Are you a busy woman rushing around trying to balance family life with work but then never having any time for yourself? Or maybe you’re an entrepreneur feeling like you’re spread too thinly and there are not enough hours in the day to get everything done? Maybe you’re fed up with having to sacrifice yourself, your health, enjoyment and relationships to fulfil others demands.
Over the last 10 years, I have moved from being hospitalised from burning myself out to finding a balance in my life.
I want to share with you 3 simple ways to get more done in your day so you can achieve more, worry less and get yourself back on track.
Tip 1 – Sleep Rules
The mistake that many people make with their productivity is that they prioritise work over everything else. This includes sacrificing sleep to get things done.
Sleep is the most underrated productivity tool there is. Research has shown if you don’t get enough sleep, things take longer to do, you make more mistakes, your brain can’t focus or be as creative as it might and you can feel cranky too!
You know what its like when you see people wandering around sleep deprived and they have no idea how it’s affecting their productivity, but yet this is seen as normal.
So, instead of prioritising work and compromising your sleep you need to simply flip it on its head and prioritise sleep. You’ll feel refreshed, energised, think more clearly, be more productive and have time for the things that matter.
Tip 2 – Be in Charge
Another mistake that people make is allowing their day to be in charge of them rather than them being in charge of their day.
This means that they are influenced by what comes into their in-tray or email and they often then get caught up in what appears to be urgent rather than what is important.
When that happens day in day out the important things don’t ever happen in your life which causes your business, career or other priorities not to move forward as they should
So instead of allowing your day to be in charge of you, you need to spend some time strategising each day. To strategise, simply make sure you spend a few minutes before your day starts to decide:-
- what’s important now
- what must get done today
- how can you be your best self
This will give you more focus and you will feel more in control. Get the important things done not just the urgent things.
Tip 3 – No Time for Distractions
Another mistake many people make with their productivity is they allow themselves to be continuously interrupted. This makes it more difficult to focus, think clearly and to get any quality work done.
Instead of allowing yourself to be interrupted you want to create blocks of uninterrupted time. Schedule time to do a particular task, create a space away from distraction, turn off your phone and computer ideally or if that’s not possible, at least turn off the notifications and tell people you don’t want to be interrupted for the next period of time.
With fewer distractions, you will have more time to focus on the things and people that really matter.
NOW if you have found value in these three tips you going to love the Thrive Tribe Live Quarterly meetups.
The Thrive Tribe Live events are for like-minded busy women who want to get more control back in their lives so they can have more success without the stress and more joy and confidence.
Join me at the next gathering in Central London here, where I will be sharing more tips on how to bring more balance in your life and not burn out.
You might do your job out of necessity, or it might be your passion that drives you, either way, have you ever wondered – is your career killing your marriage? There is nothing wrong with your focus being on your career, this is a highly positive thing, and you’re in a fortunate position if you are driven by something that fulfills you and gives you a great sense of achievement. However, should this come at the expense of anything else that is also important to you, in particular, your marriage? What you need to aim for is giving all aspects that make up your life sufficient time and attention; be it work, relationships or health and wellbeing.
Here we give a few pointers on how you can tell – is your career killing your marriage?
Do you have a good work/life balance?
With a busy work schedule, we can often go into autopilot, leaving the house early, not getting back until late, followed by dinner, bath, bed – and then doing it all again. Making time for a marriage or a relationship in the working week can seem difficult, and for some it might even be seen as unnecessary. However, even the healthiest of relationships still need nurturing in order to flourish. Giving time to a marriage on a daily basis can seem unimportant, however in the bigger picture this can lead to neglecting the relationship and taking your partner for granted. Make time in your day for your partner. This could be sitting down and having breakfast together, or dinner, or having some quiet time in the evening where you focus on each other, and not the TV or smartphone. If this is something you would rather avoid, you should be asking yourself why.
Does you partner hate you working?
Having a career we love and are good at can deliver a great sense of achievement, build self esteem, and keep us feeling fulfilled. However, it is not unheard of for a partner to dislike their other half having a career. The only way to overcome this is to communicate, and get to the bottom of the reasons why. Your partner could feel threatened by your success due to their own insecurity issues. Or, they could resent the fact that it takes up so much of your time, especially if work spills over into home life and the things you do together. Be sure to communicate how you both feel, and come up with compromises if need be. Make sure you are putting as much effort into your marriage as you need to, and try and see it from the other side.
Do you snap at your partner for no reason?
Sometimes you can snap at your partner without even really being aware of it. If you are feeling irritable, it could be for many reasons (medical, tiredness, stress) however it can often be related to stress at work. When you feel stressed about work, and do not deal with this stress, it can spill into other areas of your life. Try to be more self aware, and when you catch yourself snapping at your partner, acknowledge it, apologise, and explain the feelings behind it.
Do you feel resentful toward your spouse?
When small things aren’t discussed and dealt with properly, they can fester and grow. If you find yourself feeling moody and resentful toward your partner, take a step back and see if you can figure out why. Is it because you feel you are doing more housework than them, despite working full time, or do you feel they don’t understand you? Whatever the reason, communication is key. As well as communication with your spouse, being able to know yourself and how you really feel about things is vital.
Do you speak up at work?
Not speaking up at work can mean you come home feeling frustrated and unheard, or perhaps undervalued. And as you might expect, if these feelings are not dealt with in the workplace, they are brought home. These feelings of frustration, maybe anger, at work are likely to spill over into your home life, and it is common that these feelings can be projected onto your partner. It could be that you are acting as if you are unhappy at home, when really you are unhappy with issues at work. Try to deal with work issues in the workplace, and you will be less likely to take them home with you.
Take time out for yourself
In addition to having a career, and being a spouse, perhaps a parent, and any other role you may be fulfilling, it is important to take time out for yourself. This doesn’t mean having a cup of tea or a glass of wine and scrolling through your phone. This means, quiet time when you are alone with your thoughts and you can work out what is really going on. If you are stressed, ask yourself how you are feeling, and what might make it better. If you or your partner seems unhappy, ask yourself what can make it better. While it is important to put time and effort into your marriage, it is also vital that you nurture your own self and deal with your own feelings about things too. As they say on planes these days, fit your own oxygen mask before you help others to do the same.
The inability of all of us to switch off is universal these days and is evident in every sector.
The World Health Organisation states that stress is the ‘Global Health Epidemic of the 21st Century’. Stress and burnout are on the increase globally due to the increase and intensity of work and it is now the number one cause of sickness here in the UK with 12 million days lost in 2015.
The Sunday Times in 2016 stated that nearly 3/4 of bankers were suffering from insomnia, panic attacks, headaches and depression brought on by work-related stress.
The City of London police reported in Sept ’16 (9 months) a 100% increase in suicides from the previous full year 2105 in the square mile alone.
It’s a major issue.
The average user in the UK checks their Smartphone 150 times a day
70% check their work phones within the first hour of waking
56% check their work phones before going to bed
48% check their work phones over the weekend
Harvard Business School expect email volumes to increase by 16% year on year
51% constantly check their phones during holidays
73% of British workers feel they are expected to always be available, increasing stress levels and the likelihood of them leaving their job.
It’s all a false economy and we’re all colluding in this fallacy. It’s a massive problem for mental health and productivity. It’s just not possible to function at your best for long periods of time without breaks and time out.
Our brains cannot continue to process information without out time out – they get full up. Timeout allows the brain to consolidate information, make meaning, allow connections and creativity to happen and puts down memories. Being on 24/7 is not humanly possible and doesn’t allow for Eureka moments that only happen when our brains are allowed to wander.
As I say we are all colluding. Have you sent emails outside of normal working hours and expected an immediate response? Was it really that urgent? Have you sent emails to people who you know are on holiday? Have you have copied in people on emails which was not really necessary and adding to their already bulging inbox.
Instead, people need to stop this folly. We have to allow people to have time out. Within your team agree up front and between you when you will have uninterrupted time to switch off and recharge. Take it in turns to cover for each other to give people a break.
If you want the biggest competitive advantage of all, carve out your own ‘switch off’ time and stick to it. You know your competitors won’t dare and you will be so much more effective and clear-headed.
If don’t you could be yet another burn out casualty!
Everywhere I go these days I see people who are sleep deprived and running on very low battery levels. Did you know that sleep is the most underrated health
habit and also the most under rated productivity tool?
You see, if you don’t get enough sleep, it is not possible to function at your best and
stay on top of things.
The research findings are astounding.
o One good nights sleep can improve your cognitive scores by 20%
o Those people who get more than the minimum sleep, increase the volume
of the grey matter which is linked to improved psychological health and
o One night of insufficient sleep can lead to 20% more mistakes and tasks
taking 14% longer
o Poor sleep is associated with increased stress levels, greater risk of heart
disease and diabetes.
o Sleep deprivation negatively impacts your mood ability to focus and your
ability to access high cognitive function
o Poor or interrupted sleep affects our ability to put down and recall memories
It all adds up to sleep being vital for your welfare and productivity. With a good
nights sleep not only do you feel better, you are able to cope with stress more
effectively and you get more done.
But how much is enough?
The National Sleep Foundation recommends a minimum of 7-9 hours of sleep per
night for individuals aged between 35 and 55.
o So are you getting enough sleep? What about last night?
o How much sleep do you typically get?
If you are not getting the sleep you need, you are depriving your body and brain
and diminishing your ability to function at your best, and worst still you are saving
up problems for your future.
But how do you change your Sleep routine?
o Keep a Sleep log to track the no. of hours sleep you are getting. If less than
the recommended minimum, plan when & how you are going to catch up.
o Set an alarm for when you will to go to bed in order to get your 7+ hours
o Create a routine for slowing down your body and brain before going to sleep,
o No screens 30 mins before bedtime (blue light interrupts Melatonin)
o Make wise choices – sport tv/late night movie or productive day?
o Take naps if you can
Sleep your way to the top
Read more about me in a feature in You! magazine.
If you are like most of the people I see in the City you probably find yourself, rushing from one thing to the next with no time to think.
Maybe you’re worried about dropping a ball or not doing your job well and being found out.
Perhaps you have good intentions at the beginning of the day to go to the gym but by the end of the day you’re just exhausted, head home, flop in front of the TV with a glass of something in your hand. Every day seems to be the same.
You have too much on your plate and just haven’t got enough time to get it all done.
If any of this rings true for you, you’re typical of many of my clients. (more…)