New Year… New You?
This is the time of year that many of us are looking to improve ourselves. We make resolutions, but they often don’t stick. Gym memberships spike in January but by February the gyms are back to the regular crowd. Wanting to improve oneself is a noble goal, but how can we stick to it?
We need more than motivation to make lasting change in our lives. And, unfortunately there is no magic wand either.
It takes work to make consistent progress on your goals, but making small changes to our daily routines can help us reach them. However, what small change is going to help someone the most can very greatly. For some making an appointment with themselves is helpful, for others making it your first must do of the day is helpful, for others sleeping in their workout clothes for that 5am spin class can make a difference by removing a barrier. All of us are different, and sometimes we need a little trial and error to find the right fit. Remember that you are only human, and give yourself grace when something doesn’t go completely according to plan. Try something new until you find the small change that can help you with that big goal.
And don’t forget that if you need help finding that small change, we are only a click away.
Happy New Year! ~Kim
The Winter Blues
The days get shorter and the nights longer. For some the winter is full of outdoor adventures and holiday magic. But for many of us, the winter can bring on sadness and seasonal affective disorder. It can be hard to celebrate all the joys of the season when don’t feel very joyful yourself.
We have to take care of our mental health, and if you suffer from seasonal affective disorder you should consult with a mental health professional. But you have a touch of the winter blues, here are some things you can try to help lift your spirts as the days get shorter.
Practice Hygge. Hygge is a Danish practice of being cozy and enjoying the winter. As an area with long, dark winters having a way to not only enjoy but thrive during the winter is key. Some examples would be reading by firelight, using candles around the house, bundling up with your favorite fuzzy socks and coziest hoodie. Don’t forget the hot chocolate!
Spend some time in the sun. In some areas this is easier said then done, but when the opportunity presents itself a walk in the park on a clear sunny day can do wonders for your mood. If your schedule allows it, consider penciling in a daily walk (or just sitting on a bench enjoying the sun) around lunch time when the winter sun is out it’s highest.
Embrace the night. The night can be our friend, we just might need to make some adjustments. Consider adding lights to your outdoor spaces so you can enjoy them after sunset, or a clip on flashlight or lighted dog leash so you can have a safe evening walk even if the sun has gone down before you get some from work.
Find a winter hobby. Some hobbies are great year round. Others have their seasons. Consider embracing a hobby for the winter. One that lends itself to cozy nights on the couch. Personally, I crochet. I crochet year round, but find myself doing it so much more often once winter starts to settle in. There is something so relaxing and enjoyable about working on a project with some candles lit and a cup of tea nearby that I spend sometime almost every night in the winter crocheting.
No matter what you do to enjoy the winter, remember that this to shall pass. And before you know it the days will be getting longer and spring will be in the air.
Burn bright…. Burn out
For high achieving folks, burnout can be a real issue. Burnout is caused by prolonged stress, whether mental, emotional or physical. This can lead to very real physical symptoms. Stress from work, home and just life in general can add up.
If you suspect you may be headed toward burnout or are already there, here are a few helpful tips.
Prioritize rest. You have to make yourself and your downtime a priority. That includes getting enough sleep and doing things you enjoy like your hobbies and spending time with the important people in your life.
Get Support. Talk with friends or with a therapist. Remember there are people out there to help you. This can even look like getting a housecleaner or a laundry service to help take some things off your plate. You don’t have to do everything yourself, even if sometimes it feels like you do.
“No” is a complete sentence. Say it when you need to. You do not have to do everything. You can say no to somethings, and you need to protect your peace sometimes.
This are just a few of the ways you can help prevent yourself from getting burnt-out. Good time management can also come into play, as well learning to set boundaries, and mindfulness and stress reduction techniques. Not to mention exercise. Remember, we are just a click away if you have questions.
Stay Well. ~Kim
Date Night Dilemma
The busier we get sometimes the harder it is to prioritize the things that are truly important. And sometimes our relationships suffer the most.
So many things have a pull on our time. Work, kids, school. We can often assume that that important relationship will still be there waiting for us we need it. The truth is relationships take work to grow and to maintain and to keep healthy. That goes for friends, family and our partners.
So how to keep that relationship healthy? We have to give it attention and what it needs to thrive. Communication is crucial but like people, all relationships are different and what they need to thrive will vary. Some partners love spending time together doing nothing, others being active. Whatever your relationship needs you have to make it a priority. Put it on the schedule. Whether its a morning date at your favorite cafe, or hitting the rock climbing gym after work. Yes, if you have small children at home finding time where it can be just you and your partner can be difficult but you and your partner need to find time connect to each other as people and as partners, not just as parents.
Make time to be with those you love. Your heart and your life will be richer for it.
And We’re Back!
Hello Everyone!
We are back taking new clients and students. Moving was an adventure and getting settled in took some time, so decided to wait until the kids were back in school before accepting new folks again, to make sure we were able to give everyone the full attention they deserve, especially when getting started on a new journey.
I’ll be back blog posts more often as well. And I’ll be updating our socials over the next few weeks. I can’t wait to connect with you all and share all this adventure has taught me. Experience, as they say, is the best teacher of them all!
Cheers,
~Kim
Big News
Big News Everyone! We are moving. Across Country. It is an exciting and (and scary) time, as big changes are often are.
Part of being a good coach is knowing when you can’t be a great coach and planning accordingly. So for the next few months while we get packed, moved and settled in our new state I will not be taking on any new clients. Any of our existing clients reading this, no worries for you! I will be in touch to make sure we have the appropriate time set aside to focus on you, we just may have to be flexible in scheduling times.
I’ll let you know when we’ll be accepting new students and clients again.
Here’s the future!
Cheers,
~Kim
Tiny Steps… Big results
Building good habits for anything, whether its time management or health goals, starts with small steps. Much like hiking a long trail, the small steps add up over time and before you realize it you are almost there.
Think about what your goal is. Write it down. What is the small thing you can do TODAY to be that first step toward your goal. Is it buy a calendar, download a YouTube yoga class or write the outline of that report you’ve been putting off?
Through our coaching and classes we help you organize and visualize the small steps that will help lead you to those big goals. Visit our scheduling page to see when our complimentary new client appointments are available to learn how we can help.
Stop Procrastination With This Simple Method – How To Break Down Big Projects Into Small Tasks
by Allyson Lewis | Jan 14, 2022 | The 7 Minute Life
Do you find yourself repeatedly putting the same tasks on your daily to-do list?
Are you waiting to work on projects until the deadline gets dangerously close?
Procrastination is a prevalent problem that often causes stress. In fact, a study published by the American Psychological Association revealed that 94% of the respondents indicated that procrastination has a negative effect on their happiness, and for 18% that effect is “extremely negative”.
While there are many reasons people procrastinate, one common cause amongst professionals is the lack of a clear overview or a sense of overwhelm by the scope of the project.
This is where the 7 Minute Life Micro-Action Method comes in. Instead of leaving bigger tasks on your to-do list and increasing the chances you’ll procrastinate, you’ll break it down into smaller steps that help you get it done with less stress.
What’s the 7 Minute Life Micro-Action Method?
One of the foundational time management concepts of the 7 Minute Life is the difference between Projects and Micro-Actions. We define Micro-Actions as tasks that take 20 minutes or less to complete. Any task that takes more than 20 minutes is considered a Project that needs to go through a simple, repeatable process to be broken down into smaller steps. An effective to-do list [link to blog] exists of only micro-actions, because this pushes you to more clearly define each step, more accurately estimate the time it takes to complete it, and more easily fit the task into your busy schedule.
Why you should replace any projects on your to-do list
Most to-do lists resemble something like this:
Prepare for tomorrow’s meeting
Create the slide deck for next week’s training
Answer emails
Call HR during lunch
Not only are these tasks not specific or measurable enough, but most of these tasks are also Projects that take more than an hour to complete.
Why does this matter? Why should you replace Projects with Micro-Actions on your to-do list?
It’s harder to accurately estimate how long it takes to complete a Project
How long will it take to complete this? The bigger the task, the less accurate your estimate will be. Breaking down Projects into Micro-Actions gives you a clear picture of what’s required and how long each step will take, which avoids constantly feeling behind on your tasks!
You’re more likely to procrastinate on a Project
People procrastinate because they don’t have clarity on the action they need to take or because they feel overwhelmed. The 7 Minute Life Micro-Action Method combats procrastination on both fronts. First, replacing one big Project with a list of Micro-Actions provides you with a clear outline of what you need to do. Second, tasks that take less than 20 minutes are far less daunting than a project that may take several hours.
A to-do list consisting of Projects is harder to fit into a busy schedule
When was the last time you had 3 uninterrupted hours to work on a single project? Most professionals have meetings and events spread out throughout their workday, leaving them with short, scattered timeslots to work on other tasks. What if you could use every spare 15 minutes to contribute to the completion of an important project instead of merely spending it on endless emails or busywork? Micro-Actions are easier to fit into a busy schedule, because the tasks are easy to fit into small gaps in your schedule. This empowers you to be productive even during your busiest days.
Distractions and interruptions make you lose track of a Project
What about “deep work”? Aren’t we supposed to do our best thinking when we can focus on one thing for an extended amount of time? Breaking down Projects into Micro-Actions doesn’t replace deep work, it enables it! Realistically, you rarely can go offline for hours. Even if you have an afternoon without meetings or conference calls, you have to regularly check your phone and email to stay in the loop. When working with a to-do list filled with Micro-Actions instead of Projects, it allows you to be productive even on days where your team needs answers to questions, phone calls need to be returned promptly, and email replies can’t wait several hours. Simply work on one Micro-Action without distractions, followed by a few minutes to check your phone or email. You won’t lose track of your progress because each Micro-Action has a clear endpoint. You can easily pick up where you left off by starting the next Micro-Action after you have returned that important phone call.
How to break Projects down into Micro-Actions
Luckily, the 7 Minute Life Micro-Action Method is designed to be repeatable and applicable in a myriad of situations. Whether you apply it to your personal goals or to manage your projects at work, it takes merely 3 simple steps to break down a project into smaller steps.
Step 1. Identify the desired end result
Most people skip this step, but it’s arguably the most important one! If you don’t define the desired end result of your project, how do you know it’s done? More so, how will you know if it’s done well? Your project is likely a part of a bigger goal, one that matters to you. Allowing your picture of the final product to be too ambiguous affects your ability to successfully accomplish other aspects of the goal. This negative ripple effect can be prevented by starting each project with one simple question:
What does it look like for this project to be finished and done well?
Write down the answer to this question, using no more than 3 sentences. This forces you to clarify your desired result to the point it can be contained in concise language and brief description.
Tempted to skip this step? Consider the results of a goal-setting study led by Psychology professor Dr. Gail Matthews, reported by Inc. It reveals you’re 42% more likely to achieve your goals if you write them down!
Step 2. Break down the project into phases
Like a good story, each project has a beginning, middle, and end. This step may be brief, but even the most straightforward projects can be broken down into simple phases like prepare, execute and review. For bigger or more complex projects, make sure you define the desired end result for each phase.
For example, say that you have to create a PowerPoint presentation for a meeting. The phases could be defined as:
Prepare information and visuals
Write
Design
Review
This shouldn’t take more than a minute, but it provides a helpful skeleton to guide you during the next step.
Step 3. List all micro-actions for each phase
Ask yourself for each phase: what does it look like for this phase to be finished and done well? What do I need to do to get there? With that in mind, create a list of steps that are necessary to complete each phase.
In the example of the PowerPoint presentation, this could result in a list of Micro-Actions like this:
Phase 1 – Prepare:
Ask John for last month’s report
Select 3-5 product photos
Create the graph that shows this year’s industry trend
Research how competitor A has dealt with this issue
Write one paragraph about the board’s decision based on the meeting notes from last week
The second phase would include tasks like “write an outline of topics” or “create 5 slides in the Analysis Section”, the third phase could have micro-actions like “update all colors to the brand colors and include our logo in the footer”, and the final phase would include micro-actions that relate to proofreading and implementing feedback from a supervisor.
No matter the project and the number of defined phases, the most important thing to note is that each task in this list should be able to be completed in 20 minutes or less. If it takes more than that, it needs to be broken down into several, smaller tasks again.
You can apply the 7 Minute Life Micro-Action Method to far more areas than project management alone. This method can help you effectively manage your household, work on a complex research project, achieve a personal goal, establish great habits, and even run meetings more efficiently. Stay tuned to learn more advanced applications of the Micro-Action Method, by signing up for the 7 Minute Life newsletter.
What projects will you successfully finish on time with less stress using the Micro-Action Method?
Start Your Own Journey
Is Coaching Right for You?
As a coach, I believe that coaching can be right for everyone. I have a coach and mentor. Improving every day is one of my top priorities, and coaching helps me achieve my personal goals. The trick is finding the right the coach.
Here’s some great questions to ask yourself as you start to interview your potential new coach.
Do we connect? Being able to feel like you can talk and be open with your coach is very important to make sure you will get the most out of your experience.
Do they listen? Being a coach is not just about telling people what to do. It’s about listening and helping them solve problems in their life or business. Yes, of course they should have suggestions and plans to help you through your roadblocks, but how will they know what your roadblocks are if they aren’t listening.
Do they have a passion for what I am working on? There are so many ways to grow and improve throughout life, making sure your coach has a passion and expertise for the goals you are wanting to work on now is important.
Do they want to help me? Hopefully, the answer to this question would be a resounding YES, but feeling as though your new coach has the desire to help you improve will help make a difference in how you feel about coaching and can help keep you motivated through the tough parts.
Life is Too Short for Autopilot: The 7 Minute Life Can Help
The tasks keep piling up, clutter is encroaching on your mental space, and constant interruptions are fighting for your attention. One stressful week turns into another while the pursuit of your long-term vision quietly takes a backseat.
It’s time to stop spinning your wheels. Kick procrastination and disorganization to the curb once and for all.
Learning how to implement repeatable systems, tools, and organizational strategies should not be an out-of-reach luxury.
The 7 Minute Life teaches you time management you have time for, so you can build a life you’re proud of.
Progress towards your goals, every day
Discover your priorities and define your purpose in life
Reduce stress and mental clutter
The 7 Minute Life is a simple program to help reconnect you with the life you should be living.
What is time management?
What is time management?
Simply put time management is using your day to the best of your abilities. We all only get 24 hours in day. And somehow there are people who seem to manage to get an astronomical number of things accomplished. Using your time to make the most of your life and prioritizing the things that are truly important is what Time Management is all about.
It looks different for all of us, as all of our priorities are different. But the techniques of time management can be helpful to us all, and often can be used in various parts of our life. It can help reduce stress, and burn out at work. Help end the “frazzled” feeling at the end of the day when we are with our families and friends and want to be enjoying ourselves. It can help us calm our mind when we go to sleep, knowing that we got the most important things done.
Time Management is not just trying to get more stuff done in less time. It’s about making your life easier and more enjoyable.
