#BedTalk #5 Stop Shoulding on Yourself

#BedTalk #5 Stop Shoulding on Yourself

Declutter your house! Learn Dutch! Organize all your files!

Are you starting to should on yourself about all the things you should be doing? Even worse, are you shoulding on others? Stop shoulding.

When we use the word should we are saying that we failed. Not everyone's work or responsibilities has decreased. For some, it has increased. Don't feel like you need to keep up with everyone else.

For the people who aren't working they may be excited to find time to finally learn that language.
For people who have been wanting to work on a house project for a year, they now have the hours to do it.

But if you are working hard all day and you just want to watch Ozark in the evening?
Go for it. Stop shoulding on yourself.

Just make sure you do some push-ups and squats in between each episode 🙂

For more #BedTalk search for #BedTalkChallenge, started by David Rendall www.drendall.com.

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Is Your Coffee Drink Killing your Productivity?

Is Your Coffee Drink Killing your Productivity?

I’m Marcey Rader, and I’m a former sugarholic. I used to eat a treat every night after dinner, couldn’t board a plane without a Frappuccino in my hand and wouldn’t start work without a mocha latte. In my family, sugar was a food group and greens weren’t even an after-thought. They were non-existent. I’d never had kale or collards until I was an adult and spinach was a garnish, rarely eaten in any amount that would be considered adding to my daily requirements. Productivity wasn’t even on my radar. Thankfully, over years of weaning back until now, where I live with my food rules of sweets only on the weekends or holidays (real ones, not National Hat Day or Columbus Day), I’ve been able to say words I never thought would leave my mouth.

That’s too sweet.

Over time, our taste buds can change, and when we eat less sugar, we’re able to taste it more and savor the party in our mouths. Where do I find this the most?

In the coffee shop.

I didn’t use to drink coffee unless it was doctored with so much syrup and whip it wasn’t even recognizable. Coffee with your chocolate? As I gradually weaned myself off by asking for three pumps instead of four, then two, then one, and now only plain cream or unsweetened almond or coconut milk, I can’t stomach the concoctions I used to be addicted to.

Then one day, I saw it. The new Cabin Bar Mocha at Caribou Coffee described as butterscotch melted into steamed milk and combined with espresso and peanut butter flavor. Topped with chocolate whipped cream and chocolate chips.

The large is 860 calories with a whopping 108 grams of sugar. Twenty to twenty-five grams a day is considered the maximum. A beverage bonanza resulting in a sugar high, release of stress hormones, inflammation, energy low, and poor decision making.

The old me would have been all over that and reminded me of the first drink I ever had at Caribou. They were giving away turtle mochas for a grand opening, and it was one of the only things I couldn’t finish because it was so sweet, I felt sick. This was before nutrition labeling, and I had no idea I was drinking 900 calories.

I want someone I know to order it so that I can sip this liquid dessert. I ordered my Hot Crafted Press (that is even treatish to me) to get to business working for 90-minutes at my local store. A man, two customers behind me, ordered a large cabin mocha and sat two tables away. Periodically, I would look up at him to see how he was doing and wishing I could secretly take photos. For the 90 minutes I saw him, he went from sitting nice and tall and typing like a boss, to slumping in his chair, fidgeting and staring out the window.

Was it worth it? Did he get as much done as he wanted to? What did he eat in order to bring his energy levels back up? Did the stress hormones released from his sugar crash cause him to crave even more of the very thing that was bringing him to his knees?

I’m not passing judgment on Caribou Coffee (fan of the original crafted press) or him. Maybe this was the first sweet thing he had in a year, and he was going all out. Perhaps it was his birthday, and he was celebrating with his free drink. All I know is I’ve looked like him, felt like him and lived that jacked up, crashed down lifestyle for the first 35 years of my life.

How do I treat my coffee habit now? On the weekends, I might get a pump of syrup or ask for half or ¼ of the sweetness. If I’m at Bean Traders, I get my favorite drink of all, a Habanero Mocha, which is made with chocolate milk instead of syrup and isn’t overly sweet. At home, it’s two tablespoons of cream, a dash of cayenne and cinnamon and one tablespoon of unsweetened cacao or cocoa powder.

What are you eating or drinking every day out of habit, that is leading to a jacked up crashed down energy spiral? How can you substitute or create a food rule to lead to more stable energy and higher productivity, but not feel deprived?

Shrink Your Inbox with the OHIO Method

Shrink Your Inbox with the OHIO Method

Did you know every time you reread that email, you’re wasting willpower on a microdecision? 

Stop wasting your time and OHIO. Only Handle It Once.

We don’t wake up every morning with a neverending bucket of willpower. Instead, willpower gets depleted throughout the day based on our food intake (type, kind, when), how much sleep we’ve had, how much we’ve moved, and how many decisions we’ve made. Yep. The number of decisions we’ve made, big or small, can deplete our willpower bucket.  I had a client tell me that after a two-hour inbox session she was exhausted as if she’d had a hard workout. I was making her look at her behaviors of email processing and DO something with the emails that were in her inbox.

I think of the inbox as a flower garden (stick with me here). Your essential emails are the flowers from your clients, prospects, supervisor, etc. The weeds are the newsletters, junk mail, and already-read emails choking your flowers.

You can’t see the flowers through the weeds.

How many times have you read an email just to get that unread number down to zero, to get that bold font to go away or the badge to disappear on your phone? You just wasted a micro-decision on opening an email, reading it and not doing anything with it.

Instead, OHIO your email.

Only Handle It Once.

If you can tell by the subject line that you won’t be able to do anything with that email right then, don’t even open it, no matter how tempting it is. Don’t waste the decision. If you aren’t able to make a thoughtful response or it’s a task that you need to do later, save it for when you are ready or open it up to assign a task date.

Already opened it thinking you will have time? Your options are to Delete, Delegate, Reply (if less than two minutes), Archive (read and file) or Task. Do you see where there is no option called Come Back Later?

Sorry Michigan fans, but OHIO is the way to go with your email. Same with your physical mail. Why open it if you know you can’t address it yet? If you pay your bills on Saturday, why open the letter on Tuesday from Time Warner Cable. Put it aside until you’re ready.

Only Handle It Once. Shrink your inbox and save your energy for more important decisions throughout the day.

Ways to Manage your Time Wisely

Ways to Manage your Time Wisely

This infographic about ways to manage your time wisely is speaking my mind. I plan out my top tasks the night before, but always start my day with a meditation and the 5-min journal app. I use Focusboosterapp.com to track my time because most people underestimate how long it will take them to complete a task and I am one of them.

My Work Well. Play More! door hanger is the sign to my husband that I'm in deep focus mode. He's respectful and knows not to interrupt me. I time box my social media and batch my tasks. Mondays I work on my presentations and upcoming speaking gigs, Tuesdays are for website edits, Wednesdays are social media, etc. Read on for more great tips!

Is it work-life balance or lagom?

Is it work-life balance or lagom?

Recently I came across a great word in the Swedish language – Lagom.

Lagom means just the right amount, enough, in moderation or in balance.

I don't use the words work-life balance because I think work and play are more like a teeter-totter or see-saw. Some days you are going to be tipped in one direction over the other, with a longer, more stressful work day, and others you might have more fun and play. The problem is when that teeter-totter is tipped too far and too long in one direction. The weight on one end (typically the working end) is so heavy, the play end is always up high, or you are tottering with uneven speed.

When people love their job and feel like some of what they do is play, it might feel balanced. However, we all need to step away to recharge our batteries. To find the lagom in our life.

Where can we start to live lagom?

  1. Food! If lagom means just right, what about stopping before you are full? I used to eat until I felt uncomfortable, but now I do it so rarely, that I feel miserable and I won't let myself eat that much.
  2. Possessions. If lagom means enough or sufficient, can we ask ourselves if yet another thing in our Amazon cart is worth it? Will it make us happier today and a month from now or even a year from now?
  3. Meetings. If lagom means the right amount is best, how about making sure that you are scheduling time for your own genius deep work time. Look at your monthly schedule today and try to remove yourself from 2-3 meetings that no longer give you value (if they are recurring) or that you don't need to attend.

Lagom is an adverb or adjective. However, I am going to start using it as a verb. I am going to lagom my schedule, lagom my Amazon and lagom my podcasts because I am getting too many in my queue.

What can you Lagom?

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