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Staying Energized

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Manage Your Mind

Inspired by this week’s episode of the Moms Making Six Figures Podcast with Brooke Paulin who believes in the practice of managing your mind and the small daily habits that lead to great success over time.

 In a world where we are inundated with more information and more access to it than ever before, we are faced with new challenges like ‘consumer fatigue’, information overwhelm and digital burnout.  The media and social media industries are designed to be addictive in nature, releasing dopamine or cortisol dependent on the nature of the content, that keeps us coming back for more and ultimately conditions our behavior.  Information, and the way in which we access it is not the enemy, instead it is our passive consumption of that content that can wreak havoc, particularly when we are bombarded with negativity, click-bait headlines, and divisive rhetoric.  Just as we fuel our bodies and health with nutrition and exercise, we must manage our mind and the information we choose to fill it with.

With nearly 69% of adults and 81% of teens in the US using social media, it is time for us to become active participants in managing our minds, our mental states, and our mental health.  Here are a few small changes you can make to be better prepared and intentional with the information and inputs you choose.

Reality Check

We would never let our children sit for hours on end, absent-mindedly in front of screens and we shouldn’t allow it for ourselves either.  While it may not seem like you’re spending that much time on devices outside of necessity, your Weekly Activity Report likely shows something different.

Start by taking an inventory of the current time you spend consuming content intentionally vs. out of habit or boredom.  Once you have begun to inventory your passive or active consumption tendencies, track for a day (or longer) every piece of information you digest with a “+” if it is beneficial to your personal life, work life, or overall well being, a ”–“ if it negatively impacted or took away from your personal life, work life, or overall well being, and an “=” for no impact other than time lost.

Seeing our habits in black and white allows us to see where our own struggles actually exist.  It takes five positive interactions to offset each negative interaction; is it any wonder we are more anxious, depressed, and lonely than ever before?

Schedule (and plan) Your Screen time

Self-monitoring and scheduling your consumption habits can change not only your perception of the information you digest, but also, your behaviors.  In 2018 the University of Pennsylvania conducted a study that observed the behaviors of 143 undergraduates.  One group was asked to limit all social media activity to only 10 minutes per platform, per day, while the second was allowed to use their social media as usual for three weeks.   The group that limited their scrolling “showed significant reductions in loneliness and depression during those three weeks over the group that continued using social media.”

As Brooke pointed out in this week’s podcast, “I don’t think that some of the top CEO’s, and, you know, multi-million dollar female business owners … I don’t think that they’re scrolling through social media that’s not feeding their mind. There’s no room for that.”  What would you be able to accomplish in a week of limiting your scrolling habits?

Empty the Junk Folder

Once you’ve taken inventory of the information and input you’re allowing in, and you’ve refined your mindless scrolling by replacing it with intentionally scheduled time for content consumption, get rid of anything that isn’t serving you, your mental health, your professional life, or your personal life.

Once you’ve emptied the Junk Folder, take note from some of the most successful people and follow suit by replacing what wasn’t serving you with content that does.  According to research, what makes highly successful people less stressed, happier, and more productive is scheduling their personal priorities before tending to other people’s priorities.  That goes for what you’re consuming too.  Instead of starting your day by checking email, dedicate an hour of your morning hour to be your Power Hour where you replenish your motivation with podcasts, books and curated content that supports your goals, challenges you, and leaves you feeling ready to tackle the day.  Ask your mentors what they listen to, what they read, and who they follow on social media to begin refining your palate.

In order to be successful in managing our mind, our mental state and our mental health, we must be intentional about what we consume and prepare our daily activity and schedules with discernment.  Just as nutrition is fundamental to achieving our health and wellness goals, so is the information we consume.  We avoid pitfalls of hunger by meal planning and preparation, and we can avoid the pitfalls of media and social media by planning and being thoughtful consumers.

“Before anything else, preparation is the key to success.” –Alexander Graham Bell

coffee fix Staying Energized

Top Tips for Staying Energized and Efficient – Without Coffee!

Is your daily level of productivity dependent on your morning coffee fix?

If you answered “yes,” then you aren’t alone! The number of “coffee fix” memes I come across daily on social media speaks to just how caffeine-dependent so many of us are. But wouldn’t it be nice to stay energized and efficient all day without coffee? While caffeine offers a quick fix for boosting your energy, when you crash—which you inevitably will, you crash hard.

Here are our top six tips for staying energized as a busy mom.

How to Stay Energized and Efficient

1. Get Some Good-Quality Sleep

We’ve said it before, and we’ll say it again: Sleep is super important!

Although sleep can be hard to come by (especially when you have children under 2), good-quality sleep should be a priority. To put it in perspective, according to an article by the Rand Association, insufficient sleep has been linked to poor health, lower productivity, and higher mortality risks.

So, while you can’t force your newborn to sleep through the night, you can invest in a good-quality bed and work on developing a consistent bedtime for yourself. If you know the baby goes down at 8pm and sleeps for a solid 4 hours, then try setting 9pm as your bedtime to make the best use of that time. Even if the kitchen isn’t clean or the laundry hasn’t been folded, it can wait for tomorrow—your sleep can’t! If your kids are older, aim for 6-8 hours of sleep a night.

2. Get Out of Your Chair

Office jobs can make you a slave to your desk, and if you’re not careful, you can end up spending eight hours straight in your chair. Apart from being bad for your health, this can leave you feeling sleepy, unfocused, and less productive. Get your blood flowing with some quick exercises that will force you out of your chair without having to leave your workspace.

From planks to squats to push-ups, you can actually get a lot of exercise right from your desk. Check out more in-office exercise suggestions at Even if your work isn’t as sedentary, make a conscious effort to break from your routine and do some stretches or go for a 10-minute walk to get your blood pumping.

3. Eat Healthy

As busy working moms, sometimes it’s just easier to pick up fast food for dinner. But we all know that it’s not doing you or your family any favors health-wise. If you’re pressed for time during the week, consider prepping meals over the weekend and storing them pre-prepared in the freezer.

Do your best to opt for foods that give you longer bursts of energy and increase your focus. Whole grains, oily fish (such as salmon, trout, and mackerel), blueberries, and broccoli are just a few examples. Click here for more power-packed food suggestions.

In addition to eating healthy, though, it’s important to make sure you’re staying well hydrated (coffee doesn’t count!)—it goes a long way in keeping you highly functional. According to the World Health Organization, women should drink at least 2.2 liters (about 9 cups) of water a day.

4. Enjoy the Outdoors

Even on a cloudy day, not only will getting outdoors give you a much-needed boost of Vitamin D, but it will also boost your overall energy level and improve your mood.

Try enjoying your lunch outside in the sunshine or walking the kids to the local park and see if your mood doesn’t experience an instant lift! Whether you work from home or in an office, some fresh air and time in the sun can go a long way in helping you avoid that dreaded afternoon slump.

5. Have a Work-to-Home Transitioning Routine

Go to work. Fight traffic. Pick up the kids. Cook dinner. Work on household chores. Collapse in exhaustion. Repeat.

Does this routine sound familiar?

Instead of rushing home in a frantic state to get things done, try scheduling in one day a week to go to a yoga class, or to do something else you enjoy after work, before your at-home routine gets underway.

Do yoga classes sound like a time luxury that you just don’t have? Try driving the long way home instead: crank up some of your favorite tunes and sing along at the top of your lungs—it will help alleviate stress and energize you to transition into your home life. Kids demand quite a bit of energy, after all, especially for a successful bedtime routine!

6. Stay Positive

Actions are important, but they can’t change your quality of life if you don’t also shift your thought process. It’s important not to just make time to do things that make you feel good, but to also think positive thoughts. There is now abundant research that demonstrates the immense power of positive thinking. So why not put it to good use to help improve your day-to-day productivity?

Consider starting your day off with a set of positive statements (better known as affirmations) that you repeat to yourself as you get going in the morning. Whether it’s “I’m an amazing mom” to “I’m a rockstar at work,” choose affirmations that really speak to you and represent aspects of your life that are a source of worry or stress.

You might be surprised by just how powerful beginning your day on a positive note can be!

Staying Energized and Efficient: Small Changes, Big Results

To help yourself stay energized and efficient, you don’t have to make huge lifestyle changes. Little adjustments over time will soon become habit and before you know it, you’ll find your energy levels improving—coffee or no coffee.

Remember that what works for some may not work for you—it’s all about what fits your lifestyle and needs. Give these tips a try and see how things in your life slowly start to shift for the better!