Manage Stress By Taking Control of Your Time


A Personal note from Peggy

Hi ,

John and I enjoyed a sunny and hot weekend at the cottage last weekend. I took some time on the Saturday to do some work and I created an outdoor cottage ‘office’ of sorts. It reminded me that one of the great benefits to being self-employed is that I create my own hours.

The other side of that coin is that, sometimes, I work too many hours or inappropriate hours that take away time from the special people in my life as well as creating stress for me.

Today’s feature article will help you to manage your time more efficiently so that you will be more productive, less stressed and have a greater quality of life!!

P.S. A great big “Welcome!” to all the new readers who joined our community since last week! You’re going to love the resources that you’ll find here to help you get to happier and healthier… Enjoy!

Live Well,

Peggy

A Raving Fan

“When we were first introduced to Dr. Peggy Malone it was just like how everyone else meets her, it was because our bodies were hurting from athletic activities. Unlike other medical personnel we have seen, she explained the injury, the cure and how to prevent it. I was intrigued by this because Dr Peggy makes her living treating people and now she educates us on how to prevent from seeing her for more treatments.

‘Mindboggling,’ I thought at first but as we grew to know her through other visits we realized she really does care and is interested in more than just the injury.

Fast-forward to the present, my wife has run 3 marathons one which was Boston, 6 around the Bays and numerous half marathons. I have run one marathon and 7 around the Bays and half marathons. Dr Peggy did not only treat our “career ending injuries” but also got us mentally ready for the races.

To any person that has that nagging injury my opinion is go see Dr Peggy she will treat the injury and educate you on why you are hurting but best of all will make you feel good inside and out. Thanks Peggy because of you our bucket list is getting shorter and our health is great.”

~~ Brian and Shelley Leverton, St. Thomas, Ontario

Feature Article

Manage Stress By Taking Control of Your Time

By: Dr. Peggy Malone

I know that you are a busy person juggling running a business or managing a career and family/friend time and life.

Let me ask you something. Do any or all of the following statements resonate with you?

  • I feel overwhelmed
  • I have too many things to do and I’ll never get to the end of my To-Do list.
  • I’m too busy
  • I’m always rushing from one thing to the next 
  • I feel like I’m constantly just putting out fires and not really accomplishing anything

In our modern day hustle bustle lives we are all busier than ever and it seems like there is just not enough time or energy to get it all done.

It creates obvious challenges for work and loved ones but the challenge that it creates from a health perspective is STRESS.

And stress will kill you.

Stress is a major player in every chronic degenerative disease that lead to most of our deaths in this modern age.

So… it’s important (really important) to learn how to reduce and manage stress.

We have talked about this in previous posts in a more general way but in today’s article, I want to address some specific time management skills that will not only increase your productivity (yay!) but will also have important health benefits by helping you to reduce your stress levels.

On a personal note, this is something that I have gone back to and done some re-evaluation in my own life because I haven’t been respecting my time and I have been experiencing some stress as a result. It is my hope that by sharing some of the things that I’m doing to get back on track, you will find some tidbits to help you too!

Here’s the basic formula to what I’m about to share:

Better Management of Time = Decreased Stress = Increased Quality of Life

And don’t forget the bonus of increased productivity!

So here are some things to get your life in line with the equation above:

Be Clear on Your Priorities: 

Ask yourself, “What do I want my life to look like”, then look around and see if what your life actually looks like matches your vision. If it does… awesome… if it doesn’t, it’s time to first identify and then shift around your priorities.

When identifying and shifting your priorities, it’s extremely important to learn to say ‘No’. Check out my post on the ‘Disease to Please‘ for more information.

Have a Plan: 

I love the Lewis Carroll quote from Alice in Wonderland which says, “If you don’t know where you are going, any road will get you there”. We have discussed goal setting in previous posts but let’s get a little more specific for today’s topic.

My business coach tells me that we should be planning for a 12 month period but then working in 60 day increments.

So for practical purposes, have a big calendar on your wall with your goals for the year and then have a smaller calendar with the next 60 days on it.

If you can clearly see what is required each day for the next 60 days, you are more likely to stay focused on each day instead of procrastinating and thinking that you have soooo much time. (Let me give you a tip… you don’t.)

The next practical piece here is to have a plan for each week and then for each day. At the end of each day, write down what needs to be accomplished the following day to get you to your 60 day goal. At the end of each week, make a list of things that need to be accomplished the following week.

By breaking it down in this way, you will be much more likely to complete your tasks and get to your 60 day goal. At which point… you celebrate and then lay out the next 60 days.

Prioritize your Daily and Weekly Tasks: 

I still struggle with this one because I am an excellent procrastinator from way back but I love Brian Tracy’s approach from his amazing book ‘Eat That Frog’. Tackle the biggest and most important task first thing in the week/morning that will get you closer to your goal. After you have tackled that task, move on to the next most important task on the list… not just the next thing on the list.

Set a Timer: 

This is one that has really helped me to stay focused because I have a bad habit of getting sucked into Facebook or getting distracted and lured down various internet rabbit holes. To help keep you on task and focused, set a timer for 15 minutes or 30 minutes and then work hard to get your task finished in that time period. I am a bit competitive so I find this one fun to race against the clock to finish the next task on my list. A great side effect of this practice is that the more you do this, the better you will become at estimating how long things take.

Set Boundaries to Limit Distractions: 

For those of you, who like me, work in a home office, this means setting office hours and sticking to them. No sleeping in and then getting started whenever you feel like it. Take it seriously and get started when your hours start. Make an ‘Office Hours’ sign and put it on your office door to remind you of when to be in the office.

This one works both ways too! If you have a tendency to stay in your office late at night and ignore your family… it’s time to work more productively during the hours you have set and then leave the office at night.

Another way to set boundaries is to set time limits for social media and internet surfing so that you don’t get lost in Facebook or some random YouTube video and then never get to your important tasks. This is a good place to use a timer as well.

One more boundary that is worth mentioning, for those who work in a home office is with regard to social visits. You know those neighbours or family members who don’t think you really work and drop by unexpectedly to visit or chat. These kind of visits should be scheduled. Put a sign on your door letting them know when you are available and then stick to your boundaries.

Get up Early and Move Your Body: 

This one is one that I am really challenged by. I really love to sleep and getting up early to exercise is NOT my favourite thing. That said, everything that I have read about successful people tells me that they get up early and they exercise.

This practice will give you more time in the day, will decrease your stress levels and will help you to be more productive.

I am working hard toward instilling this as a daily habit. I will keep working at it using the force of determination and I hope you will too!! You will see great benefits to your health and your business!

Take a Break and Move Your Body Throughout the Day: 

Including hourly movement breaks will improve all aspects of your health while helping to reduce physical and mental stress. It will give you something to look forward to and your body will thank you. Set a timer and wiggle your butt regularly :)

Consider Working With a Health and Wellness Coach:

If it all seems too overwhelming in your current situation to implement these tips on your own… it’s time toask for help . Having someone to direct you and support you and hold you accountable can be extremely beneficial! Click here.

Fun in the kitchen with Dr Peggy

51e7fe3c2dd50567dcf0eccd

A great summer recipe for when it’s too hot to turn on the oven. It’s simple, healthy and delicious :)

Grilled Chicken and Veggies

Ingredients:

  • 1-2 Chicken Breasts (organic from a good source is best)
  • Chopped Mixed Veggies (use your favourites) I used green beans from the garden, bell peppers, broccoli and mushrooms
  • Coconut Oil
  • Sea Salt
  • Mixed Spices for the chicken (I used garlic salt and an Indian Masala blend which was delicious)

Instructions

  1. Sprinkle sea salt and mixed spices of your choice on both sides of the chicken breasts.
  2. In a BBQ grill basket chop and place all of your veggies
  3. Melt a couple of Tbsps of Coconut oil over the veggies and sprinkle with sea salt.
  4. Grill up the chicken and the veggies on the BBQ

PS. The beer is optional… but also delicious and refreshing on a hot day :)

Manage Stress By Taking Control of Your Timehttp://i2.wp.com/thestthomasblog.com/wp-content/uploads/2013/05/Dr-Peggy.jpg?fit=600%2C600http://i2.wp.com/thestthomasblog.com/wp-content/uploads/2013/05/Dr-Peggy.jpg?resize=300%2C300 Nathan Leeds Dr Peggy,,,,,,,,,,,,
A Personal note from Peggy Hi , John and I enjoyed a sunny and hot weekend at the cottage last weekend. I took some time on the Saturday to do some work and I created an outdoor cottage 'office' of sorts. It reminded me that one of the great benefits to being...
<strong>A Personal note from Peggy</strong> Hi , John and I enjoyed a sunny and hot weekend at the cottage last weekend. I took some time on the Saturday to do some work and I created an outdoor cottage 'office' of sorts. It reminded me that one of the great benefits to being self-employed is that I create my own hours. The other side of that coin is that, sometimes, I work too many hours or inappropriate hours that take away time from the special people in my life as well as creating stress for me. Today's feature article will help you to manage your time more efficiently so that you will be more productive, less stressed and have a greater quality of life!! P.S. A great big "Welcome!" to all the new readers who joined our community since last week! You're going to love the resources that you'll find here to help you get to happier and healthier... Enjoy! Live Well, Peggy <strong>A Raving Fan</strong> <em>"When we were first introduced to Dr. Peggy Malone it was just like how everyone else meets her, it was because our bodies were hurting from athletic activities. Unlike other medical personnel we have seen, she explained the injury, the cure and how to prevent it. I was intrigued by this because Dr Peggy makes her living treating people and now she educates us on how to prevent from seeing her for more treatments. </em> <em></em> <em>'Mindboggling,' I thought at first but as we grew to know her through other visits we realized she really does care and is interested in more than just the injury.</em> <em>Fast-forward to the present, my wife has run 3 marathons one which was Boston, 6 around the Bays and numerous half marathons. I have run one marathon and 7 around the Bays and half marathons. Dr Peggy did not only treat our "career ending injuries" but also got us mentally ready for the races.</em> <em>To any person that has that nagging injury my opinion is go see Dr Peggy she will treat the injury and educate you on why you are hurting but best of all will make you feel good inside and out. Thanks Peggy because of you our bucket list is getting shorter and our health is great."</em> ~~ Brian and Shelley Leverton, St. Thomas, Ontario <strong>Feature Article</strong> Manage Stress By Taking Control of Your Time By: Dr. Peggy Malone I know that you are a busy person juggling running a business or managing a career and family/friend time and life. Let me ask you something. Do any or all of the following statements resonate with you? <ul> <li><span style="line-height: 1.714285714; font-size: 1rem;">I feel overwhelmed</span></li> <li><span style="line-height: 1.714285714; font-size: 1rem;">I have too many things to do and I'll never get to the end of my To-Do list.</span></li> <li><span style="line-height: 1.714285714; font-size: 1rem;">I'm too busy</span></li> <li><span style="line-height: 1.714285714; font-size: 1rem;">I'm always rushing from one thing to the next </span></li> <li><span style="line-height: 1.714285714; font-size: 1rem;">I feel like I'm constantly just putting out fires and not really accomplishing anything</span></li> </ul> In our modern day hustle bustle lives we are all busier than ever and it seems like there is just not enough time or energy to get it all done. It creates obvious challenges for work and loved ones but the challenge that it creates from a health perspective is STRESS. <b>And stress will kill you.</b> Stress is a major player in every chronic degenerative disease that lead to most of our deaths in this modern age. So... it's important (really important) to learn how to reduce and manage stress. We have talked about this in previous posts in a more general way but in today's article, I want to address some specific time management skills that will not only increase your productivity (yay!) but will also have important health benefits by helping you to reduce your stress levels. On a personal note, this is something that I have gone back to and done some re-evaluation in my own life because I haven't been respecting my time and I have been experiencing some stress as a result. It is my hope that by sharing some of the things that I'm doing to get back on track, you will find some tidbits to help you too! Here's the basic formula to what I'm about to share: <b>Better Management of Time = Decreased Stress = Increased Quality of Life</b> And don't forget the bonus of increased productivity! So here are some things to get your life in line with the equation above: <b>Be Clear on Your Priorities: </b> Ask yourself, "What do I want my life to look like", then look around and see if what your life actually looks like matches your vision. If it does... awesome... if it doesn't, it's time to first identify and then shift around your priorities. When identifying and shifting your priorities, it's extremely important to learn to say 'No'. Check out my post on the '<a href="http://drpeggymalone.com/suffer-disease&quot; rel="nofollow">Disease to Please</a>' for more information. <b>Have a Plan: </b> I love the Lewis Carroll quote from Alice in Wonderland which says, "If you don't know where you are going, any road will get you there". We have discussed goal setting in previous posts but let's get a little more specific for today's topic. My business coach tells me that we should be planning for a 12 month period but then working in 60 day increments. So for practical purposes, have a big calendar on your wall with your goals for the year and then have a smaller calendar with the next 60 days on it. If you can clearly see what is required each day for the next 60 days, you are more likely to stay focused on each day instead of procrastinating and thinking that you have soooo much time. (Let me give you a tip... you don't.) The next practical piece here is to have a plan for each week and then for each day. At the end of each day, write down what needs to be accomplished the following day to get you to your 60 day goal. At the end of each week, make a list of things that need to be accomplished the following week. By breaking it down in this way, you will be much more likely to complete your tasks and get to your 60 day goal. At which point... you celebrate and then lay out the next 60 days. <b>Prioritize your Daily and Weekly Tasks: </b> I still struggle with this one because I am an excellent procrastinator from way back but I love Brian Tracy's approach from his amazing book 'Eat That Frog'. Tackle the biggest and most important task first thing in the week/morning that will get you closer to your goal. After you have tackled that task, move on to the next most important task on the list... not just the next thing on the list. <b>Set a Timer: </b> This is one that has really helped me to stay focused because I have a bad habit of getting sucked into Facebook or getting distracted and lured down various internet rabbit holes. To help keep you on task and focused, set a timer for 15 minutes or 30 minutes and then work hard to get your task finished in that time period. I am a bit competitive so I find this one fun to race against the clock to finish the next task on my list. A great side effect of this practice is that the more you do this, the better you will become at estimating how long things take. <b>Set Boundaries to Limit Distractions: </b> For those of you, who like me, work in a home office, this means setting office hours and sticking to them. No sleeping in and then getting started whenever you feel like it. Take it seriously and get started when your hours start. Make an 'Office Hours' sign and put it on your office door to remind you of when to be in the office. This one works both ways too! If you have a tendency to stay in your office late at night and ignore your family... it's time to work more productively during the hours you have set and then leave the office at night. Another way to set boundaries is to set time limits for social media and internet surfing so that you don't get lost in Facebook or some random YouTube video and then never get to your important tasks. This is a good place to use a timer as well. One more boundary that is worth mentioning, for those who work in a home office is with regard to social visits. You know those neighbours or family members who don't think you really work and drop by unexpectedly to visit or chat. These kind of visits should be scheduled. Put a sign on your door letting them know when you are available and then stick to your boundaries. <b>Get up Early and Move Your Body: </b> This one is one that I am really challenged by. I really love to sleep and getting up early to exercise is NOT my favourite thing. That said, everything that I have read about successful people tells me that they get up early and they exercise. This practice will give you more time in the day, will decrease your stress levels and will help you to be more productive. I am working hard toward instilling this as a daily habit. I will keep working at it using the force of determination and I hope you will too!! You will see great benefits to your health and your business! <b>Take a Break and Move Your Body Throughout the Day: </b> Including hourly movement breaks will improve all aspects of your health while helping to reduce physical and mental stress. It will give you something to look forward to and your body will thank you. Set a timer and wiggle your butt regularly :) <b>Consider Working With a Health and Wellness Coach:</b> If it all seems too overwhelming in your current situation to implement these tips on your own... it's time to<a href="http://drpeggymalone.com/work-dr-peggy&quot; rel="nofollow">ask for help</a> . Having someone to direct you and support you and hold you accountable can be extremely beneficial! <a href="http://drpeggymalone.com/work-dr-peggy&quot; rel="nofollow">Click here</a>. <strong>Fun in the kitchen with Dr Peggy</strong> <a href="http://thestthomasblog.com/body-mind/peggy/manage-stress-by-taking-control-of-your-time/attachment/51e7fe3c2dd50567dcf0eccd/&quot; rel="attachment wp-att-41711"><img class="aligncenter size-full wp-image-41711" alt="51e7fe3c2dd50567dcf0eccd" src="http://thestthomasblog.com/wp-content/uploads/2013/07/51e7fe3c2dd50567dcf0eccd.jpeg&quot; width="500" height="500" /></a> A great summer recipe for when it's too hot to turn on the oven. It's simple, healthy and delicious :) <b>Grilled Chicken and Veggies</b> <b>Ingredients:</b> <ul> <li>1-2 Chicken Breasts (organic from a good source is best)</li> <li>Chopped Mixed Veggies (use your favourites) I used green beans from the garden, bell peppers, broccoli and mushrooms</li> <li>Coconut Oil</li> <li>Sea Salt</li> <li>Mixed Spices for the chicken (I used garlic salt and an Indian Masala blend which was delicious)</li> </ul> I<b>nstructions</b> <ol> <li>Sprinkle sea salt and mixed spices of your choice on both sides of the chicken breasts.</li> <li>In a BBQ grill basket chop and place all of your veggies</li> <li>Melt a couple of Tbsps of Coconut oil over the veggies and sprinkle with sea salt.</li> <li>Grill up the chicken and the veggies on the BBQ</li> </ol> PS. The beer is optional... but also delicious and refreshing on a hot day :)
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Nathan Leeds

Nathan is originally from Cardiff, Wales, and was imported to Canada as a internet mail order groom in 1998 and has managed to avoid deportation ever since. Even though sometimes mis-interpreted, possibly to retaining a Welsh accent, he continues to try his best to make a difference to the community he has grown to love.