I’ve worked with enough women over the last decade to know that planning ahead is everything – everything – everything.
It doesn’t matter if you’re a stay at home mom, work at home mom (me!), busy CEO or full time student
a to-do list, learning how to time block your day and journaling are the three proven, simple techniques that everyone benefits from instantly!
Planning your meals…
Planning your exercise schedule for the week…
Planning your goals…
Planning your week ahead…
You’ll spend time “you don’t have” researching an area that you’re visiting on vacation, but little time regarding your health and fitness goals.
You’ll spend time “you don’t have” going through finances so that you know you can afford that beautiful new house, but little time regarding your health and fitness goals.
You’ll spend time “you don’t have” going through every last detail for your wedding, but little time regarding your health and fitness goals.
You’ll spend time “you don’t have” studying for you final, but little time regarding your health and fitness goals.
You’ll spend time “you don’t have” scrolling through Facebook to see what your ‘friends’ are up to, but little time regarding your health and fitness goals.
Yet… the one thing most people complain about when gathered in a room is their weight and lack of time and motivation.
This is where my expertise comes in — I’m going to help you!
These three techniques are going to help you stay on track, focused and accomplish everything you put on your to-do list!
1. TIME BLOCK
Time blocking looks something like this:
For the most part, every week we have things that we do daily, that absolutely have to happen and at a specific time. Think – waking up and bringing the kids to school, work, appointments, meetings, etc. So pretty much every Sunday night you know what to expect the week ahead regarding these things.
You’re not going to schedule a training session with your trainer at 7:30am when you know that’s the time you have to head out the door to get your kids to school on time.
So here’s what you do: grab a planner that has the times already written out for you or if you’re like me, create your own. Sunday night, for the next seven days ahead, write in pen everything that you need to do at specific hours (think doctors appointments, school activities, pampering appointments, etc. too — look at your planner this week)
- 6:30-8:15am – Get kids up, make breakfast and get them to school (this should be the same Monday – Friday)
- 9-5pm – Work (this should be the same Monday – Friday or if you work weird hours block in those times)
- 12pm noon – Take a walk on my lunch break
- 5:30-6:30 – Exercise with Kelly (legs) (this hour won’t be blocked off daily, but write down your exercise schedule Sunday night for the week and commit to those times and days)
- 7-8:30pm – Make dinner, everyone takes showers, get kids to bed (the weekends will look a little different at this time)
- 8:30pm-9:30pm – Check emails and social media only for an hour
- 9:30 – Write x amount of words for my book (make the evening the time for relaxation, productivity, reflection or just vegging out)
This is an example of just what one day would look like.
There are going to be days where you don’t exercise so between 5:30-6:30pm on those days block off that time for something fun, relaxing or productive (like cleaning).
2. WRITE YOUR TO-DO LIST THE NIGHT BEFORE
Studies have shown time and time again that writing out your to-do list the night before increases your chances of getting everything done the next day by like 945%. Doing this also decreases your stress levels because you know exactly what to expect the following day – there are no surprises.
I like having three sections: Priority, Later, Can Wait
Priorities are things like doctor/dentist appointments, a work meeting, finishing up your resume by tonight, pay bills, get back to by 8pm about….
Later are things like finishing my blog post, going to the store to grab…, following up with…, deposit check into my account.
Can Wait are things that if they don’t get done nobody is waiting or nothing is going to fall apart.
There are so many different things you can keep track of when it comes to journaling.
- You can track your FOOD and when you EXERCISED if you are trying to reach a fitness goal.
- You can write down three things you’re GRATEFUL for or AFFIRMATIONS if you’re working on self improvement.
- You can write down five things you HAVE TO GET DONE today that will get you one step ahead of the game if you’re trying to reach business goals.
- You can write down how much MONEY went out and how much came in if you’re trying to keep better track of your finances.
Depending on where you are in your life, you can journal about anything!
For me, when I journal my food and exercise schedule I seem to make faster progress because I see when I had my last cheat meal, when I exercised last and what I did, if I’ve been consistent with things and if I need to pick up the slack in other areas.
How detailed you want to be is up to you. I found that some do just fine tracking the food they eat and some are more specific, tracking the food, calories and portions.
And don’t sugar coat things (sugar is bad for you!) either. You have got to be 100% honest so that you can see where and when things are going good and where and when they seem to not be going so good.
If you ate it – write it down.
If you spent it – write it down.
If you got distracted by social media and didn’t accomplish your goal today – write it down.
It takes 20 seconds and will help you 10 fold in the end. Take time each Sunday to reflect on the previous week and see where you can make minor (or major) tweaks.
Was this helpful?
I’m telling you, I’ve witnessed unbelievable things happen to peoples lives who were seemingly stuck, just by applying these three simple things.
If you are going to give this a try, know someone who could benefit from these techniques or if you just found this helpful please share this article with others. Your support means so much to me 🙂