Finding Time for Your Goals With Less Time In The Day.

By: Jillian Foley, RD

Nutritionista

The unofficial end of summer is upon us. Whether you are a parent with kids in school, a grandparent that helps out, a teacher that is back at work, or just noticing each night seems to get dark quicker then the last, this means the days are getting shorter, but unfortunately our list of things to do isn't. So how do we keep sight of what we are working on for ourselves while everyting else is competing and piling up? By having good boundaries, systems and expectations for what we are able to get done. It's not an attention issue, it's an overload issue. In this blog I will share with your the tools to prioritize and move things along.

First, start with a brain dump for each responsibility in your life.

For example:

Work: emails, follow up phone calls, projects dues, meetings, continuing credits, organize desk or filing system, log expenses, network event, fix printer, etc.

Family/Home: pay bills, check mail, estimate on roof, oil change, school supplies, answer rsvp, book trip, buy groceries, clean, visit family, take pet to the vet, buy sneakers, etc.

Health/Fitness: make drs apt, go to the gym, plan meals, take supplements, get blood work, train for race, call insurance company, hydrate, stretch, walk with neighbor, go for hike, meditate or journal, read blog ;-)

*The more specific you are about this list, the better.

example:

get blood work---> blood work before drs apt on Sept. 24

oil change-->oil change due at end of Oct.

exercise-->take class 2 nights per week

train for race-->add an extra mile each weekend

Not only does this brain dump get allllll the pressing things OUT OF YOUR HEAD, but the details help you see what can be done now, and what can be done later. As mentioned in the book THE ONE THING, when we have all these tasks floating through our heads, it's like a computer with too many tabs open. The brain, as much as we wish it weren't so, doesn't not have an infinate attention span. And when you feel like you have so many uncompleted tasks you become paralyzed and overwhelmed.

Next, put a dash next to the things that aren't important or exciting but must get done regularly. A plus sign next to the things that are important & need to be done.

And a question mark next to things that are important but can wait.

example:

-emails

?oil change

-groceries

+plan meals

+exercise

-hydrate

-clean

?book trip

+project for work

You'll notice the dash ones will pretty much always be here. If you were to make this list again 2 months from now it will still show things like hydrate, pay bills, clean, etc. The plus sign ones are ones that you've chosen to prioritize. They normally require more energy or effort. The question marks are important, but because we recognize we can't do it all, we are letting it go for now.

Finally, place these tasks accordingly with your brain energy and focus.

Most people have more energy and focus in the morning, so waking up and checking your bills, bank account and email is a waste of focus. Instead, save these tasks for later in the day. If you know 3:00 you hit a slump, build the system of doing your mondane low energy stuff here like booking the drs apt, responding to the school, etc. Save the tasks that require more thought for the morning. Instead of checking emails when you get to work, start with the project you've been struggling to complete. Instead of opening your bank account in the morning, map out what food you want have for the week and put your grocery order together. As you complete these tasks, cross them off your list. This will give you a sense of accomplishment and hopefully build momentum. If a task is too large, like run 8 miles before 10 mile race, then on your list you could break it down into smaller tasks (run 3, run 4, etc) so that you have the satisfaction of crossing it off.

These principals are proven, now it's up to you to implement them. Don't shoot for perfect. Do catch yourself when you slip back into trying to do it all at once. Don't blame your attention span. Do recognize it's because we have too much on our plates and we aren't taught how to balance it. Make this your new way of attacking what needs to be done, and repeat this list monthly or even weekly.

Jillian Foley, RD Nutrititionista is a Registered Dietitian that specializes in Food Therapy. She believes that weight-loss & disease prevention/management is 20% food education & 80% psychological. She owns her own practice, accepting most insurances virtually or in person & offers courses. You can find more info @www.Nutritionista267.com Follower her on IG @Nutritionista_1