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6 Steps to Plan Your Week

6 Steps to Plan Your Week

When it comes to organizing your week, I’m sure it feels like the weeks fly by so quickly that you can’t help but ask yourself, “What did I do last week?” Or, “Where did the time go?” Life seems to get the best of us and soon, before we know it, we’ll be 70 years old and wondering what we have accomplished. We may not feel that time is slipping away, but once we reflect on our memories we tend to appreciate time just a little more.

I’m sure you’ve heard the term ‘Rat Race’. It seems like all we do as Americans is wake up, eat breakfast, go to work, come home, eat dinner, watch TV, and go to bed. The routine starts all over again the next day. It seems like we have become robots that are set on auto-pilot. We gaze into the television screen like there’s no tomorrow. We kiss our spouse goodbye as if we’ll always be able to kiss them goodbye. We go through the motions as if we had no emotions, feelings, or drive.

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Reality Check

You deserve to have a fulfilling and rewarding life and marriage. Not one of us are alike. You are unique, beautiful, and compassionate. Don’t allow life to take over. Live your life to your fullest potential and love those that are close to your heart. For you to start living a fulfilling and rewarding life you must plan your weeks and days around what is important and valued in your life. It’s the little things that matter, such as hugging your spouse or taking care of yourself – both mentally and physically.

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How to Plan Your Week So You Can Start Living a More Fulfilling and Rewarding Life

  1. Write down what is most important to you in your life. What are your deepest values and beliefs? What inspires, motivates and gives you hope every single day (even those days of stress and frustration)? What do you envision yourself being and doing 10 years from now?
  2. Create a schedule every Sunday evening for the upcoming week. Sit down in a quiet place in your home while reflecting on what is most important to you. Have a daily reminder, whether it be on your laptop or on your bathroom mirror, of what is most important in your life.
  3. While looking at your calendar for the upcoming week, have a pad of paper handy so you can write down notes on tasks, assignments, chores, time for yourself, and time for your spouse.
  4. Decide what needs to get done, such as assignments, chores, deadlines, and meetings. Put all of this in your calendar. It’s important that you have a set time frame for tasks like going to the grocery store or getting something done for work. We tend to get distracted, so having a set time frame for each will help you stay focused. Understand that things will pop up unexpectedly.
  5. Create fulfilling routines. Fulfilling routines are routines that will help you live a more fulfilling and rewarding life. These routines are both for your personal care and also for rejuvenating your marriage.
    Think of different fulfilling routines that you can start in your life that will make you feel more relaxed, peaceful and happy. This may be walking in the morning, talking with your spouse at the dinner table with the television off, shaving your legs, working out, date nights with your spouse, reading, writing, meditating, spending time with friends, or as simple as enjoying nature. When it comes to living a fulfilling and rewarding life, it’s important to have fulfilling routines that rejuvenate your mind, body, and soul as well as rejuvenating your marriage.
    Once you set what needs to get done and fulfilling routines in your calendar, it’s important for you to see this on a daily basis. I suggest that you print out your calendar and have it visible throughout the week. Since most of us have laptops, having the weekly schedule on our screen will be helpful for you to take a look at every time you log in.
    Once your weekly schedule is planned and ready to go, I find it really helpful to have my clothes prepared the night before so I don’t filled rushed in the morning. Take a look at the weather for the upcoming week!
  6. At the end of each day, reflect on what you enjoyed doing. This will help you be grateful of each day and ultimately live a more fulfilling life.

On a final note

When you’re at work, be at work. When you’re at home, be at home. In order to live a fulfilling and rewarding life, it’s important to stay focused on what is in front of you. For you to be successful at work, you must be focused on the current task. For you to be successful as a spouse, you must be focused on being a loving and supporting spouse. What are your values and beliefs in life? Live life in alignment with these. Schedule your week around what you most value.

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Live with passion!

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Tiffany Mason

Tiffany is a life coach empowering women to unleash their feminine essence & design a meaningful life & marriage.

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Last Updated on November 11, 2019

How to Improve Memory and Boost Your Brainpower

How to Improve Memory and Boost Your Brainpower

Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

1. Exercise and Get Your Body Moving

Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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2. Eliminate Stressors and Seek Help If You’re Depressed

Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

3. Get a Good Night’s Sleep and Take Naps

Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

4. Feed Your Brain

Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

5. Eat Breakfast and Make Sure It Includes an Egg

According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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6. Write it Down

If there’s something you want to remember, writing it down can help.

It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

7. Listen to Music

Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

8. Visual Concepts

In order to remember things, many people need to visualize the information they are studying.

Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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Here, you can learn How to Become a Person Who Can Visualize Results.

9. Teach Someone Else

Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

10. Do Crossword Puzzles, Read or Play Cards

Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

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Featured photo credit: Pexels via pexels.com

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