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Last Updated on December 23, 2019

The 5-Step Guide to Self Care for Busy People

The 5-Step Guide to Self Care for Busy People

Self care is necessary for our physical and mental health, yet often it’s the first thing we drop when we find ourselves stretched for time. Without adequate self care, we are less likely to be the best possible version of ourselves, and our relationships, work, and experience of the world suffers as a result. Although it might feel like the opposite, the times when we feel least able to pay attention to our self care are the times when we most need it.

If you’re feeling stretched for time, it can be difficult to know how to start fitting self care into your week. Here is the 5-step guide to self care for busy people:

1. Start with Your Needs First

Self care is conventionally portrayed as pampering yourself, however, what it’s really about is meeting your human needs. This could be a need for relaxation, a need for quiet, a need for connection, a need for stability, and much more. Before you engage in any kind of self care related activity, think to yourself: what needs do I want to meet here? What do I need most in my life right now?

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Not only will this help you truly care for yourself on a very fundamental level, but it will make your self care more efficient. Instead of engaging in random self care activities in an attempt to feel ‘better’, you can pinpoint exactly what it is you need right now and go straight to meeting that need.

2. Schedule It

“I don’t have enough time” is one of the most common reasons I hear from people who are struggling to engage in self care on a regular basis. The antidote is this belief is to make time. Perhaps this sounds easier said than done, but one certain way to create time for your self care is to schedule it. Find a gap in your calendar during the next week and schedule in an appointment called “self care time”. Then, most importantly, stick to it.

Be realistic with your scheduling: if all you can see is the odd 10-minute gap, use that. Depending on what your current needs are, your self care could simply involve closing your eyes and breathing deeply for a few minutes to relax.

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3. Prioritize

While we’re on the subject of time, let’s talk about priorities. When we feel like we don’t have time to do something important, it’s either because we’re not making time, or because our priorities are out of alignment with what we actually need. Everything we do with our time is a choice. It might feel like we ‘have’ to do certain things, but, in reality, we have complete control over how we spend our time.

You can fit self care into your schedule, no matter how busy you are, by deciding it is a priority. Whether this means making it the first thing you do each morning, forgoing TV or Facebook time, saying ‘no’ to certain commitments, or potentially displeasing others, you can fit self care into your weekly routine if you prioritize.

4. Be Assertive About Setting Your Boundaries

When you start deliberately taking time for yourself and saying ‘no’ to commitments and requests, you might experience resistance from people around you. This can be emotionally challenging, especially if you’re not used to saying ‘no’ or placing your preferences above other people’s. If you’re faced with this kind of resistance, you need to be assertive about your needs and boundaries.

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When you start setting down boundaries about what you are and aren’t willing to do, it can be hard to stand your ground in the face of push-back from those around you. Remember: you can take half an hour for yourself, and the world will still be there when you return. And when you do return, you’ll be in a much better, healthier position to deal with the world around you.

Self care is not a luxury. It’s not selfish and it’s not indulgent. Self care is absolutely necessary to your physical and mental health.

5. Focus on Little and Often

Like exercise, meditation, learning, and other beneficial activities, self care is far more effective when you engage with it little and often, as opposed to big chunks every now and again. Practising some kind of self care activity that takes 10-15 minutes a day is far more helpful than one that takes two hours once a month.

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As well as the simple deep breathing exercise I mentioned above, other quick self care practices include meditation, short yoga routines, journaling, dancing around the room to a track of your choice, leaving uplifting quotes around your home or office for when you’ll most need them, creating a set of affirmations, or finding a change of scene.

Self care doesn’t have to involve a lot of money, nor does it require a lot of time. If you’re struggling to fit self care into your routine, start small, prioritise, and listen to what you need.

More Self-Care Tips

Featured photo credit: Maria Shanina via unsplash.com

More by this author

Hannah Braime

Hannah is a coach who believes the world is a richer place when we have the courage to be fully self-expressed.

The 5-Step Guide to Self Care for Busy People How to Enjoy Life In a Way Most People Don’t The 5-minute Guide to Meditation: Anywhere, Anytime 5 Killer Online Journal Tools That Make Journaling Easier and More Fun 7 Practical Ways To Improve Your Emotional Intelligence

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Last Updated on April 6, 2020

15 Best Productivity Hacks for Procrastinators

15 Best Productivity Hacks for Procrastinators

Let me guess.

You should be doing something else rather than reading this article. But due to some unknown force of nature, you decided to procrastinate by reading an article about how to hack procrastination. You deserve a pat on the back.

Fortunately, procrastination is not a disease. It’s just a mindset that can be changed, however, here are some productivity tips you need to start getting work done:

First, you need to acknowledge that procrastinating is an unhealthy habit. Not only you’re prioritizing unimportant things, basically, nothing gets done. Still unsure if you’re a procrastinator? Check out this article: Types of Procrastination (And How To Fix Procrastination And Start Doing)

Second, your commitment to change is very important. You should be physically, emotionally, and mentally determined to change this habit. If not, then you’ll just succumb to the tempting lure of doing other things rather than your tasks or chores.

Here are sthe best productivity hacks to improve productivity and keep yourself from procrastinating at work:

1. Give (10+2)*5 a Try

Let’s start with a classic but very effective hack called (10+2)*5 created by Merlin Mann,[1] author of 43Folders.com. Don’t worry. This is not a complicated Mathematical formula you need to solve.

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The (10+2)*5 simply means 10 minutes work + 2 minutes break multiplied by 5, completing 1 hour. It is crucial to stick with the time limits and not skipping work and break schedules. The point of this is for you to create a jam-packed routine of work and break schedules. The result? You will eventually skip your break schedules.

2. Use Red and Blue More Often

Clean your desk and remove things that might distract you. According to a Science Daily study[2] about which colors improve brain performance, red was found out to increase attention to details while blue sparks creativity. Surrounding your workplace with these colors not only benefits your brain, it’s also pleasing to the eye.

3. Create a Break Agenda

List all the things you want to do on your break, be it surfing the web, checking your emails, snack time, taking selfies, Facebook/Twitter—everything.

Like the (10+2)*5 hack, squeeze these in between work time but the difference is you schedule these activities for ONLY 20 minutes. Eventually, you’ll take your break minutes wisely. You’re finishing tasks while sidetracking to doing the things you enjoy.

4. Set a Timetable for Your Tasks

Like any other habits, procrastinating is a tough wall to break. Replace this habit with another habit. When you’re assigned a task, set a timetable for each step. Let’s say you have a big research task. Here’s a sample timetable:

9:00 – 9:10 am – Set up all your tools, browser tabs, emails, coffee, etc..
9:10 – 10:00 am – Internet research
10:00 – 10:45 am – Look through existing files
10:45 – 11:00 am – Break time!
11:00 – 12:00 pm – Outline the research report

Deadlines are the best hack for getting things done. Setting a specific time to finish a task creates time pressure even if the deadline has passed.

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5. Take It Outside!

Do yourself a favor and don’t ruin the comfy vibe of your home. If you need to work on a stressful project, do it in a library or coffee shop. You’ll never finish it anyway. Your cozy sofa and toasty bed will just lure you into napping yourself to doom.

6. Become Productively Lazy

Instead of finding all sorts of ways to unproductively procrastinate, use your habit to look for shortcuts and new ways to finish your tasks. Staple multiple papers at a time or master the 3-second t-shirt folding technique. A strong drive combined with laziness sometimes bring out the productive and creative side you never knew you have!

7. Assign a ‘Task Deputy’

It could be your colleague, your supervisor, or your significant other, anyone who has the unforgiving guts to reprimand you when you procrastinate. You could go the extra mile by paying up unfinished tasks or times you open your Facebook or watch a funny cat video on YouTube. Let’s see how five bucks every time you procrastinate will change you.

8. Consider a Gadget-Free Desk

According to a study by Kleiner Perkins Caufield and Byers, average users check on their phones 150 times per day and having your phone just an elbow away just creates sizzle to this habit.[3]

Removing mobile devices and gadgets allows you to focus on your work without the constant interruption from notifications, calls, and text messages. It eliminates the very distracting ambiance and the urge to unlock your phone just because.

9. Prepping the Night

Before hitting the sack to oblivion, prepare everything you’ll need the next day. This will probably take you 15 minutes tops, saving you more time for coffee in the morning.

Spin class at am? Pack up your gym clothes, shoes, socks, etc. or better, create a checklist so you don’t miss anything. You can also prep your food into containers and just grab one before leaving.

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10. Do a 7-Minute Workout in the Morning

Exercising is proven to increase productivity and stimulate release of endorphin or “Happy Hormones”.

Take a jog outdoors and get warmed up for the day. Don’t feel like running outside? Hop on a treadmilli. It’s a great investment and there are a lot of ways you can use a treadmill like endurance running and metabolism training. On a budget? Here’s a 7 minute, no-equipment needed workout you can do at home:

11. Set-up Mini Tasks

If you’re given a big project, break it down into mini tasks. Create a checklist and start with the easy ones until you finish. Got an article to write? Just start with the title and the first sentence. Or perhaps you have a visual presentation to make?

Spend 15 minutes on your outline, take five minutes coffee break, then finish the first two slides. Accomplishing something, no matter how tiny, still gives you that sense of fulfillment.

12. Create an Inspirational Board or Reminder

I found these mini desk chalkboards from Etsy you can use to write motivating quotes.

Or you know what? Simply write “Do it now!” and stare at it for 10 seconds every time you feel like dropping by on Reddit.

13. Redecorate Your Room

Redecorating my room motivates me to maintain that ‘new’ look for some time until I get use to it and eventually stop. So I redecorate again and again, it became a monthly habit really. Here are some DIY ideas you can do to any room without spending much.

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14. Ready Your Nibbles

You know that trip to the pantry? It’s just seconds away but it took you several minutes just to get your fruit snacks in the fridge. Before starting a task, prepare your nibbles on your desk to avoid zoning out and losing yourself on the way to the pantry.

Bonus productivity hacks you can do at home:

15. Schedule Your Chores

Write down your chores in a weekly basis with matching day and time when you should be doing these.

For the artsy folks, you can create fun chore charts like these or simply stick the list somewhere visibly annoying e.g. mirrors, doors, TV. The trick is listing as many chores as you can for the week and including unfinished chores the following week. Who likes seeing a long list of chores first thing in the morning?

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Featured photo credit: Glenn Carstens-Peters via unsplash.com

Reference

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