I recently had a Real Holiday…one where I left behind my computer and all of my other mobile devices.

Was it unnerving to think about disconnecting from the world? Absolutely.

Prior to leaving, these type of voices ran through my head:

• It’s so difficult to prepare for technology-free time.
• What if someone needs me?
• They’ll be soooo much to catch up on when I return.

But I chose to not let fear of being out-of-complete-control stop me from letting go and ended up making an interesting observation in the process: Even though I have good boundaries with technology (no e-mail pop-up alerts, no instant messaging, etc.), some part of me feels constantly on alert when I’m constantly connected.

Within even a few hours of weaning myself off of technology, I sensed an “inversion” of my focus–in a good way. My thoughts and feelings shifted from a vast network of people and priorities to a greater awareness of myself and my surroundings. In turning my devices off, I was able to turn on my ability to experience the moment and be completely present.

Although an “unplugged” holiday might not fit into your schedule right now, I highly recommend that you test out this principle in your own life. Investing time in intentional detachment can help you unwind and connect with yourself.

Here are some tips on how to refresh:

• Set aside a block of time free from outside obligations. A day or more is best but even a few hours in the morning or evening will do.
• Switch off and–better yet–remove yourself from connected devices. For instance, if you’re cocooning at home, leave your devices in the office. Or if you’re heading out, leave your computer and phone at home.
• Keep a journal close at hand to record your thoughts.
• Give yourself permission to connect with your intuition and do what you feel like doing in the moment from taking a walk to working on a creative project to staring out into space.
• As you near the end of your time, jot down a short list of what you’ll need to do upon “re-entry” so you don’t fear the transition into a fully connected existence.

Time away from technology acts as a “re-set” button that leaves you better connected with yourself and better able to connect with others.

To your brilliance!

Elizabeth Grace

About Real Life E®

Elizabeth Grace Saunders is the founder and CEO of Real Life E® a time coaching and training company that empowers individuals who feel guilty, overwhelmed and frustrated to feel peaceful, confident and accomplished through an exclusive Schedule Makeover^TM process. Real Life E® also increases employee productivity, satisfaction and work/life balance through custom training programs.

Elizabeth has appeared in Inc magazine, The Chicago Tribune, and on NBC. She was selected as one of the Top 25 Amazing Women of 2010 by Stiletto Woman and as a member of the Young Entrepreneurs Council featured in The New York Times, Forbes, Mashable, and many other media outlets.

Inside My Mind

I hesitate to talk too much…about the specifics of how I personally organize my day for a few reasons:

• I don’t want to seem self absorbed.
• I know from coaching clients around the world that custom plans based on the right strategies work better than copying someone else’s exact techniques.
• I’m an ENFJ and not all–but many–of my clients are Myers Briggs INFP or ISFP so they sometimes need a bit different approach.

But that being said, much of what I do is teaching people how to develop the mindset and skill set of an organized person so I’m pulling back the curtain on my life. In the upcoming posts, you’ll learn about not only what I do on a daily basis but also get inside my mind on what I’m thinking throughout the process.

See below for a close look at how I start my morning…

I hope this helps you and demonstrates that I’m authentically living a life of accomplishing more with peace and confidence!

Elizabeth’s Morning Routine

My internal clock is set to 6 a.m. This is awesome on weekdays because it’s usually not a problem for me to get up when my happy nature sounds alarm goes off. It’s not so awesome on the weekends when I’ve stayed up later than 11 p.m. and want to sleep in–but can’t.

If I wake up with unpleasant thoughts in my head (perhaps from a weird dream) I  sometimes lay in bed a bit past 6 a.m. so I can process the negative emotions. I then get up and immediately grab my Bible and my journal from my nightstand and take them downstairs to the dining room and put them in my designated spot.

I love the fact that the house is quiet, and I’m alone at this hour. It’s very peaceful and my mind can wander and get lost in thoughts without interruption. I start my fabulous Bunn coffee maker (only 4 minutes to brew a whole pot!) and then put together a simple breakfast.

As I gather my food, I usually make a rough sketch in my mind of what I plan on eating for breakfast, lunch and dinner. That way, I know that I’m getting some variety in my three meals and enough healthy foods like fruits and vegetables. I also make note of anything that I need to buy in my “Grocery” note in my phone.

Now it’s time to sit down and eat. As I munch, I read a short passage and then take time to ponder what it means to me. Usually during my pondering time, I go back for seconds on breakfast food. (I eat small portions so I can go back for more!)

Next, I take time to meditate. Depending on my mood, this can take many different forms:

• Writing in a prayer journal.
• Listening to an affirmations CD.
• Laying on the living room floor staring at the ceiling and sorting out my thoughts.
• Going on a walk through my neighborhood (usually just on the weekends)

After my meditation time, I’m typically feeling peaceful, energized and in control of my emotions. As they would say in the excellent book Switch, my “elephant” is happy so now the “rider” can start to direct my focus.

Around 7:30 a.m., I start to transition from being to doing… I put away breakfast food and clean up any dishes. I go around the house fluffing pillows, shutting cabinets, collecting up stray items and generally reassuring myself that everything is in order in my physical environment so that I can more or less ignore it for the next 8 hours.

I then shower and get ready for the day completely if I need to leave the house for an appointment during work hours. (I have a tendency to underestimate how long it can take to get ready and get out of the house.) If I’m not going out until the evening, then I just put on clothes for going on a walk at lunch and leave doing hair, make up and jewelry until the end of the day so everything is “fresh.”

Sometime between 8 and 8:30 a.m., I sit down at my computer and begin my morning processing and planning routine… to be fully explained in an upcoming post…

To your brilliance!

Your time coach,

Elizabeth

P.S.-Rest assured! I don’t recommend that all of my time coaching clients get up at 6 a.m.! That’s just what works for me.

P.P.S.–Feel free to share your insights on morning routines.

About Real Life E®

You already know to kick caffeine at least 4 hours before bed and to pull yourself away from all screen media at least 15 minutes before your head hits the pillow. You’ve even tried counting sheep and grandma’s mug of warm milk trick. But still, Mr. Sandman doesn’t seem to come. No worries, we’ll help you rest easy with these sleep tips and tricks!

First, it’s important to establish a bit of a bedtime routine and set some sleep boundaries. Remember those bedtime stories when you were a kid? Read a few pages of a book, jot down your thoughts in a journal, take time to stretch, or rinse your face with some warm water. Here’s a sample morning and evening wind-down routine.

If sleep doesn’t come right away, relax. Remind yourself that sleep will eventually happen. We all have different sleep cycles and schedules so feeling bad about not being a “perfect” sleeper only leads to a vicious cycle of anxiety. In fact, the Mayo Clinic even recommends getting out of bed and doing something else if sleep doesn’t come within 20 minutes!

Use pre-sleep time for meditation. Author Martha Beck recommends the following little exercise for accepting upcoming changes in your life, but I find it helps take your mind off any type of stress or worry you may be feeling:

As you inhale deeply through your nose, puffing your stomach out, say to yourself, “Let it happen…” As you exhale fully through your mouth, pushing your tummy toward your spine, say to yourself, “Let it go…” Or, think of any other combination of phrases that are meaningful to you as you inhale and exhale, such as, Inhale: “Life is good…” Exhale: “I’ve done my best…” This YouTube Video walks you through easy, relaxing breathing.

Finally, here are strategies for making your bedroom a more peace-full environment:

• You may want to consider having your pets sleep in another room to avoid them waking you up every time they get up.
• Lavender is a naturally calming scent. Invest in some lavender pillow spray or room scent.

• Choose a comfortable pillow specifically designed for side sleepers, back sleepers, or tummy sleepers.
• Your body’s sleep patterns are tied closely with light. Invest in some room darkening shades, a sleep mask, or drape a blanket over the window.
• To block out noise, download white noise and relaxing nature sounds or search your smart phone for sleep aid apps.
• Create your own sleepy time music mix on your iPod.

Now, with the room dark, pleasant sounds, and mind calming meditations, you should be well on your way to dreamland. Good night! Sleep tight!

About Real Life E®

Evening and morning routines help you feel your best

Fortunately, small steps can help you gain control of your waking and resting life! Your evening routine impacts your morning routine, which of course, influences the rest of your day. Below are some tips to help you feel rested, relaxed, and in control!

Here are some strategies for getting to bed at your best time:

• Plan on completing projects at least a day before they are due. (Giving yourself a personal early deadline means if it takes longer you can still go to bed on time and work on completing the project the next morning.)
• Set an “electronics off” time. That could include shutting down the computer, turning off the tv, not accepting phone calls, and stopping projects unless they are due that evening. Some ideas to help you stick to this plan:
  • Set an alarm on your phone that goes off as a “shut down” reminder.
  • Ask someone to help keep you accountable and maybe have 10 p.m. as your special time for the two of you to talk before bed.
  • Let your friends know that you start to wind down for bed around 10 p.m. so not to be surprised if you don’t pick up the phone.
• Establish your own bedtime routine where you maybe flick off overhead lights, turn on some nice music, light a candle, and read a relaxing book—something that you can look forward to and is good motivation to wrap up.
• Spend some time in prayer and meditation before bed to clear your mind and calm your spirit for a peaceful night sleep.

Here are some strategies for getting up at your best time:

• Plan phone calls for early in the morning
• Sign up for a morning exercise class and leave all of your shower items at the gym.
• Schedule time with friends
• When you’re lying in bed thinking about how you don’t want to get up, imagine as vividly as possible how good it will feel to have done your morning routine of exercise and meditation. Recall to your mind the total sense of rejuvenation, accomplishment, and health when you start your day well.

Think of a daily “reward” for getting up on time such as picking up your favorite coffee drink or talking to a friend for 20 minutes after you’ve finished your highest priority task. Or you can pick a bigger weekly reward, for example: getting a manicure if you get up on time four days during the week. But not getting it if you don’t meet this goal.

Think of at least one thing that you’re thankful for and one thing that you look forward to experiencing that day.

About Real Life E®

Elizabeth Grace Saunders is the founder and CEO of Real Life E® a time coaching and training company that empowers individuals who feel guilty, overwhelmed and frustrated to feel peaceful, confident and accomplished through an exclusive Schedule MakeoverTM process. Real Life E® also increases employee productivity, satisfaction and work/life balance through custom training programs.Elizabeth has appeared in Inc magazine, The Chicago Tribune, and on NBC. She was selected as one of the Top 25 Amazing Women of 2010 by Stiletto Woman and as a member of the Young Entrepreneurs Council featured in The New York Times, The Huffington Post, Mashable, and many other media outlets.

Elizabeth’s time coaching clients have the opportunity to go through her exclusive Schedule Makeover^TM life transformation process through phone coaching and custom action guides or in-person training.

For more information on achieving a brilliant life of balance, and to learn more about award winning life coach and entrepreneur, Elizabeth Grace Saunders, please visit ScheduleMakeover.com Elizabeth’s unique Schedule Makeover™ process can help you feel peaceful, confident, and in control of your life in this fast paced world.

Example of a Comprehensive Exercise Routine

Important Mindset:

• Taking time for myself and particularly for exercise is a good and necessary use of my time.
• Exercise plays an important role in maintaining my health and sanity.
• It’s worth going to bed and getting up earlier so that I can work out on a more consistent basis.

Action Strategy:

• Start to wind down around 8:30 p.m.
  • Wrap up with e-mail
  • Put away dishes
  • Get ready for bed
  • Set out exercise clothes upstairs
  • Set out water bottle and magazine you’re looking forward to reading downstairs
• Decide not to start a show that will run past 8:30 p.m.
• If it’s helpful, set cell phone alarm to remind you it’s “wind down” time.

Goal: To make this a habit so that exercising at least three times a week becomes a natural, effortless part of your daily rhythm.

A Few More Motivational Thoughts:

• It is more important to me to exercise consistently than to spend extra time reading or watching TV at night.
• Following this routine will make me feel like I’m in good shape and able to keep up with the kids.
• This can help with losing a few pounds.
• I will be sore at first but that’s normal, and I will be over that phase soon.
• This is something important that I want to do for my personal health in the short-term and is also important long-term.
• I’m worth it!

To Your Brilliance!

Elizabeth has appeared in Inc magazine, The Chicago Tribune, and on NBC. She was selected as one of the Top 25 Amazing Women of 2010 by Stiletto Woman and as a member of the Young Entrepreneurs Council featured in The New York Times, The Huffington Post, Mashable, and many other media outlets.

Elizabeth in Bogotá

activities into lists so that they can move forward on them without feeling overwhelmed. (David Allen does a great job of explaining why this technique is so effective in Getting Things Done.)

As a special holiday gift to you, I’m sharing my personal travel check list, including bonus tips for international trips. Bon voyage!

Elizabeth’s Preparing for a Trip Check List

If Driving:

• Make sure oil changed and any car maintenance done.
• Make sure up-to-date auto insurance in wallet and car registration stickers on license plate.
• Confirm address.
• Get directions or check that comes up on your GPS device.
• Book hotel and confirm check in time.
• Put gas in the car.
• Grocery shop for snacks and/or bottled beverages.

If Flying:

• Book flight.
• Book hotel and confirm check in time.
• Coordinate pick up or transportation after arrival.
• Confirm flight time.
• Confirm when you will need to leave for the airport.
• Get directions or check that comes up on your GPS device both to the departure airport and from your arrival airport to your final destination.
• Coordinate rides or look into parking options.
• Grocery shop for snacks. If desired, bring an empty water bottle to fill up once inside the security checkpoint.
• Check luggage number and size (dimensions and weight) restrictions and fees
• Decide whether you will check baggage
• Make sure you have a quart-size Ziploc bag and 3-oz. or less size containers that fit in that bag.
• If desired, check in 24 hours in advance

Packing Strategy:

If driving:

• Determine how much luggage space is available if you are taking large objects and/or have many people in the car.

If flying:

• Decide whether you will check in luggage.
• Follow all airline standards for size and weight and items you can carry on. (An easy way to check the weight is to weigh yourself and then step on your home scale holding your bag.)

2-7 Days Before Your Trip:

• Decide what you will want to wear and/or bring
• Do any last shopping: food, clothes, toiletries, items to bring on trip
• Do laundry and/or dry cleaning

1-2 Days Before Your Trip:

• Check the expected weather conditions.
• Pack up all of the items in your bags to make sure that they will fit inside.
• Put liquids into a quart-size Ziploc bag.
• Go through your purse and other carry on items to make sure that you don’t have any prohibited items (sharp objects like scissors or liquids like lipgloss).
• Do online check in 24 hours in advance and print out boarding pass.

Morning of Your Trip:

• Do final packing of toiletries, food, books, etc.
  

  View from my window seat

• Double check the flight status and that you have your boarding pass and government id (passport if you are leaving the United States).
• Give yourself some “buffer time” so if you’re running late or hit bad traffic, you’re still OK.
• Enjoy!!

Packing List:

Clothes:

Use the weather report and any schedule events/activities to help guide your packing.

• Pants, shorts, dresses, and/or skirts
• Shirts, including one that would be nice for an evening event
• Sweatshirts or jackets
• Underclothes, socks, nylons
• Pajamas
• Work out clothes
• Shoes: dress shoes, workout shoes, informal shoes
• Swim suit and cover up (and if necessary, towel and goggles)
• Accessories: scarves, hats, gloves, jewelry, and watch
• Plastic bag for dirty clothes

Toiletries:

• Floss, tooth brush, tooth paste, mouth wash, skin care, moisturizer, deodorant, glasses, contacts, contact case, contact solution, and perfume
• Hair brush, curling irons, flat irons, gel, hairspray
• Makeup
• Vitamins and/or medicine

If not staying at a hotel or have particular preferences:

• Soap, shampoo, conditioner, razor, shaving cream, face wash, blowdryer

Miscellaneous:

• Wallet and government id
• Cell phone
• Camera (including extra battery and if applicable, device to upload photos to the computer
• Calendar/Planner/Notepad
• Books or other reading material
• Gum or other snacks or necessary foods
• All chargers for phones, computers, cameras, other electronic devices
• Print outs of insurance policies and all other travel documents
• Umbrella, boots, hats, gloves, scarves, sunscreen, etc. (depending on the weather)
• Computer
• Pens, paper, stamps
• Emergency contact numbers and addresses
• Any school work or other work materials
• Gifts and thank you cards for anyone who is hosting you
• Collapsible bag that you can use to bring home extra items

International Travel:

• Exchange money
• Double check passport up to date & visa OK
• Tell credit card company that I will be abroad
• Cell phone, calling card rates
• Access code for the country
• Give contact info to parents and roommates
• Go to travel clinic for immunizations, medicine and food precautions
• Ask about local customs in terms of acceptable/unacceptable dress and activities
• Ask about converters for electronics–voltage and/or plugs
• Buy travel insurance & emergency medical insurance
• Check that your carry-on items are allowed in each airport where you need to take a flight. (Restrictions can be different for different countries.)

I hope this helps you to have a Happy and Stress-Free Holiday Vacation.

Feel free to leave your tips!

Elizabeth Grace Saunders is the founder and CEO of Real Life E® a time coaching and training company that empowers individuals who feel guilty, overwhelmed and frustrated to feel peaceful, confident and accomplished through an exclusive Schedule Makeover^TM process. Real Life E® also increases employee productivity, satisfaction and work/life balance through custom training programs.

Elizabeth has appeared in Inc magazine, The Chicago Tribune, and on NBC. She was selected as one of the Top 25 Amazing Women of 2010 by Stiletto Woman and as a member of the Young Entrepreneurs Council that includes HootSuite CEO Ryan Holmes and Ramit Sethi of I Will Teach You To Be Rich fame.

This is a guest post that I wrote for ActivPrayer.org ( a great resource for people wanting to combine spirituality and health and wellness).

“I used to enjoy meditating, but I just don’t have time anymore….”

“I pray for a couple of minutes before bed…if I don’t fall asleep.”

“I feel like my mind is constantly spinning. I don’t know where I’m going or what to focus on next.”

“Sometimes I just snap at people. I don’t want to act like that, but I’m not sure how to change…”

Do any of these phrases resonate with you?

If so, read on.

As a time coach, I’m an expert at helping people who are stressed, overwhelmed and frustrated to feel peace-full and accomplished through Schedule Makeovers^TM

Coaching individuals on how to find time for self care, including prayer and meditation, is an essential part of this process.

Here are some of my top tips on how to make this life-giving and peace-filling activity a repeat event on your schedule:

Recognize Its Importance

Prayer and meditation play as important a role in your overall health and well being as sleeping, eating and exercising. The scientifically proven benefits include reduced blood pressure and increased attention. I’ve also seen that prayer and meditation gives you the necessary mental perspective and emotional stability you need to have peace. By pausing for even a few moments to breathe deeply, you can transcend from behaving out of instinctual stress reactions to acting out of your true beliefs and values. For instance, next time you receive an e-mail that triggers a panic response try this method:

• Stand up and walk away from the device that delivered the e-mail to you.
• Take a couple of breaths from your stomach, and if possible, do a few light stretches.
• Ask yourself: Is this really important? Really urgent? Really essential? Do I need to respond to this now, or can I schedule a time later today or tomorrow to respond?
• Based on your answers to those questions, choose the next actions that are within your control.
• Then refocus on your top priority of the moment.

As one of my time coaching clients said, “Meditation is like a mental ‘reboot.’”

Choose Your Favorite Approach

Two keys to successfully integrating new habits into your routine are making them pleasurable and practical. For prayer and meditation, this means you should choose a form that you really enjoy. This could include:

• Individual breathing exercises
• Group meditation sessions or prayer services
• A walk, run, surf or other physical activity
• Yoga, Pilates, dance or other stretching exercise
• Reading prayer or meditation books
• Participating in the ActivPrayer.org community
• Listening to guided meditations (You can sample and download a bunch of them from Amazon.com for less than $1)
• Anything else where you are able to focus and relax your mind

Also, consider what you can (and will) actually do. You may prefer to go to a group mediation session every morning. But if you won’t actually go seven days a week, it’s best to commit to consistently going to a group activity once a week and then find an activity you can do at work or at home the other six days a week.

Plan in Prayer and Meditation First

Serene Silence is like a beautiful lover—she knows her value and will only be enjoyed when she is wholeheartedly pursued. You need to seek peace and part of that involves consciously choosing to make it a priority each day. This could include:

• Going right from your bed to a quiet spot where you can read and pray in the morning.
• Setting aside your lunch hour to walk or listen to calming music or do yoga.
• Using your commute at the end of the day to think through or to write out in a journal what happened over the last 24 hours—and particularly to let go of any trapped negative emotions.
• Putting an alarm on your phone that reminds you to shut off electronics and wind down for bed so that you can ease into sleep and have time to pray and meditate before your doze off.

A Few Bonus Tips

Start small: It’s better to meditate for five minutes a day, every day, than to tell yourself you must spend two hours in prayer and then to do nothing.

Notice warning signs: When you feel tension mounting in your mind, body, soul or spirit, pause for a moment and give yourself space. By not taking a moment to clear your mind and get perspective, you risk slowing down your progress or making rash decisions that can cost you everything.

May you make time to be still… Amen.

Elizabeth Grace Saunders is a time coach & trainer who empowers individuals who are overwhelmed and frustrated to feel peaceful, confident and accomplished and create lives of meaning and purpose.

Elizabeth has appeared in Inc magazine, The Chicago Tribune, and on NBC, and was selected as one of the Top 25 Amazing Women of 2010 by Stiletto Woman—and of course, prayer and meditation are an essential part of her morning routine.

“What is it about my daily rituals? Why such pleasure in repetition? Well, it occurs to me that I might just be practicing… being me. Those cherished creaks in the old floorboards. The precise angle of the winter sun cheering my kitchen. Assembling ingredients for a dish  I’ve made hundreds of times. A novel position my cats have adopted, lost in their midday dreams. Each nuance resonates with a kind of timeless wisdom, and I realize thiat it is these humble putterings–nothing fancier–that have allowed me, finally, to know myself.”–David Jacoby

To being yourself!
Elizabeth

If you’re struggling to find these quiet moments, check out www.ScheduleMakeover.com or contact me at esaunders@RealLifeE.com. I can help you develop a routine for a peaceful, beautiful life.

Elizabeth Grace Saunders is a time coach and trainer who empowers women in business to build businesses and achieve work/life brilliance™ through her exclusive Schedule Makeover™ process. Inc magazine, NBC, and The Chicago Tribune are just a few of the places where Elizabeth has appeared, and she’s happy to offer you tips on savvy scheduling and time management for work/life balance and business development.

Michele Deville featured in Real Life E newsletter

The most recent Brilliant Time Strategies newsletter just went out yesterday. In it, I featured Michele Deville, who in addition to being a coach, speaker, and author is a volunteer grief counselor.

If you’re going through difficult times and didn’t receive the newsletter, sign up in the bar at right, and you’ll receive a link on the Thank You page to this important information.

Don’t neglect yourself during hard times… when you take time to love and care for yourself, you heal and then have the capacity to love and care for others.

Take care,

Elizabeth

If you want to end your feelings of overwhelm and guilt and step into the future with confidence, check out www.ScheduleMakeover.com or contact me at esaunders@RealLifeE.com I can develop an ideal schedule for you that helps you get through stressful times.

Elizabeth Grace Saunders is a time coach and trainer who empowers women in business to achieve work/life brilliance™ through her exclusive Schedule Makeover™ process. Inc magazine, NBC, and The Chicago Tribune are just a few of the places where Elizabeth has appeared, and she’s happy to offer you tips on savvy scheduling and time management for work/life balance.