Real Life E® » wellness

Making Progress

reallifee — Thu, 19 Jan 2012 20:24:00 +0000

It’s that time of year again. Some of you may have already begun your New Year’s Resolutions for 2012, or may still be reflecting on what you have achieved in 2011. Below, time management coach, Elizabeth Grace Saunders, shares tips for making real progress on your goals– any time of the year.

**How to See Real Progress**

The key to accomplishing anything from finishing a project to going on a trip to climbing a mountain is consistent action in the direction of a goal:

1. Write down what you want to accomplish in a place where you will see it every day. (For instance at the top of my calendar, I have a list of the next places I want to travel. You can also put your goals on your to do list, tape them to your cabinet door, put them up as a screen saver. Whatever works for you.)

2. List out the next steps. For instance, if you’re planning a trip, write down these types of activities:

Look at calendar for potential dates
Call friends and/or family to see if these times work for them
Check out flight prices & set an alert to let you know when costs drop
Think through lodging/transportation options
Look up the prices online
Check if you can use rewards points
Browse the Web or go to the library or bookstore for ideas on activities
If traveling abroad, check on necessary paperwork/immunizations and start to schedule appointments
Buy travel insurance
Decide if you need to make any purchases & make a shopping list
Put up out of office messages
Etc., etc., etc.

3. Make note of anything with a very specific deadline or that needs to be done a certain amount of time in advance (like one month). Look over your calendar and set aside specific days when you will have a reminder to complete these activities on time.

4. Start telling people about what you’re doing so you have some positive peer pressure to keep moving forward (or get a coach to keep you accountable–in an encouraging way ;o)

5. Set aside a certain time each week when you will move forward on less time sensitive activities that need to be completed to move toward your goal. For instance, one hour on Saturday mornings. When you get to that time, spend that hour working on whatever is next. (It’s OK if you don’t finish a whole action item, you just need to be making consistent progress.)

6. CELEBRATE your progress! Give yourself some type of reward for moving forward such as a stop at your favorite ice cream place, a call with a friend, or buying a new book. (Whatever you find motivating!)

7. Watch as you accomplish your goal. It’s amazing how consistent action leads to results. Think of the little bulbs that put down roots and put up stalks and burst into flower. Seemingly “overnight” results come from consistent effort.

To stop feeling frustrated, get clear on what you want, plant seeds, cultivate them, and watch them grow!

Have a brilliant week!

Elizabeth

About Real Life E®

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.

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.

Relationships and Stress

reallifee — Thu, 05 Jan 2012 20:36:57 +0000

When you’re feeling stressed, you need the support of friends and family the most. The only problem is that this is usually when you least feel like taking the time, or even having the time, to connect. But don’t stress! Below, Work/Life Balance Coach Elizabeth Grace Saunders, shares her secrets for relationship success:

It’s the stuff movies are made of…

Almost every good plot line includes something about relationships with friends, family members, colleagues or significant others.

And it’s truly a gift to have people that care about you, who want to spend time with you and notice what you do or don’t do. In a way, it’s a validation that your life matters and has significance.

But when you find yourself feeling time pressured, the treasure of relationships can start to feel like an oppressive burden.

In these situations, common (but often unhealthy) responses to additional requests or perceived request on your time are to:

Silently withdraw
Resentfully complete the activity
Sharply lash out

These type of reactions then start to drive a wedge between you and the person on the receiving end and can leave you feeling guilty and frustrated.

But there is a better way.

Here are four steps for completing a sleight of mind trick when you feel overwhelmed by requests from those around you.

1. Treasure the Gift: The opposite of love is not hate, but apathy. Take a moment to appreciate the presence of someone in your life who notices how you spend your time.

2. Consider Your Options: Reflect on the situation and consider whether anything could change. Could you come home earlier? Would you be able to spend less time in front of the computer?

3. Express Your Perspective: Instead of assuming the other person can naturally see the pressure that you’re experiencing, commit to expressing what’s going on inside you. It could sound something like this: “I really appreciate that you want to spend more time with me, and I feel badly that I can’t meet all of your requests because of ______. Are there any particular ways I can show you that you are a priority to me?”

4. Keep Your Commitments: When you say you will do something, follow through. Even if you have to say, “No,” sometimes, people will appreciate it when they can rely on you to stick to your, “Yes.”

Following these four steps, will help you to feel better about your relationships and about yourself. This sleight of mind is not about “being fake” but about choosing how you will respond when you experience the sensation of feeling pressured.

Personal and professional relationships are an investment of time and energy.

But they are worth it.

In some ways the movies are right: your relationships with people that matter to you make the best plot lines–make sure they’re part of your life story.

To your brilliance!

Elizabeth Grace

About Real Life E®

Why Even Your Surgeon Has a Coach

reallifee — Mon, 26 Dec 2011 20:35:10 +0000

That’s right! We all need coaches. Work/life balance coach and time management expert, Elizabeth Grace Saunders, describes the amazing physical and emotional benefits of coaching…

How would you feel if you knew your surgeon had a coach?

It’s natural if your first thought was: What’s wrong?

But according to Atul Gawande in his excellent article in The New Yorker about Coaching a Surgeon: What Makes Top Performers Better, you should be thrilled.

Atul found that coaching really helped him transcend a plateau in his surgeries.

I agree that coaching can absolutely help you move to the next level.

But I’ve also found that coaching can lead to brilliant results as a sort of physical therapy or occupational therapy.

Here’s what I mean:

Physical therapy: Sometimes due to our natural abilities or some major challenge that we’ve faced, our habits are too weak to support us in a healthy way. (For instance, many of my clients need strength training to “build” their planning muscles.)

Occupational therapy: A coach can help you when major life changes or increases in responsibility require developing new ways of thinking and acting. This is when your life went to the next level but no one gave you the instructions on how to operate in this new stratosphere!

In my experience, both with coaching others and with receiving coaching myself, it can feel a bit embarrassing at first to admit that you really are not sure how to improve. But once you are working alongside someone who understands how to navigate the territory and will encourage you to not give up when it’s hard, everything comes sooo much easier.

To your brilliance!

Elizabeth Grace

About Real Life E®

Elizabeth’s Guide to Setting Boundaries and Saying No

reallifee — Mon, 14 Nov 2011 20:50:08 +0000

Elizabeth Grace Saunders, Speaker, Trainer, Coach, Owner of Real Life E®

In her article, “Setting Boundaries & Saying No…Nicely,” expert time coach Elizabeth Grace Saunders explains how to navigate situations where it could be difficult to say, “No.” Check out this article for professional, courteous scripts that you can use for e-mail or in-person responses.

Stop stretching yourself too thin, and say “YES!” to reading Elizabeth’s article on The 99%!

About Real Life E®

Hope for Clients Battling Depression

reallifee — Mon, 07 Nov 2011 20:20:01 +0000

Shorter days and colder weather can be a bit of a let down for many people. However if you struggle with depression, the changing seasons may not only dampen your spirit but also disrupt your time management, work/life balance, and strong relationship building attempts.

Fortunately, you can find tools and support to function during the darker months of the year. Check out the links below to learn more about depression, and discover helpful resources.

Be gentle with yourself, and hang in there! Spring’s around the corner! To your brilliance!

The Mayo Clinic’s Comprehensive Overview: clear educational summary, including info about symptoms, treatment, causes, and coping.

Check out the links at the bottom of the page to learn more about other types of depression including:

Seasonal Affective Disorder(SAD)

Dysthesmia

Atypical (surprisingly, very typical!)

Postpartum

Male Depression

Other Resources:

Depression and Bipolar Support Alliance

Self-Help and Coping Tips

Living with a Depressed Partner

About Real Life E®

Making and Keeping a Chore Schedule

reallifee — Fri, 29 Jul 2011 18:33:21 +0000

Let’s face it- chores are challenging.

Elizabeth Saunders was recently featured on the Radical Parenting website with tools and helpful advice on how to set clear expectations and create a manageable plan of attack for your teens’ chores. Check out the introduction to Elizabeth’s article below for practical advice on creating and sharing a cleaner home with a very happy family!

How to Take the Stress Out of Weekly Chores

Chores: One of the most dreaded words for any teenager and one of the most frustrating ones for any parent.

Is there a way for families to split up tasks without major fights and headaches? Fortunately, the answer is, “Yes!” But how you achieve that goal is a little different for each household.

That’s why Elizabeth Grace Saunders, the founder of Real Life E® time coaching, has developed this choose your own adventure-style guide for making (and keeping) a chore schedule based on her experience coaching many parents on time management.

Let the adventure begin!…

To read the rest of Elizabeth’s insightful article, please visit the Radical Parenting Website!

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.

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.

Day in the Life of a Time Coach: My Morning Routine

reallifee — Wed, 13 Jul 2011 12:41:03 +0000

Ever wonder how a time management coach spends her days? This sneak peek into Elizabeth’s morning routine might be just the inspiration you need to make a few adjustments to your own wake up rituals! Be sure to stay tuned for more insights into Elizabeth’s daily schedule. Enjoy!

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®

More Easy Meals!

reallifee — Mon, 27 Jun 2011 16:54:43 +0000

Now that you know how to plan healthy meals into your weekly routine, are armed with yummy recipes, and your fridge is stocked with delicious ingredients, you may still find it difficult to take action. Below are some fabulous recipes and tips that will help make your dinner practically cook itself!

Is your tummy rumbling at the end of a long day’s work?

Then a basic crock pot is one of the best time-saving kitchen investments. Throw your ingredients in the pot, and enjoy being greeted by the smell of a simmering dinner ready to eat when you arrive home. Check out:

This huge variety of Slow Cooker Recipes
More Crock Pot Ideas- Feasts to slim-down dinners

To have the discipline to wait for meals that may require a tad more preparation, keep some healthy snacks in your car. That way you won’t be so ravenous on your commute home and be tempted to pull in the drive-thru.

Consider snacks that won’t perish too quickly, such as:

Nuts (almonds, walnuts, pecans)
Dried Fruit (raisins, apricots, cherries, craisins, fruit leathers)
Granola Bars, Rice Cakes
Popcorn, Sunflower Seeds
More Perfect Portable Snack Ideas

Now, if you already are home, make the most of your time. Whether you’re writing a report, watching TV, or catching up on housecleaning, make these opportunities to multi-task. For instance, while doing laundry, plug in the crock pot, throw 3 or 4 sweet potatoes in the oven to bake, or even let a turkey breast roast. You can then eat this pre-prepped food throughout the week.

Try freezing your fresh-cooked vegetables in sealable bags (or even just buy already frozen ones). A simple stir fry on a weeknight is as easy as throwing your vegetables in a pan with some oil, a few tablespoons of bottled stir-fry sauce, and some meat from that turkey you roasted while paying the bills!

10 Minute Ramen Stir Fry
15 Minute Apple Chicken Stir Fry

With an abundance of fresh fruit this summer, use these same freezing tricks with your juicey summer berries. Freeze extra blueberries, raspberries, strawberries, or even sliced peaches in ziploc baggies. For a cool and refreshing breakfast or dinner, put frozen fruit, yogurt, and juice in a blender, and you have an on-the-go or a savor-on-the-patio meal ready in just minutes! Adding a tablespoon of ground flax seed, protien powder, or even tofu will pack an extra punch to your liquid lunch. Have fun and experiment! Check out out these recipes:

Healthy Smoothie Snacks- not just for kids!
From Classic to Crazy Smoothies- vegan and dairy-free varieties too!

And here’s a little cheat: If you really can’t bear the thought of making dinner, pick up a fresh salad from store like Whole Foods, or if you’re a meat-eater pick up a rotisserie chicken. Most grocery stores carry these in their deli department. You can eat the chicken as-is the night you pick it up, but you will most likely have plenty of leftovers for these type of chicken dishes:

Add mayo, mustard, celery, and you have a quick chicken salad for sandwiches or served on a bed of greens. Get really creative by adding dried fruit and nuts!

Toss chicken in with a jar of tomato sauce, boil some noodles, sprinkle on the parmesan, and you have an Italian feast!
Pick up a bottle of bbq sauce, and dip the drumsticks in it, and enjoy with the frozen vegetables you have on hand.

Need More Inspiration? Try these:

Mmmm…Getting hungry? Then get cooking! With a few minutes of well-placed preparation you can enjoy easy and healthy feasts any day of the week. Enjoy!

About Real Life E®

Establishing an Evening and Morning Routine

reallifee — Sat, 02 Apr 2011 17:38:33 +0000

Evening and morning routines help you feel your best and in control of your days. When you’ve been burning the midnight oil trying to finish a big work project or household chores, it’s only natural to want to catch up on your lost sleep. The problem is, your new day is off to a slower, later start, and your body-clock is out of whack. Before you know it, it’s 11:00 pm, and you’re once again chained to the computer, or trying to find some semblance of relaxation in front of late night T.V. before you have to get up and do it all over again! -Talk about a vicious cycle!

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.

Perpetual Perfection: Not Always Necessary

reallifee — Fri, 25 Mar 2011 17:36:21 +0000

Here’s an excerpt from a recent newsletter, go to ScheduleMakeover.com to find out how to receive more of this helpful information…

Everyone seems to have some sort of perfectionist tendency about one thing or another in life, but some of us tend to continually strive for perfection. You probably already know that it’s ok not to be perfect, but sometimes it’s hard to let go… Below are some techniques to help you determine when near perfection may be advantageous, but more importantly, to help you feel comfortable letting other areas be perfect in their imperfections.

Sometimes being less than perfect–is perfect.

Let me explain:

Aiming for perfection has a cost in time, energy and resources. Sometimes, striving for perfection is worth the cost because you receive sufficient reward in affirmation, compensation and/or accomplishment. Other times, trying to be perfect is simply not worth the expense. Recently, I talked through strategies for overcoming being a perfectionist with one of my time coaching clients and thought you might benefit from this exercise.

Here are some questions to ask yourself to figure out when less than perfect is best :

Where are the areas where I tend to aim for perfection?
Why is it so important to me to make these particular things “perfect”?
What’s the cost of making these things perfect?
When is this quest for perfection worth the extra time, energy & resources?
When is perfection not worth the cost?
How can I let go of being “perfect” in the low value areas?

To your brilliance!

Elizabeth Grace

P.S.–Thanks for reading! I so appreciate each and every one of you. And if you find this info helpful, I really appreciate you sending your friends to ScheduleMakeover.com so they can receive this newsletter too.