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Embrace Better

Four Simple Ways to Knock Out the Pesky Tasks In Your Life

todays_category_professionally_better

Four Simple Ways to Knock Out the Pesky Tasks In Your Life

 

There are four words that are so often said and rarely acted upon in life.

Sometimes they’re geared toward lofty “should do” goals like learn how to cook or learn a foreign language.

Other times they’re just simply little tasks that need to get done that you just simply don’t want to do. And as a result, you don’t. Imagine that. 

Have you ever said the following four words…?

“When I Have Time…”

I recently read a great book by Gretchen Rubin called Better Than Before: Mastering the Habits of Our Everyday Lives.  Highly suggested book if you have a desire to improve your habits and ultimately your life.

Better Than Before Book Cover

The author was talking about how she dreads all of these pesky tasks that she knows she needs to get done but will get to them “when she has time.” But that time never came.

Here’s a Definition of the Pesky Tasks – one-time keep-postponing tasks

I like how Gretchen Rubin classifies them: “something that can be done at anytime is often done at no time.”

Now, let me give you an example of some of the pesky tasks in my life to give you ideas:

  • changing light bulbs
  • software updates
  • changing filters
  • organizing certain locations – drawers  / closets
  • changing batteries
  • simple repairs around the house
The reality is we all need time in our lives to knock out the pesky tasks that simply must get done.

Click To Tweet

 

Here Are Four Simple Ways to Knock Out the Pesky Tasks In Your Life

 

1. Create a List

This sounds so remedial but how many times do you want to do something and simply cannot remember everything or sometimes simply anything you’re suppose to do?!

Tip: Put the list somewhere easy to find. If you’re the technology type, put it in a task app or Evernote. You could also use something as simple as Notes in an iPhone. You could even go Old School and put it on paper or a 3×5 card. The mindset is “Getter on the List!” Or to say it another way, “Think It / Write It”…

The goal is when it’s go time you want to spend your time knocking out the list not looking for it.

2. Create a Time

Again, thank you Dr. Obvious, but if you don’t create a time to work on your list, you’re right back to the maddening lie of “when I have time” which as you know, never happens.

Creating a time answers two questions:

how often – what is the frequency question – once a day? (and if so, which day)  / once a week? / once a month?

For example, Gretchen Rubin says she does her “Power Hour” one Saturday a month.

how long – what is the duration question – If you choose to do your “When I Have Time” slot more often, the duration may be shorter.

For example, Gretchen Rubin chose one hour on Saturday since she only did it once a month.

Tip: Find a day / time you know has a high likelihood of follow-through for you. If it doesn’t work, change the day, don’t give up on the idea.

3. Create a Task Force

The idea here is to involve others.

There will be tasks that only you can do and by all means, you should do them.

But many tasks can be an All Skate and include others and I mean your kids.

There are numerous small tasks that can get easily get the Fam involved. The tasks can be age appropriate and a good learning experience for all involved.

I suggest not making this part of a weekly allowance but a “just cuz you’re part of the Fam” exercise, but your call. You could do something fun once the list is knocked out to give the kids some level of motivation. But let them know in advance and be organized.

Tip: If you create a Task Force, be organized so you can use time wisely. Remember, the goal is two-fold – get others involved but also actually knock out pesky tasks!

4. Create a Habit

The goal is to create the habit. How?

Repetition. This is the Rinse & Repeat part of the program. You’re wanting to lock this habit into a routine by doing it consistently.

The problem is how naturally we procrastinate on normal things not to mention the pesky tasks. So, we need to be extra aware of our consistency to create a habit.

Once you get into the habit of thinking of a pesky task and putting it on the list, it becomes second nature (a habit) and part of your new routine.

The difference is you’re taking something negative (avoiding pesky tasks) and making it into a positive that actually gets something done. And consistently.

Closing Challenge…

Once you’ve created the list, the time, and the task force, you will be amazed at what you can get accomplished even in a short period of time.

And oh, by the way, it creates the following feelings:

  • a sense of relief
  • a sense of accomplishment

A part of being productive is learning to take even the unenjoyable and menial tasks of life and getting them done.

Closing Questions…

When will you implement your pesky task time block?

What are some ideas that are going on your pesky task list?

Written by Bryan Buckley · Categorized: Embrace Better, Planning

Four Proven Guidelines to Eat Healthy When You Travel

todays_category_physically_better

Four Proven Guidelines to Eat Healthy When You Travel

 

Henry travels a lot for work. He loves new cities and new experiences not to mention the restaurants. Oh the restaurants. And the dessert. And the wine.

And it’s also his number one struggle. He does well at home when his wife prepares the meals. But when he’s on the road he’s a kid in the candy shop. Sometimes literally.

He justifies his behavior and can cite excuse after excuse. Quite the experienced skill now.

One of the questions that I’m asked the most when I’m on the road is “how do you eat healthy?”

Since I travel a ton for my job, I could have odd travel hours, flights, lunch and dinner meetings, etc.

As a result, I’ve found the road could be the hardest or easiest place to eat healthy. I want to give you hope. It can be done. I’ve learned some hard-earned secrets. And it’s also worth learning how to do it.

Here are Four Proven Guidelines to Eat Healthy When You Travel

 

1. Choose a Hotel With a Healthy Breakfast

My first meal of the day often sets the tone for the rest of my day. And this is no truer then when you’re out of your natural habitat and on the road.

If you have the option of where you choose to stay, take the extra effort to find a place with a good breakfast.

Many hotels offer a free breakfast but it’s more continental style (cereal / toast / donuts / coffee) and not for me.

I prefer a hot, buffet style breakfast which is ideal to make healthy choices such as a veggie omelet, sautéed spinach, and fruit.

For example, I choose Embassy Suites for their free breakfast buffet which includes an omelet bar. I also like Marriott or Hyatt for a similar breakfast line-up just the paid version.

If you can begin your day with a strong healthy meal, your odds of succeeding nutritionally the rest of the day dramatically increase. So, choose the right hotel or at least one close to a good restaurant.

2. Bring or Buy Healthy Satisfying Snacks

Often it’s the in-between meal times that can take you down. It’s my road achilles. Know thyself, right?!

When I’m really hungry it’s an opportunity for me to make a bad choice. But most of the time, this is preventable.

How? By bringing or buying healthy snacks. Now, I’m not a big “snack between meals” kinda guy but they’re available if and when I need them. Check out How to Beat a Snack Attack HERE.

For example, I usually bring a small stash of individual packs of mixed nuts from Trader Joe’s which are ideal to have in my computer bag.

I also snag some fresh fruit at breakfast and possibly some granola by putting it in a coffee cup with a lid. This ends up being a great mid morning or mid afternoon snack on the road.

Most of the time I have a rental car and will find the nearest Trader Joe’s or Whole Foods to find some healthy snacks especially if it’s a multiple day trip.

I pay the price when I get lazy on this one by over-eating or making poor choices. Again preventable and worth the effort to me. 

3. Define Healthy to Others That You Meet or Travel With You

It’s absolutely amazing to me how people can define healthy.

I’ve been on the road and someone would ask me what type of restaurant I would like to and in the early, naive, and trusting days I would say, “somewhere healthy” assuming we mean the same thing. Holy Way Off Course, Batman!

I would end up at a place that offered a lettuce-based salad with two paper-thin cucumbers and one grape tomato smothered in fat free ranch dressing. Somebody stop me.

I must define my definition of healthy to others when I travel so I can succeed nutritionally.

Click To Tweet

When someone doesn’t know me and my healthy food issues, I’ll let them know I’m on a restricted diet and ask if they would be willing to work with me.

When asked in such a manner, they always are more than willing to accommodate. They just don’t know and will do business as usual unless otherwise requested. The same is true for any server at a restaurant. Just ask and let them respond.

If I’m buying lunch or dinner for someone I can define healthy and give them choices. This leads to the next point.

4. Do Intel on Meal Locations

If you have the ability to give your opinion on where to eat by all means seize the opportunity!

Let me give you an example. I was attending a group dinner one evening and asked if I could do some research and give the group options. They completely took the bait, I mean obliged.

I went for a run late afternoon and found a couple of different restaurants that would work for everyone. I knew exactly what I would order ahead of time no matter which restaurant they would choose. It was a win / win for all involved.

Sometimes I’m eating by myself and have complete control of the location. But it also takes self-control since no one else is with you.

If you choose a chain restaurant, you should know ahead of time what you’ll get. I absolutely love Ruby Tuesday because of the large salad bar with a ton of dark greens and vegetables. Great option!

I prefer to eat at a location that has a local flavor (literally) and specific to the city. But this could be dangerous if you don’t do your intel.

Lastly, if it’s going to be a non-healthy choice that wasn’t your pick, I highly suggest eating a snack before you go. Throttle back that appetite any way you can to avoid collateral damage. Or if you’re caught off guard, you could always have a healthy snack after the meal to avoid going hungry or “feeling obligated” to eat more at dinner.

Closing Challenge…

Remember, this is a learned skill. It’s going to take time and practice.

But if you abide by these four practical guidelines you will see immediate and tangible results.

The first decision is to get over the victim role and realize you have more power than you’re convincing others and yourself.

It’s a daily choice to “make the healthiest choice“, four words you must commit to especially when you travel.

If this is a priority to you, then you’ll find a way to implement these guidelines.

Motivated, busy professionals who want to discover and develop their potential will take this on as a challenge. Is this you? Are there ways you can improve your travel health?

Closing Question…

What is one change (or more) you can make while traveling to make healthy choices?

Written by Bryan Buckley · Categorized: Embrace Better

The One Internal Question That Could Change Everyone’s Day

todays_category_personally_better

The One Internal Question That Could Change Everyone’s Day

 

Life is just so easy to be about self. And in many ways there are certain areas that only you can and should do.

Nutrition and Fitness under Be Physically Better are areas nobody else can do but you.

Planning and Productivity under Be Professionally Better are also areas nobody else can do for you within your day.

But your Purpose under Be Personally Better affects so many other people or at least it should. It’s designed to be bigger than yourself.

The aim of this post is to have you ask a powerful question at the end of the day to measure if you were “others-focused” today.

It’s a simple question to ask and an incredibly difficult question to actually do. At first.

In the beginning it will feel awkward and even foreign and that’s assuming you even remember to ask the question throughout the day so you can answer the question successfully at the end of the day.

Here’s the Night Closing Question:

How Did I Encourage, Serve, and Influence Those Around Me Today?

Did you catch the simplicity in the ask yet difficulty in the do of the question?

There are four parts to this question and each one looks different. Let’s analyze the question:

How Did I Encourage?

This focus is our words.

I believe we minimize the power of our words.

We use them all of the time. Many are neutral. Some are even negative or destructive.

But how many of your words are encouraging others?

I love the encourager. I can be around them all day. Why? Their words bring me life and hope.

You have absolutely no control if someone encourages you. But you have complete control how you use your words to others.

What if you became that person in someone’s life each day?

You could do this by leaving a voice mail knowing they won’t answer their phone but can listen to the message over and over. You could send an email or text.

You could even write a hand-written note (I know, old-school).

The point is looking for opportunities within your day to encourage others with your words.

How Did I Serve?

This focus is our actions.

If we were honest, many of us live selfish lives. It’s the “what’s in it for me?” attitude and is so normal in everyday life.

Michael Hyatt once said, “People’s favorite radio station is WIFM (what’s in it for me?). Sad but true.

In fact we’re all in favor about serving: being served. At a restaurant. At a hotel.

Why? Because someone is doing something for us.

But what if you chose to find one person a day to serve in some small way?

It’s so special when someone serves us unexpectedly.

I’ve chosen to focus on serving one person at home and one person at work per day when possible. Something small but something noticeable and meaningful.

I can serve my wife by doing little things that mean a lot to her. Helping with laundry. Helping with dinner. Cleaning up the kitchen or getting the kids ready.

I can serve a co-worker by volunteering to carry their bags at the airport, getting their door, bringing them a drink, or doing a small favor for them that makes their day easier.

There are SO many ways to serve someone that brings joy to their day.

I’ve learned how quickly and easily they appear when I simply LOOK for the chance.

The point is looking for opportunities within your day to serve others with your actions.

How Did I Influence?

This focus is our example.

Influence could be in our behavior. People are influenced by watching what we do and are influenced to consider doing the same.

Influence is also in our challenges. I love to challenge another person to really think about and change an area of their life they want and need to improve.

Influence is caring enough about someone else to raise their awareness to something better.

Click To Tweet

It’s looking for moments to breath into another’s life wanting the very best for them.

Influence may come in living a life that others can watch and follow to inspire them to grow personally.

It may start with an encouraging word when seeing them do something positive (reading a book, losing weight, etc). And then seeking to inspire them with your influence to keep going.

You may offer some suggestions that motivate others in their current season of life.

Influence is also telling your story. How have you grown in an area? When people have heard I’ve lost 40 pounds before or read 2-3 books a month, it influences them to the positive. But they must hear the story.

The point is looking for opportunities within your day to influence others with your example.

Those Around Me Today…

This focus is our surroundings.

Any given day you may be around somebody different or even new.

I meet a ton of new people any given week with my work because I travel. It could be at the airport, on a flight, at a business meeting or dinner, etc. 

Or it may be someone we see every single day and we rarely do something, anything for them with our words, actions, or example. Change that today.

You can encourage, serve, and influence the easiest those right around you because it becomes all the more personal.

And today is a sense of urgency. You may have a unique opportunity to encourage, serve, or influence someone unexpected or in an unexpected way.

But you must be looking for it and ready to act. Today.

Closing Challenge…

The question, “How Did I Encourage, Serve, and Influence Those Around Me Today?” is meant to be asked at the end of the day in a time of reflection.

But it’s also to asked throughout the day by looking for opportunities to encourage, serve, and influence. Only then can you answer each area with the results you ultimately desire.

You will begin to train yourself to look for opportunities to encourage with your words, serve with your actions, and influence with your example.

I challenge you to begin asking this question. I started by putting it on a 3×5 card in a few different places so I would remember to ask myself the question throughout the day.

It’s SO worth it and it’s given my life SO much more purpose by becoming “others-focused.”

Are you ready to begin using the one personal question that could change everyone’s day? I say, bring it on!

Closing Question…

What would happen to my life and those around me if I asked this question everyday?

Written by Bryan Buckley · Categorized: Embrace Better

Six Procrastination Detours That Off Road Productivity

todays_category_professionally_better

Six Procrastination Detours That Off Road Productivity

 

I’ve been wanting to write this article about procrastination for some time now but I’ve been putting it off;)

I love one guy’s answer when asked “what is your greatest skill?” With confidence, he replied, “I’m a professional procrastinator. Years of practice and perfected daily.”

It’s a funny and brutally honest response but how true is it of you, really?

Definition of Procrastination:

To keep delaying something that must be done, often because it is unpleasant or boring.

(Source: Cambridge International Dictionary of English)

I like Wayne Dyer’s definition: “Procrastination is the art of keeping up with yesterday and avoiding today.”

In surveys, 95% of people admit to procrastinating, with about a quarter of these saying that it’s a chronic, defining characteristic.

At any time, “To stop procrastinating” is among the world’s top reported goals.

Procrastination is one of the most subtle of all Productivity Killers.

You know when it’s effective when you quietly ask yourself…

  • “Where did all of my time go?”
  • “What did I actually get done today?”
  • “What was I just working on?”

Jerome K. Jerome  once said, “I like work: it fascinates me. I can sit and look at it for hours.” If you secretly resonate with that quote, well then this post is for you. Don’t put it off and continue reading!

If you have a desire to be truly productive especially in the professional world, it’s critical you identify how the detours of procrastination effects you personally.

How you procrastinate is different than me.

Some detours are subtle. You take one small turn which leads to another and all of a sudden, you have no idea where you’re at or what you were doing in your day.

Other detours are a sharp right. Oh, look, a bird! And it’s a quick decision down an ally way.

Here Are Six Procrastination Detours That Off Road Productivity

 

1. I Don’t Know Enough

The feeling of not knowing what you need to know is an easy way of putting something off. But this may even lead to putting off even the process of learning what you need to know.

This detour is insecurity and fear-based but can be solved with just starting. Spend your time finding out what you don’t know not delaying.

2. The Curse of the Perfectionist

“It’s just not right yet” could cause you to delay big time. It’s one thing to want excellence but when it needs to be perfect and now you’re into 2.0 when 1.0 is not released yet is a great sign you’re procrastinating.

According to David Allen, author of Getting Things Done, “Much of the stress that people feel doesn’t come from having too much to do. It comes from not finishing what they started.”

Have someone else see if you’re on the perfectionist or excellence side then move on with it.

3. I Just Can’t Make a Decision

Getting lost in the options can be a great reason to procrastinate.

It could manifest itself in a restaurant looking at a menu but can really play out when you need to make a decision at work when productivity really matters.

Narrow your decisions down to two choices then trust your gut or someone you trust on which decision to make. But make the decision.

4. The Urge to Re-Prioritize Immediately

Have you ever found yourself compelled to re-organize something or even do laundry when it’s time to work?

What you would normally avoid like the plague now becomes irresistible. If this describes you, then you should instantly know you’re procrastinating.

I’ve become very skilled in this detour. I avoid it by the use of Time Blocks. If I can work on something for a set period of time, I can take a break and chase those detours for a couple minutes if I want. Often, they’ve lost their appeal. 

You must identify where you’re losing time within your day.

5. I Simply Don’t Like the Work

These are the things you put off for no other reason than you just don’t like them. Imagine that in life. Expense reports or updating CRM. (oops, did I just share a couple of mine?)

They may be easy but it doesn’t change the reality you simply don’t like to do them. They may even be quick. Yet I will spend more time putting them off than it would take to actually do them. (now I sound like my Father. Somebody stop me!)

I’ve now chosen to do them as my 1st or 2nd time block to just get them out of the way of my day and when I have the most willpower to stay focused to advance or complete them.

6. Media Time Wasters

It never ceases to amaze me how quickly media can steal my attention then suck me in for an untold time. Seeing an open website tab is almost too much to handle sometimes.

Or the Social Media pull and lie “I’ll only check updates for a moment” and on and on. Another example is checking scores quickly, etc.

Research in the USA Today states that it’s never been more of a challenge to procrastinate with all of the temptations that are available to us today.

Most of us are drawn to this media detour. But when it becomes a procrastination pull that is overwhelming, we need to put limits so it doesn’t wreck our productivity.

Suggestions on How to Take Procrastination Down

Identify Your “Go To” Detour – one or two may have stood out to you. Figure out which one best describes you.

Minimize Its Power – if you know which detour is your achilles heel, you also know how to put measures in place to minimize or even stop it. You just need to do it. Now.

Choose to Attack it for Five Minutes – if and when you find yourself about to go on your procrastination detour, stop in your tracks and focus on your work for five solid minutes.

Often the detour’s power will leave for awhile and you may even find yourself signing up for another five minutes, then another until hopefully your project is advanced or completed.

Closing Challenge…

The reality is  “Tomorrow is often the busiest day of the week.”(anonymous quote) But it doesn’t HAVE to be this way if we can detour procrastination the right way.

Motivated, busy professionals need to be productive to truly excel. And this means identifying your “go to” detour, minimizing its power, and being disciplined for a set amount of time to just simply start.

I challenge you to let go of the lie “The sooner I fall behind, the more time I have to catch up.” (anonymous quote)

You can be SO much more productive if you can dramatically minimize and even eliminate procrastination from your professional life.

Closing Question…

What can you do today to dramatically affect the detour of procrastination in your life?

Written by Bryan Buckley · Categorized: Embrace Better, Productivity

Can You Handle The One Push-up Challenge?

todays_category_physically_better

Can You Handle The One Push-up Challenge?

 

The number one reason I hear continually of why people don’t workout is TIME.

Yet ironically, as the conversation goes deeper, it’s often a quick-rationed excuse.

The reality is the main challenge is simply starting. Imagine that. It’s the case with many things in life but no truer than with working out. i just need to start.

And it’s not a one time challenge. It’s a daily challenge. Just because I worked out today often doesn’t automatically guarantee I’m working tomorrow.

I absolutely love starting a new book. And a couple of my favorite topics are change and habits.

This new book was called, Mini Habits: Smaller Habits, Bigger Results by Stephen Guise was right up my ally.

Mini Habits Book Cover

I bought the book on a recommendation and was sold once I could by the Kindle version for only $5.99 and add the audiobook for only $1.99 more. Done. One Click. Great up sell Amazon.

The premise of the book is how difficult creating habits are simply because we take on too much at one time and big intentions rarely to never develop the habit.

The author gave a personal example of exercise for him. A 30 minute workout was always daunting to him and as a result he procrastinated and made excuses which meant he never actually worked out.

Background of the One Push-up Challenge

Here’s a quote from Stephen,” I wanted to cram in a year’s worth of workouts (and the results) into one workout. I’m a fool! That’s impossible, folks. Motionless I remained, because I knew I’d never do it.

He continued, “if trying to do everything at once caused me to do nothing, what can I learn from that?

I started by considering the opposite of doing a year’s worth of workouts in one session. The answer came in – just do one push-up. Just one? Worthless!

Initially, I scoffed at the idea (yes, I scoff), but when I tried to plan a full workout, I felt guilt from my previous inactivity. I also felt out of shape, unmotivated, and made all kinds of excuses to just do it tomorrow. “

He concludes, “I did my one push-up. That’s all that I required of myself. But then I pumped out 14 more. After that, my muscles were warmed up. I was well beyond my laughable requirement, and I set a new one – just one pull-up. I set up the pull-up bar and like before, did several extra.

I kept giving myself these beyond easy challenges, and it was so easy to do more. At one point, I set five goals while doing push-ups. Each 2-5 push-ups would activate another mini-challenge. In total, I did a 20-30 pull-ups and about 50 pushups. Not bad for a hopeless, lazy day.” (read full post here)

His mindset changed everything for him. Why? Mini habits. He chose to just start and see what happens. But every single day he would start.

Here are Three Perspectives to Implement the One Push-up Challenge

 

Before – View Your Workout as a Challenge Not a Workout

 

The author of Mini Habits breakthrough was in his mindset. When he viewed his workout not as a daunting task but as a challenge, he actually followed through.

What daily challenge can you do that could lead to the momentum you need to keep going?

For example, if I’m traveling and short on time, I will challenge myself to get as many reps in 10 minutes as I possibly can which ALWAYS leads to 15-20 minutes. But the challenge is 10 minutes which I can always find.

Now – Just Start Today!

The author started right in that moment. He dropped down immediately and did his one push-up. Which led to a couple more and a couple more.

He simply had to start and he started immediately.

As remedial as it sounds, it was EXACTLY what he needed to get going and it led to continual mini habits in the area of fitness.

This is an area of growth for me since I like to plan things out and have a “rock star” high of an official start.

But the mini habit concept suggests doing something today. Anything. Just start.

Later – Commit To Tomorrow Today

Tomorrow is its own day but if you go in knowing you’re going to do your challenge, whatever it is, you’ve already made the mental commitment.

Workout out often is just as much a state of mind and just simply starting.

The ultimate goal is to leverage yesterday’s progress. But the immediate goal is to also do something tomorrow. And the next day. And the next…

This plays out for me especially on the road when my schedule is far more erratic and I need to be flexible with my workout times and lengths.

But since I’ve committed to the challenge to find at least 10 minutes somewhere it just gets done. Imagine how that happens.

Closing Challenge…

It’s ironic how motivated we as professionals can be in certain areas of our lives yet completely stagnate in other areas.

And unfortunately the one area we need the most to be motivated is FITNESS. We need to move. Daily.

I challenge you to take the One Push Up Challenge or at least use the concept. Maybe it’s just what you need to just start each day.

Closing Question…

What is your One Push-up Challenge you need to apply and begin today?

Written by Bryan Buckley · Categorized: Embrace Better

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