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ERW Podcast

063 – Eight Critical Tips for Working From Home Effectively


Welcome to the Elite Road Warrior Podcast Episode 063 show notes! This week on the podcast, explore the 8 tips for working from home and how they can be leveraged in this new frontier of business and productivity.

You Can Listen to the Elite Road Warrior Podcast on the Following:

  • Apple Podcasts
  • Spotify
  • Stitcher
  • Google Play
  • Elite Road Warrior Site
  • Pandora

What You Will Learn In This Episode:

  • Mastering PERFORM energy habit = maximizing your productivity no matter where you’re located.
  • Working from home has its advantages as well as disadvantages.
  • TIP 1 – Get Up on Time and Maximize a Strong Early Morning Rhythm 
    • If you now have more time due to not having to commute, use it for exercise or to have breakfast with the family.
    • Giving in to sleeping longer may reduce your energy level.
      • For example, I do the following:
        1. Drink 16 oz of room temperature water with a green mix of veggies/fruit, lemon juice and sea salt
        2. Make my hot green tea
        3. Read my Bible for 15 minutes
        4. Read a 2nd book that is inspirational or educational
        5. Workout
        6. Eat Breakfast
        7. Connect with the Fam
    • Find your Morning Rhythm no matter home or on the road.
  • TIP 2 – Create a Designated Work Space
    • Don’t try to do your job from the sofa, or worse, your bed.
    • If you don’t already have a designated office space in your home, create one. 
  • TIP 3 – Develop a Workday Startup Ritual
    • Different from your Morning Routine
    • Simple and consistent
      • Here’s mine:
        • Fill my Elite Road Warrior water bottle 
        • Turn on instrumental music
        • Light a candle
        • Open up my planner to review my schedule for the day
  • TIP 4 – Create a Key3
    • Key3 = 3 key action items that will determine if your day ahead is a success or not.
    • Here is my process:
      • Brainstorm what I want to accomplish for the day (and this is always a long list)
      • Look for themes
      • Narrow them down to the most crucial 3
      • List them in order of importance
  • TIP 5 – Hide the Distractions
    • I’ve found 3 areas where I can become distracted:
      • What You See – TV, phone screen 
      • What You Hear –  TV, music w lyrics, notifications from phone/computer
      • What Enables Procrastination – There are tasks in work that I simply don’t want to do, so I try everything I can not to do them! 
  • TIP 6 – Establish a Communication System
    • Working from home can often leave you feeling cut-off from your coworkers and managers, which can quickly stymie productivity.
    • Know how others like to be communicated with but make sure it doesn’t become a distraction.
  • TIP 7 – Work in Time Blocks
    • Start Finishing – How to Go From Idea to Done by Charlie Gilkey
    • Focus Time Blocks – 90-120 minutes blocks of time when we’re especially creative, inspired, and able to do high-level work that requires your focus.
      • Critical – NO distractions / turn off all alerts / close email / turn off your phone
    • Social Time Blocks – 90-120 minute blocks of time when we’re primed and energetically in the right space to meet other people. This is interacting with people in real time. This is your video and audio time when you’re home and have meetings, set calls, etc.  
      • Critical – Spread these out throughout the day otherwise it will drain you. Also, take your calls on a walk. 
    • Administrative Time Blocks – 30-60 minutes low-energy blocks of time when we’re not in the zone to do the work that requires “heavy lifting” but there is still work we can do effectively. Email, phone calls, CRM work, digital, paper filing, low-level filing, organizing, etc.
      • Critical – Batch admin tasks together which means lumping the same kind of work together (30 minutes of e-mailing, 30 minutes of calls, 30 minutes of CRM updates).
    • Recovery Time Blocks – variable length blocks of time that we use for activities that recharge us such as a lunch break without a screen, going for a 15-minute mid morning or mid afternoon walk to “move the body and rest the mind”
      • Critical – Do NOT underestimate or devalue the importance of the recovery time block especially working from home. You need to recharge and the quality of your work won’t suffer.
    • It’s key you match your time block with your energy level.
  • TIP 8 – Develop a Workday Shutdown Ritual
    • Work During Work Hours – Take a lunch hour and a couple of breaks for your personal tasks, then focus on work during the times you would while at the office.
    • Honor Quitting Time – Taking the necessary time to detach from work every day will ultimately make you more productive.
    • Here is my specific workday shutdown ritual:
      • One last check of email
      • One last check of work platforms like WeChat, Slack, etc.
      • Check my calendar for tomorrow’s appointments
      • Begin to create my Key3 or at least the list of tasks for tomorrow
      • Physically shut my laptop down and audibly say “Case Closed”
        • Sounds silly but it’s a trigger that lets me know I’m officially off the work clock and I’m now on HST – home standard time.

More about Elite Road Warrior:

Top Ten Business Travel Hacks Guide

Road Warrior Assessment

Elite Road Warrior Book

Elite Road Warrior Store

Elite Road Warrior on YouTube

LinkedIn – Bryan Paul Buckley
Instagram – EliteRoadWarrior

Written by Bryan Buckley · Categorized: ERW Podcast

062 – Interview Mashup 2


Welcome to the Elite Road Warrior Podcast Episode 062 show notes! This week on the podcast is a mashup of past interviews discussing the six energy habits.

You Can Listen to the Elite Road Warrior Podcast on the Following:

  • Apple Podcasts
  • Spotify
  • Stitcher
  • Google Play
  • Elite Road Warrior Site
  • Pandora

What You Will Learn In This Episode:

  • From Jeff McMahon (Episode 056)
    • Almost-Always-Have-Items Every Fitness Center Has Available
      • Treadmill – walk mostly at the highest resistance / walk then alternate with body weight exercises
      • Eliptical – not as hard on your knees / hard resistance for two minutes then light resistance going fast for two minutes
      • Dumbbells – chest / arms / legs
      • Yoga Mat – stretching
    • How to start getting in shape from being way out of shape!
      • Two week intervals – only work out 15 minutes/day 1st 2 weeks, next two weeks go for 20, 30, etc.
    • More about Jeff McMahon
  • From Treva Thompson (Episode 054)
    • Choose one snack a day for a week that was an upgrade from the week before
    • The Three Types of Snacks
      1. Snacks You Bring (aka: Prepared)
        • Homemade Trail Mix – nuts, cranberries, raisins, shredded coconut, even some cacao!
        • A zip lock bag with rolled up lunch meat, cheese sticks, crackers, and pickles (or something crunchy).
        • Cut up fruit or veggies.
        • Keep them in a sealed Tupperware container in the WORK LUNCH BOX (Episode 037) 
      2. Snacks You Buy (aka: On the Go)
      3. Snacks You Borrow (aka: and never return)
    • If we view Food as Fuel and Fuel as Energy then we will do whatever it takes to to prepare and have snacks that are healthy.
    • Treva Thompson’s Living Tree
  • From Jon Vroman (Episode 052) 
    • “Alcohol was the worst thing in my life, and I wasn’t an alcoholic”
    • CONNECTING on the road: “It’s not about you just doing a thing, its about doing the thing that makes them feel loved”
    • More about Jon Vroman
  • From Sara Quiriconi (Episode 044)
    • Tips for mobility/stretches that you MUST do
    • Recommendations for sleeping better and de-stresssing on the road
    • The best on the road habits are the ones you start at home
    • Sara Quiriconi’s Website
  • From David Vasquez (Episode 046)
    • The importance of morning routine on the road
    • Connecting with your family when away from home
    • www.linkedin.com/in/innovatewithdavid
  • From Dr. Keith (Episode 048)
    • What exactly stress is.
    • How stress is manifested in different people.
    • The daily wear and tear of stress on our bodies.
    • How stress affects us differently on the road.
    • The three categories of stress
      • M(echanical)
      • E(motional)
      • N(utritional)

More about Elite Road Warrior:

Top Ten Business Travel Hacks Guide

Road Warrior Assessment

Elite Road Warrior Book

Elite Road Warrior Store

LinkedIn – Bryan Paul Buckley
Instagram – EliteRoadWarrior

Written by Bryan Buckley · Categorized: Embrace Better, ERW Podcast, Podcast · Tagged: ERW Podcast, podcast

061 – Six Meaningful Words to Communicate Consistently with Those Back Home


Welcome to the Elite Road Warrior Podcast Episode 061 show notes! This week on the podcast is a walkthrough of 12 high germ danger zones and ways to avoid and how to best clean the areas that most road warriors can’t avoid.

You Can Listen to the Elite Road Warrior Podcast on the Following:

  • Apple Podcasts
  • Spotify
  • Stitcher
  • Google Play
  • Elite Road Warrior Site
  • Pandora

What You Will Learn In This Episode:

  • Energy Habit #6: CONNECT
    • Falls under the 3rd Focus Area of the ERW: Home Life
  • You can leverage the road to improve your road life in all three focus areas: Work / Health / Home Life 
  • Every can’t has a can
  • Every morning is all yours: 
    • You can: 
      • Sleep in
      • Check text and email on the phone in bed
      • Watch CNN / Fox News
      • OD on coffee and have a sugar-filled breakfast
    • OR you can:
      • Read or Journal (energy habit 5 – develop)
      • Workout (energy habit 1 – move)
      • Have a healthy breakfast (energy habit 2 – fuel)
      • Be intentional, thoughtful, and creative with the fam (energy habit 6)
  • The Six Meaningful Words to Communicate Consistently with Those Back Home
    1. Thinking
      • The Sentence: I’m thinking of you because… 
      • The Why: Your absence is noticeable 
      • Example: I’m thinking of you because this place would be so much better if you were here
    2. Appreciate
      • The Sentence: I appreciate you for…
      • The Why: To show you value their efforts
      • Example: I appreciate you for taking care of home while I’m on the road
    3. Proud
      • The Sentence: I’m proud of you for…
      • The Why: Affirmation must be spoken
      • Example: I’m proud of you for being such an incredible mother
    4. Miss
      • The Sentence: I miss you because…
      • The Why: We need to be longed for
      • Example: I miss you because I would rather be with you than anyone else right now.
    5. Need
      • The Sentence: I need you because...
      • The Why: We depend on them for everything at home
      • Example: I need you because I act like I can do it all but I need your help when I’m gone.
    6. Love
      • The Sentence: I love you because… or I love when you…
      • The Why: We all want to know we’re loved
      • Example: I love you because you always put others before yourself  / I love when you’re so excited to see me when I come home.
  • Three Ways to Communicate These Six Words
    1. Writing
      • Text
      • Postcards
      • Connect Cards
    2. Audio
      • Pre-recorded
      • Random throughout the day
    3. Video
      • Pre-recorded
      • Early in the morning
      • Before bed
  • Pro Tip – the more you can do non-live the better – this allows them to read, listen, or watch over and over again
  • Resources: 
    • Connect Cards
    • Not Forgotten Journal
    • ERW Branded Journal

More about Elite Road Warrior:

Top Ten Business Travel Hacks Guide

Road Warrior Assessment

Elite Road Warrior Book

Elite Road Warrior Store

LinkedIn – Bryan Paul Buckley
Instagram – EliteRoadWarrior

Written by Bryan Buckley · Categorized: ERW Podcast, Podcast · Tagged: ERW Podcast

060 – Five Behaviors That Affect a Bad Night of Business Travel Sleep


Welcome to the Elite Road Warrior Podcast Episode 060 show notes! This week on the podcast Terry and I break down the Five Behaviors That Effect a Bad Night of Business Travel Sleep and the Sleep Road Key Concept: Improve then increase!

You Can Listen to the Elite Road Warrior Podcast on the Following:

  • Apple Podcasts
  • Spotify
  • Stitcher
  • Google Play
  • Elite Road Warrior Site
  • Pandora

What You Will Learn In This Episode:

  • Energy Habit #3: REST
  • The 5 Behaviors That Affect a Bad Night of Business Travel Sleep
    1. Choosing Bad Hotel Rooms
      • Consider: location, mattress, pillows, noise, light
    2. Blue Light
      • TV, computer, phone, tablet
    3. Eating Too Late or a Late Night Sleep
      • Hallmarks of sleep deprivation: huge appetite and cravings
    4. Alcohol Too Late
      • Misconception – it helps me sleep better
      • It’s all about the timing
    5. Bad Mindset
      • When you’re sleep deprived you may not be aware of your decreased performance
  • Key Road Sleep Concept: Improve then Increase

More about this Episode: 

More about Terry Cralle

More about Elite Road Warrior:

Top Ten Business Travel Hacks Guide

Road Warrior Assessment

Elite Road Warrior Book

Elite Road Warrior Store

LinkedIn – Bryan Paul Buckley
Instagram – EliteRoadWarrior

Written by Bryan Buckley · Categorized: ERW Podcast, Podcast · Tagged: ERW, ERW Podcast, podcast

059 – 12 High Germ Danger Zone Areas to Avoid on Business Travel


Welcome to the Elite Road Warrior Podcast Episode 059 show notes! This week on the podcast is a walkthrough of 12 high germ danger zones and ways to avoid and how to best clean the areas that most road warriors can’t avoid.

You Can Listen to the Elite Road Warrior Podcast on the Following:

  • Apple Podcasts
  • Spotify
  • Stitcher
  • Google Play
  • Elite Road Warrior Site
  • Pandora

What You Will Learn In This Episode:

  • Zone #1: Touchscreen Ticket Kiosk
    • ABC Affilate Test
    • Advice:  Wash your hands or use sanitizer after touching the screens but use a digital boarding pass whenever possible.
  • Zone #2: Security Checkpoint
    • Advice:  TSA Pre-Check or Clear are cleaner, quicker options.
  • Zone #3: Water Fountains
    • Studies by National Sanitation Foundation
    • Advice:  Water bottle fill up stations! Or bring a small water bottle and ask for a fill-up at the nearest cafe. Or simply buy a bottle of water. Cutting down on plastic waste is a noble goal, but sometimes traveler health has to take priority.
    • My personal suggestion: save the plastic, bring your own aluminum water bottle from Elite Road Warrior!
  • Zone #4: Airplane Seat Pockets
    • Advice: Keep it in your work bag. It’s worth the tiny extra effort to find it.
  • Zone #5: Airplane Tray Tables
    • Advice: Wipe the tray tables down like your life depended on it!
      • Use wipes correctly – Smarter Travel suggests wipe down all hard, nonporous surfaces thoroughly.
      • Personally, I use the Wet Ones wipes that come in single packs.
  • Zone #6: Airplane Bathrooms
    • The Save: Wash your hands, use a paper towel to open the door, do your business, use a paper towel to open the door again, and then use hand sanitizer when you get back to your seat.
    • Hand Sanitizer vs. Hand Washing on a Plane – Janilyn Hutchings 
  • Zone #7: Hotel Light Switches
    • Study by NBC News
    • Advice: Use something to turn on the light such as your sleeve, shirt, tissue when you walk in the room then pull out a wet wipe and wipe down any and all light switches.
  • Zone #8: Hotel Remotes
    • Advice: Smarter Travel suggests using the hotel shower cap over the remote or use those wet wipes – do you see a pattern here?
  • Zone #9: Hotel Bedspreads
    • Advice: Remove the top layer of bedding and sleep with only the washed sheets and blankets.
  • Zone #10: Hotel Pools
    • The Save: Rinse off before—and soap up after—a plunge in the pool. (Also: please, please keep your mouth closed)
  • Zone #11: Handrails
    • The Save: If you don’t need to use a handrail, then simply avoid contact. If you do need to steady yourself, make sure to wash your hands or use hand sanitizer as soon as you can.
  • Zone #12: Buffets
    • The Save: Wash your hands. The CDC calls hand washing a do-it-yourself vaccine and says that you should lather and scrub for 20 seconds (the length of two rounds of the “Happy Birthday” song) before rinsing.
  • BONUS: Elevator Buttons
    • Advice: Take the stairs!
  • 3 Tips to Avoid Getting Sick After Flying (Smarter Travel)
    1. Stay Hydrated
      • Nasal mists have been found to be very effective in keeping this system working in your nose. (I like the ones from Ayr.)
    2. Keep Your Hands Clean
      • Keep in mind that the water on planes isn’t typically potable, so you might want to combine hand washing with hand sanitizer, such as this travel-size option from Purell.
      • Given that tray tables are known to carry a high volume of germs, you might want to wipe them down with a sanitizing cloth.
    3. Take Your Vitamins
      • Vitamin C Tablets

More about Elite Road Warrior:

Top Ten Business Travel Hacks Guide

Road Warrior Assessment

Elite Road Warrior Book

Elite Road Warrior Store

LinkedIn – Bryan Paul Buckley
Instagram – EliteRoadWarrior

Written by Bryan Buckley · Categorized: ERW Podcast

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