Reduce Stress

Make Sleep A Top Priority (Part 2)

We are not sleep specialists but we know that having a goal, finding a strategy, and implementing tactics to achieve that goal will make it far more likely that you will complete it.

How to go about getting more sleep? There are many tips but the ones listed below seem to be universal. According to Dr. Scott Leibowitz:

No. 1: Stick to a sleep schedule; consistency is essential

Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body’s sleep-wake cycle and helps promote better sleep at night. There’s a caveat, though. If you don’t fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you’re tired. If you agonize over falling asleep, you might find it even tougher to nod off.

No. 2: Pay attention to what you eat and drink

Don’t go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the bathroom.

Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine — which take hours to wear off — can wreak havoc with quality sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.

No. 3: Create a bedtime ritual

Do the same things each night to tell your body it’s time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.

Be wary of using the TV or other electronic devices as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime interferes with sleep.

No. 4: Create the ideal environment 

True Story: Lisa travelled for business and noticed she slept much better when she was in a hotel rather than at home. She realized her environment at home was a distraction. She redecorated her bedroom to mimic a luxury hotel room – cool colors, no clutter, few mementos, and built-in furniture to hide electronics and papers. In other words: a room that’s ideal for sleeping

Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there’s enough room for two. If you have children or pets, set limits on how often they sleep with you — or insist on separate sleeping quarters.

No. 5: Limit daytime naps

Long daytime naps can interfere with nighttime sleep — especially if you’re struggling with insomnia or poor sleep quality at night. If you choose to nap during the day, limit yourself to about 10 to 30 minutes and make it during the midafternoon.

Napping can go far in improving work performance, in addition to providing a number of other health benefits. To maximize nap times, limit your shuteye time to 30 minutes, and time your nap between 2 p.m. and 3 p.m. to match the low point of the body’s circadian cycle: You’ll have the best chance of falling asleep during the few hours after lunch, and it could increase your performance (and maybe even learning capacity) for the rest of the day.

Corporate Wellness Programs Need To Address Sleep And Stress.

Napping can go far in improving work performance, in addition to providing a number of other health benefits. To maximize nap times, limit your shuteye time to 30 minutes, and time your nap between 2 p.m. and 3 p.m. to match the low point of the body’s circadian cycle: You’ll have the best chance of falling asleep during the few hours after lunch, and it could increase your performance (and maybe even learning capacity) for the rest of the day.

Nearly 90 percent of companies offer wellness incentives for employees, according to a survey from Fidelity Investments. However, only 6 percent of offices had napping rooms for employees in 2011, according to a Society for Human Resource Management survey of 600 companies. Companies like The Huffington Post and Nationwide Planning Associates believe in power naps and offer their employees nap rooms because they believe that it has a payoff – happier, more rejuvenated and productive employees. EnergyPods are like recliners and are located at companies such as Google and Procter & Gamble.

If you work nights, you’ll need to make an exception to the rules about daytime sleeping. In this case, keep your window coverings closed so that sunlight — which adjusts your internal clock — doesn’t interrupt your daytime sleep.

No. 6: Include physical activity in your daily routine

Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day.

No. 7: Manage stress

When you have too much to do — and too much to think about — your sleep is likely to suffer. To help restore peace to your life, consider healthy ways to manage stress. Start with the basics, such as getting organized, setting priorities and delegating tasks. Give yourself permission to take a break when you need one. Share a good laugh with an old friend. Before bed, jot down what’s on your mind and then set it aside for tomorrow.

No. 8: Know when to contact your doctor

Nearly everyone has an occasional sleepless night — but if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve.

Have we convinced you to think about how you can make sleep a priority?

P.S. Be sure and check out these websites.

http://www.huffingtonpost.com/tag/sleep-and-productivity

Man sleeping on the couch

Man sleeping on the couch

http://www.smartplanet.com/blog/bulletin/sleep-deprived-workers-cost-companies-632-billion-each-year

 

Improve Time-Wasting Habits Now

To DO

How do you spend your time? We all have the same number of hours in the day and yet some of us achieve quite a lot while others less so. Author Harvey Mackay suggests that improving our time-wasting habits is the answer. As productivity specialists, we agree with the article he wrote in the Atlanta Business Chronicle August 30-September 5, 2013. It contained seven smart suggestions:

1) Begin With A Plan Every Day so that you can focus on the right tasks; otherwise you will lose sight of what is important. Remember to make a to-do list for the following day so you can be productive as soon as you enter your work space.

2) Prioritize based on what is most important. Complete important items first.

3) Be Realistic and don’t take on too much at one time. There are times when saying no is necessary so you can complete your work on time. Otherwise, you’ll be adding stress when it can be avoided.

4) Keep Your Workspace Neat. Spend 5-10 minutes daily to put away files and get rid of the clutter. It will make a big difference and will prevent you from searching through documents to find the one you need. Statistics show that workers spend 50 minutes a day searching for documents they know they own.

5) Focus. Interruptions and distractions pull you away from what is important. While 20% of the interruptions are good, try and avoid others such as answering the phone and checking email often.

6) Get Enough Sleep. Everyone functions better when they feel rested. It puts you in control, reduces your stress level and helps you tackle problems better. According to the experts, most people need between 7 and 8 hours.

7) Take A Break. While it is tempting to continue persevering on a project until it is done, short diversions are recommended. Stopping and doing something else for a short time will take your mind off of it. When you return to the project, you will feel renewed. That is why activities such as exercise and taking time to eat lunch are a good idea and help refresh you.

Many of us are aware of these steps but putting them in practice is not always easy. Choose one of them that you currently do not do and give it a try for a week or two. Our guess is that you will like the results.

 

 

 

 

Too Many Choices? It’s Hard To Decide!

Have you ever found yourself “stuck”  because there are so many good options from which to

choose? In today’s world, the possibilities are endless. Interestingly, that’s not always a plus and can often interfere

with decision-making. What to do?

Often, the best way to get things done is by process of elimination so that you are left with limited, desirable

choices. Here are two real-life examples we all face at one time or another …

… you decide to join an association to network, be part of the community and potentially meet prospective clients.

Which group should it be? Perhaps it would make sense to become part of the local Chamber of Commerce. Many of

your colleagues attend their meetings and have found it helpful to be part of the Chamber. Or, maybe

consider a business association a good friend is urging you to join. There are several excellent choices and it is hard to

decide which one would be best.

We recommend using the process of elimination to decide which association to choose. Once you have

narrowed it down to one or two associations, the decision will be easier. Plus, that overwhelmed feeling will go away.

Here is another example of too many choices. You have decided to scan all documents as soon as they arrive in the

office but have no idea which product best meet your needs and gets the job done most efficiently. The market is flooded

with scanner manufacturers with each one vying for your attention. To eliminate a number of scanners, we suggest that

beginning by listing your criteria — how you want the scanner to function and what you want to accomplish. Then you

are ready to review the scanners sold and to compare each one with the criteria you established. This process will

narrow the selection process and move it along by reducing the number of scanners in the running. Isn’t that an easy

way to limit the options? We hope you will give it a try.

 

Want to read more about how this concept works? Check out the 6/21/13 article: Choose What To

Leave Out at www.delanceyplace.com.

Tips To Experience A Work-Free Vacation

IimagesCAZU74SE Is it really possible  to leave the tech stuff home and focus on your loved ones?

Here are some ideas.

2-3 Weeks Before:

• Plan ahead  for meetings and appointments that are scheduled during your  vacation.  Select a delegate, cancel or reschedule.  • What decisions need to be made in your absence?  Empower others  with the knowledge to make those decisions. • Examine open projects.  Make sure nothing is due when you  are away.

• Block off your calendar the day you return for re-entry.

1 Week Prior to  Departure:

• Meet with all  direct reports and key business associates to:

a) Review current  issues.

b) Address priorities.

c) Schedule  meetings for the week you return.

The last Work Day  Before Vacation:

• Leave a  detailed extended absence greeting on your voice mail.  Give the name  and number of a person to contact while you are gone.  Tell  callers you will return calls by close of business the second day  after your return.

• Write an  out-of-office email.  Specify that you will not have access to  email and give names of people who can respond in your absence.

• Take a walk  through your office area and let people know what time today you will be  leaving for vacation.

On Vacation:

• Leave your  work home.

• Relax  and enjoy.

Your First Day Back:

• Take a walk  through your office area; get caught up on urgent issues.

• Check voice  mail and email.  Deal with priority situations first.

Save your favorite vacation photo as your  new computer desktop background.

Going On Vacation? Leave Your Work Behind

It’s summer and time to get away from it  all.  We know that vacations help us rest, recharge, and return to  work more relaxed and more productive.  But the  truth is we still  worry about what we will return to and what we  are leaving behind.
Remember that time does fly, whether you’re  having fun or just plain busy.  The only way to “stop” time is to  punctuate it with key experiences and events that give you pause to  remember.
Without vacations, our years may end up being  a blur of busyness and stress.  When we separate our vacations  from work, we are free to enjoy relationships and build  memories.
This year let’s make it a  work-free getaway. Put aside the urge to be efficient. Forget about email, your office, and managing your time to get the most done in the day. Enjoy the time — and the opportunity — to do something else. When you return from vacation, you will feel renewed and ready to tackle the work load.
Please feel free to write to us at any time and let us know how you are spending your vacation this summer.

Do You Unsubscribe?

We all have too much email. It feels endless. But there is an easy way to reduce email volume: Unsubscribe. As email efficiency experts, we highly recommend unsubscribing to as many emails as possible as long as it is a legitimate site. You can always sign up again at a later date.

Then why don’t we make the extra effort and unsubscribe? Why do we leave the emails in our inbox? They waste energy and time because we need to flip through them to get to the email we really want and need.

Some of the reasons we hear for not unsubscribing:

1) I don’t have enough time to scroll to the bottom of the email and click the unsubcribe link.

2) I don’t feel like it.

3) It’s not worth bothering.

4) It’s too complicated. I am redirected to the website where I have to hunt for the unsubscribe page and often can’t find it. (That happens to us and it’s frustrating!)

The next time you receive an email you do not need, take the 1-2 minutes to unsubscribe. Do it immediately. Think of it as eliminating not just that current email but future unwanted emails that will automatically show up in your inbox every day or week or month.

If you feel overwhelmed by the huge number of emails in your inbox, try one of these tips:

1) Create a folder called “Unsubscribe” and drag the emails from which you need to unsubscribe to that folder; Set up a 1/2 hour every week to unsubscribe. What a great feeling to reduce the email in your inbox!

2) Unsubscribe to one email each day.

3) Make it a game. Set aside 10 minutes daily and challenge yourself to see how many emails you can eliminate by unsubscribing. A timer is an excellent tool for this activity.

Are you inundated with email? Call Leslie or Barbara at 404.303.8431 or email: Info@ItsTimeToGetOrganized.com. We can help reduce your email volume and your stress.

 

 

 

 

Zero Emails In Your Inbox. Is It Possible?

Have you ever considered what it would be like to have zero emails in your inbox? Most of us have a comfort level and stick with that number. For some it may be 20 while others are happy if they can keep the number to 60. Then there are those who aspire to less than 500. Each one of us has a number. What’s yours?

David Allen from Getting Things Done suggests that the number should be zero. While Allen blogs that zero emails in your inbox will require a definite change in thinking, he thinks it is worth the effort. It is possible to make this change only when you decide that the number you are currently comfortable with is no longer acceptable.

If you are wondering why Allen suggests that we take our inbox from our comfort number to zero, he gives several good reasons. Even though you may flag them and know what emails are already in your inbox, Allen points out that:

1) it takes time — and energy — to go through them every time. This is valuable energy that takes us away from important tasks.

2) the email is still there because you haven’t taken the time to decide how to handle it.

If  you are stressed out by the the number of emails in your inbox, we can teach you the techniques to make decisions on how to handle each email, how to sort quickly and where to put the ones needing further action. Call us at 404-303-8431 or email info@ItsTimeToGetOrganized.com for a free consultation.

 

 

 

Maintain Your Organizing

If you have recently organized your office, you know the type of work it takes to accomplish this feat. Are congratulations in order? Most definitely yes! And what a wonderful feeling! At long last you can put your hands on a document quickly without wasting time searching. The clutter is gone, old files have gone to storage, current files are in a nearby drawer, binders on the credenza are labeled and the sole project on your desk is the one you are working on currently.

And here’s another plus: You can invite clients and co-workers without feeling embarrassed by the appearance of your space. The message is loud and clear that your office is totally functional and you are in control.

Now can you cross that project off of your list? Well, yes, but not the part about maintaining the organization. Just because your office is in ship shade at the moment and you are able to be highly efficient, does not mean that the organization will stay that way on its own. Some people forget about the effort needed to keep your space clear. If you let it go, your office will be back to square one in no time at all. It will be messy and cluttered and will require all of your energy to navigate — energy you would prefer to put toward your job.

What can you do to ensure that your office stays tidy and neat? Try these tips:

  1. Designate a time — daily or weekly — to put everything back in its place. You may need to spend 15 minutes at the end of the day or an hour every Friday afternoon. Then add it to your calendar and be sure and do it.
  2. Decide your tolerance level, that is, at what point do you stop to sort, file and make decisions on papers that have no home. Maybe it is when the inbox is full.
  3. Ask a co-worker to “shadow” you while you get your office back to its organized state. His/her presence in the room is sufficient reason for you to stay motivated until your work space in back in working order.
  4. Change organizational systems that are not working instead of struggling with them. Sometimes a system needs revamping even though you were sure it would work when you set it up. A perfect example is a tickler system. Your colleague raved about how well it works but not for you. You are clearly disappointed in the way it performs. Instead of giving up and leaving the papers scattered about, try a different filing system. Keep trying different until you get to one you like and know you will use.

These tips will go a long way toward maintaining your hard-earned organization. True, they will require effort but the benefits in productivity are well worth it. You’ll feel less stress because you are free to focus on your tasks.

There is good news, however: It’s a lot easier to maintain systems and processes once they are established. It will take a lot less time to keep on top of papers, files and anything else that lands on your desk from here on in.

 

 

 

Plan Ahead For Your Summer Vacation

Are you planning on taking time off from the office this summer? We’ve all experienced the mad-rush just before leaving town and the stress associated with it. Read on for ideas that will make the start of your vacation much more relaxing.

1) Take 30 minutes three weeks ahead of time to identify the projects that need to be done — or at least addressed — before you leave.

2) Create a list of to-do’s that need to be accomplished for each project. Include specific actions and due dates. Write each to-do on your daily to-do list whether it is paper or electronic. The more detailed you can be, the better. Once a task is written down, it is far more likely that it will get done.

3) Review meetings and appointments that are scheduled during your vacation. Delegate, cancel or reschedule.

4) Inform co-workers and colleagues regarding possible issues that might arise in your absence.

5) Schedule meetings for the week you return but not the first day back in the office.

6) Put an out-of-office notice on your email and phone.

7) Enjoy your vacation and forget about work while you are gone from the office. You will return refreshed with renewed vigor and energy.

Click here for more tips on how to experience a work-free vacation.