Tag Archives: focus

National Time Management Month

National Time Management Month

It’s National Time Management Month, and we have tips and tricks to help you improve your time management skills.

Prioritize and learn to say no. Each day, prioritize what needs to happen in your private and professional life. When you don’t have time for things outside those priorities, politely refuse to add more to those.

Schedule your time and set deadlines. Use a planner or digital calendar to keep track of your obligations. Use it to schedule blocks of time for things you need to get done, like grocery shopping, and stick to it like you would a deadline.

Schedule Your Time


Delegate tasks. Let co-workers help with work, and if you need help picking up the dry-cleaning or getting the kids to practice, ask friends and family for help.

Learn to Delegate Tasks


Make to-do lists. Whether they’re online, on an app, or written down, a to-do list for the day can help make managing your work or personal life easier. And they give you a sense of accomplishment as you finish things.

Using To-Do Lists


Avoid multi-tasking whenever possible. Even people who are great at multi-tasking can get big projects done faster and more efficiently when they’re allowed to focus. Give yourself the time to focus on the big stuff.

Avoid Multi-Tasking


Start early, and avoid procrastination. Starting the day early helps you make a plan for the day. And by starting with your toughest work first, the rest of the day will feel easier in comparison.

Avoid Procrastination


Take breaks and rest. Too much stress can take a toll on your productivity, so go for a walk or stop and get some hot tea whenever you feel tired or stressed. And rest to avoid exhaustion, which hurts your productivity in the long run.

Time to Unwind

Time for Self Care

My Healthy Journey: Putting Self-Care First

It’s a new year, which means it’s time to re-evaluate and set new healthy goals. For me, that always means trying to refocus on self-care.

As those of you following along know, I always have a hard time prioritizing the little things. So far, I have 3 big self-care goals that help with that for 2017.

Get Organized for Self-Care

Planning in Writing

I always have a planner for scheduling our company’s social media because I like to have it in writing. But this year, I took it a step further and bought myself a Passion Planner.

If you haven’t heard of Passion Planner, it combines a lot of things, like keeping a bullet journal, setting goals, imagining your future, and reminders to take care of yourself. Here’s a peek at what that looks like:

Weekly View of Passion Planner

It’s built to help you track time, workload, and to-do tasks for your personal life and goals, and it even makes you find the good in your week.

Finding Time

In an effort to fight off my workaholic tendencies, I’ve been thinking a lot about time and time management. There’s one TED talk in particular that has had me thinking for weeks:

Video via TED

This idea that there is enough time for the things that matter to you, even if you live an extremely busy life, feels so wonderful. Not only do I have no doubt that she’s right, it’s also an idea to live your life by.

For me, I’m adding a third-column to-do list to my Passion Planner, which is the self-care to-do list Laura recommends in that video. Too frequently things like my chipped toenail polish are such a low priority that I never make time for them (and I can only imagine this just gets worse as you have kids).

By putting them on my list, I give myself permission to make those little things a priority, to make time for them, even when they seem selfish or stupid. I can make time for reading a book, checking my personal email, playing with my dogs, anything. This is how I plan to make self-care a priority.

Soon, I will use the pages at the end of each month to evaluate how the first month of this is going, how my goals went, what was good and bad this month, and more.

Evaluating for Self-Care

Meal Planning and Tracking

I’ve been trying to make healthy meal plans and grocery shop in advance each week, which again, requires I make time for it.

This great video series of bento box lunches from Mind Over Munch, one per day in January,  has really been helping me to get inspired with each day’s meals. (She also has a digital cookbook of these if you need more than 30 days of inspiration!)

How I Meal Plan

To meal plan, I’ve been using a lot of tools to make it happen, which makes it a lot more fun for someone like me who loves checking things off.

First, I have a lovely Wonder Woman list that I write down meals for the week on, organized by breakfast, lunch, and dinner. I try to choose at least one recipe for a nice big breakfast on the weekends, at least one recipe for a few lunches (something I can make multiple times or a big batch of something, like soup), and then 5 or 6 dinner ideas that I’ll make over a week and a half or so (taking leftover days off from cooking). And finally, at least 1 dessert because I have a huge sweet tooth. I label where each recipe is coming from and use it as a weekly menu, marking off things I make as I go along.

Meal Planning Tools

From there, I make a grocery list on the lovely Wunderlist, which is my favorite because it syncs across devices, but there are lots of other grocery shopping apps you can try.

And I use that whiteboard beside my Wonder Woman list to keep track of all the meal prep I need to do, like boiling eggs, making homemade salad dressing or sauces ahead of time, or prepping veggies and snacks for the week.

Then, I keep a calendar whiteboard on my freezer with dinners scheduled out. It helps me plan which days I’m eating leftovers, which ones I need something easy, or when I’m going out.

Monthly Meal Calendar

I also keep a more thorough list in my planner of what I eat for each major meal.

Meal Tracking by Month

I’ve also just been trying to find little things that make my life easier in the kitchen, like my new knife block, which swivels to hold a cookbook or tablet while I’m cooking:

Kitchen Recipe Holder

Tech and Digital Organization

Finally, on the organization front, I’m trying to clean up from a digital standpoint. This means a lot of things. I got a wireless speaker for Christmas. Syncing it to my cell phone lets me play music wherever I am in the house without needing a stereo or getting my computer close to water, like while I’m cooking or showering.

I’ve also been trying to clean up my digital presence, like organizing my iTunes, consolidating multiple Netflix and Hulu profiles I’ve had on different accounts, organizing all my bills online, backing up files like my writing on Google Docs, keeping track of my different passwords and profiles, and more.

I’ve also been taking the time to use digital solutions to solve some of life’s inconveniences, from the Tile on my keys to organizing all of my loyalty cards and memberships with Key Ring and  tossing all of those business cards without guilt by backing them up in CamCard.

It’s amazing how satisfying throwing away all that clutter can be.

(Looking for more ways to clean out your wallet?  This Real Simple article can help! It even has handy suggestions for using the leftovers off all your gift cards!)

Reading Challenge as Self-Care

There are all kinds of reading challenges all over the internet, practically one for every interest you could have. Popsugar’s yearly challenge is always a good general challenge, but looking at it, I just kept thinking about all the books I already know I want to read.

So instead, I’m making my own reading challenge. I used a Christmas Amazon gift card to buy a big stack of books that have been on my list for a while and combined them with a handful I’m in the middle of or have been hoarding,

Reading List Start
(Why yes, that is a dog toy “hidden” on top of my books…)

On my self-care list, I’m forcing myself to dedicate at least 15 minutes a day to reading a book. Not the news, not my phone, a physical book.

And once I’ve forced myself to sit still and focus for those 15 minutes, I inevitably find time for at least 15 more.

Healthy Eating Self-Care

In keeping with all that self-care and meal planning, I have to follow through with making those healthy meals too.

For Christmas, I also got 3 cookbooks, which are keeping me going. Both of Skinnytaste’s cookbooks and The Dude Diet cookbook.

My New Cookbooks


Skinnytaste’s cookbooks have a variety of recipes to make up for my comfort food favorites, from chicken enchiladas, chicken parm, and baked potato soup to staples like homemade marinara, which I’m trying to avoid buying at the store.

Chicken enchiladas with homemade enchilada sauce and lime cilantro rice.

Teriyaki pork chops, with homemade teriyaki sauce, and spicy pineapple salsa.

Oven-fried chicken, which tastes a lot like Shake ‘n Bake, with cheesy cauliflower mash.

Baked potato soup, which is filled with hidden cauliflower.

The Dude Diet

And, you may not know it from looking at me,  but nachos, bar nachos especially, and chili cheese fries are my top 2 favorite foods. (Closely followed by all things sweet, mostly candy, but that’s beside the point.) So The Dude Diet is perfect for me.

It has all kinds of healthier takes on hearty classics, even going so far as to have Taco Bell copycat tacos. (Be still my beating heart!)

So far, from simple Pad Thai, where the weirdest ingredient I needed was Sriracha, to truly bar-worthy BBQ chicken nachos, this cookbook has yet to disappoint.

Chicken Pad Thai
I substituted chicken for shrimp in The Dude Diet shrimp Pad Thai recipe.

BBQ Chicken Nachos
Drool-worthy spicy, baked BBQ chicken nachos.

Using these cookbooks, I’ve been slowly tasting my way through their wonderfulness, and it’s making a difference! Not only can I see it, but I can feel it. And the best part is I’m not sacrificing anything. These recipes are delicious and doable.

Build your own group of recipes that you trust and love, or start exploring healthy cookbooks yourself. Enjoying what you’re eating is the only way you’ll be able to make a healthy lifestyle feel achievable.

Do It Yourself

Not sure how to get started setting your own goals? Our wellness tool, Rally, can help you set food, exercise, organization, and even reading goals.

Follow us on Pinterest for more healthy recipes, or find us on Instagram to see my progress and what I’m cooking up.

And join me in setting your own healthy goals for 2017. Let’s make this our healthiest year yet!























Healthy Eating Together for National Nutrition Month

National Nutrition Month 2016

This month is National Nutrition Month, and this year encourages you to savor the flavor of eating right.

Social food experiences, like family dinners holiday gatherings, and meals with friends, can help you cook healthier meals together.

Eating Socially


Savor your food. When you notice the flavors and textures of the food, you’ll enjoy it more and feel full faster.


Enjoying food traditions can help you get cooking. Learn to make your family’s traditional dishes and find healthy substitutes, like low-sodium soy sauce.

Traditional Comfort Food


Think about where you eat. If you eat at your desk or TV a lot, try somewhere you can focus on your food instead of multitasking.


Consider talking to a nutritionist. They can help you make informed food choices based on your personal needs.

Personal Food Choices


Cut back on salt with fresh products, by cooking at home, and by flavoring food with herbs and citrus.


Avoid soda and sugary snacks. Small portions of sweet treats or fruits can satisfy your sweet tooth.

Avoiding Excess Sugar


Vision Testing for Children’s Eye Health and Safety Month

Children’s Eye Health and Safety Month

It’s Children’s Eye Health and Safety Month, and National Eye Exam Month, so make sure their eyes are ready for back-to-school too.

Their eyes should be checked during regular exams and vision testing should happen around age 3.


Do your kid’s eyes naturally cross? They may have strabismus.



Does one of your kid’s eyes seem to wander? They may have amblyopia, or a lazy eye.



Does your kid’s eyelids droop? They may have ptosis.



Does your kid have trouble seeing or identifying certain colors? They may be colorblind.

Legs in mismatched socks on gray carpet


Does your kid seem disinterested in reading or seeing distant objects? They may be far or nearsighted.

African American mother and daughter in nature.


Does your kid squint or turn their head trying to focus on the TV? They may have astigmatism. Take them to the eye doctor for a checkup.


Protect your kids eyes in these situations by taking them to the eye doctor for a checkup at the first sign of problems. The earlier it’s caught, the better the chance of improving a vision problem.


Coping with Eating Disorders

Eating Disorders Awareness Week

This week was Eating Disorders Awareness Week, so we gave you facts about the mental illness each day and advice on how to build a healthy relationship with food.

Eating disorders are mental illnesses that cause unhealthy relationships with food, and approximately 24 million people in the U.S. struggle with one. Find help.

Eating Disorders


50% of people with eating disorders also suffer from depression, and only 10% of people with them get treatment. Find help.

Depression and Eating Disorders


91% of women said they controlled their weight through dieting, and 22% said they dieted “often” or “always.” Find help.

Unhealthy Dieting


Men make up 10-15% of those with anorexia and bulimia, but are the least likely to get help. Find help.

Men and Eating Disorders


69% of girls ages 10-18 say that models and celebrities in magazines inspired their ideal body shape, and more than 50% of teen girls will smoke, skip meals, fast, or vomit to control their weight. Find help.

Setting Unhealthy Expectations


An estimated 25% of college-age girls binge and purge to manage their weight, and 58% say they felt social pressure to maintain a certain size. Find help.

Food Binging


Eating disorders have the highest mortality rate of any mental illness. For women ages 15-24, the mortality rate of anorexia is 12 times higher than any other cause of death. Find help.

Death by Eating Disorder


First up to building a healthy relationship with food was some advice from Lori Lieberman, a dietitian who works with people suffering from eating disorders. She recommends planning in advance. Even if you don’t prepare food ahead, having a mental plan of what you’re going to eat it can make mealtime easier.

Making a Plan


Lieberman also recommends mixing in foods you enjoy but think of as forbidden to avoid overeating and make eating enjoyable. See more of her advice for those rebuilding their relationships with food after eating disorders.

Indulge in "Bad" Foods


Focus on healthy fats, like avocado, salmon, and olive oil, which fill you up and are good for you.

Healthy Fats


Make sure you and your family eat breakfast! It’s good for you, and improves focus during the morning at school and work. See more tips for helping your kids build a healthy relationship with food.

Healthy Breakfast


Drink plenty of water instead of soda, even diet. You could eat a filling snack instead for the number of calories in a can of pop!

Drink More Water


Take time to chew your food. Studies show that eating slowly actually makes you feel full sooner. Get more tips.

Chew Your Food!


Remember that no food is actually bad. Building a healthy relationship with food, one that lets you have anything in moderation, lets you make healthy choices in any situation. Learn more.

Good Foods Vs. Bad Foods


Wintertime Worries and Falling

Falling and SAD in the Winter

The air is getting crisper and unfortunately, the sun shines less and less. Before we know it, snowflakes and ice will begin to fall. These wintery mixes can compromise both our balance and mental health. Both falling and SAD (Seasonal Affective Disorder) can come with the winter weather.


Each year, more than 300,000 injuries result from falls. Give yourself plenty of time and don’t rush around. Be especially careful getting into and out of your car by holding onto the door or framework for support.

If you must carry things, try to distribute the weight evenly and carry them below waist level, to help keep your center of gravity low. Go down icy stairs sideways.

Take short, flat-footed steps with your feet slightly farther apart than normal with your hands out of your pockets. Keep your eyes on the ground in front of you.

Wear boots or shoes with good traction. Rubber soles are better than plastic or leather. If you wear heels, wear wedges of no more than 2 inches. Once you’re inside, wipe and dry your shoes off to prevent creating slippery conditions inside too.

If you do lose your footing, try to fall so your thighs, hips, then shoulders hit the ground in that order, to keep your arms from taking all your body weight and possibly breaking. Tuck and bend your back and head toward your chest to keep from smacking your head.


A person suffering from SAD usually experiences depression and unexplained fatigue throughout the winter, while his or her symptoms disappear with the return of spring.

The reasons for developing SAD are still largely unknown, although experts believe it’s somehow triggered by decreased exposure to sunlight.

The symptoms are very similar to depression, but someone with SAD will experience these changes in mood and behavior in a regular, seasonal pattern.

A person with SAD or depression may have a few or all of the symptoms, like loss of energy, changes in mood, trouble concentrating, appetite changes, and weight gain.

Once you’re diagnosed, your doctor may prescribe antidepressants for just the months you need them. Another option is light therapy. Light therapy uses a special light panel or box that mimics the light from the sun.

ADHD - Like Changing Channels

Can Adults Have ADHD?

Remember that boy in second grade? The one who couldn’t sit still? Who the teacher was always disciplining for not listening and distracting others? Chances are, he had Attention Deficit Hyperactivity Disorder (ADHD).

If so, chances are also good that ADHD is still a part of his everyday life.

Most people don’t outgrow ADHD. The good news? Once the disorder’s been recognized and treated, adults can learn to adapt. When managed with the appropriate combo of meds, therapy, education, and support, adults lead productive and successful lives.

Doctors once thought that ADHD only affected children, and boys, twice as much as girls. Now, we know that its symptoms continue into adulthood for about 60% of those kids. That’s about 4% of the U.S. adult population, or 8 million adults. Because ADHD is likely a genetic, inherited disorder, adults are often diagnosed when their son or daughter is.

You may have been un-diagnosed as a kid if:

  • School report cards showed comments about behavior problems, poor focus, lack of effort, or underachievement.
  • Teachers brought up behavioral issues with your parents.
  • You had problems with peers, bed wetting, school failure, or suspensions.

ADHD affects the prefrontal cortex of the brain, the part of the brain which lets us control thoughts and actions. Its symptoms include being:

    • Easily distracted
    • Forgetful
    • Disorganized
    • Restless
    • Reckless
    • Careless

And these symptoms can cause further struggles, like:

  • Lateness
  • Anxiety
  • Mood swings
  • Anger problems
  • Depression
  • Low self-esteem
  • Impulsiveness
  • Substance abuse or addiction
  • Procrastination
  • Frustration
  • Boredom
  • Trouble concentrating with reading and listening

Adults with untreated ADHD have trouble following directions, planning ahead, and finishing work on deadline. When not managed, this can lead to job loss and unhealthy relationships.

Talk to your doctor today if you think you or your child have ADHD.