1291: 3 Useful Tips to Help You Stop Feeling Overwhelmed With Work by The NeuroGym Team of My NeuroGym

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[00:00:56] Three useful tips to help you stop feeling overwhelmed with work.

[00:00:59] By the NeuroGym team of MyNeuroGym.com.

[00:01:02] And I'm Dan, and we're going to jump right into our post for today,

[00:01:06] as we hear from the NeuroGym team and optimize your life.

[00:01:13] Three useful tips to help you stop feeling overwhelmed with work.

[00:01:17] By the NeuroGym team of MyNeuroGym.com.

[00:01:22] Are you so overwhelmed by everything you have to do,

[00:01:24] that you find yourself procrastinating at work?

[00:01:27] Have you ever wished there was more time in the day to accomplish your goals,

[00:01:30] at work and in your personal life?

[00:01:32] Is your work-life balance unbalanced, too heavily weighted in work?

[00:01:37] Join the club.

[00:01:38] In our busy success-driven culture, most people feel overwhelmed.

[00:01:42] Emotional overwhelm is a state of being your mind creates

[00:01:45] when you believe there's too much to do

[00:01:47] and not enough time to get it all done.

[00:01:49] According to Dr. Marla W. Diabler, Doctor of Psychology,

[00:01:54] When we think a stressor is too great for us to manage,

[00:01:57] we feel overwhelmed.

[00:02:00] However, feeling overwhelmed is only an emotional state.

[00:02:03] It can be overturned by retraining your brain.

[00:02:06] And the latest research in neuroscience recommends fractionalizing

[00:02:10] your tasks in order to maintain focus and free yourself

[00:02:13] from the symptoms of emotional overwhelm.

[00:02:16] For example, worry, anxiety, procrastination, and panic.

[00:02:20] This technique can boost your productivity during the work day,

[00:02:23] so you won't have to work late into the evening.

[00:02:26] If you didn't have to rush through dinner in order to finish up

[00:02:28] some last-minute work before bedtime,

[00:02:30] imagine all the wonderful things you could do.

[00:02:33] You could go for a nice walk, spend time with your family,

[00:02:36] call a friend, read a good book, and whatever else you want to do.

[00:02:40] Here are three useful tips

[00:02:42] gathered from New York Times bestselling author

[00:02:44] and health expert, J.J. Virgin.

[00:02:47] 1. Focus on what's truly essential

[00:02:51] When it comes to making decisions and prioritizing your work-related tasks,

[00:02:55] think in terms of what's crucial and urgent

[00:02:57] and what isn't as important or pressing.

[00:03:00] Deadlines are both urgent and important, right?

[00:03:03] So if you're racing against the clock to finish a proposal for a client,

[00:03:06] then that's your top priority.

[00:03:08] On the opposite end of the spectrum,

[00:03:10] shopping online for window blinds to hang in your office

[00:03:13] or reading your friend's feed on Facebook

[00:03:15] may both be pleasant activities,

[00:03:17] but when it comes to getting down to business,

[00:03:19] they are neither important nor urgent,

[00:03:21] but rather common forms of procrastination.

[00:03:24] The key to avoiding becoming overwhelmed while you're working

[00:03:27] is to think about what's most essential.

[00:03:29] If there are little tasks you can easily cross off your to-do list,

[00:03:32] then by all means, automate, delegate,

[00:03:35] or delete the things you're doing

[00:03:37] that aren't getting you any closer

[00:03:39] to accomplishing your goals for the week.

[00:03:41] Break your work-related tasks into smaller pieces.

[00:03:44] To sustain work-life balance,

[00:03:46] take a big goal you want to accomplish

[00:03:48] and create smaller, smart goals for it.

[00:03:51] Basically, this will keep you from getting overwhelmed

[00:03:53] by what you need to accomplish.

[00:03:55] By setting sub-goals,

[00:03:57] you're better able to maintain clarity

[00:03:59] and focus on what needs to get done.

[00:04:01] Align your stretch goal with smart sub-goals.

[00:04:04] A smart sub-goal is an action step that needs to happen

[00:04:07] in order to achieve your stretch goal

[00:04:09] and in order to accomplish this smart sub-goal

[00:04:11] in a timely manner,

[00:04:13] try breaking it down into chunks or smaller tasks.

[00:04:16] When you break things down into baby steps,

[00:04:18] taking action isn't so overwhelming.

[00:04:20] This is an example of how to fractionalize goals

[00:04:23] into actionable, smaller steps.

[00:04:25] Stretch goal.

[00:04:27] Rebrand business.

[00:04:29] Smart sub-goal number one.

[00:04:31] Write a new vision statement.

[00:04:33] Specific.

[00:04:35] Write a vision statement of approximately 14 words

[00:04:37] by February 14th.

[00:04:39] Measurable.

[00:04:41] Yes, 14 words by February 14th.

[00:04:43] Achievable.

[00:04:45] Yes, if action steps are taken.

[00:04:47] Realistic.

[00:04:49] Yes, you can do this.

[00:04:51] Time bound.

[00:04:53] Yes, a vision statement describing the direction

[00:04:55] of the business and its aims in the medium to long term

[00:04:57] will be created by February 27th.

[00:04:59] To beat procrastination,

[00:05:01] make a list of action steps required

[00:05:03] to accomplish your smart sub-goal.

[00:05:05] These are the things you need to do in order to move forward.

[00:05:07] You'll want to give yourself a deadline

[00:05:09] and the approximate amount of time to spend

[00:05:11] on each step as well.

[00:05:13] Here's an example.

[00:05:15] One, review past performance.

[00:05:17] One hour.

[00:05:19] Which area of the business worked well?

[00:05:21] What could have been better?

[00:05:23] And what opportunities lie ahead?

[00:05:25] Do February 24th.

[00:05:27] Two, research what's happening in your industry now.

[00:05:29] Two hours.

[00:05:31] Figure out everything you can about your business

[00:05:33] and the industry that you are entering or re-entering.

[00:05:35] Read everything you can

[00:05:37] and talk to your audience.

[00:05:39] Do February 24th.

[00:05:41] Three, brainstorm ideas for the vision statement.

[00:05:43] Two hours.

[00:05:45] Do February 25th.

[00:05:47] Four, write the statement.

[00:05:49] One hour.

[00:05:51] Do February 26th.

[00:05:53] And five, revise and edit.

[00:05:55] One hour.

[00:05:57] Do February 26th.

[00:05:59] Once you've completed your first smart sub-goal,

[00:06:01] move on to the next one.

[00:06:03] That is, identify objectives,

[00:06:05] create a company profile, develop marketing strategy.

[00:06:07] The technique previously mentioned

[00:06:09] will allow you more time to take care of yourself

[00:06:11] and do other things like spend time with your family and friends.

[00:06:13] Planning ahead

[00:06:15] and creating a stretch goal

[00:06:17] plus smart sub-goals

[00:06:19] plus action steps leads to a healthy

[00:06:21] and happy work-life balance.

[00:06:23] And three, practice self-care every day.

[00:06:25] Self-care is not a selfish practice.

[00:06:27] It's actually a practice

[00:06:29] because when you feel calm, nourished and relaxed,

[00:06:31] you not only feel better,

[00:06:33] you're more inclined to be kind and help others.

[00:06:35] The most overlooked of the work-life balance

[00:06:37] supporting practices

[00:06:39] is taking care of mind, body and spirit.

[00:06:41] Self-care acknowledges

[00:06:43] the importance of rest and relaxation.

[00:06:45] Me time or downtime

[00:06:47] is a vital component of our life experience.

[00:06:49] And without self-care,

[00:06:51] we can easily get sick and tired.

[00:06:53] Regularly scheduled time for personal care

[00:06:55] will allow you to take care of yourself

[00:06:57] and regularly scheduled time for personal care

[00:06:59] will also keep you from procrastinating

[00:07:01] during your work day,

[00:07:03] like taking an extended lunch break to get a mani-pedi.

[00:07:05] So instead of waiting for your next

[00:07:07] hangnail, headache and oris or throat,

[00:07:09] take some time out to nurture yourself

[00:07:11] each day.

[00:07:13] Pencil your self-care time on your calendar.

[00:07:15] Do you want to spend a little downtime

[00:07:17] practicing yoga in the morning before work?

[00:07:19] Or do you prefer going for a me time stroll

[00:07:21] in the evenings after dinner?

[00:07:23] Enjoy some stress-free living.

[00:07:25] Here are some great ways to rest, relax and restore.

[00:07:28] Give your body 10 minutes

[00:07:30] of undivided attention in mindful meditation,

[00:07:32] either lying down or sitting.

[00:07:34] Use the body scan technique

[00:07:36] to check in with your body.

[00:07:38] Notice how you feel.

[00:07:39] Breathe deeply.

[00:07:41] Allow for at least 4 healing breaths

[00:07:43] to enter in through your nose

[00:07:45] and out through your mouth.

[00:07:47] As you breathe out, sigh

[00:07:49] to release any stuck or unwanted energy.

[00:07:51] Play your favorite dance music

[00:07:53] Let loose and have fun.

[00:07:55] Take a power nap in the sunshine.

[00:07:57] Stretch your body and or go for a walk

[00:07:59] in nature.

[00:08:01] Or take a warm bath with epsom salt

[00:08:03] and a few drops of a relaxing essential oil.

[00:08:05] Plan ahead, treat yourself well

[00:08:07] and enjoy your journey to success.

[00:08:09] What's next?

[00:08:11] Stop standing on the edge

[00:08:13] of your potential and instead

[00:08:15] retrain your brain for success.

[00:08:17] When you do, you'll start

[00:08:19] fulfilling more of what you are capable

[00:08:21] of achieving.

[00:08:26] You just listened to the post titled

[00:08:28] Three Useful Tips to Help You Stop

[00:08:30] Feeling Overwhelmed With Work

[00:08:32] by the NeuroGym team of MyNeuroGym.com

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