Adopting Mindfulness When Planning your Projects

1. Introduction: Hello everyone and welcome to this cast. In this Casper going to go over how to adopt a mindfulness practice When Planning Your Projects. Mindfulness is an important thing for you to think about as you think about implementing your projects because it ensures that you can go from thinking about your project in ensuring it comes to life, and looking at all the aspects that you'd continues to Your Wellness in attaining that project. So by thinking about your project from a mindfulness approach, you're able to address any points of difficulty that could come across. So say for instance, if you have a challenge procrastination, by adopting a mindfulness approach, you'll be able to create intricate plans to look into these areas and ensure that you can succeed. I believe that adopting this model is very important in this project builds up on the previous class, which is a planning using an excel sheet and bullet journaling approach. But now today we're going to be leaning on incorporating Your Wellness into ensuring your plans come to life. And I successful. Welcome to this class and I'm so excited for you to join 2. Your Class Project: For this class project, I want you to create a plan for a goal or a project that you want to implement. One of the things I want you to think about as you incorporate in the mindfulness aspect of this project. End of this class is incorporate things like tasks that you may do that ensure that you are being mindful of yourself. So some of the examples that are given is making sure that you have a work for 10-15 min every day would be a way of practicing mindfulness and everything is not using your phone for ten to 15 min a day would be a form of Mindfulness. You could also choose to add meditative practices, reading a book, and point of healing or listening to music as a way of incorporating mindfulness to your project. As you think about this, I need to you to also list down the goals for your project or the goals for whatever you're working on. Say for instance, you're working on your daily plan. I wanted to understand what goals you have in for the day and then now go into a point of creating how you meet this goes. So what are the measures of success of assessing what you'll do to meet the goals and then what are the timelines? So what's your daily schedule or what is your weekly schedule to ensure the project or the goods are met? Then at the end of the day, how are you being more mindful? Say for instance, if something comes along, are you providing yourself with additional time to adjust your goals or at least goods strict in meeting them. Remember, as I mentioned before, it's important for you to be flexible in meeting your goals because it ensures that you always sure that you can walk on whatever project is at the moment. And if I change comes in, you can always respond to it. Once you've done that, I want you to assess the project at the end of when you've worked on it. So you could start this off as a daily goal or a daily plan, sorry. Because the WAF you do in a day is more likely for you. It's easier for you to assess what measures of success you've had and how you've incorporated mindfulness and what you can do in the future. So once you've succeeded with that, you can extend it to into a week and then later into a longer period. Or based on the project you're working on, make sure you attach your sketch of the project below. You can either write this down or have taken a picture of what you've written down, or use Excel sheets or any other platform that you'd be able to take a screenshot of, share it with maybe low, and that'll be sure to give you feedback on the same 3. Why Adopt Mindfulness: Why Adopt a mindfulness approach When Planning Your Projects. So it is very important for you to think about your projects from a mindfulness approach. Because at the end of it, the project is very individual centered in as much as it's project-based, it's more focused on what you are doing and what you bring into the table. Ensuring that you think about mindfulness approach or adopt mindfulness techniques and shows that you are prepared in dealing with a project and enables you to be less stressed and you're thinking about what you can do while implementing the project. In addition, it enables you to plan your time better. Let's say for instance, you're thinking about writing an article with 500 words, but you don't know what topic to think about when you think about planning the topic that you write about and what references you use, you're more inclined to succeed in finishing your paper as compared to when you go into the project without thinking about it beforehand. In addition, mindfulness enables you to gain success or get to a point where you can effectively succeed. Because you're always prepared or you're always trusting your capability because centered on what your basic belief systems are. So if you know that you struggled with managing time and you create a plan that resonates in managing your time more effectively, you're more likely to succeed in meeting your clothes. And that's the importance of adopting a mindfulness approach to planning 4. Types of planning : Types of planning. So now we'll look into different forms of planning that you can use when adopting a mindfulness practice. When you're thinking about projects, you can plan your week, you can plan your day or you can plan based on the project that you're trying to implement in the society. It's very important for you to understand what type of project or what type of planning you require. So that you can think about all the aspects that you need to incorporate to successfully implemented. We seen the market. Thinking about all this aspects is important because it enables you to keep track of your project and keep track of how you're implementing it. And aside from that, it also enables you to keep track of how you fill in while you're implementing it. So one of the challenges that you may experience if you don't Adopt a mindfulness practice in your planning state, is you may find it easy to fall off the wagon. Say for instance, you're planning to go back into the gym and commit to that or try do that for four days a week. However, you haven't created structures to enable you to actively work on the project. In addition, if you aren't thinking about it from a mindfulness approach, you want consider whether it's something that you actually need. So do you really need four days in the GI mode? You just need to, what's the bare minimum and what's the maximum that you need to put out to get to the goals that you want to attain. Thinking about all these things when you're looking into your daily planning or weekly planning or project planning aspect is important to ensure that you get to the goals that you've set out to achieve. And by that, by doing so, you're more likely to succeed in implementing a projects while also ensuring that the projects don't drain you as you walk on 5. Creating a plan: Creating a plan, whether it's a daily plan, a weekly plan, or a monthly plan, It's important for you to think about this aspects when you're creating the plan for your project. So the first thing is you need to understand what goals you have in a daily planning may think about the goals of the day, which is for it stands to complete an essay that you went into alcohol and, or do whatever tasks that you wanted to walk on. So you can adopted from a to-do lists type of scenario where you set out different objectives, objectives that you went to attain. And think about why you want to attain them and then prioritize based on what you want to attain fast. In addition, you should create a schedule. So creating a schedule is a good way to create mental guide of what you will do. So in many cases, one meeting that you need to create a physical scheduled or think about writing the whole plan down. But having a mental idea of what you're going to walk on fast is just as important as writing it down. Truth, eyes tend to succeed when I have a mental idea of what I want to walk on rather than see it on days where actively write it down because at the end of the day is, say for instance, you have three main tasks that you want to obtain. Once you understand what those tasks are and you start walking on each one of them. You've met your goals for the day regardless of whether you wrote them down or didn't write them down. However, if you have had experience of having more success when you write things down, it may be better for you to write them down and get a better idea of when you're going to work on different tasks. It may also help you get a bit less mind lewd. You may drop all the ideas that you have down on paper so that you don't keep thinking about them throughout the course of the day and as you're working on different projects. In addition, it's important for you to keep things realistic and be flexible in working on the project or the plan that you're implementing. So sometimes when we overestimate what you want to work on, we tend to fail. But when we are realistic and flexible in what we're working on, we're more likely to succeed and be kind to ourselves. And that's where mindfulness comes in. So in as much as you may have four tests that you need to attain at the end of the day. But if something comes along, needs you to drop off one of the tasks, It's important for you to understand that. It is okay for you to work on the different tasks. Changing up your mind from having a strict mindset to being more flexible and shows that you are more likely to succeed as you implement your projects because you're not so strict on the measures of success. But you're more inclined on working with what you can do and how you will be able to do it. Think about how you can be flexible in implementing your project. As we work on creating your project and creating your plan for your projects. 6. Creating with Mindfulness : Creating a Mindfulness plan. Creating a Mindfulness plan. In this part, we're going to be going over how to create a plan that adopt mindfulness in your life. So it's important to think about what aspects that you want to implement, say in your week, in your month, or in your projects as you go into this example. And in this example we're going to be doing this physically. But let's just first review what are the key components that you need to consider before you start working on? The first thing you should consider is what self-care activities are you incorporating in your plan? So one other thing that I realized is the most important for you to do is incorporate sleep and rest as you implement or create a plan to succeed. While it is important for you to put in a lot of work while you're working on the project, it is equally important for you to achieve or maintain a restful practice to ensure that on the days that you're working, you have enough energies and on the time that you're resting, you have enough rest. So thinking about this can be in terms of, are you incorporating a time to visit the park? Are you incorporating time of social media? Are you incorporating time to read a book within your day schedule or your weekly plan. This aspects are very important in ensuring your brain can turn off from any triggers that come in as you work on the project. Say for instance, you creating your daily plan. Incorporating rest could be taking a 30 minute break after 4 h of work or after 2 h of work. Or it could be taking five-minutes break using a Pomodoro Technique. In the Pomodoro Technique, you up for 25-minute bursts and go for five-minutes break. I like to do it sometimes in a 40 min past and go for a ten minute break. Because of a 40 min, you able to do much more work and move much more in your project as compared to the amount of work that you do within 25 min. In addition, during the five-minute, you could think about resting in terms of, say, for instance, reading a book or just reacting without necessarily having any requirement for the rest. You could choose to take a nap, or you could choose to even just sit and look at the sky or look at your ceiling for some period of time to help you declutter your brain or think about something else before you go back into your work time. Research on the subject has also shown that people who work in such periods of time and more able to keep moving forward in their project because there's an equal balance of work and rest. Therefore, it's more likely for you to walk for longer because you always understanding that rest is coming at the end of it. You more committed to completing that project within the period period of time that you set out. Rather than thinking about working for a longer period of time, say for instance, 5 h without taking an interest in implementing the mindfulness aspect, as I've mentioned before, it's important for you to create realistic plans. So say for instance, you go to work on an eight-hour shift, it's important for you to only do work that can be done within that period of time rather than pressurize yourself to achieve much more than you can do. Because that creates a cycle of regrets or a cycle of judgment when you're not able to meet those goals. And addressing such issues is more draining for your mental energy. Therefore, it's much better for you to create a plan that's more realistic and more attainable so that you receive joy or are able to have a lot of J When you finished their project and you able to move on to something else in the future? 7. Wellness Project Practical A: Hello. So now we're going to go over how to plan three sample project. I'm going to be going over Planning, increasing your overall wellness Project, creating a project in the Add Field. And finally, I'm going to just be showing you how to incorporate wellness tactics within all these three plans. The fast project, the title of the project will be overall wellness. So it's important for you to just think about a sketch. I love to do this on random paper. So I'm just using loose leaf paper while walking on this. The main reason is that this provides me with an opportunity to make all mistakes while on the paper. In also just use it to create a future sample or a future guide for what I should do in the future. So when I'm thinking about improving my overall wellness, why are things that I'm thinking about ESG membership? And everything I'm thinking about is walking. Visiting a force could also be nice. And then another thing I'm also thinking about is Meditation. Are listening and listening to music or podcasts. So it's important for me to understand all the bits that are important for me to incorporate as I stacked on, on the project because I want to incorporate some of this tactics. We seen my daily practice or my weekly practice. And I need to understand what I am doing and what I will assess as I go on on the future. So one of the ways that I can obtain this overall wellness Week, ranging with seven days, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, and Sunday. I want to have at least my bare minimum would be to Jim. Attendance. These in my on the highest side could be four. So a good point would be between this. So I can do three or two if I my nature due to it's still okay. If I managed to do for it's great. But if I do three, It's also okay. So one random plan which I normally tend to do is say, for instance, on Sunday my gym is closed. So I'll just group this and be like on Monday, I'm going for the gym. On Tuesday. I also feel a lot of energy for the gym. And then later on in the week, like on Friday, I'd like to go look for the gym because I've rested. How you space this out is generally based on your own schedule or what you prefer to do. Another thing that I wanted to obtain is walking. So my work steps should be between for general health habits should be between 5,000 steps to 10,000 steps. I'm providing this strange gives you a bare minimum and watch to attain as their ideal setting. So the idea would be 10,000 steps a day, but in some days that is not attainable. So incorporating minimum of 5,000 steps daily would be a good tactic. It's also important for you to understand that generally people do around 2000s steps or two to 2,500 steps while doing normal activities in their house. So the rest of the steps could be tracked using my phone and my pedometer. So I would want to ensure now on the alternative days I'm going for the longer walk on Wednesday. I could choose to go for a walk in on Sunday. I could also choose to go for walks, say when I'm meeting my friends, like choose to walk a distance to get to the restaurant, walk around them all. And this provides me an opportunity to meet the ten K steps on these two days. Because there two days, I'm assuming on all the other days, I'll be able to meet the 5,000 step requirement because I leave the house and go say, for instance, to buy some groceries or anything, I need to do. So to attain the forest aspects, which I don't need to attain every week. So could be a monthly thing or by two times a month. And I could do this to be I prefer to do it on the weekends. So for this walk on Sunday, I could choose to have a walk in the forest once a month rather than walking or when I'm free. So walking around and say I'm all for instance, that's what I mean. Alternatively, if you have time during the week, you could also choose to put it in here. So I've space for you to just get your walk and new steps in the forest, you will be able to get a space to just decompress and think about all your goals in a different light on Meditation. I like to put it at 5 min, one to 30 min. So I'd say 5 min as you're starting out because it's important for you to be very realistic and flexible. And that's why I always say start off with sampling, which is on the lower end side of things. Because when you put it at five-minutes, it's very easy for you to attain. Say for instance, over the past month, I've successfully manage to use Duolingo to land Korean because it takes three to 5 min and I get notifications on my phone to land the language every day. Therefore, it's more likely for me to commit in the same way doing five-minutes dictations, Bailey, it's something that would be possible on each day and don't necessarily have to sit down and do the Meditation. I can wake up and be Embed. And just think about what I want to do if my day or just have a five-minute space without using my phone as I wake up to just slowly create into the grasp or getting to the idea of what I want to work on on the day. And then listening to podcasts and music. This is something I tend to do daily, so I don't even think about planning it mainly because I listened to music as I walk. I tend to obtain the school almost every day. But for the podcast, not as much recently. What I tend to do is for the podcast that you send to our podcasts while a shower or do dishes, or do any random tasks in the house. And by doing that, I'm able to incorporate mindfulness tactics within my whole week and as I plan on meeting my goals. So it's important for you to think about what this overall wellness school or how you meet this overall wellness goals in your week. And what's this mental tactics, sorry, mindfulness tactics are for you because they enable you to be more informed on what you need to do as you go ahead and what is working for you? 8. Wellness Project Practical B: So in this video, we'll go over Planning my day. I remember this a little bit of a background student for this to be more detailed in future. So this provides you with more ideas on what you can do as you kick start your day or a kickstart your week. So the previous example, it gives you another picture of how to incorporate Mindfulness goals within your week. And so that provides you with an opportunity of watch to add. So in this case scenario, we're going to look at how to generally think about your day. So say for instance, today I wants to write an article for 1,000 words. Because that's somewhat need, which is spending. Additionally, I need to edit the video, rather organize the content. So a smaller goal would be organising the videos and audio pieces. Then additionally, I need to clean the house. So it's important for you to think are on this main goals for the day as general things that are bare minimums that needs to be attained. Flattened. Think about the plan for a day based on the time you're waking up in what you need to do till the end of a day. So say for instance, you're waking up at 70 and so between 07:00 A.M. and 730, you could just incorporate the Mindfulness tactic, which is just a little bit of a Meditation and just thinking about your day or arresting Stoli. And this is important for you to just slowly get into your day. And then 7-8, you could have some breakfast. So I want you to note that this is very flexible in that you could have a break in-between this period of time to just adjust to the different things that you need to do. Say, say for instance, you need to prepare breakfast, breakfast, make on pause or just eating breakfast, or could compose of preparing anything you'd so if you need to prepare a two-minute to extend some time to eat before you walk. So the next thing that you need to think about is when do I really need to be seated at my desk? Are whacking on whatever I need to work on, or do I need to? First of all, finished 1,000 words are organized the video or clean the house. Because it's a Saturday where I'm at, I would go with cleaning the house first because the day is already a bit slow. And for me what working in a clean environment, working in a clean environment constitutes productivity or contributes to increase productivity. So I'll say between a 39, 30, I'll just do overall cleaning. So that could include just cleaning your dishes, other forms of cleaning. So cleaning clothes, cleaning your house completely. And then I could clear agenda. So I think what are you okay. So the next part you need to think about once overall cleaning is done, is you need to go into the next bit, which would be just generally preparing yourself for the day. So you could take between 30 min and an hour. So 930-1030 to just prepare yourself for the day. As I mentioned, this is a sketch prepared based on how slow my day is. And then once preparation is done, now between 1030 in 01:00 P.M. I'd want to walk on their 1,000 worth edit. So for this, I wanted to incorporate the Pomodoro technique. So I would want to work on the outline for the first 20 min, 25-minute, sorry. And then take a five-minute break to just do anything random in the house doesn't really have to be Street. So say for instance, I wanted to take some water, I could take some water within the period of time. Then we see in this period of time I can go back into work. Once I've done the outline, I can get to work for the next 25 min or extended to 40 min. My Pomodoro app on my phone provides me with an opportunity to extend How much time I need to use while blocking on the app. Then generally by 01:00 P.M. I. Should be done with a whack, including editing, done with work plus edits. So I should be able to upload and send such a blog post to the company I'm working with. And then that'll be it. Then the next thing it'll do is take some lunch. So between 01:00 P.M. and 02:00 P.M. I'll free up myself to just take lunch and just do anything random. I could choose to listen to music while doing this, or just choose to eat lunch alone. But for today, I have a preference for listening to music. So once it's 02:00 P.M. the next thing I need to do is from 02:00 P.M. to around 330 is organized the videos. So it's important for you to organize the work immediately when it comes in because your mind is still in thin the flu for me. So if I don't organize my videos based on when I created them, it's more likely for me to forget which video I started with or which audio I need to link it with. Organizing, it provides me an opportunity to plan it out more effectively when I'm editing their work. And finally, once that's done, we could have from free fatty to for a whole review. So gentle and review. This is a point in time to just review. Odd all I've done for the day. And so this would provide me with an opportunity to think about what successes I had or what I did not do as I close off on the day. So at the end of the day, once you've journaled and reviewed whatever you've done for the day that will be sufficient to inform what you'll do for the next day. And you should do the same thing when you're thinking about planning your week. So think about the priorities for the week at each point in time. And think about which day of the week you want to walk on them. So say for instance, as I shared with you before, if I want to go for the gym to the gym three times a week, I'll make sure that the gym attendance is grouped on each day, which I want to go on. To make this easier and repetitive for you. You could choose to just adopt this plan for the long term where you don't really change up the core aspects that you need to work on. So you don't change our point. You need to go for the gym so that you have a repetitive practice and do create an overall structure for you to attain every success that you went to meet as you go along. You could create a sample is similar to this. You could walk on the project that you want to work on. Here, it gives you an example of introducing overall wellness into my week and Planning my day. And you could do something similar. I'm really looking forward to seeing what you walk on and we can give you feedback as you go along. That's it. 9. How to Stick to Your Wellness Plan: How to Stick to Your Wellness Plan. So as you create your plan, the most difficult thing, sometimes it's implementing it and making sure you stick to it in the long run. What are the challenges you may find yourself in is that you may fall off the bandwagon as you try implement the project. So say for instance, as an example that given you before, you may have wanted to sign up for the gym, but after you've signed up for it, you don't feel like going for it anymore. So in this portion, we're going to understand how to Stick to the plans that you create to ensure that you taking advantage of all the potential success that you can attain while implementing the plan. The fast. The first thing you need to do is create accountability to yourself through having an accountability partner or just creating accountability systems. One thing that I like to do in ensuring that I am accountable to myself is create rewards for attainment of goals. Say for instance, I want to edit a whole skill share class and upload it within a week. Once I've met that goal, it would be good for me to take myself out for a lunch, a restaurant to just appreciate what I've put in through the process and ensure that I'm giving myself rewards and putting myself in a mindfulness approach or being mindful of the strides that I'm making, an appreciating myself as I make them so that I can keep committed to them. In addition, you should track your progress. So what are the ways that you can use to track your progress is using Journaling or using a mode of writing to track any steps that you make by day. Say for instance, if you're working out, that would be ticking every day in demand that you walk out. Or if you're doing something else, It's important for you to note it down so that you are able to keep going forward to add you go and understand what milestones you hitting as you go along. Keeping a Journaling practice is also important in incorporating the mindfulness aspect of project planning because it enables you to understand what you're doing so far, what's working for you, what's not working for you, and what opportunities you can explore in the future. Also, Journaling gives you a point of reflecting on what you've done so far. So you're more likely to feel a sense of accomplishment as you move forward while reflecting on what steps you are on, how the journey has been to the point that you are at this point, it is also important for you to make adjustments as you go along. So once you understand that something is not working, it's important for you to make changes. And that could be reducing the amount of workload that you're doing or increasing it. And that still keys back to mindfulness because you really need to be aware of what you're doing, what's working for you, and what's not working for you. If you're not really linked up with your Mindfulness beats when you're creating your plans, it's very difficult for you to keep improving or reflecting and ensuring that whatever you're doing is pushing you towards the predicted goals that you had in mind. Another thing that you can do as you implement your plan is incorporate some mindfulness tactics. What else? Things that I love to do when I wake up in the morning on some days is to just take some time and meditate, or just take some time without necessarily looking at my phone and just thinking about random ideas and letting my mind go astray or just develop these ideas fully. I find that in such species you're more likely to think about new ideas and also feel more relaxed while you work on your plants. In addition, while you're in the shower, you could just think about taking that time to actually just be alone with your thoughts rather than distracted by music or other things. So taking some time off to do these mindfulness tactics is important for ensuring that you keep your mind a lot through, say walking also, if you're taking walks every morning or every two days, it enables you to keep a lot on why you're doing this and what your goals are for the day and how you can attain them, as well as how you can address any challenges that you are experiencing. Finally, it's important for you to find joy as you walk through the process. So it's important for you to find joy as you work on the process. Finding joy relates to understanding how the project is linked to your heart goals or goals that you want to attain for yourself, rather than goals which are influenced by external forces. And finding joy in the process goes back into enjoy every single beat of what it takes to get you to the end goal. That may be, if you need to meditate, enjoying that space, if you need to work, enjoy that work spacing gives you 100 within the space. So doing that ensures that you are fully in mass within each experience. And you're more likely to implement your plan and keep moving for the long term because you're linked to the purpose of the project or the purpose of whatever plan is created. And you're reaching the goals that you set out 10. Final Thoughts: Thank you so much for joining this class. So what are things that have loved wealth? Taking you through it, while taking you through this course is understanding or helping you implement mindfulness tactics while you planning for different aspects of your life intrude. This is telling me that I've learned to incorporate more recently in my life as well. Because before I was more than a goo, goo goo type of mindset when I'm working on different projects. And oftentimes I'd find myself experiencing burnout, which is something that's common for you to experience when you're not thinking about the Mindfulness bit or incorporating some aspects of Mindfulness When you planning your day or week or your project. So it's very important for you to think about how to reflect on what progress that you've had or incorporate some of the walking behaviors are not using your phone as much value on break or see, for instance, reading a book or just meditating. Because that helps you think about what plan you have for the day and what you can do to attain it. It also provides you with that grounding basis, which is so important as you click Stat any projects that has been difficult to implement or think about how to make sure that you're keeping on going as you implemented long-term projects and new sticking into the plants. So I want you to leave this class understanding that Mindfulness is at the core of all your planning needs, that you need to walk on. It's important for you to keep being mindful of what you need. Why do wacky on your projects? And also mindful of how you can incorporate your password or needs as you implement your project. Being mindful will ensure that you always striving and you always attaining AudioCodes. Thank you so much for joining up on this class.