Transcripts
1. Welcome to this Intentional Time Management Audio Course: Welcome to this intentional
time management course. My name is Emily Jose Garcia, and I am very happy to see
you here. In this course. You are going to
learn a practical, flexible and intention
our recipe to master the way you use
your time and your energy, you will discover
your true intentions. How to gain clarity through understanding your
frustrations and had to accept your current situation so that you can step into
new possibilities. This course will help you understand the physical, mental, and emotional dimensions of time management so that you
can overcome your resistance, your procrastination,
and perfectionism. You will also learn the best time
management practices that will allow you to create new habits and new routines that will support the life
that you really want to leave. And lastly, you will learn healthy ways to set boundaries, deal with interruptions, and communicate
clearly with others. If this sounds good to you, I cannot wait to see
you inside the course. I will be supporting you in the course classroom where you can ask any questions that you may have at the end
of every session. I can't wait to see you
in sight until then. I hope you have an
amazing rest of your day.
2. Introduction to Intentional Time Management: Welcome to this time
management course. My name is Emily Jose Garcia, and I will be guiding
you through this course. It is not a coincidence
that you are here. You found this
course for a reason. And I am so excited
to support you in this journey of discovery
and transformation. I am very passionate about
intentional time management. Time is our most
precious resource. We only have 24 h every day. The way we manage
our time can have a huge impact in every
other area of our lives. In this session, I want to share with you what you will
learn in this course. And the structure
that we will follow. This information will help you make the most out of our time together and take action with more intention
and confident. In session two, you will have time to set your intentions
for this course. We will also look at your
current frustrations and reframe them into new
empowering intentions. Session three will be
all about becoming aware and accepting
your current situation, the reality of your life. Now, you will, in a very powerful and
simple exercise that will allow you to uncover
the truth so that you can reflect and
start making changes. Session four will
have your process or your mental and
emotional blockages that you may experience. Along this journey. You will learn a practical
step-by-step method to follow when you
face strong emotions, limiting beliefs, any
other emotional charge? In session five, we will
cover interruptions, communication, and
healthy boundaries. In session six,
you will learn how organizations strategies can
help you avoid wasting time. Setup more productive
environments, feel more focused and improve your overall mental
and emotional health. When you feel well, you will have more energy to be more intentional
with your time. In session seven,
you will discover how to understand
your brain better. You will learn about executive
functioning skills and how they can help you optimize your time management skills. Session eight will
be packed with practical and playful time
management strategies. In session name, you will
take everything that you have learned and
integrated in your week. You will learn a very
powerful exercise called Designing
Your ideal week. You will create ceremonies and routines that will
change your life. The last session, session ten, will be all about
testing, tweaking, and maintaining all the
changes that you have created. I invite you to be open-minded, willing to try new ways to manage your time
and your energy. Since 2012, I have had the opportunity to help many
people with time management. And I have seen what
works and what doesn't. When you do something
many times, you get to learn quickly
mistakes to avoid. Strategy is to use an healthful strategies to
process emotions that show up. I, myself have gone through a very deep discovery journey with my own time management, especially since I
started my own business with my partner back in 2012. And we had to figure out
how to structure our days, weeks, months, and years. Everything I have included in this course is what I would have loved to learn when I got started with my time
management journey. The structure of
this course has been created by my own experience. By the experience of working
with hundreds one-on-one, from the feedback of the over
200 workshop attendance. By the comments and
requests from over 15,000 students that have
taken our courses globally. I am so grateful to have
had the opportunity to learn so much from others and to now have the opportunity
to share with you so that you can
also benefit from it. When you start questioning
your current life, the choices you make, how you behave, and
start making changes. You will face
resistance to change. This resistance may show
up in many different ways. That's why it's so
important to notice it, accepted, understand it, and process it in a way
that feels good to you. I can't wait to get started shooting all these
things with you. You are about to make
amazing changes in your life that will impact you. And everybody around you. Now I want you to enjoy
some time by yourself. You can use this time to relax, to reflect about the reasons
why you chose to be here. To visualize new
opportunities for you to connect with new intentions in different areas of your life. Just follow your
intuition and enjoy. Thank you for your courage
and willingness to change. In the next session, you will start setting new empowering intentions and understanding
current frustrations. If you have any questions, please use the course classroom. It's available to you
anytime you need support. I will see you in
the next session.
3. Intentions & Frustrations: Welcome back to Session two. Before we dive in, I want to acknowledge
your willingness to explore new ways of living. I invite you to be grateful for this opportunity that you
are creating for yourself. Now, I am inviting you to reflect about your
intentions for this course. If you don't have
pen and paper handy, I recommend that you pause
the audio and get them now. If you have a
journal even better, please make yourself
comfortable. Take a couple of deep breaths. Close your eyes if you can. Allow yourself some
time to think about the reason or reasons that
guided you to this course. These reasons could
be intentions, goals, wishes, new things you would like to include
in your life, something that excites you. This resource could
also be frustrations. Your, unlike things you
would like to change, things that are annoying. You allow yourself
a few more breaths to reflect about this. It's okay if you are confused, maybe you don't have
clear answers yet. Maybe you are overwhelmed at all the things you
would like to change. Whatever is coming up for you. It is the truth.
Now. It's perfect and necessary for you to move
forward in this journey. Now, I invite you to write down whatever you received
from this exercise. I promise that you
will love reading this later in the course and
notice your progress. If you didn't receive anything or you don't
have enough clarity yet, then write that down. It can look something
like I tried to reflect about my intentions and frustrations
for this course. And I couldn't find clarity yet. If you did receive something, then I invite you to write down whatever intentions are,
frustrations, do God. Now, I am going to share
some of the intentions that I received my followers
when asking the question, what would you like to learn in my new time
management course? What topics would you
like me to cover? These are some of the
answers that I received. Waste to identify core
values and how to prioritize things to do while staying in alignment
with those values. I want to find what's really
important in my life. How to live a great life. Don't optimize what
doesn't need to get done. Decluttering first, then
organize and optimize. I personally struggle
with guilt when prioritizing certain
things over others. Waste to put that guilt aside. Bull help too. I would love to
learn how to create adventures and nice memories
in my day-to-day life. How to stay present as much as possible and
enjoy the present moment. And what life throws my way. How to manage interruptions and create structure in my day. How to communicate clearly
and set healthy boundaries. I would love to be
able to say no more often to things that
don't interest me. But I am a people pleaser. As you see, there are no
right or wrong intentions. You get to choose
what makes sense to you and your current lifestyle. This intentions may
evolve as you evolve, so they don't have to
be set to stone either. Flexibility is a big part of managing your time and
energy with intention. If any new ideas came up
that you resonated with, please make sure you
include them in your list. There is nothing stopping
you from copying others. Tensions, that sounds
appealing to you. At this point. I
would like to share a few strategies to help you
create your own intentions. Do a brain dump with your main priorities and go one-by-one and see how you feel. A brain dump is a strategy
that allows you to put in paper everything
that's in your head. Yes, the main headers don't
get lost in the details. Once you break down the main things that are
present in your head, you are dumping them
into the paper. You get to look at one by one and you get to see
and feel them. Notice how you feel. Any emotions that may show up. Start taking ownership
of your time. If you don't set intentions, something else or someone
else will do it for you. And most likely you
won't like them. You have more control than you think over your time
and how you use it. Take some time to
define what happiness, success, being productive
really mean to you? This is all about you,
not someone else. Please follow your intuition. What's your personal mission? Why? Who do you want to become? What is the identity you
would like to embrace? You can create
specific intentions or affirmations for different
areas of your life. E.g. these are some of my
affirmations that gets me so excited and motivated
every time I read. It was fantastic. Carrying and playful. Daddy. Supportive
and fun friend. Samantha's raving fan, best friend and crazy romantic lover. Irresistible and loving husband. Curious, an avid
learner of new things. Inspiring, authentic
and relatable content creator and
community leader. Masterchef of healthy
and delicious food. I hope that these
examples and strategies help you gain clarity
about your own intentions. Let's look at frustrations now. Frustrations are great. Entry point to awareness. You may not know
what you want yet, but I am sure that you do
know what you don't like. What frustrates you. When you have a
clear frustration, you have the opportunity to
reframe that frustration. You don't want into a new intention that
will serve you better. E.g. frustration. I am constantly interrupted and
cannot focus new intention. Learning how to create
healthy boundaries and communicate clearly
my wants and needs. Frustration. I am overwhelmed at my calendar and
my to-do list. New intention. Allow myself time to
become aware of how I use my time and explore new
ways of moving forward. There are no right
or wrong way of reframing these frustrations
into new intentions. The secret to create intentions
that are true to you. Intentions that get you excited. Now from this place
of awareness. And after hearing
these strategies, my examples and the
reframing technique to transform frustrations
into new intentions. I invite you to write
in your journal any new intentions that
may be available to you. Now. Take some time and enjoy. Thank you for doing
this exercise with me. I honor you for your
time and your presence. If you have any questions, I invite you to share them
in the course classroom. I will support you there. I will also love if you could share some of your intentions. I really love reading them. I am looking forward
to seeing you in the next session
where you will learn how to become aware and accept your
current situation. Until then, I invite you
to keep reflecting about your intentions and tweak
them as you need. Patios.
4. Becoming Aware & Accepting Your Current Situation: Welcome to session three. Today, you are going
to learn ways to become aware and accept
your current situation. In the last session, you invested some time
creating your intentions. I invite you to pause
the audio and read them so that you can step
into that new energy. Breathing to eat. This session is all about looking at the
reality of your life. Now, before you can start moving forward with
your new intentions, it's necessary to understand what's happening
in your life now, the choices you are
currently making, the way you currently feel, the way you communicate
with others and everything that's
present in your life. Now, it's time to assess
your current reality. Do an inventory of how you spend your time and your energy, and start owning your choices and taking responsibility
for your actions. With acceptance and compassion. This process can
be very emotional and I encourage you to be
very gentle with yourself. You are in the process of making positive
changes in your life. You are going to confront
the way you have dealt with your time
management until now. The things that you dislike, the dynamics that no
longer serve you, your current habits
and routines and other areas of your life
that may feel uncomfortable. It will get messier
before it gets better. This process is necessary
and very healing. Once you shine the light on what is the truth and
you can accept it. You will then be able to start making new choices
with more intention. Today is the day where
you get to see the before and you get to step into the future that you
want to start creating. You don't need to
have all the answers. You don't need to know
how to do this yet. I invite you to get comfortable. Close your eyes if you can. I want you to connect
with a part of yourself that really
wants to change, to create something new. The part of you that knows
and beliefs that you can be more intentional,
more deserving, more powerful, more loving, more efficient, more
relaxed, more organized. The part of you that is committed to doing
something different. Breathing to that. Allow yourself to feel it. Gets you deserve
this. I'm way more. Breathe deeply again and keep connecting
with that energy. Let it built inside of U. This energy is your
support in this process. You can give it a
name if you like. Eye shape, color, texture. I personally visualize
a little bowl of white light in my heart. This ball is small, soft, warm. This ball is always in my heart. When I need support. I connect with these
little ball and breathe into it with intention. I visualize that bold growing, getting brighter, warmer,
gaining healing power. When it starts growing. I visualize this poll of
healing light and love, embracing any resistance,
strong emotions, negative self-talk, and
transforming it into acceptance, forgiveness, harmony, and love. Sometimes I visualize a strong, bold, growing really fast, like an explosion and pushing
away anything I don't need, creating a bubble
that protects me. Sometimes I visualize
a gentle boll growing slowly and transforming
everything into bright light. There is no right or
wrong way of doing this. You get to create what you
want and feels good to you. Anytime you feel resistance,
emotional charge, challenges, connect
with this energy to help you ground
and move forward. Now that you have your ally, it's time to start looking at your current reality
with neutral eyes. This is not about judging, criticizing, calling
yourself names. This is all about
looking at the data. What is with no labels,
with no judgments. Please be compassionate
with yourself. The same way that you will be compassionate with
a little child that is going through
difficult changes or learning something new. The same way that you will treat a little child that comes
to you asking for help. We all have 24 h every day, seven days a week. This is a total of
168 h every week. The best way I have found
to look at the reality of your time management is
by tracking your week, everything that you want
to see in your life. Hopefully, it will be
reflected in your week. One day is not long enough. One month, one quarter, one year is too much time. One week is the sweet
spot for the majority. One week has seven days, five working days, and
two days in the weekend. Any habits, routines, intentions you have created could be included in your week. The exercise I'm
inviting you to do now is to track your week. How do you spend your time? What do you do when
you will find later in the course how valuable
this information will be to help you create
your IPL week. Please trust the process. Love yourself enough to give this exercise are known as dry. If you are feeling
resistance, It's normal. It's part of the process. This is what I have
heard before and what I personally felt when I was presented with
this exercise. I don't have time to do this. This is not necessary. I already know how
I spend my time. I don't want to
structure my week. It feels limiting. This is a waste of my time. I have important things to do. And this is not one of them. I feel anxiety and overwhelm. Yes. Thinking about doing this. It's too painful and
intends to do these. I'm not skilled enough. I have ADD ADHD
and cannot focus. It won't work for my brain. I don't deserve taking
time for myself. Always need me more. I am afraid of the
choices I will need to make after I opened
time in my week. This is too
uncomfortable and weird. It doesn't feel
right to do this. Did you resonate with
any of these statements? If you did it, Okay. I invite you to accept them, challenge them,
and give yourself the opportunity to try
something different. If you are doing this course, it is because you wanted to change something in your life. You want to use your
time differently. Remember that you
can always call your ally that energy
that can super you, anytime you are lost, confused, sad,
angry, overwhelmed. This is how this
exercise can look like. Half a journal, agenda, or a notebook beside you
all day long for a week. Every time you are doing
something, write it down. What are you doing? What
time do you start and stop? You can add feelings
if you'd like to. You can create seven columns, one for each day of the week. Or you can print a
template if that is easier for you that are
online options too. But I strongly recommend
that you do this with pen and paper to
avoid distractions. You can also just write it
on your paper as it happens. Whatever system you choose, just stick to it
for a full week. The idea here is
to be able to come back to this and reflect
about your week. I remember I resisted
doing this exercise a lot. I use many excuses to avoid it. When I finally got
myself to do it, I started to recognize patterns. I was following things, I was doing very inefficiently. I started to question
why I was doing some of the things
I was branded down, assessing my responsibilities
and commitments. It was very eye-opening
and very, very healing. When you allow
yourself the time and space to do this exercise, you are starting to move into acceptance and willingness
to explore unchanged. You will find the capacity
to observe things, how they really are, without needing to label them, justify them, judge them. You are using an executive
functioning skill called metacognition. Metacognition is your ability to think about how you think. It's your ability to reflect about your thoughts,
your actions, and be present with them, observe them, and start to
sing something different. I recommend you do this
exercise for at least a week. If you want to do two or
three weeks, that's okay too. I normally repeat this exercise anytime I feel lost in my life. Anytime a big life
event happens, or anytime I need to get
clarity and set new intentions. This is very deep work. It's going to steer a lot of
emotions and energy in you. You are going to confront your current reality and it's normal to feel strong emotions. This is why in the next session, you are going to
learn how to process the emotions that may show
up during this process. This is another executive
functioning skill called emotional
self-regulation. I honor you for the
work that you are doing and for your
willingness to get uncomfortable and covering the reality of your
life right now. I invite you to share in the classroom any
questions you may have. You can share what came up
for you during this session. You can also request me to
share with you examples of how I do this work so
that you can get IDS. I am here to support
you in any way I can. I will see you in the next
session where you will learn mental and emotional
processing strategies. Until then, I invite you to
start tracking your time and becoming aware of your current
situation or the ocean.
5. Mental & Emotional Processing: Welcome back to session for
today you are going to learn mental and emotional processing and how to create new
empowering beliefs. In the last session,
you took an honest look at how you're spending
your time and energy. You looked at the
reality of your life. While doing this process, It's normal to start
noticing resistance, strong emotions, and the
lung limiting beliefs, tensions in your body, triggers from past trauma. Energy blockages are
many other reactions to the reality that
you have uncovered. The first steps in
making changes in your life, awareness
and acceptance, it's necessary to
become aware of the truth of what's
really happening, then it's very healing to
accept it for what it is. Once you become aware
and accept what is, you are then ready to step into new possibilities and
start making new choices. A big part of the awareness and acceptance process
is understanding the reasons why
we do what we do. What are the beliefs, the stories we tell
ourselves that guide us to behave
the way we do. Then we have the opportunity to challenge those
stories and beliefs, question them, and reframe
them in a different way. Forgiving, It's
also very healing. When you can become aware, accept, and then forgive
yourself and others. You are then ready to let go of the past and step
into a new future. It's very important for you to be very gentle with yourself. You are about to embark on
a journey of discovery and change that may take you two
very uncomfortable places. I honor you for your
courage and willingness. I would like you
to honor yourself, to admire your strength
and commitment to creating a better life for yourself and
everybody around you. To honor your
willingness to look at your current
habits and routines. From a place of curiosity
and compassion. Also from a place of honesty
and willingness to own your conscious and
unconscious choices that you have made until now. Now, I invite you
to get comfortable. Close your eyes if you can. Take a couple of deep breaths, relax with every exhale. I am going to guide you through a discovery journey that
will help you understand and process mental and
emotional blockages that you may encounter
along your journey. I invite you now to
connect with a challenge. I believe a habit that produces
emotional charge in you. Something that frustrates you, something that gets on the way of the life
that you want to live and how you want to
use your time and energy. This could be e.g. your tendency to procrastinate
a specific task. Your tendency to say yes to things that you
don't want to do. Your inability to
speak up clearly, what you really want. Your frustration with
interruptions and your inability to manage them in a way that
feels good to you. Fine, what's present
for you right now? Choose the one
thing that produces the most emotional chat. Connect with it.
How do you feel? Where do you feel
this in your body? Breathe into it. Allow yourself to
connect with it. I invite you to go back to a recent memory where
you felt this vividly. Now, I invite you to
think of other times and places where this behavior
showed up in your life. Become aware of where you are. How old are you? Who is present in
this situation? And any other
details that come to your attention while being
connected to this experience? What did you learn about yourself and the
world around you? What beliefs did you create? What stories did you create? A repeated Seems. How did these stories and
beliefs serve you then? How did they protect? Now, I want you to
connect with your ally, the part of yourself
that really wants to change to create something new. The part of you that
knows and beliefs that you can be more
intentional, more deserving, more powerful, more loving, more efficient, more
relaxed, more organised. The part of you that is committed to doing
something different. Breathe into that energy. Allow yourself to, I feel it. Breathe deeply again and keep connecting
with that energy. Let it build inside of U. This energy is your
support in this process. Your ally from this
part of yourself, from the space of this energy. What do you observe
about what you learned and how you behaved? Are you able to
understand the reasons why you created this belief, this story about yourself, the story about the
world around you. Are you able to accept
that you did the best you could with the skills, knowledge, and consciousness
that you had at that time. Now, from this place
of acceptance, I invite you to forgive
this part of yourself and any harm these beliefs
and stories have caused you. Are you willing to do that? Are you willing to accept
and forgive that part of yourself from this place of
acceptance and forgiveness, I invite you to reflect about
the impact that continuing to hold this belief may have
in your life moving forward? Do you want to keep repeating
this belief, this story? Would you like to
create a new belief, a new story, to
overwrite the old one. Now, it's time for you to
voice out what you want. What do you want? You have the opportunity
to consciously replace this whole belief
that no longer serve you for a new
empowering beliefs. What is it? Connect
with these new belief? Voice it out loud
a couple of times. Visualize yourself living
in that new belief, in that new story. How is this new belief going to change your life moving forward? What is the impact that these new empowering beliefs
will have in your life? Connect with that new reality. Fill it. How do you feel
about this new belief? What does an affirmation
that you can tell yourself? Often? Repeat this every
mentioned a few times. Gravity downwards,
you can see it, share it with others so
that they know about it. You can repeat this process
with any other belief, story, challenge or frustration
that you may encounter. Once you start uncovering,
understanding, accepting, forgiving, and
creating a new belief, your life will start to
change dramatically. Are you ready to write a
new story for yourself? I am so proud of you
for doing this work. I would love to read what your new belief I
feel mentioned is, please share it in
the course classroom. You can also share any other
questions you may have. I love supporting you. If you want me to share
my old habits and how I reframe them into
new empowering ones. Let me know in the
course classroom. I will see you in
the next session. You will learn about
interruptions, communication, and
healthy boundaries. Until then, I hope you keep
processing all beliefs and replacing them with
empowering once the ocean
6. Interruptions, Communication & Healthy Boundaries: Welcome back to Session five. In the last session, Julian, mental and emotional processing strategies that helped
you transform all ways of thinking and acting into new empowering beliefs
and intentions. This session is all about
helping you integrate an owner, these new empowering beliefs
into your day-to-day life. The three main topics that
we're going to cover in this session are interruptions, communication, and
healthy boundaries. Interruptions can come from
many different angles, like your phone interrupting you with notifications, alert, vibration, and blinking lights from other people who
may be around you, co-workers, family members,
flatmate children. From your physical environment. Doorbell, phone ringing,
sirens going on outside. From yourself, getting easily
distracted, multitasking, tendency, feeling
emotionally charged, not knowing how
to handle a task. Let's do a quick practice that will help you
become aware of the distractions that you may be experiencing in your life. Now, I invite you to
get pen and paper or your journal so that
you can write down the distractions that you will discover during this practice. Get in a comfortable position. Close your eyes if you can. Take a few deep breaths and
relax with every exhale. Observe how you have used
your time and energy. Yesterday, the day before
yesterday. Last week. The decisions you
made, how you failed. This process can look linear
or maybe you connect with specific situations and
experiences in no specific order. However you do it is perfect. Trust your intuition and allow this information to come to you in the easiest possible way. Anytime you notice
an interruption, I invite you to write it down. Start making an inventory
of the distractions and interruptions that
were present in your life. Keep your eyes closed and keep allowing
yourself to connect with the experiences and situations that
come to your mind. Keep noticing any distractions, any interruptions,
and write them down. When you feel complete. I invite you to come back
to the present moment. If you need more time, please pause the audio and
come back when you are ready. Now that you have
a specific list, I want you to read these
distractions a couple of times. Become aware of them,
voiced them out. Please don't judge label, criticize yourself for allowing these distractions
into your life. Instead, I invite you
to understand them, connect with the reasons why you allow them into your life. What beliefs are behind them? What are you avoiding? E.g. one interruption
that I noticed in my life a lot was my partner and my
daughter interrupting me. When I was concentrated
doing a work task, I will feel frustrated. I wouldn't be able to complete the creative task I
was trying to do. I was confused and
not knowing when I wasn't working time
on parenting time, on husbands time or on my time. My inability to communicate
clearly my needs, what's allowing for these
interruption to keep happening? On my frustrations kept growing. Their beliefs behind
this interruption where I don't deserve
to have quiet time. I don't deserve to
have my own space. I am selfish. If I asked for what I
need, I am inconsiderate. I am not that good dad
or a good husband. If I create a long time, it's going to be
too complicated to create a sketch
on time together. Once you feel complete
understanding the interruption and the reasons why you may allow
it in your life. It's time to accept them. You can accept yourself for allowing this
interruption in the past. You can forgive yourself
for your past choices, for the impact that this
interruption had in your life. Accepting and forgiving is a huge step in the
healing journey. When you can understand, accept, and forgive, you are opening the door to new
possibilities in your life. Now, from this place of
acceptance and forgiveness, I invite you to set
a new intention. Voice out what you want instead of the interruption
or the structure. It's okay if you don't
know yet how to do it. But you may have a
clear new intention. You will be open to new
ideas and strategies. After you voice what
you want or need, it's time to clearly
communicate these new needs to others and break all
parents and all dynamics. When you start
creating new dynamics, may be necessary to create healthy boundaries that will
support your new intentions. It's key to communicate them
clearly, an honor them, especially with people
who may not support you or understand
what you are doing. With my example, my new intention will
be to create quiet, unintentional time for
myself when I am working, to have clarity about when
I am on working mode, on daddy mode, on
self-care mode. Once I accepted the
current situation and forgive myself for
my past choices, I was able then to
brainstorm new ideas and communicate clearly with my partner. I'm
with my daughter. Some of these ideas that
successfully helped me make these new
intentions or reality, where create a
clear calendar with my wife and my daughter so that we all understood
when I was working, when I was on family time
and when I was on me time. Set myself in a
specific space where I can close the door
and be uninterrupted. Remind my new
intention to others. Like I'm going to be working for the next 2 h in that room. Put my phone in silence
to avoid distractions. Depending on the
task I am doing, I can benefit from
leaving the house and going to a coffee
place or the library. They change in environment
helps me get centered. Having declare definitions
of work time, May time, family time really helped me transition from task to
task with more intention. So now it's your time to
do this practice with all the interruptions that
you noticed in the exercise. You don't have to do
them all at once. You can start with the one that feels the most pressing to you. Work through the process
that you just learned. Notice it, understand it, accept it. Forgive yourself. Set a new intention, communicate new intention
clearly to others, and set healthy
boundaries if necessary. I hope this process helps you improve the way you deal
with interruptions. I would love if you could share a new boundary that
you have created for yourself and how you are planning on communicating
it to others. Please share one in
the course classroom. If you need support, brainstorming ideas for
your specific situation, share more in the
course classroom, and I will do my best to
support you and share further strategies that you could use in your
specific situation. I am also happy to share
more of my own examples. I will see you in the next session where
you will learn how to amplify your time management with organizations strategies. Until then, I hope you have
an amazing rest of your day.
7. Amplify Your Time with Organization Strategies: Welcome back to Session six. In this session, you are
going to learn how to amplify your time management with
organization's strategies. By now, you are aware of
your current situation. You have set clear
intentions and you have learned how to process
emotions when they show up. You have also learned
how to deal with interruptions and
communicate clearly. You're new boundaries. With all these clarity
and awareness, it's time to amplify your time management by
optimizing the way you do things. First of all, I want to
remind you that it doesn't make sense to optimize what doesn't need to get done
in the first place. This is why it is so
important to be intentional. And the reason why
in our past session, you did a reality check to become aware of
what's happening in your life right now and what you are choosing
to move forward with. You get to decide how you spend your time and your energy. You have the power
to start saying no to the things that
no longer belong in your life and the
commitments that no longer suit the lifestyle
that you want to live. We all need to manage
different areas of life. And having systems in place
can help us be efficient, save time, and get done. The things that are
important to us. Organization is an investment. You can invest
time once creating a system that will help you save time every single
day of your life. Imagine that you notice
yourself looking for things you need every day. Like your keys, your wallet, your glasses, your phone. Every day you spend
extra time trying to find them so that you can
get going with your day. Maybe you spend 5 min every day, maybe 10 min, maybe more. And it's not only about the time you are
wasting every day. You also may feel frustration. Your mood may change, and you may arrive late to appointments on a regular basis. The impact of this
disorganization around your basic belongings have a big impact in your
time management, in your emotional health
and in their relationships with others who may be
impacted by your actions. You can invest high
muons in creating an organism environment that facilitates the activities
that you want to do. So that you don't
waste time looking for misplaced things every day. In this example, you can create a home where you always
place your keys, your wallet, your glasses, and other important belongings
that you use daily. This home is a permanent place where these belongings
we live from now on. You will know where they are. You will work on creating
a new habit of always placing these items in
that designated spot. Some other examples of organizational systems
you can create. You can create a paper
management system so that filing your important papers
and paying bills on time is easy and you avoid
all the stress and extra cost when you need to get ready for
taxes every year. Having a financial system can
help you get out of debt. Be intentional with
the way you spend your money and safe for
what's important for you. Creating a meal plan and
organizing your kitchen can make mealtime way easier,
cheaper, and healthier. And the list keeps going on
for every area of your home, for every area of your life, for every activity you do, for every responsibility
you need to manage. You don't have to do
this all at once. You can get started with
one area, create a system, and start using that system
until you build a new habit, and it becomes automatic. Then you can move on with the next area of your life
that requires your attention. This is a very powerful method. We'll help you get organized
efficiently unintentionally. These are the steps that
I invite you to follow. Step 1, h, is it important to become
aware of what's happening, the frustrations you are experiencing and your
wants and needs. Don't forget to communicate clearly with all those involved. Step to the clattering, assessing what's
really necessary and letting go of the
rest is essential. It doesn't make sense to organize things that
you don't need. The cluttering applies to
your physical belongings, to your calendar,
to your finances. To your relationships,
to your emotions, and to any other
area of your life. Step three, organising. Once you have clarity and have let go of anything
that is not necessary, it's time to create systems to help you manage
things easily. Step for maintaining. Once you have created systems, it's time to test them and
tweak them as necessary. When you repeat the systems and processes for a few weeks, new habits and routines
will be established. I invite you to
follow these steps. I promised that you
will start noticing amazing positive ripple effects in every area of your life. Now that you know the steps, I want to do a practice
to help you discover what areas of your life may require your attention the most. Now, I invite you to follow your intuition and
trust your gut feeling. Please get comfortable. Close your eyes if you can. Take a few deep
breaths and relax. I invite you to go back
in your day, week, month and connect with
the way you felt, the experiences you had, any frustrations,
you experienced, any conflicts with others. And due to this organization, you can do this sequentially. Or maybe you connect
with specifics, experiences that are
more pressing for you. Now. Trust your intuition. When you can connect with a specific circumstance
that feels disorganized. Two, you stay there. What's happening?
How are you feeling? What are the choices
that you are making? Please be gentle with
yourself and just notice what happened without
judging or labeling. When you feel complete. I invite you to reflect about
this specific situation. If you could go back, what would you do differently? Visualize yourself in
that same situation, acting differently. How can that look like? Are there any ideas that come to mind that you would
like to test? Are there any specific questions you would like to
find answers for? You don't need to
have all the answers when you confront yourself. And the way you think and act, it takes a lot of
energy to stay present. It is uncomfortable. This is the best place to be when you want to
change your life. Having an open mind, being in the present moment, being willing to try
something different, and having the courage
to fail and try again. It's time to
discover new ways of behaving, thinking and feeling. It's normal to feel overwhelmed. We're making changes
in your life, especially when you want to get organised in different
areas of your life. The secret is to getting
started taking action. It's going to be a journey of transformation that
will take you to new places physically,
mentally and emotionally. Gently. Come back to the present moment. Thank you for allowing yourself
time to do this practice. I invite you to write down
anything that came up for you. Any reflections,
comments, feelings, specific experiences
you would like to brainstorm ideas about. It really will help you
reflect in the future. In this course, we are focusing
on the time management, but everything is connected
and every person have different angles on getting started with their
organizing journey. Some get started
with their home. Orders, get started
with self-care. There's one to organize
the calendar first. There is no right
or wrong approach. The approach that feels
good to you may be the best one for your
specific situation. You have all the
answers inside of you. And I invite you to
follow your intuition. When you are ready to
dive deeper into how to organize your home and
other areas of your life. I invite you to take my course, embracing minimalism in
your life and my course, creating your peaceful
and clutter-free home. Those two courses
will help you dive deeper and have more support. In the next session, we will talk about executive
functioning skills and how they can help you understand
how your brain works. This knowledge will
help you improve drastically your time
management skills. I can't wait to share
that knowledge with you. If you have any questions, please share them in
the course classroom. If you want to learn more
about how to organize a specific area of your
home or your life. Share more about your situation. And I will share more with you. I will see you in
the next session.
8. Executive Functioning Skills & Time Management: Welcome back to this
time management course. In this session, you
are going to learn what executive
functioning skills are. Are you ready to
become an expert of your own brain and
embrace your uniqueness? Get ready to be curious to learn more about how
your brain works and to discover new strategies to complement your executive
functioning skills. I invite you to get
comfortable, close your eyes, and use your full
consciousness and attention to listen to this session with
curiosity and an open mind. Executive functioning
skills allow you to consciously
control your thoughts, your emotions, and
your actions in order to achieve goals
and manage your life. All these skills can
help you look at your time management situation
from different angles and dive deeper into possible
strategies to help you utilize your brain in
the best way possible. Think of executive
functioning skills as the CEO of your brain. I am going to introduce
these skills one by one for you to start getting
familiar with all of them. And we'll share some examples. Are you ready? Let's get started. The first three skills have you
control your thoughts, how you think, how you behave, how you hold information, and how you think flexibly. This gives our working memory. Adaptable thinking,
also known as cognitive flexibility
and metacognition. Working memory
allows you to keep key information while
performing a task. Some examples of
these kill inaction, remembering a
person's address or phone number while
talking to them, remembering a new person's
name, remembering passwords, remembering to lose
an appointment, remembering instructions to do a specific task that you
are not familiar with. And remembering directions
to get to places. Adaptable thinking or
cognitive flexibility allows you to adjust your
behavior to unexpected changes. It also allows you
to problem-solve, taking into account
different viable options and be able to be reality
from different perspectives. Some examples of
adaptable thinking are being open-minded to new
ideas and other perspectives. Being open to new
learning opportunities, brainstorm different solutions
for the same problem. Be able to adapt to
unexpected changes. Like you were
planning to meet with a person and they canceled last-minute or a
family emergency requires you to
change your agenda, reading social cues, and adjusting your
behavior accordingly. Avoiding having a my way
or the highway mentality. Metacognition means thinking
about how we think. It's the ability to be aware of our own thoughts processes and an understanding of
the patterns behind them. It's our ability to reflect
about what we think, what we do and adjust as needed to achieve our
desired outcomes. Some examples for these kids
are being able to reflect about your performance in a specific task and tweak
your actions accordingly. Being aware of the best
way for you to learn a new skill or complete
a specific task. Understand your limitations, and find strategies to
compliment them. Using a journal to write down information so that
you don't forget. The next two skills allow you
to control your emotions. How you self-regulate. These skills are emotional self-regulation
and response inhibition, also known as impulse control. Emotional self-regulation
is our ability to identify and self regulate our emotions
and how we react to them. Some examples for these kids are noticing what you feel and
being able to name it. Notice how events and actions trigger feelings
and emotions in you. Being able to control your reaction to events
that trigger you. Avoiding saying something
mean and hurtful in the moment and
regretted it afterwards. Creating space and time for you to explore your
emotions and feelings. Practice self-care
activities that help you feel better when you
are feeling charged. Response inhibition, or impulse control is the
ability to suppress actions that do not fit the
current contexts and will interfere with
gold driven behavior. Basically, it means avoiding
doing things that you may regret later or things that
may not be appropriate. Depressing moment. Some examples of this skill are ignoring distractions
while completing a task, like putting your
phone in silence. Avoiding interrupting
conversations where you want to speak right away, not saying or doing
something in the heat of the moment that you
will regret afterwards. Controlling your
emotions while driving and being disturbed by
other careless drivers, resisting the temptation of
eating a delicious cake, or stop eating when
you had enough. Not engaging in
dangerous activities without thinking of the
possible conflicts. The next nine skills will help
you control your actions, how you plan, how you focus, and how you shift
your attention. These kids are task initiation. Task initiation
is the skill that allows you to get
started doing tasks. Some examples for these
kids are reminding yourself to get started doing
a task that you plan to do, like meditating, going for
a run, or reading a book, being able to stop doing
what you are currently doing and get started
doing a new task. You plan on doing, like stopping working so
that you can make dinner, stopping watching Netflix so
that you can go to sleep. Or timing how much
time you spend doing a specific task when you need to be somewhere else
or a specific type. Motivation and how exciting
or beneficial one activity is will also affect your
task initiation skill. Attempting to do a big
task all at once can also overwhelm you and affect your
ability to start that task. Attention control and focus. Attention control is your
ability to decide what you pay attention to,
what you ignore. And focus is your ability to concentrate your attention
into a specific task. A good example of
attention control is your ability to set your attention to a
new self-care activity that you want to
include in your week. Like reading more,
doing meditation, going for a walk,
cookie more, etc. And a good example for focus will be to be
able to maintain your attention in that
specific activity for the time that
you intended to. So if you set a goal of
meditating for 15 min every day, your attention control will
be your ability to shift your attention to that
new activity so that you can get started
and then focus your attention meditating
for 15 min as you planned. As you see, several
skills are working together here to make this
activity and reality. In this specific example, you are using your
attention control, your task initiation, and
your focus at the same time. You may notice or their executive functioning
skills showing up to depending on the specific
situation you are analyzing. This is why being aware of the executive functioning
skills on their own, It's helpful to start noticing
which ones are working. This will allow you to start learning new strategies to help compliment your
skills when you are not able to achieve
your desired outcome. Time management. Time management helps you become aware of passing time and use your time consciously,
efficiently, unintentionally. Some examples for this scale are arriving on time
to your appointment. Using your time in a way
that feels good to you. Being able to create and protect
time for things that are important to you, like
self-care, exercise, cooking, spending
time with a friend, breaking big prokaryotes
into manageable chunks that you can then sketch
on your calendar easily. And being aware of passing time. Completing tasks. Completing a task is the
skill that will allow you to take the
required actions with their require attention and
focus at the required time to make sure that our task is completed according to
a specific standard. Some examples of these skills are setting a specific
outcomes that are measurable. Like by the end of this hour, I will have all my
laundry washed, folded and put away. It might close it or
create a time limit for a task that doesn't
require a specific outcome. Like, I am going to practice
my guitar for 20 min, or I am going to spend
30 min, really my book. As you see, you can define
what completing a task means to you by setting
a specific intention, outcome, or time limit. Organization. Organization
is the skill that helps you keep track of things
physically and mentally. It also helps you
create structure and systems to be able
to maintain order. Some examples of organization
are understanding where you can put your belongings
away when you're finished using them
to avoid clutter. Having a clear
step-by-step system to manage your paper files, having routines that help
you keep your home clean. Like taking garbage
out on Tuesday night, cleaning once a week, doing the dishes once a day, doing your laundry
once a week, etc. Having a system to
organize your schedule, like a calendar or agenda. Organization can apply
to your physical world, to your mental world, and also to your digital world. Planning. Planning is the skill that
will help you design and find a way to carry out tasks to
reach a specific outcome. Some examples for these kids are planning the steps needed to do a renovation in your home. Planning a vacation
where you need to figure out
accommodation, flight, fruit, activities, or planning a new
product launch at work. As you see, planning can be applied to any
area of your life. And these kids will
work together with other executive
functioning skills. Sequencing. Sequencing
is your ability to put tasks in the right order to be able to achieve
your desired outcome. Sequencing can help you
create efficient systems and routines that you understand
and are able to follow. Following the examples
that I share for planning, sequencing will allow
you to order their steps required to hungry
innovation efficiently. The order required to
plan your vacation, and the order of
the steps to make your new product launch
at work as success. Prioritizing. Prioritizing
is your ability to decide what tasks or outcomes are more important and need your immediate attention and which ones to ignore
or put on pause. Some examples for these keel can be looking at your
vacation planning. Your priority may be to talk to your boss to confirm
your vacation dates. Looking at your
home renovations. Your priority may be to contact a few contractors to get
quotes and information. Steps needed and
length required. Taking a step back, you can also use your
prioritization skills to decide what to
prioritize this week, this evening, or this weekend. As you see, prioritizing
can be applied to a very specific task
and also can be used to decide what activity
may be the most important. Now, today, this week, this month, or this year, allowing time to connect with yourself doing
mindfulness activities or self-care activities
can help you gain clarity and decide your
priorities with more intention. Transitioning or
shifting your attention. Transitioning or shifting
is your ability to move intentionally
from task to task, allowing yourself enough
buffer time to get ready physically,
mentally and emotionally. Some example for this skill are shifting from
work to come in home. Shifting from being a dad or mom spending time
with your kids, into being a manager
at your work, shifting from
cooking a meal into sitting down at your
desk and paying bills. When you transition from
activity to activity, you may need to shift
your physical, mental, and emotional energy to
adjust into the new needs. Throughout your day and week, you may tap into different
kinds of energies, different kinds of mental
and emotional states. Noticing these energies in yourself will allow
you to transition more easily and to learn to understand your body
and mind better. If you want to dive deeper. I invite you to take my course, understanding your executive
functioning skills. In this course, you will
learn more about its scale. You will have time to
connect with them. You will learn strategies
to compliment them. Please, sharing the
course classroom your current relationship with your executive
functioning skills. Are you a word of them? Are they all new to you? You are also welcome to ask
any questions you may have. I can wait to read
what you share. See you in the next session, where we will look at playful and practical time
management strategies, have an amazing
rest of your day.
9. Practical & Playful Time Management Strategies: Welcome back. In this session, you are going to
learn practical and playful time
management strategies that you can implement
in your day-to-day life. Now that you are aware
of your situation, you have clear intentions. You understand better
how your brain operates, and you have tools to process emotions that may show
up along your journey. You are ready to
start taking action. I invite you to listen
to these strategies with curiosity and an open mind. You can have pen
and paper ready to keep track of the ones
that align with you. You don't have to use them all. You can pause the audio
at anytime if you need to reflect about a
specific strategy, write it down, take notes, etc. Please allow yourself to
follow your intuition. Are you ready? Let's go. Create clear and empowering intentions for every
area of your life. Once you have clarity, start scheduling time in your calendar to take
action on these intentions. Remember that there is nothing
less productive than to make more efficient activities that don't fit in your life. Now, being bc doesn't
mean being productive. Always question what you are
doing and if it's necessary. Many times, things
may feel urgent, but that doesn't mean
that they are important. Make sure that you don't
fall in the trap of always doing what
feels urgent and never allowing
yourself the time to take action on what's
really important to you. Honor your circadian rhythm. Circadian rhythms are
physical, mental, and behavioral changes that
follow a 24 hour cycle. These natural processes
respond primarily to light and dark and effect
most living things. Become aware of your
energy levels throughout your day and schedule
activities accordingly. Nurture your physical health by creating a nice
sleeping routine, by drinking enough water, by exercising your body, by having a healthy
eating routine. None of the other
strategies will work well. If you are not feeling well and you feel tired all the time. Nurture your mental and
emotional health by practicing self-care
activities that help you rest and energize, you include self-care in
your day-to-day life. Self-care doesn't have
to take a lot of time. Create your own self-care
list to become aware of simple activities that
you can do daily, like going for a walk, breathing deeply, meditating
for a few minutes. Petting your dog or cat, calling a family
member or friend, taking an ice bath, listening to inspiring
content, etc. Task batching. But similar activities together
to save time and energy. E.g. you can do your household activities
at the same time. You can patch, you're
cooking for the week. You can do all computer
activities together. Leverage the power
of taking breaks. When you allow yourself
to take breaks, you will notice that
your mind will feel better and come back
with more energy. Use the Pomodoro Technique
to stay focused on tasks. The Pomodoro technique
uses a timer to help you create windows are focused
time followed by resting time. The standard Pomodoro calls
for 20 min of focus time, followed by five-minutes break. You repeat this
three times and then you take a longer
break of 20 min or so. You can then start again. You can tweak the
length of focus time and break time to
suit your brain best. Complete your most important
and demanding tasks. First thing in the morning. Doing this will allow you to prioritize what's
really important. First, you can deal with the rest of the day
feeling accomplished. Start looking at tasks by high priority and low
priority, high-energy, low-energy, activity
type, physical, mental, emotional, social, etc. By becoming aware of this, you will start
designing your day and week with more intention, following your own
energy cycles. Take a moment to define what the task that you
are about to start looks like and what completing
this task looks like. Sometimes you may finish a task. Sometimes you may decide, do that specific task
for 30 min or 1 h, knowing that this task is a
part of a bigger project. By taking the time
to define this, you will have more clarity
of what's expected from you. Break down bigger tasks
into smaller tasks. When you are facing IP task, it is very helpful to break
it down into doable steps. To avoid overwhelm
and procrastination. You can decide how much time
you can invest at once, how much energy you can give it. Then decide the length of every session and how many
sessions you may meet. Doing this correctly can be the difference
between you feeling overwhelmed and not starting you taking action
with confidence. You have the ability to tweak the length as needed
along the way. Allow time for transitions
between tasks. You may need to shift from doing a physical task to
starting a mental task. You may need to
change locations. You may need to
communicate with someone. You may need to take a short
break to rebalance herself. Transition time can
be very helpful to remind yourself of what
you are about to start, understand the outcome
you are expecting, and setting your intention
into the new task. Multi-tasking versus
single tasking. Multitasking can be
very draining for your energy,
attention and focus. Some activities may require
your full attention. Some of their activities
may be familiar to you and you may be able to shift your attention back
and forth more easily. I invite you to notice
how you feel when multitasking and to avoid it with tasks that
are too demanding, the Pomodoro technique can
help you avoid multitasking. Setting deadlines. The Parkinson's
Law says that work expands so as to fill the time available for
its completion. This is why it's so
important to set clear deadlines and
time limit on tasks. Smart goals. Anytime you set a new goal, tried to use the smart approach. Smart means specific,
measurable, attainable, relevant,
and time-bound. To lose half a
centralized system to keep track of
all your to-dos. If you have multiple places, notebooks posit to remind you, you may feel overwhelmed and are most likely to avoid
and procrastinate. Try to have all your
to-dos in one place. Calendar. Use a
calendar to design your ideal week so that you can include all the things
that are important to you. Having a calendar
can help you be more intentional,
more efficient. It can help you reflect better
about what you have done. And it can help you
communicate more clearly with others involved in
your day-to-day activities. Having a calendar doesn't mean scheduling every
minute of your day. We will learn more about this
topic in the next session. Distractions and time
robbers set yourself up for success by avoiding distractions when you are wanting
to focus on a task, communicate clearly with others. Said your phone in
silence, use a timer, choose the right space for
the task you are about to do, and use any other
strategy you need to avoid getting distracted
and being interrupted. Become aware of any time robbers that may show up
during your day, notice them, and then create a plan of attack for the
next time they show up. Tracking your time. Anytime
you are doing a new task, it's very helpful to track
how long it really takes. Once you find out you will
be more likely to schedule enough time or to break the task down into
smaller chunks. We tend to be very optimistic when it comes to how
long things take. They normally take
longer than we expect. You can track your time
using your journal, your notebook, or using an app. Habits. Start noticing your
current habits by journaling, reflecting, and being present. Once you uncover
your current habits, it's easier for you to set new intentions to
form new habits. You can then use a habit
tracker to visually see how you are doing and how many times you are repeating
these new habits. Habit stacking. Habit stacking is a strategy
that will allow you to start a new habit on
top of an existing one. E.g. if you want to create a new habit of
drinking water every morning and you already have the habit of having a
coffee every morning. You could stack the new habit of drinking water on top of the existing habit
of having a coffee. You could set up
a glass of water in front of the coffee machine. Or you could place
a policy that says, drink water on top
of your coffee mug. You can be as creative as
you like and make it fun. Accountability. Use accountability to
keep yourself on track. Accountability can be achieved
in many different ways. Some examples are involving a friend or family member in the activity you
are trying to do. Asking for a phone call or text message to check
on your progress, snapping a photo of what you are doing and send it to someone. Setting reminders
on your calendar or for placing visual reminders. Set meetings with others. Said meetings with
yourself to reflect. Use your journal to create habit trackers and bright
your emotions and feelings. And many more ideas that you
can explore for yourself. Reward yourself with something fun once you complete the task. Getting started. Many times, especially when you
are feeling stuck, the best next step is to
just getting started. When you allow yourself
to get started, you will start creating energy, momentum and more clarity. Maybe your next step is to allow yourself some time to
think about the task. To think about what steps may
be required to brainstorm different approaches
to communicate with others who are involved
or can help you, and to notice any emotions
that may be triggered in you when facing this
task and process them. After this process,
I promise you that you will feel
differently about this task. You will have more clarity
about the next step. You don't need to know all the steps in
order to get started. Many times, getting started with the next step will help you
discover the following ones. Shifting your
energy and mindset. It's very helpful to mix up activity types to help you shift your energy and
change your mindset. E.g. if you have been sitting
down doing a mental task, you may benefit from
some physical movement. If you have been doing a
very physical activity outside in the cold, maybe you can benefit from
slowing down and relaxing for a few minutes with
a warm beverage inside. Creating a self-care list, different activity types can be a great tool to remind
yourself of the options. It myself can list. I have this activity types,
physical, creative, social, relaxing, playful things
to do with my wife, thinks to do with my daughter, and things to do alone. Every time a new idea comes
up, I brought it down. This is a great reminder for me of all the
options that I have. Thank you for your attention
and your curiosity. I hope that some of
these strategies help you improve your
time management. You have any questions
or want to share your specific situation
to get support, please use the course classroom. I will be delighted
to support you. If you have a strategy
that I read I mentioned, and it's helping you with
your time management. I would love to
read it here too. In the next session, you are going to
put everything that you have learned in this course into your week using
habits and routines. I can't wait to do
this exercise with you. I will see you then.
10. Designing Your Ideal Week Creating Routines & Habits: Welcome back to this
time management course. In this session, you are
going to create routines and habits that you will be
able to fit in your week. We're going to do an exercise called Designing
Your ideal week. You will be able
to put into action everything that you have
learned so far in this course. From a time management
perspective, one day is not enough time to reflect everything you
want to see in your life. One month, one quarter, or one year, It's too much time. One week is the sweet spot. Every habit or routine that you would like to see in your life. Ideally, it will be
reflected in your week. A week includes five
working days and a weekend, and it repeats over and over. You will have the opportunity
to create your ideal week, test your creation, and then reflect and
tweak as you need. And this process can repeat
as many times as you want. In my own case, I did
create my ideal week. I tested it to dictate. And once I was happy with it, I will just repeat it
until my life evolved. Again. I do this exercise with my wife because
we were together. We have a daughter and we
share a social calendar. But we both know
how important it is to create personal time, tuple time, family time, work time, and social time. This exercise came from our own frustrations
of not having clarity, of not being able
to honor our needs, are not being able to communicate
clearly what we wanted. Our lives were chaotic and
we didn't feel in control. Days and weeks we're
going by and we were reacting to everything
that was coming our way. We didn't like it. Once
we did this exercise, our lives changed
dramatically for the better. Every now and then, our needs may change, our activities may change. And that's a great
time for us to revisit this exercise and
tweak it as needed. We did this exercise
with pen and paper. We created seven columns, one for each day of the week, plus an extra column on the
left to write down the time. We did 1 h intervals
starting at 06:00 A.M. and finishing at 11:00 P.M. that's what
makes sense to us. You can do whatever
times work in your life. You can also print
a weekly template if that's easier for you. You can also do this in
your digital calendar. Create blocks of time
that repeat every week and share your calendar
with others involved. I want you to feel the same way. I want you to create
a week that you love. A week that serves you, fulfills you and energizes you. Do you want that
week for yourself? Are you willing to invest
some time in discovering how your ideal week looks
like? Let's get started. The first thing I
would like you to do is to look at your
intentions from session to pause the video if
you need time to find them. I want you to review
them one-by-one and make sure that they
are still relevant. If there are any new intentions, I invite you to write them down. Look at every
intention one-by-one, and notice how you feel. Visualize yourself taking
action on each one. What does it look like? What are you doing? How often? Connect with them? And
notice how you feel. Any feelings that arise are welcome here and
they are necessary. You may be feeling
excitement, motivation, gratefulness, and you may
also experience fear, discomfort, confusion,
overwhelm, lack of clarity, and any other emotional charge. Many times our limiting
beliefs will get on the way. And we may feel like we don't
deserve that we are not good enough or capable
of making these changes. That it's selfish
for these things. Whatever is showing up, I invite you to
create space for it. Observe it, accepted. It's here for a reason. Use the emotional processing
technique that you learned. If you feel the need
to feel free to pause the audio anytime and take
as much time as you require. At this point, you have connected with
your new intentions, with all the emotions that these new intentions
may trigger in you. Once you have looked at its intention and
you feel complete, I invite you to look at your current situation exercise that you did on session three. At the beginning of this course. In this exercise,
you kept track of your week and data
task inventory. You track the
reality of your life and all the emotions that
you experience in one week. Look at that exercise. Review what you did every
day and how you felt. Notice any emotions that
are showing up for you. Give them space, accept them. They are real. If you didn't do this exercise, this is a great time to
get started doing it. It's never too late. What you are doing now is connecting with your
current reality. That you can become aware
again of what you really do. I invite you to compare
this current reality with your intentions and
notice any differences. Notice any new feelings
that may arise in you. Notice any ideas that may show up on how to do
things differently. You are doing really
deep work here. And I promise you that it
will pay off very quickly. I know it may feel
uncomfortable. We add a waste of your time, selfish and many other things. You are confronting yourself
and your current habits. And that is not easy. But please stay with
me and trust me, I have done this
process many times with myself and with others. And I always have seen
amazing transformations. The time that you are investing now will help you save
time, save energy, and create a more
exciting, meaningful, and enjoyable week for
the rest of your life. You will show up in your life with more passion and intention. And this change will
have a deep impact in yourself and all
the people around you. It's going to be so worth it. I promise you it will. Now, you are ready to get started creating
your ideal week. Keep in mind your intentions. Keep in mind your
current reality and the things you want to
change or do differently. And keep in mind Any
ideas that came up for you on how to move
forward differently. This week that you are about to create is your first draft. It doesn't have to be perfect. You just need a starting point. You get to tweak it, change it, updated as many times as you want until it feels good to you. So please put your
perfectionism aside, fear aside, and let's
get started with curiosity and willingness
to try new things. And to fail. It's time to get your weekly
template or create one. Make sure that you
have seven columns, one for each day of the week. And I call them on the left
to keep track of time. Select the times that
makes sense to you. A break them down on
the left column, e.g. in my case, I start at 07:00 A.M. and I finished
at 11:00 P.M. I do one-hour intervals. You can do 30 min intervals
or 15 min intervals. The more you do, the more space you will need in the paper, and the more overwhelming
it may feel. So I recommend maybe you get started with doing
it by the hour. Now, let's get started
creating blocks of time for the basics
of your life. I invite you to create a
block of time for sleeping, a block of time for
eating breakfast, lunch, dinner, or whatever
times you want to eat. Creative blocks of
time that you would like to see happening
in your life, not what you currently do. If that's not what you
really want to keep doing. Now, you can keep going creating blocks of time for the
things that happen weekly. Maybe you work Monday to Friday
from 08:00 A.M. to 05:00 P.M. so you will create five blocks for
work. If you want. You can color these blocks
with different colors. What's the next thing
that repeats weekly? Maybe you grocery shop
every Friday evening. Maybe you go to the gym
every Monday night. Maybe you visit your family
every Sunday morning. Maybe you take your
kids to school three mornings and pick them
up four evenings. Once you have created blocks of time for each of these
weekly activities, it's time to fine
tune your week. Feel free to pause the video at any time that you
need more time. Completing these blocks of time. At this point, it's normal if you find yourself in
one of these scenarios. I have a hard time writing
down things in my week. It feels limiting.
This is normal. I felt this way. It's important to get started and start
trying new things. My week is already full and
I don't have space for more. This is a very normal
scenario and this exercise is brilliant to help you
confront the reality. We only have 24 h every day. And we may have been very optimistic about what we can do. This exercise will
help you put things in perspective and start
prioritizing with more intention. I don't know where
to place things that don't have a specific
day and time. I invite you to test some
options and see how they feel. You can always change
them as needed. If you don't allow yourself
to try something different, you won't find out. Some activities involve orders, and I don't have clarity about when these things will happen. Well, this is a great
opportunity to have clear communication with them and to set healthy,
unintentional boundaries. I don't know what to do with
the empty space in my week. That's a very common one. It makes me anxious. This feeling is
very, very normal. It's an invitation to ask
yourself deeper questions like, what do I want? What do I like? What's my purpose in life, etc. It's a great opportunity
to discover new things to do and find new activities that may bring
meaning in your life. I invite you to allow yourself
are testing period of time to try different ideas
and see how you feel. Yes, because with
no expectations, be playful, I'd be curious. I hope that these scenarios help you understand better
your situation. If you are facing a
different scenario that I didn't cover, please share it in
the course classroom and I will share more
strategies with you. Keep in mind that you are
confronting the way you live, the way you behave, the way you think you
are creating new habits. It's going to be uncertain, unfamiliar, and
uncomfortable. For a while. It's going to require a lot of your presence, your energy, and consistency to
repeat these new ways of living and thinking until
they become new habits. It's going to feel
chaotic and that's okay. You are in the process of
discovering what works for you. You are testing ideas and
they don't all have to work. It's okay if you
discover that some of these ideas are
not what you want, you are not failing. You're actually learning
from these experiences. By now, you may have a pretty clear week
to start testing. You don't need to sketch on every single minute
of your week. It's okay to have clear
space and allow yourself to flow and be in the present moment if
that's what you enjoy. You can also create
flexible blocks of time. E.g. you can create a
three-hour block of time and call it flexible or set an
intention like self-care, learning, creativity,
social, physical, family, time, coupled time, etc. You don't have to
know the specific activity you are doing. That activity can change. You are setting the
intention and the kind of energy and activity type
that you want to know. In my own case, I do have specific windows of time
with Claire activities. I need to do. I have empty
space with nothing schedule. So that depending on how
I feel in the moment, I will choose to do one
activity or the other. I keep a list of the
activities I want to do on a weekly basis if they
are not time-bound. E.g. I am to do one
walking meditation awake. I want to work on new courses
are few hours a week. I want to cook homemade
food every week. These activities don't need to happen a specific day or time. They could, but I enjoy more being flexible and
following my flow. If I find myself procrastinating them or feeling frustration
or overwhelmed, then I may explore a different
approach and test it. You can play around with
these ideas and test them. You will end pretty
quickly what feels good, and what you don't like. If you have the
opportunity to do this exercise with someone else, that will be amazing. You can keep each
other accountable. You can reflect about
your week together. And you can have someone
to help you process any emotions that may
arise along the chain. I do this with my wife
and it's very helpful. It allows us to
understand each other better and to support each
other's wants and needs. I am so excited for your ideal week and the impact that it will
have in your life. Please, sharing the
cost classroom, but you are the
most excited about. Also, feel free to ask any questions you may
have about this exercise. Shed any emotions
that came up for you and any celebrations. I will see you in
the next session where you will
learn how to test, tweak, and maintain all
these amazing changes that you are creating
in your life.
11. Testing, Tweaking, & Maintaining: Welcome back to the last session of these time management course. In the last session, you created your first
draft of your ideal week. Today, we are going to talk
about ways to keep testing, tweaking, and maintaining your
ideal week moving forward. Putting everything into
action in your week can be very intense and emotional
the first time you do it. But it gets easier the
more you practice it. I promise it does. You will keep uncovering
layers of emotions, beliefs, and habits that will allow
you to keep evolving the way you use your time and
your energy and your week. We'll keep reflecting these
changes in an empowering way. There are three main steps I want to share with you today. Step one is testing. Step two is tweaking. Step three is maintaining. Step one, testing
allows you to put into practice your first prototype
of your ideal week. The same way that many
companies come up with a prototype of
their first product. You can take the same
approach with your week. You get to test it in real life. You get to discover if you
enjoy what you created, you can keep notes of
things that worked well. Things you read alike, things you would like to change, new ideas that you have, etc. Keeping track of all
these things in paper allows you to reflect on this
information. In step two. Step two is tweaking. Tweaking allows you to take
what you have learned in your testing period and
tweak your design as needed. Then you will test this
new version of your week. Again. Companies will take their first prototype and
take it for a test run. They will get feedback. Then they will create
their version 2.0 with all the changes that
they discovered were needed to make the
product better. You can do the same
with your week. Then you will go
back to step one and test with version 2.0. Again. Keep track of any changes
that need to be updated. And repeat step two, tweaking these back and
forth between testing, tweaking and testing
and tweaking again, can repeat as many times
as you want and need. The evolution of
your ideal week. We'll start the first
time you test and tweak. And it will keep getting better and better the more you
repeat this process. Once you feel complete with
your week and you enjoy it, it's time to move
into step three. Maintaining. This step allows you to create routines, habits, and ceremonies that
will allow you to maintain the structure
that you have created. The more you repeat
these routines, habits, and ceremonies, the more automatic they
will become in your life, and the less effort it will
take you to maintain them. It will also be easier for you to communicate what you are doing to others and include them in your
day to day activities. You will have an
easier time selling healthy boundaries and say no to things that may conflict with what you have created and enjoy. Anytime your life
changes and you evolve, you may need to go
back to tweaking and testing until you create something that
feels good to you, then you maintain it. I'm happy to share my own
example so that you see all these steps in action
with real life activities. When I did this exercise
the first time, my wife DD quickly
in her journal and I couldn't get my head around
this for over two weeks. I just couldn't do it. Where a lot of emotion
standing on the way. Some of these emotions
were fear of commitment, Fear of being as
leaf of my calendar, fear of not being
able to be flexible, lack of clarity about
what I wanted to do. And when. Note that I am self-employed and I have to decide
what I do every day. Perfectionism. I was feeling like I didn't have all the
information I needed, so I couldn't get started. Fear of having me time due to
being new in a new country and not knowing what to do with that time, with whom, etc. As you see, I was facing quite
a few emotions that were preventing me from creating the first draft
of my ideal week. I then decided to
get started tracking my time first for
one or two weeks. That exercise really helped me become aware of my
current situation, how I was using my time and gave me a lot of details or
my day-to-day life. Once I had that information, it was easier for me to
create my first ideal week. It felt really good, but it was quite a
process as used. So this is why I structured
this course the way I did. And why you did the exercise of assessing your
current situation at the beginning so that
you get to become aware and uncover all the
emotions that you are feeling. My first idea, we had the
basics, sleeping, eating, working, and then I had a lot of blank space that I didn't
know how to use yet. But this was a great
starting point. I started thinking and feeling every week how my energy
levels were throughout the day and started to test different strategies like
working out in the morning, lunchtime, evenings, doing meditations
at different times, working in creative
projects like creating courses like
this one in the mornings, in the evenings, mid day. And the more I was
experimenting, the more clarity I was
carrying about what fair, good, and what I didn't enjoy. I discover e.g. that I don't like working in creative projects
in the evenings. That I enjoy doing a meditation
in the middle of the day. I really enjoy going to
play squash at lunchtime, the days I work at home, because it breaks my day very
nicely and gets me moving. I feel energized after. And it's also social. My wife and I decided to only work one-on-one
with clients on Tuesdays and Thursdays before
we will offer any days. This boundary helped us
create more intentional days. Then we had our daughter, Eva, that added another
layer of complexity and frustration into
our time management. The first two to three
months, it was chaos. But we started to notice that we were frustrated with each other. We were co-parenting
more than we need it. We didn't know when we had
a long time, Kappa time, work time, family
time. It was a mess. Sometimes I will
go to the gym and my wife will be upset
with me because I spent too much time there and vice versa when she
was going to do yoga. We didn't have
clear expectations. Are we did a talk about what we wanted in a clear,
unhealthy way. We knew that there
was a better way, and we both knew
that it was time to tweak our ideal week.
And that's what we did. And I can tell you how
much our week changed. We sat together and made a list of the things we
wanted to do alone. The things we wanted to do as a couple things we
wanted to do as a family and their work schedule that we wanted to create. We became aware of each
other's wants and needs. We started to brainstorm
ideas to support each other. And we were able to
find a happy balance and create an ideal
week to test. At the beginning, we
split our time canning for our daughter
Eva in 3 h chunks. But we discovered after one week that we
didn't like it and it wasn't enough time to get into activities that we enjoyed. Then we tried one day eat, and that was too much to manage. Then we tried half days and that was the
happy balance for us. My wife will take care of her
in the morning until 02:00 P.M. and I will
take care of hair from 02:00 P.M. until
08:00 P.M. bedtime. And the next day we will suite. We looked at the
activities we wanted to do and assign our
week accordingly. These changes allowed us to gain control back of our time. It allowed us to have a longtime family
time and work time. We could always be
spontaneous and do activities anytime
we want it together. But if nothing special
was happening, it was very clear
who was doing what. We stopped feeling
frustrated and we knew when to
schedule activities. When Eva started daycare, our Week change and evolve. Again. She's still
going to daycare. And I will say that we have had the same week for the
past couple of years. Anytime and activity time
changes or our work evolves, or we feel frustrated
with something, we will talk about it, tweak it as needed, test it, and then maintain it once It
feels good for both of us. We then created our week on our digital calendar and it repeats automatically
every week. This way, we can always
reflect about it. And if we need to make changes, we will take the time moving forward so that we can always see what we have done in the past and how
our week look like. It's also very easy for us
to share the calendar with each other and know what
the other person is doing. Any of us can make
arrangements, book work, or plan social events without needing to
ask the other person. This saves us so
much time and allows us to be very efficient
and very intentional. I hope these examples
of my own story helps you creating and maintaining
your ideal week. If you want to learn
more about how my ideal week looks like now, please ask me in the
course classroom and I will share more. Now, I want you to enjoy some time reflecting
about your ideal week. Writing ideas you may have
on how to improve it. Noticing feelings
that show up for you. We're looking at the activities
that you have scheduled. Use this time, however, feels best for you. All right. Thank you so much for allowing
yourself time to do this. It is so inspiring. This is the end of the course. I hope that you enjoyed it and that you've got a lot
of value out of it. My intention for this
course was to give you a very holistic approach into time management that
covers the physical, the mental, the social, and the emotional angles. Thank you so much for your
time and for your presence. I hope to see you in one
of my other courses. Should remember that you have lifetime access to
the course classroom. So feel free to come back
anytime you need support, accountability, or to share your journey and
celebrate your progress. I invite you to
set a reminder in your calendar now
so that you can reflect on how you
are doing and think about the next steps
that feel right for you. This reminder can be set
for one month from now, three months, one year. You get to the site that it has been an honor for me to guide you through
this journey. I hope to see you again soon.
KW Professional Organizers, Organization | Minimalism | Self Care
