power of balance

www.powerfuljourney.comwww.powerfuljourney.com

POWERPOWERofof

BALANCEBALANCE

Cate L. Gibson, Powerful Journey ConsultantsCate L. Gibson, Powerful Journey Consultants



What are your Biggest What are your Biggest Stressors?Stressors?


What is your MAIN stressor?What is your MAIN stressor?


Turn to the person beside youTurn to the person beside you

and tell them.and tell them.


XXXXXXXX

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BLUEBLUE

GREENGREEN

YELLOWYELLOW

REDRED

WHITEWHITE


MULTI-TASKING BUBBLEMULTI-TASKING BUBBLE


BUSY, BUSY, BUSYBUSY, BUSY, BUSY GOES THE MANTRAGOES THE MANTRA

Just like a drug keeping us on a high of what we see as efficiency and fulfillment-power as we finger our beeping, ringing, wireless devices, cell phones,

laptops, etc.


What are the PAYOFFS of What are the PAYOFFS of

MULTI-TASKING?MULTI-TASKING?


Feel important Feel important (Who needs God, when you are around?)(Who needs God, when you are around?)

Feel valuedFeel valued AvoidanceAvoidance ProcrastinationProcrastination DenialDenial Self sabotageSelf sabotage Passive-aggressive responsePassive-aggressive response We will get more accomplishedWe will get more accomplished


Side effects of multi-tasking?Side effects of multi-tasking?


Neuroscience is crystal clearNeuroscience is crystal clear


Brain can only handle doing Brain can only handle doing ONEONE thing at a timething at a time

MT is actually glorified task switchingMT is actually glorified task switching It may look efficient to some, but research shows that is comes with a price. It may look efficient to some, but research shows that is comes with a price.


Inefficient: shifting between Inefficient: shifting between taskstasks

can cost 40% of your can cost 40% of your productive timeproductive time


Excessive busynessExcessive busyness

DISCONNECTS US FROM OUR DISCONNECTS US FROM OUR CREATORCREATOR

Miss meaningful connections from our higher sourceMiss meaningful connections from our higher source


UnhealthyUnhealthy: it can cause : it can cause headaches and stomach headaches and stomach

achesaches


Office workers across the Office workers across the country reported:country reported:

28% of their time dealing with 28% of their time dealing with interruptions and transitions interruptions and transitions related with multi-taskingrelated with multi-tasking


Next generationNext generation

hhardest hit since ardest hit since

Multi-tasking is a way of lifeMulti-tasking is a way of life

How will they carry out tasks that require hours or even days of work on end with an attention span of a few How will they carry out tasks that require hours or even days of work on end with an attention span of a few minutesminutes


Multi-tasking makes Multi-tasking makes you OLDERyou OLDER + the level of stress-related + the level of stress-related

hormones hormones (cortisol/adrenaline) (cortisol/adrenaline)

Wears down your system through Wears down your system through biochemical frictionbiochemical friction


Study- Institute for the Study- Institute for the FutureFuture Fortune 1,000 companies Fortune 1,000 companies

employees send and receive employees send and receive 178 messages a day 178 messages a day

Interrupted at least three Interrupted at least three times/hourtimes/hour


Multi-tasking Multi-tasking

Deprives you of FLOWDeprives you of FLOW


BRAIN takes BRAIN takes 2020 minutes to minutes to reach maximum focusing reach maximum focusing powerpower

and you’re interrupted every and you’re interrupted every

20 20 minutesminutes


Sad TruthSad Truth

You will never reach your Peak You will never reach your Peak CapacityCapacity


State of FLOWState of FLOW

Where time flies by and things Where time flies by and things get done right the first timeget done right the first time

Imagine if an airplane had to stop and pick up an extra passenger each time it got halfway down the runway: think the Imagine if an airplane had to stop and pick up an extra passenger each time it got halfway down the runway: think the pilot might get a little antsy after a day or two?pilot might get a little antsy after a day or two?


Steps Steps to overcometo overcome Multi-tasking Multi-tasking


JUST DO IT!!!JUST DO IT!!!

Quit COLD turkeyQuit COLD turkey

Commit to doing one thing at Commit to doing one thing at a timea time


Create prioritized listsCreate prioritized lists


Know your peak Know your peak energy timesenergy times


Take a Hike!Take a Hike!

Take walking breaks away from Take walking breaks away from your deskyour desk

Eat your lunch in a park, by a Eat your lunch in a park, by a lake, at home, meet up with lake, at home, meet up with friendsfriends


AvoidAvoid doing major doing major reports/difficult reports/difficult

clients/meetings prior, day of or clients/meetings prior, day of or

after a FULL Moon.after a FULL Moon.


Put first things firstPut first things first

(tackle biggest task first)(tackle biggest task first)

A, B, C pilesA, B, C piles


AvoidAvoid interruptions interruptions

Paperwork from home, come to work early, stay late, only accept emergency calls (define what that means to secretary), set Paperwork from home, come to work early, stay late, only accept emergency calls (define what that means to secretary), set boundariesboundaries


Check your emails 3 times per Check your emails 3 times per dayday


Send out auto-reply;Send out auto-reply; (in order to serve you better, I will (in order to serve you better, I will

bebe

responding to emails at …. if this responding to emails at …. if this

is an emergency please contact is an emergency please contact me at…me at…


Use a memory Use a memory enhancerenhancer Palm Pilot/ notepad to record Palm Pilot/ notepad to record

informationinformation

ONE less thing for our brain to ONE less thing for our brain to have to rememberhave to remember


Serenity PrayerSerenity Prayer


Practice MindfulnessPractice Mindfulness

Be Be fully fully in the in the momentmoment with: with: YourselfYourself ColleaguesColleagues ClientsClients FamilyFamily SpouseSpouse petpet


SignsSigns of of

Multi-Tasking Frenzy BehaviorMulti-Tasking Frenzy Behavior

One task, another comes in to your mindOne task, another comes in to your mind Concentration for long periods is offConcentration for long periods is off Memory lossMemory loss Forget what you wanted to say or doForget what you wanted to say or do Sleep problemsSleep problems Trouble relaxingTrouble relaxing Are you really listening to others?Are you really listening to others? What did she just sayWhat did she just say


Acceptable Multi-Acceptable Multi-taskingtasking Drinking coffee/tea while Drinking coffee/tea while

workingworking

Glancing at your agendaGlancing at your agenda


Writing in your Writing in your agenda/notebookagenda/notebook

Listening to music and Listening to music and reading the paperreading the paper


Holding hands during a Holding hands during a moviemovie

Walking and chewing gumWalking and chewing gum


TurnTurn to to same personsame person you shared your biggest you shared your biggest

problemproblem with with


Share the ONE thing you will do Share the ONE thing you will do from your list that will feed the from your list that will feed the SOLUTIONSOLUTION

Date you will startDate you will start

Who will your support person be at Who will your support person be at home/work?home/work?


Life Style QuizLife Style Quiz


FOUR ROOMSFOUR ROOMS

in your housein your house

(refer to your handout)(refer to your handout)


Physical RoomPhysical Room

H.A.L.T.E.H.A.L.T.E.



H-ungryH-ungry A-ngryA-ngry L-onelyL-onely T-iredT-ired E-xerciseE-xercise



If I lack in any of these areas I If I lack in any of these areas I MUSTMUST first attend to them and first attend to them and then move forwardthen move forward

E.g. decision, action, reaction…E.g. decision, action, reaction…



Breathe deeplyBreathe deeply

Ahhhhhhhhhhhhhhhhhhhhh!!!Ahhhhhhhhhhhhhhhhhhhhh!!!!!



Get your proper ZZZZZZ’sGet your proper ZZZZZZ’s

SLEEPSLEEP

Create a healthy sleep bedtime routineCreate a healthy sleep bedtime routine

Sleep deprived societySleep deprived society

Contributor to violence, road rage, rudenessContributor to violence, road rage, rudeness

Digestion probs., alertness issues, forgetfulness,Digestion probs., alertness issues, forgetfulness,

Diminished mental agility and performanceDiminished mental agility and performance


Healthy Eating HabitsHealthy Eating Habits

3 meals per day3 meals per day (protein at each meal)(protein at each meal)

Minimize Sugar, Salt, FatsMinimize Sugar, Salt, Fats

Avoid sugar free products containing aspertain-fermahide; pop/gum/yogurts/foodAvoid sugar free products containing aspertain-fermahide; pop/gum/yogurts/food

Have a bowl of fruit on your deskHave a bowl of fruit on your desk


What is the number What is the number ONE ONE

Brain food?Brain food?


How much How much waterwater do we need do we need to to drink dailydrink daily??


R & RR & R

DaydreamingDaydreaming MeditationMeditation Walking by water or in the woodsWalking by water or in the woods Reading a bookReading a book ………………

Unplug from your workUnplug from your work


Journaling or writing how you Journaling or writing how you feelfeel

Gratitude listGratitude list


Gratitude attitudeGratitude attitude

TurnTurn to the to the person behind person behind youyou and share and share ONEONE thing you are thing you are grateful for?grateful for?


How did that feel?How did that feel?

Where did you feel it in your Where did you feel it in your body?body?


Let’s get physical….Let’s get physical….

Sports, hobbies, fitness, Sports, hobbies, fitness, outdoors, etc.outdoors, etc.

Men over 50 who don’t exercise regularly run the risk of getting cancer by 50%Men over 50 who don’t exercise regularly run the risk of getting cancer by 50%


Find ways to wash Find ways to wash away the dayaway the day Shower/hot bathShower/hot bath Walk the dogWalk the dog Work outWork out BikeBike Call a friendCall a friend LaughLaugh Eat great foodEat great foodMechanic who’s car broke downMechanic who’s car broke down


Emotional RoomEmotional Room

Bread man never has bread in the Bread man never has bread in the househouse

Patient teacher is over reactive Patient teacher is over reactive with her familywith her family

Mechanic drives the crappy carMechanic drives the crappy car


Three Tier FountainThree Tier Fountain



Support SystemSupport System – share how – share how you really feelyou really feel(Soul Sickness occurs when we hide our true feelings (Soul Sickness occurs when we hide our true feelings

from those we trust.from those we trust.

Our secrets keep us sick)Our secrets keep us sick)

Insight- make a habit of asking Insight- make a habit of asking yourself tough questions about yourself tough questions about what you needwhat you need



Personal InventoryPersonal Inventory

How do I feel at this time? What How do I feel at this time? What do I need?do I need?

FEEL your feelings (I am afraid,FEEL your feelings (I am afraid,

I am overwhelmed)I am overwhelmed)



Sense of HUMOR Sense of HUMOR

Vital characteristic for resiliencyVital characteristic for resiliency (ability to laugh at oneself)(ability to laugh at oneself)

Jokes at officeJokes at officeCelebrations-b.d.’s, retirementCelebrations-b.d.’s, retirementHonest sharingHonest sharing


MORALITYMORALITY

Are you Are you living a lifeliving a life

with with

conscienceconscience and and caring caring outside the office?outside the office?

Screaming parent-nice to boy at doorScreaming parent-nice to boy at door Are you the kind of parent/spouse/friend/sibling/child youAre you the kind of parent/spouse/friend/sibling/child you

want to be?want to be? Are you authentic in your relationships?Are you authentic in your relationships?


Say NO!Say NO!

Detach with love from Detach with love from clients/colleagues,clients/colleagues,

familiesfamilies

When people show you When people show you who they are believe them!who they are believe them!


ForgivenessForgiveness

The Language of Letting Go The Language of Letting Go book by Melody Beattiebook by Melody Beattie

Close your eyes. Think of someone you still carry hurt or anger with? Imagine a Campfire.Close your eyes. Think of someone you still carry hurt or anger with? Imagine a Campfire.

Bring a mentor. Share with the person you are hurt or angry with how you feel, what you need from them Bring a mentor. Share with the person you are hurt or angry with how you feel, what you need from them now.now.

Listen to their response. What needs to happen now in order for you to move on? Ask the mentor is thereListen to their response. What needs to happen now in order for you to move on? Ask the mentor is there

anything they want to add. anything they want to add.


ACCEPTANCEACCEPTANCE

IsIs the answer to the answer to ALLALL my my problems!problems!


Remember to PLAYRemember to PLAY

How do you play?How do you play?

bubblesbubbles


The 5 Love Languages The 5 Love Languages bookbook

5 primary Love Languages5 primary Love Languages1.1. Quality TimeQuality Time2.2. Receiving GiftsReceiving Gifts3.3. Acts of ServiceActs of Service4.4. Physical TouchPhysical Touch5.5. Words of AffirmationWords of Affirmation

Author: Gary ChapmanAuthor: Gary Chapman


Which love language Which love language are you at work?are you at work? Tell the person behind you.Tell the person behind you.

Specify what how you liked to be Specify what how you liked to be valued as an employee?valued as an employee?


Spiritual RoomSpiritual Room

Prayer –faith replaces fearPrayer –faith replaces fear

MeditationMeditation

Nature walksNature walks

Service (volunteer work)Service (volunteer work)


Mental RoomMental Room

Become a studentBecome a student

Read something differentRead something different

Practice MindfulnessPractice Mindfulness


““There’s a hole in my There’s a hole in my sidewalk”sidewalk”

poem by Portia Nelsonpoem by Portia Nelson


What unhealthy pattern What unhealthy pattern of behavior do you keep of behavior do you keep repeating?repeating?


What What changechange will you make to will you make to avoid falling in the hole in avoid falling in the hole in

your sidewalk?your sidewalk?


E.g. food, alcohol intake, E.g. food, alcohol intake, relationship,relationship,

lack boundaries, working too lack boundaries, working too many hoursmany hours


Doing it your way?Doing it your way?


Tell your neighbor what you life’s Tell your neighbor what you life’s purpose is?purpose is?


BeBe the change you want to see the change you want to see in the worldin the world. . GandhiGandhi

power of balance

Documents

payoffs of multitasking

peak capacitywww

productive timewww

peak energy timeswww

comexcessive busyness

wireless devices

comcreate prioritized

higher sourcewww