Life Coaching with Tereasa Jones - Navigate the World of Relationships

Life Coaching with Tereasa Jones - Navigate the World of Relationships

Tereasa Jones

Decision Management

The Power of Identity-based Habits

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We discussed last week the importance of establishing better habits and breaking bad ones and some tips to ease us into it. Bite-size actions really add up. This week, let’s go a little deeper. Wanting to change a habit is all well and good, but if it is strictly performance-based and reliant on our behavior, we may have a tougher time sticking to it. So what we need then is for it to be tied to our identity – how we see ourselves and then in turn how others see us. It can be especially tricky for the ADHD brain to stick to a plan, so this is even more important for working with ADHD mindset.

Why do Identity-based habits work?

If it’s a part of our core values, we will be more likely to make it a priority — a top-of-the-list, front-burner issue. How it works is deciding first, WHO YOU WANT TO BE and go from there. Here’s my 1-2-3 step for success in tying the value to the habit and action.

Value: I want to be eco-friendly. Habit: I’m going to stop using plastic bags. Action: I’m going to keep canvas bags in my car for shopping and put them back in my car each time I’ve unloaded my groceries.

Value: I want to be someone who keeps a tidy house and appreciates my belongings. Habit: I’m going to pick up my clutter each day. Action: I’m going to set a timer on my phone for after work and then again 30 minutes before bedtime so I can do a walk-through and put away anything I may have left out during the day.

Value: I want to be someone who takes care of his/her body. Habit: Making smarter choices regarding exercise and eating. Action: I’m going to create a meal plan each weekend before I go shopping to ensure that I buy healthier groceries. I’m going to get up 20 minutes earlier in the morning so I can go for a walk before I shower. I’m going to keep healthy snacks like almonds in my car so when I get hungry I won’t drive through a fast-food restaurant. I’m going to eat a healthy snack before I go shopping so I will buy less.

You can apply this 1-2-3 step from WHO you want to be HOW you can make it happen and WHAT you need to do to get there. When you break it down, it doesn’t seem so hard.

This also works with breaking bad habits. For example, if your habit is smoking, create your identity mindset as someone who doesn’t smoke and harm their body with smoke. The habit to break is every time you THINK about smoking, try a mantra like, “I’m a non-smoker and it makes me healthier.” Then replace the action of holding a cigarette in your hand, with say, putting a breath mint in your mouth or chewing a piece of gum. See the outcome in your mind: someone who can resist smoking, who doesn’t need the addiction to cigarettes, who is making a healthy lifestyle choice.

I encourage you to do this in any of the following areas where you would like to create healthier habits.

MONEY/FINANCES

RELATIONSHIPS

WORK PRODUCTIVITY

HOME ORGANIZATION

DESK ORGANIZATION/FILING

WELLNESS/MEDITATION

BODY/ACTIVITIES

HOUSE CLEANING/CLUTTER

SLEEP

We’ll continue our discussion on habits by looking at discipline and focus in the next post. I’d love to hear your thoughts on this identity-based system for habits and which areas you are looking to make improvements in.  – TJ

 

 

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How to Build Better Habits: Part One

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Remember that song, “Hard Habit to Break” in the ’80s? Well, Chicago knew what they were singing about. A habit is hard to break because it’s so automatic, almost unconsciously performing the action. Therefore, to break one – in addition to building better ones – takes awareness and some work.

In this five-part series, we’ll take a look at how to assess and actualize better habits so we can live more fulfilling, productive, and peaceful lives.

To STOP a bad habit, we must first look at it objectively. Jot down when you do the habit and why you do it. For example, something as small as biting our nails can be a mindless bad habit that we don’t even realize we are doing at the time. When you catch yourself doing a habit, stop and ask yourself, “what am I feeling right now?” Anxious? Scared? Alone?

Now ask yourself what you could do to replace that bad habit with a healthier one. For example, you could take ten deep breaths and repeat a mantra instead of biting your nails. Also look for tricks that can help you break the habit, including changing your schedule. If you typically go to the fridge after work to get a snack, go to your bedroom and change your clothes first. Keep a healthy snack – such as almonds – in the car to keep you from the fast food drive-through. The switch in routine is a physical way to remove yourself from the space where the habit occurs. You could also link a new habit with an old one. If you are trying to go to the gym twice a week, do so right after work instead of heading straight home as it will be harder to leave once you are there.

Consider rewarding yourself for better behavior with a gift you’ve been wanting or a place you wanted to go.

Consider getting an accountability partner to help you – especially nice if better health is a goal. Maybe that friend or neighbor can go on walks with you because it’s harder to stay in bed if it’s just you walking alone. Accountability is one of the key roles I play for my clients. I will send them reminders or touch base at certain times to help them stay on track.

The rule of thumb has been 21 days (or times) to establish a new habit. That might take longer for those with ADHD, so grant yourself extra time and be patient with yourself. Remember to start small and add from there. If your goal is meditation or yoga 20 minutes a day, start with five minutes. Add an extra five minutes each week until you’ve gotten up to 20. Remember establishing the new goal may not be “fun” or pleasant and so our reward system may not kick into place until much later. If you want to switch from cream and sugar to black coffee, at first it may taste terrible, but after those 21 cups 🙂 your taste buds will be more used to it. Give it time.

The challenge for those with ADHD is to give yourself reminders and stop the negative self-talk because memory and perfection can get in the way. Just because you may have tried and failed to break the habit or instill the new one in the past doesn’t mean you can’t be successful this time. Write down your goals somewhere you can see them, such as on your bathroom mirror or on a paper on your nightstand so you can remind yourself each day to focus on it.

I’d love to hear the habits you would like to make or break and your progress. I believe in you!

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5 Tips to Help You Monitor Your Focus

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5 Tips to Help You Monitor Your Focus

One of the keys to improving your focus is to first figure out when, where, and why you tend to lose concentration. By spending a few weeks monitoring your focus and concentration patterns, you’ll be able to determine the optimal conditions for maintaining your attention. Once you’ve monitored what improves your concentration and what disrupts your focus, you’ll be better equipped to create optimal work conditions for yourself. Follow these 5 tips to start monitoring your focus today!

#1: Note Distractions
Take some time to become more aware of exactly what distractions are pulling your focus away from the task at hand. Are you particularly susceptible to being distracted by text messages? Try turning off your phone and keeping it in your bag instead of on your desk. Do you find yourself checking Facebook too often at work? Set up your web browser to block those distracting sites.

#2: Experiment with Music
Some people find it easier to focus in silence, while others find a little background noise can improve concentration. A recent study found that having your favorite music playing in the background can actually help you focus on your thoughts. Whether you prefer sound or silence, being aware of your optimal auditory work environment can boost your concentration.

#3: Check the Temperature
Physical discomfort can lead to significant lapses in focus and concentration. A study conducted by Cornell University showed that people are more productive when the thermostat is between 68 and 77 degrees. If you don’t have control over the temperature in your workspace, bring a sweater or plug in a small desk fan to improve your work environment for optimal concentration.

#4: Track Your Sleep
Becoming aware of your sleep patterns can also help you figure out the ideal amount of shut-eye your body needs for maximum focus. Some people find themselves foggy-headed with anything less than eight hours of sleep, while others need to be aware of the sluggishness that comes with oversleeping. Knowing your body and its needs will help you get the right amount of rest to maximize your wakeful hours.

#5: Monitor your Peak Work Times
Some people are most productive first thing in the morning, while others get the most work done right after lunch. Take time over a few weeks to monitor when your focus is at its strongest and at what times of day it tends to lapse. Being aware of your brain’s natural rhythms can help you plan your day and assign your most challenging tasks to your peak work times.

Becoming more aware of your environment and patterns is a great way of monitoring your focus. When you discover the factors which are throwing off your concentration, you’ll be able to take all the steps you need to optimize your work time.

Ready to take action and monitor your focus? My free checklist can help!

Download the Checklist Now

Need extra help monitoring your focus? Book a personal coaching session today.

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Mental Flexibility

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What is mental flexibility?
Mental flexibility is the ability to adapt one’s behavior quickly in order to handle different situations in different ways. This is particularly important when faced with new, complex, or problematic situations. One of the side effects of living with ADHD is that you lack mental flexibility. This is why people with ADHD find it difficult to jump from task to task. Many of them find it difficult to shift their way of thinking quickly in order to accomplish a new task or develop a new skill.

How to manage poor mental flexibility
Because people with ADHD lack mental flexibility, many of them find it helpful to structure their workdays so that they can focus on one task at a time. Allow a set block of time for one specific task and focus only on that one project. Although it may feel challenging for a person with ADHD to work within this type of structured schedule, it is actually more beneficial to allow yourself to focus on a single task at a time. When working on one project within a single block of time, take frequent mini-breaks to rest your brain and reset your focus. Managing poor mental flexibility is another advantage of single-tasking, which we talked about in our last blog post.

How to deal with fear of structure
If you’re reading this and struggle with your own mental flexibility or suffer from ADHD, you may be intimidated or overwhelmed by the thought of setting aside a block of time dedicated to one task. This is likely because many people with ADHD resist structure due to a fear that they won’t be in the right mindset when the scheduled time to focus on a particular task arrives. If that is the case, try substituting one task for another. As long as you pick one task to focus on at a time and take frequent mini-breaks, you’ll avoid the pitfalls of trying to jump from project to project. The important thing to remember is that you can always trade time, but you can’t recover it when it’s lost.

Ready to take control of your mental flexibility, my free checklist can help!

I hope you find this information helpful. Watch for my group on planning that I will be rolling out sometime this summer. NEED HELP? Set up a complimentary strategy session so we can talk about it HERE.

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How Mindfulness Can Improve Your Focus

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In a fast-paced world with countless distractions and demands on our focus, mindfulness and meditation have gained popularity. The most basic principles of mindfulness are about living consciously and paying close attention to the present moment. Because mindfulness requires a special level of attention, it may seem challenging for a person with ADHD to practice this form of meditation. However, research has shown that mindfulness, when adapted for ADHD, can improve focus and concentration.

#1: Single-Tasking

With the demands of modern living, multitasking has become the norm for many people. Unfortunately, multitasking often does more harm than good, resulting in memory problems, excess stress, and increased distractibility. Practicing mindfulness demands single-tasking and asks practitioners to focus on one task at a time. Slowing down and eliminating multitasking can increase your focus and your productivity.

#2: Stress Reduction

Stress often escalates when people get overwhelmed by present demands and future fears. Mindfulness asks that your attention remain in the present moment. Instead of worrying about the future, mindfulness brings your attention back to the present and allows you to focus on what’s in front of you. Mindfulness will help you redirect your thoughts away from future worries and anxieties so you can focus on the present. In addition, the improved focus you’ll get from single-tasking will help prevent you from getting overwhelmed and stressed by everything coming at you all at once.

#3: Improve Concentration

Other research has shown that mindfulness can help rewire your brain and create new neurological pathways. It has also been shown to increase grey matter in the brain, and that extra density can improve one’s overall psychological well-being. By rewiring your brain and creating new pathways through mindfulness and meditation, you’re helping yourself find new ways to cope with stress and handle tasks. This all means that you’ll be better equipped to deal with distractions, resulting in improved concentration.

At first, mindfulness may seem challenging. In fact, many new practitioners struggle with feeling that mindfulness has made them more distracted. This feeling is normal because mindfulness will initially draw attention to your propensity for distraction. Noticing your distractions is the first step in the process. With time, you’ll learn to recognize them and let them go so you can focus on the task at hand.

I hope you find these tips helpful. Watch for my group on planning that I will be rolling out sometime this summer.

NEED HELP? Set up a complimentary strategy session so we can talk about it HERE.

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Executive Functioning and Problem Solving

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There is no such thing as a problem-free life. I wish there was, but there just isn’t! That’s the first truth that we have to accept. When we are faced with a problem, we could always try to avoid it. But avoidance is actually counterproductive. The more we avoid the problem, the bigger it gets. We could try to give it to someone else, but that doesn’t usually work either. Why? Because it isn’t their problem, and the solution they come up with is their own, not ours. We could just make a quick decision and call it done. How many times I have done this, only to regret it later. So… what’s the solution to the problem of having problems?

Before we talk about solutions, let’s talk about why it can be difficult for those with ADHD to process them. The Executive Functioning center of the brain is where problem solving takes place. It is also an area of the brain that people with ADHD have difficulties with. After we acknowledge that the Executive Functioning center of the brain isn’t going to help very much, we can develop strategies to make sure that a person with ADHD doesn’t become so overwhelmed with solving their problems that they just give up trying.

Here are some of the roadblocks that I personally have when dealing with problems. Maybe you will see yourself in some of them:

#1: I haven’t clearly defined the problem. (I need to look under the hood)
#2: It seems like it will take too much time. (I stink at estimating time)
#3: There are too many possibilities or choices. (That overwhelming feeling is waiting in the shadows)
#4: Fear of making the wrong choice. (Consequences!? I’m not sure what they are yet, but I don’t want to have to pay them)

I could make the list longer, but I think you get the gist.

Let’s take a look at Roadblock #1: I haven’t clearly defined the problem.
If we aren’t careful, we could work and work to solve a problem that isn’t really a problem at all. Here is an example: One of my clients wanted to work on getting along better with her boss. She said the lines of communication between them was poor. We worked and worked on this problem, but made no headway. Finally, I asked her if she was sure that this was the right problem to be working on. She initially said that it was, but upon further discussion, it turned out that the real problem was that she didn’t want to work there at all. She really wanted to pursue her dream to become an interior designer. We were able to change course after correctly identifying the “real” problem and have worked out a plan for her to return to school (while still being employed) to get her credentials. Of course there are many more challenges she will need to overcome, but I have faith that she will be able to address them now that she has clearly defined the problem.

On to Roadblock #2: It seems like it will take too much time.
Being realistic about time is another issues that people with ADHD have. After clearly defining the problem, one of my favorite strategies to deal with this roadblock is to “chunk it down”. All this really means is that you list the steps that need to be taken. After listing all of the steps, you may have 5-10 more manageable “to-do” items on your list. Now you can get a grasp on how much time you think each one of the steps will take. Write down that number… and then double it. Yes, I said DOUBLE it. Knowing that correctly estimating times is a challenge, we should give ourselves a cushion. I can almost hear you now saying “But what if I finish before the time is up and have nothing left to do? I will be bored!” First, boredom won’t kill you, and secondly, always have something on hand that you can do should you find yourself with some extra time on your hands.

How about Roadblock #3: Too many choices or possibilities.
The biggest problem with this roadblock is that it often leads to either procrastination or paralysis. Either way, the decision isn’t being made. When you are confronted with a situation where you have many possible choices, it might be difficult to choose among them, even when the stakes are low and most of the choices would turn out fine. So, narrow your focus. Pick 3 or 4 of the possible choices and look at their pros and cons. Eliminate each choice one at a time until you only have one left. That’s the one! That is your choice. See, that isn’t so hard. I know, easy to say when you aren’t the one standing in the cracker aisle trying to make a decision about the right cracker for the occasion. Really, your guests probably won’t even notice!

Finally, there is Roadblock #4: Fear of making the wrong choice.
This is a first cousin of Roadblock #3, too many choices. Ask yourself “What’s the worst thing that could happen if I make the wrong choice?” Usually the worst thing isn’t really all that bad. This is really based on a limiting belief that there is a “right” choice and a “wrong choice”, and you must choose the “right” one. Develop something you can say to yourself (a mantra) when this limiting belief threatens to derail you. An example might be. “There is no “right” or “wrong” choice, any choice I make will work just fine”. Find a mantra that resonates with you and work on it. But keep it short. Our subconscious loves it when we give it too much information. Gives it more to argue about!

Give these suggestions a try and see if they work for you.

If you would like some help with these, please contact me to set up a complimentary strategy session and we will see if working with me might help you!

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Executive Functioning – The Root of the Problem for Those with ADHD

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Executive functioning is the decision-making center of the brain. It’s the part of our brains that helps us do just about everything that we do, except for autonomic functions. We don’t need to think about breathing, for example, it just pretty much happens. We don’t think about our eyes blinking as they, for the most part, just open and shut rapidly on their own. However, we do need to think about what time we need to get to work on time, or plan family vacations, or finish our homework, or get our expense reports in at work. These are functions and decisions that will have a consequence attached if they don’t get done. Some people call our executive functioning center the “CEO” of the brain. This is a pretty good visual for all of the things that executive functioning is responsible for.

These kinds of decisions are also the ones that are the most difficult for a person with ADHD. Why? Because the ADHD brain lacks the stimuli to get its thoughts organized properly, or to even remember that it has to consciously think about certain things. The CEO isn’t doing their job!

For people with ADHD, planning, problem solving, attention, working memory, verbal reasoning, inhibition, multi-tasking, mental flexibility, initiation, task self-monitoring, emotional regulation, sustaining focus, and sustaining effort are functions that are not working properly. Wow, as I read what I just typed, I thought, “What a bleak picture that paints of people with ADHD.” Don’t get me wrong, I LOVE my ADHD clients! Let me tell you that people with ADHD are some of the most creative, fun-loving, sensitive, caring people I’ve ever had the pleasure of knowing. But the reason they are my clients is because their Executive Functioning Center needs some tweaking!

Over the next few weeks, I’m going to focus on Executive Functioning. Without a good understanding of how it impacts the ADHD brain, it is difficult to understand what’s actually going on and how to develop systems, strategies, and routines to take care of those things that don’t come so easily to people with ADHD.

Some things to remember as you go through this series are:

  • Not everyone is the same. There is a wide spectrum of differences and abilities in the Executive Functioning of all people, and this is certainly true for people with ADHD as well.
  • When I work with people with ADHD, the first thing I do is look for their strengths. It is so much easier to use strengths to develop plans rather than solely focusing on challenges.
  • We all have challenges. All of us! People with ADHD have some challenges that are pretty predictable given their diagnosis, but that doesn’t make them less able to perform.
  • Through the development of systems, strategies, routines, and self-compassion, people with ADHD can be productive and on top of their lives. It just takes some strategizing.

If you or someone you care about has ADHD, you are not going to want to miss out on this series. First comes understanding, then comes action. Without understanding, it’s hard to know what to do next. That is the reason coaching is an irreplaceable part of the treatment plan for people with ADHD.

Please comment and let me know what you would like to know about Executive Functioning. I’ll be sure and include those thoughts in the series. And if you need a coach, or you think you might benefit from coaching, please contact me to see if working with me might help. You can grab a copy of my new e-book “Living Life Intentionally with ADHD, Open the Door to Your Potential” here. I hope you find it helpful!

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Minimalist or Simplicity, What’s the Difference?

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Everywhere you turn today, you see books, articles, and blog posts about simplifying your life, or the value of a minimalist lifestyle. Some might say that both phrases have been overused, and perhaps they would be right. But it’s the concepts, not the words, that I’m interested in. What you decide to call these concepts isn’t nearly as important as what you actually do with them.

When you decide to live a clutter-free life, I think it’s important to think about all the “stuff” you have, all the “stuff” you bring in, and all the “stuff” you can get rid of. If you are anything like most of us, you bring in a lot more stuff than you take out. This leads to massive amounts of clutter in your home. Today, many people rent at least one, or sometimes more, storage units, just to house their “stuff”. Their “stuff” has literally grown to the point where it can no longer be contained in their homes. Storage lockers might be great if you have a spare million or two lying around, but pretty expensive for the rest of us. So, what can we do to help get rid of some of our “stuff”?

For now, let’s think about this as living with less, but still having what you need and want. There are a lot of tips on how to clear your closet or organize your drawers, but I don’t think that’s what is needed here. I think what you need is a new way of thinking about your stuff. We are all consumers, that’s for sure. So, how do we stop all of this consumption? Why should we want to stop it? The bigger, perhaps more important question is “What will it mean for my life if I live with less, but still live with the things I love?”

I can share what it means to me as I downsize, declutter, and put the brakes on my consumption. It means I have:

  • More time with my family.
  • More space and time for hobbies.
  • More time to create.
  • A space that is pleasing to me, especially when I first get home. I can actually enjoy the beauty of my home, without the clutter.
  • More energy. It takes a lot of energy to tolerate clutter.
  • Less stress. Fewer choices to make leaves me free to spend more time enjoying things.

I guess you could say it all in four words: freedom, time, space, and energy. These are the things that I am learning I can have, if I just give up bringing more in, and spend more time taking things out!

How about you? What would it mean to you to declutter, simplify, minimize, and limit your consumption?

I’d love to hear about some of the things you do to streamline your life.  We learn by sharing with each other, so comment below and let’s start streamlining together. You can grab a copy of my new e-book “Living Life Intentionally with ADHD, Open the Door to Your Potential” here. I hope you find it helpful!

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Streamline Your Life with These 10 Clutter Hacks!

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Last week, we talked about mental clutter and how it can impact your daily life. This week, let’s talk about physical clutter. Learning how to managing physical clutter is a huge subject, but with some systems and structures, you can reclaim a sense of physical order in your life. Once it is under control, you will begin to notice that you are more relaxed and much less stressed when you are in your space. As an added bonus, I have a free clutter hack checklist that you can download at the end of the article to get you started!

To start, here are 10 clutter hacks that will streamline your life:

#1: Find a permanent home for the important things that you use on a daily basis. For instance, you could hang a key hook near your home’s doorway. This is where your keys will live from now on. Never let your keys leave your hand until they are hanging on that key hook. Keep your wallet or purse, phone, planner, umbrella, jacket, or anything else important near the key hook so you will easily be able to grab them on the way out of the door. If you have the space and the budget, a mud bench can work well for this purpose.

#2: Deal with your mail. Before the mail leaves your hand, deal with it. Do an instant sort by standing next to the trash and/or recycle bin and toss your junk mail. Don’t let it take up residence in a pile on your counter, desk, or table. If you find important mail, put it in a designated spot that you will go through once a week and take care of. If it is urgent, deal with it NOW. Not later.

#3: Keep projects and hobbies accessories together in bins or decorative boxes. Here, there are so many options for attractive storage that you can incorporate them into the décor of your home. Be sure to label them clearly to avoid the “out of sight, out of mind” tendency. Make sure that each family member has their own bin, just for their own miscellaneous stuff.

#4: Do a “race against time” when you need to do a quick clean up. Set a timer for 15 minutes and then hurry through the house, picking up as much clutter as you can. Remember that, while this will instantly improve the look of your space, you will still need to sort through the collected clutter at some point. This is a nice trick for when you only get 15 minutes notice before someone shows up at your door. This can actually become a fun game if you involve the whole family!

#5: Set an intention of 15 minutes every day to tidy up the places that are always a mess, such as your desk or a kitchen counter. Do this before you move forward with the rest of your day. It may take a week or more, but if you just stick with it, you will build a habit and it will get cleared. The only caveat here is that you must completely clear one area before moving on to another area. One step at a time.

#6: Live Clean. Set an intention that you will clean up as you go. If you use a bowl, a spoon, and a cup for breakfast, it goes straight into the dishwasher, not on the counter or in the sink. If you pull out 5 different outfit ideas to wear to school or work in the morning, re-hang or re-fold the items and put them away before leaving the area. (If you choose your outfit the night before, this problem could be eliminated altogether).

#7: Keep an empty container (maybe a box or sack) in your closet. When you find something that you don’t love, or doesn’t fit, or for some reason you don’t choose, put it in your container to donate. There are plenty of people who will be delighted to have these items. When the container is full, take it to your donation location of choice.

#8: Don’t buy more than you can use or more than you can store. If your pantry is small and storage space is scarce, buy only what you can comfortably store. If you buy more, the newer items might get piled on top of the older items, which won’t be discovered until well past the expiration date. This wastes money, time, and is unsightly.

#9: Keep travel items together. You may end up with duplicates of some things, but it will be worth it when you pack and arrive at your destination. Going on too many trips to Walmart after arriving at my destination taught me this one. Remember that cosmetics, medications, and some personal care items have expiration dates. These are the things that you should not store, but rather have them a checklist so that you can pack them as you go. Create a packing list. You can start it now, and add to it the next time you travel. I actually have two, one for road trips, and one if I am flying. Believe me when I say that I have a lot of comfort items that I like to take with me and flying doesn’t allow for some of them.

#10: Consider going digital with your reading. When purchasing a new book, see if there is a digital option and get the app to read it on your device. Magazines can be a huge clutter issue. I admit that I still like holding a magazine in my hands, but I am moving towards going digital as each subscription expires. The upside of going digital is that you have all your books, magazines, and reading material in the same place to take with you when you travel!

As always, baby steps. Even one small change today will make a big difference tomorrow.

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Streamline Your Life Using the Principle of Multiplicity

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One of my clients wrote a document that she calls the “Jones Principles”.  These are attitudes that she has learned throughout our coaching over the past several years.  One of the Jones Principles is the principle of multiplicity.  In other words, if you are going to put the work in, make it so that you will benefit from the it more than once. At the end of this article you will find a handy Jones Principles Checklist that you can download!

This principle really speaks to simplifying and streamlining your life. It can be applied to many facets and I will be talking about more of these in future blogs, but today I just want to introduce you to the concept.  One example would be when you are preparing a dish that may be time consuming, why not make two at once and put one in the freezer for later? This same client also mentions that when she shops for her son’s winter clothing, she purchases several pairs of identical gloves so that when he loses a glove, he has a replacement right away. It saves him from having to throw the other out and helps her son salvage gloves during the winter. Furthermore, it’s convenient for her because she doesn’t have to keep making trips to the mall to replenish them during the winter season.

Probably the most helpful streamlining thing I do however is making salad for the whole week.  I put the salad in 5-7-quart sized mason jars, and voila! Lunch is done for the week!  The ingredients for my salad include romaine lettuce, spinach, carrots, red yellow or orange peppers, apples, strawberries walnuts and feta.  Bear in mind that the apples and avocados do turn a little bit brown, but it doesn’t affect the flavor at all.  If you want, you could toss them in with a little lemon juice before adding them to the jar to help them retain their color (but I think it changes the flavor).

Another thing I do with food is I make Quinoa cups for breakfast.  I make them in 1 cup ramekins with lids and freeze them.  When I make these, I make a lot!  My oldest daughter loves them so I prepare around three or four dozen at a time.  Doing so in advance ensures that healthy breakfasts to start the day are available right at our fingertips!

Remember to download the Jones Principles Checklist below to get started! 

I’d love to hear about some of the things you do to streamline your life.  We learn by sharing with each other, so comment below and let’s start streamlining together. You can grab a copy of my new e-book “Living Life Intentionally with ADHD, Open the Door to Your Potential” here. I hope you find it helpful!

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Also posted in ADD/ADHD, Coaching, Cognitive Distortions, Decision management, Life Coaching, Procrastination, Time management | Tagged , , , , , , , | Leave a comment
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