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Tag: relationships

5 ways to slow down (and get more done)

In primary school we learn the shortest distance between two points is a straight line. Efficiency is rewarded, and the fastest children are given prizes. As we age, schedules become packed with activities, and to-do lists deepen along with wrinkles on our brow. Responsibilities increase, time is limited, and dreams once held dear are pushed to the back burner.

Juggling tasks ultimately leads to a late deadline or slipped chore or even worse, a slighted close friend or forgotten loved one. It’s a tricky scale to balance — one that requires planning, constant evaluation, dependable relationships and support.

It is possible to slow down and delegate, but you have to make a commitment to stop doing everything at once. Magic happens when you do. You’ll feel more alive, have more energy and become re-committed to your work.

1. Evaluate – Consider what must be done and identify what should claim the top spot on your priority list. It can be helpful to separate goals according to time frame: day, week, month, semi-annual, annual.

2. Make a list – Write down what needs to be accomplished today. Looming deadlines should also be noted.

3. Delegate – Handoff tasks that don’t require your personal energy or presence. Look for shortcuts that allow you to focus on what’s really important.

4. Reassess – Take a moment to review what you’ve classified as important/should/must.

5. Self-prioritize – It’s no use pleasing everyone else if your own needs aren’t met. Be sure your tank is full, if not overflowing, and address those around you after you’ve taken care of yourself.

Can questions foster closeness?

I believe they do.

This is why all of Project Exponential’s signature dinners use questions to bring attendees together.

It’s scary to reveal parts of ourselves to others, but in order to nuture relationships and develop closeness in both personal and professional networks, we must establish rapport, build trust and pave the way for future communication.

The questions listed in a recent NY Times article parallel some of the questions our attendees face at monthly dinners. The article groups queries in levels of vulnerability, with the first set serving up light appetizers (“When did you last sing to yourself? To someone else?”) and leading up to the heavy fourth course (“If you were to die this evening with no opportunity to communicate with anyone, what would you most regret not having told someone? Why haven’t you told them yet?”).

Print out the list and ask your partner questions over tonight’s dinner. Let me know how it goes.

Build reputation, establish trust

The fastest way to build reputation and trust with the audiences you care about: treat everyone the same.

Granting exceptions to certain people makes your work difficult, and you have to remember who you promised what. Trust is the only way you can make solutions that matter and develop reliable products.

Give the same respect, the same quality of time, the same work effort, the same level of commitment to each one of your clients. What you do and what you say must align in order for any of it to count.

Depression, mood and what you can do

Last year, around 15.7 million adults experienced at least one major depressive episode; this is about 6.7% of the American population. Anyone who has been there knows once you’re in, you’re in. A dark, downward spiral takes over and it’s difficult to climb out. Depression and anxiety paralyzes even perceptive, bright minds and can kill creative endeavors.

In these moments, it feels almost impossible to think about any benefits or plus sides. Yet during these dips and lulls, there are strategies to be learned and tools to pick up to help fight these dark monsters when and if they return.

I’m listing what has helped me. It’s a long road, and I’m grateful for the caring coaches and counselors and friends and mentors who have helped along the way. I hope some of these tips can also help a few of my friends, no matter where you are in the world or what you’re dealing with. Please know you’re not alone.

Number 1: Return to basics

During periods of depression, basic human needs tend to get out of whack. Some people sleep all day while others can’t sleep at all. It’s important to try to establish a regular schedule and routine. Aim for 7-9 hours each night and try to be awake when the sun is out. Even if you’re tempted to take naps, get outside and soak in some rays, they’re good for you and carry Vitamin D.

Try to eliminate or cut down stimulants. Coffee, sugar, drugs and alcohol give you a temporary high and make you feel good for a moment, but when the effect wears off, you’re left feeling even more drained and tired than before.

From my own experiences working with and counseling clients, I’ve noticed that people who suffer from depression tend to be quite sensitive: emotionally and physically. Take care of yourself from the inside out.

Number 2. What are you eating?

Choose to eat healthfully whenever and wherever you can. Whole foods are unprocessed and contain more vitamins and minerals that help boost moods. Again, sweets and alcohol can be tempting for a temporary high, but your blood sugar levels will crash and can push you further downwards.

Vitamin and mineral deficiencies can make everything worse, so put the junk food away and reach for greens, veggies and whole grains. (Omega-3s have been shown to fight depression.)

Number 3. Get moving

Exercise revs up endorphins, helping you feel better as you move. Walking, stretching, going to the gym — it doesn’t matter, as long as it works for you. Be good to your “Earth Suit.”

Number 4. Look up (and around)

Take a moment to think about the triggers that feed your depression and create anxiety.

Facebook? Surfing the net? Watching episode upon episode of TV shows? Staying in the house all day? Talking about certain people? Eating certain meals? Limit these energy suckers and replace them with creative activities:

  • go for a walk
  • volunteer
  • dig around in the garden
  • visit a local bookstore

Make a list of what makes you feel GOOD. These don’t have to be elaborate, expensive activities. Things like:

  • light a candle
  • listen to music
  • visit the farmer’s market
  • call a friend
  • take a class
  • read a book

are easy, cheap and instant mood boosters.

Number 5. Are you independent?

Many people who struggle with depression are powerhouses. They’re capable, strong and fearless. But being too much alone can make depression worse.

Make yourself get out and connect with others. You don’t necessarily have to interact with anybody, just be around people. Go to a place where you can observe life happening: the library, the park, a coffee shop. Step out of your home, away from your thoughts and into the company of others.

Number 6. Connect

Don’t suffer alone, reach out. Message or call people you like: your best friend since high school, that crazy aunt, your neighbor who comes over with hot soup. It feels good to help others, so let your friends and people who care about you help you. You’re not selfish or weak for asking for help.

Also consider your daily habits and lifestyle. Are they isolating you or helping you build a supportive community?

Please remember, reach out. Contact a therapist, join a group, don’t be alone. You’re not.

Number 7. Your thoughts will still be there.

So take a break.

Getting out of your head and away from yourself can be the best way to gain perspective. To do this, direct your attention outwards. Distract yourself if necessary and meditate on expansion instead of restriction. Try not to focus on the depression. Step away and start focusing on small steps you can take RIGHT NOW, in this moment, to feel better.

Another alternative is to volunteer. When you’re giving your time and energy to a positive cause, you’re getting a vacation from your mind. Contributing to something bigger than your own problems and yourself moves your energy and focus away from yourself and your thoughts and onto someone/something else.

Your thoughts will still be there. You can always return, possibly with a different perspective.

Things will be OK. It can get better, and it will. Just take a break.

Search for meaning

The internet gives you many lives. You can write an article once, muster the courage to post it online, become disappointed when it falls flat and goes unshared, resolve to forget about it and write something else. Then one day, you wake up to an inbox of responses and questions as if this was a piece you posted yesterday.

This sometimes happens to me.

Lately, a few of my Medium posts have undergone rebirths, and I’ve found myself answering questions about the search for meaning and joy and life. “Should I go to a monastery?” “Do I need to volunteer in a different country to find myself?” “What advice can you give me to discover my passion?”

I don’t have any answers, really. I know that the answers we often want most are right in front of us. They don’t necessarily require a trip around the world, months spent in solitude, or someone else to show us the way. I wish I could tell you a perfect formula. I wish I had this formula myself three years ago when I first set out for Nepal.

But I think that’s my big secret. I stopped looking.

I was driving myself crazy with these exact same questions. I was browsing the self-help section for career changes, dog-eared my way through What Color Is Your Parachute, and still no answers. My journal was a messy scrawl of ink and tear, I mean, coffee stains when I got on that first plane to Kathmandu. I knew was I was hurting and raw and sick of feeling like crap. I wanted to feel good, both in the world and in my body and make a positive contribution somewhere. And this is how I found myself teaching English to a bunch of rowdy monks.

No, I had no idea I was going to start a Learning House. If you told me I’d spend the next three years of my life in Nepal, I would have laughed. But I did know that giving to others and empowering individuals through education brought me deep satisfaction. In this way, my focus shifted from myself and onto something positive. I stopped questioning and just did.

Meaning found me. I hope it finds you.

Unique opportunity: private coaching

In the past, I helped a few individuals polish their story, set doable goals and learn techniques to live a more colorful, energetic life. Then I went to Nepal and started a small learning center.

Space has –yes!– opened up in my schedule, and I’m able to take on one or two new coaching clients.

If you seem to have roadblocks you can’t get past or want to set some projects into motion, maybe I can help. I’ve worked with writers and entrepreneurs, seasoned business folk and career changers (you can read some recommendations here).

I use practical exercises to help you find what works best for YOU. This won’t work if you expect me to tell you what I think you should do. We’ll use Google chat and Viber to connect, and your emails will move to the top of my priority list so we can measure your progress and hold you accountable.

Because of the time and dedication I commit to the people I work with, I can only accept two new clients.

To apply, please click here.

If we’re a good match, I’ll send details about our work together and how we’ll get started.

More about me:

I’m a social worker who made the leap from government work into corporate branding before landing into the entrepreneurial world of startups and marketing. Relying on my experiences and the acumen of former clients and colleagues, I’m happy to share what I’ve learned:

  • business strategy and brand proposition
  • how to market and engage audiences
  • starting big projects and setting achievable goals

I love watching people succeed. Let’s accomplish some dreams together.