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Webinar: Dynamic Ways to Lower Stress and Increase Productivity

​This pandemic has most of us feeling stressed and overwhelmed. How do we show up at our best, stay productive, and take care of ourselves all at the same time?


Jill Cruz 2:41
Hello, everyone. Welcome. I just want to say that I am a huge fan of elevate. I've been a member for over a year now. And I've met some incredible women in this group. So I'm super excited to be presenting to you all today. And we're going to be talking about dynamic ways to lower stress and increase productivity. So sorry. So I think that this may be some of us can relate to this right now. Just that feeling of overwhelm, I just want to tap out between all of the normal stress that we have adding COVID and working from home and many of us are homeschooling our children from home even though that wasn't our choice, there's a lot going on. And we are a lot of us are really stressed out and just kind of want to tap out. And yet, we have a lot that we want to accomplish at the same time, right? building your business moving forward in your career, keeping your house clean, taking care of pets, children, and also maybe taking some time for yourself. And I think we all kind of this is sort of the dilemma of the modern day woman is how can we be successful and accomplish a lot of things but still, you know, sort of protect who we are and the other personal things that are important to us. And so we do our best to do this. And at the same time, it's very challenging to be productive. And to not run ourselves ragged. We all have this vision of ourselves being the Superwoman right, the modern day Superwoman, I can get it all done. And yet, it's so challenging. And I don't know about you. But for me, my goal is really to get more stuff done in the same amount of time, or even less time. And that way, I can have time for myself. So if you feel the same way, if you feel like somehow you want to be more productive, but not add to your stress, put it in the chat, just let me know just say, Yeah, me too, or I want to relax. I want to have time to relax or whatever it is that you feel. I think we all want this. This, you know, the best of both worlds, right? I'm sorry, the long guys are here today. So if you hear background noise, it's my long guys. Yeah. So how do we do that? How do we be productive and protect what's important to us, our family, our friends, our relaxation time? This is I think the the conundrum that many of us deal with. So we're going to talk about Lowering stress and increasing productivity. But I would like to ask you before we start to kind of make me a promise, and that is the information that I'm going to present to you. I want you to think of it today as that you're looking at a menu, you know, you go to a nice restaurant, well, we used to go to nice restaurants. And you would have a list of things to choose from, and you would choose one or two, you wouldn't order everything on the menu, most likely, hopefully not. So that's how I want you to view today's presentation, that that I'm going to present a lot of information to you, and you're not going to be able to adapt all of the things that I talked about, but it's just not possible. But what I would like you to do is as I'm going along, think about Okay, this is something that is this is coming to me right now. So maybe one or two new things, not the whole menu. Okay, so if you would Promise me that you would do that just say yes, I'll do that or I promise. Because one of the things that I find when I work with clients is that we do we want to take on a lot, I think it's just our nature, again, we want to be productive, we want our personal lives. And then we just want to get it all done really quickly and be the best we can. But it's just too much. So that is one morning that I want to give you that there will be a lot of information. This is not a one of those webinars where I'm going to gloss through a bunch of things, you're going to get a lot of good information. So you may even want to take notes. So we're going to talk about three major takeaways. The first is I'm going to introduce you to effective time management tactics, and also simple stress busting tools, and some of these tools you may have never heard of before. And also easy self care tips. And all of these topics are interrelated. I like that Naomi says I promise not to try to boil the ocean.

Jill Cruz 36:54
Yeah, it's, it's, it's actually this thing of we need to do less, right, we we want to be more productive, but at the same time, we want to do less, and how do we do that. And I think the time management is really important. So if you only come away with one thing that you learn from this webinar, it would be this be brutal with your scheduling, be gentle with yourself. So we want to put the pressure on the schedule, not on ourselves. And I'm going to talk more about that and what that means. So these are the time management tactics, I'm going to talk about good planning, effective time chunking, high power transitions, and building a maximum productivity schedule. So I'm going to talk about what each of those means. So when it comes to good planning, if you are a good planner, and maybe you aren't by nature, if you are a good planner, by nature, that's wonderful. If you're not it, you know, it's a little bit more challenging. But if you do, you're going to be more productive. I'm sorry to say it, but planning is the key to productivity. Well, if you're a good planner, maybe you don't mind, but some people just don't naturally plan. So the goal is for you to if this is the area that you feel like you need to work on would be to set up a one year plan with your goals. It could be personal goals, it could be professional goals, it doesn't matter whatever era you would like to work on right now. Your start by writing down a one year plan. So one year from now, I want to be earning this one year from now I want to have this, I want to have this position in my job one year from now I want to have this relationship, whatever it is. And so also when you set your plan and your goals, try to set things that are within your realm of control. So if you want to, to, you know, be in a certain relationship or be in a certain position in your job, that's not always within the realm of your control. So you want to make your goals, think action items, things that you are doing to push you in that direction. Because we can't control the outcome. We can control our actions, though. So once you have your one year goals, you want to set those into three month goals. So what do I need to be doing three months from now six months from now nine months from now, in order to be successful, and to reach that one year goal. And then you want to set up your weekly goals based on your three month goals? And then your daily goals based on your weekly goals. So is this making sense? So you kind of want to break it down? If this makes sense. Just put, Yes, I got it. Maybe Maybe this is nothing new for some of you. But I just want to make sure that everybody's understanding that you kind of want to create that big picture. And then and then break it down chunk, chunk, chunk, chunk, chunk, chunk, until it's like okay, what do I need to do today to get to where I need to be a year from now. Thank you. Thank you for the feedback. So this is how we set up our goals and I would love to know Yeah, lay er Lee says silly that never thought of getting that granular, but it really, really needs to be granular. And as a matter of fact, I would like to ask all of you, who on this call today? Do you have a plan for today? Do you have your schedule written out for today? If you do say, Yes, I planned or whatever it is, I have a daily plan. Okay. Tracy, Nancy. Yes. It makes it less overwhelming. I do three things a day toward my weekly goals, etc. Okay. Awesome. So So this is kind of basic, right, but we need to have that plan. Now the question is, how do we how do we create that plan so that it's highly effective, and I'm sure many of you are familiar with time chunks and the Pomodoro Technique.

Jill Cruz 40:47
So sometimes you have a schedule plan, you know, however, it works for you. The point is, I literally jumped out of bed and turned on my mat on my work. So yeah, that's, that's what we often we do, right? But before you turn on your computer, what's your plan for the day, what's your schedule, and the Pomodoro Technique is basically 25 minute time chunks, where you are focused on work. And you could have a 25 minute chunk of focus work and then another and another, you could plan out your day based on these materials. The interesting thing is that when you are in the Pomodoro, when you are highly focused your brain, okay, so, um, I am very interested in neuroscience. And so part of what I do when I work with women, is to figure out like, you know, the name of my business work with your nature, I want to understand how our brains work so that we can be better. So I will have a little neural science sprinkled in here. And one of them is that when you're highly focused your brain, your prefrontal cortex, which is the executive functions sort of part of your brain, it's in what is called the Central Executive network. So you are highly focused, you're cranking it out. And that is fantastic, right? So when you plan your pomodoro, you want to know, you want to think about how many plumber drills Do I need to get task a done can be done, test, see done. So when you're planning, think out about those plumber drills. And they could be 25 minutes, 30 minutes, 20 minutes, whatever works for you. Because everybody's different, right? Like some people can hyperfocus for 25 minutes, no problem. For other people, it's harder. But you need to stick to the schedule. And the next thing we're going to talk about is those transitions, because this is where so many people lose a ton of time with their productivity. So and Does this sound familiar? So you you do your 25 minutes or a half hour, your hour, you get this thing done? It's like yeah, I feel good. Okay, what do I do next? And sometimes, you know, if you're highly effective and productive, you will look at your schedule, and you'll say, Okay, next I do this. But I have to admit to you know, I'm not always 100% that effective. So what happens is, I mean, maybe you can tell me, do you know what I'm talking about the transitions, like, you just got off a client call, you just finished writing up a report, you just finished a prop of some kind of task. And now you're in a transition? What do you usually do in that transition time? Because I can tell you what I do. If I'm not being productive, check email, exactly. check email, or go onto Facebook, a lot of us are using social media. So we have to go into LinkedIn or Facebook or whatever to check in.

Jill Cruz 43:37
So you build on a lunch break or a walk. That's great. Um, yeah, 15 minutes later, I find I have checked everything and done nothing. Exactly. Thank you, bash, that's perfect. You basically put it, but made my point for me. So what we want to do is take these transitions and actually use them wisely. Think of the transition as your energy recharge time. And this is this is the part to me that's so fascinating, is that if you can do 25 minutes of hyper focus, remember, I talked about the Central Executive network, and then I have a five or 10 minute transition, where you get your brain into the default mode network. That's the, when your brain is in the default mode network, that's when you're kind of mind wandering. You're spacing out, you're letting your mind wander. Now imagine if you could hyper focus for 25 minutes and then use your transition wisely. To let your mind wander. And the best way to facilitate this is to you know, step away from your desk, do something physical, go outside, file your nails, do the dishes, do something that doesn't require your conscious thought. And allow your mind to wander. And that is going to give you maximum productivity because you could spend an hour right 25 minutes hyperfocus five minutes break. 25 minutes hyperfocus five minutes break. You can probably do multiple pomodoro rules if you allow yourself to have that transition and use it wisely. And also, during that transition, think about what you're going to do next. So that when I go out of a pomodoro, the first thing I do is I check my schedule. I'm like, Okay, I know what I'm doing next. Now, I'm going to walk away, and I'm going to go stare out the window. Or I'm going to go outside and look up at the sky and just let my brain take a rest. So I think this is a pretty interesting strategy to to try. Now there is the, you know, what one, what I'm calling here, the maximum productivity schedule. And that's where you when you create your schedule, not only are you thinking about pomodoro, rolls, and transitions, and all of that, you're creating your schedule based on your energy, and your preferences. So I personally in the morning, I'm at my best. So what do I mean, you know, when you're at your best, obviously, you want to do your hardest work? Right? So let me know in the chat, when are you at your best? Because not it's not in the morning for everybody. Some people are groggy, and they're like, no. 1pm is when I'm good. So are you more morning, afternoon, evening, late night? Yeah, 10am 5am seat, like, we're all different. And that's beautiful. But But the important thing is that you understand when you are at your best, and you understand that the the tasks that you need to do. So a lot of people are in the morning, you know, and that and that's fine. So you want to do your hardest and most important work when you are at your best whether it's talking directly with clients, create being creative, writing things up that sort of thing. And also, you want to minimize distractions and being pulled by outside forces. So one of the things like an email, social media, text, all that stuff, when we allow ourselves to be drawn into email, or, or these things that are not on our schedule. Now, we are not the masters of our universe, right, we're allowing other people to determine how we spend our time. And I want to encourage you to kind of, like, minimize that as much as you possibly can now working from home. Yeah, you know, kids, dogs, all of that stuff. It's hard. But once you have the schedule, then of course, you know, it's it makes it easier. If you don't have a schedule, then obviously, you're going to be, you know, at the at the whim of whoever decides to interrupt you. So we want to minimize that and put email at the bottom of the list.

Jill Cruz 47:34
Okay, so if your job is being responsive, then that's, you know, I mean, not every job, like if you're a waitress, you're you know, I don't know if anybody on this call is a waitress, maybe you are a bartender, yeah. Like, you know, you have to be responsive. And that that is very true. So, so how your schedule runs is, you know, you have to be in charge of that, though, right, determining how that is. and email is lowest on the list. So I do I see my clients, I write, I write up things, I'm working on a book, all of that stuff I do in the morning, and I put an email in the afternoon. And yes, I check it in the morning to make sure there's no emergencies. But otherwise, I'm doing it later in the day. And I'm going to introduce you to the Eisenhower matrix, although many of you already have maybe been introduced to it. And so basically, the way it works is this was created a long time ago. There are four different types of tasks, there are those that are urgent and important. not urgent, but important. not urgent, not important, urgent and not important. So now if you think about the way they created it was you either are going to do it, you're going to schedule it, you're going to ignore it, or you're going to delegate it. So as you're making your schedule, think about this, is this something that's urgent and important? Well, maybe I need to do it. Now before I even the person bash, who said you know, your responses, well, maybe everything on your schedule is urgent, important, fine, get it done. But for for most people, especially in a corporate environment, we should really be focusing on doing things that are not urgent or important and those are in our schedule. And if something is not urgent, and not important, we need to just ignore it. Or you know, things that are urgent, but somebody else could do we want to delegate. So this is a little bit more sort of advanced scheduling stuff, but it's you know, for those of you who are interested in this, I found it to be a very interesting sort of added layer to your scheduling. So your planning and your schedule should carry the weight of productivity, not your brain, trying to hold on to every little detail of what you have to do in the day. Get it all out onto your schedule. Everything if you need 20 minutes every day to go in scream into a pillow. get taller. You know, so we want to really be honest with ourselves when we're making our schedule and put the weight of that productivity there. And that way, so I like to think of it you know, some people on this call, you may have an assistant. But you know, when they show in movies, that really important lady who's walking around, and she has this little minion guy following her around with with a with a notebook or an iPad telling her Okay, your 1130 is here. And at 12, you have this and one you have that. Most of us don't have someone like that running around after us. But your schedule, think of your schedule as that is that assistant, it all should be up to the schedule, and you just check it. Okay, what do I need to do next? That makes sense? Um, so I think this will help. You know, for those of you who are struggling with time management that will help with your productivity.

Jill Cruz 50:53
Yeah, so yeah, when you're in a meeting, and someone's pinging you, my gosh, you know, like, somehow we have to technology's wonderful, but somehow, it's just like, overwhelming us. So now we're going to get into stress, the more effective Your Time management is, the lower your stress will be. Just think of the the, you know, fancy lady who's walking around very, very busy, very, like mean, think about people who are very busy, they don't, their their schedule is beyond their control, right? And, but that will minimize your stress, because you're not worrying about all the things that you're going to forget about doing. So that's the first thing you need to do. Well, maybe that's not your issue. But if Time management is an issue for you, that's the first thing you need to do to lower stress. Now, we talked about Brain Stuff, neuroscience, and one thing that I think is really important, and many of you probably already know, this, but it always bears repeating, is that stress puts your brain in the primitive and reactive state. So when I was talking about the Central Executive network, and the, you know, default mode network, that's all your prefrontal cortex, that's the more modern, more human part of our brain. But we are hardwired, our animal brain will kick in when we're stressed. And forget about your default mode network, forget about the central executive function, now the animal is in charge. So we stress it is the opposite of product, it's not really conducive to productivity in most cases. So I'm going to introduce you to some simple stress busting tactics, some of which you may have never heard of. The first obviously, is proper time management, which we already talked about, then we have the concept of reframing, getting into nature, helping others. And we're going to talk about self care at the end. So reframe now when I put this statement up here, stress is debilitating. Who agrees with this? Let me know if you agree with this sentence.

Jill Cruz 53:04
To say I agree.

Jill Cruz 53:08
Yes. So we are we are basically taught this right, stress is debilitating. And, you know, a long time ago when we lived on the plains, and that sort of thing. Um, stress was was very helpful, but most of the time we have chronic stress, right? So interesting, Susan, yes, but some stress can push me to act. Thank you, Susan, for saying that, because I want to hear what you think of this sentence stresses enhancing. So those are two kind of different ways of looking at stress, right? It could be debilitating, it could be enhancing. And the truth is that, and this is from a study, I'll put put the study down here at the bottom. They they actually found that when people have high stress, and they perceived the stress as being damaging, it actually increased the risk of death by 43%. So I but Susan says I have too much on my plate. And I feel like a can't act right. Yeah. So. So what but the point of this? So yeah, I definitely do my best when I work under stress. So the point of this is that if we constantly are under stress, which most of us are, and at the same time, we're like, oh, the stress is killing me. And the stress is awful. I'm going to I'm going to die at a young age from all of this stress, that's actually making the situation worse. So what we want to do is actually reframe how we see stress, to think of it as enhancing. So I and I'm not saying this is easy to do, but but it's actually effective. When People and in this study when the participants who thought of stress as benign, they were protected. And this is like their look following people over long periods of time and looking at mortality rate, which is pretty bizarre if you think about it. So it is relative, Ashley. So we, yes, we sometimes you're in such a high stress state, there's no way you're going to sit there and be like, well, the stress is probably good for me, let me just, you know, calm down and reframe here. I mean, that's not always going to be possible. But as much as you can try to reframe the stress to this is something that's necessary, right? Now, it's going to enhance my performance, it's going to make me more, you know, acutely focused on this job, or whatever it is. And yes, it, you know, eats away at our brain, especially if we're stressed chronically. But in the moment, sometimes we do need that stress. And so let's not totally think of it as debilitating all the time, because it's certainly not going to help us to think of it that way. Now, this part, I love talking about this. So there was a study done, I'll put it down here, where they tested people saliva, quarter, salivary cortisol. And then they had them sit in nature for 20, or 30 minutes and 40 minutes and beyond. And then they tested it again. And what they found was 20 to 30 minutes was the sweet spot. And it you don't have to be, you know, in the depths of the woods to do this, they just, as long as you perceive that you're in nature, it could be in a park in the middle of a city. If you perceive that you're in nature, it actually will lower your cortisol, which I think is when I read this study, I was like, I'm going to tell everybody about this. Because what an easy way to lower stress unless you unless you live nowhere near nature, then I have another idea for you. Listening to sounds of nature can push your body into relaxation mode. So that's called the parasympathetic side of the nervous system, when you listen to nature. And this was also a study that they did. People who listened to babbling Brooks, birds chirping, campfire, you know, that kind of thing. It reduced their, it reduce their stress in the sense that it pushed them into the relaxation. How do you guys think this is awesome? Or do you ladies think that's awesome, I love this. So if you're stressed, and it makes sense to you listen to some kind of nature music that you know that you relate to. portal app has a number of nature sounds so this could be something in the background while you're working that just will will sort of relax your body a little bit. And they found that the people who were the most stressed had the greatest benefit from it, which I find also to be totally fascinating. So if you can't, if you can get outside and get outside, if you can't then play something in your in your house or your office or wherever you are. But wonderful thing about these days is that we

Jill Cruz 58:06
you know, most of us are working from home. And so it's a little bit easier to do these sorts of things. And the next one is to help others with when I read this, I thought this was just so fascinating. Helping others actually reduces the damaging effects of stress. And again, these are studies where they found that helping behavior whether it's volunteering or helping your neighbors, it increased the odds of five year survival. For those with high stress. They basically were as if they were people who had no low stress. That's fascinating to me. So just think about it, you know, reframing the conversation a little bit in your head, listening to some nature sounds and maybe spending a little bit of time helping people out. These are all things that we can actively do to lower stress in our lives. I think you know, it's pretty cool stuff. So anyway, so this was the study. So Susan says my six month old loves a crashing wave sound on her said, Yeah, crashing waves. I like the the birds chirping in the in the campfire one gets me every time. So just to reiterate, for reducing stress, having your schedule, planned out putting the pressure of your productivity onto your schedule. And, you know, proper time management. Well, we do stress, reframing, getting into nature helping others. And now we're going to talk about the body energy budget. So it doesn't matter how beautiful your schedule is planned out. And you know, you could be listening to nature sounds and all of that. And, you know, being productive as trying to be productive, but if your body is depleted, then it's probably not going to work. So this energy is the currency of productivity. So if you and I would love to hear If you can relate to this, so I mean, the more energized you are, and I'm not talking about nervous energy, where you're all hyper and you know, stressed out that kind of thing, but just you have energy, you feel like, Okay, I'm not tired, I can do this, my brain is clear focus. I'm more productive. Thank you, Ashley. Yes, I feel the same way. Like, you know, if I've been up really late, or I drink some alcohol or something, my productivity goes, I actually don't even do that during the week anymore. Because I want to be productive. Sometimes these slides don't progress as I like them to. Oh, there we go. Okay. So there's a concept in neuroscience called the body energy budget. And this is where your brain is actually constantly monitoring your energy budget and adapting accordingly. So if you're low, enter, if your brain detects low energy, it's going to manifest most likely, in your mental clarity, you're probably going to feel it right away. Like, I'm not as sharp and focus, like, I don't know about all of you, but I definitely want to be sharp and focused and energized. From the moment I wake up, and well, I wake up groggy, but but from, you know, after I wake up until the end of the day, and this is how we're going to be productive. So this involves stress management, which we talked about sleep, diet, and physical activity. These four factors are the, you know, I mean, some people I forget his name, but there's one guy who says, you know, these are the four pillars of health, I actually think of it a little bit differently, sleep is the foundation, and then we need to deal with diet and physical activity, sort of on top of that. So we're going to talk about each of these sleep. So poor sleep results in less energy, I think this is pretty obvious. It also results in negative emotions, more negative emotion. So if you, you know, attitude is everything, right? Like in the day, if you're feeling, you know, defeated and a little depressed and you know, negative on yourself, well, that's not really going to help your productivity and certainly going to increase your stress. So we want to get sleep. Now, I'd like to ask a question here. They're, they're sort of two camps. There are people who have poor sleep by choice. And they're poor people have poor sleep, due to disordered sleep, they have some form of insomnia. Let's just call it bad sleep. So you know, if if you fall into it, not everybody has some people have perfect sleep. I'm not assuming that you all do have bad sleep. But if you do feel like you're staying up later than you should, by choice, I'd be interested to hear so disordered sleep. Yeah. So it's, it's really, really two different conversations, right? It's one thing to say, just go to bed at 10pm. It's like, well, if I can't, if I can't fall asleep, and you know, I really want to but right, or your kids interrupting your sleep. That's really a tough firm.

Jill Cruz 1:03:10
You'll leave the phone downstairs. Yes. I'd like that. Susan. That's, that's the thing is a lot of times we get caught up at the end of the day and all these little things. Yeah, so a lot of disordered sleep is like is that's, that's probably the another pandemic that's going on right now. But I'm going to give you some tips for sleep. I don't know why this I'm sorry. My little app here is not responding. It's beautiful AI. I don't know if anybody's used that. But anyway, so ways to improve sleep consistent. And these top three that I'm telling you about right now are all based on research. I've done a lot of research into sleep. And there's a ton of stuff out there that's like, yeah, they did one study and maybe on rats or something. But these top three are the ones that have been more consistently shown to help actually help with sleep, consistent sleep and wake times. So going to bed and waking up at the same time every day. Not saying it's easy to get into that habit. But if you can, it's going to actually improve your sleep. And your body works on these rhythms, right, we work on circadian rhythms, so it's going to, we want to get in our body craves that rhythm. Definitely no large meals or heavy exercise three hours before bedtime, and sleeping in a cool room. So 65 to 68 degrees Fahrenheit is shown to be really the ideal temperature for humans. So even just doing these few things can make a difference but really managing stress right a lot of times people who have poor sleep by choice or disordered sleep, it comes back down to stress. I'm having a hard time falling asleep because my mind is racing. Um, or, you know, I want to stay up, because I just want to decompress for a while. So you know, there's that sleep is very complicated. I love all this stuff. Your husband is watching Netflix, totally, it's like, honey, you need to leave the room. And also waking up in the middle of the night for hours. lavender essential oil, that's nice. The ideal temperature actually is 65 to 68 degrees Fahrenheit. So cool rooms, hot rooms are not conducive to good sleep, and we wake up a lot more if it's hot out. So you know, going back to managing stress is one another way to deal with disordered sleep or even just like, I'm staying up because I'm, I need me time. And a lot of times we're spending that me time watching TV or whatever, maybe not the best way to spend our time. But you know, we again, like going back to how we have this. There's so many demands on us in this modern life. And it's really hard to just like, go from that to Okay, I'm asleep now.

Unknown Speaker 1:06:12
Okay, so the next one is?

Jill Cruz 1:06:18
Yeah, the lavender oil spritz is wonderful. I am just not happy with this app right now. Diet. So eating the right foods optimizes optimizes your body energy budget, I think this is also obvious. But now I'm going to introduce you to my basic beliefs about nutrition. I am a board certified nutritionist, this is what I do. There is no one diet that works for everyone. And in my opinion, anybody who tells you otherwise is either just trying to sell you something or they're just misinformed. There is no one diet that works for everyone. So I'm going to encourage you to avoid dietary dogma. It doesn't mean that you can't learn about the Paleo diet or the keto diet or vegetarian diet, like you can learn about that stuff. But but try to avoid getting down that rabbit hole of Oh, I have to follow every rule and regulation in this diet. Because you know, Guru a told me that that's what's gonna work. Um, okay, Paris, save that for after. Okay, your question. Um, so, but it's important for you to know your macros, protein, fat and carbohydrates. Now, I made a quiz, and I'm putting it in the chat here. And so you can click on that link and take this little quiz, which will tell you, if you're somebody who needs maybe more protein and fat or maybe more carbs, or somewhere in between, um, oh, thank you for putting that in the chat for me. So because, you know, for some of that, for one person, it could be Oh, I ate protein. And now I didn't eat enough protein at lunch. And now I'm tired. So when you talk about diet and balancing your energy, everybody's different, you know, for the lunch that I eat may put somebody else to sleep. But lunch when someone else eats me make it so they're at 3pm, I'm having an energy dip. So So thinking about your macros is absolutely important, essential, but also observe your body, right? So if you if you're like, wow, this idea seems really cool. I want to try this diet, go for it. But pay attention to what's happening with your body, your energy, your energy is going to tell you, yes, there are many things that could affect your energy. But if you change your diet, and all of a sudden you're tired, well, that's a clue from your body. And always emphasize Whole Foods over processed foods. If there is a diet that's like, yeah, you know, this is going to be the answer to all your health problems. You just have to eat a bar every day and eat, have these shakes and buy these, you know, meals and everything. Or this is the best diet in the world. But you know, you can't eat these 55 things and instead, I want you to buy processed foods. That, to me is just automatically like I'm wary. So always emphasize Whole Foods over processed foods. And doing that alone can change your your entire health actually. And finally, physical activity, exercise boosts energy. I think we kind of know that we are designed to move when we stopped moving, we are dying, we are slowly dying. And it's so funny because I have this big huge dog and I would have to walk him for an hour every day my husband takes them out in the evening to throw a frisbee at him. And all the dog walkers are out there. Right? We know that dogs need to move but for some reason we forget that we need to move to we are designed to move that will optimize your health and your energy and walking as I love I'm a huge fan of walking, walking in nature to reduce your stress and improve your mood. And actually they've shown that walking is is just as if not more effective than antidepressants for alleviating mild depression. So that's pretty cool. And also You're walking, or you're doing the dishes, you're gardening or cleaning all different forms of movement that actually facilitates your brain getting into the default mode network. So if in your career and your job, you're looking for more creativity, all of us, we need to have creative thinking, right? Do it, when you're moving, you can actually allow your mind to get into this default mode network, which I think is just awesome.

Jill Cruz 1:10:26
And our next slide will come.

Jill Cruz 1:10:32
So what I want to do now is the the this is just a summary of the three major takeaways, effective time management tactics, stress busting tools, and easy self care tips. So these you know, and remember, in the beginning, when I asked you to promise that you weren't going to try to do five of these things, just pick one. If it's like, I'm going to try that Pomodoro Technique with those good transitions, great, great, you just, you just were productive in this 45 minutes that you spent with me, or I'm going to just try to get into nature, or I'm going to, you know, volunteer, or maybe I'm just going to work on my sleep, just one or two things. That's it. And if you do that, if you pick one of these two new things for you, and you start doing it, that is going to change what's going to make positive change in your life, as opposed to trying to do multiple things, or getting overwhelmed and just doing nothing. Right. So just pick one. I know there were a couple people in the chat were like Susan, I remember was like, I'm I have too much on my plate. Pick one thing. I mean, hopefully there's something here that you could use, just do one of them. And maybe it is just the reframe, just the reframe. Not I have too much on my plate. But I working on this, I'm working on this. And I'm going to figure out a few things that I can do differently. So yeah, boundaries, well, I could do a whole talk on boundaries. And the next thing that I am going to do, and I'm going to put this in the chat, and I think it has to be sent to you or indirectly. And is a link to recipes. If you if anybody wants recipes, there's a link there. And you click on that, and you'll get in your email, I picked out like a bunch of awesome, easy to prepare recipes. So I know there was a question. So thank you, Lee. I hope I'm saying it right, Lee lay dietary changes. So yeah, help prepping healthy breakfast and lunch daily. Okay. Um, yeah. So tell me what it is that you're going to do. I would love to actually, I meant to do that to ask you to say, Hey, I'm going to do this one thing. I'm going to work on this one thing. So we'd love to hear from you. And if you have questions I want to go back to there was a question about how to boost energy. Paris asked, What else can I do to increase my energy? The size quality sleep healthy eating and exercise? So Paris? I would say, Are you are you doing stress management? That's what I'm wondering, cuz that you didn't mention that in your list. So yes, okay. So if you're in a situation where you're like, I meditate I journal, I eat well, I sleep well, I'm physically active, and I'm still tired, then that's indicative of a deeper problem. So, which I obviously can't figure out through chat on this call. But, um, one of the most common things and I know nothing about your parents, I don't I'm not saying this is you at all, but one of the most common things is some oftentimes people are not sleeping as well as they think they are. Maybe getting a sleep study, or, you know, tracking your you know, all these I have the aura ring, there's the Apple Watch, where you can track your sleep and see, sometimes you're waking up. I didn't realize till I got this ring that I was waking up, you know, six, seven times in the night I didn't even know. So and and I have my ways of that I've worked out you know, that I've dealt with that. But one of the, the, you know, if you go to a doctor, they're probably going to ask you about your sleep. beyond that. There are many reasons why your energy could be affected. It could be hypothyroidism. I don't know. But I think if you're really really you know, killing it in every area and you're still tired, that's it's time to maybe get some good blood work done. Um, Ashley? Yes. The aura ring. I love it. And somebody asked him a planning tool. Um, you know what? I have a I have a planner, I have my Google Calendar and I have paper and that that's as simple as I have. It really, there is a product called the productivity planner. And in that black, it's a book, it's a little book, you know, black book that you open up and you you can actually plan out your pomodoro rules. And it doesn't leave time for transitions. But I mean, you you can build it into the book there. I don't have a specific tool that I use, because I'm old school. What tools would you recommend for effective scheduling? planning?

Jill Cruz 1:15:32
Yeah, okay. So that was that was basically what I was answering. So I keep my calendar very, very up to date, all the times, I'm, again brutal with my scheduling on my calendar, I write down my I have a well, I use 15. Five, actually. But that's through this program that I'm in. So in 15, five, I have my three month goals, and then my weekly goals, I actually do use that tool, but it's not your passion planners. I've actually had a Passion Planner for a while to 15 five as a tool, but it's not really good for individual use.

Jill Cruz 1:16:10

Jill Cruz 1:16:11
you know, I mean, you could really just get a book and write like I have this book, write everything down. I'm very old school. But I do make sure that I know what my three month plan is what my weekly plan is. And my daily plan is literally just pieces of paper, eight to nine. But I'm sorry, I can't be more helpful in that regard of having like the perfect app for for productivity and all of that. So any other questions?

Jill Cruz 1:16:41

Jill Cruz 1:16:48
Well, this was fun.

Jill Cruz 1:16:51
Thank you. Thank you for attending and being so interactive through the chat. It's hard when I can't see all of you. I wish I could see all of you.

Jill Cruz 1:17:01
You're welcome. And I was happy to be here.

Jill Cruz 1:17:06
Have a great day.

Johanna Pulgarin 1:17:09
Hi, Jill. Hi, thank you so so much for your presentation today for answering all those questions that came in as well. Lots of really awesome actionable tips to take out of this. And I love that. I love that you all were also super engaged in the chat box as well. Thank you so much for tuning in and taking the time to be here for yourself, but also along with everyone else who's tuning in with you, too. We're all about community and sharing these experiences together, even though we're virtual. We're doing our best to continue that community and connection aspect through these online events. So thank you for joining us. Thank you, Jill, again for taking the time to be here. Keep an eye out everyone for an email that will come out from elevate tomorrow afternoon with the link that Jill shared with us in the chat box. So if you missed it today, you'll get it in your email as well. Right. Thanks.

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