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Set Your Goals: It's not too late!

Imagine planning a holiday to an unknown destination and paying to travel aimlessly or wherever the wind blows you. Before you realize it, your time has run out, your money is spent, and you haven’t seen or experienced anything worth remembering. Sounds crazy, right?  Well, this could be what happens to your year if you don’t set any goals. You run the risk of finishing the year with little achievement and lowered self-efficacy as goalsetting is positively linked to higher motivation, self-esteem, self-confidence, and autonomy [1].  

 

A goal is an idea of the future or desired result that a person or a group of people envision, plan and commit to achieve. Goalsetting is the process of determining the goal.

 

According to Inc Magazine, 85% of goal setters will abandon their goals and only 8% of those who set goals will achieve them [3]. Now some of that could be attributed to adjusting the goals that were initially set however based on my...

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Manage Holiday Stress with these 5 strategies

While the Summer holidays started a while ago for Australian children many working parents will have only just started to be on leave. Often the holiday season is an opportunity to spend time with family and friends, to take some time off work, or even escape for a getaway. That may still be the case for some, however for many people these holidays will look quite different. So, however you are spending your Christmas holidays, quiet and alone or busy with others, or online with friends and family there will inevitably be some stress. 

 

The expectations of cultural norms, social events, gift shopping, and entertaining family or yourself(!) can become too much for even the most festive types. In fact, according to the American Psychological Association 8 out of 10 people expect to experience an increase in stress over the holiday season, and that's without a global pandemic or travel bans!

 

With stress comes a greater risk of anxiety and depression so it is important...

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All YOU need to know about Sleep for the holidays

holidays sleep wellbeing Dec 13, 2020

The holidays is the perfect time to focus on getting your sleep routine back on track. Depending on how much your sleep is disrupted it could take up to a week for your body to settle into its natural sleep routine.

 

Sleep occurs as a result of three interconnected processes occurring simultaneously; the opportunity for sleep, the ability to sleep and the need for sleep. When these three processes don’t overlap, we start to experience problems with our sleep. Sure, it’s normal to experience a couple of bad night’s sleep however it is important to take note of it as for some people a bad night’s sleep can become a learned habit which will then need to be unlearned at a later stage. No matter your situation, age or life stage these three processes need to intersect in order to experience restorative sleep.  

 

Opportunity for sleep

While for many this may seem obvious, i.e. we need to set aside time for sleep, it is surprising how many...

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Wellbeing is a daily activity

One of the most important gifts you can give yourself, is wellbeing. It doesn’t have to mean jet set holidays, days at the spa or a healthy meal every now again. Wellbeing is about having good mental health, high life satisfaction, and a sense of meaning or purpose. Who wouldn’t want that for themselves? And guess what? Wellbeing can be achieved through small acts that symbolize to you, that you matter.  

 

Unfortunately, we often become distracted by what life throws at us which leads us to neglect our own wellbeing. When time is limited, and we have an ever-growing to-do list we often sacrifice the time we had set outside for ourselves in order to complete our list of things to do. It’s often easier than explaining to someone why we didn’t get their ‘thing’ done for them.

 

Fortunately, there is a way that you can start to make wellness a habit and integrate it into your day whether it’s a work-day, weekend or holiday. First...

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10 Ways to Boost Productivity in the lead up to Christmas

Tomorrow is the start of December, the last month of the year and a final chance to cross items off the to-do list before you say goodbye to 2020. 

 

I don’t know about you, but I find this time of year tends to get really busy. Clients I haven’t heard from in a while get in contact, new clients make contact to quickly ‘fix’ a few things that have been bothering them, and I have my own personal organizing to do to be ready for my family Christmas. It all tends to speed up at this time of the year and I find myself looking forward to being able to relax on the couch watching the Christmas Special on TV. 

 

 

Wouldn’t you love to reach the Christmas break feeling like you have some energy left to spend with loved ones? Maybe even be looking forward to connecting with others rather than wishing you could be alone for a few days to regroup before celebrating Christmas? For many of my clients December presents them with the ultimate...

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Self-Discipline is Empowering

You may think that developing self-discipline is about making up for limitations so that you can manage their impact more effectively. Perhaps just the thought of ‘self-discipline’ fills you with the thought of being ‘boxed in’ and ‘rigid’. These thoughts have probably been reinforced by previous attempts at changing unhelpful habits and confusing self-discipline with willpower. Willpower is about controlling thoughts and behaviour. Self-discipline is about progress and can be very empowering. Subtle, yet very different approaches.

 

Think back to when you managed to make a change in behaviour that was successful, how did you feel? When you overcame obstacles in your path, accomplished something, that sense of achievement leads you to believe you can do more. It can be motivating and make you feel like you can do anything.

 

 

Being able to exercise self-discipline teaches you to trust yourself and helps you to develop self-efficacy...

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How Sleep protects YOUR health

insomnia sleep wellbeing Nov 16, 2020

Until the 1950s, most people thought of sleep as a passive activity. We now know it is essential for our survival and wellbeing. It provides the opportunity for our body and mind to repair themselves and it is critical for maintaining good physical and mental health.

 

Sleep allows us to conserve energy, consolidate and reconsolidate memories, process information, regulate body temperature and stimulate various nerve circuits within the brain to ensure its proper functioning. The sleeping brain also helps the body’s stress response to switch off.

 

Sleep is not a luxury.

 

We’ve all suffered through days of headache, fatigue and irritability after a bad night’s sleep for whatever reason. Sure, you can make up for it with a power nap or by sleeping it off the following two nights. But when insufficient sleep becomes the norm and you’re not getting anywhere from 7 - 9 hours of quality sleep each night, then problems start developing. 

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How to be more efficient working from home

Before the Coronavirus pandemic, a 2019 LinkedIn survey showed that 82% of new hires wanted to work at least one day a week from home and 57% said they’d ideally like to work from home three days a week.

 

These numbers are now also supported by an Australian study conducted by Boston Consulting Group in June 2020, where between 41 and 60 per cent surveyed (for those who can work from home), revealed a preference that sees them doing two or three days a week from home. The difference in preferences reflected 'age and stage' of respondents, with participants over the age of 60 years preferring to work from home most days. 

 

Over recent years online connectivity has dramatically improved, and now working from home is a realistic and practical alternative. Everyone can benefit, but it’s not all plain sailing…here are some tips on how to be more efficient.

 

 

Set and maintain reasonable...

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8 Signs of 'Lockdown Burnout'‚Äč to watch out for

In March 2020, Australia closed its borders and so our love-hate relationship with ‘Lockdown’ began. I remember in the early stages people were happy to be working from home. There seemed to be extra energy in the air. It meant being able to put on a load of washing before the 10am video-conference call, spending more time with family, getting more sleep due to decreased commute times and feeling a little bit ‘naughty’ wearing comfortable clothes rather than the 'corporate outfit' while negotiating a million-dollar deal. Now nine months on, many are keen to get back to their office, sit at their desk and chat to colleagues in the corridor. Sadly many are being told this won't be possible until mid-2021. Others are quite content to be working from home indefinitely.

 

Whatever your situation, it is more important than ever that we recognise nobody is immune from burnout and that we are vigilant around the signs of burnout for ourselves,...

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Could you be addicted to Stress?

If you are someone that always seems to be stressed out, and constantly looking for more to add to your to-do list instead of managing well what you already have on it, then you might be an addict.

 

Admittedly there are two sides to the impact of stress; there’s a good side which can help you to achieve your best work, support you to learn new skills and pay attention to the details when it matters. However the other side of stress, the less helpful side, is that in large doses it can make you feel overwhelmed, miserable and erode your self-confidence. However, this less helpful side of stress is often linked to having perfectionist tendencies, not wanting to miss out and the belief that it will get better with the more you accomplish.

 

It’s important to recognise that it is human to take breaks and that everyone needs them.

 

It might seem silly to be addicted to something that can affect you so negatively however our relationship to stress is adaptive...

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