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Are you tired of setting ambitious goals, only to lose momentum and watch them slip away? As someone always striving to optimize and achieve more, I know how frustrating it can be to feel like you're spinning your wheels.
After countless experiments and iterations, I discovered a system that has been an absolute game-changer for me. Combining the power of ChatGPT for high-level strategic planning. With the tangible accountability of a physical planner like the Self Journal.
In this guide, I'll walk you through exactly how to leverage this tool stack to gain clarity on your goals. And break them down into actionable steps to stay focused and motivated every day. By the end of this article, you'll have a proven framework for achieving even your most ambitious dreams with consistency and ease.
The Power of the ChatGPT + Self Journal Stack
Before diving into the nitty-gritty of implementation, let's understand why this tool combo is so effective. As someone who's struggled with the breaking down of big goals, ChatGPT is a game changer. It's like having an intelligent, strategic planning partner available on demand, 24/7. By speaking with AI like a goal coach, you can gain clarity on your big-picture goals and why they are important. From there you can break them down into manageable steps, and even generate creative solutions to challenges along the way.
But here's the rub: while ChatGPT is incredible for high-level strategizing, it can become a distraction too. It's easy to get lost in a sea of ideas and possibilities without ever taking tangible action.
That's where the Self Journal comes in. By putting your plan into a tangible, paper-based format, you create a physical level of commitment and accountability. It's not an app that you close down and forget about, but a journal right in front of your each day to keep you on track. Not to mention that the act of writing down your goals is scientifically proven to be more effective. Writing down and seeing action items forges a deeper connection to your goal.
Defining What Matters Most
Before jumping into AI, you need to get clarity on what you want. Your big goals should align with your core values and long-term vision, ensuring that you're investing your time and energy into pursuits that bring genuine fulfillment and purpose to your life.
Take a moment to sit with yourself and explore the deeper motivations behind your goals. Ask yourself questions like:
What do I want to achieve, and why is it significant to me?
How will accomplishing these goals impact my life and the lives of those around me?
What values do these goals represent, and how do they contribute to my overall sense of purpose?
By gaining clarity on the underlying drivers of your goals, you'll be better equipped to stay committed and motivated throughout the journey, even when faced with challenges or setbacks. Remember, your goals should inspire and energize you, not feel like a burden or obligation.
Braindump the big goal
This is where I describe the end state I want to reach and have ChatGPT break it down into key milestones and components. This clarifies what's actually involved.For example, let's say your big goal is to write and publish a book. You might start by saying something like, "I want to write a non-fiction book on productivity hacks for entrepreneurs. Can you help me break this down into manageable steps?" ChatGPT will then generate a list of key tasks and milestones, such as ideating your book concept, outlining your chapters, setting a daily writing goal, researching your topic, drafting your manuscript, and so on.
Refine the plan with follow-up prompts
One of the most powerful aspects of ChatGPT is its ability to engage in a back-and-forth dialogue. So as you review the initial list of steps, think critically about any areas that need more clarification or specificity. Ask follow-up questions like, "What are some best practices for outlining a non-fiction book?" or "How can I stay motivated and accountable to my daily writing goal?" The more you iterate and refine your plan with ChatGPT, the more clarity and confidence you'll have as you move into execution mode.By the end of this strategic planning session, you should have a clear, comprehensive roadmap for achieving your goal, broken down into specific, measurable action items.
Making it Real with the Self Journal
Now that you have a crafted strategic plan courtesy of ChatGPT, it's time to bring it into the physical realm. This is where the rubber meets the road - where you'll transform those high-level ideas into tangible, daily actions in your Self Journal.Start by setting aside some dedicated time to sit down with your Self Journal and your goal roadmap. Transfer you action items and milestones into your Self Journal. Breaking them down into specific, manageable tasks that you can do on a daily and weekly basis.
For example, if one of your milestones is to write a book outline, you might break that down into smaller tasks like:
Brainstorm potential chapter topics (30 minutes)
Organize chapter topics into a logical flow (1 hour)
Write a 1-2 sentence summary of each chapter (2 hours)
But the benefits of using a physical planner go even deeper. As you work through your daily and weekly tasks, you'll be able to see your progress unfolding in real-time. Each completed action item gives you momentum and motivation, keeping you engaged with your goal. When (not if) you encounter challenges or setbacks along the way (you will), your Self Journal becomes a valuable tool for reflection.
Putting it All Together: Your Daily Goal-Crushing Routine
Now that you understand the power of the ChatGPT + Self Journal stack, let's integrate it into your daily routine. Here's a simple, step-by-step framework that I've found to be effective:
Start each week by revisiting your ChatGPT-generated master plan.
Take a few minutes to review your overall roadmap and identify the key milestones and action items you want to focus on in the coming days.
Transfer those priority tasks into your Self Journal
Breaking them down into specific, manageable steps that you can accomplish each day. Be sure to allocate your actions realistically based on your current schedule and commitments.
Each morning, write down your top 3 priority tasks
These should be the actions that will move you closest to your goal, even if they feel challenging or outside your comfort zone.
Keep track of your day
As you work through your day, use your Self Journal as a grounding tool to keep you focused and on track. Write down in your timeline what you're working on and when you get off-track. Whenever you feel yourself getting distracted or overwhelmed, return to your Self Journal. Then re-commit to your next small action.
Daily reflection
At the end of each day, take a few minutes to reflect on your progress. Celebrate your wins, no matter how small. Use your Self Journal to record any insights, challenges, or breakthroughs you encountered, and consider how you can apply those lessons to the next day's efforts.
Stay consistent
Rinse and repeat, day after day and week after week. As you continue to leverage the power of ChatGPT and your Self Journal in tandem, you'll be amazed at how much momentum and progress you can create towards your goals.
Of course, no productivity system is complete without a healthy dose of flexibility. There will be days when life gets in the way. When you fall short of your intended progress, or when you need to pivot your plan altogether. That's not only okay - it's a normal and necessary part of the growth process.
The key is to use your ChatGPT + Self Journal stack as a tool for adaptation and resilience. Lean on the AI to help you troubleshoot challenges and brainstorm new solutions. Use your physical planner as a space for honest reflection and recommitment. And above all, trust in your own capacity for growth and achievement, even in the face of setbacks.
One final note: while the ChatGPT + Self Journal stack is a powerful tool for goal achievement. It's important to remember that no productivity system is a silver bullet.
The key to success lies not the tool or technique, but in your own commitment, consistency, and willingness to show up each day. But when leveraged with intention and discipline, this stack can be an invaluable ally in your journey. A way to supercharge your focus, motivation, and progress towards your most ambitious goals.
How often do you find yourself wishing for more time? While you can’t add extra hours to your day, you can create the illusion that you have more than enough time to do it all. This is where daily planning techniques add so much to your life. As Jim Rohn says, “Either you run the day or the day runs you.”
Keep reading to discover 10 powerful and proven daily planning techniques. Use them to master your minutes, stretch your hours, and make each day a win.
1. Prioritize your to-dos
Not every task on your to-do list is completed equally. It’s the 80/20 rule where 20% of the tasks will contribute to 80% of your impact. If you have an overwhelming to-do list and little chance of getting everything checked off, start by prioritizing. Get clear on which tasks will move the needle the furthest and focus on completing them first.
Your Weekly Action Plan can help with this. Once all your to-dos are logged, use the PRIORITY column to indicate the importance of each task. You could use a code to help with this. For example, ‘1s’ are top priorities, ‘2s’ are important, ‘3s’ could be delegated, while ’4s’ shouldn’t be on your list at all!
2. Allocate time needed
When you have a lot on your plate it’s easy to overestimate what you can do in a day. This can slow you down. When you start out super optimistic only to realize there’s no way you’ll complete it all, your motivation plummets.
You can prevent this scenario happening by getting realistic about what you can achieve in any given day. A super simple way to do this is to decide [in advance] how much time you think each task needs. For example, you need an hour for your yoga class, 2 hours to write a blog, 90 minutes for that sales presentation, and 45 minutes to get on top of your emails.
When you can see how many minutes are required to complete each to-do, you can take on the right amount of tasks. That’s enough to stretch you a little, but not too many that you end up drowning in overwhelm.
3. Leverage deadlines
If you’re the kind of person who thrives under pressure, deadlines can help you get stuff done.
Instead of working from a to-do list alone, pin down when you want to get each task finished. It’s a simple planning exercise that helps eliminate Parkinson’s Law. This states that tasks will take up the time window you give it. So if that blog should only take 2 hours, but you give it four - that’s how long it will take!
With deadlines marked down, you force yourself to focus and work at a pace. You also force yourself to stay on track. It’s a simple, yet powerful daily planning strategy that will help you get more done.
4. Practice zero white space
In terms of managing your deadlines, working to a zero hours calendar is the perfect way to do this - it’s something your Self Journal’s daily timeline is designed to help you do.
Zero hours simply means leaving no white space on your timeline. At first this may sound overwhelming - that’s until you realize that you can incorporate breaks, relaxation, and fun stuff into your plan as well.
Time is your most precious, non-renewable resource. When you budget your time in this granular way, it becomes a lot harder to waste it. When you allocate specific timeslots to different tasks, you’re less likely to squander your minutes. This is why zero hours scheduling is a daily planning practice that helps top performers get top results.
5. Plan EVERYTHING
When your work keeps you busy or your business takes up most of your time, it’s easy to lose your work-life harmony. Work is the default priority and so gets your most focused time leaving everything else for the leftovers.
Most of us will have to work stupid hours and long weekends to deliver some projects. But when this pattern becomes the norm rather than the exception, not only do you risk burnout, but life can get very one-dimensional.
That’s why your daily plans should include everything you want to do - not just work stuff. Plan in your yoga class, coffee with friends, meal prep time, reading, social media, Netflix binges - in short, everything that you want to see in your day.
Remember, what gets planned gets done.
6. Keep plans in front of you
The best plans keep us focused and driven throughout the day. That’s why I recommend you keep your daily intentions in front of you - because you can’t ignore what’s staring you in the face!
Use a tool such as your Weekly Action Pad to keep your weekly plans top of mind.
Then map out your day in 30-minute chunks in your Self Journal. When you know what you need to do now, next, and later you reduce decision fatigue. Instead of wasting valuable minutes in between tasks, you can move seamlessly from one to the other. It’s a simple, but effective way to sharpen your focus so you can get more done in less time.
7. Make it a habit
Your habits are those things that you do on autopilot. As such, they require minimum conscious thought. Instead, you just do it! As you can imagine, good daily habits can profoundly impact your life. It’s as Sean Covey says, “Depending on what they are, our habits will either make us or break us. We become what we repeatedly do.”
So if you’ve not already, make robust daily planning a daily habit.
It can be tricky to train yourself to build a new habit. We’re human and we like our comfort zones - which means we resist change [even change that’s good for us!] The good news is you can hack habit building with a habit tracker such as the Habit Roadmap.
Simply check off each day that you successfully plan your day. You’ll quickly build a winning streak that you won’t want to break. Do your habit enough times and before you know it, it will become part of who you are.
8. Plan tomorrow, today
Be honest now! How much time do you spend each morning figuring out your day ahead? If you’re not careful, you can easily spend up to 30 minutes getting your head around your priorities and dropping into your work zone.
Imagine how much more productive you could be if you were able to hit the ground running - diving straight into your first task the second you sit at your desk rather than faffing with a plan.
It’s for this reason that some time management experts advocate planning tomorrow, today. It only takes a few minutes. There’s another advantage too. When your brain knows what’s coming up, it starts to process and come up with ideas - especially when you sleep. In other words, plan in advance and you could start the day with a rainbow of fresh ideas.
9. Reflect
We’re all different, which means some daily planning techniques will work like rocket fuel for you whereas others will fall flat.
The only way you can figure out the difference for yourself is to reflect. So take time to get clear on the planning techniques that light a fire and drain your energy. You don’t need to spend long. Just take a couple minutes at the end of each day and week to figure out what worked for you - then tweak.
It’s the power of marginal gains. Make a series of tiny tweaks over time and you’ll deliver compound results.
10. Use a daily planner
Your brain has a finite amount of bandwidth. What’s more, your brain isn’t designed to remember a ton of things. Instead, it’s better at problem solving, idea generation, and creative thinking. So don’t steal bandwidth unnecessarily by keeping your daily plans in your head. Instead, get them onto paper. This powerful practice will help you work smarter for a number of reasons. It reduces decision fatigue - because you don’t have to think about what’s coming up. It also keeps you focused by reminding you what you need to get done. You can also gauge whether or not you’re on track by comparing where you are in the day with where you wanted to be.
A tool such as the Self Journal can help with your daily planning:
- The daily timeline lets you get granular with your day in 30 minute chunks
- The ‘today’s targets’ section ensures you’re focused on your priorities
- The reflection space helps you pull out your wins and learnings
Bill Gates said, “Most people overestimate what they can do in one year and underestimate what they can do in ten years.”
Daily planning techniques help to keep you accountable to what needs to get done so you can move the needle in a pace and direction that suits you.
Don’t risk making it up as you go along - you’ll waste a lot of time. Instead, leverage these powerful daily planning techniques. It’s an easy way to check off your to-dos, win the day, and ultimately achieve your goals.
Which techniques will you try?
The secret is to take meaningful steps NOW to increase your chances of achieving your desired result.
“Burnout is so hard to get out of because when you’re in it, you ask yourself, ‘What can I do to bring me relief from all this pressure and stress of all this work I need to do?’ And the only answer you can think of is, ‘The only thing that will bring me relief is if I finish this work.'” — Jonny Sun
Collectively, we’ve been through a lot over the past few years. So much uncertainty and unpredictability takes its toll. And because society values productivity and the ability to keep going - no matter what - more and more of us are at risk of burnout.
The good news is there are proactive steps we can take to manage our energy and protect our mental health and wellbeing.
So if you’re worried about burnout keep reading to discover some powerful tips and ideas that can empower you to thrive.
What is burnout?
At the core of burnout is emotional exhaustion where you feel so depleted and drained that you have nothing left to give to your job and maybe even your passions, hobbies, and relationships.
As a result, you experience a debilitating overwhelm where your mental capacity is reduced to the point where you can’t think straight or make decisions about what to do next. You can’t organize the chaos around you and you need to pump the brakes so you can create a pause and create some relief.
When you’re burned out, your cup is empty. You can no longer pull from the well because it’s depleted and in desperate need of being refilled.
This is different from stress.
Stress is over-engagement, which leads to diminished energy and anxiety. In comparison, burnout is disengagement coupled with a sense of helplessness and demotivation.
What’s the opposite of burnout?
The opposite of burnout is feeling balanced and in flow. It’s a feeling of momentum and traction where you’ve got everything going. Where you’re juggling multiple balls and you’re on fire - in a healthy way.
It’s also a feeling of being a part of something bigger than you [in comparison to burnout, which can feel very lonely and isolating]. We saw an example of this while watching archery during the recent Olympics. One of the teams had a fantastic ritual of encouraging and high-fiving each other after every shot [even if an archer didn’t do well]. The vibe was tangible and you could feel how it was driving everyone to be their absolute best at the moment. This is the opposite of burnout.
How burnout affects our health & wellbeing
The good news is the old school “grin and bear it” response is becoming more and more discredited. We’re undergoing a culture shift where our mental health is becoming equally, if not more, important than our physical health. We’re starting to have open, honest discussions around mental health. It is past the time where we bury our emotions and feelings and we sacrifice our well-being.
Burnout can have lasting effects on our lives. It’s not uncommon for people to quit their jobs as a result of burnout.
Burnout can also drain confidence and overall life satisfaction; it can harm our home life and relationships and lead to a loss of creativity and innovation. We’re less willing to take creative risks and experiment. Research shows that burnout can lead to changes in sleep habits, increased use of food, drugs, or alcohol to feel better or to simply not feel, and even show up as physical symptoms (e.g. - weight gain or loss, trouble sleeping, unexplained headaches or stomach issues).
The cost of burnout is high and not just one we pay as individuals, but as a society as well.
What causes burnout?
Various factors can cause job burnout. Workplaces are often responsible for the causes of burnout and they need to take responsibility to make the necessary changes to help overcome burnout.
Possible causes include:
Lack of control - not having the necessary resources or being unable to make changes to your schedules, assignments or workload could lead to burnout.
Unclear job expectations - not knowing what is expected of you, especially in times of change, can add unnecessary stress.
Lack of social support - especially now with people working from home, it’s easier to feel isolated at work (and in your personal life).
No work-life balance or an imbalance - if work takes up too much of your time and energy, there may be nothing left for family, friends, and personal time.
6 proactive things to do if you experience burnout
1. Be kind to yourself.
In the words of Lalah Delia, “Self-care is how you take your power back.” Burnout is an invitation to invest in yourself - so you can replenish your energy and your vitality. Self-care is a key component in this journey.
Self-care isn’t all spa days and manicures (although it can be!) Instead, it’s about discover what fills your cup. Everyone is different,, but common practices include meditation, journaling, and time in nature.
Review your schedule and ensure you’ve baked in quality, undisturbed, uninterrupted time for you. You’ll feel so much better for it.
Mokokoma Mokhona said, “The wise rest at least as hard as they work.” How would it feel to weave this principle into your life?
2. Celebrate small wins.
This may sound like a small, insignificant strategy, but it’s a step that can protect against burnout as well as sparking recovery from it. Our biggest defense against burnout is often a sense of daily progress. We feel rejuvenated when we move forward on our goals and help others achieve theirs. We created the “Win The Day” pads to help with this.
Use it to create a ritual of acknowledging at least 3 wins each day. On a good day, this ritual is the cherry on the cake that can lift your mood higher. On a bad day, this habit ‘forces’ you to find something that cultivates a sense of positivity and accomplishment, which helps you remember who you are and what you can do.
3. Ask for support.
Maggie Smith reminds us, “Be brave enough to ask for help when you need it. There is no merit badge for doing all the hard things alone.”
It’s tempting to isolate yourself when you feel burnt out. We can worry that others might think less of us; that we can’t cope. We might hold back for fear of being a burden on someone else. We might keep convincing ourselves that it’s merely a phase that will pass.
It takes a lot of courage to raise your hand and say that you need support, but it’s one of the most potent steps you can take. Even the act of being honest about your situation can create a slither of space for healing.
Give yourself permission to express your needs and fears. Find someone who you can trust to hold and support you. Talking alone can make a big difference.
Also, see if you can get clear on your needs so you can get the support you need. For example, with the pressure of responsibilities and expectations reduced, there’s more space, energy, and bandwidth available for recovery. Maybe friends can cook meals, take care of household chores, or offer to take the kids - anything that gives you back some time.
4. Evaluate your working environment.
Burnout is often an indication that there’s too much on your plate and that something has to give. You don’t have to wait for burnout to take this step! It’s worth periodically checking the demands of your job to ensure you’re set up for success, work-life balance, and fulfillment. For example:
Are your work expectations still fair?
Are there ways that you can gain more control over your time and your day?
Is the level of support and opportunities for delegation sufficient for your job?
Do you need to redraw boundaries to take back your energy and your time?
Can you say no to demands that place you under additional pressure?
This is a conversation you can have with your coach or mentor [if you have one]. Alternatively, you can explore these questions in your journal or in a conversation with a friend to help you get clarity.
5. Know yourself.
Burnout can be a time of re-evaluation. Ask yourself what do you want? Get clear on the lifestyle you want to create. Assess how much pressure you’re able to handle and discover the routines and rituals you can implement to protect your mental health and sustain your energy and vibrancy. For example, many people find a daily gratitude practice incredibly valuable. Each day, write down three things that you’re grateful for - regardless of what’s happening. This practice is a great perspective shifter and helps remind you that there’s always something to appreciate.
6. Focus on your strengths, not your weaknesses.
When you’re burnt out [or close to burnout], your perspective can become distorted. You can see a glass-half-empty rather than a half-full one. Focusing on your strengths can help you feel empowered in the situation.
One more thing… DON’T make these common burnout mistakes!
When burnout strikes, people often feel that they need to quit their job to get back on track. Alternatively, they blame themselves.
However, burnout is the end of a spectrum and many factors cause it - both personal and workplace based.
Burnout is an invitation to review the way you live and work. It’s an opportunity to regain balance, review priorities, and revisit boundaries.
When people can reclaim their power in the situation, they often discover that there’s a solution that can make space for more success, joy, and fulfillment than was previously available.
In the words of Fyodor Dostoevsky, “You will burn and you will burn out; you will be healed and come back again.”
Keep reading to discover a simple but powerful technique that could change the game for you.
Why do monster to-do lists inspire overwhelm instead of productivity?
It’s so frustrating. Just when you need to be able to turn it on and turn it up your brain has gone to sleep, you can’t think clearly, and your tendency to procrastinate has gone into overdrive.
Instead of churning through your list, you find yourself staring at the screen, brewing a million and one cups of coffee, and doing everything but the one thing you’ve got to get done.
ARGH! It’s a vicious circle too.
When you don’t get stuff done, you get further behind, which makes you feel more overwhelmed than ever.
So what’s the solution? How can you cut through overwhelm to reclaim your mojo and bring it on?
We’ve got your back! Try one (or more) of these 10 ideas and you’ll soon be working away like a boss.
1. Take a deep breath!
When you can’t think straight and your thoughts are rushing at a million miles per hour, it’s virtually impossible to do anything but stress!
Breathing calms your mind so you can recenter yourself and free up space to think.
Simply take a few deep breaths and allow yourself to relax as you exhale. The weight to drop off your shoulders and you’ll remember you CAN do this. Remove some of the panic and suddenly your next steps will be a whole lot clearer.
2. Write down EVERYTHING you need to do.
When there’s too much to do it’s super hard to concentrate and focus. Your mind ends up jumping from one thing to another, your head is full of all the things you need to do, and there’s little bandwidth left to work.
You can boost your productivity by writing down your master to-do list. With everything out of your head and onto paper, you can see clearly what you’ve got to do. And with more space to think, you’ll get more done quicker.
3. Prioritize your to-do list.
You can reduce the size of your to-do list instantly through prioritization. Your list may be long, but not everything will be urgent or important. There will definitely be things you can push to another day, give to someone else, or scratch off entirely.
Make your day’s workload manageable by identifying the things you HAVE to get done. This easy coding system will help. Look through all your to-dos and label them as a 1, 2, or a 3.
1 = Top priority. Something that must be done today (and by you)
2 = Still important, but can wait for another day
3 = Delegate, outsource, or cross off your list altogether.
With your list organized in this way, you can see at a glance what you really have to get done. It won’t be as much as you think.
We recommend the BestSelf Planner and our new Win The Day Pads.
4. Plan your day.
With a finite amount of time and a series of tasks you must complete, you have to get smart with your time management for the day.
A prioritized to-do list isn’t enough because you’ll lose time to Parkinson’s Law.
Parkinson’s Law states that work will expand to fill the amount of time you give it. So close those open windows by giving each task a start and end time and use those deadlines to keep focused. Estimate how long each task will take and schedule it appropriately using a tool like the SELF Journal. This practice will ensure you spend no longer than necessary on each task so you get more done in less time.
5. Eat that frog!
When planning your day, make sure you tackle your biggest most challenging task first - this is your ‘frog’. According to Brian Tracy (who wrote the book Eat That Frog), your frog is:
“Your biggest, most important task, the one you are most likely to procrastinate on if you don’t do something about it now. It is also the one task that can have the greatest positive impact on your life and results at the moment.” (p. 2)
Here’s why you should tackle this task first:
• Even if you’re not tackling ‘that’ task, it’s going to steal your energy and bandwidth. You know how it is… if there’s a task you don’t want to do that has to get done it weighs you down! Far better to clear it asap so you can crack on with everything else.
• Get that frog ticked off and you’ll clock up a big win. This will leave you energized and motivated and more likely to keep going so you can tick even more off of that huge to-do list.
• You have a finite amount of willpower. Try to ‘eat that frog’ when your energy and enthusiasm are low and it’s going to take you 10x longer!
6. Get started with one Pomodoro.
With your frog identified, it’s time to take action.
But how do you get the ball rolling on a task that’s difficult, boring, or super long? The simple answer is you just start! And the easiest way to do that is with the Pomodoro technique.
This proven productivity practice inspires you to tackle your work in short, hyper-focused sprints. Set a timer for 25 minutes and get your head down. Resist the temptation to get distracted or side-tracked with your thoughts or the next thing on your to-do list and just double-down on the task at hand.
This technique works because you can always motivate yourself to work hard on something for 25 minutes. It’s only 25 minutes and then you can take a quick break!
Here’s the thing…
Starting is the hardest part of any task. Get yourself moving and you’ll build that all-important momentum. Focus on getting out of the starting blocks and you’ll find it a whole lot easier to keep going all the way to the end of the task.
7. Focus on ONE thing.
With a lot of work to get through it’s tempting to try and multi-task - after all, doesn’t then mean you’ll get things finished faster.
Actually, no! When you multitask you’re not actually doing multiple things at the same time. Instead, your brain is switching from one task to another. This doesn’t boost productivity, it drains it. That’s because it can take up to 20 minutes for your brain to get back into a deep focus mode after a shift in attention.
So set yourself up so you focus on one thing at a time. Turn off your phone, switch off notifications, and ensure you won’t be interrupted. You’ll whizz through all those tasks in super quick time!
8. Say NO.
Are you the type of person who likes to keep other people happy? If so, you’ll probably find it hard to say no. It’s a problem because you end up putting yourself under additional pressure.
Give yourself permission to say no. Not only will you protect your own boundaries and time, but you’ll ensure you don’t hit the wall because you’ve taken on too much.
9. Ask for help.
You’re probably used to juggling a number of roles. Even if you get on top of your work to-do list, there’s not a chance you’ll get to take it easy when you get home! There’s always more to take care of.
You don’t have to do it all alone. Asking for help isn’t a sign of weakness. Take some time to figure out what chores your kids can take care of? A little extra responsibility is probably good for them. What can your partner take off your to-do list? Is there a friend you can ask to sit the kids for a few hours so you can get on top of it all?
When you feel supported, it’s so much easier to push yourself to finish.
10. Appreciate yourself.
When you’re feeling stressed and overwhelmed, it’s easy to beat yourself up for all the things you didn’t get to do (and all the things you should have done). But what does this achieve other than making you feel bad!
We’re often our own worst enemy. We forget how much we do on a day-to-day basis and how much we are able to hold together. So in the moments when you feel down, remind yourself who you really are.
Think about all the things you’ve achieved and all the things that happen because you show up every day. Shift your perspective by choosing to look at your situation through a lens of possibility and positivity and you’ll feel on top of it all in no time.
Remember, there’s always a way out of overwhelm.
Things are never as bad as you thought they were when you have the benefit of hindsight.
And somehow, you always manage to get it all done anyway!
So on those days when you feel bogged down and neck deep, remember you’ve got this. One step at a time, you have what it takes to turn that overwhelming to-do list into a series of dones.
Self Journal
Win The Day Pads
BestSelf Planner
Whenever my workload is piled high and I start dropping balls, I silently wish for more time!
It makes me feel better in the moment. If time is the reason I’m behind, I don’t have to blame myself. But of course that strategy isn’t working so well for me - you probably feel the same way!
However much we want it or wish it, we’ll never get any more hours in our day. But that doesn’t make us powerless to the situation. You can’t create more time, but you CAN create the illusion that there’s more than enough minutes to do all the things that matter.
Which is exactly what the 10 simple strategies in this blog can help you do.
So get busy implementing and discover how you can work with time to get everything done, stay sane, AND fit in all the things you love.
1. Working harder is NOT the answer
Have you noticed that we live in a society that values hard work? We’re taught if we work hard at school and hard in our careers, we’ll get our rewards. This is belief is so rampant, working stupidly long hours has become a badge of honor!
But it’s a habit that steals fulfillment because it leads to burnout. Worst still, you don’t necessarily get any more accomplished.
You don’t have to work harder to get the life you want. Instead, you’ve got to learn how to get more out of each hour you have. This means figuring out how to work smarter - so you can get more done in less time.
Approach every day with this mindset and see how things shift.
Ask yourself how you can get the best results in the shortest amount of time. Be open to new ways of working and not only will you become more efficient, but you’ll create time to do it all.
2. Set goals
When your to-do list gets out of control, the days blend into each other and life feels as though it’s running away from you.
Goals provide a daily compass, which helps you prioritize and get clear on what’s most important to you.
With a goal, you’re less likely to take on things that don’t matter to your bigger-picture ambitions. You’ll also find it easier to say no because it will be clear to you which opportunities are right for you - and which aren’t.
When your to-do list is influenced by goals, it’s going to be less cluttered. You’ll want to do more of the things you have to do and you’ll be more enthusiastic about your workload too. (Ever noticed how it’s far easier to plow through a ton of stuff when it’s things you enjoy?)
So use goals to focus your day, cut out the clutter, and make sure your time is spent wisely. You’ll feel in much more control as a result.
Looking for a tool to help set and achieve your goals? Check out the Self Journal.
3. Use a planner
It’s great to be spontaneous, but if you have a pile of things to do, you can’t afford to leave your day to chance. An ad hoc day is never going to deliver the same level of productivity as a planned one.
So become a planner. Make it a habit to plan your day from start to finish. That way you’ll always know what you need to do, where you need to be, and how long you have for everything on your plate.
With a clear and realistic plan for your day, you can just crack on with making it all happen.
Clear targets will keep you focused (and motivated). You’ll have less decision fatigue because you’ll know in advance what you have to do. You’ll also feel in more control because instead of the day running you, you’ve taken control.
It’s a surefire way to get more done in less time.
4. Plan tomorrow, today
How long does it usually take you to get into the swing of the day?
You might be at your desk at 9 am, but are you hitting the ground running, or is it 20 minutes or longer before you’re really doing anything productive?
Finishing up your day planning for tomorrow means you can maximize your time to get things done. Arrive at your desk with a clear plan of action and you won’t faff or drain your energy trying to decide what to do next.
Instead, you can get your head down and get that first task done and dusted in super quick time.
5. Schedule the things you don’t want to miss
Feeling guilty because you don’t spend quality time with your kids? Feeling out of shape because you never get to the gym? Eating food that doesn’t inspire you?
We’re all guilty of it!
In comparison, when was the last time you missed an appointment or a meeting that was scheduled in your planner?
When something is planned and diarized, it gets done. You make the rest of your day work around this commitment by planning everything else around the non-movable part of your day.
So why not apply this same principle to the things that matter most in your day (and your life)?
Schedule in that gym class. Turn playtime with your kids into an appointment. Make cooking a date with yourself. This simple action will achieve two things:
• Firstly, you’ll actually have time to do all the things (and you’ll feel so much better as a result).• Secondly, you’ll still get everything else done because your personal appointments will serve as deadlines that cultivate focus and motivation
6. Prioritize what’s on your plate
You know that ridiculously long to-do list that’s stressing you out?
Take a look at that list again and be brutal with yourself.
What on that list absolutely MUST get done? And what can you ditch?
More often than not we take on way more than we need to (and more than we can cope with). But with limited time, you have to focus on what really matters and get in the habit of saying NO to the rest.
It can be hard, but you’ve got to give yourself permission to be more precious with the time you do have. So don’t feel guilty for saying no. Instead, use that 2-letter word as a tool that frees up your energy, time, and focus to work on the biggest levers.
You’ll get more done, finish earlier, and you’ll feel so much better about yourself as a result.
7. Don’t give tasks an open window
Deadlines are really good for getting things done!
When you’re up against a wall, somehow you dig that little bit deeper so you can pull it off. But that’s not all. As well as applying motivational pressure, deadlines also force you to finish a job in a realistic amount of time.
Without a timeframe for a task, Parkinson’s Law is going to make an appearance. This law says that work will expand to fill the time you give it (now you know why that blog, which should have taken a couple of hours, actually took all day!)
So use deadlines to drive efficiency. If no one has given you a deadline, give them to yourself. You’ll finish things quicker, freeing up time for all the things you don’t currently get a chance to do. The Weekly Action Pad can help!
8. Use a timer
We squander so much time because we’re simply not aware of where it’s going.
It’s a little like a crazy shopping spree! When you’re handing over physical cash, you can see your purse getting lighter. But with a credit card, you don’t see the balance notch up - until it’s too late!
It’s the same with time.
If you’re not mindful of where your time is spent, it will slip through your fingers.
So get a timer in your productivity toolkit and use it to keep yourself accountable to time deadlines. It may be an old-school tool, but as far as productivity goes, it delivers huge results.
9. Empty your head
Just like your supply of willpower, your bandwidth is also finite.
You can’t maximize your productivity when your mind is full of unrelated thoughts. You need deep focus to do your best work, which is why it pays to empty your head onto paper.
• Relying on your memory to remember your to-do list? Get it into a notebook instead. • Worrying about something? Try journaling your way to a solution.• Distracted thinking about a task you need to do (that you’d rather not do?) Either schedule time to do it, or get it out of the way now.
Do what’s necessary so you can focus fully on the task at hand. It’s a smart way of working that will help you get the job done quicker.
10. Own your wins (even the small ones)
When you never feel on top of your work, your confidence takes a knock. When you don’t have time for all the other things that are important to you, it’s hard to feel good inside.
The conversations you have about yourself have a huge impact on your performance, your productivity, and your self-esteem. So get more aware of how you speak to yourself.
Are you your biggest fan or your worst enemy? Do you beat yourself up when things go wrong, or do you encourage yourself to find a different way? If you believe your best is never good enough, you’ll soon lose motivation. You may even tell yourself ‘why bother?’ [And what’s that going to do for your productivity?]
In comparison, tell yourself you’ve done a good job and consistently acknowledge your achievements (no matter how small), and you’ll spark even more motivation to keep going. That's why we created the Win The Day Pads.
Yup, mindset matters a lot when it comes to making the most of your time.
You can’t get more time!
But you CAN get more from your time.
All it takes is a few simple tweaks and you can transform your daily output. So train yourself to work smarter to make your time go further. Not only will you stay on top of your workload, but you’ll free up more time for the things that you love.
It’s the key to a happier life :-)
By Georgina EL Morshdy
TLDR? Here’s a quick synopsis.
➤ The ADHD brain is a disorder of executive function, NOT attention deficit alone.
➤ You can do practical things to refuel the executive function and boost focus and productivity.
➤ These include:
• Using a physical planner - to keep tasks in your line of sight, so you don’t forget.
• Plan your time to track where it goes.
• Remembering CINU. Challenge, Interest, Novelty, Urgency
• Minimize distractions
• Take breaks and walks to refuel the executive function.
• Work in Pomodoros.
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If you have ADHD, you’ll know how challenging it can feel to get things done. Even when you intend to be productive, your mind can feel disorganized to the point that small tasks can feel impossible or overwhelmed.
Founder Cathryn Lavery and COO James Bake both have ADHD. They learned how to work with their ADHD to make it a superpower rather than a hindrance.
With the help of some tools and techniques, you can make ADHD work for you too. Keep reading to discover how...
Redefining ADHD
It’s a common misconception that ADHD means hyperactivity or an inability to focus. In fact, ADHD is more accurately described as a disorder of executive function, NOT attention deficit.
Executive function is the cognitive process that organizes thoughts and activities, prioritizes tasks, manages time efficiently, and makes decisions.
In other words, if you can manage your ‘chaotic brain’, you can transform your curiosity, distraction, and multi-passionate thinking mind into productive outputs.
For example, it’s not uncommon for people with ADHD to have wild ideas and be great problem solvers - because of their ability to quickly switch their minds in a different direction. They can also be highly skilled at managing chaos and challenges because they’re used to changing directions rapidly and frequently.
So how do you go about managing your ADHD brain so you can boost productivity and performance?
Here are some tips to try:
1. Use a physical planner
The ADHD brain doesn’t do object permanence well. When something is out of sight, it’s out of mind! This is why productivity apps can be less effective. Once you close them, you forget them - because they cease to exist.
In comparison, a physical planner stays in your field of view. When you externalize your to-dos by writing them down, and you don’t forget them, which means they’re more likely to get done - on time.
This is why the Self Journal is an excellent tool for the ADHD brain. Flexible, undated and customizable, you can start this physical planner at any time - no need to wait until the beginning of the year.
And with a day to a 2-page spread, your plans aren’t cluttered or chaotic. Instead, you keep what’s important NOW top of mind - helping you get more done.
2. Plan your time
A core purpose of the Self Journal’s daily page is to help you prioritize the most critical tasks first.
This sharpens your focus too - because you can see what needs to get done. In turn, you don’t allow too much detail into your day, meaning you’re less likely to get overwhelmed or stuck in the weeds. Hello, higher levels of productivity!
Another feature is the timeline. Use this to block out your day in bite-sized chunks. In turn, you’ll tell your brain what to focus on in any given time block. You can also use this feature to break big tasks into smaller, bite-sized bits so you don’t get overwhelmed [an important consideration for the ADHD brain].
There are other benefits to this way of working:
• Planning your time ensures you stay on top of your time. • When you see where your time goes, it’s harder to squander it. • Time blocking creates accountability - which sparks the incentive to get stuff done. • You can check tasks off as you get them done, creating a shot of dopamine to boost motivation and inspire you to keep going.
3. Capture thoughts & ideas as they show up
An ADHD superpower is quick thinking and idea generation - because the mind wonders so freely.
You can leverage this skill by keeping a notebook close to your hand.
The Self Journal has a daily freedom page. This brainstorming free space is perfect for doodling and brain dumping ideas. With this free-flowing, unstructured space to do whatever you like, you can capture thoughts when they show up - so you don’t lose them through distractions.
Once written down, you can refer back to them later [because they’re in front of you].
Remember, you only need one brilliant idea to change your life!
Grab your Self Journal here
4. Remember CINU
A good model for motivating the ADHD brain is CINU, which stands for:
• Challenge • Interest • Novelty • Urgency
If a task or activity doesn't meet one of those four categories, someone with ADHD will struggle to do it.
In comparison, if something hits two or more of these categories, you become hyper-focused. This is why video games are such a big deal with ADHD brains - they hit the interest, challenge and novelty demand.
You can artificially create this experience anytime you have a task to tackle that doesn’t check the CINU boxes. Here’s how:
• Set a timer to create urgency. • Create interest when doing a tedious task [such as cleaning the house] by putting on a podcast. • Explore new ways of doing something to infuse novelty.
5. Minimize distractions.
When you’re distractable, interruptions soon get overwhelming. It’s not unusual for the ADHD brain to have to start the same task over and over - which creates more stress and frustration [and wasted time].
You can mitigate this challenge by minimizing disruptions - so you can stay focused more easily. Suggestions include:
• Noise-cancelling headphones • Silencing notifications on your computer • Switching off your phone • Telling people around you to leave you alone for a set amount of time • Listening to ambient, calming music
6. Refuel the executive function
The performance side of an ADHD brain depletes quickly. You can boost productivity by refuelling the executive function, which increases mental skills such as memory, flexible thinking, and self-control.
Suggestions for boosting the executive function include:
• Take regular short breaks. • Going for a walk. • Reward yourself once you’ve achieved something. • Leveraging self-encouragement such as affirmations.
7. Try working in Pomodoros
The Pomodoro technique is a great way to infuse urgency and create a challenge as you complete your tasks [it’s a great CINU technique]. What’s more, it’s perfect for people who struggle to focus because you only have to sit tight for short periods before you can take a break.
Here’s how it works:
Pick your task or to-do
Set a 25-minute timer
Keep your head down until the timer beeps. Resist the temptation to do anything other than the task at hand.
Take a 5-minute break to refresh yourself
REPEAT
Take a 15-30 minute break every 4 Pomodoros.
ADHD needn’t keep you from your goals or your potential.
With the right external tools plus proven techniques, you can maximize your brain power to boost productivity and performance.
What’s more, if you learn to work with your ADHD, it could become a superpower.