Time segments and mindful scheduling

time to grow and to process the change

“Ong Namo Guru Dav Namo”

I bow to the creative energy of the infinite. I bow to the Divine channel of wisdom.

As you begin reading this mindfulness post on time segments and mindful scheduling, I encourage you to pause for a minute  and recite this mantra a few times (or as many times as you like). It is an incredibly powerful mantra. It will allow you to open up your mind and your heart. If you’re not sure how to chant or if you’re not really feeling it, just recite the words. It will eventually come naturally to you. Don’t worry, even if you’re not too sure of what you are doing, it will still bring you benefits. If however you do want to learn to chant this mantra, check out this youtube link.

And now, onto our mindfulness post.

Setting your peak time segments

In my two previous posts, I talked about making a list of small tasks for you to accomplish on a daily basis to begin developing your achievement mindset.

In the following post, I presented you with a method to gradually extend out of your comfort zone so your tasks become a little more challenging without being overwhelming, hence strengthening that achievement mindset.

Now I wanna take you to the next step and talk to you about how to schedule those tasks in your day to make sure you’re not only accomplishing them but thriving at them at the same time.

This is what I call time segmenting.

Here’s how it works: you need to accomplish your main/harder tasks during your most productive time of the day. Simple enough, right!

In order to do that, you need to figure out when, in the day, those most productive times are.

You need to figure out when your mind can easily focus and your energy level is high. How do you figure that out? You break your day up into five segments.

It looks something like this:

  1. early morning (5am to 9am)
  2. morning (9am to noon)
  3. early afternoon (noon to 3pm)
  4. afternoon (3pm to 7pm)
  5. evening (7pm to 11pm)

Yes, I know, the first one starts pretty early. But you can adjust the time segments to your own personal rythme.

Personally, I start my day at 5am but I’m in bed, sleeping, by 10pm, so my evening segment in shorter.

So now, for the next few days, and for every every segment of the day, pay close attention to your ability to focus and your work capacity. Note it down in a journal, in your phone or on a post it.

Mindful scheduling

Pay attention to your concentration level: am I focused or does my brain feel like mush.
Pay attention to your energy level: do I feel like napping or am I energized and ready to go.
Pay attention to your commitment level: am I fired up and ready to plough through or would I rather push this off till later.

Repeat the exercise over a few days to get a good sense of how you feel during each time segments, on most days. All of us have off days. All of us have days when getting out of bed is harder or the entire day seems like getting anything done is an insurmountable task. Don’t base your peak time segments on those odd days. Base it on your average feel good days.

The first time I applied this experiment, I tracked my time segments for 3 days in a row.

It doesn’t take much time to track. Just ask yourself the three previous questions and write down how you feel. Then move on.

Once you’ve established your peak segment, scale the other segments from most productive to least productive.

As an example, here’s what my time segment scale looks like:

  1. early morning: most productive – 5*
  2. morning: still productive – 4*
  3. early afternoon: least productive (I could nap!) – 1*
  4. late afternoon: not my worst but far from my best – 2*
  5. evening: my energy and focus is somewhat back – 3*

Importance of time segments

You may be wondering why this is important.

Why is it important to know when you are most productive and when you are least productive? Well, here’s why: because you have a thousand things to scratch off that “to-do” list. Some of these “to-dos” are demanding in terms of focus, time and energy, like writing a blog post, calling 5 new potential clients, proof reading a document. Other “to-dos” are less demanding in terms of brain power but still need to get done, like the laundry, cleaning up the house, reading/replying to simple emails, booking appointements, going over personal/business schedules.

Once you’ve figured out when your peak time segments are, you allocate those segments to the most demanding to-dos on your list. During that time, you’ll be efficient and focused and motivated to get those tasks done efficiently.

The stuff on your list that is less demanding, will get pushed over to the segments where your energy and focus is not as high, but you’re still functioning.

For me, taking the time to figure out when I was most productive was a game changer.

I used to do all kinds of less demanding tasks in the morning (my peak times) just because I wanted to get them out of the way (who else feels the same here?) I would go through all my unread emails (including the promotional and fun stuff emails), do laundry, fold clothes, meal plan, book meetings and calls, review my schedule for the week, add things to my to-do list…

Once that was all done, I felt good because all my easy/boring stuff was done and I could get on with the important stuff. Problem was, I was now smack into my least productive segments of the day and I had my most demanding tasks to accomplish. Not a good combination and so I never felt like I accomplished my best work!

So I rearranged my working method to take advantage of my peak times.

I encourage you to give this method a try and see the impact it has on your day and what you are able to accomplish. This again, will strengthen your achievement mindset by achieving tasks efficiently and with greater focus. I am confident this will benefit you.

And like anything related to self improvement, don’t strive for perfection, strive to do your best.

If you’re a student and can’t attend class on your peak times, use your peak times to study or do other tasks that are brain heavy. If you work shifts and can’t get out of working at your worst times, try to use your peak times for other high ranking tasks.

It’s important to also develop ways to keep you fuelled and energized during your less ideal times like going for a brisk walk, chanting a mantra ( the mantra at the beginning of this post is amazing to bring you relaxed and positive energy), eating highly nutritious foods. Use your days off or weekends to recalibrate your important tasks to your peak times.

Again, don’t strive for perfection, strive for flexibility within your time segments framework.

I am so excited for you to implement this and feel the confidence that naturally comes from strengthening your achievement mindset.

And remember, the more you practice something, the more is it part of your routine, the better you will get at it and the greater the results will be.

I’d love to know what your time segments look like and if it’s help you accomplish your tasks more efficiently. Leave me a comment or any question you may have regarding time segments and mindful scheduling at the bottom of this post.

xx

green power smoothies

nutrient pack green smoothie with frozen bananas, frozen mangoes, spinach, protein powder and spirulina

 

Ah… the smoothies.

Let’s start with a little honesty this morning: smoothies are not my thing. I know, blasphemy, right. Who’s not crazy about smoothies especially smoothly poured in a bowl. Me! Don’t get me wrong, I eat/drink plenty of them, but they’re not really something I get excited about like say, banana pancakes or baked oatmeal. Smoothies are just an easy way for me to get plenty of fruits and veggies into a very convenient and portable container. Nonetheless, if I’m going to eat/drink one, it’s got to taste good and has to pack a serious nutritious punch. Hence this green smoothie. It’s loaded with fruits, veggies and my favourite two supplements.

I keep the more fancy breakfasts for the weekend.

So onto those supplements.

As I mentioned in one of my earlier posts, protein is really important for me. My body functions best when I eat a higher amount of protein on a regular basis. So when I’m making a smoothie, I always add plant protein powder to the mix.

Frankly, I’ve tasted my fair share of chalky, clumpy, off flavoured, protein powders. But after many trials and errors, I’ve nailed it down to two brands that I really enjoy (I’m not endorsed by or affiliated to any of these brands, I just genuinely like the taste). Those two brands are VEGA Sport Protein (mocha or berry) and Genuine Health Fermented Vegan Protein (natural coconut).

Both these brands of protein blend really well, add great flavour to my smoothie and give me the protein boost I need. Here’s what they offer.

VEGA:

 

  • 30 grams plant-based protein
  • 6 grams BCAAs
  • 1 billion CFU probiotics [bacillus coagulans]

 

 

Genuine Health Fermented Vegan Protein:

  • contains 20g of fermented dietary protein per serving!
  • is the first fully fermented protein which contributes to a healthy gut, overall good health & is easy to digest
  • is on-allergenic, soy free and contains a balance of all essential amino acids

 

Now for the second supplement.

Spirulina!

I can’t talk enough about the health benefits of spirulina. This stuff is gold. Green gold. Ok, I’ll admit, it does taste a bit…oceany. But when something packs that good of a nutritious punch, you work around the taste by camouflaging it with other goodies like frozen bananas and mangoes (like in this smoothie).

According to Stephanie Weeks over at Food Matters, “Spirulina is rich in nutrients, some of which aren’t found in the average daily vitamin. According to the FDA, the health benefits of Spirulina include significant amounts of calcium, niacin, potassium, magnesium, B vitamins and iron.  Spirulina is a great source of B complex vitamins, beta-carotene, vitamin E, manganese, zinc, copper, iron, selenium and antioxidants.  It also has essential amino acids (compounds that are the building blocks of proteins).  In fact, protein makes up about 60 to 70 percent of Spirulina’s dry weight.” Booyah!

Now for those of you who want to pause here and get your mindful moment of the day break, just click here. We’re following up on our precious post and talking about time segments. For those of you who want to continue on with the recipe, keep reading. 🙂

 

nutrient pack green smoothie with frozen bananas, frozen mangoes, spinach, protein powder and spirulina

The recipe I’m giving you is the basic recipe I use for my smoothies. You can add whatever else fruit and supplement you like. Other of my top supplement choices are maca, chia seeds, hemp seeds or açai powder. You can also spice it up with turmeric, cinnamon or nutmeg. All offer amazing health benefits and can give you the boost your body needs on a given day.

Let’s look at the health benefits of these nutritional jewels for a minute.

Supplements, herbs and spices

Maca: according to the handsome Dr. Axe, maca is a type of cruciferous vegetable native to the Andes of Peru. Maca has a similar appearance and size as radishes or turnips with green tops and roots that range in color from yellow to purple and black. Maca is rich in antioxidants, enhances energy, mood and memory, improves female sexual health, balances estrogen levels and boosts male fertility.

Chia seeds: according to the folks at Webmed.com, chia is an edible seed that comes from the desert plant Salvia hispanica, grown in Mexico dating back to Mayan and Aztec cultures. “Chia” means strength, and folklore has it that these cultures used the tiny black and white seeds as an energy booster. That makes sense, as chia seeds are a concentrated food containing healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium. Chia seeds are an unprocessed, whole-grain food that can be absorbed by the body as seeds (unlike flaxseeds). One ounce (about 2 tablespoons) contains 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber, plus vitamins and minerals.

Hemp seeds: according to the amazing people over at Pure Healing Foods,  hemp seeds are a perfect and natural blend of easily digested proteins, essential fats (Omega 3 & 6), Gamma Linolenic Acid (GLA), antioxidants, amino acids, fiber, iron, zinc, carotene, phospholipids, phytosterols, vitamin B1, vitamin B2, vitamin B6, vitamin D, vitamin E, chlorophyll, calcium, magnesium, sulfur, copper, potassium, phosphorus, and enzymes. All amino acids essential to optimum health are found in hemp seeds, including the rarely found Gamma Linolenic Acid (GLA). The 17+ grams of omega fats supplied by hemp seeds provides sufficient, continuous energy throughout your day.

Açai: according to Organic Facts, açai berries come from the açai palm, widely found in the Amazon Basin. Açai berries can be a tremendously healthy addition to your diet and help to increase heart health, aids in weight loss, as well as aiding in health issues relating to your skin, digestion, allergies, immune system, and energy levels. Furthermore, research has shown it to be one of the best sources of antioxidants, an aphrodisiac, a brain booster, and a great weapon against premature aging, cancer, and unexplained fatigue or exhaustion. Açai berry is rich in vitamins and minerals. It contains vitamin A, E, and C. Amongst minerals, açai berries contain calcium, iron, potassium, and sodium.

These are all pretty amazing suplements if you ask me!

As for the spices mentioned, these are some powerful ones. Here’s a breakdown.

Turmeric: if you’re into healthy eating (which clearly you are!) then you’ve most certainly come across mounts of articles on the health benefits of turmeric and recipes ranging from turmeric lattes to Indian curries. According to Dr. Mercola, the health benefits of turmeric include an improved ability to digest fats, reducing gas and bloating, decreased congestion, and improved skin conditions such as eczema, psoriasis, and acne. More reported health benefits of turmeric include relief from joint pain, such as rheumatoid arthritis, reduced joint swelling, and greater range of motion when used regularly. It’s another case of the spice alone having similar effects to that of a prescription medication, but with fewer symptomatic downsides. Research also suggests that turmeric may be helpful in treating inflammatory bowel diseases, lowering cholesterol counts, protecting the heart, relieving indigestion, improving liver function, and even preventing Alzheimer’s disease. Cancer prevention and inhibited cancer cell growth –specifically cancer of the breast, colon, prostate, and lung, and childhood leukemia – are also on the list of possible benefits.

Cinnamon: cinnamon not only tastes amazing, it is also amazing for you. Going back to Dr. Axe, researchers have concluded that cinnamon health benefits can be obtained in the form of its pure bark, essential oils, in ground spice form (which is bark powder) or in extract form when its special phenolic compounds, flavonoids and antioxidants are isolated. These compounds make cinnamon one of the most beneficial spices on earth, giving it antioxidant, anti-inflammatory, anti-diabetic, anti-microbial, immunity-boosting and potential cancer and heart disease-protecting abilities.

Nutmeg: you can read about the health benefits of nutmeg in my previous post here.

As for the fruits, I find using a base of mangoes and bananas for my smoothies eases the taste of the spirulina. I

f the oceany taste of it doesn’t bother you, by all means switch up the fruits also and add strawberries or pineapples instead. Use whatever fruit you fancy or whatever is in season if you’re one of the lucky ones that lives in a warm climate all year round. Here in Montreal, not many fruits see the light of day during our brutal winter months!

I hope you guys enjoy this recipe. Leave me a comment and let me know how you’ve adapted it to your own tastes and nutritional needs.

xx

 

green smoothie
Prep time:
Total time:
Serves: 1 portion
This green smoothie is very adaptable to your taste. Instead of mangoes, you can add strawberries and ginger, a red delicious apple and some cinnamon or frozen pineapples and turmeric.
Ingredients
  • 2 Cups coconut water (can use nut milk if you prefer)
  • 1 Tbs spirulina
  • 1 Tbs ground flax seeds
  • 1 scoop plant protein powder
  • 1 frozen banana
  • 1/2 Cup frozen mangoes
  • 1/2 Cup frozen spinach
Instructions
  1. Put all the ingredients in a blender and blend until smooth.
  2. Enjoy