accountability Archives

How to make time for self-care

In light of my self-professed need for some attention to self-care and my observations that many others around me could benefit from the same, I recently declared July 2020 to be “Self-Care Month”. This blog, in combination with the Outdoors is my Therapy podcast, my Facebook pages and my Facebook Group, have been rolling out some tools to help you create self-care opportunities in your life. As the COVID-19 restrictions eased somewhat in my region over the last month, I was also able to re-instate some bush adventure activities for the community which has been super exciting and nurturing both for myself and the participants.

Throughout July I’ve shared information with you about how you can use nature to manage stress and I’ve given you a guided mindfulness practice in Episode 14 of the podcast. I’ve also posed some questions for you to reflect on to help you identify what self-care looks like for you, what gets in the way, and which aspects of self-care you’d most like to focus your time and energy on. And now in this post we’re going to delve further into one of the most common obstacles that stops women from regular self-care routines – having enough TIME. The challenge is real – trying to do all the things in life including working, parenting, socialising, daily living tasks, responsibilities and looking after others can make it tricky to prioritise time and energy towards self.

Time Management

Here’s something I wrote a little while back in a blog about time management and I think it’s totally relevant now:

“TIME! We never seem to have enough of it, we’re always fighting it, and it’s invisible! It seems to slip through our fingers without care. It’s like an elusive double agent, tempting us with tantalising pleasures, and then it’s gone, leaving us with nothing but a pile of to-do’s and deadlines in its wake. And if we’re honest with ourselves, we’ll always find something to fill in a space that’s left when we are more efficient with our time – there’ll never be enough of it!

Time Management is a real thing!
Managing the time we have available to us is a learned skill and one that we can continually refine as our needs, activities and priorities change. There are a lot of self-help books on this topic, but honestly, who has the time to read them!”

Inner stories about self-care

When you hear or see the word ‘self-care’, what comes to your mind? What stories do you have kicking around your mind about taking time for self-care? Commonly women have told me:

The kids have to come first
Self-care is selfish
I feel so guilty if I do something for myself without the rest of the family
I don’t have time for self-care
Self-care is a luxury, it’s not for everyday life when you have to work hard to put bread on the table
I’m just aiming to survive – don’t give me anything more to deal with

These are all variations of saying “I don’t have enough time to do all the things. ‘Me’ and ‘self-care’ come last.”

But how would it be if you DID have enough time? What would your self-care look like then? Again, many women have told me they’d like to:

have quiet time to themselves
spend more time with friends laughing and relaxing
have more holidays
read more books
write a book
invest time in preparing nutritious food
have a regular exercise routine
go to yoga classes
have a weekend away with their partner or friends or go to a retreat

Self-care doesn’t have to be time consuming or expensive – it all depends on how you define self-care. I wrote about What Does Self-Care Look Like? in the last blog post.

How CAN you make time for self-care?

If you’re ready to overcome the hurdle of time and get your self-care routine happening, you might find some of these ideas helpful:

1. Time is a commodity you exchange for something else

Time is a precious commodity that you exchange for something else. It’s like a business transaction between yourself and the universe. If you spend lots of money on luxury items you might not have enough left over for the basic household bills. Do you invest time into the luxury things of life – the things the wellness industry and social media would have us believe are necessary parts of self-care? Or do you invest your time firstly in the foundations of caring for your self like nutritious food, exercise and sleep?

2. You have a choice

You choose how you spend your time, in the same way that you choose how you spend your money. What choices are you making? Are you spending time inside scrolling on your phone mindlessly when you’re tired, or are you getting outside for a walk and fresh air, exercise, and getting a good sleep? Are you choosing takeaway food to have a night off cooking, or are you choosing to stock your fridge with fresh produce so that everyday you fuel your body with easy-to-prepare fresh foods?

3. Get your priorities straight

There will always be competing priorities and responsibilities in your life. Work out a system for prioritising everything, a bit like having a formula to help you decide what comes first, second and so on. A lot of us find ourselves reacting to crises or urgent problems constantly and that’s exhausting! This is when self-care often gets shoved down to the bottom of the priority list. But when you invest in self-care, you’re also investing in a strong foundation for yourself. You’ll be more productive, efficient and effective. Plan ahead and get organised. You could:

do one big grocery shop each week instead of every day
pre-prepare meals ahead of time so you don’t resort to convenience foods or take-away
batch your cooking and refrigerate or freeze leftovers for another night
install a meditation app on your phone and schedule your daily meditation into your day
schedule your exercise and time in the outdoors
combine time outdoors with either exercise or meditation for extra value-packed self-care
create flexible but firm routines to ensure your self-care doesn’t get left out – don’t let your boundaries get squishy and allow other things to take priority

4. Change your mindset about time

Treat time as a precious gift that’s been given to you. Remember, time can never be refunded once it’s spent. Use it wisely.

5. What are your time vampires?

What sucks the time out of your day? Where does your time go? Are you okay about this? What can you realistically do about this? What can you change? If your life was a movie, what would your audience suggest you could do to spend your time more wisely so that your self-care doesn’t get left out, and you feel happier and more fulfilled?

6. Record your actions for a day, or longer!

Make a note in your diary or notepad of how you’re spending your day. Note down the time and what task or activity you are working on, and what time you finished. Or break your diary into 10-15 minute time blocks and record what you’re doing at every time interval. It only takes a teeny bit of time to do this, but the investment is well worthwhile! This strategy can highlight where your time goes, and keep you accountable to your goals. For example, if you want to work on a self-care goal like going for a walk or tending a vegetable garden, record the time you spend actually doing it and make a note of the benefits you experience when you make it happen.

7. Become more mindful of what you’re doing as you’re doing it

Pause at regular intervals and ask yourself “What am I doing now?” This precious moment is all you have. How are you spending your energy and time right now, in this precious moment?

8. Don’t make excuses

It’s easy to blame other people and situations for lack of time, for not being able to get outside for a walk or meditate or sit outside to watch the sunrise or sunset. Do a thorough audit and be honest with yourself. What can you take responsibility for? What changes can you make?

9. Avoid distractions

Is distraction an issue for you? Phones are known to be one of the greatest distractions to humankind because they’re so portable. We take them everywhere. Whether it’s a phone or something else consuming your time, how can you best manage your distractions so you have enough time for your priorities? Here are a few ideas to make it as easy as possible to keep your attention laser-focused and make best use of your time:

set a timer to go off at regular intervals to remind yourself to refocus your attention, go for a walk, or simply to stop and take a few deep breaths
switch off your wi-fi and use your phone as … well, a phone! Or mute it or switch it off when you want to focus on a task or have a break.
turn off notifications on your phone
close the door to your room if you want to concentrate and get a task done
put a “Do Not Disturb” sign on your office
reward yourself when you’ve completed tasks within a set time frame

Let's sum up!

You CAN make time for self-care

It’s vital that we all make self-care a priority and not use lack of time as an excuse. Basic self-care doesn’t need to take a lot of time, but if time is a real issue for you, try following the strategies we’ve discussed in this article – your mind and body will thank you for it.

Here’s a reminder!

Time is a commodity – spend it wisely!
YOU choose moment to moment how you spend your time
Get your priorities sorted
Change your mindset about time – it’s a precious gift
Be aware of your time vampires
Record how you spend your time
Be mindful of how you’re spending your time
Don’t make excuses
Avoid distractions

I’d love to hear any other time management strategies you use to keep your self-care in action. Send me a message, and head on over to the Outdoors is my Therapy Facebook Group where we’re sharing ideas and inspiration about self-care in nature!

Listen to the audio version of “How to Make Time for Self-Care” here!

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Kathryn Walton shares information and reflections in Daisy Spoke that connect, inspire and self-empower women to make healthy choices for themselves. She integrates her love of physical exercise, family, nature, gardening and creative arts with her professional background in mental health social work to facilitate change with individuals, groups, workplaces and communities of women who are committed to living life to the full.

How to keep exercising during the coronavirus pandemic

In this article I’ll be sharing 20 ways to keep exercising during the coronavirus pandemic. Whether you are able (and allowed) to get outdoors or whether you have to stay indoors while you’re isolating, there are plenty of ideas here to keep your body moving and your mind feeling at ease.

Isolation around the world during the coronavirus pandemic

No matter where you live in the world as I write this blog post, you will be impacted by the COVID-19 pandemic as well as the health and government directives to manage its spread. Many people are isolating themselves at home or in hotels, and options to spend time outdoors and to exercise and socialise have been restricted.

But, you need to continue to nurture your health including your mental health. You may need to be creative in how you get your regular exercise fix, your outdoors time, and how you socialise.

Mental health risks during isolation

For myself, one of the biggest fears I had about isolation practices was concerning my mental health and the mental health of other people. Vigorous exercise, time in nature, and deep connections with others form the foundation of my ability to function. Without them, I’ve really struggled in the past. And I know I’m not alone. Exercise and movement also boosts your immune system which is incredibly important now too, and it provides protection against future disease.

Stay active and stay connected when you can’t get about freely

I’ve collected together some ideas to help you stay active, stay connected with the outdoors, and stay connected with others during periods of isolation. These ideas are just as useful for other times in your life when you can’t go out as freely as you’d like to such as:

when you have to stay home to care for young children or someone who is not well
during times of injury, sickness or limited mobility
when your non-working hours are after dark
when you’re travelling

Caution: check your local regulations about isolating during the coronavirus pandemic

Of course, you need to pick and choose, or innovate your own ideas based on your own circumstances, what your local regulations require and what resources you have access to. Not all these ideas will suit everybody or every situation. Naturally keep your physical distance from others during the pandemic, and don’t take any unnecessary risks that might result in injury and the need for medical assistance. Another thing – be mindful of the level of noise and disturbance you might make if you share a house with others, live in an apartment building, or if you live on a small block.

We’re all in this together!

Let me know if you have other ideas to add to mine and we’ll include them in a follow post! Remember, we’re all in this together and supporting each other is the best way to overcome challenges like this.

fear and possibility

20 ways to keep exercising during the coronavirus pandemic

YouTube videos provide a wide selection of workouts for you to do in your own time at home. Look for ones that have been created by accredited instructors or recommended by exercise physiologists or physiotherapists.
Virtual gym classes enable you to participate in a class in real time. Generally virtual classes are streamed live and everyone participates at the same time from their own location. Check if your local gym is offering these (most gyms have closed their face to face services at the time of writing), or search for online businesses and exercise apps which offer this.
Home equipment – Make use of what you have at home such as weights, skipping rope, Swiss ball, steps, and old exercise DVDs . You can adapt everyday household items too such as water bottles or cans of food for weights, and don’t forget the stairs in your house can add value to your workout too.
Virtual accountability buddies can check in with each, hold each other accountable to daily activities, and support each other to problem-solve issues as they come up. You can probably find an accountability buddy amongst your contacts, friends or work colleagues.
Get out where and when you can. Look for opportunities and make the most of them while you can. If your local park is open and it seems quiet around dinner time, that might be a good time to get out there because you never know when places like that will close, or when your household will be quarantined.
Plan and track your exercise in a journal to keep yourself committed and valuing your daily exercise on an ongoing basis. Take it another step forward by tracking how you felt before and after your workouts as well as your recovery experiences.
Callisthenics, stretches, and body weight exercises were probably part of your school Physical Education classes. Do you remember star jumps, lunges, squats, jogging on the spot, push ups, and planks? If in doubt about injuries or medical conditions seek advice from an exercise physiologist or doctor first.
Put on some music and dance and move to the rhythm! This isn’t about your style or skill – it’s about moving and having fun! Invite your household to join in.
Chair yoga is great if you are not feeling well, have balance problems or limited mobility. Look on the Internet for workouts by yoga instructors who have adapted traditional yoga for use in seated positions.
Street dances / classes are happening around the world in some suburban areas. Check if this is allowable in your area, and if so, organise a designated time for you and your neighbours to come out into your front gardens or patios for a dance-off or workout. Remember to maintain your physical distance!
Backyard workouts are as varied as your imagination. Is there a job in the yard you’ve been meaning to do ‘one day’? You’ll get a great workout lifting logs, moving rocks, pruning trees and digging in the garden. You can also create an outdoor workout space in which you can jump obstacles, climb a pole, move through an obstacle or slalom course, practice bike handling or skate boarding skills, run around with the kids, or play games with your pet dog.
Birdwatching from home is an activity that can have you moving gently and quietly around your garden, or if you are not able to go outside, watching from your balcony or window. Grab a bird identification book from your shelves or research your finds on the Internet or using an app such as eBird. There are also plenty of online forum and social media groups sharing birdwatching experiences.
Mindful walks are another gentle activity that can be done in your own yard, footpath, or even indoors. Bring your attention to the sensations of placing your foot down and slowly moving your weight, lifting your foot and placing it forward. You can also bring your attention to the sensations in your legs and the rest of your body as you walk.
Be a kid again! What did you do when you were a kid? Active kids don’t need dedicated exercise or outdoors time because their activity tends to be spontaneous and spread throughout the day. What did you do when you were a kid? I played elastics, tiggy / chasey, Red Rover, trampoline, balance games such as balancing on a log, backyard cricket and soccer, and hitting a ball against a wall. Don’t leave it only to the kids – these activities are perfect for any age!
If you have children living in your household, get down on the floor and play! Games like wrestling (gentle of course!), kneeling chasey and indoor hockey can give everyone a great workout.
If your National Parks, regional parks and State Forests are open and are not busy with other people exercising, go for a walk or a bike ride being careful not to stretch yourself past your comfort zone by taking any unnecessary risks or going off track.
Make your own workout space at home by creating a dedicated exercise space (if you have the room) in a spare room, a section of the living room, the garage or the verandah. If you don’t have enough space for this, you can get yourself organised by creating a dedicated storage area for the equipment you use in your workouts.
Use an App to track your activity levels, and if you’re into it, you can share your stats with your friends.
Create circuits or stations with a variety of exercises, moving from one station to the next every minute (or longer or shorter if you prefer). Keep moving around the circuit to complete your workout.
Use active indoor games like indoor hockey, quoits, and freeze as an alternative to your usual workout whilst having fun with your family or housemates.

Now it’s your turn – what will YOU do?

Now it’s your turn to put these ideas into practice so that you look after your health, including your mental health in spite of the limitations you have during a period of isolation. Which of these ideas would you like to try? Have you got some other ideas to share with our readers? I’d love to hear from you and include your ideas in a future post. How will YOU keep exercising during the coronavirus pandemic?

You can listen to this article on the Outdoors is my Therapy podcast!

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Kathryn Walton shares information and reflections in ‘Daisy Spoke’ that inform, inspire and empower women to a healthy and active lifestyle.

How to get motivated to exercise

How do YOU get motivated to exercise? It’s cold, blustery and misty outside today. I spent most of summer yearning for the cool Arctic breeze to greet me so I can go walking or riding any time of the day without feeling like I’m going to pass out from the heat. After our long, hot, drought-ridden summer, winter has finally arrived. And here I am, huddled in my flannelette pyjamas, fluffy dressing gown and hand-knitted knee rug dreading the thought of going outside.

It’s a tricky head space to be in – knowing that I advocate for an outdoor adventurous lifestyle, and yet here I am, cocooned in my layers, inside my house, and trying desperately to find another thing to delay me before I go outside.

Being very conscious that my actions and values are simply not in alignment, I’ve given myself a stern talking to this week. Motivation is a pretty fickle thing. You can never rely on it. It’s a feeling that comes and goes and is affected by many different things – both positively and negatively. Sitting around waiting for motivation to arrive is fruitless. You need to take ACTION, and motivation will follow in its own good time.

I figured I’m probably not the only one who’s struggling at the moment (tell me that is so!!), so I’ve put together a list of tried and true strategies to get us exercising, no matter the weather, and no matter our motivation levels!

18 ways to get motivated to exercise

Be accountable! To someone else, like a friend that you’ve agreed to meet for a walk. Or simply write your planned exercise activity in your diary and let others know ahead of time about your commitment.
Something is better than nothing! Don’t get caught in the all-or-nothing type of thinking. If you’re running short on time, do what you can – 10 minutes is better than nothing.
Make exercise part of your daily routine so there is little room for debate about what you’re going to do and when.
Choose your reward! External rewards work well for some people – think of stickers for your exercise chart, or buying that new piece of gear when you’ve kept to your commitment. Or do you prefer to acknowledge that you feel great on the inside, knowing you’ve chosen well despite it being difficult, or noticing that you feel better?
Celebrate your achievements! Be joyful for the hard work you’ve put in. But be careful you don’t self-sabotage your efforts by spending the rest of the day on the sofa or munching on a box of doughnuts.
Change it up! Any activity that you repeat over and again can lose its gloss. Change your activity, route, place or even the time of day you’ve been exercising.
Change how you see yourself! When you identify with a “healthy me, happy me” mentality, you’ll focus on healthy choices. Conversely if you see yourself as lazy and unfit, your actions are likely to reinforce that attitude.
Break it down! If an hour of exercise seems like an eternity, then you’re going to dread it again tomorrow. Break it down into time portions, or ‘sets’. When I swim laps, I work on 10 minute sets each of kick board, freestyle, backstroke and so on. You can break your walk or ride up into sets too, aiming for a certain number of minutes, steps, mileage or landmarks in each set.
Set goals! Register for an event and use it to keep you on track with your ‘training’ exercise. Or set a new goal each week, for example to walk 25 kilometres or to go to 3 classes by the end of the week.
Do what works for YOU! Get a routine going that works FOR YOU. It’s your life. Your family. Your work situation. Your community. Whatever exercise routine you choose, make it do-able for you.
Focus on something enjoyable! It could be the way the grass is blowing in the breeze, the smell of the wattles flowering, how awesome your new t-shirt feels, the increasing strength in your legs as you pound the pavement.
Sign up! Check out what programs, challenges and memberships are available in your area or online.
Pay your way! Does financial investment motivate you? Some people feel an extra commitment to get out the door after purchasing a membership, training program, new shoes or other equipment.
Get expert support! Exercise physiologists and personal trainers can customise exercises and training plans that gradually build up as you do.
Do what you love to do! If dancing around the lounge room to loud music is your thing, then do it! If digging holes in the paddock to put new fence posts in is your thing, then do it! If running marathons is your thing, then do it! You don’t have to do what everyone else is doing.
Be realistic! Know what is do-able for you and set your expectations and goals accordingly to boost your confidence, sense of achievement, and motivation.
Do it for yourself! You’ll feel better, you know you will!
Do it for those around you! Exercise and nature has incredible benefits for the way our brains work, the way we feel, and the behavioural choices we make. Generally, we’re nicer people to be around when we’ve looked after ourselves.

You owe it to yourself as well as others!

And if that’s not enough reason to motivate me to get outside on a blustery day, then I remind myself that I’m accountable to the community of women around me. The women who get involved with my projects, counselling and mentoring programs. I constantly encourage these women to get outside and get active, yet I also know how challenging it can be at times. I owe it to my family, friends and the community of women I work with to shut up, show up and practise what I preach.

In the end, a little bit of discomfort to get going will reap amazing benefits for the rest of the day. It doesn’t sound that hard, but, man oh man, that gusty wind sure is blowing away some of my motivation!

How will you manage your motivation today?

Let me know:

What are your biggest challenges when it comes to motivation to exercise?

And what strategies work for you?