Movement and Mindset with Jessica Carey

Transcript from the podcast “Speak Out Loud: Stories of Strength from the Southern Downs”

SEASON 2: EPISODE 12

GUEST: Jessica Carey

PUBLISHED: 4th April 2022

Jessica Carey at Girraween

[00:00:00] Jessica: When we work on our mindset, when we work on our emotional resilience, when we’re connected to nature and when we’re moving our body, it actually shifts energy. It moves and creates change. And I think within anything to do with movement, it is creating change not only on a physical level, but with your mental health, also with your emotional wellbeing, which are all part of being a human, like when we’re very multifaceted and it’s not a one size fits all thing. It’s about choosing what works for you and, what makes you feel good. And I think that’s really important.

[00:00:42] Kathryn: My guest today is Jessica Carey. Jessica’s deep connection with the Southern Downs Region goes back six generations. In our conversation, we chat about the cycles and the seasons in nature, and that by choosing your mindset and your actions, you also choose to build your personal strength and resilience and this positions you in a much better place to manage the changes, the cycles and the seasons in life. Jessica also shares in this episode, her love of physical activity and sport, and the many opportunities across the region for joining in structured activities like sport, as well as unstructured leisure activities such as bushwalking that gets you connected with nature. Our conversation reflects many of the themes that we’ve explored in Season Two and I’m sure it will inspire you to get out there and get active.

Hello, Jessica. Welcome to the podcast.

[00:01:46] Jessica: Hi Kathryn. Thanks so much for having me.

[00:01:48] Kathryn: Can you tell our listeners what your connection is with the Southern Downs?

[00:01:53] Jessica: My connection with the Southern Downs is very much family-based. So I’ve grown up in the region and I have six generations back, uh, on both sides of my lineage and family line in the Yangan and Emu Vale area.

[00:02:08] Kathryn: During the drought which we had over several years, and that was followed up by the bush fires in 2019 and 2020, I spoke with a lot of people about their experiences. And some words that were commonly used were devastation, hopelessness, and despair. And so clearly for many people, those were really tough times. But at that time, I also recall having some conversations with you too. And you had a slightly different perspective, I’d have to say, which I really think must’ve helped to boost your resilience. You were speaking about the cycles and the seasons in nature and in life, and there are purposes and benefits to each of those cycles and seasons, even though they can be challenging. Could you share some of your thoughts on that perspective with us a little bit more?

[00:03:00] Jessica: I would love to. So in my profession I have a lot of conversations and I hear a lot of stories, uh, from really beautiful and happy memories to really hard times, um, being a hairdresser. Yeah, people are really vulnerable with you. So feelings of devastation and hopelessness and despair were definitely very common during that time and how I look at it from a psychological perspective and a cycles of nature perspective is that we have a life death life cycles. And that happens in nature, that happens within our bodies, our life, our inner world. So when we went through that really, really tough time, which many are still in, it was reflected back to us within what was going on in our internal world. It was really hard to see the devastation that the drought bought just like right now, the land is very fertile. So those cycles of nature are continuous. I have a lot of conversations with farmers and a lot of them are just very connected to those seasons, those cycles in nature. And I really like hearing those stories because it actually teaches us that there is always a time for these things, um, that nothing ever stays the same, that we are cyclic beings. And that what’s really important is to learn how to become resilient through some of those harder times, some of those tougher times in life, um, that we will all face at some time.

[00:04:23] Kathryn: So our thoughts and our attitudes can really have quite an impact on our resilience as well as the actions that we choose to take. Now, I know that you’re someone who highly values health and vitality and resilience. What are some of the choices that you make every day that keeps you feeling strong?

[00:04:45] Jessica: I love this question, Kathryn. Health is one of my highest values because I believe without it, that we can’t actually make the choices from a really clear and vibrant space. So, uh, eating really well from the land from the earth is really important to me, whether that’s growing your own food or going to local farmer’s markets and sourcing locally and seasonally. Really good sleep cycles. I believe that’s really important in how I show up in the world every day is sleep is how our bodies heal. So that’s really important. Movement, so physical activity, whether that’s team sport, getting out in nature, doing a yoga class. Being still for a period of time within that movement is important as well. Being aware of your body. Having really nourishing relationships and being social is part of that as well, whether that is on a hike or team sport, or simply saying hello to my neighbour as they walk past. And having really clear desires and goals are another part of my life of working towards being a really, just the best version of myself in this life. I think that’s really important and I’m really connected to nature. I think we live in an incredible region where nature is at the forefront and I love being connected to her. I think it’s probably the thing that I love the most is, um, it connects to all those other things and it creates a really incredible foundation for the rest.

[00:06:12] Kathryn: And you’ve been involved with lots of different physical activities over the years that you’ve lived in the Southern Downs and even when you’ve gone abroad Jessica. What opportunities are there for people to get active on the Southern Downs?

[00:06:28] Jessica: Ah, where do I begin? There’s so many. I was brought up playing a lot of team sports, so I was involved with netball and touch football um, in particular. I was into athletics and swimming as well. And I’ve always done some type of gym work. So, there is just so many depending on where you want to start. You can pick your team sports, you can pick your individual sports. You’ve got incredible gym facilities in the region. You’ve got, um, some of your unstructured sports, like you’ve got your mountain biking, orienteering so many, so it really depends on the way that you want to move your body, but we are an incredible region, that offers so much for getting outdoors and yeah, just seeing what we’ve got on offer.

[00:07:10] Kathryn: So with so many opportunities out there, how can people find out about what’s out there if they are starting from not doing anything, they don’t know what’s available to them, how can they get connected?

[00:07:27] Jessica: I would say first port of call is talk to people. I think within anything in a small country town, it is asking the right questions and asking around. Secondly, using your social media apps. I think that everything is on there now uh, whether that’s your unstructured or your structured sport. I think, uh, using your hashtags is really powerful, especially on Instagram. So if you’re like hashtagging Southern Downs or Granite Belt, there’s a lot of people who explore this region that are tourists that love coming out here who share pictures and who share what they’re doing to get outdoors. It’s actually how I found a hiking group that I’m now involved in for 25 to 35 year olds in the Southeast Queensland and we do hikes and outdoor activities everywhere, but they also come here. So it’s how I found them. I found them through Instagram and I wanted to meet like-minded young people. Um, yeah, so there’s, there’s so many opportunities if you put yourself out there and aren’t afraid to, aren’t afraid to get a little bit vulnerable and put yourself out of your comfort zone. And the council website has a great foundation on there as well for a lot of facilities and a lot of ways that you can get connected in the region. And also just going to some of the like asking local businesses, go down the main street of any of the parts of our region and ask locals. Locals know what’s available. Um, you’ve got your outdoor sports shops. You’ve got your camping shops. They’re like they’re owned by locals. Locals love this region. They explore and get out there. You’ve got so many ways to find your resources, to get outdoors and love this region.

[00:09:01] Kathryn: What are your favorite ways to get active and why? What motivates you with those activities that you love to do the most?

[00:09:10] Jessica: My favourite ways to get active is I really enjoy hiking. I love experiencing nature in a way, uh, that I’m moving without actually feeling like I’m exercising. So it’s just comes naturally. And like, I can enjoy it with friends. I can also enjoy it solo. I feel really connected when I’m with nature, when I’m in immersed in nature. And when I can experience what what’s on offer there. So for me, it’s, that would be my foundational one. And then I also really enjoy team sport because it’s social. I really, really, I think team sports are really great, great way to flourish. And, um, couple of nights a week for that for me is, um, gives me a good people fix and I can move my body, do some cardio and head home.

[00:10:00] Kathryn: Those places that you like to go hiking, Jessica, could you tell us a little bit more about them?

[00:10:06] Jessica: Oh yes. So my favorite place to go hiking in this region is Girraween National Park. I that’s my local stomping ground. Anyone that I meet in hiking groups, that’s they’re like, Oh, you’re so close to Girraween. And I’m like, yes. Yes I am. And there’s something about that granite in that region in Stanthorpe that has so much on offer, not only for just hiking, but so many other outdoor activities. Yes so that is an incredible part. I also love just going out to Killarney. Leslie Dam’s got some really incredible spots as well. I love watching a sunset out there and, uh, yeah, there’s just so many snippets of this region, but definitely Girraween National Park is something that is very much sought after by most people I meet in a lot of parts of Australia.

[00:10:57] Kathryn: For people who are living in town or maybe don’t have that transport to get out to some of those National Parks, some of those big open spaces like that, what would there be for someone say who’s in Warwick or Allora or in Stanthorpe?

[00:11:15] Jessica: Well, we have really incredible waterways in each of our towns and we have incredible walking tracks that are paths. They’re concreted and at the moment the water’s flowing beautifully. So there’s some really incredible river walks that are really flat, really accessible for children, for anyone who maybe their fitness isn’t up to going on a mountain. So I think our waterways in Warwick, Stanthorpe, Killarney, even, and, um, the centre of Stanthorpe are really incredible ways to start.

[00:11:43] Kathryn: Jessica, you also teach sport. Could you tell us a little bit more about that role that you have?

[00:11:51] Jessica: Uh, yes. So on through the summer I teach swimming. So I swam for a number of years and I believe it’s a life skill that everybody should have, whether that’s swimming in a pool, the beach, or skiing out at the dam, whatever it is, it’s one of those life skills that I believe are really important. So yeah. I love teaching kids swimming. It’s really fun. It’s, I love seeing their development. And I love seeing how they grow in confidence and build body awareness. And it’s something they can take for the rest of their life, which is really fun.

[00:12:25] Kathryn: And I imagine that even for adults who may want to learn to swim, that there are opportunities for them as well. Or it might not be swimming. It might be adults who want to have a go at a new sport that they haven’t done before.

[00:12:39] Jessica: Oh, absolutely. Most of the clubs in town, like most of your team sports or even your local gyms are always providing opportunities for you to move your body and get active and meet people. And yeah, I think you just need to ask around and find one that suits you. And there’s always incredible, incredible ways that you can get moving, get outside and umm move your body.

[00:13:01] Kathryn: For somebody who maybe doesn’t move a real lot, maybe isn’t really physically active, perhaps they have some pain or they haven’t had as many opportunities as somebody else to get involved with sport, or maybe they find it really hard to find the time to do that, what advice would you have for that person?

[00:13:23] Jessica: I would say start small. I think with anything with movement over my entire life, it’s been about setting a goal and slowly working towards it and being really kind and compassionate with yourself because all things take time. And I think resilience is a part of that. It’s nothing happens overnight. So you’ve got the river walks, as I mentioned earlier. And then you’ve also got some of the tracks that are in our region, whether that’s Queen Mary Falls or you’ve got a beautiful track at Girraween called Granite Arch, you know, they’re, they’re very gentle tracks for beginners and a way to move your body in a very short amount of time. But a lot of it’s mindset. A lot of it’s working towards something, knowing why you do it and being intentional about it. I think intention behind anything that you choose to do is really vital.

[00:14:13] Kathryn: Jessica, is there anything else that you’d like to share with us about that power of mindset or choosing to be active and getting connected with our community?

[00:14:24] Jessica: Absolutely. So whether it’s our mindset, how we choose to move our body or getting connected with others, it’s all about how we choose to show up in the world. You know, when we work on our mindset, when we work on our emotional resilience, when we’re connected to nature and when we’re moving our body, it actually shifts energy. It moves and creates change. And I think within anything to do with movement, it is creating change not only on a physical level, but with your mental health, also with your emotional wellbeing, which are all part of being a human, like when we’re very multifaceted and it’s not a one size fits all thing. It’s about choosing what works for you and, what makes you feel good. And I think that’s really important. If you’re flogging yourself to do something, it’s not sustainable. And I think like anything in nature, things need to be sustainable. So again, coming back to connection with nature and connection to cycles, it’s really important that we treat ourselves with love, respect, and compassion. And when we do that, that’s reflected around us as well.

[00:15:27] Kathryn: We mentioned before that you had travelled abroad. Could you tell us a little bit about what you were doing when you were overseas and how that’s relevant for us here on the Southern Downs?

[00:15:40] Jessica: Yes, I would love to. So a couple of years ago I went and lived in Canada for a short period of time. And I worked at a summer camp in BC. So I was working with children in the outdoors doing structured and unstructured movement and leadership. And it was an incredible time in my life. I believe this region is so similar to parts of BC in Canada. Every time I come back through Stanthorpe after being at Girraween, I just, my heart just takes me back to that time. We have so much opportunity in this region and for what’s available to explore, get out doors, be connected, go mountain biking, hiking, not just your team sports. We just have an incredible resource here in, on the Southern Downs. And I’m very passionate about getting people out doors, getting people moving and showing what is on offer in this beautiful region we call home.

[00:16:38] Kathryn: And we started putting together a list of those sports and those unstructured activities which we have access to here on the Southern Downs. And I’m sure that there are many more that we haven’t even thought of but that’s quite some list, isn’t it?

[00:16:51] Jessica: Oh yeah. There’s oh, from orienteering to tobogganing, soccer, netball, volleyball, water polo. You know, we’ve got our gyms, Pilates, yoga, National Parks. You can walk the dog, basketball, like it just, the list goes on whether it’s trials, whether it’s team sport or whether it’s individual, there’s literally something on offer for everybody, especially in a, in a beautiful country town.

[00:17:16] Kathryn: How can listeners contact you if they’d like to find out a little bit more about what you’ve been talking about today?

[00:17:23] Jessica: So I have a website. It is www.jessicacarey.com.au. I have a contact email that is accessible there, and I have social media. So I have an Instagram account, which is underscore Jessica Carey and Facebook is Arise with Jessica Carey. You can find me pretty easily. So yeah.

[00:17:44] Kathryn: Thanks for listening to the Speak Out Loud Stories of Strength podcast with me, Kathryn Walton. I hope this episode inspires you to get involved and to get connected with your community. You can find the transcript and any links mentioned in this episode, in the show notes and please share the podcast with your friends.
We acknowledge and pay respect to the past, present and future Traditional Custodians and Elders of this nation and the continuation of cultural, spiritual, and educational practices of Aboriginal and Torres Strait Islander peoples. Series Two of this podcast has been jointly funded under the Commonwealth and State Disaster Recovery Funding Arrangements 2018.

Decision-making Tools with Helen Lewis

Transcript from the podcast “Speak Out Loud: Stories of Strength from the Southern Downs”

SEASON 2: EPISODE 8

GUEST: Helen Lewis, Picot’s Farm

PUBLISHED: 21st March 2022

Helen Lewis, Picot's Farm
[00:00:00] Helen: If we focus on what we can change ourselves, what we can control and then what we can influence, that’s a far better use of my energy than worrying about the area of concern, which might be out of my control like rainfall. I can’t make it rain. I can’t make it not flood. I can’t do all those things, but I can make a contribution on my place so I’m ready for that. I can either get my business ready for that. I can get my land ready for that as best as I can. It’s never going to be perfect, but at least I feel I’ve, we’ve done as much as we possibly can with what we’ve got and we’ve made some early decisions.

[00:00:47] Kathryn: Today’s guest is Helen Lewis who shares some valuable insights and some tools to help you manage tough times. Helen is a primary producer from Picot’s Farm near Warwick on the Southern Downs, and she has a keen interest in educating communities about chosen change and unchosen change as well as decision-making for your farm, your business, your family, or your personal life that’s based on your values and your longer term vision. Helen also shares some information about the Outback Way Project which highlights the benefits of connections within and between communities and the power of collaboration.

Welcome to the podcast, Helen. Can you share with our listeners what your connection is with the Southern Downs?

[00:01:40] Helen: Well, thank you. It’s pleasure to be here, Kathryn really uh, It’s it’s wonderful the series you’re putting together. So thank you for including me in that. My connection with the Southern Downs probably starts when I was about nine months old. We moved from Brisbane to Warwick. And interestingly, my parents had purchased Hillside, which was Archdeacon Glennie’s old home sandstone home on top of the hill, in Glennie Heights. And so I grew up in this lovely old rambling sandstone home, and, uh, which had a deep connection with the area. The rectory of St. Mark’s church, is actually the kitchen from Hillside. And so I had 30 wonderful years living and you know, enjoying being at Hillside, in amongst being at boarding school and university and everything, but it was always home, which was lovely. So my connection has probably been in and out I guess of the Southern Downs with education and work. But eventually came home in 2003 and have been here since.

[00:02:40] Kathryn: The Southern Downs Region has been on a recovery journey following drought and then bush fires in 2019 and 2020. And more recently, the region has actually experienced some pretty significant rain and flooding. So we’ve had it all as well as the pandemic. What are some of the challenges that people who are working on the land have needed to navigate throughout these times?

[00:03:04] Helen: It has been a period of a roller coaster of events, hasn’t it? And there’s a lot of emotional impact that that has on people, uh, as well as physical, and obviously in landscape as well. The challenges are clear I mean, we know that drought is, is low rainfall and it’s just you know landscape dries out. We know the damage fires do. And we also know the impact of floods. But I guess, you know, it’s interesting that bush fires and floods are deemed to be a natural disaster because they are, you know, there there’s a start and finish. They come and they go, quite quickly, probably within days. A drought though lasts for however long it lasts and we don’t know how long that’s going to be. And so it’s the unending. It’s the continuous dry time. That’s the unnerving bit in drought. These events are actually unchosen and they create unchosen change for us. So there’s the process of unchosen change and where there’s steps and stages that we go through, regardless of how big the unchosen change is or how small and those steps include denial as the first one. So we put our head in the sand, it’s not happening, we don’t want a bar of it. We’ll just put our head in the sand. It’ll go away. Soon enough we understand that that’s not gonna satisfy with it’s still here. It’s still in our face. So then we start blaming. We start actually blaming others for it. And government’s not doing enough, or, you know, what happened, or whose fault is it? So we want to blame someone. Then we actually probably come to the acceptance. Okay. It’s here. Righto. Acceptance is just acknowledging that Right, we have a problem we’ve got dry times or, we’ve, you know, it’s happened. Um, and then from acceptance, if we can move through acceptance we get to resolution, which is actually, Okay what am I going to do about that. I better do something. I better make a decision about what I’m going to do differently, or how am I going to manage this? And then there’s exploration. Once we’ve hit that resolution of, Okay, I’ve got to do something, it’s up to me, we then start exploring, which is where we see all our options and ideas. And we actually then have chosen change. We move into the chosen change process. We’ve chosen change. There’s a relief because we’ve made a decision to do something and then there’s that excitement of, Okay, well, how can I make that work? And where can I put it? And let’s make this happen, but then we actually hit self-doubt. Sometimes we get caught on self doubt. And that’s where we can get stuck. And that’s where it’s really important to have supportive community around you because you need that support of the like-minded, your own tribe to actually help you and encourage you to keep on the path of of the change you’ve chosen. And then, from that you then go into resolution again. The resolution is I’m okay and I can keep going. And then you probably make another chosen change, you know, you kind of move through them. So it’s a really important that people understand those, but with all these events that have happened, natural, like, you know, with drought and bush fires and floods, it is the unchosen change and being aware of blaming. We can keep blaming for a very long time. And that’s not helpful for people to get stuck in because it’s negative and it’s very tiring. And also there’s no answers because it’s not necessarily anyone’s fault. So with that, I guess it’s comes then to the need for being part of local groups like the Landcare Group or farmer groups. We have a lovely farmer group of five other families. We meet every three months to work on our businesses. We discuss things. We, we challenge each other. We ask questions of each other. The kids have a lovely time together. Like it’s just a really great support. And during the dry times we certainly lent on each other heavily to discuss what was going well and what was good and how things happen. We just really tried to shift our focus into what was working but then also acknowledge what wasn’t, then you’ve got this group of people who can help you with ideas on, or what do you do to fix that or make it move, you know, how can we help each other? So Yeah, look, the challenges are endless. It’s about the commercial viability in a changing climate, really. I mean, if we don’t actually improve our landscape function, we’re going to have more droughts and more floods, and they’re going to be more severe. So we do have a responsibility to improve our landscape function. I mean, I was so excited that the recent flood we had a few months ago. There was silt on our flat so we have water coming through from Greymare Creek and it dropped a load of silt um on the first paddock. By the time it was crossing the road, it was only like maybe five to 10 centimeters deep. It was crystal clear. I could see the bitumen through it. But that’s exciting. That’s exciting. I know that our landscape is filtering that water. We’re getting the bonus of someone else’s silt I guess, but at the same time, we are sending that water off our place crystal clear. And it was completely saturated, but it wasn’t running fast. It was running slow, and it was clear.

[00:08:21] Kathryn: So some land management in action there.

[00:08:23] Helen: Absolutely. That’s testament to the work that we’ve been putting in with our planned grazing and really improving our ability for soil and our grass to filter water. It is our responsibility as farmers to actually get our landscape ready for rain and ready for drought. I want my landscape respond, whether it’s five mills or 50 mills. I want us to have enough ground cover so that five mils is useful and so is 50. We need to have landscapes that can function with very little rain plus also be able to absorb and hold lots of rain at once. That’s a great landscape. That’s a big compost bin and, you know, in the soil, which is what we’re aiming for. And if we’ve got that, then we’re holding the water in our soil and that’s the best place to hold moisture. It brings everything alive. It enables the microbes, the fungus, the bacterias everything to function. It’s about understanding that.

[00:09:17] Kathryn: I’m really interested in the unchosen / chosen framework that you spoke about Helen. It sounds like when you can accept that there are certain things you can’t control around the weather and those events like bush fires and floods, there’s only so much we can control around that, but you’re making that resolution and you’re exploring your options, even when things are going fine, when things aren’t tough, when those natural disasters aren’t occurring. And that’s a really good preparation for those times when drought might, you know, the dry times might come or, or the flood might come. And so holding that soil together and the water management, the land management, all the things there.

[00:10:06] Helen: Yeah, that’s right. And it’s also about really being very clear about your circle of influence and circle of concern. In the drought, Ian and I really talk about what can we do now? What are we a hundred percent in control of? Well, we’re in a hundred percent in control of our landscape. What’s going on here, whether we have animals or not. We can choose, we’ve got lots of choices to make lots of decisions to make, and we are a hundred percent in control of what we’re choosing to do. And when we actually really focus on ourselves and what we can control, we then help to break down what we can control and then that helps what we can influence. So our circle of influence grows and then also diminishes our circle of concern. So we could have lots of concerns about lots of things, but if we, uh, if we focus on what we can change ourselves, what we can control and then what we can influence, that’s a far better use of my energy than worrying about the area of concern, which might be out of my control like rainfall. I can’t make it rain. I can’t make it not flood. I can’t do all those things, but I can make a contribution on my place so I’m ready for that. I can either get my business ready for that. I can get my land ready for that as best as I can. It’s never going to be perfect, but at least I feel I’ve, we’ve done as much as we possibly can with what we’ve got and we’ve made some early decisions. But also we’ve sat down and said, Righto, what’s our drought trigger point? So in this good season, if we hadn’t have had the rain in, by the end of February that we’ve had this year, we would have started to de-stock. Now we’ve had three good seasons in a row. We have so much feed. We know we’ve got this year, we’re sorted, we know we’ve got standing hay for the winter. We know we’ve got enough feed to carry our animals all the way through and we could probably take on more animals. But then again, if we don’t have rain by January, February next year, because March is too late for us to grow anything, so we need to have the summer rain by the end of January, early, mid February, for us to know that we’ve then got enough growth time for us to have winter feed, we then start to reduce numbers. It’s just early decisions. And so we completely destocked in the drought and we had no stock here for 12 months. And that was, I mean, that was an excellent decision because we actually then were able to do other things in the drought. We weren’t doing the day to day feeding or anything. And how do you, how long does that go on for? You don’t know the end point. And so that whole notion of hanging onto something and continually putting money into it without knowing the end point, we don’t have that risk profile. We don’t, some people do and that’s that’s okay. But we don’t. So it’s about us knowing our risk level. We make that early decision and we destock, but saying that, so we had brown ground cover everywhere on this place. It wasn’t very thick at all, but when it rained, four weeks, we had knee-high grass. We were back in business four weeks.

[00:13:19] Kathryn: It was really amazing wasn’t it to see it just come up like that.

[00:13:23] Helen: Absolutely. So it’s about understanding what decisions am I going to make that will help me go into drought later. It looks like a depressing landscape, but then at the same time, it’s got its own function. And I was just thinking what what’s nature doing now, when I look out the window, when it’s dry and you go, what’s going on under there, something’s going on under there, like, and we had soil carbon for the microbes to eat. They were eating the pantry stores, which is our soil carbon. Then they can be brought back to life with rain, you know, and that’s, that’s extraordinary, you know, nature is so forgiving and just always happening. So I feel that it’s early decisions. It’s about understanding your own trigger points. So you need to make a plan and you need to stick to it. And understand how long are you prepared to feed Whereabouts are you going to do that on your property? Are you going to do it the same place every time? Why not move it around and actually put some animal impact around the place and then when it does recover, you’ll actually get some recovery. It won’t be another scalded place a spot for another 10 years, you know? So people move their feeder around into different paddocks, even onto bare patches and give that a bit of joojup with all the hoof action and every day just move the feeder. Then you’re actually preparing your soil for rain. And what are you going to feed them? Where are you going to get it from? How much is it going to cost you? So what are you doing? Why are you doing it? It’s all connected back to our values and how we want to live our life.

[00:14:45] Kathryn: And I wanted to circle back to something you mentioned a little while ago, Helen, about creating a network of farmers around you. And that it’s, it’s a really great way to support each other, to share information, to share ideas and inspiration as well about how to manage whatever happens to be going on at that time. And I just wanted to check in with you about that risk there is when we get together with groups of people. And I know particularly when the landscape was very dry and it was very brown, often the conversation would be around the negative. So how do you, within a network like that or in a, circle, a social circle, keep things positive and constructive?

[00:15:40] Helen: And I think that’s where we focus on what we can do and so if people are whingeing about feeding and it’s taking its toll, sell your animals. Get rid of them while you still can and while they’re worth something like, it’s actually about why do we make a rod for our own back? No one’s making you keep your animals. They are a saleable asset. Choose. Otherwise don’t complain. It’s actually about, it’s about the choices we make. We’ve got to actually be comfortable with those choices. If you know, if you’re comfortable feeding, great, well, that’s going to be a good story for you, isn’t it? But if it’s not, well, maybe there’s something wrong with that decision. Maybe you actually selling is a better decision for you because you are pushing against your own risk. You are pushing against your own values. And it’s in the face of your values and how you want to live your life and so sell. Or find agistment somewhere. So I feel that really being very, honest with yourself when you start hearing yourself talking in those groups, when you are in the middle of a drought, what are you whingeing about? What can you do about it again, circle of control, influence, concern? What can you do about that? Is it in your power to do something about that?

[00:16:58] Kathryn: That’s probably a really good segue into exploring this values piece a little bit more Helen, which you also mentioned a couple of minutes ago. And one of the roles that you have apart from farming is educating people around values-based decision-making and holistic management. Could you share with our listeners a little bit more about those approaches and how they might be able to help people in tough times and with some of these tough decisions like destocking, keeping stock, feeding stock?

[00:17:31] Helen: That’s right. So I guess with our values-based decision-making, if we’re clear about how we want to live our life and what really matters to us, and then also talk about the attributes. When our land is at its best, when we’re at our best, when our community is at its best, what are the attributes? If people write those down, that becomes their life context, Uh, which allows them to use that as a reference point. And if we keep updating that as we grow and evolve as people, and you know, we try and do ours once a year and just to check in to make sure it’s still current, that means if we’re using that reference piece for our decision-making and in our decision-making, we’re just checking that every decision we make is good for us as people, it’s good for our environment and it’s good for our finances and wider economy. So we’re trying to actually ensure that we’ve thought about the impact that we’re having, the ripple effect that every decision makes, because you know, we don’t make decisions in isolation. It’s like a pebble in the pond. It causes a ripple. And it goes off farm too. You know, we need to be really conscious that it ripples into the community with the choices we make. Our decision making is, is based on our context of our values and what we want for the future. It’s very grounding. So it’s not Joe Bloggs down the road and what their opinion is. It’s not all the noise from the media. It’s not all the pamphlets from the trade show or the ag show that you go to and you don’t know what to choose and you, so you just choose everything. It allows us a sifting process of all that noise and all those pamphlets and those opinions and we can actually check it check to see if it actually fits our values. And if it does great, if it doesn’t it’s out. And so we make that decision, which is very good for early decision-making. It means that we’re making decisions that are true to ourselves. We’re backing ourselves and it allows us to then, create those sorts of trigger points and policies, I guess, for our farm and our management so that we can be as proactive as possible.

[00:19:36] Kathryn: Would you be able to give us an example of values decision-making in action?

[00:19:41] Helen: I guess one of them was in relation to the feeding. Our values include things like self-sufficient, we want to make a difference. We want to have a really nurturing environment. We also want to be having a highly functional landscape, you know, we want to be proactive. We want to be positive, all these things. And if we run the ideas of feeding or destocking, towards our values, then destocking came up trumps because it actually enabled us to maintain togetherness. We’re looking after our land because we’ve actually destocked, for a short period of time, really in the scheme of things and also just the financial one was a big one because we went Well, we don’t know how long for, and we’re just not prepared to spend that money feeding animals. If we can grow more grass, and if we can maintain that grass because of management, then we can go into drought later and we can come out sooner, even if it means destocking in the meantime. And our next plan for our drought will be probably some agistment somewhere because we now are part of a process where we’re putting our animals through to to other producers who are value adding and selling boxed beef into Brisbane. We’re supplying them with clean meat, into their clean supply chain, which absolutely ticks our boxes, compared to selling it onto the open market. Just knowing that we are being responsible, you know, when we are regenerative ag, and we are trying to produce a clean product and our nutrient integrity is intact, then it’s our responsibility to make sure that that nutrient integrity ends up, being maintained through the whole supply chain um, and that really sits well with us because that gives our product complete integrity. It also is completely in line with our values and that those are the decisions that we’ve moved, that we’ve checked towards our decision-making as well. So yeah, it gives us focus.

[00:21:30] Kathryn: And it sounds like that’s a way of enabling your values to catch one of those ripples that goes out to the wider community so that at the other end, the consumer is enjoying the benefits of those values that you started the process with.

[00:21:49] Helen: Yeah. Yeah. That’s right. That’s really important that we maintain that transparency and the value of the product all the way through for the consumer.

[00:21:57] Kathryn: So many wonderful ideas that you’ve shared with us already, Helen, but I’m wondering if you could choose one top tip to give somebody for managing tough times, whether it’s weather conditions or something else who’s living off the land, what would that be?

[00:22:15] Helen: It is decision-making. I mean, when we need to also understand the tools and the toolbox. So sorry. The one tip might be very big one tip. But yeah, look, the understanding how nature functions. So, planning grazing, moving animals. If we’re set stocking, we’re allowing animals, just to graze everywhere, anytime, for as long as they like. We’re just eating species by species, plant by plant. Like it’s not going to be helpful in a dry time. It’s just going to cause more drought. If you’re planning your grazing and allowing adequate recovery of your grasses, you will have feed for longer. There’s just so many people who’ve had success with that. And mobbing animals up putting them together and then moving them around your paddocks. And then not coming back to that first paddock till it’s fully recovered in a summer will mean that you are growing grass for winter. And that means that you can keep in business. So understanding how to manage your animals and even in cropping, explore the cover cropping. Explore direct drilling into to land. Why plough when you’re all you’re doing is you’re breaking the, microbes, you’re breaking up the soil profile and, all the things that you’re relying on to grow a crop, you’re actually destroying with the plough and then all your top soil blows away. It’s not about jumping off the cliff and going all of the farm all at once to do the transition into some cover cropping or some direct drilling into pasture. Just try it and try it for three years, but just keep persevering because yeah, this stuff, is you transitioning out from something that’s very input heavy, which costs a lot of money to grow, to try to transition to something that’s going to cost you far less. It’s all very well to be best in show and the best yield, but how much does it cost? And that’s a big point. And so I just feel that people need to be really aware of the costs and input costs are only propping up what should already be in the soil and the soil should be functioning for us. And the more diversity we have, the greater the resilience of the plant we’re trying to grow because of all the predator, prey relationship in play. In the toolbox we have technology, time and living organisms. Technology. We love technology because it’s quick, it’s a gadget, it’s a how to and humans are linear. We love it. But we have to keep in mind with technology, if it’s destroying soil structure, if it’s breaking down soil biology, if it’s baring ground and if it’s not solving the root cause of the problem, then why are we using it? Because that’s taking us backwards. Living organisms are all the natural biology. It’s the compost teas. it’s the microbes that people put on. It’s all this living inputs. That’s where we’re better off because in the technology bucket, in our toolbox, that’s the chemical fertilizer. It’s the chemical fungicide. It’s the chemical pesticides that’s, that’s all technology cause it’s manmade. If they really feel the need to put something on, they can transition to natural inputs which are living organisms. And in the middle is time, which is actually about understanding the time on the land for grazing, the time for plants to recover, obviously we have times for crops to grow. We have time for harvest. Time is something that we manage. It’s a tool. We can use the tool of time for healing, and growing and harvesting and eating and, and enjoying. So it’s uh, actually a really important one cause time in nature is huge. And droughts are really a time for nature to reset like frost. So it’s an event in nature. And so we need to acknowledge that as well.

[00:26:08] Kathryn: That toolbox sounds like it would be useful for every individual human being as well.

[00:26:15] Helen: So absolutely. It’s a universal toolbox that we need to just check in with and say, well, okay, what tool am I choosing to use here? And technology’s everywhere, but, um, we just need to be mindful about the application of that technology. Just because we can doesn’t mean we should.

[00:26:31] Kathryn: The other part of technology, which I’m thinking about as you’re speaking, Helen, is how we access information. And there are some wonderful opportunities these days to educate ourselves, to access information and education using technology.

[00:26:48] Helen: And that’s where technology comes into its own. And we’re doing farming in a completely different era now with technology. And if we can use it well, there’s Ted talks, there’s Google, there’s Zoom calls you know, you can go to a course every day on Zoom, you know, like there’s just so much out there. But even local land care field days are enormously beneficial and they’re tactile, they’re physical, they’re people, you know, face to face.

[00:27:11] Kathryn: I’d like to change focus for a few minutes, Helen, and have a bit of a chat about one of your other roles that you have in our wider community, even beyond the Southern Downs, which is with the Outback Way. Could you tell us a little bit about your work with the Outback Way and how that might be impacting communities that it’s serving directly, but also indirectly and more broadly across Australia.

[00:27:37] Helen: Sure thanks. So I’m the General Manager for the Outback Highway Development Council and we for the last 20 years have been, well, I think it’s 25 years now have been uh, advocating and lobbying for sealing the road between Laverton in Western Australia through to Winton in Queensland. So it’s a transnational link connecting the east to the west, um, right through past Uluru. And we have secured over $400 million and road is being sealed now. With the final use of that 400 million, we’ll only have 900 kilometers to seal and we’re hoping to have this done by 27, 28. That’s the plan and what it does for the community. So we have 13 indigenous communities along this route that rely on the Outback Way roads. And it’s connected by four or five different roads. So we’ve got the Kennedy Development Road. We’ve got the Donohue Highway. We’ve got the Plenty Highway. And then the Stuart Highway around Alice Springs right down to Yulara. Then it hits onto the Docker River or Tjukaruru Road. And then we hit the Great Central Road in Western Australia. So they’re the roads that make up the Outback Way. And um, along those roads, we’ve got very cultural communities right the way across. And the impact for the communities is it sounds Irish, but if you can leave a place, you will stay. And that really is magnified when we’re talking about health and educational service delivery. When teachers and nurses and doctors can leave a place, um, 24 7, regardless of weather, regardless of any time day or night. they will stay. longer. And so as a result of that, then the trust, continuity of service delivery and health delivery improves and is consistent which means that there is far better health outcomes and far better education outcomes. Um, and that trust is really, really important particularly indigenous communities. And so the sealing of the road is more than just, let’s just put some tar down and like make it a tourism route. That’s lovely. And that’s obviously going to be fantastic for Australia and you will actually be able to zigzag the nation, which is great. And so gray nomads won’t have to go around in circles anymore. Um, they’ll actually be able to come across. And so looking forward to that, that’s, that’s awesome. But really importantly, even just the basket of goods. So all the national basket of goods, we worked it out that in Warburton, which is in the Western deserts, WA their basket of goods is 136% more expensive and it’s tinned food. It’s not fresh food. It’s tinned and frozen food. If we can seal the road where it means fresh fruit and veggies and fresh meat can reach this central Australia and these isolated communities, again, their health and their wellbeing will be enhanced significantly with just simply better quality food. And so that in itself, you know, really does change things for these communities. In addition to that, there’s obviously employment opportunities and with tourists, there’s a huge amount of opportunity for indigenous tourism activities, but also just local remote communities. Boulia is just buzzing at the moment. They’ve just redone their Min Min Centre Encounter. And so they’re just loving the connection the Outback Way gives them to a whole new set of tourists from central Australia. And clearly on a bigger notion the Outback Way will really enable enormous amounts of growth in mining sector in Western Australia. And it’s the mines that are mining the minerals and resources we want for our gadgets. So these are the mines that have got the rural resources, the copper, all these things that are critical for taking us forward into the battery technology, uh, and then also, then we’ve got the national freight story. You know, just recently the uh, Stuart Highway was closed. The railway was closed. The Adelaide Darwin railway was closed. The Nullarbor railway was closed. And so if we had a third route across Australia, we’ve got then a freight option as well. Another freight option which is really critical. Last year the Nullarbor fires closed the Nullarbor for a while. And again, if we’d had the sealed route across Australia through the Outback Way, again we’d be able to transport product east-west. There’s a lot of horticulture in Central Australia. There’s a lot of cattle, and improved animal welfare, improved savings for freight companies and trucking and pastoralists and actually making viability more realistic out there and adding value to their marketing options as well. And then of course, the tourism as well. The Outback Highway Development Council is put together with, um, the five shires across the route. So Winton, Boulia, Alice Springs, Ngaanyatjarraku and Laverton. Uh, and this project is then multilayered. So we work with Indigenous Land Councils. We work with the state and territory governments, the federal governments, we’ve got three tiers of government involved. We’ve got Indigenous community, we’ve got tourism, we’ve got freight, we’ve got logistics and we’ve got mining companies all involved in our organisation. We’ve you know, 40 companies and organisations that we’re collaborating with. And the value of this project but it came from the ground up. And I was out there 2017 with a media famille. And when they knew that we were on the Outback Way, we got hugs all around. They just can’t wait. The Indigenous communities are crying out for this infrastructure because it means people will stop. They’ll spend some money. They can have enterprises, they can actually make some money. They can make some economic development choices and it does comes back to this decision-making, you know, when you’ve only got one choice of toothpaste on the shelf to choose from, you’re not even making a decision. And so we’ve got this situation where we’ve got these people in these communities who aren’t even empowered to choose what food they eat, what toothpaste they use. I mean, for someone in urban Australia, well, that’s we just take it for granted. So how do you empower yourself if you’re not even making that basic day-to-day decision there’s no choice. And I believe the sealed road will enable that choice because there will then be the option for other products to come in and they’ll suddenly be able to choose between two toothpastes, two different brands, maybe five different brands. That’s exciting because it suddenly means empowerment. That starts the whole notion of actually being able to be in control of their own life.

[00:34:11] Kathryn: There are some really terrific themes that are coming out of the Outback Way that you’ve described Helen. Choices on all different levels right from being able to choose something different at the supermarket. Perhaps even a choice of supermarkets but also a choice of roads for tourists who might want to do some travel around Australia. So those logistical choices as well for transport. So if there is a problem with one access road there may be this other option as well.

[00:34:46] Helen: Yep. And I guess, the big thing too is the project is really about, collaboration and it’s come from the grassroots. It’s come from the shires and the ground up, and there’s no one out there that doesn’t want this to happen. And that’s really unique for such a big scale national project. It’s the only one of its kind that doesn’t have contention attached to it.

[00:35:09] Kathryn: So you’re seeing this aspect of collaboration, lots of opportunity for connection as well in the example of the Outback Way and bringing that back to our local Southern Downs Region, it brings to mind the Food Map. Could you tell us a little bit about the Food Map because that’s very much about connection and collaboration and choice and empowerment as well.

[00:35:34] Helen: So in 2019, Sarah Duden and I completed the Food Map. And that’s basically a, um, a list of all the producers in the region that are direct marketing to consumers, so the consumer can actually buy direct from the farmer and also any cafes that are actually selling and putting local food on their menus and or value adding local foods. So, you know, Jamworks and their berries and then there’s variety of producers that are growing produce in the Southern Downs, processing it in the Southern Downs, and then it’s available for sale. So locals can buy local very easily when they get hold of the Food Map and then start buying direct from farmers.

[00:36:18] Kathryn: That’s terrific. We’ve covered lots and lots of topics on our episode today, Helen. Is there anything else that you’d like to share about holistic management or values-based decision-making or anything else that maybe we have covered, but we’ve missed or something that we’ve missed altogether?

[00:36:37] Helen: Just a closing thought and that is I think if we adopt the headspace that we’re either winning or learning, I think that’s really powerful. It’s either working for us, or what am I learning from this? If we’re not comfortable, if it’s not going so well, okay, what am I learning? What can I learn from this? And what can I do differently? It’s a really positive space to be in. And also it’s a really important because with that learning notion, it means that we have to be monitoring. We need to be checking in and we need to know what we want, to know that we’re not going so well. What, what do we need to find or seek out to help us take that next step. It really puts us in a much more proactive state of mind.

[00:37:24] Kathryn: Winning or learning. Sounds like a really fabulous motto for us to take on board and if people are wanting to learn a little bit more about this values-based decision-making Helen, how can they find out about that?

[00:37:39] Helen: Sure so my values-based decision-making contact is Decision Design Hub, so they can go to our, my website and then there’s a personal button and people can actually do the online course. And for agriculture, there’s an agricultural button, and then boards and organisations can also click through and I’m looking to help organisations and councils and community groups, actually uh, put together values-based decision-making for their own organisations, because it’s very good at collaborating. The Outback Way uses holistic decision-making within our decision-making process as well and it’s clearly helping us with our collaboration. And then for what we’re doing on farm, Picot’s Farm, and they can source our beef and also the workshops we host, through picotsfarm dot com dot au and Picot’s is P I C O T S farm. We get pickets, but it’s Picot’s from Harry Picot, the fellow who, uh, who built the buildings and did some work down here. We very happy to talk to anyone who’s interested in any of those things. And if they’re interested in the Outback Way and want to go on a trip it’s outbackway dot org dot AU.

[00:38:48] Kathryn: Thanks for listening to the Speak Out Loud Stories of Strength podcast with me, Kathryn Walton. I hope this episode inspires you to get involved and to get connected with your community. You can find the transcript and any links mentioned in this episode, in the show notes and please share the podcast with your friends.

We acknowledge and pay respect to the past, present and future Traditional Custodians and Elders of this nation and the continuation of cultural, spiritual, and educational practices of Aboriginal and Torres Strait Islander peoples. Series Two of this podcast has been jointly funded under the Commonwealth and State Disaster Recovery Funding Arrangements 2018.

Tips to getting motivated to exercise

If you ever have difficulty getting motivated to exercise, then you need to read these tips!

Motivation is like a part-time friend

“I know I should exercise, but I just don’t feel motivated” is a very common problem. There can be a big gap between knowing what’s good for you, and actually doing it. It’s easy to allow excuses to creep into your life. They become blocks or obstacles to your own health care – it’s a form of self-sabotage. The point is you can’t wait till you feel motivated, and you can’t rely on motivation to keep your exercise routines in place. Motivation is a fickle feeling! It comes and goes like a part-time friend who is sometimes there in your hour of need, but is often nowhere to be seen or heard.

getting motivated to exercise

Commitment, not motivation will see you through

If you can’t rely on motivation, then what can you rely on? What’s going to keep you on track to living the health-filled life you want? You need to get real, cut to the core and examine your values, your priorities and the choices you’re making.

If health is one of your values, if it’s very important to you, you’ll make sure that it’s a priority and you’ll take actions that reflect that. For example, when you have to make a choice between exercising and something else such as staying in bed, watching TV or scrolling through social media, you have an opportunity to prioritise what’s most important to you.

So, what’s on your priority list for today?

What’s on your priority list right at this moment?

Where does exercise rank on your actual (not theoretical) list of priorities?

If you’ve identified that health is high on your priority list you need to be committed to it. Commitment, not motivation, will get you to take action. Keep your commitment to exercise as your focus whenever you need to choose how you spend your time and energy.

Are my actions in alignment with my values when working from home?

Tips for staying committed to exercise

  1. Remind yourself that exercise benefits not only yourself (your physical health and mood) but also those around you. Be the role model you’d like your family and friends to have.
  2. Have a good look at your daily routine and identify the best time and space for your exercise. It has to be doable and work for you in your situation. Don’t give up – changing routines and creating new habits can take a few weeks to settle in.
  3. Find or create a tribe of other people who also value exercising. Join a club or online group that shares your goals and can help you stay on track when things get tough.
  4. Get an exercise buddy so you’re accountable to someone else.
  5. Schedule your exercise into your diary and let others around you know your plans.
  6. Organise yourself by getting your clothes and equipment ready the night before and making sure your plans (eg child care, maps, meeting points) are all sorted.
  7. Pay ahead for your exercise program eg buy a multi-use pass for a swimming pool, gym or yoga classes.
  8. If your day doesn’t go as planned, don’t opt out of exercise altogether – a 10 minute walk is better than nothing. Doing nothing one day easily leads to doing nothing the next day.
  9. Reward yourself for being consistent with your commitment but make sure your reward doesn’t sabotage your efforts. You could reward yourself with some new exercise kit rather than with a cream bun and coke.
  10. Use a calendar, chart or exercise journal to document your commitment and progress.
  11. Use technology to plan, record (and share if you like) your efforts. There are many apps and devices that can record your steps, mileage and heart rate for example. But if you find yourself stressing or obsessing over them, give them the flick. They’re intended to be an aid not a burden.
  12. Exercise can become a bit ho-hum after the novelty wears off or when your body has adapted to the intensity and type of exercise you’re doing. Make sure you change it up occasionally to keep your physical and mental health progressing not stalling. See a personal trainer for a new workout, aim for a mix of indoor and outdoor exercise, go walking with a friend, swim in the ocean instead of the pool, dig a new garden bed or do some fencing as a change from lifting weights.
  13. See yourself as someone on a progressive health journey who values exercise and nutrition rather than focusing on weight loss or physical weakness.
  14. Use an indoor exercise training plan throughout the week to prepare yourself for a challenging outdoor adventure on the weekend.
  15. If your exercise session seems too long, too hard or too boring, break it up into segments or sets. Tell yourself “Just get to that next big tree then you can have a rest” and repeat it till you get to the top. Or if you’re swimming, change your stroke every 10 minutes. Or simply stop and give yourself a pat on the back at intervals.
  16. Set yourself a fitness goal such as entering an event, scaling a mountain you’ve had your eye on for ages, or going on one bush walk every week. Then take little steps towards your goal.
  17. The best type of exercise is the one you enjoy because it’ll have you going back again and again. Put your worries about what other people might think out of your mind and do what works for you.
  18. On those days that exercise seems really hard, focus on something enjoyable or pleasurable in your experience. It might be some little flowers growing in the grass, wispy clouds, a soft breeze, the rhythmic beat of your heart, or the strength you can feel in your leg muscles.
  19. Sign up for a community challenge such as a charity fundraiser or an online challenge to walk or ride or swim a certain number of kilometres in a month.
  20. Take notice of any injuries and seek expert help before they become a problem.
  21. Be firm but gentle with yourself. If you’re tired and carrying extra stress, review and adjust your exercise program to suit. If you’re just a bit tired or feeling blah, remember that exercise gives you energy and improves sleep and attention.
  22. Use visual reminders about your commitment to exercise. Display them as a wallpaper for your computer or phone, stick one on your bathroom mirror, or hang a printed photo or quote in your workspace that keeps you inspired.

The ‘getting motivated to exercise’ trap

Above all, don’t fall into the ‘getting motivated to exercise’ trap. Stay committed to your values and your priorities. Make intentional choices and take deliberate action. Then you’ll savour the benefits of exercise and you’ll be able to let go of your attachment to motivation.

Personal coaching to stay inspired and committed

coaching for womenWould you like support to tap into your values, work towards a personal goal, overcome the messy obstacles that get in the way, and live your best life? My personal coaching program may be just what you need. Contact me for more information.

daisy spoke

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.

What does self-care look like?

I’m writing this article during the month of July in the year 2020 and I’m asking all sorts of questions to get you thinking about your own self-care. Recently I wrote about how to stress less in nature. Nature offers a rich and beautiful set of self-care tools that you can easily and affordably access. In the Outdoors is my Therapy podcast last week I shared a guided mindfulness practice that you can do outdoors – once again this is a valuable self-care tool.

But today I want to get back to exploring the true meaning of self-care including what you most need to focus on so you don’t get distracted or led up the wrong path when it comes to self-care. Next week you’ll get some tips on managing one of the most common obstacles that women stumble over with self-care, and that’s time – juggling all the things, the competing priorities and responsibilities.

self-care month

Self-care is never skin-deep

Self-care is never skin deep. If you believe the advertisements trying to sell you a glossy image of self-care, it might look like having your nails done, having a holiday in Bali or spending a whole day shopping for new clothes and handbags and shoes. And these activities can be part of self-care. But if we only focus on buying luxury and often expensive activities, services and products to make ourselves feel good, then we’re missing out on the vital aspects, the very foundations of true self-care.

Finding a common thread between Child Care, Aged Care and Self-Care

Let’s look at it another way. If I asked you what’s child care, or aged care or neighbourhood care, what do you think of? What are the tasks, the activities you actually do when you’re caring for children or older people in poor health or your neighbours?

Child Care – tasks and values

When I think of child care for example, I think about looking after children’s physical and emotional needs like:

  • providing a safe environment for them to play
  • giving them plenty of running around time outdoors
  • preparing food
  • buying the groceries and bringing them home
  • getting the house in order
  • making sure the kids have educational activities like great books and games
  • setting boundaries on their bedtimes and use of devices
  • cooking nutritious meals
  • packing their lunches with care and attention (sometimes leaving a special treat or message in there for them)
  • making sure they get to sports practice and get their homework done
  • supporting them to rise up to challenges and celebrate the joys and successes
  • helping them settle down to sleep with a good evening routine
  • listening to the children with compassion when they’re upset, giving them some gentle advice and checking back in with how they’re going later on
  • organising medical advice and treatment when they are unwell

Caring for children, aged and sick people, and our neighbours generally starts with making sure that physical and emotional needs are met. Care also goes beyond those basics because our actions align with values such as love, kindness and compassion.

Self-Care – tasks and values

When it comes to self-care how many of these tasks do you routinely do for yourself, and when you do, are you doing them with love, care, kindness and compassion?

Which of these tasks or values get left out?

Where are you at with your self-care?

Here are some reflective questions you can ask yourself to identify where you’re at with self-care right now. These questions are intended to be a prompt to identify where you might be able to focus some extra energy and attention. They’re not meant to be a judgement or comparison between yourself and anyone else. Self-care looks a bit different to each individual so there is no right way of doing it. But you’ll know when you’re doing self-care better because you’ll have more energy, attention and compassion for the other parts of your life – your relationships, the people you care for. You’ll feel like your cup is full enough to be able to share your time and energy being with others and helping others at work or in your personal life.

Self-Care Audit and Reflection QUESTIONS

• Am I choosing carefully and lovingly what I feed myself with, what I put into and onto my body – food as natural as possible, water, cosmetics, and anything else?
• Am I looking after myself by moving my body throughout the day? This is the single biggest factor that will improve your health prospects.
• Am I getting outside everyday to enjoy the fresh air, or sunshine, or rain, the garden, the clouds, the breeze?
• Am I exercising? Exercise is physical movement for a specific purpose for example to improve cardio-vascular fitness, flexibility, endurance, strength.
• Am I nurturing myself with social activities that feed my mind and soul? Am I connecting with people who lift me up and add great value to my life?
• Am I getting enough sleep?
• Am I self-disciplined with using devices and how I spend my time including getting to bed and getting up in the morning?
• Do I listen to my body and my mind and my heart?
• Am I compassionate and caring towards myself in ways that I’m compassionate and caring towards others?
• How am I speaking to myself today? Am I speaking to myself as I would speak to a friend?
• Am I spending time in nature? Do I check in every week to find my place in the natural world? 2 hours a week is good amount of nature time to aim for to enjoy its benefits the most.
• Do I gift myself time and space to reflect, to think, to pause, to just be?

self-care nutritionself-care sleepself-care move more
Are you neglecting or nurturing your self-care?

These questions dig down into the very foundations of self-care that we often neglect. These are the aspects of self-care that build your health and energy, your sense of vitality and self-worth. They don’t sound super-exciting or dazzling but they are essential. If you neglect these foundations, and spend your time, energy and money constantly seeking other activities to fill your self-care cup, you’ll never be content.

What parts of self-care do you most need to focus on?

What aspects of self-care are you currently practising and feel satisfied with?

And which ones would you like to work on?

How are you going to do that?

What might get in the way?

Share your story with me!

I love having conversations like these with the women in my communities and I’d love to hear from you too. Let me know how your self-care practices are going, what the challenges are and what’s working well. You can also request a complementary 30 minute video chat (for a limited time, maximum numbers, Australia only).

If you haven’t already, join the Outdoors is my Therapy Facebook Community where there’s lots of sharing of inspiring ways to practise self-care in the outdoors. You can also sign up to receive my fortnightly Grounded Inspiration email newsletters filled with snippets of information and inspiration to keep your self-care, health and happiness rolling along.

Listen along to the podcast episode “What does self-care look like?”

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Daisy Spoke aka Kathryn Walton logoKathryn 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.

What is a Word of the Year and why do I need one?

“Word of the Year” ….. A word that represents a way of being, an attitude or a mindset that serves as a road sign guiding you towards a goal you want to achieve before the end of the year.

I LOVE having a word of the year! And not just any old word. I put a lot of thought into choosing my word (or phrase) so that it aligns perfectly with my goals for the coming year.

Why I began using a word of the year

I began choosing a word of the year a few years ago to help me stay on track with my goals. I’d been really busy at that time, juggling lots of different contracts and spending all my time trying to please every organisation using their own systems. I always felt behind, disorganised, and I put increasing pressure on myself to do all the things for everyone.

I yearned for something simpler. I wanted to feel calm, organised and satisfied with my work again. I wanted everything to be simpler but I felt stuck because I didn’t know how to get to that point. When I took the time to reflect, it was a pretty obvious decision to choose “simple” as my word of the year!

my word of the year - simple

Now, simple isn’t something you do. It’s a state of being or a mindset that guides the actions you take, a bit like a train track that keeps the train heading in the right direction. So, when I was faced with choices in the following year, I allowed my word of the year to guide me. I chose simple over complicated. I let go of all sorts of things that were in the way of me living a simple, calm and organised life.

My word of the year was a true shining light for me that year. Choosing a word of the year has become a very important routine for me, and one that I love to share with others.

Why you should have a word of the year too

You can use a word of the year to guide you towards a goal, to stay in alignment with your values, to help you pivot your business, or to create any other sort of change you would like to see in your life. When you allow your word of the year to be a core component of your decision-making, it will be a powerful tool for change.

How do you choose a word of the year?

Read through the following points and make a some notes as you word of the yearreflect. There is a free downloadable worksheet to help you do this on my website, or simply make notes in your own journal. Be careful not to get stuck thinking about all the reasons why ‘this’ can’t happen, and why ‘that’ wouldn’t work. This exercise is to help you focus on possibilities. Our brains spend enough time and energy on the problems, so let’s give it a break for a few moments!

1. Picture yourself 12 months from now.

  • What is one thing you would like to be different?
  • What is one SMART goal you’d like to achieve in the next year?
  • What is something you dream of, something you would like in your life?
  • Even if you don’t have a specific goal or a dream, do you have a vague idea or a feeling that you’d like something to be different in your life?
  • How would you like to be living your life?
  • What attitudes or ‘ways of being’ would you like to be living by?
  • What do you value most in your life? Are you living your life with these as your priority?
  • Do any of your answers stand-out to you? Are there any common threads running through your reflections?

2. What states of being or states of mind will be helpful for you to achieve your goal, dream or desired change?

This is all about HOW you need to BE, not what you need to do, for example being patient, staying grounded or having a bold attitude.

3. What word or phrase best reflects the state of being or state of mind that YOU would most like to focus on over the next year?

This can be your word of the year!

4. Write your Word of the Year down, think about it often, and visualise how it will guide you through the year.

When you feel sure that’s the word you most need or want, plaster it everywhere to keep it fresh in your mind. Make it the centre piece of your vision board. Create a wallpaper for your computer or phone. Write in the front of next year’s diary. Blu tac it to your bathroom mirror. The idea is to get it front and foremost in your mind so that it does the job you intend it to.

my word of the year - adventure

Words of the month, week and day

A year is a long time, and sometimes it helps to have some stepping stones along the way. You can run through a similar process to choose a word of the month, week or the day.

In the bizarre way that the subconscious works, my word of the day often floats into my conscious mind during quiet morning meditation time. It can be a bit like a feather in the breeze, wafting around mid air until it gently settles on the ground. But sometimes my word of the day blasts at me in a song from the radio. Other times it’s gifted to me in the wise words from a loved one or even when I’m listening to a podcast interview. However it happens, I’m always happy to grab it and run with it, knowing it’s all part of the process to help me get from here to there, and in alignment with my overall goals and values.

I’d love to hear from you – have you ever chosen a Word of the Year? How did it help you create an attitude, mindset or a way of being to guide you towards your goal?

Daisy Spoke

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 Many Hats Do You Wear?

I often wonder “How many hats do you wear?” It’s something that goes through my mind because I often struggle with the hats I wear. Some days I think my problem is simply that I have way too many hats, or that some of them just don’t suit me and I should give them away. But other days I’m all over it. On those days I go to bed feeling completely satisfied and know deep down in my heart that I’ve got exactly the right number of hats (and the right types of hats) that I need in life.

Multiple Roles and Responsibilities

“Hats?” you say ….. Well, I’m not talking here about the kinds of hats you wear on your head to keep the sun off or the cold out. Here I’m talking metaphorically about the different roles and responsibilities we each have in life. To list them all would take pages and pages, so here are a few of the hats that I wear and juggle every day:

  • mother, wife, sister, daughter, aunt, cousin, niece
  • friend
  • bushwalker
  • mountain biker, mountain bike instructor
  • innovator, creator, writer
  • business owner, entrepreneur
  • facilitator, counsellor, consultant
  • community member
  • club / association member
  • household manager, cleaner, cook, organiser, shopper, bill payer, transporter
  • supporter, mentor, mentee
  • consumer

The Struggle is Real

Now if life went smoothly all the time, I’m sure I’d have no issue with my hats. But life’s not like that. Life is messy, and chaotic and unpredictable. Routines and plans go out the window as I work my way through Plan A, then Plan B, and Plan C, and then I wonder “Will it ever stop?” I’m juggling a business, home, and a personal life, switching between hats constantly. Sometimes I don’t have a clue which hat to put at the top, and which hat to leave at the bottom of the pile. The struggle is real people! So this leads me again to my question ““How many hats do you wear?” And “How do you juggle the different hats you wear?”

My Crazy Hat Lady Examples

Let me explain my dilemma a bit more with some real life crazy hat lady examples:

  • I hastily throw my ‘entrepreneur hat’ off and grab my ‘mother hat’ as I rush to meet the ambulance that’s taking my son from school to hospital after a playground accident. In A&E I’m balancing my hats on top of each other as I flit between support person, consumer, organiser, business owner, wife and household manager.
  • In my home office I put my ‘writer hat’ on but I’m wearing the ‘organiser hat’ underneath and that’s the one that everyone recognises and gravitates towards. It’s like a beacon that attracts moths on a hot summer night.
  • Sometimes when I’m wearing my ‘mountain biker hat’ or my ‘bushwalker hat’, I unconsciously slip my ‘innovator hat’ on as well. Then off I go with the fairies, blissfully dreaming and creating as I wind my way mindlessly along the bush trails which I know and love.

From Struggle to Juggle

It’s true that I find myself struggling from time to time with the multiple roles and responsibilities I have. But one thing is certain – it definitely pays to check up on the hats you are wearing very regularly. Do they still fit? Are they comfortable? Do you still need all of them, or want all of them? Is there a hat you could happily pass onto someone else who could make better use of it? Is there a new hat you’d like to try on for size? Are you basically happy with the hats you’re wearing and content to keep juggling them as needed? Or would you like to change something? Perhaps improve your juggling skills, or drop a few hats and not bother picking them up, or maybe you’ve got your eye on a new hat you’d like to wear?

Going from ‘struggle’ to ‘juggle’ is a two-part process. Firstly, you need to review the logistical side of the hats you wear. This includes weighing up your priorities, assessing how valuable and feasible each hat is, doing a cost / benefit analysis of each hat, investigating clashes between the hats, and checking how much each hat weighs. Secondly, you need to create a mindset that best serves your health and wellbeing. Are you focusing solely on the heavy weight of one of your hats and neglecting the joy it brings to your life? Or conversely, have you been blinded to the problems your hat brings because you have an unhealthy attachment to it? Think about why you wear the hats you do. If it’s out of habit, unrealistic expectations or fear of letting it go, then it might be time to swap that hat out of your collection and try on something else for size. What other changes could you make to move from ‘struggle’ to ‘juggle’?

What Hats Do You Really Want to Wear?

Doing an audit of the hats you wear can be incredibly freeing and satisfying. You will feel less stressed, more resilient and happier in all areas of your life.

  • So, what hats do you really want to wear?
  • How can you prioritise them?
  • How can you improve your juggling skills and minimise the struggling?

I’d love to hear! SEND ME A MESSAGE

Are you ready to have inspiring conversations, discover the latest and greatest proven techniques to juggle your workload, improve your sleep and manage life’s stresses?

REGISTER FOR “The Wellbeing Project: Wellness in the Workplace”

Wednesday 13th March 2019
Warwick, Queensland, Australia

Daisy Spoke

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.

What does self-care mean for women?

Daisy Spoke Banner

Do you feel pressure from the fast-paced world, juggling your responsibilities and striving to fit self-care into your already busy life? If so, you’re not alone! Women often report that the biggest obstacles to self-care are lack of time and competing priorities. The consequences are far-reaching. This article brings new light to these obstacles, offers you some practical self-care ideas to incorporate into your day without adding any more pressure, and invites you to a delightful morning of retreat!

What is self-care?

“Self-care” has become a trendy cliché in recent years, but it’s so much more than simply another activity to fit in your day, or a luxurious treat you might have occasionally. We’re bombarded with images and advertisements that suggest self-care is all about pampering, looking good, and spending money on yourself. These experiences and products may be an important part of your personal routine, but genuine self-care runs much deeper.

Love is CaringSelf-care is literally all about caring for yourself, possibly in similar ways that you care for other people in your life. This includes caring for your physical, mental, emotional and spiritual health. Sometimes this includes doing things that feel good such as a relaxing bath or an outing with friends. It also means making choices for ourselves that might feel uncomfortable in the short-term, because we know this is what’s best for our longer-term wellbeing.

Sometimes self-care is uncomfortable

We barely think twice when we take firm action with others we care about. For example, as parents we know it’s in the best interests of our children to place limits on the TV they watch. Our children might not like it but we know how important it is for their overall wellbeing, and so we stand firm. When it comes to standing firm on our own self-care, it can be easy to give in to our feelings in that moment. It’s easy to ignore the long-term health benefits of daily exercise when it’s so much cosier sleeping-in instead. Where is our internal parent when we need them?!

What’s getting in the way of self-care?

There are infinite obstacles to self-care but most of them fall under one of these headings:

External Pressures

Women in our society have unconsciously been conditioned to take on multiple Wise words from my future selfroles, and to perform them with excellence, and with a smile on their face. More often than not women carry the bulk of the emotional load in both family and work life – organising, planning, predicting, comforting, parenting, caring, pleasing, time-managing, problem-solving, rescuing and so on. The many competing priorities present dilemmas on a daily basis. Who’s got time or energy to stack self-care into a life that’s built around serving other people’s needs?

Internally Generated Excuses

These issues focus on the way women think about themselves and their roles.  I am a friend to myselfThe way we think is closely related to the way we have been socialised when were younger, with the added layer of personality thrown in. So it’s no surprise that women often share certain beliefs, assumptions and thinking patterns related to self-care – it’s selfish to do something for myself; people will think I’m selfish / not coping; time and money should be spent on something or someone else who needs it more than me; I don’t have enough time or energy; I should just soldier on like everyone else does …..

What’s the big deal with self-care anyway?

Self-care is not selfish. Think about what values are most important to you – perhaps compassion, kindness, generosity? Many of us readily live out these values towards other people yet struggle when it comes to ourselves. How can we truly be compassionate, kind and generous beings when we select who we are compassionate, kind and generous towards? Are you being consistent with your values? How does this affect your self-care?

Consequences of poor self-care

The consequences of poor self-care include reduced physical and mental health, strained relationships, under-performance and increased of risk of compassion fatigue and burnout. Consider also how you are modelling self-care practices (or lack of them) for the next generation. Unwittingly we often enable unhealthy and unsustainable practices to continue to the next generation, reinforcing gender inequity along the way.

Self-care without the pressure

Here are some self-care actions that don’t add extra pressure into your day:

  • say ‘no’ to something so you can say ‘yes’ to something more important

  • set boundaries in your relationships

  • mute your phone at meal times

  • take time to enjoy preparing a nutritious meal

  • delegate some responsibilities

  • have some ‘go-slow’ time each day

  • change your morning routine so you feel less rushed

Saying no

What does self-care look like for you?
What are some actions you could take every day that show compassion, kindness and caring towards yourself?

Women Empowered Morning of Retreat

Discover the possibilities that arise when you prioritise your own health and self-care!

Women Empowered Morning of Retreat

Come along to my next Women Empowered Morning of Retreat in Warwick on Tuesday 4th September 2018. This will be a gentle-paced morning of reflection, discussion and creative activities.

MORE INFORMATION AND REGISTRATION

Read about my last retreat “Women Empowered: Framing My Future with Financial Confidence”

….. and some of the insights gained by the women who participated.

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Daisy Spoke aka Kathryn Walton logoKathryn 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 and communities of women who are committed to living life to the full.

 

Planning My Time for a Highly Successful Day

Daisy Spoke Banner

Achieving goals means doing the work that brings success. This includes getting yourself organised on a daily basis by planning your time. When you consciously and intentionally choose how and where you spend your time, you minimise stress that otherwise builds up when you have to rush to get things done at the last minute. To help you plan your time for a highly successful day, I’ve created a beautiful daily planner that you can download and print from my website. And it’s free! Read on for some tips on how to use the planner to make the best investment of your time each day.

Photo of Time Planner
Click on the image to go to my website where you can download and print a PDF of my time planner

Plan Your Time for a Highly Successful Day

Your planner has been designed to be quick and easy to use. When you invest a couple of minutes each day into planning how you choose to spend your time, the payoffs can be enormous! A little bit of organisation goes a long way. Here are a few tips to get you started with your planner. 

Choose an attitude to take you through the day

It’s all well and good that you make an action plan, but it’s even more important to choose an attitude for the day. Visualise yourself selecting and clothing yourself in an attitude each morning, just as you choose which clothes to wear. Writing your attitude down on your planner, right at the very top, will keep it present in all that you do. Here are some examples of attitudes that you might like to choose from (but really, the sky is the limit with choice here!)

  • relaxedPatiently persist!
  • focused
  • intentional
  • mindful
  • gentle
  • assertive / firm
  • warrior
  • action-oriented
  • efficient
  • patient 

Choose a self-care focus for the day

Self-care makes you more resilient and gives you strength. But it can easily get tossed to the side when you’re busy. Don’t be a self-sacrificing martyr – the world needs you to stay strong – so make sure your self-care stays high on your list of priorities. Some examples of self-care that you can incorporate into your day include:

  • go to bed at …….. (write down the time you intend to go to bed)Say no so I can say yes
  • take my lunch break away from my work
  • say ‘no’ more often
  • go for a walk
  • chat with a friend
  • take the time to cook a nutritious meal
  • meditate
  • read a book for ½ hour

Choose 2 – 3 goals for the day

Don’t be overwhelmed by your to-do list. Be realistic. Choose just 2 or 3 tasks to prioritise for each day. When you achieve your short list of objectives, you’ll feel a sense of accomplishment and motivation. And that’s much better than feeling overwhelmed at the enormity of everything on your ever-expanding to-do list that you haven’t accomplished in the day. Some days my short list of goals or priorities looks like this:

1. go for a walkThe challenge with time management is to manage ourselves

2. be on time for school pick-up

3. have dinner ready by 7pm

Other days I choose goals that require more energy and focus, such as:

1. write and publish a blog post

2. update clinical records

3. research and write new privacy policy

Break the day up into sections

I often refer to this technique as “chunking it down”. When you break the day up intoBreak it down into pieces chunks, you’re better able to focus on that one period of time. You work more efficiently and effectively, gain a sense of achievement throughout the day, and feel less overwhelmed by the enormity of what’s on your plate. This type of scheduling can be applied to many different situations including school assignments, boring tasks, housework, meetings and so on. On your planner you can break up the activities you want (or need) to focus on in the morning, afternoon and evening. Here’s an example of what my planner sometimes looks like:

Activities for This Morning
  • go for walk
  • pay the bills online
  • clinical and administration tasks
Activities for This Afternoon
  • watch a training video
  • get the groceries while my son is at his speech lesson
Activities for This Evening
  • reheat leftovers for dinner
  • join my online video mentoring group

Keep a list of to-do’s to carry over to another day

At the bottom of your planner there is space for you to keep a list of tasks, activities andMake a list! other to-do’s that weren’t on your priority list for today. Having them handy here means that if your day has gone smoothly and you have time and energy up your sleeve, you can easily run your eye down this list and select additional tasks to work on. Or, perhaps things haven’t worked out today as expected and you need to reorganise your priorities. This space also enables you to make a record of tasks as you think of them so they don’t get lost in your hazy busy brain! My ‘to-do list for another day’ is quite extensive. I use it like a bank of tasks that I can select my priority goals from each day, and then cross them out as I achieve them!

So there you have it! A system to plan your time for a highly successful day. And a reminder to be gentle with yourself when it doesn’t all go to plan. This system is simply a plan – a flexible tool to guide your daily choices and actions. Experiment with the plan to see what works best for you.

Take a Minute for Your Mind

Take a Minute for Your Mind LogoHAVE YOU SIGNED UP FOR MY FREE 7 DAY CHALLENGE “TAKE A MINUTE FOR YOUR MIND”? Available for a limited time only! For more information and to register, go to the OFFERS tab on my website!

 

 

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Daisy Spoke aka Kathryn Walton logoKathryn 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 and communities of women who are committed to living life to the full. 

5 Hacks to Save Time for Busy Women

Stress management skills are invaluable, and for busy women juggling lots of hats at once, they are a necessity. So what does stress management actually look like? As with many things, there isn’t a one-size-fits-all solution to managing stress. It’s different for everyone and everyone is different. But we can dig through the layers of stress that many busy women carry around with them and focus on a few strategies that prevent stress becoming a problem in the first place. Time is one of the most common elements that contribute to stress. Read on to learn about 5 hacks that will save you both time and stress.

Daisy Spoke Banner

Hack #1 Be self-disciplined

Busy people are constantly on the go, moving from one task to another, often in a reactionary way. Distractions can side-line us into all sorts of things that are neither urgent nor important. Learn to discipline yourself to stay on task (unless there’s an emergency of course!) and to say ‘no’ more often. Whenever you say ‘no’ to someone, something, or yourself, it opens the space for you to say ‘yes’ to the most important things in your life. Ultimately, by avoiding time wasters you’ll save your time for the most important things in your life and feel much less stressed!

Say no so I can say yes

Hack #2 Batch your tasks

I LOVE this hack! Batching can be done in just about every area of life. Here we’re thinking about mostly routine tasks that can save you time when you use a ‘mass production’ or ‘assembly line’ approach. My favourite batching hacks include:

  • Get the ironing done and dusted all at once instead of one item at a time (and usually in the hectic rush of getting ready for the work / school day).
  • Bake multiple batches of muffins at once and freeze heaps of them for next week
  • Cook double quantity meals and either freeze or refrigerate the leftovers for another night (think savoury mince, risotto, lasagne – all delicious and can be reheated, re-purposed or dressed up for another night).
  • Work tasks can often be batched too. For myself this includes blog writing, administration tasks, making videos, and creating social media postings.

In what other ways can you save time and reduce stress by using the batching hack?

Fresh baked pie

Hack #3 Be selective

Time is a commodity that we trade for something else like money, leisure, work, travel, sleep and so on. Is there room for you to be more selective about how you trade your time? Are you unnecessarily busy? Are you trading your time for something of inferior value? If so, you can begin saving time by taking up the habit of asking yourself “Is MY time worth trading for THIS?”

time management clock

Hack #4 Delegate, let go of full control

Ouch, easier said than done! Yes I KNOW! The struggle is real when I want things done ‘the proper way’ and it seems I’m the only one who CAN or WILL do it that way. Sigh ….. let’s get real here though. When you delegate tasks you’re also giving the other person the chance to learn a skill and develop confidence in themselves. Think of the underlying message of competence vs incompetence that you send out when you’re always the one taking charge. We need our children and employees to grow skills, to become independent, responsible, competent and confident. That won’t happen if we hold onto control all the time. Think of it as an investment. The time you spend teaching them now, will have amazing payoffs in the future and definitely save you time and stress in the long term. Keep in mind the famous saying Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime.”

Letting go

Hack #5 Set your priorities

Busy people can easily get their priorities all mixed up in the hectic chaos that is life. And it becomes a vicious cycle. Set your priorities for the day and let everything else fit in around it – if it can! Stress builds up when we fight to fit things into our day (or our life) when we simply don’t have enough time for it all. And once time has gone, we can’t get it back. Be sure to fit the most important things into your day first, and anything else that stacks in is simply an added bonus!

Let's sum up!

Time management is a proactive way of managing stress. The 5 hacks outlined here will save you precious time and reduce your stress when practised regularly and habitually. Here they are again!

  1. Be self-disciplined
  2. Batch your tasks
  3. Be selective
  4. Delegate, let go of full control
  5. Set your priorities

What are your biggest time wasters and your best time saving hacks?

Take a Minute for Your Mind

Take a Minute for Your Mind LogoHAVE YOU SIGNED UP FOR MY FREE 7 DAY CHALLENGE “TAKE A MINUTE FOR YOUR MIND”? Available for a limited time only! For more information and to register, go to the OFFERS tab on my website!

 

 

 

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Daisy Spoke aka Kathryn Walton logoKathryn 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 and communities of women who are committed to living life to the full. 

Stress Management: The Bucket of Life

Managing stress is something we all need to give attention to. In this article I’ll share with you one of the techniques which many people find useful for managing stress. It’s a technique that I often demonstrate at workshops, seminars and with my individual clients. It can be used by anyone at any time, and in fact I often use it myself to review my priorities when I’m feeling stressed. It helps me to adjust my thinking and change my actions so that I focus on the most important things in my life. I hope you find it useful too!

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Life is a Bucket of Rocks

Life is like a bucket filled with rocks of all shapes, sizes, colours and weights. And just like that bucket, life can sometimes feel overloaded, lop-sided or empty. We notice our stress levels rising. When this happens, it can be helpful to have a look at what rocks you are carrying around in your bucket of life.

The Big Rocks

Think of the MOST IMPORTANT things in your life. Write them down in a list. It’s a very personal thing, so be sure to list whatever is most important to YOU. These things are the BIG ROCKS in your life. They are your priority. You need to make sure you have time, space and energy for them. For example, some of my big rocks are daily exercise and meditation, being home after school hours, home cooked food, mountain bike riding on weekends, getting to medical appointments, spending time connecting with family, spending time alone, and developing new and exciting work projects.

The Medium-Sized Rocks

Now it’s time to think of the other things in your life that are FAIRLY IMPORTANT to you, but not quite as important as the big rocks. They are special, but not as critical to your happiness and satisfaction in life as the big rocks. These are your MEDIUM-SIZED ROCKS. Write them down in a separate list. Some examples of my medium-sized rocks (at this point in time) are socialising with friends, housework, sewing, weekends away camping, completing training courses, and replacing the curtains in my office.

The Little Rocks

The LITTLE ROCKS, or pebbles, in your life are those things that have some significance, but they are NOT AS HIGH PRIORITY as the medium-sized or big rocks. They are the things that you can ‘give or take’ somewhat. It wouldn’t overly worry you if you put these things off to deal with another day. You like having them in your life, but when it comes to the crunch, they simply don’t rate as high in importance. Write your little rocks in a separate list. Some of my little rocks include going to evening meetings, going to concerts, and washing the car.

The Grains of Sand

The next list you create is of all the things that have LESS IMPORTANCE AND MEANING in your life, but they need some attention and time. There are usually lots and lots of these, and sometimes we get them mixed up with the bigger rocks without even realising! These are your GRAINS OF SAND. Some of my grains of sand include tidying the coffee table, doing the ironing, going to the post office, and selling my old tent.

Place Your Rocks in Your Bucket

Now it’s time to put your rocks into your bucket of life. It’s really important you do it in the right order because if you get it back-to-front you’ll end up with a lop-sided, top-heavy, or overflowing bucket. You’ll feel overwhelmed, stressed and pressured. You won’t have enough time and energy for the important things in your life, and you’ll find yourself racing around or stressing over the things that really don’t matter so much.

PebblesSo first of all, make sure you GET THE BIG ROCKS IN YOUR LIFE FIRST. They are your priorities so take steps to make sure you allow plenty of time and energy for them. Next put in your medium-sized rocks. Your small rocks go in after that and will be able to settle into the spaces between the bigger rocks. You can be more flexible with how they fit into your life. Next comes the sand. These things will be able to flow into the spaces that you have left. If there isn’t time and energy for them right now, that doesn’t matter. When things settle, they’ll have a place in your bucket once again.

Check Your Bucket Now and Again

You might even find that by doing this exercise there are things consuming your time and energy that you can let go of completely – some rocks that you choose not to put back into your bucket. Perhaps you found big rocks that are actually small rocks, or maybe you’ve discovered some small rocks that you’d like to become bigger rocks in your life. Have fun experimenting to see what works for you. And don’t forget that at any time you can dig down to see what you’re carrying around, and rearrange it so that the big rocks always go into your bucket of life first!  It’s one of the most important actions you can take to manage your stresses effectively. 

Take a Minute for Your Mind

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Discovering mountain biking as life’s ultimate parallel universe in her middle age, Daisy Spoke aka Kathryn Walton logoKathryn 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 and communities of women who are committed to living life to the full.