Skip to content

UXL Blog

“Creating Successful Leaders”

December 13, 2023 4 Signs You Need to Slow Down

I’ve worked and spoken with many people who are constantly on the go. They juggle family responsibilities, work, household management, volunteering, and more, while attempting to squeeze in a little time for themselves (working out at the gym, reading a few pages of a book). This pace can work for a while, but when one thing fails, that can create a dominoes-effect disaster. Alternatively, an overly busy person might simply hit a wall and feel completely zapped of energy.

I urge you to not let things come to that. It’s far better to read the signs that, yes, you need to slow down instead of racing forward until your legs give out! Life is a marathon, not a sprint.

Let’s talk about 4 signs that you need to slow down and reassess/re-plan.

1. Your mind is hazy

If you feel foggy for large chunks of the day and you’re having trouble concentrating, chances are you need to slow down. Unless you’re dealing with an underlying health issue (like a thyroid problem), the culprit is likely a lack of sleep and/or spreading yourself too thin.

Make a Change:

Make a concerted effort to get enough sleep each night (7-9 hours for most people). Try using a meditation app to help slow any racing thoughts, prepare for bedtime well in advance, and stay away from screens for at least an hour before you head to bed.

2. You’re focused on the trees

Fixating on daily tasks and minute details (the trees instead of the forest) can be a sign that you’re running full steam ahead and need to pause. When we’re overly busy, we don’t stop to strategize—to see the big picture. Instead, we put our heads down and simply work…even if our work is taking us in the wrong direction.

Make a Change:

I encourage you to set aside time for big-picture thinking and planning. This planning might revolve around your work (Is your team really heading in the right direction? Are you prioritizing the right projects?) or your personal path.

3. You have trouble being present

When we’re tired and stressed, it can be exceedingly difficult to stay present. When others are speaking, we don’t necessarily give them the attention they deserve; instead, our minds are elsewhere, flitting through our to-do lists, current troubles, and the latest thing we read on social media.

Make a Change:

Recognize the importance of being present. When you catch yourself not fully paying attention to someone, make an effort to bring your attention back to them. Challenge yourself to repeat/summarize what that person said, either to yourself or out loud (It sounds like you’re suggesting XYZ, Jana. Is that right?). You can also make an effort to ask good questions after someone is done speaking.

4. You’ve neglected your self-care

If you’re skipping gym workouts and yoga classes, eating a rushed meal at your desk, and can’t remember the last time you did something nice for yourself, chances are you need to slow down and reevaluate your self-care. Self-care isn’t selfish; it’s necessary. Without it, we tend to either burn out or not feel great, and that can affect many other areas of our lives.

Make a Change:

If you’re like many people I know, if it’s not on the calendar, it’s not happening! Block off self-care on your personal calendar and commit to it, just as you would commit to a scheduled meeting with your boss. Set aside time to do the things that fuel your body and soul—exercise, read a book, bake cookies, take a walk outside. Once you start taking better care of yourself, you’ll be better equipped to shine at work and be there for your family/friends.

If you’re constantly busy and constantly tired or stretched too thin, it may be time to pump the brakes. Pay attention to yourself and do NOT ignore the signs. This is your body and mind telling you that it’s time to slow down, assess, and potentially make some changes before going full steam ahead.

MARGARET SMITH IS A CAREER COACH, AUTHOR, INSIGHTS® DISCOVERY (AND DEEPER DISCOVERY) LICENSED PRACTITIONER, AND FOUNDER OF UXL. SHE HOSTS WORKSHOPS FOR PEOPLE WHO NEED CAREER OR PERSONAL GUIDANCE. 
CHECK OUT MARGARET’S ONLINE LEADERSHIP COURSE. 

Tags: , , , , ,

December 6, 2023 Why to “Ramp Up” Your Resolutions

When the clock strikes midnight on December 31st, we feel a sense of renewal, a fresh start. Many of us make New Year’s resolutions and pledge to begin our new healthy habits as soon as the year begins. Although the energy of a new year can help us along for a while, it can be very difficult to sustain a new habit if we aren’t used to doing it. Making the switch from a junk food diet to a healthy one, going from the couch to the gym, cutting ourselves off from social media, or any big lifestyle change can rock our routines and make us feel a bit off balance. And this discomfort might be enough for many people to eventually give up and say, “Well, there’s always next year…”

How can we avoid making short-lived resolutions? How can we make healthy changes that last? The answer might be “ramping up” your resolutions.

It is difficult for most people to make a major change at the drop of a hat. Instead, it can be helpful to make incremental changes—minor tweaks to your usual routine that are relatively painless to implement. Small changes can add up, especially when you make a conscious effort to ramp up those changes day after day, and week after week.

If you haven’t been jogging lately, it would be exceedingly difficult (if not impossible!) to run a marathon. That’s why there are marathon training regimens in place. These programs help people build up speed and stamina over the course of several months, so by the time the marathon rolls around, they’re well prepared.

The same idea can be applied to ramping up your resolutions. A month or two before the new year, you might start building toward your resolution. Let’s say you’d like to read two books every month next year. You can start by committing to reading a minimum of three pages a day for a few days. Then, you can increase that amount to five pages, then ten pages, then an entire chapter. By New Year’s Eve, you will have developed the beginning of a reading habit and will be ready to tackle your resolution in earnest.

Another example is eating a healthier diet. To prepare for this resolution, you can start small. Try swapping a daily junk food snack for a healthier option (swap potato chips for sliced veggies or an apple; swap a cookie for a piece of low-sugar dark chocolate). Or, you could modify one of your daily meals to be healthier (eating a salad for lunch instead of a pre-packaged sandwich or mac ‘n’ cheese).

To ramp up to your resolution, it’s a good idea to keep a few things in mind:

  • It pays to plan! Set a starting point and map out how you will slowly ramp up your behavior.
  • Use a calendar and set alerts. This will help remind you of your next “ramp up.”
  • Don’t stress the start date. You can start making incremental changes at any time of year, not just before the new year. Just make sure you have a clear direction and have mapped out how you will ramp up.
  • Celebrate wins! Don’t forget to recognize the progress you’re making.
  • Get others on board. It can be very helpful to include others on your journey of self-improvement. Ask a friend to check in from time to time to help you reach your goals (and don’t forget to offer to do the same for them).

The end of the year is fast approaching, and it’s not too late to start thinking about the changes you’d like to make for yourself. No matter your goals, it can be hugely helpful to tackle them slowly, one small change at a time. You’ve got this, and I’m cheering you on!

MARGARET SMITH IS A CAREER COACH, AUTHOR, INSIGHTS® DISCOVERY (AND DEEPER DISCOVERY) LICENSED PRACTITIONER, AND FOUNDER OF UXL. SHE HOSTS WORKSHOPS FOR PEOPLE WHO NEED CAREER OR PERSONAL GUIDANCE. 
CHECK OUT MARGARET’S ONLINE LEADERSHIP COURSE. 

Tags: , , , , ,

November 29, 2023 10 Ways to Find Calm and Practice Self-Care

The holidays can be joyful, fun, and full of laughter…but they can also be chaotic and overwhelming. Between juggling end-of-the-year work projects, holiday parties, gift giving, and winter activities, you might find yourself in need of some peace and quiet. But how can you find any tranquility with this flurry of events and activities? How can you possibly step away when there are so many demands on your time? Here are 10 ways to find your calm during the hectic holiday season.

1. Start your day with mindfulness

Dedicate a few minutes each morning for meditation or deep breathing exercises to set a calm tone for the day.

2. Prioritize self-care

Make time for activities that recharge you, such as taking a hot bath, reading a book, walking outside, or writing in a journal.

3. Learn to say no

Don’t feel obligated to attend every event or take on every task. It’s okay to decline and prioritize your well-being.

4. Create a calming environment

Fill your space with soothing scents, soft lighting, and relaxing music or an audiobook to create an atmosphere of tranquility.

5. Practice gratitude

Take a moment each day to reflect on the things you’re grateful for, such as your health, loved ones, and the simple pleasures in life.

6. Set boundaries

Establish clear boundaries with your time and energy. Learn to say “no” to things that drain you, and prioritize what truly matters.

7. Embrace simplicity

Simplify your holiday traditions and activities. Focus on what brings you joy and let go of unnecessary stressors.

8. Disconnect from technology

Take breaks from screens and social media to give your mind (and your eyes!) a break. Engage in offline activities that bring you peace and enjoyment.

9. Get moving

Engage in physical activity to release stress and boost your mood. Go for a walk, do yoga, or participate in a favorite sport.

10. Seek support

Reach out to friends, family, or a therapist for continuous guidance and support during the busy holiday season.

Finding calm and practicing a little self-care is possible with the right strategies, even when you’re busier than ever. By establishing a few intentional practices, you can navigate the holiday season with more peace and tranquility. Remember to take care of yourself and prioritize your wellbeing amid the chaos, and you’ll be able to enjoy the holidays in a more relaxed, joyful, and authentic way.

MARGARET SMITH IS A CAREER COACH, AUTHOR, INSIGHTS® DISCOVERY (AND DEEPER DISCOVERY) LICENSED PRACTITIONER, AND FOUNDER OF UXL. SHE HOSTS WORKSHOPS FOR PEOPLE WHO NEED CAREER OR PERSONAL GUIDANCE. 
CHECK OUT MARGARET’S ONLINE LEADERSHIP COURSE. 

Tags: , , , , ,