7 MAJOR TIME WASTERS
We do them often. We do them daily. But most of them are a waste of time.
Are you clear on which of these activities don't serve you?
This list isn't about quitting these activities altogether – the goal is to identify when we're unintentionally drawn to them, draining our most precious assets: TIME and ENERGY.
Here are tips to replace/discard these 7 Major Time-Wasters:
SOCIAL MEDIA: Remember, most content is fabricated. Use it with intention – share meaningful information and build genuine connections – to create real worth in the social media space.
TV/MOVIES: They're highly entertaining, but don’t let them become a mindless routine. Watch TED Talks and documentaries to grow your mind. When exhausted mentally and craving zone-out time, couple it with another productive activity like laundry or stretching.
PHONE/GAME APPS: These become ADDICTING time-sponges! Replacing them with apps that exercise your brain (Lumosity, Duolingo, etc.) generates the same action, but much more value.
VIDEO GAMES: They're a lot of fun when intentional time is set aside to enjoy them... But if they're taking away from your motivation to live real life, get off the console and play the real game! Find activities that give you goals to pursue.
SHOPPING: “Retail therapy” both busts and creates stress. Try accumulating KNOWLEDGE vs. STUFF; try decluttering vs. acquiring. These actions fulfill the impulse while sparing your schedule and wallet! (I personally get the same "high" cleaning my space as I used to shopping for new items to put in my space)
IDLE CHIT-CHAT: Conversations are crucial in life. To make the most of them, schedule face-to-face (videophone/in-person) connections and experiences to add more value to your time.
NEGATIVITY: We all experience trauma and have human reactions. The key is to learn that despite the experience, you have a choice to feed the negativity, allowing it to steal your remaining joy, thus breeding more negativity... Or practice gratitude and acceptance, end the suffering and grow peace.
I hope this helps you identify ways to lessen or eliminate time-wasters in your life. You can’t make more time, so use yours wisely!
Which of these categories could you cut back on? What value-adding activity can you replace them with?
Much love,
~MJ
4 THINGS TO AVOID IF YOU WANT TO TRAVEL MORE
The practice of simplifying life (aka minimalism) came to me because of my love to travel freely, frequently, and unattached to financial or time constraints.
There was a time I only wished to travel "someday". I'd admire my vision board and travel magazines, thinking about what it would be like to have the freedom to explore. I didn't realize I was only limited by my attachment to 4 easily overlooked things:
SPENDING - I never had the money to travel because I never consciously saved for it. I didn't make a lot of money when I finally figured this one out... I only started setting aside $50-$100 each month to begin my adventures.
DEBT - Because I was always spending more than I made I was weighed down by the biggest anchor out there: debt. I could never justify spending on a trip when I owed more than that to creditors. (Worst feeling in the world).
OVER SCHEDULING - Even when I started saving money I was always planning for the future because I didn't make room on my calendar! I had too many obligations and allowed myself to be peer pressured into making other plans with friends instead of making them for myself.
FEAR - The idea of traveling alone or visiting a foreign place can feel disorienting or overwhelming that we often don't take the first step.
WHAT TO DO ABOUT THEM:
Set the intention to travel. Plan for where, when, and how much it will cost you. Then put the date on the calendar!
Set aside a set budget each month to pay down your debt if you have any, then save for travel once the debt is paid off. It doesn't take much to jet-set if you know the best way to travel.
Start small. Even if you have no money to travel you can explore your town, live like a tourist, or make bigger changes like selling your possession and changing your income stream.
3 STEP MEAL PREP
Love it or hate it, we ALL have to prepare meals at some point! Often, this task can seem tedious or maybe you don't feel like you have the energy after a long day. This will, typically, lead us to an alternative option, like eating out. 😬 Convenient, yes... healthy or sustainable, no.
Today I want to help you demystify healthy eating.
Here is my a three-step meal prep plan that is quick, easy, and flexible - so you can whip up tasty and nutritious meals in no time.
MJ's Simplified, Healthy Meals:
Pick Your Base: A mix of whole grains + fat proteins + veggies creates the perfect base for all my meals. My staples are quinoa and rice varieties, coupled with avocados or meat/meat substitutes, and then a good dose of veggies, beans, or any greens you love.
Add Complementary Flavors: Based on your palate, pick some tasty vegetables or herbs and spices to really bring out the flavor of the base you chose. Go for color – eat the rainbow to get all your minerals and vitamins! Peppers, mushrooms, basil, garlic, ginger, turmeric, etc. can really pack a delicious punch.
Add Spices / Sauces: The frosting on the cake, so to speak – jazz up your meal with lemon juice, salsa, hummus, a drizzle of sauce or a dressing that makes your mouth water.
Prepare a big batch of your favorites and you can mix and match for days.
TIP: Try it in a big bowl, on a bed of greens, or tucked inside a burrito. Using a mix of these simple ingredients really maxes out your flavor profiles so you don’t feel bored with your meals, plus it’s still so simple and nutritious.
We can eat healthy and it doesn't have to be an energy drain! We can feel better about ourselves and overall, have more energy when you choose to eat healthy home meals.
Use these easy-peasy methods to make your meal prep efficient and effective, without sacrificing taste and variety. You can find more inspo for energy-boosting meals here and additional energy-boosting resources on my website AND now on my Pinterest!
Bon appétit, my friends!
OUT OF ENERGY? 5 WAYS TO GET MORE.
Does this sound like you?
Pushing to the max, trying to get the most out of every aspect of life (health, wealth, love, happiness!), and feeling like you just can’t achieve balance with it all?
I totally get you!
You don’t have to be diagnosed with a chronic fatigue issue to be overwhelmed and exhausted – it happens to just about everyone!
If you're low on energy here are Five Tips to Create More When You’ve Run Out...
Water - So crucial yet so frequently forgotten. Make sure you’re getting plenty of high-quality, naturally alkaline water to up your energy. Trust me, it makes a difference!
Breathe - When you’re racing through your day, taking just 3-5 minutes to relax ultimately helps you be more productive and efficient; you perform best when you’re recharged.
Meal Prep - Utilizing a meal service or taking a day to meal-plan removes the stress not only of grocery shopping, but also of trying to ensure that all your meals are balanced, nutritious, and still delicious.
Take Inventory - Keeping inventory of where you spend your time and energy helps cut out energy-wasters while identifying energy restorers. Make a list of what serves you and what makes you feel good vs. what depletes your time and energy.
Time for YOU - Help yourself feel amazing by moving, restoring, breathing, reflecting, and adjusting your mindset. Taking a little time each day (as little as 5-minutes!) to pour into loving yourself can make a huge difference, keeping you positive and resilient.
We all want to feel like we're succeeding above and beyond the important areas of life! These simple actions will help level up your energy and create the balance you need to accomplish all your goals and grow.
DECLUTTERING SENTIMENTAL ITEMS
When it comes to items we value only for their sentimental attachment, many of us struggle. These things can become huge energy saps: we invest our time, space, and money into them. We store them, haul them, clean them - often only out of guilt or simply not knowing what to do with them.
To help you improve your space – physically and energetically – here are FIVE TIPS for handling sentimental belongings:
REMOVE THE STORY- The story/feeling associated with the item actually exists in your mind – not in the item. Preserving the story in your memory rather than within the item helps you keep the good vibes and let go of the physical things.
RE-ANCHOR-Try using the memory to journal or create art, poetry, or digital video/photo albums that reflect the feelings attached with the item. Creating a new anchor saves the story and frees you to part with the item.
GIVE MEANINGFULLY- Gift your item to someone who can give it new life. Passing on a sentimental item can give both you and the recipient a shared sense of love and purpose for it.
KEEP IT- Seems counter-intuitive, right! Rather than purging everything, try using a designated bin or keepsake chest to store items you just can’t part with. This keeps them organized and safe, plus you can easily locate them when you want to share or reminisce.
REPURPOSE- Sometimes reimagining the way the things function in your life can give you a fresh way to love and appreciate them. Renewing the utility of your item can add even more love and make it more unique and valuable to your life.
It’s not about getting rid of everything; it’s about keeping what amplifies ease in your life, reducing decision fatigue, and taking your energy to the next level!
-MJ
For more information on this topic check out my YouTube video here.
HOW TO CREATE MORE TIME & ENERGY
Does this sound like you … pushing to the max, trying to get the most out of every aspect of life (health, wealth, love, happiness!), and feeling like you just can’t achieve it all? I see you! And I want to help you!
You don’t have to be diagnosed with a chronic fatigue issue to be overwhelmed and exhausted – it happens to everyone! Know you’re not alone in this, and try these Five Tips to Create More Energy When You’ve Run Out!
1. WATER! So crucial yet so frequently forgotten. Make sure you’re getting plenty of high-quality, naturally alkaline water to up your energy.
2. BREATHE! When you’re racing through your day, take just 3-5 minutes to relax. This ultimately helps you be more productive; you perform best when you’re recharged.
3. MEAL PREP! Utilizing a meal service or taking a meal-plan day removes the stress not only of grocery shopping, but also of trying to ensure that all your meals are balanced, nutritious, and still delicious.
4. TAKE INVENTORY! Keeping a minimalist inventory helps you cut out energy-wasters while keeping what lifts you up. Make a list of what serves you and what makes you feel good vs. what depletes your time and energy.
5. YOU TIME! Help yourself feel amazing by moving, restoring, breathing, reflecting, adjusting your mindset. Taking a little time each day to pour into loving yourselfcan make a huge difference, keeping you positive and resilient.
We all want to keep moving forward, taking care of everything on our plate while enjoying life and feeling fulfilled! So try some of these simple actions to level up your energy and create the balance you need to accomplish all your goals and GROW.
-MJ
For more information on this topic check out my YouTube video here.
MORE TIME - 5 STEPS
Everything we do and everything we have takes up our time and energy…
If you’re running low on either of these, read on to learn some simple steps you can take to create More Time and energy:
K.I.S.S.: Keep It Super Simple! From clothing to meal prep, keeping everyday decisions simple allows you to maximize the time you have to do what you truly love.
DON’T DELAY: Everyone has a list of things they need to accomplish by the hour, day, week, etc. Procrastinating only cuts into your free time in the end – so go ahead and tackle the necessities now!
DECISION COMMITMENT: Analysis Paralysis is real. It’s certainly worthwhile to do some research before making a big decision, but too much research leads to time and energy drain. So, commit to a choice; if it doesn’t work out, recalibrate and learn from it.
CUT PHONE & SCREEN TIME: Phones and screens become major time sponges. Avoid idle browsing and allocate your personal interaction time for in-person connection (if your loved ones are far away, commit to a time for quality calls or facetime).
STAY CONSCIOUS: You change. You evolve. As you do, so do your needs. Items or habits that were once of great value become obsolete – so remember to take inventory! Consistently weighing the value of what’s in your life helps you cut out what’s no longer worth your time.
I’ve been collecting inspiration and guides for you – start cultivating simple habits to ration your time wisely and gain time to accomplish what you NEED as well as what you WANT.
Also, peep at my free resources to help level up your life!
Much Love,
~MJ
HEALING CHRONIC FATIGUE
FATIGUE… the thing that robs us most of our time and energy. If you’re suffering, I totally feel you. I’ve been there myself – and I am committed to help guide you towards recovery.
After curing chronic adrenal fatigue, I compiled 5 crucial tipsto help you piece together your path to healing:
SEEK HELP. Asking for help isn’t always easy or obvious. Consulting experts is key to finding out what’s happening within your body so you can start healing effectively.
SIMPLIFY. Prioritizing your health is crucial to gaining long-term energy. Adjusting your schedule may mean cutting back on exercise, work projects, or social events – but letting go of energy robbers will allow us the space we need to heal.
BE KIND TO YOURSELF. This can be hard – we’re our own worst critic! Learning to be kind to yourself, having patience and grace as you navigate, goes a long way. In the end, taking time to create space for yourself means you gain capacity to help others more. You can’t pour from an empty cup, so fill yours up!
STEP BACK. Take a hiatus – 30 minutes everyday or a few days every month, it’s so important to simply rest. While keeping busy is healthy, it’s not healthy to be “always on.”
FEEL-GOOD CHANGES. Fatigue isn’t cured overnight. It takes time and consistent adjustments. Start small and easy – something as simple as going to bed 5-10 minutes earlier. Steady, incremental changes lead to big changes. Starting with the easy ones, the harder ones will *feel* easier as your energy increases!
My end goal is to help you feel better each step of your way to Unlimited Energy!
If there is any way I can help please let me know. And hey! I started collecting resources for you on my Pinterest. Check it out!
Love and Light,
-MJ
For more information on My Adrenal Fatigue Journey check out my YouTube playlist here.
MANAGING ENERGY
We all have 24 hours in a day, so why does it seem like some of us have more? No really... think about that for a moment. I know you're already doing a lot, but I also know you've got a whole lot more you want to be doing. So why do some people seem to excel, succeed, and experience more in their lives?
Here's the secret. Work-Life balance. 🤣
Okay - I'M JOKING!!!
But all jokes aside, the people who are able to do more and still have the energy to live life elevated and continue leveling up their lives are the people who know how to manage their energy.
Yep. You got it. If you can master your energy, you can master your time.
So I can hear you already, "But MJ... I already do SO MUCH! I'm spent by the end of each day! How can you expect me to add one more thing on my to-do list?!"
There's a great conflict happening in our society today and it is caused by the want for so much, while being expose to massive amounts of unsolicited information in addition to a fast paced competitive culture. The issue becomes extreme overwhelm, confusion, and a lack of fulfillment in our own lives.
Can you imagine how unmotivated you would be to exercise, start a business, and play with your kids if you didn't eat for 3 days straight? Well guess what, eating gives you energy! So when you do things to manage your energy, such as eating nutritiously, you feel better and more energized to tackle your day.
Now what if you can incorporate more simple, feel good habits that will only amplify your energized states? What if the energy you spent has a return of investment? Can you imagine how productive and efficient you would be?
Our minds and bodies are meant to expand and grow. Simply watch a weightlifting competition or a chess match and you will see how we can do incredible things when we challenge ourselves!
THIS is the secret to why some people have more energy in a day.
Some people may have a hard time keeping up with how you manage a household with kids and you might have a hard time keeping up with them on their daily run, or vice versa. The only difference is in where you've spent your time challenging yourself to expand and grow.
In the Unlimited Energy program we break down and fine tune each area of life, from lifestyle and health, to fitness and mindset, so you can truly maximizeyour energy potential!
Stay checked in, stay in touch
-MJ
HOW HYDRATION IMPACTS YOUR ENERGY
This simple thing that we use and need every single day can make the most powerful difference to your energy and health... water. Not all water is created equaland most of us live in a state of chronic dehydration.
Because our bodies are comprised of mostly of water our relationship with water has a massiveeffect on our energy and health.
Did you know the minimum amount of water to consume per day is about a half ounce per body weight? So... 120 lbs = 6 ounces of water.
That's about 1/2 gallon per day!
Water is not only the single most important resource we need to survive, following oxygen, living in the state of dehydration reduces our energy levels, immunity, and our body's ability to cleanse. Common symptoms of dehydration are weakness, headaches, impaired mood and concentration. Even mild dehydration can negatively effect brain function, physical performance and endurance.
How quickly can you upgrade your life by making sure you're drinking enough quality water each day?
TIPS
1. Set water reminders to sip 8 ounces every hour. Chugging water will not hydrate your cells properly.
2. Drink high quality water - avoid tap or bottled tap water. Natural spring or volcanic water is my favorite option, with alkalized distilled water following.
3. Keep in mind you may need more water if the weather is hotter or you're a fairly active or sweaty individual.
Remember to be good, be great, be grateful and drink plenty of water! 😉
-MJ
THE 5-MINUTE RECHARGE
Hi friend,
I know that sometimes the day gets hectic. And you know that we are better able to handle busy seasons and unplanned circumstances by keeping ourselves recharged.
It's easy to put ourselves off until the end of the week, if there's time at the end of the day, or after this situation passes but the truth is we need to touch home base regularly so we have the stamina to keep moving forward without a wall awaiting the end of the journey.
The best way I've found to do this when things are especially busy is to find short, quiet moments for myself.
I arm myself with some ear plugs, headphones, and a journal and I take time to close my eyes while listening to a relaxing song or meditation track, blocking out sound for a bit of silence, or unloading thoughts in my journal.
It's been sanctuary for me to have these tools to turn to and I hope you give them a try. I encourage you to take 5 minutes out of every hour to try this throughout your day. Allow yourself to get present with and enjoy the experience...
You'll be surprised.
It's like a portable power bank for the body.
Love and light to you,
-MJ
WANT TO HUSTLE MORE?
No! You’re not crazy, we are no longer in a place where we just want to survive, we want to thrive!
The biggest thing here is to just get honest with yourself, to do that ask yourself why? Why do you want to hustle more? Is it because it’s a new fad, it’s the new cool thing to do; it’s the right thing to do? Or are you not satisfied with your life? Do you feel like you were meant to do more or be more?
If you are currently in a roll of leadership, why are you doing it? Let us know below!
EGO ORIENTED
Lets get clear, if you are doing this for results, which of course we are doing it for results but I’m talking result oriented for the ego. If so you’re going to feel dissatisfied, like you are giving and giving and not receiving in return, you’re not getting anywhere…
It comes down to a perspective of a result rather than effort. This makes a huge difference when it comes to having a growth mindset. You want to focus on your efforts not your results. Yes when we are in business we need a certain level of results but I’m talking about on a personal level, why you’re pushing so hard and expecting so much out of yourself. So ask yourself if it’s the results that give you satisfaction or the efforts?
Another good question to ask yourself is “Am I comparing myself to others?” There is of course a healthy level on comparison but when there is frustration behind your comparison, a feeling of lack and unworthiness, negativity, dissatisfaction or disappointment, this thinking only decrease your level of satisfaction with life and what you’re doing rather than lifting you up and elevating you.
FOR THE GREATER GOOD
Are you stoked about life? Do you feel like you are hustling for the greater good? Are you executing because it is fulfilling, meaningful and purposeful, all of this will naturally make you excited, despite the struggles and burn out!
Is your perspective journey focused? Life becomes so fulfilling when your focus is put onto the journey rather than the destination. Instead of hustling to meat a monetary goal how do you think it would feel to be hustling so you can help as many people as possible and then just simply enjoying those people, and the time you get with them along the way!
I’m getting energized just talking about this, how do you think it would feel to be living it? It’s naturally energizing and exciting! So why wouldn’t you want to hustle for the greater good?
So keep pushing, keep hustling!
Until next time,
be good, be great and most of all be grateful,
-MJ