End Sleep Deprivation in your Super Busy Life
Super Busy Parents too often sacrifice sleep due to their busy lifestyle. Over time, this can result in sleep disorders. According to the Institute of Medicine, up to 75% of people with certain sleep disorders go undiagnosed. Many more are misdiagnosed. Fact is, seven out of every ten American women say they frequently experience a sleep problem.
I’ve read that women are more likely than men to experience sleep problems. Why??
Women tend to be the nurturers of their family and have more family responsibilities. Plus biological factors like menstruation, pregnancy, and menopause contribute to the gap between men and women who experience sleep disorders.
Many symptoms may be signs of more serious sleep disorders. If you suspect you may be suffering from a sleep disorder, it is important to seek help from your doctor or a trained specialist. Watch for dizziness, headaches, lethargy, forgetfulness, and other key symptoms.
Dr. Carol Ash, DO, Medical Director of the Sleep for Life center in Hillsborough, NJ is frequently a guest expert on local and national media speaking about good sleep habits. Her sleep tips for someone with a behavioral type of disorder include:
- Maintain a regular bedtime and wake-up time, even on the weekends.
- Establish a restful bedtime routine, like soaking in a hot tub, listening to soothing music or reading a book.
- If you wake up in the middle of the night, don’t watch the clock or toss and turn–try sitting and reading in another room. When you begin to feel sleepy, go back to bed.
- If you have racing thoughts at night, write them down and reflect on them in the morning.
- Avoid eating and exercising up to three hours before bedtime. Avoid caffeine, nicotine, and alcohol close to bedtime.
These tips may not be easy to implement in your super busy life. But, if you are committed to making changes and getting more restful sleep, you need to take action and start making changes now!
Pleasant dreams!!
Yours truly,
Coach Natalie Gahrmann
Annual Employee Satisfaction Results Released
The Society for Human Resource Management (SHRM) released it’s annual survey listing the Top 5 “Very Important” Aspects of Job Satisfaction.
The results….
The Top Five aspects of Job Satisfaction according to the SHRM annual survey were:
-compensation/pay
-benefits
-job security
-flexibility to balance work/life issues
-communication between employees and senior management
How closely do these results mirror your concerns and your place of business??
Best regards,
Coach Natalie Gahrmann
natalie@nrgcoaching.com
Meal Planning for Super Busy Parents
Improving your eating habits needn’t take more time from your super busy schedule. Fact is, most of you are eating anyway (I hope!). So, why not make healthier choices about what you eat, when you eat, and how much you eat.
In a follow-up article I found related to the exclusive interview President Bush had with Hannah Storm on CBS last week, our President commented about how young he feels because he commits to rigorous exercise. Bush says that people who claim they’re too busy to exercise regularly really just haven’t chosen exercise as one of their priorities. He said, “I don’t buy that. I think you set priorities in life, and if exercise is one of your priorities, then you do it.”
Bush points out that a fitness culture “starts with families” and said “I exercise a lot because it’s good for my mind and it’s good for my soul.”
Plan your meals in advance so that you make smart choices for yourself and your family. Prepare fresh fruits and vegetables, when possible, but when a quick trip to the produce aisle is just too much in your already too busy schedule, have frozen varieties on hand for a quick delicious and nutritious meal. Avoid the trap of fast food for convenience and save it for just the special treats. But, when it’s the last remaining option (which sometimes happens in super busy lives!!), choose the healthiest options on the menu and avoid extra sauces and condiments that tend to add hollow calories.
Here’s to healthy eating!
Best regards,
Coach Natalie Gahrmann
Priorities even a President makes time for!!
I caught the tail-end of an interview on CBS Early Morning show the other day with Hannah Storm interviewing President Bush. Bush, being a super busy person as the President of the United States, had emphatically managed to incorporate fitness and nutrition into his life. So, I wonder what will it take for everyone else to stop making excuses?
President Bush said, “I think that you set priorities in life. And if exercise is one of your priorities, you’ll figure out time to do it.” We all have different priorities…our family, our work, our education, our spiritual growth, etc. Knowing your priorities will help you fully commit to living them.
I wonder why self-care wouldn’t be a priority to everyone. Without this, we really can’t be our best in any role in our life. We compromise our health and our well-being when we don’t make it a top priority.
Read the full story about President Bush’s interview and his commitment to fitness here.
Be the example for your family that exercise is not only good for them, but essential to their overall performance and well-being. Stop making excuses but make priorities instead!
Sincerely,
Coach Natalie Gahrmann
Father-Friendly Workplaces
This Sunday is Father’s Day in the US and it’s a time when our nation celebrates the contribution that dads make to the future through the way they raise their children.
Fatherhood advocates maintain that widening work/life balance programs to address more of fathers’ needs has payback for both families and employers. In a newsletter posted at the HR Daily Advisor, http://www.newsletterarchive.org/from/HR+Daily+Advisor they share timely tips for father-friendly workplaces.
The National Fatherhood Initiative (NFI), an organization dedicated to promoting greater involvement of fathers in family life, promotes involvement of fathers in raising healthy children. A report on their website indicates that children with involved fathers perform better on almost every measure, including higher self-esteem, higher grades, lower drug and alcohol use. And, according to another report, fathers indeed want to be more involved. In fact, they say that 7 of 10 fathers say they would take a pay cut if it meant that they could spend more time with their families. That’s a pretty whopping number!
Unfortunately, working fathers are reluctant to take more time off because they often don’t see the work/life programs (when they exist) as relevant to them and they get in their own way with their attitude. Many dads still operate under the old classic model of the father as the breadwinner while mom is at home caring for their children. And, today, this model is clearly no longer valid due to the growing number of mothers in the workforce and women as breadwinners for their families.
According to a study done by Vanier Institute in Canada, fathers, seeing themselves as family “breadwinners,” do not take advantage of workplace work/life balance programs that may be available, for three reasons: (1) fear of lost wages, (2) fear of losing their jobs or stalling their careers, and (3) guilt that colleagues need to take over for them. What these men and their managers may not realize, says NFI, is that allowing fathers opportunities to take time from work for family reasons is not only good for families, but also for employers.
Here are some suggestions for creating more of a “father-friendly” workplace:
- Allow flexible scheduling so that dads have more control over their schedule, including sometimes where and when they work.
- Communicate policies as family-friendly not for working mothers alone.
- Lead by example. Have executives and senior management serve as role models by participating in programs and actively and visibly supporting from the top.
- Provide education and support to fathers.
- Offer paid paternity leave, to address the issue of fathers fearing loss of income in their breadwinner role.
For more on the National Fatherhood Initiative and to conduct a “Father Friendly Check-Up for Business” on your organization, visit http://www.fatherhood.org/.
Happy Father’s Day!
Warmly,
Coach Natalie Gahrmann
natalie@nrgcoaching.com
Women Leaders Getting Better at Juggling
I read an article yesterday that was published in the Miami Herald. It was in the Balancing Act section and was about how top women business leaders are good at juggling. Although I avoid endorsing juggling as a strategy and opt for rebalancing or integrating instead, the key point that I extracted from the article is about women talking more to each other and sharing solutions. Women today are finding more work/life solutions because we’re supporting each other better!
As women climb the career ladder or start their own business, the importance of having a diverse network of supporters both inside and outside of the workplace increases as does their responsibilities at work. Those who have been most successful at achieving an overall life satisfaction have learned to incorporate effective strategies for enhancing performance and productivity.
Even as women are building businesses and advancing on the career ladder, an ever-increasing number are also achieving work/life balance — A whopping 61 percent of women business leaders interviewed for this article claim they are satisfied with the balance between their career and personal life, up from 51 percent in 2006, according to the 2007 survey released by FIU’s Center for Leadership and The Commonwealth Institute.
Talking with other women and learning about potential strategies that work has helped women adapt effective strategies for better balancing their lives. The universal challenge of findingmore work/life balance is easing as more and more women talk honestly and openly about it and determine creative solutions. As women set more realistic expectations, we they are permitting ourselves to have time for our self and to ask for (and accept) help both inside and outside work, when needed.
Women need to stop hiding behind the facade of being perfect and be real instead. There’s so much more we can learn from each other when we’re open and honest!
From one working mom to many others….
Yours truly,
Coach Natalie Gahrmann
natalie@nrgcoaching.com
Increasing Emphasis on Work/Life Balance is Worldwide
I am constantly on the lookout for trends and stories related to work/life balance. What I find is that this is an issue that spans the globe. It is clearly a global issue. I’ve read about problems faced by employers and employees across the US and in Canada, Australia, India, throughout parts of Europe, and more. Some countries seem to have more policies and support in place than others, yet this is a very broad issue.
In India, I read that there’s an increasing emphasis on work life balance across companies. As a result, human resources are being viewed by most organisations in a more holistic manner. Work life imbalance and stress feed on each other. Happier employees are more productive and more loyal. Flexible working opportunities and a platform for employees to maintain a healthy balance between work and home benefit everyone. Having an engaged employee is largely dependant on the ability of the organisation to keep pace with changing employee expectations and providing a platform to strike that perfect balance.
This is no different from anywhere else….or is it?
Yours truly,
Coach Natalie Gahrmann
What’s on Your Plate?
I’ve taken 3 months off from Blogging because I had too much on my plate. Now that things are winding down with the extra commitments I’ve taken on due to my daughter getting a role in a play, my son starting baseball season, and the regular routine of work and life commitments, I’ve re-committed to regular weekly or bi-weekly blogging to support super busy people and delivery of my e-newsletter twice monthly.
Ironically, during March, a colleague had advised me to use my expertise to develop a timely program specifically for Administrative Professionals during Administrative Professionals week the end of April. I came up with a program called “There’s Too Much on My Plate” that helps super busy professionals clearly acknowledge everything on their plate and begin taking ownership and control for everything there is to manage at work and home.
I had the pleasure of visiting American Standard and delivering a keynote to inspire better control of the balancing act. And, now, I’m working with teams at several key corporations to deliver customized programs to meet the needs of their super busy administrative professionals.
One thing I learned first-hand from the last few months is the absolute importance of staying very focused on the most important things and declining other requests and opportunities. Even when there was time to attend another meeting or networking event in the evening, I found that by pushing and having too much on my plate, I was exhausted and wasn’t able to apply the focus and energy to those things that mattered most.
When deciding what’s most important, realize that it may not be forever, but it’s for now. My daughter’s had rehearsal for her play usually 3 days a week for 2-4 hours at a time almost an hour from home. I often brought work with me to do while I waited, dialed into a conference call for my own professional development, or shopped in the local area. It was a great experience for her but the lesson for me, put more boundaries around my time, seek more help, and accept the help that’s offered. And, importantly, negotiate expectations, communicate fully, and be fully present where ever I am.
As my program for “There’s Too much on My Plate” continues to evolve, I will have many experiences to share from participants and from my own experiences. Stay tuned!!
Sincerely yours,
Coach Natalie Gahrmann
natalie@nrgcoaching.com
Women in Leadership
I read an article in the Star Ledger last week (Thursday, Feb. 22) titled “Ms.-Fortune for women in leadership: Slip from long-term trend; state’s top ranks suffer loss”.
The trend I read about in the article regarding the decreasing number of women at top leadership positions is disappointing. Although this wasn’t something that I ever wanted, I know many powerful and bright corporate women who could fill corporate officer and board director positions. Fact is, we even have our first women (a mother!!) running for the Presidency and a somewhat slow growing number of women in government leadership positions at the local, state, and national levels.
However, in the Fortune 500 companies the numbers of women in officer positions shrank from 16.4 % in 2005 to 15.6 % in 2006. And, where I live (NJ), we can no longer claim a single one of the 23 women CEOs in the Fortune 1000 since Lucent’s Patricia Russo transferred to Paris to retain her job with France’s Alcatel when the companies merged.
My experience working with women in the highest leadership positions reveals the ambivalence these women sometimes face between wanting to climb the corporate ladder and wanting to be with their kids more. The demands of higher level positions are usually heavy and difficult for those with a family. Many of the women in the highest leadership positions have partners who stay home with the kids and/or full-time live-in nannies who handle much of the childcare and household responsibilities.
Women are the ones who have the kids and are genetically set to do most of the nurturing. Women leaders tend to make many sacrifices. “Work/life balance is a big challenge; we are the ones who have the kids, and that’s not going to change. Corporate careers are complex and women have a lot of choices, and that’s a good thing; if we want more women to stay
More and more women are opting out of corporate America and starting their own business where they can set their own path and achieve more of what they want when they want it!
I’m curious, what are your thoughts about the decline in top leadership positions by women? Would this be something you’d want? Email me to share your views.
Yours,
Coach Natalie Gahrmann
natalie@nrgcoaching.com
Re-aligning your Priorities in your Super Busy Life
If you find there’s little time left at the end of the day, you’re not alone! Here’s a remedy I found on the internet (Article Source: http://EzineArticles.com/?expert=Indra_Books) for those who want to maximize their time:
1. First evaluate the amount of time you actually spend working, commuting, sleeping, eating, spending time with your family, attending children’s activities (i.e. baseball, dance lessons) , running errands, visiting friends/relatives, making purchases, etc.
2. Make a list of all of the things you do that take up the non-work related remaining hours
3. Sort the tasks by type of activity. Feel free to make up your own categories.
o Family
o Home Repairs/Maintenance
o Errands/Shopping
o Social Activities
o School Activities
o Other
4. Asterick the ones you would rather not do.
5. Estimate how much time it takes you to do each task (per week).
6. Make a list of all of the things that are on the perpetual “to do” list that never seem to get done. Sort this list, as well. (Having things that are constantly waiting to be done, does nothing but add stress to your life.)
7. Now here comes the difficult part. Giving up control to get control. You are really going to have to put on your positive change attitude to make this work. Ready???? If so, circle the items that can be hired out. The possibilities are endless. If you are serious about change, then you will not be making excuses at this point as to why someone else cannot do the job. Do NOT, use money as an excuse at this point. You can’t afford to do that. This is your life you are talking about. Here are some suggestions:
o Lawn Care
o Home Repair Specialists (painters, handyman etc)
o Errand Service
o Personal Shopper/Concierge
o Nanny/Babysitter
o Car Specialists
o Financial Specialists
8. Make another list of things you would like to do but never have time to do.
9. If you successfully completed Step 7, you should now be able to make a new list of things to do each week that include your “wants.” Can you replace the “have to” items with the “want to” items? If you answered yes, you did a great job and are well on your way to taking back control of your life. If you answered no, then we still have some work to do.
Now some of you are probably saying, this is easy for her to say. Well, no it isn’t. I have helped many clients do this so that they can have time for the items at the top of their priority list. I, myself, had to hire out some things in my business that I don’t have the skills or expertise to handle and I really don’t enjoy doing.
Stop now and take stock of your life and priorities. You may find that when you reprioritize you only need some reorganization or you might have bigger problems that would benefit from the regular commitment with a professional coach, organizer, or life management consultant.
If we at N-R-G Coaching Associates can be of assistance, please contact us to discuss your needs.
Best regards,
Coach Natalie
