Alcohol and Health

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Your relationship with alcohol is personal and specific to you.  If you need to be sober, you need to be sober, and I respect and honor your commitment to doing what’s best for you.  And you should skip this column and come back next month : )

This month I’d like to dish out some guidelines around healthy alcohol consumption.  Is there such thing?  Can you lose weight while drinking alcohol?  What’s the best drink order for a clean, healthy eater who’s not looking to completely swing the pendulum? 

According to the Dietary Guidelines for Americans, moderate drinking is one drink per day for women and two drinks per day for men.  This definition refers to the amount consumed on any single day and is not intended as an average over several days.  If you are healthy and have a healthy relationship with alcohol, as your Coach I’d want you drinking in moderation a couple nights a week at the very most. 

And what are you drinking?  Ideally vodka or tequila soda or sugar-free Dry Farm wine

Is it possible to drink and lose weight?  Maybe--if you keep the rest of your diet real tight.  The difficulty is, as usual, the sugar and carbohydrate content of alcoholic beverages.  When there is excess insulin (the hormone produced when we consume sugar and carbs)  in the system, it is impossible to burn fat and difficult to lose weight.  Glucose can be stored in our muscles and liver, but when there’s no room left there, the glucose gets stored on our body as fat.

So treat your drink like a treat.  That’s your dessert.  If you’re out to eat and having a drink, skip the bread basket, skip dessert.   

Let me know any questions you have about the role alcohol plays in a healthy diet and lifestyle.

 Xo,

Sum

Homemade for Moderns Part II: Meal Prep and Groceries

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You get home from work and you’re ravenous. 

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You have to leave in 5 minutes but you’re starving. 

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It’s 11pm and you need to eat something but no one’s cooking at this hour so you eat packaged junk.

Ring a bell?

Two words.  Two words that will save you.   

Meal Prep.

Make It Ahead. 

Schedule a block of time once or twice a week to prepare a few items in the kitchen.  Everyone’s preparation will be a bit different depending on what you like to eat and how often you eat at home.  However, I recommend that during this scheduled meal prep sesh, you prepare a cooked vegetable (broccoli, beans, squash, etc.), a protein (meat, fish, or beans), and that you chop any fresh veggies you have such as celery or bell peppers.  You also may enjoy making a homemade sauce, dressing, dip, hummus, or nut cheese.  Even a smoothie made ahead can be useful for grab and go.  Set yourself up for nutritional success later by preparing as much as you can ahead of time.  Because when you’re hungry, you’re going to reach for whatever’s readily available.  What if what was right there for you was delicious homemade goodness?  

I also recommend finding a few recipe resources that you love, and switching it up so you don’t get bored!  I like Kelly Leveque, Megan Telpner, and Mark Sisson

 

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Now.  The time has come to address the Cornerstone of all this meal prep, kitchen set-up, recipe-following success.  The Grocery Store. 

I ask my clients in our first session, What is your relationship with the grocery store?  It seems silly, but if getting to the store doesn’t occur to you as a priority, you’re going to have a hard time preparing healthy homemade food for yourself.   

I am Type A when it comes to this stuff, so naturally I have a whole system going.  I have a class every Tuesday night near a Whole Foods, so every Tuesday night I do a Whole Foods run.  It’s about 10:05pm when I arrive and it’s heavenly because it’s not crowded at all.  Do you have something in your life that you can conveniently pair with grocery shopping?  Pencil your grocery store trips into your calendar, just like you did for your meal prep.

I also recommend finding a local farmers’ market, and making going a weekly ritual.  Use this site to find one near you.   

If you have would rather have your groceries delivered, check out Farmbox Direct, Thrive Market, and/or Butcher Box.

If you live with a partner, come out of the health closet and communicate.  Try some teamwork strategies out.  Trade off grocery store days, or divide the labor- if one person cooks, the other cleans and takes the trash out.  Make a menu for the week ahead Sunday night, including nights you’ll eat out or order in. 

Another grocery shopping note- frozen food has come a long way.  There are lots of clean, organic options out there that can come in handy when you’re in a pinch and haven’t been to the store, or are getting ready to travel, just coming back from traveling, etc.  Frozen greens are at the top of my list in this category.

If you’re an entrepreneur, you may like to make breakfast, lunch, and dinner for yourself the day before, so you can stay in the zone and experience more work flow. 

Try stuff out.  It will be work at first.  But you’ll find what helps you, and over time it will become an integrated, worthwhile part of your life. 

I’m here for you. 

Email me with your questions, or if you want further personal attention, let’s schedule a consultation: info@summersimonewellness.com

 

Ok.  You’ve got this!  I am cheering for you! 

 

Xo

Sum

 

Homemade for Moderns

The most difficult part of getting an at-home cooking set-up going is deciding that you’re going to get an at-home cooking set up going.  It just seems like so much work!  Who has time to cook every day?  And you need to have food available in the fridge or freezer to prepare, which requires planning ahead and going to the grocery store.  You have to pick out recipes.  And get your partner and family to agree on them.  AHH!

I hear you. 

But I’m telling you- it’s worth it.  For your wallet, your waistline, and your personal sense of satisfaction.  Decide that it’s important, that it matters to you, and get a system going

In this article and the next, I’m going to cover exactly how a modern person with a big, busy life can set this ball in motion.  This month I'll focus on simple recipes and kitchen setup.  Next, I’ll cover meal prep and groceries. 

 

-YOUR KITCHEN-

Keep a clean and orderly kitchen to encourage its use.  You should be calm, grounded and at ease in your kitchen.  You may need to remove work papers and clutter, get a fan if your kitchen is hot, or have that talk with your roommate about dirty dishes.  You will not use your kitchen if you don’t like being in your kitchen.

It’s also worthwhile to organize the sh*t out of your fridge and pantry.  Health coach tip- keep vegetables and other especially nutritious or perishable items on the top shelf where you can see them.  They’ll be fine outside the crisper, and they’ll be the first thing you see when you open the door hungry.  Put “use sparingly” items in the crisper.  Out of sight, out of mind. 

Run a tight ship.  Know what’s in your fridge and pantry.  Don’t let things rot and sit there.  Keep it sexy.

I recommend investing in a basic blender or food processor, a good quality knife and cutting board, and stocking up on various herbs, spices, condiments, sauces, and oils.

 

-YOUR MEALS-

Do not have to look like Instagram food porn.  The food you make at home should taste good, promote health, and turn off your hunger hormones.  That’s it.

In keeping with that spirit, here are 6 simple how-to recipes for the beginner cook:

 

-STEAMED KALE-

-Wash kale.

-Tear into bite size pieces, discarding the stems if they aren’t your jam.

-Fill a pot with 2-3 inches of water and boil.

-Once water is boiling, place a steamer basket or stainless-steel colander with the kale into your pot.  Cover and cook for 3-5 minutes, reducing heat if necessary.

-Season with lemon juice, sea salt and pepper.

*This steam cooking method works for other vegetables like green beans, carrots, or broccoli.  Google “steamed ________” to determine length of steam time.

 

-POACHED SALMON-

 -Preheat skillet with 1.5 inches water on medium high heat.

-Once water begins to bubble, place seasoned salmon into skillet and cover; cook 4 – 6 minutes.

 

-BLOOD SUGAR BALANCING SMOOTHIE-

Here’s the formula:

20 g clean protein powder

1-2 cups unsweetened non-dairy milk

Handful of greens (kale, spinach, cucumber)

1 tbsp healthy fat (avocado, nut butter, coconut or MCT oil, etc.)

½ tbsp chia or flax seeds- optional

¼ cup fruit- optional

Put all ingredients into blender or food processor and blend until desired consistency.

 

-HARD BOILED EGGS-

Use older eggs to make peeling easier.  Highly recommend prepping for grab & go mornings.

-Put eggs into pot and cover with water. 

-Turn heat on high and bring to boil.

-Remove from heat, add a heaping 1/4 teaspoon of baking soda, and cover for 10 minutes. 

-Pour water through strainer and let the eggs cool, or dunk in an ice bath for immediate use.

 

-MAKE-YOUR-OWN NUT BUTTER-

 1 cup raw nuts of choice (walnuts, pecans, cashews, peanuts, almonds, etc.  Fun to experiment with various combos)

2 teaspoons sea salt

-Process nuts and sea salt in a food processor on high for about 10 minutes or until desired consistency is reached, scraping sides of bowl when necessary.

 

-OVEN CHICKEN DRUMSTICKS-

-Preheat oven to 400 degrees F.

-Make marinade in a bowl by mixing together 2 tbsp extra virgin olive oil, 1 tsp paprika, ½ tsp garlic powder, ¼ tsp sea salt and ¼ tsp black pepper.

-Put the raw chicken drumsticks in a big ziplock bag.  Use tongs or wash hands immediately after handling raw meat.  Add your marinade and seal the bag.  Mix and massage the marinade into the chicken until all pieces are well coated.

-Using tongs, place each drumstick on a baking sheet.

-Bake for 35 minutes.

*Experiment with other spices if you like such as curry powder, oregano, or tarragon.

 

 

One final tip- Make extra so that you have leftovers for the following day.  Cook once eat twice! 

 

Now get in there!!!!

 

Love,

Coach Sum

THE HARD WAY

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I am almost through with my grueling cardio workout known as spinning (indoor cycling).  The class is at its peak point- everyone’s sweating, everyone’s hurting, everyone’s ready for the last song.  Our instructor offers perky encouragement over the mic.  I'm half-heartedly listening when she says something that sticks out to me: “If there’s one thing I’ve always been a fan of, it’s doing things the hard way.”

And my Health Coach radar just about explodes.  What terrible advice!

That’s terrible advice! 

I know, I know we're supposed to be urban effin Americans who are "bold" and "unafraid of challenge."  But... no!  I'm just not cool with this rejection of ease and glorification of difficulty.  

The world is inevitably going to bring you challenge.  So when you have the opportunity to grant yourself some ease, to choose simplicity, you should absolutely do so!  Results that are a product of grace and ease are no less valuable than results begotten through grief and tears.  Our bodies, our spirit- they have no problem with simplicity.  I’m afraid it’s our ego that needs to do things the hard way.  We think we need to earn, to prove, to struggle in order to be deserving.  We’re conditioned to believe that hard work will ultimately bring us satisfaction.  But what if hard work just brings… more hard work?  It becomes a habit or even an addiction.  We confuse our inherit value with our productivity.  And Western culture makes it worse by putting a stigma on things that come easy.  If you let it be easy, then you should feel guilty.

Of course, I write about this because I know about this.  Discipline is easy for me, pleasure is complicated.  This is life’s work kind of stuff- I don’t have quick tips to offer for this topic.  I just try to catch myself when I’m in a “hard work” loop, and remind myself that there is no “there” there.  Working with my clients helps too, because it’s easy for me to Coach on tendencies I’m familiar with.  I’ll be reminding someone who skews perfectionistic to keep the energy light and playful around their homework assignments and think note to self… We can do quality work without taking it so damn seriously.

My intention this month is to let things be easy.

 My relationships are easy. 

When I have questions, I ask.   

I can be good, even great, without pulling my hair out. 

It’s ok to choose the familiar. 

I will inevitably be asked to grow and expand, so I don’t need to force that.

It’s easy to be me. 

It’s easy to be a daughter. 

It’s easy to listen.

It’s easy to be a teacher.

It's easy to receive.

It’s easy to show up.

 And it’s so, so easy to love.

 

Thanks for reading.

Until next time,

Summer

 

Summer's Summer Health Tips + Fave Products and Recipes

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The sun is out and it’s HOT!  Here are a couple of the practices I put into place at this time of year to thrive:

1.     Pre-cook your proteins.  My apartment can get pretty warm, so I’m reluctant to turn the oven on at meal time.  Also when it’s hot during the day I typically do not want hot food.  So I make sure I have some proteins ready to go in the fridge- hard-boiled eggs, veggie burgers, tuna salad.  That way I can get some grounding protein in.  Sugar on a hot day is what your body intuitively thinks is a good idea—an apple, a juice.  But if I just have that I feel buzzy and out of it, especially in the heat.  Having proteins that I know I like ready at an agreeable temperature really makes a difference.

2.     Know your demons.  For me it’s ice cream!  I want it every day!  But, I don’t want it every day.  So I have TONS of options around the house that hit the ice cream spot- non-dairy yogurt and some peaches or bananas, ingredients for a coconut smoothie, ingredients for freezer fudge (see recipes at bottom!).   Also I don’t buy ice cream at the grocery store so if I decide I want it, I have to make the commitment to getting in the car, waiting in line, and paying for a scoop.  Having that buffer really helps me take a deep breath and possibly make another choice.  If I decide to go, and this is important-- then I’m totally committed to an indulgent ice cream field trip, which for me looks like 1 scoop in a cup.  After all, if you can’t eat something without shaming yourself for the act, I recommend not eating the thing.

3.     Front load your water consumption during the first two-thirds of your day.  Best to hydrate while the sun is out and you need the extra fluid.  If you wait until the end of the day, you’re catching up to the problem.  Also, if you drink a lot of water before bed, you may have to wake up in the middle of the night to go to the bathroom.  And we don’t need to give ourselves any extra reasons to not sleep through the night!

4.     Put a spray sunscreen by your door and do at least your chest, arms, and back of neck before you leave the house.  These areas get a lot of exposure while we are driving.  If not for the protection, do it to for the aesthetics.  No one likes a farmer’s tan.

5.     Practice a 90/10 or 80/20 diet.  Summer is a season for lightness and celebration, togetherness.  Exploration.  80-90% of the time, I encourage my clients to eat as healthy as possible.  Balanced, whole foods meals containing protein, greens, fat, and fiber.  10-20% of the time, I give my clients permission to throw it out the window.  Just knowing you have that freedom is going to make a difference for your mindset, even if you don’t cash in on the 10 percent everyday.  I do 90/10 at home, I do 90/10 or 80/20 on vacation.  It’s what makes me feel good, it’s what makes me feel both responsible and free.  And because... ice cream! ;)

 

Summer’s Summer Faves

Health Ade Kombucha

Organic Lemons

Coconut Aminos

Organic Rice Vinegar

Foragers Unsweetened Non-Dairy Yogurt

Organic Berries (Trader Joe’s has an organic frozen wild option!)

Unsweetened Coconut Flakes

Coconut Oil

Unsweetened Almond Milk

Hemp Protein Powder

Magic Bullet

 

RECIPES

COCONUT SMOOTHIE

20 g protein powder

Handful of kale

1 tbsp coconut oil

½ banana

8 oz coconut or almond milk

Top with cinnamon and unsweetened coconut flakes!

FREEZER FUDGE

1 cup coconut oil

¼ cup cocoa powder

8-10 drops liquid stevia

1/4 – 1/2 cup almond butter (optional if you desire a thicker consistency)

Pink salt (optional)

-Melt Coconut Oil in glass pyrex bowl.
-Whisk in coco powder and stevia. (and almond butter if you don't love coconut oil consistency)
-Pour into ice cube tray.
-Sprinkle with Salt
-Freeze.  Fudge is ready in 20 minutes!

Staying Healthy While Traveling

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I recently took a trip to Las Vegas to celebrate my Dad’s birthday.  I had an awesome time and overall didn’t have much of an issue staying healthy-- but I was certainly reminded how spoiled I am living in Los Angeles, the world mecca of healthy eating.  Here are my travel tips for staying healthy and balanced while out of town:

1)    Adjust your expectations, my sweet modern neurotics.  Know the pool you’re swimming in.  You will probably not be able to maintain the same standards for clean eating that you do at home.  And that’s OK.  If you have one non-negotiable thing—fine.  Try to keep it at one.

2)    Get a sweat sesh in.  It will feel good to move after driving in a car or sitting on a plane.  You’re also likely to improve your quality of sleep by working out, which can be hard to come by in an unfamiliar environment.

3)    Pack your favorite healthy snacks.  I am always encouraging my clients to eat balanced, healthy meals and ditch the packaged snacks.  However, there can be travel scenarios that are out of your control—you get in late and nowhere is open, or you can’t eat a healthy meal when you get the biological cues to because you have a dinner scheduled later that you’re saving your appetite for.  In these cases, a bridge snack is going to help you lower your cortisol levels and regulate your appetite. 

4)    If you have non-negotiable, complicated food restrictions, get an Airbnb with a kitchen so you can buy groceries, have access to a fridge, and prepare food at home.

5)    When you’re indulging, keep portion size in mind and do your best to pick one indulgence at a time (a cocktail with dinner OR dessert—not both).  Split entrées at restaurants.  It’s likely to be a lot of food and you may not be able to take home leftovers.

It’s possible to have an awesome time without feeling like sh*t.  Come prepared, calibrate your expectations, enjoy in moderation, and don’t sweat the small stuff.

Xo, S

 

Health Coach Approved Travel Snack List

Apples

Bananas

Chopped Celery, Carrots, Red Peppers

Coconut Chips

Kale Chips (easy to make at home)

Pea Crisps

Chips / Crackers / Rice Cakes

Popcorn

Bars- Julian Bakery's Paleo Protein Bars, Primal Kitchen, Bulletproof, or Kalumi

Oatmega cookies

Phat fudge

Dark Chocolate

Individual Protein Powder packets- mix with water, tea, or coffee.

Nuts

Individual Nut Butter packets

Jerky Snacks (EPIC brand is great)

 

 

The 12-Hour Overnight Fast

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In this month’s article, I’d like to introduce the 12-hour overnight fast.  I personally practice this whenever I can, and I recommend it for clients who are interested in weight loss and detoxification.  It’s not as intimidating as it sounds and should be safe for most.  I also propose this as a more balanced and stable way to get the detoxifying benefits of a juice cleanse.

The practice is allowing 12 hours between dinner and the following morning’s breakfast.  So if you finish dinner by 8pm, don’t eat breakfast until 8am the following day. 

It takes your body 6-8 hours to digest your food.  Once that process is complete, the extra time between meals allows for detoxification because your cells are no longer occupied with digestion, and fat burn-- since you’re no longer burning your last meal for energy your body will begin to burn fat.  Keep your sugar (glucose) intake down at your last meal to further encourage overnight fat burn.

This practice comes with a Big Health Coach Caveat!  I need you to be reasonable and do what makes sense for you first, and shoot for the 12-hour overnight fast second.  If you wake up starving and you’re on hour 10, DO NOT WAIT to eat until you hit 12 hours.  You will only aggravate your cortisol (stress hormone) levels if you remain in a starving state!  And then you are likely to overeat, especially carbs and sugar, once you finally allow yourself.  So only do the 12-hour fast if it’s fairly comfortable for you.  Another example- if you workout in the morning and feel faint during workouts unless you have a little something beforehand, please have that little something even if you haven’t hit 12 hours yet.  Make sense?  Respond to your body first—that’s more important than doing a thing you read about online.  Cool??

If you want to talk more about your personal food stuff, send me an email info@summersimonewellness.com

Xo,                                                                                                                                                 Sum

 

Appropriate Exercise

Just like appropriate diet looks different from person to person, so does appropriate exercise. 

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Also like your appropriate diet, your appropriate exercise will change many times throughout your lifetime.

With warm weather coming up and bikini season around the corner, I really want to encourage my readers to tackle their exercise goals from a place of love rather than fear, and to keep the big picture of their life in mind.  Exercise is just part of the health puzzle.  If other areas (diet, sleep, relationships, career) start to suffer because of your commitment to exercise, you may have some reframing to do.  Here are a few pro tips from a person who absolutely loves to sweat and has had to learn boundaries over the years.

1)    Take off days.  Regularly.  Your muscles need time to recover!  That’s an objective fact.  Everyone needs off days.  Athletes don’t count because they have a whole team of salaried professionals whose job is to tend to their bodies.  Schedule your off days like you schedule your workouts to avoid injury, overuse, and to perform better during your workouts. 

2)    COOL DOWN FROM YOUR CARDIO.  Please please please allow proper time to transition your body from the healthy-stress mode of a workout into normal life.  Use breath work.  Take at least 5 minutes.  Those 60 seconds at the end of spin class are not enough!  I’m sure you’ve heard a commonly touted benefit of HIIT and other workouts—that your metabolism will be firing several hours after the workout is done.  That’s cool—but only if you manage it properly!  If you jump from your aggressive cardio workout straight into alpha-mode high-intensity life, your body will stay in hyper-stress fight-flight mode, you will crave sugar, never feel full, and eat your entire kitchen.  I beg you to take the time to transition, especially if you have a weight loss goal. 

3)    Have a jam-packed day?  Have a weight loss goal?  If you have to decide between hours of sleep and hitting the gym, consider choosing the sleep without guilt.  Sleep plays such a vital role in keeping us energized and regulated throughout the day.  And when you’ve had a good night’s sleep, your hunger hormones stabilize and it’s easy to make healthy food decisions, skip snacks and dessert, and eat appropriate portion sizes.  Get your beauty sleep, eat a healthy dinner at least 2 hours before you go to bed, and schedule your exercise for a day that works better without guilt.

4)    Don’t underestimate movement.  Sure, a walk may not get your heart rate up significantly or challenge your muscles, but it is better than nothing.  Use walks outside to break up static energy, clear your mind, and connect to your breath.  You’ve heard it before, but it’s worth repeating—take the stairs, park your car far away when it’s safe, get off the subway a stop or two early.  These little habits add up.

Let’s talk more about what’s going on for you personally with exercise—my first health coaching session is always free.  info@summersimonewellness.com to set it up. 

Xo
S

Eating the Right Amount

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Many of my clients come to me with questions about calories.  Should I be counting them?  How much is too much?  They want to eat the right amount.  This is a reasonable desire.

But here’s the deal—I can’t tell you what is the right amount because I’m not in your body.  I don’t know how long it’s been since you last ate, how much exercise you’ve done in the past 12 hours, and I don’t know what sounds appetizing to you!  Protein, fat, and carbohydrate requirements per meal are highly individual. 

I coach my clients to get out of their heads and into their bodies at meal time.  I encourage them to follow the Okinawan principle hara hachi bu.  This phrase translates roughly to “stop eating when 80% full.”  Said another way, stop eating not when you are full, but when you are no longer hungry.  This is a great way to calibrate your internal satiety monitor.  Practicing hara hachi bu keeps you from overeating and increases your energy and mental alertness between meals. 

I also encourage my clients to chew their food before swallowing.  As many chews as you possibly can!  Put your fork down between bites.  The meditative quality of chewing slows your breath and calms stress hormones.  Also, breaking down food in your mouth and mixing it with saliva makes it much easier to digest— the mushier your food is, the less work your stomach has to do.   

You’re the only one with the answer.  Trust yourself, breathe, chew your food, do the dishes and move on with your life.

Xo, Summer Simone

What is your WHY?

 "Health is not a destination, it's a vehicle." - Joshua Rosenthal

"Health is not a destination, it's a vehicle." - Joshua Rosenthal

When working towards your health goals, or ANY goal for that matter, it’s essential to keep in mind your WHY. 

Why do you want to lose weight/get in shape?  Why do you want body confidence?  Why does it matter what you eat for lunch?

As an Integrative Nutrition Health Coach, I am all about creating a compelling why that instantly connects you to your purpose on the planet. 

So instead of “I’m going to the gym so I can lose weight” we work with “I’m going to the gym so I can have more energy for my family.”  Or “I want to feel confident in my body so I can be fully present for my on-camera job.” Or “I want to change my lunch routine to set an example for my at-risk father.”

Creating a personal, compelling why also keeps you from getting caught up in “health” trends and the neuroses of the moment and encourages you to make choices based on your own instincts and intuition that make sense for you and your life.  Ditch reading up on the latest studies and instead study yourself. 

All of a sudden chopping your greens to pack for lunch takes on a whole new meaning, elevated from another item on the to-do list to an intentional act of devoted self-care.  Deepak Chopra says, “Attention and intention are the mechanics of manifestation.”  Link your behaviors to your why to maximize the results that matter to you the most.

Big love and happy holidays,

Summer

Single Pointed Focus as Superpower

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Multitasking has become such a default for me that when I do stop, drop and fully engage with one thing-- just one thing-- I feel like I have a superpower.  It's the getting there that is the hard part. 

5 tips:
1) Put your phone in a drawer.  If you can't do that, before you lock your phone pull up an image that reminds you what you're up to-- or the Batman "Stop Procrastinating" meme...

2) Open up one tab at a time online. 

3) Set a timer for how long you're going to work on a project.  Focus solely on that-- no exceptions-- for the duration of the timer.  When the timer goes off, take a little break, and then set again.  Experiment to find the increments that work for you. 

4) OR play the beat-the-timer game.  The intention is not to rush, but to eliminate unnecessary dilly-dallying.  Push the edge on how long you think a task will take so you’re forced to commit to the challenge!  I use this for picking out outfits, picking out recipes, preparing acting sides, Internet research—any task that will inevitably drag on if left to my own devices.

5) Maintain a clean and orderly working/living environment to minimize distraction.

Finally, remember: You don't need to be or feel "busy" to be doing it right.  Breathe, ground yourself, and uni-task and I promise you'll be more productive and produce higher quality work.  

xo, Sum