Cheri Schultz
Cheri Schultz - Motivational Speaker and Life Coach
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Life Coach•personal development•personal growth•self care

How to Avoid Burnout and Stay Centered in a Demanding Career

How to avoid burnout

Career burnout is a reaction to persistent and chronic job-related stress that can leave busy professionals feeling exhausted, demotivated, and unfulfilled. According to NBC News, the average American devotes 40% of their day to their job, leaving only a few hours for personal care and leisure activities. Add chores, childcare, and other personal obligations, and full-time workers have very little time to practice self-care. But taking steps to care for our bodies and minds is essential for feeling balanced and enjoying fulfillment in your work and personal life. Here are some easy ways to work self-care into your daily routine without uprooting your life.

Make Time for Exercise

Did you know that exercise plays a critical role in our stress levels? Exercise reduces levels of stress hormones like cortisol and adrenaline in the body and causes the release of endorphins in the brain. Endorphins are like natural painkillers that also have mood-enhancing effects. If you’re fighting sleeplessness at night, daily exercise may help you sleep better, too, which in turn will give you more energy and brainpower to get you through those busy days.

Luckily, you don’t have to commit to lengthy workouts to enjoy these benefits. Try to sneak exercise into your day whenever possible, whether this means parking a few blocks away from the office or getting out for a walk during your lunch break. If you could use a bit of a push to get moving more often, consider buying a fitness tracker. For example, the Apple Watch series features workout detection and a built-in ECG so you can keep track of your day-to-day physical fitness and monitor your progress over time. The Fitbit Charge 3 is another great everyday fitness tracker that features sleep tracking and a long battery life, so you’ll only have to take it off once a week for a charge.

Prioritize Sleep

Sleep is vital to our ongoing mental and physical wellbeing. Believe it or not, at least 30% of Americans get less than 6 hours of sleep every night, suffering the effects of sleep deprivation as a result. Getting too little sleep can negatively affect several of your key cognitive processes, including decision-making, judgment, and emotional control. Overall, being sleep deprived will make it much harder for you to cope with stressful situations at work and at home.

Fortunately, there are some simple steps you can take to get more sleep despite your busy schedule. Although you can’t train your body to get by on fewer hours of sleep, optimizing your sleep routine will help you waste less time in bed tossing and turning or waking up in the middle of the night. Try to give yourself at least half an hour before bed to step away from work and life stressors and let your mind wind down. Turn off electronics, steer clear of alcohol and caffeine, and engage in some relaxing activities. Find a few activities that help you de-stress before bed. For example, Bustle recommends practicing guided meditation, writing a to-do list for tomorrow, and taking a bath to wind down before bed.

Find Easy Ways to Eat Healthy

Like sleep and exercise, healthy eating is important for controlling stress and keeping us energized. But the most convenient meals are rarely the healthiest options. When you have very little time to grocery shop or cook, the best way to incorporate healthy options into your diet is by reaching for nutrient-dense snacks throughout your day. Veggie sticks, raw fruits, nuts, and seeds make great energy-boosting midday snacks. If you like to drink soda, consider switching to flavored sparkling water to cut some sugar out of your diet. Sugar is a serious stress-causing ingredient that contributes to inflammation and can even affect your mood.

It can be tough to care for ourselves when we’re juggling a bundle of work responsibilities and life obligations. The irony is that the busier and more stressed out we are, the more important it is to make time for self-care. Don’t sacrifice your health for your career. Find ways to work healthy stress-relieving activities into your daily life so you can feel great and hit the ground running every day.

About the Author:  George Mears is a brain fitness expert, educator, and counselor. He is passionate about sharing his thoughts and research through his articles.

Contact George:  [email protected]


Committment•Confidence•Life Coach•personal development

6 Time Management Habits Of Successful Women

6 Time Management Habits Of Successful Women

Everyone wants to excel and be successful at something.   Some of us want to be effective role models for our children, others want to be leaders at their professions, while others want to perfect their craft or hobby.

Then there’s those individuals who want to be successful at everything they commit to. But in order to be effective leaders, parents or role models, we need to develop the skill sets necessary to achieve our true potential.

Those who have been successful before us can lead us through their trials and tribulations and carve out a path we can emulate.  We can look at the techniques and strategies they used and determine the least path of resistance.

One of the best places to start your journey to success is by learning time management skills.  We get so busy being busy; browsing the internet, taking care of emails, spending time on social media, our time management skills suffer.

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6 habits of successful women

Then at the end of the day we’re frustrated by our attempt to have a productive day but 5 pm rolls around and we contemplate what did we really accomplish?!

Today we are going to look at some of the top time management habits that successful people have used to power their efforts and be leaders in their industry.

Be On Time

Be Early, Not On Time and Not Late

One of the first things people need to understand, in order to become successful, is to be early. Planning to be on time leaves too much room for error. What happens if you get stuck in traffic, forget an item or get delayed in a parking structure? The stress and anxiety will increase and you will appear disheveled and winded when you arrive at your destination.

Remember this famous quote:  “To be early is to be on time, to be on time is to be late, to be late is to be forgotten.”

Related:  5 Easy Steps to Improve Your Life and Stay Motivated

When you plan to be early, you have time to remain calm, take a few deep breaths and prepare yourself . From parties to work events, interviews or meetings this is a great habit to develop.

Some of the most influential people set their watches five minutes early to create a routine of showing up early at any event.

Get Enough Sleep

Does sleeping less allow you to become more successful? No! Plenty of people who are trying to become successful skip sleep in order to be more productive throughout the day. When you sacrifice even an hour or two of your sleep, you are harming your success.

Your sleep allows your body and mind to recharge and rejuvenate itself. Without a recharge, you will not be operating at 100%.

Related:  10 Steps To Relax Your Mind and Body When You Cannot Sleep

Successful people know sleep is essential and are committed to ensure they get enough rest each night. They also make their bedroom a sanctuary where they have a place to escape, relax and rest peacefully.

Exercise Regularly

Exercise Regularly

Successful people know the connection between productivity, happiness, and exercise. They plan an exercise routine each day to fuel their mind and body.  A lot of successful people begin their day with an exercise routine,  this allows them to get their mind going, and their body energized.

Exercise is a loose term. You can do just about anything to release those  endorphins.  It can be power walking, yoga, riding a stationary bike, walking on the treadmill or hitting the weights.

Related:  5 Yoga Poses To Improve Your Health and Flexibility

Some individuals who need to stay committed take morning fitness classes.  Decide what works best for you and stay focused on keeping your mind and body fit.

Electronics

Turn Your Electronics Off

Cell phones, desk phones, and the internet are constantly distracting us and keeping us from performing at an optimal level.  The average office worker spends a large portion of their day reading emails and texting on their cell phone.   All of this time takes away from being productive.

At the start of your day, read through only the most important emails and respond to the most important calls. Then turn your electronics off.

Related:  How To Be Productive and Get More Done Each Day

If you need your computer in order to complete tasks  make it a habit to  keep the internet browser closed. It takes just under 25 minutes to refocus on a task after you have been distracted. On the road to success, you don’t need this distraction.

Get back to your less important digital distractions after you have accomplished the main tasks of the day.

Learn To Plan

Learn To Plan

Planning is important when it comes to success. Planning involves coming up with a one year, three year, five year and ten year plan.  Don’t just plan it out in your head, write those goals down on paper.

Goals take on a whole new meaning when they appear in front of you in black and white.  Then Commit.

Also write down how you plan on getting there.  Without a roadmap, you just may repeat the same cycle over and over again.  Plan Your Work and Work Your Plan.

While planning is important remember to stay flexible. Life is dynamic and to change is to progress.  When we adjust to it, we gain knowledge and wisdom.   Stay open to change and allow it to come through.

Related:  How To Set Goals and Achieve Them

Your priorities may change and you may fall behind but use is as motivation to get back on track and follow this new path to success.

Successful people also plan on the micro level, planning their days out to the hour. Sometimes to the minute. Learning to keep a calendar/scheduler can be a big productivity booster.

Even planning out time, such as when you will work on each task can be a significant benefit.

Read Books to feel inspired

Read Books to Get Inspired

Reading is an essential element for success.  Books contain a wealth of knowledge and wisdom from the individuals who authored them.

It’s about recapturing the fire and rediscovering your “WHY”?  There is always a reason why we started in the first place but sometimes life throws us a curve ball which discourages us and makes us believe we are not capable of achieving our goals.

Related: 15 Life Changing Books You Need To Read

Take a step back and gain inspiration from a famous author.  Anyone who has been successful has had failures, obstacles and roadblocks.  However, the difference between a successful person and unsuccessful person is the person who came through the trenches and never gave up!

If your are feeling a little discouraged today; start an inspiration book and get your mojo back!!  I want you to Stand tall, Stand proud and know you are unique and amazing!!   Show them whose BOSS!

Remember: forming a daily reading habit will expand your knowledge and help you on your journey to success!

Time management is one of the most important skills you will learn. Unfortunately, most schools don’t prepare us to manage our time in the real world. Take these tips to mind and join other successful people by adopting these positive habits.


I am so happy you stopped by to create a Healthier New You!  

Right now I am offering a FREE 30 minute “Skyrocket Your Confidence” coaching session.

Imagine creating a life where you overcome insecurities, build a healthy self-esteem level, restore your confidence and ignite your passion.

It’s absolutely Awesome!

✔️ Worry is replaced by optimism

✔️ You have a renewed sense of energy and enthusiasm for life

✔️ You feel motivated about your future

✔️ We will develop a 3 Stage Action Plan

✔️ Uncover hidden challenges that maybe sabotaging your success

✔️ Leave the session with renewed energy to achieve your goals

✔️ Create a Life You Love!

Just CLICK HERE and let’s get started!

Free Life Coaching Session

Love and Hugs, XO

Life Coach•personal development•personal growth•self care

15 Self Care Ideas For Busy Women

15 self care ideas

How often do you take time out of your busy schedule for personal self-care?  I know you are constantly juggling work, family and friends trying to  be super mom.  But with so much on your plate, how can you provide quality time to everyone else when you gas tank is in the red zone and you are running on fumes.

I know you are feeling exhausted from meeting deadlines at work, your kids are tugging at your purse strings, the laundry is piling up, dinner has to be made and now your close friend just asked if you would like to participate in this great, non-profit organization.  HELP!!

Help Is On It’s Way

Well you’re in luck, because help is on the way!   Let me give 15 great self care ideas you can use immediately to relax and rejuvenate you mind, soul and body!!  You will thank yourself for taking time out of your busy day to pamper yourself.

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15 Self Care Ideas For Busy Women

1. Start Your Day With Meditation.  When you close your eyes and just meditate on the breath, it can be relaxing.  Yes it takes practice but it can reduce your stress and anxiety when practiced on a daily basis.

2. Get the Proper Sleep. Go to bed early. There is nothing wrong with turning in early and getting some much needed rest.  Say no to all those tasks, they will still be there tomorrow.

3. Listen To a Podcast.  There are so many great podcasts for relaxation, motivation and or perhaps you just need a good laugh.  Seek and search and you will find the perfect podcast!  May I suggest my podcast – entitled the “Motivation Zone”

4. Get a Massage or Facial.  Be pampered for a day.  It’s relaxing, refreshing and it always feels great when someone else is pampering YOU.

facial

5. Walking in Nature. Take a walk in the morning and listen to the silence. Absorb the sights, sounds and scents all around you.  It’s soothing to the soul. (My favorite self care therapy)

6. Find a New Hobby or Revisit An Existing One.  Try painting, photography, knitting or why not step out of your comfort zone and take some lessons and learn to play an instrument.

7. Dance.  Dance like no one is watching.  It will put a smile on YOUR face and release those happy hormones.  Give it a try.

dance like no one is watching

8. Help Others.  Carry a grocery bag for an older person, pay for someone’s coffee, open a door, show those pearly whites and smile, I guarantee they will smile back.

9. Work On a Jigsaw Puzzle.  This is not only relaxing but it allows you to focus on something else outside of ourselves.

10. Unplug From Electronics. Switch everything to airplane mode and free yourself from the constant bings of social media and email.

11. Go Cloud-Watching. Lie on your back, relax, and watch the sky.  Remember when you used to do this as a kid? Why not bring out that child inside.

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cloud watching

12. Remove Toxic People From Your Life.  Toxic people invade our minds, convince us were not good enough and cause us to second guess ourselves.

13. Take a Nap.  Oh the benefits of a 20 minute power nap.  It can do wonders by boosting your memory, creativity, and energy level.

14. Do Something Spontaneous. Go on a hot air balloon ride, rock a new look and get a daring haircut, rent a kayak or why not build a sand castle.

15. Declutter a Small Space or Room. When your space is organized and tidy you stay focused, you are more efficient which lends itself to greater productivity.

15 self care ideas

I hope some of these self care ideas have resonated with you on a personal level.  I want to encourage and inspire you to devote some part of your day, week or month towards self care activities.

We all need to time to refuel our tank so we can give freely and unconditionally without feeling the strain of stress or anxiety.

I want to encourage you to practice self care activities so you can live a peaceful, productive, and enjoyable life!

Finish this sentence every day after you wake up: “I love myself because I ___________.”


I am so happy you stopped by to create a Healthier New You!  

Right now I am offering a FREE 30 minute “Skyrocket Your Confidence” coaching session.

Imagine creating a life where you overcome insecurities, build a healthy self-esteem level, restore your confidence and ignite your passion.

It’s absolutely Awesome!

✔️ Worry is replaced by optimism

✔️ You have a renewed sense of energy and enthusiasm for life

✔️ You feel motivated about your future

✔️ We will develop a 3 Stage Action Plan

✔️ Uncover hidden challenges that maybe sabotaging your success

✔️ Leave the session with renewed energy to achieve your goals

✔️ Create a Life You Love!

Just click HERE and schedule your appointment today!

Free Life Coaching Session


Love and Hugs, XO

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About Me

Hi, I am Cheri Schultz, I am a yoga instructor, an entrepreneur, life coach and motivational speaker. My goal is to inspire, encourage and empower individuals to believe anything is possible. I want to make a difference in people’s lives by sharing my story and providing individuals with inspiration, enabling them to increase their confidence and boost their self-esteem.

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