The BusyB - Week of 4.7.24 🐝

Welcome to your weekly serving of inspiration, focusing on movement, nourishment, and intention. Let's dive in!

Becks’ Brief 💌

It's that time of the week again where we pause, reflect, and prepare for the week ahead. I'm excited to have you here with me in our shared journey of wellness, empowerment, and balance!

Let’s be honest, we often tell ourselves we’re “busy” to avoid the tasks that don't top our daily priority list. Think activities like laundry, cleaning out the fridge, and even movement and proper nourishment. This happens often because we naturally gravitate towards what feels like habits, subconsciously moving away from tasks that feel challenging or requiring additional effort. This avoidance often stems from a sense of dread associated with said tasks.

By telling ourselves we're too busy, we create a convenient excuse to ignore these tasks without feeling the guilt. The truth - whether we're ready to hear it or not - is that “busy” is just a mindset. If we shift our perspective, we can change how we approach all our tasks. This shift can lead to a more efficient completion of daily tasks and activities and may even free up time for tasks we sometimes put towards the bottom of our to-do list (*cough cough movement and nourishment*).

In today’s newsletter, we’ll discuss ways to shift our perspective and dialogue with ourselves to ensure our subconscious (or monkey mind 🙈) is not taking control. Let’s get into it!

The Bulletin 📝

Shifting your perspective from "I'm too busy" to a more positive and productive mindset involves re-evaluating your priorities, time management, and internal dialogue. Here are some strategies to guide this shift:

🙅🏻‍♀️ Recognize the “Busy” Excuse: Acknowledge when you're using "I'm too busy" as an excuse rather than a reality. This is the first step in changing your patterns into something more positive and productive.

🗣️ Adjust Your Self-Talk: Change your internal dialogue from "I’m too busy" to "This is not a priority right now." This shift acknowledges your control over your time and tasks and might encourage you to think or prioritize your tasks differently.

🔄 Shift Your Focus: One of my favorite sayings (and actually my phone wallpaper) is “where focus goes energy flows” by Tony Robbins. In other words, whatever you are focusing on and feeling in the moment is where all your energy will go towards - so choose wisely.

⌛️ Prioritize Tasks: Reassess your to-do list. If you are seriously too “busy” and consistently pushing movement and proper nourishment to the bottom of your to-do list every single day, then it’s time for a time audit.

☑️ Set Realistic Goals: I think I mention this every week, but it is so important to set achievable goals each day. Overestimating what you can do often leads to feeling overwhelmed and perpetuating the “busy” mindset. Instead of dreading the one-hour workout you rarely accomplish, why not change your daily commitment to 30 minutes of movement you actually look forward to?

⏲️ Time Blocking: Allocate specific blocks of time for different tasks and activities. This helps to focus on one task at a time and reduces the feeling of constant busyness. For movement, try to keep your times consistent each day for best adherence.

👩🏼‍💻 Eliminate or Delegate: During your time audit, identify tasks that can be eliminated, automated, or delegated to others. As crazy as it might sound, consider looking into hiring a virtual assistant (as suggested in Tim Ferriss’ The 4-Hour Workweek).

🧘🏻‍♀️ Mindfulness Practices: Also another concept I consistently mention is incorporating mindfulness throughout the day. The goal is to stay present in each moment. This helps in focusing on the current task instead of feeling overwhelmed by the other tasks you have to get done.

🙌🏼 Learn to Say Yes to You: And learn to say no to others (something I am actively working on myself). You don’t have to agree to every request or opportunity, professionally or personally. Saying no is essential to manage your time and reduce the “busy” feeling.

By adopting at least one or several of these strategies, you can move away from the perpetual "I'm too busy" mindset and towards a more positive, productive, and balanced approach to your tasks. And with this shift, you’ll likely discover more time to perform the tasks that you recognized you had been ignoring.

Nourish & Move 🤸🏻‍♀️

🍲 On the topic of delegation, if you often find yourself too busy to manage proper nourishment, consider outsourcing your meal preparation. Many companies specialize in delivering nutritious meals, saving you valuable time otherwise spent cooking. Here's a few suggestions of meal prep services:

• Trifecta Nutrition (the meal prep company I personally use)

• Factor75

• Tempo Meals

• CookUnity

• Thistle

🚶🏻‍♀️You might notice I often revisit certain topics, and that's because some concepts are foundational yet so simple. For those who feel perpetually busy, consider “habit stacking” or merging tasks. Think - reviewing your emails while pedaling on a stationary bike, opting for a walking meeting, or incorporating physical playtime with your kids (or fur-babies 🐱) during that sacred time.

The BusyB Booster ✨

Daily & Weekly Time Audit:

• Conduct a time audit. Use a premade template, like this one.

The Real Deal ✔️

Myth: Being too busy is a valid reason for not being able to fit movement into your daily routine.

Busted: The notion that busyness prevents us from incorporating movement into our lives is a matter of priority, not time. Integrating movement into our daily routines, regardless of how long and intense, is extremely beneficial. By shifting our mindset that movement is an essential part of our day, we will find opportunities for movement, regardless of our busy schedule.

Uplift 💡

Spread the Love 🫶🏻

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_{Disclaimer: The content in this newsletter is provided for educational and informational purposes only and is based on my expertise as a Certified Personal Trainer (CPT) and Certified Nutrition Coach (CNC) with the National Academy of Sports Medicine (NASM). It is not intended as a substitute for professional medical advice. I am not a medical professional. Before making any changes to your diet, exercise routine, or lifestyle, please consult with a qualified healthcare professional to ensure these changes are safe and suitable for your specific health needs and conditions.}