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Most people make new year's resolutions or at least goals for 2022. We start the year motivated and committed, ready to make massive changes in our lives. Then by February it all goes down the drain and we’re back to the status quo. 

Why? 

Because our brains are designed to keep us safe. Safe for your brain means staying in your comfort zone. Change takes energy and our brains are designed to conserve energy where possible. 

Instead of creating massive goals that are vague and without a timeframe, set S.M.A.R.T. goals instead and see how much better you fare with your resolutions. 

Listen in to hear all of my tips and advice for sticking to your resolutions this year!

Show Highlights

[01:29] Whether you love them or hate them, most of us set goals for the year. 

[02:41] Remember, your brain is designed to keep you safe and in your comfort zone.

[04:54] Goals and resolutions are so hard to stick with because of how we write them. 

[06:06] Have you heard of S.M.A.R.T. goals? 

[06:27] The “S” stands for specific. 

[07:04] “M” stands for measurable. 

[07:40] The “A” stands for achievable or attainable. 

[08:44] “R” stands for relevant. 

[09:40] The “T” stands for timely, so set a time limit. 

[10:17] Take the resolution you set and break it down into super small steps. 

[12:10] A quick review of all the information and tips in this episode. 

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Sometimes we would do almost anything else to avoid starting our next project at work! In our distraction-filled world it’s hard to stay motivated, especially if you’re a busy professional or entrepreneur. Find out how to boost your motivation on those days when you didn’t get out of bed ready to go!

When I set my own deadlines it can be easy to procrastinate, and that’s because our brain isn’t set to focus on the long game - it wants rewards, and our brain wants them now! With no stress and pressure, your brain isn’t motivated to work. With too much, it’s overwhelming, and your brain doesn’t want to work. You need the right amount of stress and pressure to keep your motivation and your work going at a steady pace to finish on your deadline.

Listen in to discover how you can break down your big goal into smaller tasks, how to take small steps to boost your motivation over time, and why getting outside for fresh air with physical activity can give your motivation a big boost.

Show Highlights

[02:02] How I created my own deadlines and schedule. 

[04:59] Break down your big task into smaller, easily accomplished goals.

[08:01] Taking the first step towards your goal can boost your motivation.

[10:58] Plan a reward for when you’re done a task.

[14:35] Move to a new location to boost your motivation.

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Listen to Episode 62 How Stress Can Make You More Productive

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Do you feel selfish when you rest or take a break? 

Recently I surprised myself when my first thought upon hearing someone else was taking a break, wasn’t what I expected. It made me take a hard look at my beliefs around what it means to work hard or be successful. 

I’m sharing why you might have a hard time resting and why our current culture reinforces this belief. 

Plus, learn one daily strategy to refresh your mind and body and to get comfortable putting yourself first every once in a while. Because self-care is so much more than bubble baths and pedicures. 

Show Highlights

[01:33] I was recently listening to another podcast and it brought up some interesting emotions. 

[02:57] It’s hard for us to relax because of the societal values we have cultivated.

[04:08] What do you do on those magical days when you get everything done early? 

[05:29] Why you may sometimes feel off when people talk about self-care. 

[07:02] The trouble with believing self-care means being selfish. 

[09:47] Our brains were not designed to work all day. 

[11:18] What I’m doing to prioritize time for recharging my batteries each day. 

[12:52] Your challenge for this week. 

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Episode 15: Want to Feel Less Overwhelmed? Learn to say no!

Episode 62: How Stress Can Make You More Productive

Do you set New Year’s Resolutions?

I don’t.

And in this episode, I’ll explain why. You’ll also learn 3 success strategies for 2023 instead of setting resolutions that will help you be more productive and achieve your goals faster.

Show Highlights

[01:15] - 80% of New Year’s Resolutions fail before February.

[02:01] - Resolutions are vague. They are impossible to stay focused on.

[03:03] - Goals work because they are specific and have a plan.

[03:36] - Strategy #1: Start a “done” list.

[04:53] - Strategy #2: Adopt a project planning system.

[07:02] - Strategy #3: Reward yourself for small victories.

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Download Your Daily Productivity Checklist
The Insider’s Guide to Stop Procrastinating

Join the 5 Secrets to Skyrocket Your Productivity in 2023 Challenge www.drnicolebyers.com/challenge

I am celebrating! I not only reached a personal goal of mine, but I was able to check it off my bucket list. I thought I had to wait till I was retired to accomplish this goal!

But how did I find time for it?

In this episode, I share the time-saving secret I discovered that left me with enough time to achieve this goal and feel less burnt out at the same time.

Show Highlights

[01:49] - I was still feeling burnt out and exhausted. I never had time for myself.

[03:03] - I brought the habits I had at work home with me.

[03:37] - We need to get comfortable with putting ourselves on our priority list.

[05:36] - Remind yourself that you can’t save the world if you’re burnt out.

[06:31] - Our brains need breaks.

[07:01] - Pick one thing you want to do that is just for you and put it on the schedule.

[08:00] - Learn about my free challenge to boost your productivity.

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Join the 5 Secrets to Skyrocket Your Productivity in 2023 Challenge www.drnicolebyers.com/challenge

Especially this time of year, our to-do lists seem never ending! With the holidays, year-end tasks, and planning for next year, there’s no way we can get it all done.

Guess what. That’s okay!

Prioritizing your to-do list is what will keep you from burning out this season and will help you reach your goals faster. In this episode, you’ll learn 3 steps to do this so you know exactly where to focus your time and energy.

Show Highlights

[01:48] - Lists keep my brain organized and keep me on track.

[02:38] - Our brains have limits and we can overload them.

[03:43] - A to-do list will never be fully checked off. That’s okay!

[04:40] - Step 1 in prioritizing your to-do list is: Decide what’s truly urgent.

[06:06] - It all feels urgent, but some tasks are more time sensitive.

[07:08] - Step 2: Eliminate the “shoulds”.

[08:02] - Time Warrior Academy is opening in December. I’ve had to prioritize my to-do list to get this off the ground.

[09:31] - “Shoulds” don’t get us closer to our goals.

[10:03] - Step 3: Identify which tasks move the needle most toward your goals.

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The Insider’s Guide to Stop Procrastinating

Does it sometimes feel like you’re stuck on a hamster wheel? Working all the time but getting nowhere fast. Feeling rushed and like we’re never making enough progress.

Why do we feel this way? 

It’s all about the expectations we put on ourselves when it comes to time and productivity. And our brains have learned these standards that are impossible to meet.

So today, you’ll learn the science behind this pressure and a strategy you can implement right away to stop feeling behind.

Show Highlights

[03:22] - Is 5 too young to worry about being behind?

[04:35] - Think about your typical day. How much time pressure do you feel?

[05:32] - Our brains are constantly learning. We learn the “right way” to be successful.

[06:10] - We have learned these standards through hustle culture.

[06:47] - We focus on the gaps instead of the gain.

[07:49] - If you focus on the gap, your brain will always feel behind.

[08:26] - Write down all the wins of this year to help change your focus.

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The Insider’s Guide to Stop Procrastinating

When I feel overwhelmed and barely handling it, I tend to take on more work. It doesn’t make sense on the surface. I mean, why would I create more work for myself by adding more things to my list?

In the short term, it actually makes sense. And our brains really like to focus on the short-term. But, what about the long-term?

In this episode, you’ll learn why it's common for us to burn ourselves out by trying to control everything. You’ll also hear about my recent experience with taking on too much and when I discovered that I needed to delegate.

Show Highlights

[02:17] - Our brains get stuck in the three enemies of productivity.

[02:36] - A mental habit of mine is to take on too much.

[03:19] - I’ve been overwhelmed lately with so much going on.

[04:49] - When I’m overwhelmed, my brain isn’t good at delegating.

[05:41] - When we do everything ourselves, we risk becoming resentful.

[06:40] - We need to focus on the long-term.

[07:51] - What happened when I delegated a to-list item to someone else?

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The Insider’s Guide to Stop Procrastinating

Constantly focused on what’s next? Have you noticed your brain keeps drifting to the next thing you need to do? It makes you feel like you aren’t present in the moment, right?

You are not alone.

In this episode, you’ll learn why your brain likes to focus on the future and prevents us from enjoying the moment. I’ll also share 2 actionable strategies you can start using today to bring your focus back and be present so you can stop feeling rushed.

Show Highlights

[01:58] - I share the experience of a program member wanting to be more present with her kids.

[02:50] - Our brains are really good at focusing on the future.

[03:36] - The habit of thinking about the future holds us back.

[04:22] - It’s normal, but it makes us feel rushed and always behind.

[05:42] - It’s hard to stay present because your brain is always thinking about the next thing.

[07:10] - I am training my brain to be present in the moment.

[07:49] - Key #1: Notice when you’re distracted and don’t judge yourself.

[10:00] - Key #2: Bring your focus back to your senses.

[11:03] - I give an example of these keys in action.

[12:15] - It’s important to know that this takes practice.

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The Insider’s Guide to Stop Procrastinating

Today we are talking about boundaries! Lately, I’ve seen a lot on social media about the importance of creating boundaries for your own health and wellbeing. But what I also notice is that the recommendations are about setting boundaries with other people.

That’s important, but what about the more difficult boundaries to set? The most difficult boundaries to set and stick to are the ones we set with ourselves.

So listen on to learn my experience struggling to stick to my own time boundaries at work. You’ll also learn the steps to take in setting boundaries and how to stick to them.

Show Highlights

[02:02] - I share an experience that forced me to stick to my boundaries.

[03:48] - The beliefs I have around my expectations for success keep me saying yes.

[06:08] - Most of the time, this feeling comes from the standards we set for ourselves.

[07:10] - Our beliefs are activated when we are put in a decision-making situation.

[07:56] - Step 1: Stop yourself from immediately responding.

[08:51] - Step 2: Think about the long term consequences to saying yes or no.

[10:05] - Saying no to extra work feels uncomfortable sometimes.

[11:19] - Step 3: Write down your thoughts about the benefits and risks.

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Download Your Daily Productivity Checklist
The Insider’s Guide to Stop Procrastinating