In Focus

I love planning. Systemizing, Strategizing. Goals Setting. It makes my heart sing. It creates order where there is a chaos.

Before looking forward, it’s important to look back. So many of us focus in on goal setting around this time, but it’s equally as important to review the past 12 months – what worked and what didn’t. Because if you don't take stock of the past year, then how you can assess if what you were doing was effective or efficient?

If you're ready to start the New Year off on the right foot, then this episode is for you!

FREE DOWNLOADABLE WORKBOOK 'Celebrate, Reflect & Synthesize Your Year End' https://www.drrupawong.com/review

Ep 6: Creating a Mission Statement

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Instead of planning, scheduling, strategizing, and systemizing - what if we simply paused? And looked up? And incited wonder? Maybe you struggle, like many women do, with being full present in the moment. It's hard relinquishing that control to take this much needed time.

Why is pausing important?

1. It allows us to make the most of the potential for each memoment

2. We cultivate and invite curioristy when we pause to open ourselves up to learning

3. It breaks our routine and daily grind. Yes, I love routines, but sometimes we need to take these breaks to get out of autopilot.

4. When you embrace the moment intentionally, you invite true gratitude.

5. Dreams - we cannot dream if we don't take the time to marvel at our surroundings and ourselves.

So, if you want to learn 4 easy to implement strategies to do this, take a listen to today's episode.

Find me at: www.drrupawong.com

Connect on IG: https://www.instagram.com/drrupawong

Linked In: https://www.linkedin.com/drrupawong

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Do you have trouble managing it all? Kids, school, meals, work. Part of you feels like you *should* be able to somehow have the time and energy to do all the things but you can’t and you’re feeling spread thin and unhappy? Somehow, justifying spending money on help feels elitist and privileged and wasteful, but it’s not.

If you’re a professional, working woman, then there is a simple solution to this.  It’s utilizing paid help at home - whether in the form of domestic help or a personal assistant. A recent article came out that women in the C-suite pay for help at home and many are loathe to admit it - as if somehow it’s possible to be a high ranking leader in your organization, physician, attorney, whatever you do and pick the kids up from school, cook dinner, make cupcakes for the bake sale, organize holiday cards and on and on without help.

I’m here to tell you that there is nothing shameful about paying for help. In fact , in order to likely be at the point you want to in your career and be at home for the moments that are important for your family - you must delegate.

I’m sharing and telling you exactly what I delegate and outsource weekly, monthly and quarterly in this episode. It’s time to normalize having help - whether it’s housekeepers, nannies, house managers or babysitters.

aloha,

Dr. Rupa

Read "Childcare, housekeeper and a personal assistant: Women are paying big bucks for support at home in order to reach the C-Suite" 

Interested in hiring a virtual assistant? Before you do, get this resource bunde: How To Train Your Best VA

Ep 54: Live in your zone of genius why you need a virtual assistant

Get your FREE Fillable Eishenhower Matrix here: www.drrupawong.com/matrix

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Do you struggle to create healthy meals for yourself (and your family) on a consistent basis? Work, activities, extracurriculars all seem to get in the way. And so there are days where you are just scrambling making choices that don’t promote your own health and well being.

In this episode we are talking about all the ways that we can create a foundation for health in our homes - for ourselves and our families. We’re tackling the best way to approach your health and wellness, how it actually doesn’t have to involve preparing elaborate time consuming meals and simple strategies to plan your meals for the day and week.

We discuss:

• 3 habits to start implementing today to create consistent health habits
• Why take a holistic approach to eat better - so that they enjoy getting healthy in a sustainable way
• A 3-Prong approach to wellness on autopilot
• A must know life hack that makes cooking healthy dinners on the fly EASY

Tameeko Clark is a certified Holistic Nutritionist, Health Coach, and Wellness Strategist for busy moms, who may understand “the what” of getting healthy but are overwhelmed and "over" trying to figure out “how to” get there consistently, naturally, and mindfully. Tameeko grew up on junk food so she knows the struggle, firsthand.   She is also a mother of two, who personally understands how strongly our hopes, dreams, and wishes for our children impact the choices we make and the approaches we take in our lives.

Find Tameeko Clark:

Instagram: @basiconpurpose

Tameeko's Free Wellness Roadmap Template: www.basiconpurpose.com/rupa 

Also, check out my new FREE Resources, all located here: www.drrupawong.com/freebies

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Envy is one of those emotions that most of us all experience. Yet none of us wants to admit. Do your friends seem more advanced in their careers? Have better work-life balance? Seem to have built their business faster than you? And the holiday season can most definitely elicit these feelings.

Jealousy and envy can consume your thoughts and create a cycle of negativity, affecting your own perception of yourself and distracting yourself from your goals and journey.

I fell prey to this cycle many times - in school, graduate school and even in private practice. In my personal and professional life. So, if this is something you want to change - if you want better ways of managing and overcoming these emotions, then take a listen to this episode.

In this episode, I discuss:

• Utilizing a win-win mentality (from The 7 Habits of Highly Effective People by Stephen Covey)
• Competing with yourself instead of others
• What you can learn from what others have accomplished (without feeling negatively about yourself in the process)
• And more!

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Holiday time - it’s a whirlwind of family, cooking, parties and it continues for a month. You’re told you’re supposed to be feeling gratitude, happiness and togetherness but sometimes the holiday season can be anything but that. It can be fraught with difficult family dynamics, an attempt to balance work and the season’s activities and perhaps even your own perfectionism in attempting to create a Pinterest worthy Thanksgiving or Christmas dinner.

If any of this sounds familiar to you and you're somewhat dreading the upcoming holiay season, then this episode is for you! I share 4 strategies to help you:

• Prioritize what's important
• Use a cope ahead technique to manage awkward or triggering encounters
• Schedule your non-time

Let's get started!

aloha,

Dr. Rupa

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Wouldn't it be nice to have a relaxed start to your morning? One where you aren't rushing back and forth inside your house to grab keys, your coffee or your water bottle? One which isn't full of chaos and yelling and everyone scrambling around to get ready? I've had some rough mornings - full of all of the above. And one thing I realized that if I set the tone for the morning - calm, relaxed, in control, then that transfers to my kids. If you want to learn how to reduce the morning chaos and create an am routine that works for you and your family, then this episode is for you!

I share how I use the power of habit to build a morning routine that works for our family.

And give you an inside glimpse into the specifics of my morning routine.

Most importantly - I'll answer the question - what the heck is a post-it party and how does it relate to a morning routine?

So if you're ready to create a morning routine that prioritizes yourself and creates a great start to your day - then it's time to get started.

aloha,

Dr. Rupa

The Power of Habit - Charles Duhigg

Free Workbook! Focus On What Makes You Effective - Learn how to prioritize your tasks here: https://courses.drrupawong.com/matrix

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Does the invisible labor of all you do to keep your life, and those around you, running, drain you? Is the that mental load becoming overwhelming. If you're looking for strategies on how to change that, then this episode is for you!

I'm joined by guest, Dr. Ashley Solomon, clinical psychologist and women's leadership consultant and we dive deep into discussing:

• The invisible labor and mental load of being a working woman
• Ways to not let your perfectionism interfere with being present
• How to stop rejecting help
• Listening to your body's cues of what you need

If you want to get out of the trenches, then let's get started with today's episode!

aloha,

Dr. Rupa

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Find Dr. Ashley Solomon on IG: https://instagram.com/galiacollaborative

Website: https://galiacollaborative.com/

Learn How To Start Pioritizing Your Tasks With This FREE Workbook:  https://courses.drrupawong.com/matrix

Get Your FREE Non-Negotiables Guide: https://courses.drrupawong.com/non-negotiable

Start Outsourcing By Hiring And Training Your Virtual Assistant: https://courses.drrupawong.com/train-your-best-va

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You’ve got so many balls in the air - kids, work online courses, your charity work - you must be an expert multi-tasker, how do you do it?

And here’s the thing - I used to pride myself on multi-tasking. I thought it was my super power. It felt good to say oh wow - I can juggle this many balls in the air, it makes you feel empowered, productive and successful.

Until it doesn’t. Until you just start to feel stressed out and overwhelmed by doing so much all at the same time.

So I discovered a better way and I wanted to share that with you - it’s the art of serial tasking instead of multi tasking to increase productivity and decrease stress.

And guess what? Today’s episode is actually an encore episode. Because I recognized in advance that these 2 weeks at the end of October were super busy and I was tempted to resort to my old ways of trying to do all the things all at once. 

So I needed this reminder for myself and I thought it might be helpful for you. And, what better way to introduce an episode on why multi-tasking is not the answer then ensuring that I myself am not multi-tasking currently by trying to record a new episode while simultaneously working on 4 presentations?

aloha,

Dr. Rupa

Time Management Archetype Quiz (who doesn't love a good quiz??)https://www.tryinteract.com/share/quiz/603be9aba64db90017cbcf0f

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Are you often rushing from place to place, task to task, harried, stressed and always under a time crunch?

We're going to pull one of my favorite strategies that once I started implementing - i felt like i could breathe. I wasn't just racing from task to task. My stress dropped so significantly and yet I am still able to accomplish all the things I need to do to make the most of every minute.

That is what I want for you. Because I know you're like me - working, maybe kids, maybe side hustles. Millions of things on your plate and the rushing can feel overwhelming and mentally draining

So if you're ready to learn a different way, then it's time to get started.

-Dr. Rupa

Learn how to prevent your child's nearsightedness from worsening each year. Start Today! JOIN THE PREVENTING NEARSIGHTEDNESS IN KIDS program and save 25% and get 4 hours CME: https://Www.drrupawong.com/preventing-nearsightedness 

**FREE DOWNLOAD** Fillable Kids Screentime Resource Guide. Get it here: https://courses.drrupawong.com/screen-time

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