Plan Simple with Mia Moran

It is officially week 3 of the 30 weeks and 30 doable changes challenge. Download planning packet at plansimple.com/simplify2020

Each week I am suggesting a doable change that relates to planning your best, most well life. Each week, I am doing the change alongside you. Each week, I will have a short episode that goes along with the change.

Week 3. Get everything out of your head and onto paper. We talk about cleansing our bodies through diet and clearing clutter from our homes. This strategy is about clearing your head of clutter. We hold a lot in our heads. Getting everything out of our heads and onto paper frees up a lot of mental space for being present—and taking action on things that matter.

Refer to the Brain Dump Worksheet in the planning packet that you can download at plansimple.com/simplify2020

Remember, set a timer, and let it all out. Then set a timer again the next day and do the same. Do it for a few days until your mind feels clear. Put the paper away before your mind leads you back to overwhelm — really feel the emptiness.

Food is the F in FLOW, and it’s where my story starts, but lately, I feel like I’ve been talking less about food. So I’m really excited to talk with Allison Schaaf on this episode of the Plan Simple Meals Podcast. Alison is a chef, nutritionist, registered dietician, and founder and CEO of Prep Dish, a meal planning company featuring gluten-free, paleo, and local foods. 

Having a plan reduces stress and helps you eat better. I’ve shared the tool of writing what’s for dinner on a Post-it in the morning. Allison agrees that the key to healthy eating is to not wait until dinner time to decide what is for dinner. Having a plan also cuts down on picky eating and struggling with kids at dinner time. Kids don’t have the capacity to answer the question of what’s for dinner. 

By taking a week's view, you can build in efficiency—having the same soup on Monday and Thursday so it doesn't feel like leftovers or making pesto to have on salmon on one day and on chicken later in the week, so it feels like a whole different meal. You have fewer things to prep, but also feel like you have variety. 

We talk about: 

• Batching and prepping ahead, plus ideas on when to do it
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• Time upfront saving you time for the rest of the week
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• The importance of family meals and how planning and prepping ahead can change the whole feel of your evenings and give you more quality time 
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• Gluten-free, paleo, and keto options that allow people to try eating different ways to see what feels good for them (all real food, all with a focus on delicious)
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• The headspace planning opens up, plus getting past the mindset that food is a chore
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• Tips for the overwhelm of grocery shopping including online resources, curbside pick up organizing your list like your grocery store, and going alone
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BIO

Allison Schaaf is a chef, nutritionist, registered dietician, and founder and CEO of Prep Dish. For six years and counting, Allison has made her way into the hearts and kitchens of home cooks all over the globe. Allison created Prep Dish after a decade as a personal chef and gourmet chef at high-end spas because she knew there was a more efficient, cost-effective, and sanity-saving way to put healthy, crowd-pleasing meals on the table. Her personal cooking style shifted after she experienced major changes in her health and appearance after adopting a gluten-free and Paleo-ish way of life. 

LINKS

• prepdish.com/plansimple
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• https://www.facebook.com/PrepDish/
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• https://www.instagram.com/prepdish/
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• https://twitter.com/prepdish
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• https://www.pinterest.com/prepdish/
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Doable Changes from this episode:

• KNOW WHAT’S FOR DINNER AHEAD OF TIME. Plan your week of meals every Friday. An even smaller Doable Change, write what’s for dinner on a Post-in in the morning, so you know. You can pick up anything you need while you are out for the day. You could even do a little prep while you make breakfast or lunches. But just knowing ahead can lessen the stress of dinner time. You can get a free two-week trial from PrepDish that tells you what to buy, what to prep ahead, and what do to each day.
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• CHECK YOUR MINDSET. Does dinner feel like a chore you have to do? Are you reluctant to commit to prep time because it seems like a lot of your Sunday? Notice how you feel about planning, prepping, and making dinner. What happens if you switch those thoughts around. I’m making food that gives me more energy and makes me feel great. I’m teaching my kids about being together as a family and eating healthy. I’m going to be so excited on Wednesday when dinner comes together so easily. What new story can you tell yourself to support healthy eating?
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• UPGRADE YOUR GROCERY SHOPPING. Choose one way to reduce grocery shopping stress. That might look like going alone (no meltdowns, no begging for foods you don’t want to buy). It might look like organizing your shopping list so that you flow effortlessly through the store. It might mean ordering staples online (or even putting them on repeat so you don’t even have to think about reordering). It might mean a delivery or curbside pick up option. Pick one thing to try. Experiment with building ease into grocery shopping. 
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Week 2. What is one small hack that would support your vision?

This is a small action — a little thing that will help you move towards the vision you created last week — something you can start today! 

For example, Last year what stuck out to me was that I have a few big goals that I will need money to make happen. If I think too much about those goals, they feel impossible and overwhelming, but if I do something to move towards the money part, I feel better. So, my hack was to put money in my calendar — I scheduled bill due dates, weekly money meetings with myself every Wednesday, accountability calls with a friend, a money date with my husband (like mentioned in the episode with Bari Tessler.) These are all small tweaks that move me in the direction of being the person that I need to be to make my ideal scenario happen.

This year what stuck out how healthy I am in my 5-year vision. My hack, read The Hormone Cure.

What is your hack? How can you move forward today?

Download planning packet at plansimple.com/simplify2020

When we come in tune with the moon cycle, it's a way to come in tune with ourselves, and then when we come in tune with ourselves and our environment, there's an invitation to become more present.  – Ezzie Spencer

On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Ezzie Spencer, author of the Lunar Abundance book and journal, and creator of Re. Love, about moon phases and how tuning into the moon affects us.  

Ezzie started her career in law focusing on domestic violence and women’s safety. When she realized something elemental was missing from her own life, she started to tune into her body's rhythms and cycles, and reconnected with the moon cycle. She began to notice patterns in her energy and her desires correlated to the cycle of the moon. 

She found that the moon cycles are not only a way to feel better and more energized, but also a way to be a lot more productive as a result. The moon cycle and our own corresponding cycles marry predictability and change. 

We talk about: 

Tracking the moon and letting it be a mirror to yourself

Slowing down to notice what we are feeling in the moment and connecting it to the moon cycle

Setting intentions at the new moon

Becoming more in tune to your intuition and able to separate from external voices

Showing up daily for our intentions as we move through other cycles of the moon

Moving into a more sustainable pattern of being and doing phases and learning to embrace the pause

Celebrating what we have achieved and received

BIO

Dr. Ezzie Spencer is a best-selling author and coach living in New York City. Starting out as a lawyer in Australia, Dr. Ezzie worked in the area of women’s safety, which led her to complete a Ph.D in emotional well-being after domestic abuse. During her doctorate, she started personally coaching women on well-being. First through her coaching, and then also her books, talks, retreats, and online platforms, Dr. Ezzie has supported tens of thousands around the world to heal and harness their personal power. Dr. Ezzie specializes in helping women recover from toxic relationships so they can rebuild epic self-confidence, rekindle their optimism about the future, and finally find the courage to put themselves back out there to attract real love.

LINKS

https://www.ezziespencer.com/

Lunar Abundance

Free lunar planner: http://www.lunarabundance.com/free-lunar-planner/

To book a call about recovering from toxic relationships: https://www.ezziespencer.com/apply

Instagram https://www.instagram.com/ezziespencer/

Doable Changes from this episode:

TUNE IN TO THE MOON. Start by simply tracking the moon and noticing what’s happening. You can watch the moon or use a moon cycle planner. Then journal about how you are feeling, your energy, what you want, how your own cycle compares.

SET NEW MOON INTENTIONS. Use a lunar planner to find the next moon. Then use that time to set an intention. There is always another new moon, so there’s always an opportunity to start. Really ask yourself, what is it that I want to welcome into my life? Allow yourself to really listen to the answer from your heart and body wisdom. Think of it more about feeling than about a goal.

CELEBRATE. Take time to celebrate what you have achieved and what you have received. This practice can help you continue to trust and live with more ease and flow.

I am officially landing in 2020, so it is officially week 1 of the 30 weeks and 30 doable changes challenge.

Each week I am suggesting a doable change that relates to planning your best, most well life. Each week, I am doing the change alongside you. Each week, I will have a short episode that goes along with the change.

Start with a vision. I love this strategy by Marc Allen. On a single piece of paper write out your ideal scene five years from now. Five years is a period of time that’s long enough to be able to imagine a great change in yourself. At the same time, it’s close enough that you can imagine yourself looking similar and having the same personality, and while technology changes fast, you aren’t waiting for time travel in order to achieve your goal. Be as creative as you can be. The biggest limit to our own lives is our imagination. Refer to the Ideal Scene worksheet in the planning packet.

Download planning packet at plansimple.com/simplify2020

“A goal that is worthy of you is one that stretches you. It stretches your way of thinking, it stretches your way of believing. It stretches your way of being.” – Shalena Broaster

Shalena DIVA Broaster is a global business coach who helps new online coaches start their online coaching businesses. DIVA stands for discover, invest, value, and appreciate.

As we are entering a new year filled with dreams and aspirations, Shalena gives us some tools to help us realize our wildest dreams. She shares the obstacles she faced as she walked towards her dreams, which included being homeless and losing custody of her son.

Shalena literally is light and shares some amazing ideas about creating the life we want. 

Here is the CliffsNotes version...

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• Start by asking for what you want. You can’t manifest what you want without knowing and saying what it is. 
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• Sometimes you have to make a decision, and once you make a change, things start to happen. But you have to go with the information, the tools, and the information that you have at the time. 
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• Everyone wants to talk about those, those mountaintop moments. But Shalena tells people about what they're going to experience in the valley, because we're made in the valley. 
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• Choose a goal that is worthy of you. A goal that is worthy of you is one that stretches you. It stretches your way of thinking, it stretches your way of believing. It stretches your way of being.
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• Know that you will have setbacks, but don’t let setbacks become a red light that stops you. Know that it just comes with the territory of goals that are worthy of you. 
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• There is no right way to do things … and no wrong way. You have to go back to trusting and listening to your inner self. There is no right way. There is your way.
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• Remember that when you plant a seed, it takes time for it to grow before you can harvest it. Don’t get discouraged or try to reap right away.
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Listen in above to hear the whole story and all the nuggets of wisdom that Shalena gives us in the episode.

BIO

Shalena “D.I.V.A.” Broaster is the best-selling author of “Fire Your Friends: A Woman’s Guide to Becoming Her Own Best Friend” and an award-winning speaker. Her clients call her “The D.I.V.A.” because she loves to show women how to discover, invest, value and appreciate their lives and business.

LINKS

Learn 4 easy ways to start a profitable online coaching program. Learn how to find your niche, identify your ideal client, create digital products that sell and more.

Doable Changes from this episode:

• PRACTICE GETTING QUIET IN THE MORNING. Take even 10 minutes in the morning to get quiet and hear yourself. Add some movement and sunshine, even better. Jumpstart your creativity for the day with this practice. 
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• TEST THINGS OUT. Have you heard something that sounds like it might help you? Test it out. Not everything will work the same for everyone, so try things that intrigue you or sound like they might serve you. Test and notice what happens. 
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• CELEBRATE YOURSELF. It can take time to get to the big goals or big wins we want. Celebrate the little wins along the way. Notice the changes that are happening even if you aren’t ready to reap the full rewards yet.
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“Simple can be harder than complex: You have to work hard to get your thinking clean to make it simple. But it’s worth it in the end because once you get there, you can move mountains.” — Steve Jobs

I often serve up a platter of doable changes and let you choose — in fact I give you three at the end of every podcast interview…

I never want you to focus on more than one-a-week, but I know that we are all at different stages in our journeys.

For the past 2 years, I have taken myself through a series of 30 doable changes that always yield big returns when I focus on them.

The first year I did it alone. 

Last year I invited you to the PlanSimple community.

Each time I do it, I learn new things and create better habits.

So I made a few changes, and would love you to join me for the next 30 week journey!

Maybe you’ve tried some of these ideas before, but they are practices that bear repeating.

It takes creativity, focus, and consistency to reach our dreams.

If you spend the next 210 days doing one thing a week to move you towards your ideal life, imagine how you will feel 1 year from now. If you cannot imagine... let me suggest that you might feel healthy, happy, organized, accomplished, productive, grateful — to name a few!

Whether you are trying to get healthy, parent better, improve your relationship, meditate, or make more money, you need to master your time. 

We have created prompts for a change a week that will help you rock 2020.

If you integrate these doable changes each week, you will undoubtedly see change. But remember, this works when you focus on one doable change at a time. If you are feeling super motivated and decide to jump in on all 30 changes at once, you are likely to get overwhelmed and burn out without making change. 

Focus on one change each week.

I’ve laid out these specific changes for a reason. As I mentioned, I’ve seen these work again and again for myself and for clients.  AND if a particular change doesn’t resonate with you, skip it. Remember, consistency counts. But if you miss a day or a week or get off track, just start again. Keep making doable changes that move you toward the big changes and the life you want.

Here are the first 5 weeks...

Week 1. Start with a vision. I love this strategy by Marc Allen. On a single piece of paper write out your Ideal Scene five years from now. Five years is a period of time that’s long enough to be able to imagine the great change in yourself. At the same time, it’s close enough that you can imagine yourself looking similar and having the same personality, and while technology changes fast, you aren’t waiting for time travel in order to achieve your goal. Be as creative as you can be. The biggest limit to our own lives is our imagination. Refer to the Ideal Scene worksheet in the eBook.

Week 2. What is one small hack that would support your vision? This is a small action — a little thing that will help you move towards the vision you created last week — something you can start today! For example, I have a few big goals that I will need money to make happen. If I think too much about those goals, they feel impossible and overwhelming, but if I do something to move towards the money part, I feel better. So, my hack is to put money in my calendar — I am scheduling bill due dates, weekly money meetings with myself every Wednesday,  accountability calls with a friend, a money date with my husband. These are all small tweaks that move me in the direction of being the person that I need to be to make my ideal scenario happen.

My hack is:

I will start today by:

Week 3. Get everything out of your head and onto paper. We talk about cleansing our bodies through diet and clearing clutter from our homes. This strategy is about clearing your head of

clutter. We hold a lot in our heads. Getting everything out of our heads and onto paper frees up a lot of mental space for being present—and taking action on things that matter. Refer to the Brain Dump Worksheet in the eBook.

Week 4. Write it down. In week three, we focused on a big brain dump to get the clutter out of our heads and onto paper. This week, focus on writing down the things that really matter. Having a

paper planner may seem redundant, but there is magic in writing down your goals. So schedule it all: your food, lifestyle, and work in one place. So often we schedule work, doctor’s appointments, and kids activities, but we leave out the fun date nights, one-on-one time with our kids, and self-care time. Include the doable change you are focusing on. Plan for all of it on the same calendar! Refer to the Week-at-a-Glance Sheet in the eBook.

Week 5. What part of your vision can you tackle in the next 90 days? As moms, the rug is always being pulled from under us when we plan for a year. We are more likely to get into perfection paralysis and stay out of action with the concept of a resolution. Very often I hear stories of people getting done in 3 months what they thought they would get done in a year when they focus on 90 days. One goal in my 5-year plan is to start a school for moms that educate on food, lifestyle, spirituality, work, and productivity. My vision is grand with live meet-ups, lots of teachers and a strong community. At the moment the thing that moves me closest to that is FLOW365, so my 90-day goal is about FLOW365 growth and enrollment. Refer to the 90-Day Goal Planning Sheet in the eBook to make your plan.

“Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow." - Melody Beattie

For many years I dreaded the question, “what did you do today?”

Most of those days I did more than my 20-year old self thought possible.

I spent a big chunk of each day designing websites for clients.

I figured out what a family of 5 would eat for three meals a day, and then played airplane with spoons to get more in their mouths than on the floor.

I drove more than was environmentally responsible to get everyone where they were going.

I played doll, figured out lego sets, and pretended to make ice cream.

I wiped bums.

I ensured that clothes were clean and cute. 

There was often a trip to target.

I took the trash out.

I bathed the kids.

Sometimes I took a shower, but not as often as I wanted.

I hoped that carrying a car seat counted as weight training and running up our apartment stairs counted as exercise.

By 6, I was done, and there were usually a few more hours until bedtime.

If you asked me what I did that day, you might have gotten an empty stare or the “busy” word.

Does any of this sound familiar?

The truth was...

Inside it felt like I did nothing.

Then about 10 years ago when I decided it was time to take care of my body, I also started the practice of planning one day at a time.

This practice changed my life.

It helped me lose 65 pounds.

It helped me focus in on what mattered most each day.

I still did all the things, but I also hugged more lovingly, took more showers, went to yoga, and started to feel really proud of what a day can hold.

Today, if you ask me how my day was, I usually have a big smile.

This does not mean I don’t have long lists.

This does not mean that sad things don’t happen.

It does mean that each day I go through a process and know that what matters most has a place in my day and that always feels good.

This practice became the foundation for the FLOW planning process.

It is super simple, and today I break it down on the podcast.

At a high level, it looks something like this:

• Start with gratitude. Before tending to my kids or grabbing my phone in the morning, I recall 3 things I am grateful for. They can be small, but I have to feel that gratitude in my gut and write it down on paper.
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• Choose 3 things. From that space of gratitude, I choose the three things that I am committing to doing that day. I usually have a list of hundreds of things that I think I want to do, but I choose 3.
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• Decide the food. After the three things, I choose what we will eat for the day. I write down all the things on a piece of paper. If I have made a meal plan for the week or subscribed to one, I still do this.
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• Time block. I put my morning ritual, which includes this planning, my three things, and my food time into my calendar that has the hours. This makes a list fit into the actual day. 
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• Reflect and learn. At the end of the day, I see how it went. I learn from what went well and what got derailed. I do this in writing, without judgment, and with a lot of curiosity.
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It is a simple practice.

It is five steps.

Listen to the details in the podcast above.

Get the five-part video series and Today Planning Sheet.

I need to be comfortable but I need to also look pulled together, professional, neat.  

– Trish Carey

In this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Trish Carey about "wardrobe" as part of a simplified life. We talk about being on-trend without being trendy or throw away and how to elevate your everyday look. 

One key thought: women don’t need six different wardrobes. You need essentials, pieces you can wear year-round, things that you can mix and match, and they should be great quality. And when you mix in things that are largely lifestyle and part performance—you can go to yoga and then move seamlessly into the rest of your life without a complete wardrobe overhaul. It’s possible to be comfortable and look pulled together, professional, and neat. 

We talked about the thought that goes into your wardrobe beyond what you are wearing. Where we shop and what we buy matters too. Are you buying throwaway clothes? Are you buying something from a company that supports other entrepreneurs, other women? 

We talk about: 

• Having too many clothes and how a smaller, but better-selected wardrobe serves us better
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• The benefits of a capsule wardrobe with pieces that work year-round
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• How upgrading your basics can make all the difference
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• Conscious spending
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• Finding out about a trend before it happens
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• Making connections and live experiences even when working in an online space
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BIO

Trish Carey is a stylist with Peach. She left the corporate world to stay home with her two daughters. After 10 years as a stay-at-home mom, she decided she was ready for something new and discovered Peach in its early days. She loves what she does as she’s grown as an entrepreneur, fulfilled her love of fashion, and even more fulfilled her love of relationships with other women, all while fitting into the nooks and crannies of her life. 

LINKS

• www.discoverpeach.com/s/trishc
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• Trish on Instagram trish.leadpeachpartner
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• Uncommon Threads
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Doable Changes from this episode:

• CLEAR YOUR CLOSET. We talk about upgrading your wardrobe, but before you buy anything, start by knowing what you have and clearing out what you don’t need. I did the Mari Kondo method, but do what works for you. Pull out anything that no longer fits; is stained, torn, or otherwise in bad shape. Let go of anything you never wear or put on and take off. Look at what you have. Look at what you wear every day.
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• UPGRADE ONE BASIC. Choose one basic of your wardrobe. A white t-shirt. Black leggings. Whatever it is you wear regularly. Shop consciously to buy a new one. Think about something that fits well and makes you feel amazing. Think about fabric and fit. Think about where you are buying it and from whom.
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• SHARE A COMPANY YOU LOVE. Helping other women entrepreneurs can be a big feel-good thing—and you can find some amazing products too. If you have a product you love from a woman-owned business, give it as a gift, recommend it to a friend.
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“Every time I bring something, I try and bring something that is a version of what we all love to eat during the holidays, but it's a healthier version.”

Do you ever get into overwhelm and despair and feel like you spend the end of November and the whole month of December in the kitchen? A few December food planning strategies can really help. 

Being in charge of holiday meals, especially when that means living up to memories and magical expectations can be really heavy. So how do you find joy in that? 

Remember that the holidays are about community and lean into that. Start with joy — and keep coming back to that. 

Divvy up the cooking. Melissa talks about having lasagna for Christmas eve dinner, and instead of making them all herself, they have a family cookoff and everyone brings a pan of lasagna. Somebody brings a salad. Divide things up to take the burden off one person. 

Plan a potluck. You don’t have to provide a meal. Have people stop by whenever they want. Bring something if they want. It takes a lot of pressure off of people to be there at a specific time, and it takes the pressure off one person to cook. 

Choose food you can prep ahead. Lasagna, enchiladas, a big pot of chili … having foods you can prep ahead, heat, and let be make things a lot easier. Try crockpot cooking. 

Batch cook for December. Melissa says, “There are so many other things I want to do, right? I want to, I want to get crafty and like hand-write notes for holiday cards and I want to make, you know, neat things,” and those things take time. When you batch cook, you free up some time from making dinner every night. 

So there’s the time factor, but there’s also what we’re eating and how much. Here are a few tips to not get so off track with eating during the holidays:

• Measure out portions and store them in individual containers, ready to grab. 
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• Set boundaries (no eating candy from the bowl on everyone’s desk, limit your beverages, etc.) 
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• Start with water. 
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• Create an indulgence calendar. Choose when you will indulge, instead of just mindlessly doing it all the time. 
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• Choose a healthier version of your favorite holiday food.
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Every time I bring something, I try and bring something that is a version of what we all love to eat during the holidays, but it's a healthier version.

Whether it’s holiday food or day to day eating in December, prep ahead. Cook some rice. Get your herbs ready. Chop some veggies. It’s so much more efficient to do it all at once. “That prep ahead ... makes the week so much more joyful, because when you start to get busy and you have those things, and there's a sense of pride about it… doing the work so that you can have more joy with your family.”

BIO

Melissa Lanz is a former internet marketing executive who quit her day job to promote good eating habits in the midst of a national health crisis. As founder of The Fresh 20, Melissa strives to bring fresh food back to the household table and reduce the amount of processed ingredients being used. During the fall of 2009, Melissa dedicated her efforts to creating this tool for busy families and singles stuck in a takeout rut. To further her goal to be a part of The Food Revolution, she wrote The Fresh 20 Cookbook (Harper Collins 2013) and also promotes education in nutrition and healthy cooking through speaking, locally in Southern California and throughout the country.

LINKS

• The Fresh 20
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• Make December Matter
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• FLOW365
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Doable Changes from this episode:

• Batch Prep. Take some time on Sunday (or whatever day works best for you) to prep ahead for the week. Make a batch of rice (or other grain). Chop and roast some veggies. Make a batch of soup that you can reheat through the week. 
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• Set Your Indulgence Calendar. Depriving ourselves of all the things we are used to having or really want to have can set us up for failure. Choose the food you want to indulge in or a particular event where you will be more indulgent.
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• Upgrade a Food. Find one healthier version of a food you love. Maybe it’s a lighter dip or a healthier cookie. Choose to serve this at a party at home or bring it to an event.
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