From Chaos to Calm: Why I Started Spending More Time Outside

Discover how spending time in nature reduces stress, calms your mind, and restores balance; backed by science and one woman’s healing journey.

The following is a guest post from my bloggy friend Harley Grandone. Interested in having a guest post on my website? Click here for my guest post submission form.

As a child, I spent nearly every moment outdoors—barefoot in the grass, hands in the dirt, soaking in the quiet energy of the trees, wind, and earth. Nature wasn’t just where I played; it was where I felt most alive.

But life has a way of pulling us away from what grounds us. Between raising my daughter, working long hours as a landscape designer, and carrying the weight of daily responsibilities, I slowly lost that connection. 

After my husband passed, the days blurred into a cycle of obligation and exhaustion. Even though I was outside, designing outdoor spaces for others, I had stopped showing up for myself. I realized what I was missing—the grounding calm that only nature provides. 

So I started meeting up with nature again. At night, when the world is quiet, I step outside, walk on the grass barefoot, hug my old sycamore tree, sit on the porch, and listen to the cicadas. My body softens, my thoughts slow, and I feel like myself again.

How Nature Gently Heals Us 

Ask yourself this: How often do I truly stop to breathe and just be? Probably not often, and probably not enough. 

Being outside has a way of pulling us into the present moment, freeing us from yesterday’s worries and future anxieties. The peace we feel outdoors isn’t just poetic – it’s backed by science.

What Happens to Your Body When We Spend Time Outside 

Our outdoor environment affects our well-being. When we spend time in nature, our bodies respond immediately. Just 20 minutes outdoors can significantly lower levels of cortisol – the hormone linked to stress and anxiety. 

Research also shows that time outside can lower blood pressure, reduce heart rate, and even strengthen the immune system. Exposure to natural light helps regulate the body’s internal clock, leading to better sleep and improved mood.

These simple biological shifts explain why a short walk through a park or a few minutes standing in the grass can reset your whole system, grounding you in calm and quiet strength.

How Nature Restores a Tired Mind

Mentally, nature gives our overworked minds (mental fatigue) the break they crave. It’s a safe space to let our guard down in a world that constantly demands our attention — from screens, notifications, and endless to-do lists. 

Additionally, nature provides a soft fascination, characterized by an effortless focus on soothing sights and sounds, such as the rhythm of the ocean’s waves or the rustling of leaves. This idea, known as Attention Restoration Theory (ART), explains why being in nature can help us think more clearly, improve memory, and enhance creativity. It’s the brain’s version of deep rest, without ever closing your eyes. 

According to environmental psychologists Rachel and Stephen Kaplan, the most restorative settings share four key qualities: 

  • Being Away: They offer a mental and physical escape from daily routines and responsibilities.
  • Extent: They have a sense of space and coherence that allows their mind to wander freely.
  • Soft Fascination: Their beauty holds your attention effortlessly, without mental strain.
  • Compatibility: They feel right to you, and you want to be there.

Even something as simple as listening to the birds, feeling the breeze on your face, and watching the stars can help quiet the mind.

Finding Calm in a Chaotic World 

In nature, chaos gives way to simplicity. The endless mental chatter, those looping thoughts that steal our calm, called rumination, begins to fade. As the mind softens, your awareness returns to the rhythm of your breath, and with each exhale, peace gently settles in.

This combination of physiological calm and mental restoration boosts the feel-good chemicals called serotonin and dopamine, bringing us back in balance with both our body and mind. 

Where Stillness Lives

It’s no wonder that spending more time outdoors leaves us feeling more centered, more peaceful, and more ourselves, as we’re able to hear our inner voice. So when life feels chaotic again, I know exactly where I’ll be. Outside. Barefoot. Beneath the stars and back to calm.

About the Author Harley Grandone

Harley Grandone is a writer and landscape designer with 20+ years of experience. In her free time, she enjoys completing DIY home projects and having fun with her family in the Philadelphia suburbs.

Why I Don’t Believe in Total Rest Days Anymore

Why I Don't Believe in Total Rest Days Anymore

I work out 7 days a week and I’ve never felt better. Here’s why active recovery days beat complete rest days every single time for me.

Listen to the episode here…

I Haven’t Taken a Complete Rest Day in 115 Days. Here’s Why I Never Will Again.

Today is day 115 of my fitness journey of going maximum effort on fitness. I’m actually on a walk right now, and I wanted to hop on here and talk with you about the importance of active recovery days.

My Seven-Day-a-Week Approach

Anybody who’s following my fitness journey knows that I am working out basically seven days a week at this point. But two of those days I chose as active recovery days.

Now there are some times that I will do some kind of additional exercise. Like I’ve started doing Zumba on Sundays. So technically speaking, I only have one active recovery day. But more often than not, I do Wednesdays and Sundays as my active recovery days.

So why is this important? Why is it important to have an active recovery day? And these are the lighter days where you’re not really going as hard as you normally would. So why are they important?

What Active Recovery Actually Means

Well, number one, they help prevent injury. When you’re constantly pushing your body hard every single day with no break, you increase your risk of overuse injuries. Your muscles need time to repair and rebuild, but that doesn’t mean you need to be completely sedentary.

Number two, they maintain momentum. This is huge for me. If I took a complete rest day where I did nothing at all, I know myself. I’d start making excuses. “Oh, well, I took yesterday off, so what’s one more day?” Before you know it, one day becomes two, becomes three, becomes a week.

Active recovery keeps me in the habit of moving my body daily without putting excessive strain on it.

My Active Recovery Activities

On my active recovery days, I usually go for walks. Sometimes it’s a 30-minute walk, sometimes it’s longer, depending on how I’m feeling. I might do some gentle stretching or yoga.

The key is that I’m still moving. I’m still honoring my commitment to myself to move my body every single day, but I’m doing it in a way that allows my muscles to recover from the harder workouts.

Listen to Your Body

Now, I’m not saying everyone needs to work out seven days a week. Some people absolutely need those complete rest days. But for me, keeping some kind of movement going every single day works better for my mindset and my goals.

The important thing is that you figure out what works for you and your body. Pay attention to how you feel. If you’re exhausted and your body is screaming at you to rest, then rest. But if you’re like me and you feel better maintaining that daily habit, then active recovery might be the way to go.

Onwards and upwards, my friends. Have you worked out today?

This podcast is supported by affiliate partnerships. Please check out a few of our partners below:

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The links above are affiliate links. This means my podcast will receive a small commission if you order through any of them at no additional cost to you. Affiliate commissions are one of the ways my podcast makes money so that I can create episodes free of charge. If you do purchase anything from my links, I sincerely would like to thank you for your support!

Full Transcript: Why I Don’t Believe in Total Rest Days Anymore

00:00:13
What’s up you guys? Famous Ashley Grant here
00:00:14
and welcome to More Movement Please. Today is
00:00:17
day 115 of my fitness journey of going maximum
00:00:21
effort on fitness and I’m actually on a walk
00:00:24
right now and so I wanted to just kind of hop
00:00:26
on here and… and talk with you guys about the
00:00:29
importance of active recovery days. Because anybody
00:00:32
who’s following my fitness journey, you know
00:00:34
that I am working out basically seven days a
00:00:36
week at this point. But two of those days I chose
00:00:38
as active recovery days. Now there are some times
00:00:42
that I will do… some kind of additional exercise.
00:00:45
Like I’ve started doing Zumba on Sundays. And
00:00:47
so technically speaking, I only have one active
00:00:49
recovery day. But more often than not, I do Wednesdays
00:00:54
and Sundays as my active recovery days. And so
00:00:57
why is this important, right? Why is it important
00:00:59
to have an active recovery day? And these are
00:01:03
the lighter days where… you’re not really going
00:01:07
as hard as you normally would. So why are they
00:01:10
important? Well, blood flow and waste removal
00:01:12
is the big one. When you do light movement like
00:01:15
walking or gentle yoga, you increase circulation
00:01:18
without stressing your muscles. And it also delivers
00:01:22
fresh nutrients and oxygen. to recovering tissues.
00:01:25
And it’s way more effective than just sitting
00:01:28
on the couch, because if you’re going to be recovering,
00:01:30
it doesn’t mean you can’t move. You still can
00:01:32
move. So when you still are moving, you’re preventing
00:01:36
stiffness, but you’re not adding strain. So after
00:01:39
intense workouts, muscles, they can get tight
00:01:41
and your joints can feel stiff. But gentle movement
00:01:44
and stretching, that’s what keeps everything
00:01:46
mobile, and it reduces that locked up feeling.
00:01:49
But unlike another hard workout, it doesn’t require
00:01:52
a lot. additional damage that needs repair. So
00:01:56
the other reason that active recovery days are
00:01:58
so important to me is the mental recovery, right?
00:02:01
That’s huge. When you’re training as many days
00:02:04
a week as I am, it can be mentally draining.
00:02:06
And this is especially true if it’s intense.
00:02:09
Like some of the exercises I do, some of the
00:02:12
classes I attend, they are pretty intense. And
00:02:14
these active recovery days that I’m doing, they’re
00:02:17
letting me stay in my routine and keep building
00:02:19
momentum, but they’re not adding pressure. They’re
00:02:21
not adding intensity. But it’s a psychological
00:02:24
break while still doing something positive for
00:02:26
my body. And the other thing is it keeps my nervous
00:02:30
system from getting fried. So high intensity
00:02:33
training, it taxes your central nervous system,
00:02:36
right? Active recovery days, they give it a break
00:02:38
while you’re maintaining movement patterns and
00:02:40
staying active. So when you’re working out as
00:02:44
much as I am. You got to make sure you add in
00:02:46
recovery days. But again, they don’t have to
00:02:49
mean that you’re not moving. So whether you’re
00:02:51
doing stretching or walking or light yoga or
00:02:54
something, you’re still doing low impact and
00:02:57
you’re still promoting mobility, but you’re also
00:03:00
aiding recovery without adding that significant
00:03:02
stress. So if you are working out a bunch of
00:03:05
days, I encourage you to consider adding in active
00:03:08
recovery as well. Just see how it feels. And
00:03:12
that’s the tip I’ve got for you today. I hope
00:03:13
you enjoyed this quick little episode about,
00:03:17
well, active recovery. And I hope it encourages
00:03:21
you to start adding active recovery days to your
00:03:24
workout routine. So with that in mind, onwards
00:03:28
and upwards, my friends, have you worked out
00:03:30
today?

Stop Half-Assing Your Fitness – Why All-In Commitment Changes Everything

Stop Half-Assing Your Fitness - Why All-In Commitment Changes Everything

I failed at fitness for 18 months because I half-assed it. Here’s why going all-in is the only way to actually see results.

Listen to the episode here…

I Wasted 18 Months Half-Assing My Fitness. Here’s What Finally Worked.

Back in August 2023, I joined the local Y here in Richmond, Kentucky. The goal was to finally start working out again after several years of inactivity. Like a ridiculous amount of years. A good 12 years.

I decided that whenever I joined, I was going to really, really work out. That was the plan.

Unfortunately, I didn’t commit fully. And that is why I failed so miserably.

The Problem with Half-Commitment

That’s what I want to talk about today. If you’re going to commit, you better go all in. You’ve got to commit for real.

And what I mean by that is this: Don’t half-ass it. Don’t just say “I’m going to start working out.”

When I first joined the gym, I would go occasionally. Maybe once or twice a week if I was lucky. Sometimes I’d go three times in a week and feel like I was absolutely killing it.

But I wasn’t doing enough. And I knew that deep down. I really did. I knew that if I really wanted to make a change, I had to do more. But I just wasn’t ready yet.

What If You’re Never Ready?

The problem is, what if I had never been ready? What if I had never made the decision that “okay, it’s time, I’m going to get serious?”

I think about that sometimes and it scares me.

Because the truth is, just in 150 days, my body has changed so much that it’s kind of breathtaking.

The Transformation Is Real

When I think about the fact that today in my Zumba class I was able to do the jumping jacks… When I think about the fact that I got through the full two classes without completely getting winded…

Yeah, sure, your heart rate goes up and things hurt while you’re moving. But it’s nowhere near the pain I was feeling the same time last year.

I’m driving home right now and I’m seeing all the snow on the ground and just thinking about how last year the very thought of walking through the snow… I was doing everything I could to avoid the gym. If it would snow, I was like “okay, that’s a good excuse. I don’t have to go to the gym today.”

But today when it was snowing, I was like “oh man, I really hope they clear the roads so that I can get out and go to the gym.”

This Feeling? I Want It for You

It’s wild to me thinking about just how much has changed in a year, how much better I feel this Christmas than I did last Christmas.

And I want that for you. I say this in a lot of episodes. I really want that for you. I want you to feel this transformation for yourself because it’s truly life-changing.

I mean, I know that’s such a trope, right? It’s such a thing that everybody says. But when you’re experiencing it, when you’re going through it, when you are feeling the changes that are happening in your body, it just feels so good.

I can’t even believe how excited I was to be in as much pain as I was this morning. To be whimpering about doing leg movements and ball squeezes and lifting my arms with big weights.

It’s such a fun experience knowing that I’m doing this. I’m putting in the work.

Your Challenge

I challenge you today: go all in. If you’re thinking about working out, if you’re thinking about changing your body, if you’re thinking about finally getting physically fit, just go all in.

Commit to it. Don’t half-ass it. Get serious.

You can do this, and I believe in you.

Onwards and upwards, my friends. Have you worked out today?

This podcast is supported by affiliate partnerships. Please check out a few of our partners below:

– Get my lavalier microphones

– Start a podcast today here: https://rss.com/?via=moremovementplease

– Create content from your own voice with Castmagic’s Suite of AI Tools: https://get.castmagic.io/dcjy15cirnts

– Want to help support our show? Buy a girl a drink perhaps? https://ko-fi.com/famousashleygrant

– Need content for your podcast or blog? Check out Tools for Motivation!

The links above are affiliate links. This means my podcast will receive a small commission if you order through any of them at no additional cost to you. Affiliate commissions are one of the ways my podcast makes money so that I can create episodes free of charge. If you do purchase anything from my links, I sincerely would like to thank you for your support!

Full Transcript of Stop Half-Assing Your Fitness – Why All-In Commitment Changes Everything

00:00:13
Welcome to More Movement Please. I’m famous Ashley
00:00:15
Grant and today I want to talk about the importance
00:00:18
of commitment. So back in August 2023 I joined
00:00:25
the local Y here in Richmond, Kentucky and the
00:00:28
goal was to finally start working out again and
00:00:32
this is after several years of inactivity like
00:00:35
a redonkulous amount of years. I’d say a good
00:00:38
12 years and I decided that, you know, whenever
00:00:44
I joined, I was going to really, really work
00:00:48
out like that was the plan. Unfortunately, I
00:00:52
didn’t commit fully. And that is why I failed
00:00:55
so miserably. And so that’s kind of what I want
00:00:58
to talk about as the point of today’s episode
00:01:02
is that if you’re going to commit, you better
00:01:05
go all in. You’ve got to commit for real. And
00:01:08
what I mean by that is. Don’t half -ass it. Don’t
00:01:12
just say, I’m going to start working out. Put
00:01:15
more to it than that. You need to say how many
00:01:19
times you’re going to work out, how regularly
00:01:22
you’re going to be doing it. You need to start
00:01:24
thinking about it as a lifestyle change, not
00:01:27
a challenge. And whenever I did my 100 days of
00:01:30
fitness, That was one of the things that kept
00:01:32
coming up is people were like, OK, so once 100
00:01:35
days is over, you’re going to stop, right? You’re
00:01:37
going to calm down, right? You’re not going to
00:01:38
keep going to the gym as much as you are. And
00:01:41
the thing is, no, that wasn’t the plan. It wasn’t
00:01:44
the plan at all. This wasn’t a challenge I was
00:01:47
doing. Yes, I was challenging myself, but it
00:01:50
wasn’t a, OK, I’m going to do this. And then
00:01:52
at the end of 100 days, I’m good. That’s not
00:01:55
how fitness works. It’s a lifestyle change. And
00:01:59
so. I had to go all in to mean it. I had to go
00:02:04
all in to build the habit. I had to go all in
00:02:06
to finally make the changes that my body was
00:02:09
needing and to make it an addiction, honestly.
00:02:13
If I had just done what I have previously done
00:02:16
in years past and just said, oh, I’m going to
00:02:18
start working out, that doesn’t put any skin
00:02:20
in the game. Yeah, sure, I was paying for a gym
00:02:22
membership, but… The whole point of doing the
00:02:25
accountability posts and telling people that
00:02:27
I was really getting serious and constantly updating
00:02:31
my Instagram feed with whether or not I was working
00:02:35
out was because I knew that if I didn’t go all
00:02:38
in, I’d be all out. Because it’s too easy to
00:02:42
give up. It’s too easy to quit. The thing is,
00:02:47
when I start thinking back on all the times that
00:02:51
I… actually did something in my life. It’s
00:02:55
when I really made the decision. It’s when I
00:02:57
drew the line in the sand, when I got serious.
00:03:01
And so that’s what I want to encourage you to
00:03:03
do. I want you to get serious. If you are considering
00:03:06
working out and starting a lifestyle change of
00:03:10
being healthy and getting fit, you can’t half
00:03:14
-ass it. So go all in. I dare you. See what you’re
00:03:18
capable of. See what you can handle. I bet you
00:03:21
if you go all in and you commit, you’ll be surprised
00:03:24
by just how much you really can do. I know I
00:03:26
am. I’m really surprised by all I can do. And
00:03:30
I’m loving every minute of it. I want more. And
00:03:33
that’s the fun thing about when you start getting
00:03:35
serious about fitness. It starts to become fun.
00:03:38
You get these amazing endorphins. And it’s more
00:03:41
than just endorphins. You feel like you’re accomplishing
00:03:44
something. You’re watching your body change in
00:03:46
the mirror. Now, grant you, I’m not going to
00:03:48
lie. I talked about this recently on my Instagram
00:03:51
posts. I do have a little bit of body dysmorphia.
00:03:53
I still see that fatty. I do. I still see the
00:03:56
fatty. But I’m trying to recognize that, well,
00:03:59
my pants are fitting better. I’m trying to…
00:04:02
pay attention to the changes that I can’t necessarily
00:04:05
see, but that I can feel. And that’s helping
00:04:08
me. And I don’t know if that will help you or
00:04:10
not, but it’s definitely helping me to start
00:04:13
focusing on more on the inches and the pant sizes.
00:04:19
Because like I said, when I look in the mirror,
00:04:21
I’m still seeing the fatty, but I’m going to
00:04:24
keep showing up because now I’m addicted. Now
00:04:26
it’s a lifestyle change. Now it’s something that
00:04:28
I am a fitness person. That feels really fun
00:04:31
to say. And the truth is, previously, I would
00:04:35
have never said those words. I never would have
00:04:36
said I was into fitness. I would have said I
00:04:38
was into, you know, traveling or going out to
00:04:41
eat or whatever. And those things are still true.
00:04:43
But to be able to also now say I’m into fitness,
00:04:47
it feels really good. And I want that for everybody.
00:04:52
I want everyone to start committing to more movement
00:04:54
because when you move your body, it just feels
00:04:57
better. Yeah, you might feel sore in the moment
00:05:00
or you might have some soreness after you exercise.
00:05:03
But it feels so much better than the pain that
00:05:06
I would feel whenever I’d take a flight of stairs.
00:05:08
It feels so much better than the pain I would
00:05:10
feel, the discomfort I would feel getting winded,
00:05:13
going from the Kroger parking lot to the Kroger
00:05:15
front door or even walking around the store.
00:05:19
It’s insane how different I feel. And I want
00:05:23
that for you, too. So. I challenge you today,
00:05:28
go all in. If you’re thinking about working out,
00:05:31
if you’re thinking about changing your body,
00:05:32
if you’re thinking about finally getting physically
00:05:35
fit, just go all in. Commit to it. Don’t half
00:05:39
-ass it. Get serious. You can do this, and I
00:05:42
believe in you. Onwards and upwards, my friends.
00:05:46
Have you worked out today?

The Night-Before Rule – Why Your Gym Success Starts the Evening Before

The Night-Before Rule - Why Your Gym Success Starts the Evening Before

The slightest inconvenience can derail your workout. Here’s the simple night-before trick that keeps me consistent at the gym.

Listen to the episode here…

Why Your Morning Starts the Night Before (And Why This Changes Everything for Gym-Goers)

I know this sounds like standard advice that everyone gives. But now that I’m actually in the thick of things and going to the gym regularly, I see just how important it is.

The Chaos of Unprepared Mornings

The days I don’t have my clothes ready and my recovery drinks already in the fridge and everything ready to go? Those are the most hectic mornings ever.

And here’s the thing. I’m already motivated. I already want to go to the gym, regardless of whether I have all my things together. But when you’re looking for those reasons to say “oh, I can just wait until next time” or “I’ll just do it another day,” the slightest inconvenience can totally screw you up.

Why This Simple Step Matters So Much

If you’re considering starting to work out and you want to start tomorrow, tonight before you go to bed, make sure all the things you need to work out tomorrow are ready to go.

Put it into your calendar. Plan this date with yourself. This important appointment that you need to keep so you can start taking better care of your health.

It’s not rocket science. But it works.

The Power of Removing Friction

When your workout clothes are laid out, when your water bottle is filled, when your pre-workout snack is ready, when your gym bag is by the door… you remove every little excuse your brain will try to throw at you in the morning.

Those tiny moments of resistance? They add up. They give your tired brain just enough ammunition to talk you out of going.

But when everything is ready? You just get up and go.

Make It Non-Negotiable

Treat your workout like you treat an important meeting. You wouldn’t show up to a work meeting unprepared, would you? Apply that same energy to your commitment to yourself.

Your health deserves the same level of planning and respect you give to everything else in your life.

Hopefully this tip helps someone, and I hope that you will start working out if you haven’t already. I wish you the absolute best.

Onwards and upwards, my friends. Have you worked out today?

This podcast is supported by affiliate partnerships. Please check out a few of our partners below:

– Get my lavalier microphones

– Start a podcast today here: https://rss.com/?via=moremovementplease

– Create content from your own voice with Castmagic’s Suite of AI Tools: https://get.castmagic.io/dcjy15cirnts

– Want to help support our show? Buy a girl a drink perhaps? https://ko-fi.com/famousashleygrant

– Need content for your podcast or blog? Check out Tools for Motivation!

The links above are affiliate links. This means my podcast will receive a small commission if you order through any of them at no additional cost to you. Affiliate commissions are one of the ways my podcast makes money so that I can create episodes free of charge. If you do purchase anything from my links, I sincerely would like to thank you for your support!

Full Transcript for The Night-Before Rule – Why Your Gym Success Starts the Evening Before

00:00:12
Welcome to More Movement, Please. This is famous
00:00:14
Ashley Grant. And today I want to talk about
00:00:16
the importance of preparing to go to the gym
00:00:19
the night before. Now, I know this is standard
00:00:22
advice that people give all the time. But now
00:00:25
that I’m actually in the thick of things and
00:00:27
going to the gym more regularly, I see just how
00:00:31
important it is. The days that I don’t have my
00:00:34
clothes ready and my recovery drinks already
00:00:38
in the fridge and everything ready to go. are
00:00:41
the most hectic mornings of ever. And I can see
00:00:44
how when someone is trying to get themselves
00:00:48
motivated to go work out, the slightest inconvenience
00:00:52
can just make you throw in the towel and say,
00:00:54
you know what, screw it. I’m not going today.
00:00:56
I’ll go another day. But if you put just a little
00:01:00
bit of planning in, it’s so worth it. And I’m
00:01:04
the type of person that I don’t really like to
00:01:06
plan ahead. have fought against that as long
00:01:10
as I can remember. But the truth is, I have had
00:01:13
no choice but to start doing that. I plan a lot,
00:01:18
like more than I ever have in my whole life.
00:01:20
I put every single exercise that I plan to do
00:01:23
for the week into the calendar. And I do my best
00:01:27
the night before to make sure everything I need
00:01:30
for the gym days is ready to go. For example,
00:01:33
this morning, It’s been a very hectic morning
00:01:36
because I could not find the shirt that I wanted
00:01:38
to wear to the gym because I’ve learned that
00:01:41
there are certain outfits that I can’t really
00:01:42
wear anymore without feeling constricted and
00:01:45
having difficulty with my workouts. So it…
00:01:48
light bulb moment, right? As soon as I was looking
00:01:51
for this shirt, I was getting upset with myself,
00:01:53
realizing that I should have already had it ready
00:01:55
to go. And so it just kind of reinforced the
00:01:58
importance of it to me. Now, grant you, the difference
00:02:02
here is I’ve been doing this more than 100 days.
00:02:04
And so I’m already motivated, already wanting
00:02:06
to go to the go to the gym, regardless of whether
00:02:08
or not I had all my things together. But when
00:02:11
you’re looking for those reasons to, oh, I can
00:02:14
just wait until next time, or we’ll just do it
00:02:16
another day. the slightest inconvenience can
00:02:19
totally screw you up. So if you’re considering
00:02:22
starting to work out and you want to start tomorrow,
00:02:24
tonight, before you go to bed, make sure all
00:02:27
the things you need to work out tomorrow are
00:02:29
ready to go. And make sure you put it into your
00:02:32
calendar to plan this date with yourself, this
00:02:35
important appointment that you need to keep so
00:02:37
you can start taking better care of your health.
00:02:39
So hopefully this tip helps someone and I hope
00:02:42
that you will start working out if you haven’t
00:02:43
already. I wish you the absolute best. So onwards
00:02:48
and upwards, my friends. Have you worked out
00:02:49
today?

Getting Serious About My Fitness Journey – 100 Days of Maximum Effort

Getting Serious About My Fitness Journey - 100 Days of Maximum Effort

One phrase changed my life: “Everyone is busy, but it’s a choice.” Here’s how 100 days of commitment transformed my body and mindset.

Listen to the episode here…

This One Sentence From My Gym Instructor Changed Everything (And It’s Going to Sting)

Can one phrase really change your life?

Yeah, it can. If you’re ready to hear it.

Here’s the one that changed mine: “Everyone is busy, but it’s a choice to schedule exercise just like anything else.”

These words were said to me 100 days ago by my fitness instructor, Rhonda Good. They stung. But they were 1,000% true, and they’re still ringing in my ears.

The Wake-Up Call I Needed

Rhonda doesn’t just teach fitness classes at the Telford YMCA. She lives them. This woman teaches an ungodly amount of classes each week and does every single move, every rep, every action right alongside her students. She’s not one of those instructors who barks orders while standing there watching you struggle.

For nearly two years, I watched her. I admired her. And I whined to her constantly about how badly I wanted to be more fit. “I wish I could do more workouts.” “I wish I could lose weight.” “I wish I could be as strong as you.”

You know, all the crap people say when they want results but don’t want to put in the work.

Why This Time Was Different

Rhonda doesn’t believe in excuses. She doesn’t believe in slacking. She always tells it like it is. And on July 14th, 2025, I was finally ready to hear it.

When I joined the gym two years ago (August 2023), I had good intentions. Something happened in my life that kind of blew everything up. I knew I needed to get in shape. I was getting winded walking from the Kroger parking lot to the front door. A flight of stairs? Forget about it.

So I joined the Y. I wanted to take Zumba because I used to be a dancer. I loved dancing until a car accident ripped it away from me. When I found out the Richmond, Kentucky YMCA offers Zumba, I thought all the stars were aligning.

That first class? A struggle. A serious struggle.

I made it 15 minutes before I had to walk out because I was so winded.

What 100 Days of Commitment Looks Like

A hundred days ago, I couldn’t get through an entire Zumba class without getting winded. I couldn’t do jumping jacks. I couldn’t do a plank. I could barely get through any of the exercises. Taking multiple classes in a day? Absolutely not.

But today? I can take multiple classes in a day. I can do jumping jacks. I can hold a decent plank for about 30 seconds before I have to drop to my knees. And I’m using way heavier dumbbells than I ever dreamed I could.

A hundred days ago, I was using 5-pound weights for my “big” weights and 3-pound weights for my “small” weights. Today I’m using 15s and 8s. Those 20-pound dumbbells are still haunting me, but I’ll get there. I’m not there yet, but I’ll get there.

This Is More Than Just Another Fitness Podcast

I want More Movement Please to be more than just another fitness podcast. Let’s face it, there are so many fitness podcasts out there already. What makes this one different?

First, it’s my story. But I don’t want it to just be a podcast. I want it to become a community. I want it to be a movement of movement.

Most episodes are going to be about five or ten minutes because that’s about how long it takes me to get to and from the gym. I want to share things as I’m thinking of them and as I’m learning them. Quick and easy to digest. But when I have guests on, those will be longer.

Your Turn

I’ve been in it for real for 100 days. As Rhonda says, the first year and a half didn’t count because I didn’t really move enough. But I’m actually in it now. I’m committed. I’m ready to go. I want more of this.

And I hope you enjoyed this little teaser episode of what’s coming. I can’t wait to share more with you.

Onwards and upwards, my friends. Have you worked out today?

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The links above are affiliate links. This means my podcast will receive a small commission if you order through any of them at no additional cost to you. Affiliate commissions are one of the ways my podcast makes money so that I can create episodes free of charge. If you do purchase anything from my links, I sincerely would like to thank you for your support!

Full Transcript for “Getting Serious About My Fitness Journey – 100 Days of Maximum Effort”

00:00:11
Can one phrase really change your life that much?
00:00:13
Yeah, it can, if you’re ready to hear it. Here’s
00:00:18
the one that changed mine. Everyone is busy,
00:00:22
but it’s a choice to schedule exercise just like
00:00:25
anything else. These words were said to me 100
00:00:28
days ago, and the truth is, they stunk. But they
00:00:33
were 1 ,000 % true, and they’re still ringing
00:00:35
in my ears 100 days after they were said to me.
00:00:39
The person who said them to me, Her name is Rhonda
00:00:42
Good. She’s an instructor at the Telford YMCA,
00:00:44
and she teaches an ungodly amount of classes
00:00:47
each week. But this woman, she doesn’t just teach
00:00:51
them. Oh, no. She does every move, every rep,
00:00:54
every single action that her students do. See,
00:00:59
she isn’t one of those teachers that just barks
00:01:01
orders at you, and then you do it while she stands
00:01:03
there and watches you. Yeah, she’s watching your
00:01:07
form from the mirror or she’ll face us while
00:01:09
she’s doing the classes with us. But she literally
00:01:12
does every single move with us. And as I watched
00:01:16
her for the better part of two years, I really
00:01:18
wanted to be more like her in terms of fitness.
00:01:21
And I regularly would whine to her about how
00:01:24
badly I wanted to be more into fitness. I’d constantly
00:01:27
be saying things like, I wish I could do more
00:01:29
workouts. I wish I could. lose weight. I wish
00:01:32
I could be as strong as you. All kinds of crap
00:01:34
that people that usually want to work out but
00:01:37
don’t want to put in the work say. And see, Rhonda’s
00:01:41
the type of person, she doesn’t believe in excuses.
00:01:44
She doesn’t believe in slacking. And she always
00:01:47
tells it like it is. And that’s exactly what
00:01:49
she did with me on July 14th, 2025, when she
00:01:53
sent me that message. And I was finally ready
00:01:55
to hear it. It really shook me up. Because here’s
00:01:58
the thing. When I joined the gym two years ago,
00:02:01
I did it because something happened in my life
00:02:03
that kind of blew up my life. The reality is,
00:02:06
I knew I needed to get in shape. I’d started
00:02:08
exercising more already. I had been going on
00:02:11
walks and hikes with my husband. But the truth
00:02:14
is, I was struggling so badly, not just with
00:02:17
exercise, but in everything I was trying to do.
00:02:20
I was getting winded on a flight of stairs. I
00:02:23
was getting winded just walking from the back
00:02:25
of the Kroger parking lot to the front door.
00:02:27
And I knew I needed a change, so I joined the
00:02:30
Y. I wanted to take Zumba because in my youth,
00:02:34
I was a dancer. I absolutely loved dancing, and
00:02:37
I still love dancing. Then a car accident kind
00:02:40
of ripped dancing away from me, and I started
00:02:42
doing karate and getting into all kinds of other
00:02:46
stuff. I started working. But the truth is, dance
00:02:50
has always been a love of mine. And so when I
00:02:52
found out… that the local YMCA here in Richmond,
00:02:56
Kentucky does Zumba, I was like, okay, this is
00:02:58
it. Yes. This is all the stars aligning telling
00:03:01
me that now I can finally start working out and
00:03:03
I can do Zumba and I’m going to get in shape.
00:03:05
And oh my God, y ‘all, that first class was a
00:03:08
struggle. I mean, seriously, that first class,
00:03:12
I was on the struggle bus the entire time. I
00:03:16
think I made it 15 minutes before I had to walk
00:03:18
out because I was so winded. And here’s the thing.
00:03:21
A hundred days ago, I couldn’t get through an
00:03:24
entire Zumba class without getting winded. I
00:03:27
couldn’t do jumping jacks. I couldn’t do a plank.
00:03:31
I could barely get through any of the exercises.
00:03:34
And taking multiple classes in a day? Oh my God,
00:03:37
absolutely not. But today, I can take multiple
00:03:42
classes in a day. I can do jumping jacks. I can
00:03:46
hold a decent plank for about 30 seconds before
00:03:49
I have to drop to my knees. And I’m using higher…
00:03:53
weight dumbbells than I ever dreamed I could
00:03:55
have before. Because 100 days ago, I was using
00:03:58
fives for my big weights and threes for my small
00:04:01
weights. And today I’m using 15s and eights.
00:04:06
Now, the 20 pound dumbbells, those are haunting
00:04:09
me. I want to use the 20 pound dumbbells, but
00:04:11
I’m not there yet. I’ll work on it. I’m not there
00:04:14
yet, but I’ll get there. So I want to welcome
00:04:17
you to more movement, please. the podcast where
00:04:20
I basically want to inspire other people to finally
00:04:22
get off their butt and move. Move your body.
00:04:25
I’m famous Ashley Grant on the interwebs, and
00:04:28
you can learn more about how I got that moniker
00:04:29
on my other podcast, The Bloggy Friends Show.
00:04:32
But for this one, I want to be talking about
00:04:34
moving your body. That’s what this podcast is
00:04:36
going to be all about. And if you want to know
00:04:39
more and you want to hang out with me on my fitness
00:04:41
journey, I would love to have you here. So I
00:04:43
hope you’ll consider subscribing wherever you
00:04:45
get your podcasts. And I’ll be posting episodes
00:04:47
as I get gym musings and as I get experts that
00:04:51
I want to talk to. Most of the episodes are going
00:04:53
to be about five or 10 minutes because that’s
00:04:55
about how long it takes me to get to and from
00:04:57
the gym. And I kind of want to just share things
00:05:00
as I’m thinking of them and as I’m learning them.
00:05:03
So they’ll be quick and easy to digest episodes.
00:05:07
But when I do have guests on. Those will be a
00:05:09
little bit longer. And I’m really hopeful that
00:05:11
my very first guest, once I do have guests on
00:05:14
this show, will be Rhonda Good. So I guess you
00:05:16
could say this is a public invitation, Rhonda,
00:05:18
if you’re listening. I want to interview you.
00:05:20
But I think you already know that because I kind
00:05:22
of harassed you about it recently. Anyway, I
00:05:25
just wanted to say that I’m really looking forward
00:05:27
to seeing what happens with this. I want it to
00:05:30
be more than just another fitness podcast because,
00:05:32
let’s face it, there are so many fitness podcasts
00:05:35
out there already. And what’s going to make this
00:05:37
one any different? Well, first, it’ll be my story,
00:05:41
which is what every fitness person says, right?
00:05:43
It’ll be their story. But I don’t want it to
00:05:46
just be a podcast. I want it to be so much more
00:05:48
than that. I want it to become a community. I
00:05:51
want it to be a movement of movement. So I hope
00:05:54
you’ll join me on this fitness journey. I’ve
00:05:56
been in it for real 100 days because, as Rhonda
00:05:59
says, the first. Year and a half, it didn’t count
00:06:02
because I didn’t really move enough. But I’m
00:06:04
actually in it. I’m committed. I’m ready to go.
00:06:06
I want more of this. And I hope you enjoyed this
00:06:09
little teaser episode of what’s coming. And I
00:06:12
just want to thank you for even listening right
00:06:13
now and listening at all. And anybody who’s heard
00:06:16
my story so far or knows what I’ve been going
00:06:18
through these last 100 days, I can’t wait to
00:06:20
share more with you. I can’t wait to tell you
00:06:22
all the good things. And we’ll go from there.
00:06:26
And so like all of my accountability posts that
00:06:28
I’ve been sharing on Instagram, I’m going to
00:06:30
end my podcast episodes the same way. And basically
00:06:32
it’s like this. Onwards and upwards, my friends.
00:06:35
Have you worked out today?

My Sister Just Launched Her Etsy Shop (And Her Sparkly Creations Are Stunning)

Celebrating the launch of my sister’s Etsy shop Header

Recently, my sister just opened her first Etsy shop.

No, this isn’t a sponsored post. I’m not getting paid to write this. I’m just want to help her get those first few sales. You know, the ones that make you feel like maybe, just maybe, this crazy dream of being an entrepreneur might actually work out!

When Sparkle Meets Passion

My sister has always had a thing for making ordinary objects extraordinary. Give her a plain pill bottle, and she’ll hand you back a rhinestone-covered masterpiece. Show her a basic resin tray, and suddenly it’s a glittering work of art that belongs on a vanity in a palace.

She’s been playing with resin and bedazzling items for a while now, turning everyday objects into something special. Something that makes you smile when you reach for it. Something that adds a little shine to the mundane parts of life.

And now she’s taken the leap. She opened HandcraftedbyRandT, her very first Etsy shop.

What She Actually Makes (And Why You’ll Want It)

Let me walk you through some of what you’ll find in her shop. These aren’t mass-produced items from some factory overseas. Each piece is handmade, bedazzled with care, and they’re perfect gifts for yourself or someone special.

Resin Trinket Trays That Belong on Your Instagram Feed

She makes trinket trays in round, square, and rectangular shapes. Each one is covered in rhinestones and glitter that catch the light beautifully. They’re perfect for corralling jewelry on your nightstand or keeping your rings safe by the kitchen sink.

I have one on my desk right now holding pens. Even my office supplies get to feel fancy.

Bedazzled Everything (Because Why Not?)

This is where she really shines. Pill bottles covered in rhinestones. Storage jars with flat tops and pointed tops, both bedazzled to perfection. Even hand sanitizer bottles get the sparkle treatment.

Who decided practical items had to be boring? Not my sister.

Celebrating the launch of my sister’s Etsy shop Items for sale

Friendship Bracelets and Beaded Jewelry

She also makes custom friendship bracelets where you choose the words and colors. Plus, there are beautiful beaded bracelets with toggle clasps in both shiny and matte finishes coming soon. Easy to put on, comfortable to wear, and they look expensive.

Why These Make Ridiculously Good Gifts

Here’s the thing about her creations. They work as gifts for pretty much gal in your life (or guy that likes sparkly things too!).

Your mom? She’ll love a bedazzled trinket jar for her bathroom.

Your coworker who has everything? A sparkly resin tray for her desk.

That person who’s impossible to shop for? A personalized friendship bracelet actually shows you put thought into it.

But honestly? These make the best gifts for yourself. You deserve pretty things too. You deserve to open your medicine cabinet and see something that sparkles. You deserve a bookmark that makes you excited to read.

The Scary Part About Starting Something New

Can I be real for a second? Starting an Etsy shop is terrifying.

My sister poured hours into creating these items. She learned how to work with resin (which is harder than it looks). She figured out the best way to seal rhinestones so they never fall off. She took photos, wrote descriptions, and set up her entire shop.

And now comes the hardest part. Waiting for someone, anyone, to click “add to cart.”

Those first sales matter so much. They’re proof that someone out there wants what you’re making. They’re validation that all those late nights were worth it. They give you the confidence to keep going.

How You Can Help (If You Want To)

I’m not going to pressure you. But if you’re looking for a gift for someone special, or if you just want to treat yourself to something sparkly, check out HandcraftedbyRandT.

Browse her collection. Save a few favorites. If something catches your eye, grab it.

Every single sale helps. Every review matters. Every favorite tells her that someone appreciates her work.

A Quick Look at What’s Available

Here’s what you’ll find in her shop right now:

Coming soon:

  • Personalized resin bookmarks with custom designs
  • Fashion beaded bracelets with toggle clasps

All of it sparkles. All of it is functional. All of it is made with care.

The Bottom Line

My sister is taking her first real steps as an entrepreneur. She’s putting her creativity out there for the world to see and potentially criticize. That takes guts.

She’s not asking for charity. She’s offering beautiful, functional items that happen to make daily life a little more magical. Items that make you smile when you use them.

If you need a gift, want to support a new small business, or just love sparkly things, visit HandcraftedbyRandT on Etsy.

And if you do buy something? Thank you. Seriously. You’re not just buying a trinket tray or a bookmark. You’re giving someone the courage to keep creating.

Again, this post is NOT sponsored. I’m not getting anything out of this except hopefully helping my sister make a few sales and feel like her new venture might actually succeed. Because I believe it will.

Shop Link: HandcraftedbyRandT on Etsy

Greening Your Business: How Sustainability Drives Long-Term Success  

Greening Your Business - How Sustainability Drives Long-Term Success  Header

Going green means so much more than just reducing your impact on the environment. It can also mean a cleaner, healthier work environment.

The following is a guest post from my bloggy friend Megan Isola. Interested in having a guest post on my website? Click here for my guest post submission form.

Greening your business may also make it eligible for government rebates and credits that will save money during tax season.

Using sustainable resources saves you money in the long run as well. There are many high-tech tools you can use to save energy, time, and money. Ask your utility company to perform an energy audit. This will tell you where your biggest losses of energy are occurring.

How Landscaping Software Can Maximize the Potential of Your Outdoor Space

Keeping the outside space around your home can be a chore. Landscaping software can be an effective tool when it comes to beautifying your business and utilizing your resources to their fullest advantage. With the right combination of plants and the perfect design, you can reduce the amount of water you use.

Landscaping software can redesign your outdoor space so that it requires less maintenance. Depending on the size of your outdoor space, this can save you a lot of money. You will spend less money on mowing and trimming, and lower your water usage as well.

Optimize Water Usage

Every company uses water in a variety of ways. You can optimize your water usage in a number of ways. High-pressure adapters can increase the pressure of the water coming out of the faucets without increasing the actual flow of water.

Installing low-flow toilets can reduce the amount of water used during each flush by two or three gallons. You really won’t know how much water you use until water-saving devices have been installed. After two or three months, compare your new bills to your old ones and check the difference. You might be surprised.

Install Timers for Lights and Thermostats

Install timers for your lights and thermostat. Your lights will be on when you arrive and will turn off after you leave. Motion-sensor lights can be installed to keep the outside of your business secure as well. Exterior security lights are also put on timers so they turn on when it gets dark and off when the sun rises.

Installing a smart thermostat with high-tech HVAC software will accomplish two things. First, it ensures that the setting won’t be changed by bumping or touching it. Secondly, it will lower your indoor temperature at night and raise it during the day in the winter and vice versa in the summer.

Use Eco-friendly Cleaning Supplies

Eco-friendly cleaning supplies use all-natural ingredients to disinfect and clean your home or office. Environmentally friendly cleaners are just as effective as strong commercial cleaners without the strong fumes and chemical smells. They are easy to use and won’t harm your skin.

You can find all types of eco-friendly cleaning supplies. Check out companies that are known for producing quality products. Seventh Generation and Dr. Bonner’s are two well-known companies that are dedicated to protecting the environment.

Encourage Customers to Bring Their Own Bags

If you own a retail store, encourage customers to bring their own bags. You can still offer paper bags, but do away with the plastic option. They may be extremely convenient, but they are hard on the environment and will more than likely end up in the landfill.

Repeat customers who shop at your store frequently will know you are trying to help the environment and will support your efforts. Have reusable bags on hand that your customers can purchase. Put your store logo on the front for a touch of added advertising.

Explore Natural Lighting Options

If your business has large windows, take advantage of them! Use blinds that can be opened or raised to let in the maximum amount of light. Natural lighting will brighten your workspace and boost your energy levels. It’s hard to be tired when you have the sun shining in your window!

Deciding to renovate your office is a good time to consider putting in larger, more energy-efficient windows. The right design will improve the aesthetics of your business and give your workspace a whole new look.

Install Solar Panels

Saving energy is easy if you know what options are available to you. Installing solar panels will reduce your reliance on outside energy sources. Solar energy has been around for years and has proven to be an efficient way to reduce our dependence on major utility companies. For some businesses, investing in renewable energy can also positively influence their credit score by demonstrating financial responsibility and long-term cost management.

Former President Jimmy Carter was a fervent supporter of solar energy. It was so important to him that he built a “solar farm” outside of his hometown of Plains, Georgia. The energy produced at the farm was utilized to support the needs of the community and the surrounding areas.

Recycle, Reuse, Reduce

For the past 30 years, recycle, reuse, and reduce have been synonymous with saving the environment. Recycling anything that can be used again is the best way to keep waste from ending up in the landfill. Aluminum cans, paper, and cardboard are the three most recycled materials.

Reuse whatever you can. Buy regular cups and flatware instead of buying disposables. Use a whiteboard during meetings instead of large pads of paper. Reduce the amount of waste you produce by purchasing items with less packaging. Avoid buying large amounts of paper towels. Buy cloth rags for cleaning and wash them frequently.

Support Environmental Programs

As a business, you can set a good example for others by supporting environmental programs in your community and on the national level. Offer a recycling program where your employees can bring in items to be recycled. Provide employees with their own coffee mugs so they aren’t throwing disposable cups away.

Work with your local community to find out what your business can do to help conserve energy. Sponsor a drive to plant trees in your community or put together a team that goes out and cleans streams and waterways once or twice during the summer. It will give them a chance to stay in shape and will keep toxic items out of the environment.

Greening your business does more than just safeguard the environment. It also provides your employees with a safer, healthier work environment. Take a few minutes to evaluate your business operations. Are there things you can do to minimize your impact on the world around you?

Talk to your employees to find out what they would like to see happen when it comes to improving your carbon footprint. Ask for their honest opinion and then let them help you work on a positive solution. The results will be refreshing, and your company will gain a reputation for being environmentally conscious.

About the Author Megan Isola

Megan Isola holds a Bachelor of Science in Hospitality and a minor in Business Marketing from Cal State University Chico. She enjoys going to concerts, trying new restaurants, and hanging out with friends. 

Streamlining Your Digital Life Megan Isola

7 Wonders: Build a Civilization in 30 Minutes

7 Wonders_ Build a Civilization in 30 Minutes - Header

Lead an ancient civilization, draft cards, and build your Wonder of the World in just 30 minutes. My full review of the card drafting classic 7 Wonders.

Players: 3-7   |   Time: ~30 minutes   |   Age: 10+   |   My Rating: 4 out of 5 cupcakes

What Is 7 Wonders?

7 Wonders is a card drafting game set in the ancient world. You lead one of seven great civilizations, and over the course of three ages, you’re drafting cards to build resources, develop trade, raise armies, advance science, and construct your civilization’s Wonder of the World.

It allows for 3 to 7 players, and it can be played in about 30 minutes regardless of player count. That’s because everyone drafts simultaneously. There is almost no downtime.

However, this is assuming everyone knows how to play! The set up and explanation for first timers can be daunting and take a while. My family took a good hour to figure out how to play, and to be honest…they still didn’t fully understand how to play throughout the first run through.

How Drafting Works

Each age, everyone gets a hand of seven cards. You pick one, pass the rest to your neighbor, and everyone plays their chosen card at the same time. Then you look at your new hand and repeat. By the end of each age, you’ve each played six cards and discarded one.

Each card you play either gives you resources, points, military strength, coins, scientific symbols, or special abilities. Knowing what your neighbors are building is crucial because you only compete militarily with the two people sitting directly next to you.

Multiple Paths to Victory

This is where 7 Wonders gets really interesting. There’s no single best strategy.

  • You can win by stacking military strength and dominating your neighbors.
  • You can win through science by collecting sets of scientific symbols.
  • You can win through commerce, civic buildings, or guilds.
  • Or you can build your Wonder stages and combine everything for a versatile approach.

Watching everyone’s strategies come together at the end of the third age is genuinely exciting.

Learning the Cards Takes a Game

There are a lot of card types to learn, and the first game can feel a little overwhelming as you figure out what everything does. Stick with it. By game two, the card effects feel natural, and the strategy clicks.

Remarkable for the Player Count

Most games slow down dramatically with seven players. 7 Wonders doesn’t. Because everyone acts at the same time, seven people can finish a game in the same time as three people. For a gaming group that often has a lot of people showing up, that’s genuinely remarkable.

Do I Recommend It?

Absolutely. 7 Wonders is one of the best strategy games ever made for groups. It’s deep without being overwhelming, fast without feeling rushed, and plays beautifully at any player count.

My Rating: 4 out of 5 Cupcakes

An outstanding strategy game that handles large groups better than almost anything else out there. A staple game night pick.

I just wish I had more folks willing to play it with me and the hubster!

Management Tips For Those Trying to Multitask

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Plot twist: that whole “multitasking makes you productive” thing? Total myth. Science just called and it wants us to stop kidding ourselves! Turns out, when you’re juggling seventeen tasks at once, your brain is basically doing the productivity equivalent of a car crash in slow motion, and losing a whopping 40% efficiency in the process. Ouch. 

But don’t worry, this article isn’t here to shame your chaotic calendar. It’s here to save you from it! We’re breaking down why your brain hates task-switching (spoiler: it makes you stressed, mistake-prone, and creatively bankrupt), and then serving up the real solutions that actually work.

Think Pomodoro Technique timers, ruthless prioritization tactics that’ll make you feel like a strategic mastermind, and the beautiful art of saying “not my circus, not my monkeys” through delegation. 

Ready to ditch the frantic spinning-plates routine and become the calm, focused manager you were meant to be? Keep reading!

The following is a guest post from my bloggy friend Taylor McKnight. Interested in having a guest post on my website? Click here for my guest post submission form.

From Chaos to Control: Management Strategies to Replace Multitasking

The modern manager’s day is a chaotic symphony of notifications, meetings, and an ever-growing to-do list. You’re knee-deep in a budget report when a Slack message pops up about a client issue. As you’re crafting a reply, your phone buzzes with a calendar reminder for a team meeting in five minutes. Sound familiar? 

In this relentless environment, multitasking feels less like a choice and more like a survival skill. But what if I told you that this constant juggling is not only hurting your productivity but also your mental well-being? The truth is, effective management isn’t about doing everything at once; it’s about doing the right things in the right way. And that’s a skill that can be honed with the right management training.

For decades, we’ve been fed the myth that the best employees are the best multitaskers. We’ve been conditioned to believe that a busy desk and a flurry of activity equate to high performance. However, a growing body of research paints a very different picture.

The High Cost of Constant Juggling

Our brains, as it turns out, are not wired for multitasking. When we think we’re multitasking, we’re actually “task-switching,” rapidly toggling our attention between different activities. This constant shifting comes at a significant cognitive cost. The American Psychological Association has found that this can lead to a 40% drop in productivity. That’s a staggering loss of efficiency, and it’s not the only downside.

Constantly switching gears can lead to:

  • Increased Stress: The mental strain of juggling multiple tasks can elevate stress levels, contributing to burnout and decreased job satisfaction.
  • More Mistakes: When your attention is divided, you’re more likely to make errors that can be costly in the long run.
  • Reduced Creativity: Multitasking keeps your brain in a state of high alert, leaving little room for the deep, focused thinking that fuels innovation and problem-solving.
  • Memory Impairment: Studies have shown that information learned while multitasking is harder to recall later.

In short, while you may feel like you’re getting more done, you’re likely working longer, producing lower-quality work, and stressing yourself out in the process.

Taming the Multitasking Beast: A Manager’s Guide

So, if multitasking is the problem, what’s the solution? It’s not about working harder; it’s about working smarter. Here are some practical, battle-tested strategies to help you regain control of your day and your focus:

1. Become a Ruthless Prioritizer

Not all tasks are created equal. The key to effective time management is to differentiate between the urgent and the important. The Eisenhower Matrix is a simple but powerful tool for this. 

Divide your tasks into four quadrants:

  • Urgent and Important: Do these tasks immediately.
  • Important but Not Urgent: Schedule these tasks to be done later. This is where you should be spending most of your time.
  • Urgent but Not Important: Delegate these tasks if possible.
  • Neither Urgent nor Important: Eliminate these tasks.

By consciously categorizing your to-do list, you can ensure that you’re always working on the tasks that will have the biggest impact.

2. Embrace the Power of Single-Tasking

The antidote to multitasking is single-tasking – dedicating a block of time to a single activity, with no interruptions. The Pomodoro Technique is a great way to put this into practice. Here’s how it works:

  1. Choose a task.
  2. Set a timer for 25 minutes.
  3. Work on the task without distractions until the timer goes off.
  4. Take a short, 5-minute break.
  5. After four Pomodoro sessions, take a longer break of 15-30 minutes.

This technique helps to train your brain to focus for sustained periods and can dramatically increase your output.

3. Master the Art of Delegation

As a manager, you don’t have to do everything yourself. In fact, you shouldn’t. Effective delegation is a sign of a strong leader. Identify tasks that can be handled by a member of your team and empower them to take ownership. This not only frees up your time for more strategic work but also helps to develop the skills and confidence of your team members.

4. Create a Distraction-Free Zone

Our modern workplaces are a minefield of distractions. From social media notifications to chatty coworkers, there’s always something vying for our attention. To reclaim your focus, you need to be proactive about managing your environment.

  • Tame your tech: Turn off non-essential notifications on your phone and computer. Close any tabs or applications that aren’t relevant to the task at hand.
  • Signal your focus: If you’re in an open office, use headphones to signal to your colleagues that you’re in deep work mode.
  • Schedule “office hours”: Set aside specific times of the day to check and respond to emails and messages, rather than being at their beck and call all day.

5. Batch Your Tasks

Some tasks are too small to warrant a full Pomodoro session but can be major distractions when they’re scattered throughout the day. The solution? Task batching. Group similar tasks together and do them all at once. For example, instead of answering emails as they come in, set aside two or three 30-minute blocks throughout the day to clear your inbox.

6. Plan Your Day Before It Plans You

Don’t start your day in a reactive mode. Take 15 minutes at the end of each day or first thing in the morning to plan your priorities. A clear plan will help you stay on track and make it easier to say “no” to distractions that don’t align with your goals.

A Journey, Not a Destination

Breaking the habit of multitasking won’t happen overnight. It requires conscious effort and a commitment to changing your work habits. But the payoff is well worth it. By implementing these strategies, you’ll not only become a more effective manager but also a less stressed and more fulfilled one.

For a deeper dive into the science behind multitasking and its effects on the brain, check out the National Center for Biotechnology Information (NCBI) as an excellent resource. And for a more general overview of the pitfalls of multitasking, check out an infographic from the University of San Diego.

Ultimately, the goal is to move from a state of frantic, unfocused activity to one of calm, intentional action. It’s about being the master of your time, not its servant. And that’s a skill that will serve you well, both in and out of the office.

Written by Taylor McKnight, Author for Management Training Institute

Simple Self-Care Ideas That Don’t Cost a Dime

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Self-care doesn’t have to be expensive, and this post explores a few ideas to take care of yourself for free.

This following is a guest post from my bloggy friends over at Lawn Starter. Interested in having a guest post published on my website? Click here.

Americans are known to work long hours and take short vacations. But all work and no play is no fun—and it’s also unhealthy. Self-care might seem like a trendy buzzword, but it’s not just a fad. Taking care of your mind, body, and soul is one of the most important things you can do for your health. 

If a stress-free vacation is nowhere on your radar and you don’t have a lot of time and money to spend on a relaxing spa weekend, try practicing some of these simple self-care ideas that don’t cost a dime or take up a lot of time. Practicing these daily will help you stay calm between vacations.

Breathwork

Deep breathing, with intention, is a quick and easy way to calm your mind and body. Breathe in, 1…2…3…, breathe out, 1…2…3…Repeat for 4 or more cycles, taking as much time as you need. Deep and concentrated breathing causes oxygen-rich blood to return to your brain, which helps your body calm down and exit the fight or flight stress mode it’s been in.

Sleep

On average, people need 8 hours of sleep each night, but about one-third of people only get 6-7 hours. Your brain and body need those sleep hours to reset and recover, and without them, your body and mind will eventually start breaking down. Feeling a midday slump? Do what the Spanish do and take a siesta. They’re known to have multiple benefits, which include enhanced cognitive function, emotional processing, and memory formation.

Exercise

Moving your body is the #1 way to ensure your body and mind are healthy. If you aren’t into intense HIIT workouts or strenuous weight training, take a daily walk outside, practice some easy yoga poses, stretch your body, or do some bodyweight exercises. Working out is essential for bone density, being mobile in your older years, and keeping your mind active. 

Read

Want to live longer? Read a book! Reading a book for just 30 minutes a day reduces your mortality rate by 20 percent. If that’s not enough motivation, reading is also great for detaching from the stressors of life. Whether you’re transported to a fantasy land, are learning new and interesting facts, or become a detective in a suspenseful mystery, reading books takes your mind off the real world for a while. It’s also been shown to improve sleep, cognition, communication skills, and vocabulary.

Gratitude journal

Sometimes the world around us feels like it’s all doom and gloom. Practicing gratitude daily reduces stress, depression, and anxiety, and increases sleep and mood. A great way to intentionally practice gratitude daily is to have a gratitude journal. Every day, write down at least five things you’re grateful for. After this becomes a habit, you’ll find yourself with an uplifted mood and start seeing the silver linings on all the grey clouds. 

Affirmations

How great does it feel when someone tells you that you’ve done a great job? Or your outfit looks great? Or you’re having a great hair day, your smile is beautiful, and you’re capable and worthy? Why wait for other people to tell you? Tell yourself! Every day, while brushing your teeth in the morning, look yourself in the eye and tell yourself how amazing you are! 

Related: 365 Positive Affirmations to Keep You Going All Year Long

Pick fresh flowers

Being outside in nature is a well-known mood booster. The fresh air, sunshine, and green surroundings lower blood pressure and reduce anxiety. Picking fresh flowers from your garden (or just the neglected bush outside that blooms gorgeous hydrangeas or delicious gardenias every year) adds beauty and fresh scents to your home. 

Grounding

Connecting yourself to the world outside by grounding has multiple health and wellness benefits. Walking barefoot on grass reduces inflammation and stress, improves sleep and immune function, and increases energy levels, among other things.

Burnout is real; if you work in a helping profession, stressful situations, or any industry that makes it hard to relax while you’re there, you’re likely to experience burnout, which affects your productivity, mood, and ability to connect with your friends and take care of your family.

Practice these simple self-care activities every day to reduce stress, increase contentment, and enjoy life a little more. 

About the Author

Alissa is a writer for LawnStarter who lives in the Atlanta area. She’s married with three sons, is working on her Master’s of Education in School Counseling, and is an amateur photographer. When she’s not writing or studying, she enjoys working out, listening to music, and watching true crime stories.