Just the Right Balance

Just The Right Balance Blog

Wednesday, July 12, 2017

6 Things Working Moms Need To Achieve Physical, Mental and Spiritual Balance


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We know as working moms how important work-life balance is. It requires a combination of physical, mental and spiritual well being. If you're physically healthy you have the stamina and drive to keep going everyday. If you're mental state is healthy you can become resilient in the face of adversity. If you are spiritually grounded, you know that all things are possible because of a higher power working in your favor. In order to achieve balance in these areas we need the right tools. Here are the 6 things working moms need in their toolbox to achieve physical, mental, and spiritual balance.

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The word NO- No is a complete sentence. It is a word that is often hard for us to use. We want to please everyone and not hurt anyone’s feelings even if it means we may have to take on more than we can handle. Learning to say no provides boundaries and reduces overwhelm and burnout.

Me time- Not taking time to recharge can easily lead to burnout. Prioritizing me-time is important and should be planned regularly. Decide what your me-time looks like and then put it in your schedule. 

Your BFF- You bet, your best friend is someone who you can call in the middle of the night when things get tough and they will always answer your calls. They will listen without criticism and provide a shoulder to cry on. Your BFF is the person that really knows you and will offer advice in your best interest. 

Affirmations- Positive words can improve your mood, increase your self-confidence, and help to get you through a tough day. Write down some positive words or statements and put them in places that you can easily see and get to when needed. You may want to pick your favorite statement, frame it and put it in your office.

Exercise apps-With our busy schedule, it’s hard to find time to exercise. We know how important it is and all the physical and mental health benefits of exercising. There are some great apps that allow you to exercise in the comfort of your home and take 10 minutes to complete. Some examples are Seven, 7 Minute Workout and Sworkit. Just think, 3 repetitions throughout the day of a 10 minute workout and you get in 30 minutes of physical activity.

Journal- I love keeping a gratitude journal. It’s a great way to continuously remind us of all that we should be thankful for. Practicing gratitude lowers stress, improves sleep, and boosts your mood. You can journal with pen and journal book or if you are a techie you can download a gratitude app like Gratitude Journal-the life-changing app or HappyFeed.

To receive more work-life balance tips and resources visit my website at www.justtherightbalance.com and sign up for our email list or subscribe to our weekly Monday Motivation mini podcast.

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Sunday, May 21, 2017

Volunteering To Recharge Your Passion For Work

“We make a living by what we get, but we make a life by what we give”-Winston Churchill

Long hours coupled with work and family responsibilities can often leave us feeling drained. If we are not careful about balancing our work and personal lives, we can experience dissatisfaction with our career and a lack of focus and drive. A recent article written in HBR.org by Ran Zilca, the Chief Data Science Officer at Happify, Inc. found that after analyzing data from their app, two things were important to being satisfied with work: having a life outside of work, and having the money to afford it.

Our spirit and passion for work can be reignited with volunteering. Volunteering allows you to have a life outside of your professional work. It enhances the mind, body and spirit through physical, mental and social activities. It allows you to get back in the saddle,find joy again and develop a new outlook.

There are many benefits to volunteering:

It increases your social interactions

Being in the presence of others who share the same mission can increase your sense of belonging as well as promote relationships, both personal and professional, that can last a lifetime.

It provides a level of self-esteem and satisfaction

Volunteering gives you purpose and helps to develop a personal sense of accomplishment. Often due to increased stress associated with work demands, we may feel dissatisfied with our career. We may also feel like we are no longer in control of our work environment. Volunteering allows you to explore your passions that may guide you back to your true purpose.

It provides career experience

Serving on an advisory board or volunteering your skills like writing, marketing, health care or business development can enhance your resume and provide you with opportunities that you may not be exposed to on your job.

It teaches career skills

Volunteering can teach skills that can translate to any profession; how to work as a team member, time management, coordinating projects and programs, public speaking.

It provides health benefits

There are many health benefits to volunteering as well. Volunteering leads to increased physical activity which is good for your heart and blood pressure and it can also reduce stress by providing positive feelings when helping others. According to the American Psychological Association, those who volunteered at least 200 hours in one year had a lowered risk of developing hypertension than those who did not volunteer.

You can decide to volunteer as often or as little as you like. Even small acts of kindness can benefit others in huge way.

The following are organizations that you can contact for volunteer opportunities:
http://www.volunteermatch.org http://www.redcross.org/support/volunteer/opportunities#step1 http://www.allforgood.org

The Lifestyle You Want is Right at Your Fingertips. Learn the 3 Habits Working Moms Need to Balance Work and Family here

Tuesday, April 18, 2017

15 Ways To Spring Into Action and Achieve Balance


Spring is here and with any season we witness change. Daylight lasts longer, flowers bloom, the air is warmer and the streets are filled with families walking and riding bikes. Spring can be a wonderful time to get rid of old habits and adopt long lasting healthy behaviors that allow you to reconnect with loved ones and reclaim your sense of well being.

“I am going to try to pay attention to the spring. I am going to look around at all the flowers, and look up at the hectic trees. I am going to close my eyes and listen.” –Anne Lamott
Listed below are 15 ways that you can reignite your soul and create the inner balance and calm that you desire:
1.Take a vacation
Professionals who take regular time to relax are less likely to experience chronic stress and burnout. Taking a vacation allows you to get away from the hustle and bustle of everyday life and take time to recharge. Start planning your next vacation.
2.Go for a walk
Not only will taking a walk allow you to have some quiet time, it can also serve as a form of exercise to help you reduce stress, increase your energy level and help keep off the extra pounds.
3.Volunteer
Volunteering leads to increased physical activity which is good for your heart and blood pressure and it can also reduce stress by providing positive feelings when helping others. Find your favorite organization or go to www.volunteermatch.org for ideas.
4.Listen to your favorite tunes
Music has the power to make you feel happy and has many health benefits like lowering your stress level and blood pressure. Music is healing.
5.Count to 10
Take a time out. Counting to 10 will give you time to take a break, think about what you’re going to say or do and refocus. Try it and watch the tension melt away.
6.Meditate
It’s been scientifically proven that meditation can reduce blood pressure, lower stress levels, and improve immune health. It’s easy to learn. http://flip.it/Awmcqp
7.Hug
The touch of a hug instantly brings about calm. Think about the hug from a loved one and the sense of peace and joy you feel without words. Open your heart and hug someone today.
8.Journal
Writing in a journal helps to keep you in the present, increase self-awareness and can help you keep track of your goals and dreams. Give it a try. A gratitude journal is a great way to remember all that we should be thankful for.
9.Pray
The effects of a spiritual practice have not only been found to increase focus and concentration but it also reduces a calming effect that can lower stress, heart rate and blood pressure.
10.Eat healthy
Eating a diet rich in fruits and vegetables, whole grains, low-fat dairy, fish, poultry can lead to a healthier immune system.
11.Think positive
Positive thinking is a great way to reduce stress as it gets rid of the negative noise inside your head. Keep positive affirmations nearby to read when times are tough or when the negative chatter creeps in.
12.Organize
Organizing your time means that you will have more time to devote to family, friends and leisure. Choose the most important priorities daily to complete first. By organizing your day, you will be more productive and less stressed.
13.Get plenty of sleep
Getting an adequate amount of sleep, 7-8 hours a night, can reduce stress levels, increase your level of happiness and reduce your risk of anxiety and depression. Try getting to bed an hour earlier this week.
14.Ask for help
We can’t do it all. Asking for help is not a sign of weakness and can reduce the overwhelm we often feel when there isn’t enough time in a day to complete all our tasks.
15.Learn something new
Learn a new skill or hobby and start to feel the excitement that comes from exploring a different interest or challenge.
What change or new habit will you incorporate this spring to bring you closer to achieving balance in your life? Comment below.
As a thank you for reading our blog, enjoy our free eBook- 3 Habits Working Moms Need to Achieve Balance. Click here to download

Sunday, April 2, 2017

Simple Ways Working Moms Can Be Present With Their Children



As a working mom we know how important it is for us to have regular, meaningful connections with our children. We're not just talking about the routine mom duties like dressing them, getting them out the door and off to school, making sure they eat and excel academically. But the memories that will last a lifetime, that sustain us when we have to work long hours and when we are away if duty calls. These are memories that we also want our kids to have to make them feel like they are always connected to us, to let them know that they are at the top of our minds and that they matter more than they will ever know. It doesn't have to be complicated. We can create simple ways to be present with our children. When we decide to show up and be present with our children without distractions, we show them they are worthy of our time and attention. We begin to foster positive relationships and an entry into their world. You may begin to see them opening up more, listening more attentively and behaving in a calm manner.

1. Stop trying to control every situation

As moms we are wired to want to control every situation. We are used to making the tough decisions at home and often times in our work environment if we are our own bosses. We give our teams a plan and expect them to follow through. When dealing with our children we have to give them space to try new things and also to try things on their own. Obviously we are not going to let them get hurt but it's okay if they fail every now and then. We just have to be there to encourage them and teach them how to push pass their failures.

2. Make a play date

We often run around making play dates for our children with their friends. It's about time we schedule our own play dates with our children. Kids like to see their parents having fun, so let's show them how much fun we can be. It may require getting a little dirty and messy but they will remember these treasured moments for a lifetime.

3. Eye contact

Make sure that you are totally present. This means turning off all electronic devices and avoiding any distractions. When your child has a story to share or a question to ask, pay full attention and look directly at them. They will always sense when you are not paying attention and this may make them feel like they are not being heard and even worse that you don't care. So look deep into those big eyes and give your full attention.

4. De-stress before coming home

There is nothing worse than bringing home your own stress and anxiety. The energy that you bring into the home can be toxic. You may be irritable due to something that happened at work. This may cause you to not be fully engaged or present and your children will pick up on this. We need to learn to de-stress before putting the key in the door. If your day was stressful or you had a tough client that you had to deal with, make time to take some deep breaths before you come home. Stop and pick up a cup of tea or walk around the block before you come inside. Take whatever steps you need, so that when mommy's home she is present.

5. Create memories

Leaving behind sweet nothings for your children is a way to connect and to let them know that you're thinking about them. Sweet nothings are not only for couples. They can be shared and extended to parents and their children. Examples of sweet nothings are sending text messages after they get on the school bus or after they leave your car if you're dropping them off. Leaving notes in their lunchbox is a nice surprise and can brighten their day, especially if your child is having a hard time adjusting. Leave encouraging notes on the refrigerator. This is the one place they are sure to visit. Create memories during the holidays, birthdays or during the summer when they are out of school. This not only gives them something to look forward to every year but also creates special impressions that will last a lifetime.

6. Connect during mealtime

Mealtime is an important time of the day to connect with your children. According to an article published in the Washington Post, by Anne Fishel It turns out that sitting down for a nightly meal is great for the brain, the body and the spirit. As busy families, mealtime often happens on the road and is not spent together. Breakfast or dinner can be a time to catch up on what's happening in your child's life, to reconnect with stories or shared memories and to create a time to have discussions on events happening in the world. I know that having every meal together may be tough. The best way to achieve this is to plan in advance. Look at everyone's schedule and see what days and times work best.

Happy memories

Get your free e-report 3 Habits Working Moms Need to Maintain Balance here

Sunday, March 26, 2017

4 Ways Mompreneurs Can Reduce Overwhelm and Avoid Burnout

4 Ways Mompreneurs Can Reduce Overwhelm and Avoid BurnoutBurnout among women juggling the responsibilities of a demanding career and home is at an all-time high. There are many reasons for this increase such as working lounger hours, having less time for family and social interactions and increased personal demands. Burnout doesn't happen overnight. A series of stressful events, and life changes happen over time that build up to a point where you feel like you can't escape. When we are facing overwhelm, stress and burnout, not only do our careers suffer but our physical, mental and spiritual health suffer as well. So how do we get to an state of well-being in our personal and professional lives? Below are 4 tips to help mompreneurs reduce overwhelm and prevent burnout:

1. Self awareness

To manage burnout, we need to have a deep understanding of self. We have to be aware of our own strengths, beliefs, emotions, thoughts and behavior. A person who is self aware can then change the way they react to stress and learn techniques to combat it. Start by speaking the truth about your situation. Spend some time on internal reflection. Develop a quiet space where you can go and not be interrupted. Having this dedicated time will allow the noise in your head to disappear and solutions to emerge.

2. Work-life balance

It's important to develop work-life balance early on. Having a 24/7 connection to world can make it difficult to find balance between your personal and professional life. Balance is giving the right amount of attention to the things that matter. It doesn't mean that we can always divide this time equally among the different areas of our lives. We need to identify what is important to us in our personal and professional lives, and decide what takes priority when the struggle to be present for both arises. Being out of balance and dealing with burnout can cause you to miss life's most important moments. We can't be present for others if we are under constant stress and experiencing burnout.

3. Adapt to change

Our personal and professional lives go through different stages. Just like we have to adapt to the changing seasons, we also have to learn how to adapt to our own changes. There will be times when our personal lives may need more attention because of life events such as the birth of a child, the loss of a loved one or illness. Our professional lives may also need more attention during times of increased work demands like preparing for a presentation or working on a big project. Being aware of what's important and being willing to be flexible will allow you to be able to develop a framework to deal with these challenges. It will help to make these encounters easier to manage and keep you in balance.

4. Recharge

Learning to take the time to recoup in between challenging times is also important. Time is needed to recharge so that it's easier to be resilient and bounce back. Recharging allows your mind to develop a new set-point. You will become more focused, more productive, and better prepared to deal with the next challenge. Chronic stress develops because we allow negative situations to continue to build without allowing time to reset. It's difficult to sustain living with constant stress. Taking 10 minutes a day to sit quietly can have long lasting effects.

You have to create the life you want to live and believe it can happen. What would have to be true for that to happen? What would you have to let go of? What areas of you life do you want to improve?

Take time to reflect on the above questions and leave your comments below.

As a thank you for reading our blog, enjoy our free eBook- 3 Habits Working Moms Need to Achieve Balance. Click here to download

Thursday, March 23, 2017

What Are You Doing to Protect Yourself Against Colon Cancer

March is National Colon Cancer Awareness Month. A time to increase knowledge about the benefit of obtaining a colonoscopy to detect polyps which can lead to colon cancer. Current recommendations call for screening of all adults age 50 and over and for younger people with family history. African Americans should start screening at age 45. However,current information shows that colon and rectal cancers have dramatically increased in younger people in the past 40 years. According to a recent USA today article, a study by the American Cancer Society revealed that cases involving younger adults have risen to 29% for rectal cancer and 17% for colon cancer. About 11,000 people in their 40's and 4,000 people younger than 40 were diagnosed in 2013. This puts the Millennial and Generation X adults at risk.

Work-Life balance and Staying Healthy

Managing work and family responsibilities is proving especially difficult for US Millennials. Consequently, finding time to take care of health issues and having time for personal care is challenging. Paying attention to possible changes in bowel habits and seeking medical attention is important to help reduce this new risk.

Signs and Symptoms

Due to the fact there is no current recommendation to screen young people for colon cancer, what signs should a young person look for? Some sings and symptoms might be bloody stools, change in bowel habits like persistent diarrhea or constipation, cramps or weight loss that's unintentional.
Know your history, know your body, embrace your power. Here's what you can do.

Reducing Your Risk

We know that risk factors linked to colon cancer are obesity, diets high in red and processed meats, lack of exercise and diets low in fruits, vegetables and grains. Although current research has not linked these risk factors to younger adults, practicing prevention is worthwhile.
  1. Exercise 30 minutes a day 5 days a week
  2. Eat 3-4 servings of fruits and vegetables daily
  3. Add whole grains and fiber to your diet
  4. Keep your weight down
  5. Reduce red and processed meats. Add more fish and lean meat to your diet.
Eat healthy, get up and move daily, love your body

Saturday, March 18, 2017

The Doctor's Prescription For a Balanced Life

When work takes over our lives, achieving balance becomes difficult. We can no longer focus on the things that bring us joy, peace and a sense of purpose. If we are constantly playing the same song in our heads about how work is so consuming and how we don't have time to enjoy the things we love to do, then we remain stuck. When we remain stuck, we miss the opportunity to display our talents in other areas for the good of mankind and for our own sense of fulfillment. We need to change the story and begin to find ways to create balance. One way is to find an interest outside of your career. This requires taking the time to reflect on what brings you happiness. Since our careers may not give us the joy, sense of purpose and happiness we're looking for, we may need to find outside interests that fill those needs.

Childhood Memories

Think back to your childhood and try to recall what made you happy. Think about how you felt back then and allow those feelings to resurface. Maybe you get a warm, funny feeling inside. You may feel a new surge of energy. See where this takes you on your journey to explore new things. If that same energy and feeling remains after exploring your new interest, then you probably found your answer.

Adult Interests

Maybe something sparked your interest later on in your adult life that you wish you could continue to pursue. The good news is that it doesn't have to turn into a full time job. It could be a hobby, a volunteer opportunity, or a side business. Find ways to incorporate what you love into your schedule.

Try Something New

Try something you've never done before. I remember spending time with my daughter at a painting event. I don't consider myself to be artistic, nor have I ever taken a painting class. I was willing to give something new a try. We attended an event at Pinot's Palette and was pleasantly surprised. I immediately felt relaxed being in an environment with other novice painters. I had to learn to be patient as the guide gave us step by step directions for creating our art piece. I had to give up feeling in control and being a perfectionist. There was no prize and there were no paintings that looked alike. The best part about the event was spending time with my daughter and coming out of my comfort zone. That day I found my balance in a painting class.

Where will you find balance? What will you commit to try? Comment below.

6 Things Working Moms Need To Achieve Physical, Mental and Spiritual Balance

We know as working moms how important work-life balance is. It requires a combination of physical, mental and spiritual well being. If ...