Whenever I hear the word “lesson,” it might bring to mind school homework but here, it takes on a different meaning. The lessons in this collection are about learning from the following suggestions and gaining new insights that can shape your perspective and behaviour.
This set of 50 lessons is designed to inspire growth, cultivate balance and help you thrive across all areas of life – personal development, health, relationships and financial wellbeing. Each reminder gently nudges you towards living with purpose and intention, offering practical steps to embrace change, nurture self-care and build meaningful connections. Let these lessons guide you to a healthier, happier and more fulfilling life ahead.
These reminders can guide you towards a healthier, happier and more purposeful year ahead. Which resonates most with you? Which will you put into practice today?
Wishing you joy, love, please, health and great contentment this year.
www.carolinecrotty.ie
Implementation intentions are a psychological strategy designed to bridge the gap between goals and actions. By creating clear “if-then” plans, you can link specific situations or cues (“if”) to predetermined actions (“then”), making it easier to take consistent steps toward your objectives.
Why “If-Then” Plans Work
The human brain can easily get overwhelmed when translating vague goals into concrete actions, especially when faced with distractions or decision fatigue. “If-then” plans work by:
Pre-Deciding Actions:
Eliminate the need to decide in the moment by linking a situation (the “if”) to an automatic response (the “then”). This reduces the mental effort required to act because the decision has already been made.
Triggering Immediate Action:
The “if” serves as a cue to trigger the “then” action. This makes it easier to recognise the right moment to act and increases the likelihood of follow-through.
Creating Specificity:
Clear plans reduce ambiguity. Instead of thinking, “Maybe I should be working on my report,” you now have a specific plan: “If I open my laptop, then I will write the first paragraph of the report.”
Identify the Cue (“If”)
A specific time, activity, or event that naturally fits into your routine works best e.g. “If I sit at my desk, then I will open my notebook to plan my day.”
Define the Action (“Then”)
Choose a simple, concrete action that directly relates to your goal. Avoid vague intentions like “be productive” or “get fit”. Instead, specify something measurable or clear:
“If I open my laptop, then I will write one sentence of my report.”
“If I walk into the kitchen, then I will fill my water bottle.”
“If I check my phone, then I will spend five minutes replying to important messages.”
Keep It Realistic
Start small and manageable.
The simpler the action, the more likely you are to follow through.
Examples of “If-Then” Plans
Productivity: “If I sit down at my desk after breakfast, then I will spend 10 minutes organising my priorities for the day.”
Exercise: “If I put on my trainers, then I will stretch for five minutes.”
Healthy Eating: “If I feel the urge to snack, then I will drink a glass of water first.”
Self-Care: “If I finish my work at 5 p.m., then I will spend 20 minutes reading a book.”
These examples show how simple yet specific actions can form the building blocks of positive yet impactful habits.
Why “If-Then” Plans Are Effective
Reduces Decision Paralysis:
By pre-planning your response, you avoid overthinking or debating what to do in the moment. For example, instead of deciding “Should I work on my report now?” your plan already specifies that opening your laptop means starting the report.
Build Habits Through Repetition:
Pairing specific situations with actions repeatedly helps reinforce the behaviour, eventually turning it into a habit
Increases Accountability:
Clear plans make it easier to monitor whether you’ve followed through. If the “if” occurs but you don’t perform the “then,” it’s noticeable, prompting you to adjust or try again.
If It Feels Overwhelming:
Start today with one simple ‘if-then’ plan. Small steps can lead to big changes, helping you build habits and achieve your goals.
If You Miss the Cue:
Build awareness by linking your “if” to frequent activities or set reminders to reinforce the habit.
If You Don’t Feel Motivated:
Motivation isn’t necessary if the plan is automatic. Focus on execution, not how you feel in the moment.
Finally, by using ‘if-then’ plans, you can simplify decision-making, turn goals into actionable steps and build momentum for meaningful progress. Start today with one small ‘if-then’ plan and watch how it transforms your habits and goals.
www.carolinecrotty.ie
How to reduce stress and anxiety
Stress and anxiety are human experiences. They cannot be avoided, however, they can significantly impact our well-being. Fortunately, there are evidence-backed techniques to effectively cope with stress and anxiety, empowering you to take control of your emotional and mental health.
Mindfulness
Mindfulness is a powerful technique that involves focusing our attention on the present moment, maintaining an awareness of thoughts, feelings and environment through a compassionate and accepting lens. Originating in Buddhist meditation, secular mindfulness practice is now mainstream. Numerous studies demonstrate its effectiveness in reducing stress and anxiety. By cultivating mindfulness, we can develop an increased awareness of our thoughts and feelings, allowing us to respond to stressors more clearly and calmly. We might begin by paying attention to whatever’s around us by looking at the sky, or the colours of leaves, feeling our feet on the ground while we feel our breath – that’s being present and mindful, and we can do it where ever/whenever.
Physical Exercise
This is a game-changer. Do not stop because you are ageing – do even more for as long as your body allows! Engaging in regular physical exercise is not only beneficial for our physical health but has positive effects on our mental well-being. Exercise releases endorphins, which are natural mood-boosting chemicals in the brain. It also reduces stress hormones and improves sleep, all of which contribute to a decrease in stress and anxiety levels. Aim for at least 30 minutes of moderate-intensity exercise most weekdays.
A Healthy Lifestyle
A healthy lifestyle plays a crucial role in managing stress and anxiety. Ensure to get enough sleep. Prioritise eating a balanced diet with nutrient-rich foods. Limit the intake of caffeine and alcohol, which can contribute to anxiety symptoms. Hydrate with water. Additionally, practising good time management and setting realistic goals can reduce feelings of overwhelm and stress.
Supportive Network
Social support is essential in coping with stress and anxiety. Cultivate strong relationships with friends, family, or support groups who can provide understanding, empathy, and encouragement. Research suggests that having a reliable support network can buffer the adverse effects of stress and enhance our overall well-being. Join a group if you feel isolated Phone the Samaritans any time, day or night on 116123 (no charge from mobile or landline).
Cognitive Behavioural Therapy
Cognitive-behavioural therapy (CBT) is a well-established, evidence-based approach to managing stress and anxiety. CBT helps identify and challenge negative thought patterns and replace them with more realistic and helpful thoughts. Reframing our perceptions and beliefs can reduce anxiety and improve our ability to cope with stressors.
Courses can be found at: https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself
Self-Care
Engaging in self-care activities is crucial for stress management. Make time for activities that bring you joy and relaxation, such as hobbies, reading, listening to music, or spending time in nature. Setting aside regular periods for self-care helps replenish our energy, promotes emotional well-being, and reduces the impact of stressors. There are some self-care tips here.
Finally, reducing stress and anxiety is possible through evidence-based strategies. We can take proactive steps towards improving our mental well-being by incorporating mindfulness, exercise, healthy lifestyle choices, social support, cognitive-behavioural techniques, and self-care activities into our daily routines. It is vital to tailor these to your individual/specific needs (cut your cloth according to your measure) and consult a mental health professional if you require additional support.
Procrastination is common, and from personal experience, it is very frustrating! It can be defined as postponing or delaying a task or activity. Procrastination can lead to missed deadlines, increased stress, and a sense of guilt or failure. However, with the right strategies and mindset, procrastination can be conquered.
Why Do We Procrastinate?
When people don’t feel motivated to undertake a task, they may put it off until later or just avoid it altogether. Fear of failure is a common reason why people procrastinate, putting off a task because they fear they won’t be able to complete it satisfactorily. When a task feels too big or complex, people can feel overwhelmed and postpone it until they feel better prepared or have more time (which may not necessarily come within the anticipated timeline for completion).
Perfectionism can be another cause of procrastination when a task is delayed until it can be completed perfectly. If someone feels they don’t have enough time to achieve a level of perfection, then procrastination may loom. Lack of time-management skills such as being unable to prioritise tasks, or break down large tasks into smaller ones can lead to procrastination. Being easily distracted is a source of my procrastination. There are so very many distractions such as mobile phone notifications or emails, or social media updates or looking at the clouds move across the sky!
What Helps with Procrastination?
One of the most effective strategies is breaking tasks into smaller, manageable pieces/steps. This can help seemingly huge tasks seem less overwhelming and ultimately more achievable. Setting specific goals and deadlines provides motivation for task completion. Creating a to-do list can help prioritise tasks and ensure there is sufficient time scheduled for completion. Using time-management techniques helps reduce procrastination.
However, and this is true in my case, procrastination is a coping mechanism when faced with the enormity of an anxiety-causing task with an unclear outcome when cleaning and tidying become more attractive! That then leads to thoughts about the procrastination which exacerbates stress about procrastination in the first place so it can become circular.
Eliminating distractions such as turning off social media or email notifications can be helpful (I know this first hand). Working in a quiet workspace with mobiles in a different room reduces distraction and can help increase focus. Holding yourself accountable to a partner or to a work colleague can provide sufficient motivation for completing tasks. Practicing self-compassion is important for reducing procrastination. Instead of beating yourself up about procrastinating, focus on taking small steps towards completing the task. Telling myself to stop procrastinating rarely works instead DO ONE THING. Literally do something! I set the timer for ten minutes and do one thing. That’s it then I’ve made a start and I’m out of the traps. I also try to imagine just how amazing finishing will feel which can be hard to visualise but it is helpful!
Making a specific plan for when, where, and how a task will be completed is useful. That helps you imagine exactly what needs to be done next, providing a clear plan of action. Rewarding yourself can be a helpful strategy – have a series of rewards when tasks are completed can provide motivation and reduce procrastination.
Reframing involves changing negative or self-defeating thoughts about a task or situation into more positive, motivating thoughts. Maybe thinking of a time when you did something similar or reminding yourself of how you know you can do this might be helpful. We thrive with praise – so self-praise is important. Recognise what you are doing and getting done rather than what is not yet complete. Goal-setting can reduce procrastination. Setting specific, achievable goals can provide motivation and structure for task-completion. Try time management techniques or the Pomodoro Technique:
Set a timer for 25 minutes. Focus on one task until the timer sounds.
That’s one Pomodoro completed.
Take a five-minute break.
After four completed Pomodoros, take a 15-30 minute break.
Self-compassion and relaxation techniques can als0 help reduce anxiety and increase focus, which in turn can reduce procrastination.
In conclusion, procrastination is common and interferes with productivity, success, and overall well-being because it’s frustrating to feel stuck. So set a timer for ten minutes and do something! A done something is better than a perfect nothing.
www.carolinecrotty.ie
Time is a precious resource in limited supply. No matter how often we wish for more time, only seven days a week remain! Time management is a critical skill that can significantly impact our personal and professional lives. Good time management can help us accomplish more, reduce stress, and improve our overall quality of life.
Planners/Calendars
An effective time management tool is using a planner or calendar. Write/enter all appointments, deadlines, and tasks to keep them in one place. This ensures you won’t forget anything important. Use your daily planner to set goals and track progress. Sleep, nutrition, exercise, and friends/family time can be scheduled too.
Set Priorities
The first step in effective time management is setting priorities. Determine what tasks are most important and which can wait. Complete high-priority tasks first (i.e. urgent and important tasks) and then move to lower-priority ones. This will help keep you on track and ensure you are making progress on critical tasks.
Break Tasks into Smaller Pieces
Big tasks can seem overwhelming, which can lead to procrastination. To avoid this, break big tasks into smaller, more manageable pieces. This can help you make progress on a task without becoming overwhelmed. When tasks are overwhelming, give maximum effort for 15-30-minute intervals to help avoid procrastination. Getting something done will make the task appear less daunting, which can help keep you motivated.
Avoid multitasking
Although tempting, there are more effective ways of managing time than multitasking because trying to do too many things simultaneously can decrease productivity and increase stress. It’s better to focus on one task at a time and complete it before moving on to the next task. This approach can help you maintain concentration.
Learn to Say No
Saying “yes” can mean taking on more than you can handle. Saying “no” can be difficult but essential for effective time management. Before agreeing to any request, ask yourself if it aligns with your priorities or if it is something that you can/want to do – if it doesn’t, then politely decline. Say “I’ll get back to you about that” if you are inclined to blurt out a “yes” without thinking!
Take Breaks
Working for long periods without a break makes us less productive. It may seem counterintuitive to take breaks, but taking regular breaks helps us recharge and refocus. Use breaks to do something that relaxes and energises you, such as going for a walk or listening to music.
Delegate
Delegating tasks to others better suited to handle them can free up your time and help you focus on tasks only you can do. Before you delegate a task, make sure the person you’re delegating to has the necessary skills and resources and is clear about what is needed of them.
Set Achievable Goals
Setting goals is an essential part of effective time management. Don’t set yourself up for failure by setting goals that are too ambitious or unrealistic. Instead, set challenging but achievable goals and work hard to reach them.
In conclusion, effective time management is essential for accomplishing more, reducing stress, and improving overall quality of life. Make the most of limited time by setting priorities, using a planner, breaking tasks into smaller pieces, avoiding multitasking, learning to say no, taking breaks, delegating tasks, and setting realistic goals. It’s a skill that can be learned – be patient with yourself while you learn to say ‘no’!
Time management is easier than you might think. Be disciplined. Decide and act.
Time analysis. Examine and log how you currently use your time – effective time / time-wasting.
Write. Keep a diary of appointments and to-do list updated daily. Highlight key tasks. Cross-off completed tasks.
Do it. Break big tasks into manageable steps otherwise they seem overwhelming. Tackle vital tasks first. Completion beats procrastination.
Say ‘no‘. When you are caught for time or simply do not want to do something say no.
Ask for help. Share your difficulties and frustrations with others. Ask for help.
Set Limits. Set achievable goals. Stick to specific time-frames. Ensure you break every hour for a snack and change of scenery before returning to a task with a fresh perspective.
Disconnect. Do not allow social media or your phone to distract you. Keep mobiles, tablets, laptops in another area. If working on a screen, do not open unnecessary apps or windows (thus avoiding temptation!).
Unsubscribe from unimportant emails and from social media notifications. It takes time but it is worth it.
Allow time. Give yourself plenty of time to complete any task. Allow extra time to reach destinations before scheduled appointments which ensures you remain relaxed. When organising children allow oodles of time because there may be several unexpected events.
Mind your body. Diet, sleep, exercise, relaxation, sunlight are all central to being able to make good decisions and keep thinking clear. Each facet of your physical health requires an allocated amount of time.
Leave work at work. Devise a strategy that works best for you. Leave work outside your home front door. If you work in your home remember that work is only one part of your life – learn to be fully present while at home.
Mind your mind. Learn how to unwind and a new relaxation technique. Stare at the clouds. Practice calm breathing which helps control racing thoughts.
Be kind to you. Have a contingency plan. Learn from mistakes. Progress is your aim not perfection. Perfection is not attainable. Reward yourself when you achieve your goals.
See Also: time management
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