Podcasts about vanderkam

All I need is three more hours in the day and life would be great.  I've told myself that a million times.   But Laura Vanderkam says it's not the number of hours in a day that's the problem. It's how you use them.   This episode is a re-release of one of my favorite author experts to follow on social media. Vanderkam is a time and productivity expert.  Vanderkam is the New York Times best-selling author of eight books on time management and host of the daily productivity podcast Before Breakfast. Her books include "What the Most Successful People Do Before Breakfast" and "168 Hours: You Have More Time Than You Think." "We all have 24 hours in a day," she said. "And many of the things we think are happening in our lives are based mostly on impressions." Vanderkam says the easiest way to unlock free time is to keep a time log of what you actually do in a day. Often, we think we're busier than we are and can change our relationship with the clock.  Vanderkam has tracked every minute of her day for years.   "People track their time, and they tend to realize well, maybe I do have some free time. It's probably not as much as I want, but it's some. And then once you realize that you're like well, let's figure out ways to work with this," says Vanderkam. In this Dying to Ask: Where we tend to waste the most time How to keep a time log Why Fridays are the best day to plan your next week What is "effortful fun" and why it's worth planning some Mentioned in the episode: Want to see our documentary 'Always Remember Your Name?' Watch in 4k on YouTube here. Watch on KCRA.com and see lots of web extras about the Bucci family here.

Think you're busy? Try telling that to time and productivity expert Laura Vanderkam. Vanderkam is the New York Times best-selling author of eight books on time management and host of the daily productivity podcast Before Breakfast. Her books include "What the Most Successful People Do Before Breakfast" and "168 Hours: You Have More Time Than You Think." "We all have 24 hours in a day," she said. "And many of the things we think are happening in our lives are based mostly on impressions." Vanderkam says the easiest way to unlock free time is to keep a time log of what you actually do in a day. Often, we think we're busier than we are and can change our relationship with the clock. "People track their time, and they tend to realize well, maybe I do have some free time. It's probably not as much as I want, but it's some. And then once you realize that you're like well, let's figure out ways to work with this," says Vanderkam. In this Dying to Ask: Where we tend to waste the most time How to keep a time log Why Fridays are the best day to plan your next week What is "effortful fun" and why it's worth planning some Mentioned in the episode: Want to see our documentary 'Always Remember Your Name?' Watch in 4k on YouTube here. Watch on KCRA.com and see lots of web extras about the Bucci family here.

In this episode of Where Parents Talk, host Lianne Castelino interviews Laura Vanderkam, an author, podcaster, and speaker renowned for her expertise in time management and productivity. Vanderkam, who has written six books on the subject, including 'Tranquility by Tuesday,' shares her insights on how to effectively manage time, especially for busy parents. She discusses common misconceptions about time management, the importance of tracking time, and offers practical strategies to balance work, family, and personal time. Vanderkam emphasizes the significance of prioritizing activities, saying no to less important commitments, and incorporating weekly planning. She provides valuable tips for parents to manage their time more efficiently and find space for the things that truly matter.

From the challenges of balancing demanding careers and family life to the importance of flexing our schedules, time-management expert and author Laura Vanderkam shares practical tips for getting the double win, including when to plan for the week, what tasks to delegate to free yourself up, how to incorporate more movement into your day, and even the benefit of giving yourself a regular bedtime. Whether it's redefining the traditional notions of work-life balance or finding new ways to integrate personal and professional responsibilities, Vanderkam's insights offer practical tools to help listeners manage their time more effectively and create a life they love. By planning ahead and being mindful of how we spend our time, we can all move closer to winning at work and succeeding at life.Find links and complete show notes: doublewinshow.com/10Watch this episode on YouTube: youtu.be/owi5owlsWn4Take your FREE LifeScore Assessment at doublewinshow.com/lifescore.Join Michael Hyatt for his free webinar: Land More Coaching Clients, Transform Lives, & Stand Out in a Crowded Market. Visit doublewinshow.com/coach to reserve your seat.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

SECOND TEMPLE JEWISH VIEW of the Origin of Sickness & Demons “And we acted in accord with all of his words. All of the evil ones, who were cruel, we bound in the place of judgment, but a tenth of them we let remain so that they might be subject to Satan upon the earth. And the healing of all their illnesses together with their seductions we told Noah so that he might heal by means of herbs of the earth. And Noah wrote everything in a book just as we taught him according to every kind of healing. And the evil spirits were restrained from following the sons of Noah. (Jub 10:11–13)  Commentary – Mastema [fallen angel] required assistance in his work of corrupting and afflicting humanity. The key item to observe is the reference to healing (Jub 10:13). VanderKam explains, “One way the spirits harmed humans was by causing diseases; so, God ordered the angels to teach Noah medicines to counteract their influence.” The Second Temple Jewish mind saw a clear connection between illness and demonic activity. This consequentially blurred the line between healing and exorcism and, as we have seen, the overlap is discernible in the Gospels. Demons: What the Bible Really Says About the Powers of Darkness  NEW TESTAMENT VIEW OF SICKNESS & DEMONS John 10:37-38 - If I do not do the works of My Father, do not believe Me; but if I do, though you do not believe Me, believe the works, that you may know and believe that the Father is in Me, and I in Him.” John 14:12 - “Truly, truly, I say to you, whoever believes in me will also do the works that I do; and greater works than these will he do, because I am going to the Father. “And he called to him his twelve disciples and gave them authority over unclean spirits , to cast them out , and to heal every disease and every affliction.… These twelve Jesus sent out, instructing them, “Go nowhere among the Gentiles (no Stage 3) and enter no town of the Samaritans (no Stage 2), but go rather to the lost sheep of the house of Israel (Stage 1). And proclaim as you go, saying, ‘The kingdom of heaven is at hand.' Heal the sick, raise the dead, cleanse lepers, cast out demons .” (Matt 10:1, 5–7a; compare Mark 3:13–15; 6:7–13; Luke 6:13; 9:1, 2)  Luke 7:18-23 - 18 The disciples of John reported all these things to him. And John, 19 calling two of his disciples to him, sent them to the Lord, saying, “Are you the one who is to come, or shall we look for another?” 20 And when the men had come to him, they said, “John the Baptist has sent us to you, saying, ‘Are you the one who is to come, or shall we look for another?'” 21 In that hour he healed many people of diseases and plagues and evil spirits, and on many who were blind he bestowed sight. 22 And he answered them, “Go and tell John what you have seen and heard: the blind receive their sight, the lame walk, lepers are cleansed, and the deaf hear, the dead are raised up, the poor have good news preached to them. 23 And blessed is the one who is not offended by me.” Luke 8:1-2 - “Soon afterward he went on through cities and villages, proclaiming and bringing the good news of the kingdom of God. And the twelve were with him, and also some women who had been healed of evil spirits and infirmities: Mary, called Magdalene, from whom seven demons had gone out. Luke 8:36 - And those who had seen it told them how the demon-possessed man had been healed. (Gerasene/Gadarene demonic) Luke 9:37-43 - 37 On the next day, when they had come down from the mountain, a great crowd met him. 38 And behold, a man from the crowd cried out, “Teacher, I beg you to look at my son, for he is my only child. 39 And behold, a spirit seizes him, and he suddenly cries out. It convulses him so that he foams at the mouth, and shatters him, and will hardly leave him. 40 And I begged your disciples to cast it out, but they could not.” 41 Jesus answered, “O faithless and twisted generation, how long am I to be with you and bear with you? Bring your son here.” 42 While he was coming, the demon threw him to the ground and convulsed him. But Jesus rebuked the unclean spirit and healed the boy, and gave him back to his father. 43 And all were astonished at the majesty of God. Luke 13:10-16 - 10 Now he was teaching in one of the synagogues on the Sabbath. 11 And behold, there was a woman who had had a disabling spirit (spirit of infirmity) for eighteen years. She was bent over and could not fully straighten herself. 12 When Jesus saw her, he called her over and said to her, “Woman, you are freed from your disability.” 13 And he laid his hands on her, and immediately she was made straight, and she glorified God. 14 But the ruler of the synagogue, indignant because Jesus had healed on the Sabbath, said to the people, “There are six days in which work ought to be done. Come on those days and be healed, and not on the Sabbath day.” 15 Then the Lord answered him, “You hypocrites! Does not each of you on the Sabbath untie his ox or his donkey from the manger and lead it away to water it? 16 And ought not this woman, a daughter of Abraham whom Satan bound for eighteen years, be loosed from this bond on the Sabbath day?” Acts 5:16 - The people also gathered from the towns around Jerusalem, bringing the sick and those afflicted with unclean spirits, and they were all healed. Acts 10:38 - how God anointed Jesus of Nazareth with the Holy Spirit and with power. He went about doing good and healing all who were oppressed by the devil, for God was with him. EARLY CHRISTIAN VIEW of the Origin of Sickness & Demons Furthermore, we are instructed by our sacred books how from certain angels, who fell of their own free will, there sprang a more wicked demon brood, condemned of God along with the authors of their race. ...Their great business is the ruin of mankind. So, from the start, spiritual wickedness sought our destruction. Accordingly, they inflict upon our bodies diseases and other grievous calamities. And by violent assaults, they hurry the soul into sudden and extraordinary excesses. ...By an influence equally obscure, demons and angels breathe into the soul, and rouse up its corruptions with furious passions and vile excesses.  Tertullian (AD 197) “…the demons…No doubt, they are very kind, too, in regard to the healing of diseases! For, first of all, they make you ill. Then, to get a miracle out of it,...they withdraw their hurtful influence. Supposedly, then, they have wrought a cure!”  Tertullian (AD197) From the seed [of the fallen angels and women], giants [nephilim] are said to have been born. By them, arts were made known in the earth. They taught the dyeing of wool and everything that is done. When they died, men erected images to them. Yet, because they were of an evil seed, the Almighty did not approve of their being brought back from death when they had died. For that reason, they wander and they now subvert many bodies. And it is these whom you [pagans] presently worship and pray to as gods.  Commodianus (AD 240) ...As I was saying, these contaminated and abandoned spirits wander over the whole earth. They console their own ruin by destroying others. Therefore, they fill every place with snares, deceits, frauds, and errors. For they cling to individuals and even occupy whole houses, from door to door. ...And since spirits are without physical substance and cannot be held, they slink into the bodies of men. Secretly working in their inward parts, they corrupt the health of these persons, bring on diseases, terrify their souls with dreams, and harass their minds with frenzies. They do this so that by these evils, they may cause men to come to them for aid.  Lactantius (AD 304-313)

This week on Farmer's Inside Track we share a guide to vermiculture farming - a big term for cultivating earthworms for use in composting. Davidzo Chizhengeni, animal scientist and Zimbabwean vermiculture farmer shares a few tips to get started!   Gert Greyvenstein, retired chief resource conservation inspector at the department of agriculture, land reform and rural development joins us to talk about one of the worst swarms of locusts outbreaks we've seen in Mzansi in decades. This week our “Agripreneur 101” segment features, Nicole Sherwin who believes in balance. Her products contains all natural, plant based ingredients, and are created to make people happier and healthier.  Our book of the week is Off the Clock by Laura Vanderkam. And, our farmer tip of the week comes from Zamo Shongwe, Buhle Farmer's Academy, finance and business director.

About 20 centuries ago, hundreds of documents from a written library of scrolls were carefully placed into clay jars and deposited for safe-keeping into many of the western caves of Israel's Dead Sea region. The area refers to the Qumran.The discovery of the Dead Sea Scrolls captured the attention of numerous academics, religious leaders, and biblical researchers emerging from all walks of life. Since their discovery between 1947 and 1956, deciphering and translation continued well into the 1990s. All work is now published and is widely available for anyone interested in studying these ancient documents.An analysis of the scrolls through the eyes of the many researchers and translators involved in the project will provide us with some unique insights into the spiritual and cultural issues of the mid to late Jewish Second Temple Period.To help us understand the Dead Sea scrolls and their importance, I spoke with Dr. James C. Vanderkam, retired Professor of Hebrew Scriptures at Notre Dame University's John A. O'Brien Department of Biblical Theology. Professor VanderKam received his doctorate from Harvard University in 1976. As a member of the editorial committee preparing the Dead Sea Scrolls for publication, he edited thirteen volumes in the series Discoveries in the Judaean Desert.In addition to publishing numerous essays in journals and books, professor Vanderkam's other published works include a Commentary on the Book of Jubilees, Studies in the Hebrew Bible and Second Temple Literature, An Introduction to Early Judaism), The Meaning of the Dead Sea Scrolls, High Priests after the Exile, The Book of Enoch, and The Dead Sea Scrolls and the Bible.Join us for this interview, Episode 97 from Real Israel Talk Radio.Support the show (https://www.paypal.com/biz/fund?id=23WBKCMBHKDT8/Ancient Roads: Real Israel Talk Radio)

About 20 centuries ago, hundreds of documents from a written library of scrolls were carefully placed into clay jars and deposited for safe-keeping into many of the western caves of Israel's Dead Sea region. The area refers to the Qumran. The discovery of the Dead Sea Scrolls captured the attention of numerous academics, religious leaders, and biblical researchers emerging from all walks of life. Since their discovery between 1947 and 1956, deciphering and translation continued well into the 1990s. All work is now published and is widely available for anyone interested in studying these ancient documents. An analysis of the scrolls through the eyes of the many researchers and translators involved in the project will provide us with some unique insights into the spiritual and cultural issues of the mid to late Jewish Second Temple Period. To help us understand the Dead Sea scrolls and their importance, I spoke with Dr. James C. Vanderkam, retired Professor of Hebrew Scriptures at Notre Dame University's John A. O'Brien Department of Biblical Theology. Professor VanderKam received his doctorate from Harvard University in 1976. As a member of the editorial committee preparing the Dead Sea Scrolls for publication, he edited thirteen volumes in the series Discoveries in the Judaean Desert. In addition to publishing numerous essays in journals and books, professor Vanderkam's other published works include a Commentary on the Book of Jubilees, Studies in the Hebrew Bible and Second Temple Literature, An Introduction to Early Judaism), The Meaning of the Dead Sea Scrolls, High Priests after the Exile, The Book of Enoch, and The Dead Sea Scrolls and the Bible. Join us for this interview, Episode 97 from Real Israel Talk Radio.

In this episode, we're joined by Tom Vanderkam, lead singer and guitarist of HAWKING. Topics include the creative process when producing your own music, how Tom approached producing for his band HAWKING, band stories, and more. Watch on YouTube youtu.be/Htfz5FsvqCA Follow Tom Instagram: instagram.com/tomvanderkam/ Facebook: facebook.com/tomvanderkam Twitter: twitter.com/tomvanderkam Check out Tom's band HAWKING hawkingband.com Listen to "Red Lives Don't" by Neon Empty (produced by Tom) open.spotify.com/track/40jFVea44xcbAi77gdQf8i?si=Wvr0d64PTUSG0RwwKWk24A&dl_branch=1 Follow Us Instagram: instagram.com/royaloakband/ Facebook: facebook.com/royaloakmusic TikTok: tiktok.com/@royaloakband Twitter: twitter.com/RoyalOakBand

This is a podcast with Yoel Halevi from Hebrew in Israel, where we discuss the validity of the calendars in Israel. Is the Enoch calendar valid or did the current community had any legal authority to establish a calendar? Resources:  Abbeg, Martin G., Jr., Cook, Edward M., and Wise, Michael Owen, The Dead Sea scrolls: A New Translation 1999 San Francisco: Harper, SanFrancisco 1999. Baumgarten, Albert I., The Flourishing of Jewish Sects in the Maccabean Era: An Interpretation, (Supplements to the Journal of the Study of Judaism 55), Brill: Leiden, 1997. Ben Dov, Jonatan, Head of all years: astronomy and calendars at Qumran in their ancient context, Leiden: Brill 2008. “The 364-Day in the Dead Sea Scrolls and Jewish Pseudepigrapha”, In The Qumran Scrolls and Their World, Kister M. (ed.), Jerusalem: Yad Ben-Tzvi, 2009, pp.435-476. Black M. in consolation with James C. VanderKam, The Book of Enoch or 1 Enoch: A New English Edition with Commentary and Textual Notes, Leiden: Brill, 1985. Flusser, David, Yadin Azzan, Judaism of the Second Temple Period: Qumran and Apocalypticism Vol.1, Eerdmans: Grand Rapids, 2004. Judaism of the Second Temple Period: Sages and Literature Vol.2, Eerdmans: Grand Rapids, 2004. Jesus, Magness Press: Jerusalem, 2001.  Nickelsburg, George W.E., VanderKam, James C., 1 Enoch: The Hermeneia Translation, Fortress Press: Minneapolis, 2012. VanderKam, James C., Calendars in the Dead Sea Scrolls: Measuring Time (The Literature of the Dead Sea Scrolls), Routledge: Milton Park, 1998. -              Jubilees: The Hermeneia Translation, Fortress Press: Minneapolis, 2020.

Laurie and Joe examine the Ark of the Covenant as possibly being  a piece of ancient alien technology that, because of its inherent power, was recorded in the Bible as bearing the very presence of God Himself.https://www.history.com/news/fate-of-the-lost-ark-revealed  https://faculty.washington.edu/snogel/PDFs/articles/noegel-ark-2015.pdf/ https://phys.org/news/2018-07-reveals-great-pyramid-giza-focus.amp https://www.ancient-code.com/the-pyramid-of-giza-and-the-ark-of-the-covenant-a-connection/ https://www.christianpost .com/news/is-the-ark-of-the-covenant-inside-a-church-in-ethiopia-historians-claim-of-having-seen-the-ark-disputed.html/ https://www.tampabay.com/archive/1996/01/06/archaeologist-says-he-knows-where-ark-of-covenant-stood/ The Dead Sea Scrolls After Forty Years, H. Shanks, J. Vanderkam, P. McCarter, J. Sanders, (1991), Biblical Archaeology SocietyThe Sign and the Seal, G. Hancock, (1992), Simon and Schuster, Inc. Forbidden Religion, J..Kenyon, (2006), Bear and CompanyFollow us on Facebook

Do You Have The Time? Hey there, Brent Perry with Business on Purpose. Happy Friday. I hope whenever you have stumbled across this video you are doing well. I ran across a quote from Laura Vanderkam this week, “Do you not have time or do you just not want to do it? There is a difference! Blaming time for what you aren't prioritizing doesn't complete tasks.” I ran across this quote as I was studying because I was having several conversations around time management and weekly schedules this week, and this idea really got me thinking. What kind of time are we prioritizing?  In college, I fell in love with ultimate frisbee. I grew up playing every sport you could think of and played baseball all through high school. So when I got to UT frisbee was something new. Something exciting. Something fresh. I was in. And I remember one night as I was cramming for an accounting exam the next day the text came through…” frisbee at rocky hill tonight?” Now you should also know that up to this point I had procrastinated, and this was the first night I was opening the books to study for this exam. This decision really was a no-brainer. I had put off studying, and now I was going to miss out on something I loved because I hadn't managed my time. But, alas, I just couldn't help myself. Ultimate frisbee was calling, and I had to go. So I went and played, for hours. Had a blast. Came home, tried to pull an all-nighter, and got up the next morning went to my exam, and walked out with a C-. It really could have been worse, but not my finest moment as a student. The truth was, I just didn't want to study. I had the time. There was nobody or nothing to blame but myself and my lack of time management. Again, Vanderkam's quote, “blaming time for what you aren't prioritizing doesn't complete tasks.” The task at hand wasn't completed.  In sharing this story, I am sure that most (if not all of you) can relate to this story from some point in your life. And I hope that as we have gotten a little older, maybe a little wiser, that we can learn from these times. Especially when it comes to the businesses you run and work in. How is your time management? How is your schedule?  Are you making the time for all that matters? Are you making time to work on your business and not just in your business?  Our hope is that you have a weekly schedule, an ideal weekly schedule if you will. One that allows you to focus on your business and those tasks that you need to get done.  Do me a favor...look at your week. Monday through Friday. And let's start filling in some time. Start with the “big rocks.” The non-negotiables. Maybe that's a weekly workout you need in your life. Maybe that's taking your kids to school. It probably involves specific roles in your work that need to get done. And let's get those down on paper.  An easy place to start, write out a calendar for next week. Write out the non-negotiables. And then use some space to write in time to work on your business.  Ask yourself, do you have the time? Or do you just not want to do it? This will help you as you move forward, and begin to work on delegation in your business. Thanks for your time... literally!  Have a good weekend. 

Do You Have The Time? Hey there, Brent Perry with Business on Purpose. Happy Friday. I hope whenever you have stumbled across this video you are doing well. I ran across a quote from Laura Vanderkam this week, “Do you not have time or do you just not want to do it? There is a difference! Blaming time for what you aren't prioritizing doesn't complete tasks.” I ran across this quote as I was studying because I was having several conversations around time management and weekly schedules this week, and this idea really got me thinking. What kind of time are we prioritizing?  In college, I fell in love with ultimate frisbee. I grew up playing every sport you could think of and played baseball all through high school. So when I got to UT frisbee was something new. Something exciting. Something fresh. I was in. And I remember one night as I was cramming for an accounting exam the next day the text came through…” frisbee at rocky hill tonight?” Now you should also know that up to this point I had procrastinated, and this was the first night I was opening the books to study for this exam. This decision really was a no-brainer. I had put off studying, and now I was going to miss out on something I loved because I hadn’t managed my time. But, alas, I just couldn’t help myself. Ultimate frisbee was calling, and I had to go. So I went and played, for hours. Had a blast. Came home, tried to pull an all-nighter, and got up the next morning went to my exam, and walked out with a C-. It really could have been worse, but not my finest moment as a student. The truth was, I just didn’t want to study. I had the time. There was nobody or nothing to blame but myself and my lack of time management. Again, Vanderkam’s quote, “blaming time for what you aren’t prioritizing doesn’t complete tasks.” The task at hand wasn’t completed.  In sharing this story, I am sure that most (if not all of you) can relate to this story from some point in your life. And I hope that as we have gotten a little older, maybe a little wiser, that we can learn from these times. Especially when it comes to the businesses you run and work in. How is your time management? How is your schedule?  Are you making the time for all that matters? Are you making time to work on your business and not just in your business?  Our hope is that you have a weekly schedule, an ideal weekly schedule if you will. One that allows you to focus on your business and those tasks that you need to get done.  Do me a favor...look at your week. Monday through Friday. And let’s start filling in some time. Start with the “big rocks.” The non-negotiables. Maybe that's a weekly workout you need in your life. Maybe that’s taking your kids to school. It probably involves specific roles in your work that need to get done. And let’s get those down on paper.  An easy place to start, write out a calendar for next week. Write out the non-negotiables. And then use some space to write in time to work on your business.  Ask yourself, do you have the time? Or do you just not want to do it? This will help you as you move forward, and begin to work on delegation in your business. Thanks for your time... literally!  Have a good weekend. 

In this episode, we talk Typescript with Dan Vanderkam, principal software engineer at Sidewalk Labs, and author of Effective TypeScript. Dan talks about the difference between working on a personal project versus a project at scale, what typescript is, and how it can help you once you move to those larger projects. Show Links TwilioQuest (sponsor) DevDiscuss (sponsor) DevNews (sponsor) Linode (sponsor) DataStax (sponsor) Pluralsight (sponsor) TypeScript Sidewalk Labs Effective TypeScript The Secret Guide To Computers BASIC Mount Sinai Alphabet Inc AlphaGo JavaScript Type Systems C# Turbo Pascal Effective C++: 55 Specific Ways to Improve Your Programs and Designs, Third Edition TypeScript Handbook Basarat's TypeScript Deep Dive Basarat's T Programming TypeScript TypeScript Quickly

Laura Vanderkam joins me to discuss how working parents can still manage your kid's virtual schooling, get stuff done, and co-exist in the same house! Vanderkam is a time management superstar, author of "The New Corner Office", "Off The Clock" and hosts The New Corner Office, Best of Both Worlds, and the Before Breakfast podcasts! Also in this show, Justin discusses fake engagement and even interviews a person that claims he can manipulate Apple Podcast ratings. Also, we discuss how top CEOs are responding to the new work-from-home era, and I write Elon Musk a letter, re-starting my infamous Letters To Elon experiment. 1:35 - Is Patagonia's new "Vote The A**holes out" tag a wise move? 7:12 - Laura Vanderkam provides tactics on parents and kids working from home. 38:55 - Letters To Elon! The worst podcast idea EVER! 42:12 - Fake engagement and I speak to someone who can FAKE podcast numbers!

On today’s show I am recommending nine nonfiction and business books that have helped me create and grow my freelance business: “Atomic Habits” by James Clear For the past two years I have read this book at the beginning of the new year, which might become an annual tradition because it sets me on a good habit course for the year. One quote from the book I really like is “You do not rise to the level of your goals. You fall to the level of your systems.” That means if you don’t put a system and habits in place for each of your goals, they’ll just be floating out there with no structure or plan to actually achieve them. You need to create a step-by-step plan for how to achieve each of these goals. And you need to start with baby steps. Another quote I really like is “Habits are the compound interest of self-improvement.” That means you will not notice an improvement the first time you start a new habit; you may not even see improvements week after week. Transformation takes time. One of the concrete things James provides in his book are the four simple steps to building better habits. These steps are: Cue Craving Response Reward “Deep Work” by Cal Newport “Deep work” is that cognitively demanding work, work that requires concentration and creativity and deep thinking—which means no distractions. For me, this is writing. What is it for you in your business? I am not an effective writer if I’m trying to squeeze writing in in between meetings, checking email and posting on social media. Instead, Newport helps you figure out how to concentrate, minimize distractions and focus deeply on your work. He warns you about the different types of distractions that might pop up and how you can develop strategies to fight against them. “Make Time” by Jake Knapp and John Zeratsky This book provides time, productivity and focus strategies that are tactical and helpful. This book is a lot breezier to read than the other two books I just recommended, but that doesn’t mean it’s fluff. It has silly illustrations and a fun, conversational tone. There are 87 tactics in this book that you can try to focus better and be more productive. A couple of the tactics that have helped me: Pick a highlight for your day—the one thing that you must get done—and then zero in on getting it done. The book calls that “laser focus.” Pick a soundtrack for your highlight. Choose one song, the same song, to play whenever you start your highlight for that day. I do this now whenever I am going to start deep work like writing. I have one song I play every time, and I’ve become Pavlov’s dog. Any time I hear this song I know that it’s time to buckle down and do a project. It’s my cue to get to work. It really works. Skip the morning check-in. At the end of each day, I go over my calendar and tasks and write out my to-do list for the next day. I choose my highlight for the next day. Then, when I wake up the next morning, I get straight to work on my highlight. I don’t check email or social media. Or, if I do check email, I check only for emergency emails from clients. I don’t respond to regular emails or even read them. Setting a timer for about 10 minutes can help you from getting sucked into email. “Off the Clock” by Laura Vanderkam This book, by a productivity and time tracking expert, was so much more than I thought it would be. It's not just a quick-read, “here are a few tips” productivity book. Vanderkam teaches us how to live life with more intention, to “linger” and “savor” and to invest in your happiness by being mindful of how you spend your time and how you WANT to spend your time. Laura talks about “letting it go”—how not to obsess over certain goals and how not to be so hard on yourself when you don’t hit perfection. She talks about little ways to invest in your own happiness and to appreciate the small things in life. Incidentally, these are all concepts that might really help during the pandemic. “Quiet: The Power of Introverts in a World That Can’t Stop Talking” by Susan Cain As an introvert, I wasn’t sure what I could learn from this book. I know how I am and what I like. But I loved this book. It was way more in-depth and researched that I expected—not a fluffy, self-help book at all. This book explains in detail how being introverted can manifest in the real world, which has really helped me explain to other people why I like the things I like and do the things I do. The book also dives into the history of introvertedness, explaining when the U.S. started treasuring extroverts more. The author explains the values treasured by Eastern versus Western cultures and gives a ton of tips for living with and working with introverts and for raising kids who are introverts. “Better than Before” by Gretchen Rubin Rubin is probably best known for her book “The Happiness Project,” which I also liked. But “Better than Before” is where Rubin first introduces us to her framework The Four Tendencies. She argues that everyone falls into one of four categories based on how we respond to expectations from ourselves and from others—internal and external expectations. She has written a book called “The Four Tendencies” and you can also take a quiz to find out which of the four you are. Knowing your tendency helps you figure out how to use the right habit creation techniques that work for you. For example, I’m a questioner, and Gretchen helped me realize why “accountability” doesn’t work for me. You hear so often in business to form accountability groups or if you make yourself accountable to others, you’ll get things done. This could mean, if you sign up for a class, and especially if you pay for it, you’ll definitely go. But that doesn’t work for me. “Better than Before” will help you get to know yourself better and teach you what techniques work for you best. And then, Rubin provides a ton of habit formation tips to help you get things done. “The Freelance Content Marketing Writer” by Jennifer Goforth Gregory This book is gold for content marketing writers, whether you’re brand-new to this type of writing or have been doing it for 20 years. There is also a lot of tactical advice on how to get clients that can be helpful to non-writers as well. Gregory talks about how to use LinkedIn effectively and shares her template for a very short, to-the-point “letter of introduction,” which she compares to a pickup line. As she explains, you’re just trying to get a date with the person; you’re not trying to build an entire relationship with that first LOI. She also talks about how to price your projects, why freelancers need to talk about money with each other and how to find anchor clients. “Secrets of a Freelance Writer: How to Make $100,000 a Year or More” by Robert Bly This was one of the first freelance books I purchased. It’s a little dated, but the bulk of the book contains really helpful information, especially for newer freelancers or those who need to set themselves up as a freelance business rather than just flying by the seat of their pants. I gained a lot of confidence from reading this book. For example, Bly talks about how freelancers offer professional services and should not be shy or apologetic about their fees, but simply state them matter of factly. It’s that type of tone and tips that helped me believe I was a freelance business owner. And while the book is for writers, there is some information in there that would help any freelancer, like how to set your fees, how to network and brand yourself, how to deal with client problems and how to generate sales leads. “The Money Book: for Freelancers, Part-Timers and the Self-Employed” by Joseph D’Agnese and Denise Kiernan This book is also a bit old, but it’s a good staple, especially for those who need to get a better handle on your income and finances. The book provides a lot of advice about how to rethink how you use, earn and spend money. It can help you with debt and savings and getting your spending under control. It’s one of the few financial books I’ve seen that is written specifically for freelancers. Biz Bite: Take care of your future self. The Bookshelf: “The Family Upstairs” by Lisa Jewell    Resources: Episode #4 of Deliberate Freelancer: Work Only with Nice Clients, with Jennifer Goforth Gregory

By studying hundreds of time management logs and interviewing some of the most productive men and women in the country, Laura Vanderkam hasn’t just become one of the most sought after time management experts in the country, she has learned what it takes to get the most of time, whether that means doing more for work or making more time to play.      Vanderkam also happens to be the time management expert who taught Amy everything she knows about productivity and getting the most of her time, one of Amy’s favorite subjects. She also has tried Amy’s 20 minutes a day outdoor time experiment.    What she’s learned about time management and getting the most out of the minutes we have can help you find more minutes in your schedule to spend in nature. Hear her best tips, tricks, and insights on this exciting episode of the Humans Outside podcast. Find full show notes at humansoutside.com Register for our newsletter to win a decal: https://humansoutside.com/contact-us/ Follow us on Instagram and share your outdoor life with the hashtag #humansoutside365.

Nationally-recognized productivity expert and podcast host Laura Vanderkam joins The Mountain Life this week. Vanderkam draws on her 18 years of experience working from home in the THE NEW CORNER OFFICE: How The Most Successful People Work From Home . Many of us in the last four or five months have worked from home for the first time. Now, with this brief experience, it's time for a check in to find if we are the most efficient and effective working remotely....and if not, how to improve.

Espero que não tenha cometido nenhum equívoco nas explicações, ainda não sou um expert no assunto. A intenção é providenciar perspectiva básica e geral mais do que detalhes profundos, simplesmente porque são enriquecedores. Peço desculpas por qualquer coisa e agradeço pelo seu tempo e atenção. Deus abençoe! Bibliografia: James C. Vanderkam. An Introduction to Early Judaism The Complete Dead Sea Scrolls in English (7th Edition) (Penguin Classics) Lindberg, Carter (2006). A Brief History of Christianity. Blackwell Publishing. p. 15. ISBN 1-4051-1078-3. The Cambridge History of the Bible (volume 1) eds. P. R. Ackroyd and C. F. Evans (Cambridge University Press, 1970) Brakke, David (October 1994). "Canon Formation and Social Conflict in Fourth-Century Egypt: Athanasius of Alexandria's Thirty-Ninth 'Festal Letter'". The Harvard Theological Review. 87 e tambem: The History of Christianity por Gonzales.

Laura Vanderkam talks about how you can feel less busy while getting more done with the 168 hours we all have each week. She shares some tips and tricks to make your days more productive, less rushed and spend more time on the things that matter.  Some things we discussed:  Time Tracking how tos The list of 100 Dreams Teaching kids responsibility  Time is elastic and we can manipulate its perception  How she divides her time and attention between 5 children   BECOME A SUPPORTER OF THE SHOW 1. With your support we can continue the production of the podcast uninterruptedly. You can choose a level of support on Patreon.com by becoming a patron. 2. One time donations are also deeply appreciated. Give from the heart now.   FULL SHOW NOTES www.authenticparenting.com/podcast    ***Want to get most out of your listening experience? Download the Easy Start Guide PDF with clickable links to past podcast episodes (over 160) grouped by category. East Start Guide>>>http://eepurl.com/ggtWk1   ABOUT ME I help overwhelmed, frustrated parents who want to parent differently than their parents, make sense of their early childhood experiences, connect to their authentic self and their children on a deeper level, reduce stress, bring more ease, calm and joy into their lives by yelling less, and practicing non-punitive discipline.   WORK WITH ME Listeners of the podcast get 10% on my coaching services.  I would be thrilled to support you in your parenting journey! Click here to get started with my Introductory (3 Sessions) Package or REAL Change Package - 6 Private Coaching Sessions-worldwide! :) Court-Ordered Parenting Classes (in person NJ, NY,and PA residents only)    YOUR FEEDBACK IS VALUABLE! Do you have a comment, question, or a takeaway about this episode or the podcast in general?   USA listeners call 732-763-2576 right now and leave a voicemail. International listeners use the FREE Speak Pipe tool on my website. Add your voice. It matters! Email: info@authenticparenting.com   RATE & WRITE REVIEW FOR THE SHOW Watch this quick video tutorial on YouTube to how rate and write a review for the podcast on Apple Podcasts.   SUBMIT YOUR PARENTING QUESTIONS TO BE ANSWERED IN THE SHOW: Voicemail: 732-763-2576 Speak Pipe for sending audio messages Email: info@authenticparenting.com   CONNECT WITH ME ON SOCIAL MEDIA Authentic Parenting on Facebook Instagram   NEED PARENTING SUPPORT? Join the Authentic Parenting FREE online community Thanks for listening!   With gratitude, Anna Seewald, M.Ed, M.Psy Parent Educator, Keynote Speaker, Author www.authenticparenting.com

Off the Clock: Feel Less Busy While Getting More Done by Laura Vanderkam My rating: 5 of 5 stars I’ve been obsessively telling everyone about this quick read. If you, like me, feel a bit “at war” with time, feeling there’s “never enough” and you “don’t have time to relax,” then you’ll benefit from Vanderkam’s wisdom, too. The book, true to its title, offers realistic ways to both feel less busy and get more done. More importantly, Vanderkam reminds us to focus on making the most of the moments and time we do have and always remember that "people are a good use of time." View all my reviews I have a vivid memory from ten years ago of my youngest child, then age four, asking me, "Mommy, are we in a rush?" I stopped in my tracks and realized that, yes, in fact, we were in a rush. We seemed to always be in a rush to get somewhere, get one more thing done, or just get out the door. He knew that, because he was always with me and was learning about how life worked from me. I was not being a good role model in how I viewed and used my time. I didn't want to always be in a rush, and I certainly didn't want my sweet boy thinking that life is always just a rush from one thing to the next. In the past decade, I have not fulfilled my goal of stopping to watch the sunset every single night, but I have learned to savor moments a bit more, slow down once in a while, and listen well (sometimes) to my people as they share their stories. I have had far more coffee and walk dates with friends, read more books, and gone to bed earlier. I even slowed down enough to write the book I've always dreamed of writing. There is, in fact, enough time to do the things we want to do. We just need to learn to prioritize the things that are most important and make time for those things first rather than hoping we'll miraculously end up with time for them once our "to do" list is done. Off the Clock offers tips for making the most of the time we have. Watch Vanderkam's TED Talk, "How to gain control of your free time": Visit Vanderkam's Website (I've subscribed to her email list and am going to try out her time log!) Listen to Ep. 56: Off the Clock with Laura Vanderkam.

How to Subscribe to Vibrant Happy Women: Apple Podcasts · Android · Overcast · Castbox · Radio Public About this Episode: Have you ever met someone who didn’t wish for more time in their day? There always seems to be more to do than you have time for...but what it if you could shift your thinking and discover that you really DO have time for doing the things you want as well as the things you need? What You'll Learn:  How you can have up to 72 hours a week to do with what YOU choose How tracking your time can be very eye-opening What the phrase “I don’t have time” really means Why looking at your time in weekly blocks is more effective than daily blocks Why having “back up spots” is important How shifting from “am I going to..?” to “when am I going to…?” helps you prioritize  And many more helpful time management tips! Links From This Episode: Vibrant Happy Women Club www.lauravanderkam.com Receive a free time makeover guide by subscribing to Laura's monthly newsletter here. The 7 Habits of Highly Effective People by Stephen R. Covey To the Lighthouse by Virginia Woolf Best of Both Worlds Podcast Before Breakfast Podcast Jen on Instagram Jen on Facebook Follow Laura on Facebook Follow Laura on Twitter Join the Vibrant Happy Women Club: Learn more at vibranthappywomenclub.com   Join me at the Vibrant Happy Women Retreat!   Learn more at jenriday.com/retreat   Subscribe to the Vibrant Happy Women Podcast: Apple Podcasts · Android · Overcast · Castbox · Radio Public How to Leave a Review: Give us a Rating & Review · How to Leave a Review Ask Jen a Question: Have a comment or question for me? Email me at support@jenriday.com. I'd love to hear from you!  

In this short episode, we look at what our host, Erin, is reading now, what new books have been added to her queue, and a short review on the book What Most Successful People Do Before Breakfast by Laura Vanderkam.  This book, along with Vanderkam's other book 168 Hours, goes deep into the freeing practice of tracking your time, prioritizing what matters to you, and building practices that make better use of your time in accordance with what you value.

#076: The Power of Possibilities Laura Vanderkam is a time management expert and bestselling author of What the Most Successful People Do Before Breakfast. Her new book, Juliet's School of Possibilities, is a very creative way of looking at how to prioritize. She's basically taken all of her work in the nonfiction world, and she turned it into a fictional story about a character who needs to learn more about balance. Get the links and show notes HERE: https://kristiclover.com/076 I know that you're going to love this episode with Laura! Get ready to be encouraged! 

You’re busy, we get it. Good news: There are 168 hours in a week. Here’s how to make room for what matters. Guests: Former Editor-in-Chief of SELF Magazine, Joyce Chang and best-selling author and time management expert, Laura Vanderkam.

Laura Vanderkam is a writer, author, speaker and an expert on time management. We are all familiar with the phenomenon that is time, it passes at the same rate for all of us, so why do certain people seem to have so much of it while some of us are left stressed and seemingly without a spare second? Let's remember that you have the same number of hours in your day as Elon Musk, or Beyonce. Today expect to learn why time goes so much more quickly the older you get, why you don't want more time - what you actually want is more memories and how you can track your time to maximise your happiness and freedom. Extra Stuff: Buy Off The Clock - https://amzn.to/31pw2KX Lila Davachi's Ted Talk - https://youtu.be/zUqs3y9ucaU Follow Laura on Twitter - https://twitter.com/lvanderkam Check out Laura's Website - https://lauravanderkam.com/ Check out everything I recommend from books to products and help support the podcast at no extra cost to you by shopping through this link - https://www.amazon.co.uk/shop/modernwisdom - Get in touch. Join the discussion with me and other like minded listeners in the episode comments on the MW YouTube Channel or message me... Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx YouTube: https://www.youtube.com/ModernWisdomPodcast Email: modernwisdompodcast@gmail.com

From Miracle Morning to Before Breakfast, morning rituals and routines are a hot topic these days. Join Jennifer as she discusses her own preference for mornings and looks at the daily rituals of some notable people of the past. 

In this episode of We Chat Divorce, we’re joined by attorney Jessica VanderKam to discuss the importance of being proactive in the divorce process and owning your own destiny. Jessica VanderKam is a partner with the firm Stuckert & Yates, which is based in Newtown, Pennsylvania. She is also a judicial candidate in Bucks County, Pennsylvania. Our court system is overburdened. But you can make the most of your time in the courtroom by being as prepared as possible and by managing expectations. Knowledge and a plan will go a long way in helping you own your divorce destiny. That’s also where we come in. Have questions or a topic you’d like us to cover? Contact us at hello@mydivorcesolution.com

Prior to Thanksgiving week, aSweatLife hosted a breakfast-and-learn focused on gratitude practices - a buzzy topic to be sure, but one that we were excited to talk about in a very different way. Editor In Chief Kristen Geil led us through a few gratitude visualization exercises, and we all went into the day feeling all kinds of warm-fuzzies alongside the rest of the 50 attendees. On this episode of the podcast, the four hosts break down what we did during that breakfast-and-learn and why we did it, as well as what our own gratitude practices look like. A few weeks before the breakfast-and-learn, we asked attendees to do the following: Submit three photos from your camera roll on your phone that make you feel grateful. As you're searching, look for the hidden gems, and make sure you select at least two photos you don't mind sharing with the group. Together, Geil led the group through visual gratitude exercises, and if you're looking for a way to bring your family together this upcoming holiday week and beyond, you're going to want to jot down these notes, too. 3 gratitude exercises to try this Thanksgiving With Photo #1: Take 3-5 minutes to jot down any notes about one of the photos you selected. Depending on how big your group is, you can have everyone share one thing they wrote down. Answer the following questions to get the creative juices flowing: To someone who doesn’t know you, what does this image show? What does this image represent to you? How did you feel at the moment this photo was taken? How do you feel looking back on it today? Why did you choose to print this photo? With Photo #2: Select a photo you don't mind having others look at and write notes about. The second exercise is a group activity. You'll spread out photos next to a slip of paper around the room. Each participant will walk around and write down what he or she sees in the photo. It could be a guess as to why you think someone selected the photo, or just jot down what you observe and what you find to be extraordinary within the shot. Fellow podcast host Jeana Anderson Cohen watched this exercise unfold and told us on this week's #WeGotGoals episode, "Everyone was just completely delighted when they got back to their photos. I was overcome by the amount of positivity that came through the room." "it was a good way to stretch those gratitude muscles," Geil added. With Photo #3: Practicing gratitude is never a one-and-done deal, it's a muscle you have to continue to work on. So with this third photo, we offered a few ways to allow this exercise to live and breathe outside the walls of the breakfast-and-learn. Either share the photo on your favorite form of social media along with the reason why you're grateful for the moment, or start a separate album in your phone of the photos you don't plan to post to Instagram, but the ones you want to save for the moments you need an extra mood boost or reminder why you do have so much to be grateful for. Listen to the podcast to hear why we loved the element of the visual exercise so much, and how different the different the exercise felt when we could actually hold a 4 x 6 print of some of our most cherished photos from the past year. What else we talked about on this episode On this episode, we also share what we learned from some of our previous guests this year and how we have implemented some of their gratitude regimens in our own daily routines. Anderson Cohen pulls from Laura Vanderkam and Stephanie Izard in her amalgamation of different practices which culminates in writing three separate lists every day. Each morning, she writes what makes today different from other days, because as Vanderkam explains in her episode, creating special moments deepens memories and makes time feel like it's literally expanding. Anderson Cohen also writes three things she's grateful for to start out each morning. At the end of the day, she writes an accomplishment list (or as Danni Allen likes to call it, a "ta-da list" versus a to-do list). For Geil, the Five Minute Journal is a current favorite each morning, but she's also a fan of The Happiness Planner (and hey, we heard from the founder of this brand on #WeGotGoals, too)! Cindy Kuzma celebrated her seven-year anniversary in going full-time free lance this past year, and to commemorate, she thought about the people who helped her along her journey and wrote dedicated emails to someone different each week. "I got to reconnect with people, and think back on those moments when someone believed in me ... I got to make their lives a little bit better, too," she said. Beyond how a gratitude practice can improve your own health and happiness, Kuzma reminded us all of something. You never know how you can help others by telling them you're grateful. Ready to gather your people for the gratitude exercises we talk about on today's episode? You can listen to #WeGotGoals anywhere you get your podcasts — including Spotify! If you like what you hear, please leave us a rating and a review. Make sure to listen all the way through, because at the end, we heard from a real-life goal-getter just like you – Sarah Russo. (Want to be featured on a future episode? Send a voice memo with a goal you’ve crushed, a goal you’re eyeing, or your best goal-getting tip to Cindy Kuzma at cindy@asweatlife.com.) Oh - and if you listen all the way through this episode you'll hear us give a shoutout to Lil Jon for this particularly uplifting track. If it gets stuck in your head this upcoming Thanksgiving week then, well, you're welcome.

Amanda McGrory rekindled her love for her sport—wheelchair racing—by going back to graduate school. Late July founder and CEO Nicole Bernard Dawes finds sanity and stress management when she steps out of the office and onto her Peloton bike. Exhale executive vice president Fred DeVito never set aside his passion for music, continuing to play the upright string bass even as he built a high-powered career in the fitness industry. Based on these examples from our high-achieving guests, we at #WeGotGoals HQ set out on our own experiments, pledging to try new things or re-engage with activities we’d loved in the past. On this week’s hostful episode, we reported back on what we found. Jeana Anderson Cohen signed up for a three-day intensive course at improv institution Second City. Each day featured eight hours in the classroom and a nightly homework assignment to write a four-page script. “It was hard. It was fun. It was revealing. It was everything,” Cohen said. Ultimately, the course provided just the creative boost she was craving. And working on “yes, and”—a vital component of improv that demands actors accept and build on their collaborators’ ideas—tapped into an attitude of openness she’s carried back to her work. “It gets me out of my own head. My ideas aren’t the only ideas,” she said. “Rather than saying ‘Yes, and how about we do it this other way?’ It’s more like, ‘Yes, and I hear where you’re coming from, that’s really smart and we could add onto it.” Maggie Umberger felt particularly inspired by her podcast interview with author and time-management expert Laura Vanderkam. Building novelty into your routine, even when you’re busy, ultimately convinces your brain you have more time, Vanderkam pointed out. So Umberger begin dedicating precious hours to things she’s said she enjoys, but had slipped off her schedule. Some are brand-new to her: She’s started writing her own stand-up comedy routine. She also revisited her past as a dancer by heading to an advanced hip-hop class. “For so long I didn’t go back to the studio,” she said. “I knew I used to be better and I didn’t want to feel bad at something that I used to feel good at.” In some ways, her fears were confirmed. “It was humbling. I was terrible,” she said (though the rest of us wondered if she was “regular-person bad” or just “former dancer bad,” which is probably pretty different). Getting out there and doing it anyway—even if she tripped over some of the choreography—reminded her that she could survive minor setbacks, and even have fun and create meaningful memories along the way. That’s similar to what Kristen Geil learned from her experiment: making homemade sushi. Geil admitted to being a creature of habit. Her anxiety begins growing when she doesn’t have a plan for the day, week, and month. For the sake of the podcast, she bravely broke from her routine of assembling meals in bowls and ventured to a fish market, where she bought all the necessary ingredients. She started making the meal at 9 a.m. on a Thursday, which felt rebellious in and of itself. Sure, she didn’t completely change her ways: “I didn’t eat it until that night because I’m not a monster,” she said. But the effort paid off in more ways than one. “It led most immediately to my boyfriend coming home the next night with scallops and making this incredible gourmet zucchini noodle, homemade Alfredo sauce, and sautéed scallops meal”—thus kicking off a mini-competition to one-up each other in the kitchen, with delicious results. Bigger picture, it made Geil feel accomplished, and more open-minded about her options. “Once you show yourself that you can add something new into the day, that you can change up the routine, it becomes so much more possible to do it,” she said. And as for me—I’ve always loved live music, either at festivals or indoors at clubs. In recent years, I haven’t made it a priority. There are lots of good reasons for that, from time to money to early-morning workouts that mean I’m often going to the bed by the time the opening act’s warming up. When I fall away from it, I forget how moving music can be—and the experience of watching artists craft it live can never be recreated on a Spotify playlist. So this summer, I picked a few live shows and even one day of a festival, packed my fanny pack with eyedrops and earplugs, and showed up. Doing so not only gave me welcome, mindful breaks from all the focused work I do in writing and running, it also allowed me to challenge my self-definition a bit. Yes, I’m often more tired than I used to be—but I’m not too old and worn-down to hit an 11 p.m. Lollapalooza aftershow if I plan it right. And, if the act is as fantastic as Lizzo, I might even dance a little (though, I can assure you, I’ll always be far more terrible than Maggie). Listen to the full episode to hear more about our experiences, the links we saw to our past episode on failure and resilience, and what new things we’re planning to try next. You can listen to #WeGotGoals anywhere you get your podcasts — including Spotify! If you like what you hear, please leave us a rating and a review. Make sure to listen all the way through, because at the end, we heard from a real-life goal-getter just like you. (Want to be featured on a future episode? Send a voice memo with a goal you’ve crushed, a goal you’re eyeing, or your best goal-getting tip to me at cindy@asweatlife.com.)

Hi guys, Is it worth to read books about time management? Well, I have mixed feelings. Check it out! Backgroung sound: SmartSound.com "Hold on to your dreams". Sound efects: FruityLoops.

How to Feel Less Busy and Get More Done written by John Jantsch read more at Duct Tape Marketing Marketing Podcast with Laura Vanderkam Podcast Transcript My guest for this week’s episode of the Duct Tape Marketing Podcast is Laura Vanderkam. She is the author of several time-management and productivity books, including the one we discuss in this interview, Off the Clock: Feel Less Busy While Getting More Done. Vanderkam is the author of several other time-management and productivity books, including I Know How She Does It, What the Most Successful People Do Before Breakfast, and 168 Hours. Her work has appeared in publications including the New York Times, the Wall Street Journal, Fast Company, and Fortune. She is also the co-host, with Sarah Hart-Unger, of the podcast Best of Both Worlds. Questions I ask Laura Vanderkam: What are some of the biggest time-drain patterns? Is there a place for procrastination? How much does multitasking cost us? What you’ll learn if you give a listen: Why there is so much stress around getting a lot done Why people are more productive during some times of the day compared to others Whether or not you should track your time Key takeaways from the episode and more about Laura Vanderkam: Learn more about Laura Vanderkam. Listen to the Best of Both Worlds podcast. Read Off the Clock. Follow on Facebook. Follow on Twitter. Connect on LinkedIn. Follow on Instagram. Like this show? Click on over and give us a review on iTunes, please! This episode of the Duct Tape Marketing Podcast is brought to you by Gusto! Payroll and benefits are hard. Especially when you’re a small business. Gusto is making payroll, benefits, and HR easy for modern small businesses. You no longer have to be a big company to get great technology, great benefits, and great service to take care of your team. To help support the show, Gusto is offering our listeners an exclusive, limited-time deal. Sign up today, and you’ll get 3 months free once you run your first payroll. Just go to Gusto.com/TAPE.

In December 2017, I called Laura Vanderkam to ask her what I needed to know about time tracking if I was going to attempt to do it. What's time tracking? It's exactly what it sounds like - keeping tabs on how you spend your time all day, every day, for as long as you want - and I was intrigued by the prospect of attempting to do it. After reading Vanderkam's book I Know How She Does It, I knew I wanted to track my time for at least a week to see what I could learn (hint: so much). One of my biggest takeaways was that by analyzing the data on how you do spend your time, you can make better-informed decisions about how you want to spend your time and how you're going to do that. When Vanderkam came out with her latest book, Off The Clock, I knew there was no better time to have her as a guest on our podcast, #WeGotGoals. We've interviewed some pretty hardcore goal-setters and getters in the past, and discussed anything from how someone might attempt to sell every cup of coffee in the entire world, to doing whatever it takes to become the fastest woman in the world. Vanderkam is a high achiever whose goals take a different spin: she led the goal setting conversation with what she calls "better than nothing goals" - not Big, Hairy, and Audacious, but incredibly powerful nonetheless. Case in point, Vanderkam has run at least one mile a day for more than 500 consecutive days. She talks about how that wouldn't have been possible if she'd set a goal to run a marathon or even to run 30 miles a week, but that one mile is "like nothing," she says, and she's really content with and proud of that goal and the way it makes her feel. Clearly, Vankderkam is a process-driven person versus an outcome-based goal setter, as proven by her three year time-tracking streak. Prior to writing I Know How She Does It, she set the big goal to track all of her time for one year. Turns out, she liked the accountability it gave her so much, she just kept going. And the lessons she learned over three years of tracking time - plus input from other case studies and experts - make up the newest addition to her collection as an author Off The Clock. What time tracking taught her All of this tracking has helped her as she sets goals and spends her time in two key ways: 1. She remembers how she spent her time more fondly and with gratitude: By looking over her own spreadsheets to reflect back on where the hours went, Vanderkam sees all the things she's done - something our brains don't tend to do without bias. Vanderkam notes that our brains have the tendency to remember the negative over the positive (a phenomenon that's been tested and proven), but she's able to reminisce on her past more fondly and strip some of those negative connotations away. 2. She's able to separate the days from one another: She also took notice of what habits she tends to fall into and asks herself, "How is today going to be different from other days?" Vanderkam does this because it helps her to expand time by making memories more, well, memorable. "When the brain thinks about time, its sense of memory perception is affected by how many memories you have in that unit of time," Vanderkam says. When we talk about time flying by, she continues, we're experiencing the shortcut our brain takes to group similar memories together. "So that's how life starts to disappear into these memory sinkholes." Sure, we need routines to help us make decisions quickly and efficiently, but what are we turning into a routine that would be more fun if we did something otherwise? Vanderkam encourages doing things differently, from trying something new to simply walking a different route to work to make your brain remember days differently and apart from each other.   Ready to hear all of her big goals? Listen to her on the full episode of #WeGotGoals on Apple Podcasts here. You'll hear the big goals she's outlined for the future and why she's still tracking her time down to the half-hour each and every day. If you like the show as much as we do, be sure to subscribe wherever you get your podcasts and leave it a rating and a review it really does help. And stick around until the end of the episode, goal getters. We have real life goal getting to share from a listener.   Transcript: -------------------- C:Welcome to #WeGotGoals, a podcast by aSweatLife.com on which we talk to high achievers about their goals. I'm Jeana Anderson Cohen; with me, I have Maggie Umberger and Kristen Geil.   MU:Morning, Jeana.   KG:Hey Jeana.   JAC:Thanks for joining me ladies. Maggie, you did the podcast today and you interviewed Laura Vanderkam.   MU:I did. I interviewed Laura Vanderkam, who is a writer, an author, a speaker. She's written so many books that just the title alone makes you just think, I need to read this book. Recently she just finished off the clock and so it has just been released. She's a time management expert. She tracks her own time. She helps other people become more productive by analyzing how they spend their time and it's a really fascinating job that she has, that she's also turned into a career in multiple different facets. So companies work with her, she works with individuals and she, she tracks her time personally and kind of describes her experience doing that as well.   JAC:Now when you say time tracking, it gives me flashbacks to agency life, but she means it differently, right? Maggie?   MU:Yes and no. She tracks her time down to the 30 minute increment, which does remind me of agency life for having to remember who you're working with and what clients you're working on, all the way down to the quarter hour. But Laura tracks our time by analyzing where she spends her time with work, with her personal life and doing life admin things. She keeps the categories really broad, but it gives her information about really where she's spending her time and what her habits are and if she is aligning what her goals are with where she is spending her days.   JAC:Super interesting and she even gets right down to the sleep time, which you'll hear more about in the episode. I don't want to blow it for you. But Maggie, I know you tracked your time personally right around the New Year, so you have experience with this.   MU:I do, I got to interview her already for just a phone conversation and ask her how to go about starting to do this task because it seems pretty daunting at first, but she, she told me not to get too bogged down or in the weeds with it. I could keep it really general, but just to keep a log and I did it in my google calendar of how I'm spending my time. And it did a lot of things for me as in terms of showed me where I was spending more time than I thought. Sometimes I would say that I was completely bogged down with some assignment or some piece of work and then when I looked at where I was spending that time, sometimes it was just in the transition of getting from place to place and so it wasn't actually with that task or whatever it was.   MU:It's just a nice way to see where you're actually spending time and then the story you create around that. But it also helped me see where I could be a little bit more productive and so if I would put it in my calendar that I was going to do it. I actually did it during and I try to do that more often than not. But when I was doing that exercise, I was super accountable to myself by saying this is realistically going to take me 90 minutes and then I would make sure it took me 90 minutes and if I needed more time I would carve out a separate hour or whatever it was later in my week so that I could be really realistic about how long things were going to take me. I was checking more things off of my to-do list and I felt like I was actually doing the things I was said I was going to be doing.   KG:Maggie, Laura also mentioned something that I had never heard of before that she called better than nothing. Goals. Can you give us an idea of what that is?   MU:Yeah. So, and I also don't want to spoil it in the episode either, but we could have talked forever about just time tracking because it is really fascinating. But, uh, the idea of looking at time tracking and how it can help you set your goals is something that we kind of focus this episode on. She talks a little bit about those better than nothing goals. And one of those, um, goals that she has was just running a mile every day. She talks about it being almost like nothing. Like she could just slough it off and just that could, she could attain that goal no matter what. But if she set even a medium sized goal of trying to run x number of miles in a week, even that could get too daunting.   MU:Like forget setting a goal to run a half marathon or a marathon, like when we're busy, sometimes our bigger goals that we want to do start to feel like shoulds or need to dos. And then more like burdens. So the goal is that she keeps pretty small and almost like a no brainer achievement are the ones that she can feel really, really proud of every single day. And I totally resonated with that. Like if I think I can't make it to a workout class, but I can do 10 squats, that's better than nothing, and it's a nice, almost refreshing take on feeling accomplished.   JAC:One other concept that I thought was really interesting and I grabbed onto was the idea that time is sort of collapsible and expandable based on the novelty of your experiences, whether you're doing the same routine things every single day or whether you're going out of your way to experience new things. I always talk about how my life every day is a little bit different, so maybe we're living very long days around here, but can you talk a little bit about that, Maggie?   MU:Yes, absolutely. So Laura talks about how our brains condense things and make things a little bit more truncated in order for us to remember things in sort of blocks of time. And when we create habits that's really valuable for being efficient and for getting more things done. Habits are a very useful tool for us, but those habits can then lead to us doing very routine things that our brain starts to chunk together and that's where we start to have those thoughts like, where did the week go, where did the time go? And so she talks about just switching your routine ever so slightly, in big ways if you can, but even if it's just walking a different way to work, it's going to help your brain think differently about a routine thing and then it's going to actually create a little bit more opportunity for you to have memories of that time and so therefore your time becomes more valuable, more memorable. It was a different and unique take on the power of a routine. I think we all agree that they're important to have, but just thinking about how to make today a little different than yesterday and a little different than tomorrow places more value on the present moment.   KG:It sounds amazing and as someone who lives and dies by my planner, my google calendar, I cannot wait to learn more about Laura's tips. So here is Maggie with Laura.   JAC:And stick around listener for the end of the episode where you'll hear from real life goal getters and what they're achieving out there in the real world today.   MU:Welcome, Laura to the #WeGotGoals podcast. I am Maggie with aSweatLife and I'm so excited to get to talk to you today about not only the launch of your new book Off the Clock: Feel Less Busy While Getting More Done, but also about what we love to talk about on this podcast, which is going after and achieving really big goals and getting to talk to high achievers and entrepreneurs and CEOs in different industries about how they think and go after big goals. And so, so this is going to be a really, really fun conversation I feel, but thank you again for, for taking the time to be on the #WeGotGoals podcast.   LV:Thank you so much for having me.   MU:So I know this is gonna sound kind of funny, probably considering your line of work, but I always like to ask the question to our guests, how you spend your days just for some listeners at home who might not know about the time tracking work that you do.   LV:Yeah, so I’m, I write books on and I speak on the topic of time management and productivity. I pretty much work out of my home office most days. That's where I'm recording this from. I live outside Philadelphia. I get up in the morning, get my four kids breakfast and ready and all that good stuff. Three of them go off to school. I have a sitter for the youngest one and then I work during the day. My work is about how people spend their time and how they can spend it better. I probably travel once every week or two to go give speeches different places on the topic, but if I'm not speaking that I'm here writing books and articles and running a podcast and blog and all that good stuff. Kids see activities after school, dinner, homework, you know, all that good stuff. So that's pretty much my life.   MU:And so you've written, you've written many books, but the last book that just came out on the 29th of May I want to hear a little bit about what inspired you to, to talk about how people feel about time and their perceptions about time.   LV:Well, I've long been fascinated by why some people who seem to have a lot going on in their lives still feel very relaxed about time. You know, some people who are, who have a lot going on, run around like chickens with their heads cut off going, I'm so busy, I'm so busy. But some people just act like they have all the time in the world and I say, well, what is the difference? Why do some people feel calm about time while others feel stressed? And so for Off the Clock I decided to explore this question more deeply and I did some research on it too. I had 900 people with full time jobs who also had families track their time for a day, March 27, 2017, and then I asked them questions about how they felt about their time so that I could then compare the schedules of people who felt starved for time with those who felt like time was abundant and the strategies that I learned from those books are what make up the book Off the Clock.   MU:And I'm sure I could ask a gazillion questions just based on that little snippet, but one thing that really sticks out to me is the idea that I think it's prevalent that we think we have to be stressed for time or kind of like we don't have enough time and that kind of sense of urgency in order to feel productive or successful. Did you feel like that coming for, or based on your research or that you maybe saw based on seeing some people that felt more productive versus not?   LV:Yeah, I mean I think time is often just what we perceive it as and there's this idea that if we're not filling every minute we're not being productive, but in fact I think the opposite is often true. Having open space in your schedule is a great way to kind of invite opportunities into your life. If you think about it, you know, having a longer conversation with someone in the hallway might lead to a new way of working on a project or if somebody who reports to you has these great ideas, she wants to come and talk about like you don't want to be like, yeah, I got an eight-minute window at 4:12 come back then. You want to actually be able to have these conversations and I think not filling every available minute is what leaves time for these things to happen.   MU:Exactly. I think about the little time tracking exercise that I did when I actually got to speak with you before I did it, and doing a 30 minute, in in blocks of time of 30 minutes all week long, just for one week I noticed certain things that I was spending time on that I didn't think that I prioritized and somehow I did and then vice versa, the things I thought I prioritized, I didn't really spend time doing so there was some disconnect there, but I think I. I probably said that I was busier than I actually was based on looking at the time, looking at the data, so I think that's one piece of this book that I love getting to read the data behind it. Can you talk a little bit about some of the overarching themes that you saw based on pulling 900 studies per se?   LV:Yeah. No, I mean I think you're not alone in finding that how we perceive time as often not the way we actually spend our time. We all have stories we tell ourselves about where the time really goes and and those are often not based on real data, like not on reality. I don't know a better way to say this, that they're not rooted in reality at all. Which is what always strikes me as hilarious when you read these studies out there and be like, Americans are increasingly sleep deprived. Well where did that number come from? Well you asked a bunch of people how much they think they sleep on a typical night. Well, what is a typical night? Did they actually record it or is that what they thought they slept? Are they remembering like the worst night in the last week or the best night? Are they thinking Tuesday night? Are they thinking Saturday night? Like what? What is this? And and and in fact when you have people keep track of it, like the Americant Time Use Survey, which is this huge study that has thousands of Americans track their time rolling through the year finds that in fact the amount of sleep Americans is getting is going up. It has risen by in a statistically significant amount over the past 15 years. You never read that anywhere like you never actually hear people say, whoa, actually, we're sleeping more than we were in the past, which is actually true. Yet we prefer the story of like, oh, we're increasingly sleep deprived. Anyway. A little bit of my own tangent on this because I, you know, I think that's so much of what we talk about in our modern society of time is not actually based on data. It is based on what people think they do with their time and it is not true.   LV:That's it. Going back to my 900 people tracking their time. I mean, there's some fascinating things, I mean, one is that, you know, people who are intentional about their time, who actually think about what they want to do before they are in that unit of time, are far more likely to make progress on their goals. I mean, that doesn't seem very surprising when you think about it, but I think a lot of people just sort of roll around with time I mean it keeps passing whether we think about how we spend it or not. And so like eventually you're gonna be on the other side of tomorrow. Like tomorrow will have come and tomorrow will have gone. But if you think about how you would like to spend tomorrow, that vastly increases the chances that tomorrow is spent doing things you care about. So not, not surprising, but uh, but you can see that in, in, in how people spend their time.   LV:You know, kind of an interesting phenomenon that is more unexpected is, is that people who felt like they had a lot of time, were far more likely to do kind of fun interesting out of the ordinary things on the March Monday that I had them record. I mean we're talking like a normal March Monday and the people with the biggest highest time perception scores were doing stuff like going to salsa dancing lessons on Monday night and you know, on some of them might say, well, oh, once you put commitments into your time, then you have less time because you've filled your time with stuff and to a degree that's true if you're filling your time with things you don't actually want to be doing. But when you fill your time with things that you want to do and that you find interesting and exciting and novel and all that, you actually feel like you have more time because in your mind you become the kind of person who can go to salsa dancing lessons on a Monday night and clearly you must be the kind of person who has time for that. And so you feel like you have time for the things that matter to you. So I found that kind of interesting too.   MU: That is so fascinating because it really is all about our perception and this kind of leads into the conversation about goals, which is something that we're pretty obsessed with a aSweatLife thinking not just about fitness goals, but any type of goal that you go after. I'm interested to know. I want to get to our big question that I'll ask you, but based on your research and the the countless hours that you've spent studying sort of the process by which people live, has it, does it make you think one way or another about setting goals?   LV:Well, I explore the topic of goal setting a little bit in Off the Clock. I think often the way people go about setting goals is problematic. We have a tendency to focus on outcomes, which makes sense on some level. I mean that's what you kind of. I mean that seems like what a good goal would be. Like I want to, you know, run a mile in 7 minutes or I want to lose 15 pounds or I want to bench press x amount of pounds or whatever it is, right? They seem like very good ways to set goals. They're specific, they're measurable. The issue is that, you know, outcomes can often be achieved by many means, some of which are good and some of which are not. I mean the quickest way to lose 10 pounds is to get the stomach flu, but I don't really recommend it.   LV:And that's not, that's not what you really meant. Like hopefully the, the reason to lose 10 pounds is that it's, it's part of a healthier lifestyle that you are taking care of your body in great ways and so I think focusing more on process goals is better, because those tend to be within your control and when you focus on things that are within your control, you have more of a sense of agency and that's just more motivational in general. I also think that setting very small process goals to the point where I call them like better than nothing goals. They're just better than nothing. They're not huge, but they're better than nothing. Also increases the chances that we stick with them. So. So one example is I've actually been running every day since December 24, 2016, so I've run at least a mile every day, for it's over 500 days now.   MU:Oh my gosh.   LV:If I had, if I had set a goal of saying like, Oh, I need to run three miles every day or five miles every day, there's no way I would've stuck with it, right? And in fact, if I'd even set a goal probably saying like 30 miles a week or something, I wouldn't have stuck with it. But one mile is like nothing, right. You know, it's, it's not that much. I can run it in 10 minutes or less, like I can run it in eight minutes if I'm running fast, but it's, you know, so once I normally run one mile, I'm fine to keep going. It's just saying, okay, well I'm just going to run that. Like it's just a few minutes, I'll run it and then it can go on my day. I can always find 10 minutes in my life to, to run. So, you know, setting a very small goal means I don't feel any resistance to sticking with it and that's what's made it possible to run more than 500 days in a row now.   MU:A small tangential question to that. By running those one mile a day, like making that habit for yourself, did it lead you to setting a goal, like since I already run every day, maybe I'll train for this half marathon? Did it lead to bigger goals?   LV:I don't know that it has per se. I mean partly because I've done races in the past and one of the things I was doing with this daily goal is kind of getting away from the whole race thing. So I was a bit burnt out on that. I can say that since I've started running a mile a day, I’m definitely faster. I've been able to run faster miles. Uh, I recently did a 10 mile race that it was just, I was running with somebody else, so I was running a little bit slower than I would have, but I felt like at the end of it I could have kept going for quite a ways. I mean, it's interesting to run a race and, and feel very strong through it, you know, and I can tell things like that with, with the running, you know, I mean maybe I'll set some other goals for right now. I think I'm happy with a mile a day. I don't know that I need to pile onto that one.   MU:Yeah, no, I, that's, that's a fantastic goal. So getting onto the big question that we ask all of our guests is what is one big goal, whether it's this year or just in the past that you've accomplished and why was it important to you slash how did you get there?   LV:Well, I certainly wanted to write books in my life. I've always wanted to be a writer and I am. And so that's pretty cool and sometimes when I have some issues with like, oh, things aren't going how I want or whatever, you know, I remind myself of that, like I could be doing something totally different with my life that I don't want to be doing, and in fact that I'm getting to write as a living is pretty cool. So I think reminding yourself of these goals that you have achieved can be very helpful for those moments we all have when we're feeling a little bit down on life in general.   MU:I completely agree with that. I think it's also very compelling for me to hear you talk about kind of acknowledging your accomplishments because that is in essence kind of using the data that you've been collecting for more than just seeing the data like you, you're, you're using it in your real life as well to notice those accomplishments along the way.   LV:One of the great things about tracking my time and you're like, wow, okay, so this is one of these kind of funny women. She runs a mile a day, she tracks all of her time, like, you know, okay, I'm a bit of a freak on some of these tracking things, but I, I have tracked my time in half hour blocks for three years at this point. Not that anyone else needs to do that. I do think tracking a week in life is very useful just to see where the time goes, but I have one of the best things about is not just saying, oh well I have time here. I could do x, y, or Z. I also get to look back on these logs and say like, Oh, you know, life, life is pretty good. Like I might feel like, oh, what am I actually doing with myself? And then I look back on a log and be like, wow, that's pretty cool. You know, in one week I gave two speeches and wrote this and also took my kids to an amusement park and went for a good dinner this place, and saw an art museum. I'm like, wow, that's kind of a lot to happen in one week. And I think looking back on my time logs reminds of those sorts of things, that life isn't just whatever your current annoyance is. Um, it's a bit broader than that.   MU:Absolutely. I think there's, I think it's common for us to complain if there, if there's a reason to complain versus think about the good and just project the good and then kind of bring in, bring in more good into your life. It's, it's easier to just lean on something that wasn't so great versus boasting about what is great. But that's what's so cool about the exercise of time tracking because it, it doesn't lie, it is what it is right in front of you.   LV:The brain naturally focuses on the negative. I mean that's just sort of an assumed state in life. And so I think you have to be very conscious of calling your attention to good things because you know, bad stuff will, will kick you in the face, but a good stuff, not so much.   LV:How, how did you, or at what point did you decide to start tracking your time? Was it based off of seeing other accomplished people? Do it or just a curiosity?   LV:Well, I think originally it was more a curiosity and because I've been writing about time management for so long and then one of the exercises I always have people do is to track their time like I, you know, had had hundreds of people track their time over the years and I had tracked various weeks here and there, you know, fair play, right? If I'm asking other people to do what I should do it as well. But, but what happened in April of 2015 as I just had this idea, well what if I undertake this project of trying to track my time for a year is what my original goal was. And it was, I knew it was going to be kind of a busy year. I had a different book coming out then it was called I Know How She Does It in June of 2015. I had also just had my fourth child in January of 2015.   LV:So it was it, you know, and it was gonna be an interesting year in terms of adjusting to having life with four kids, having this book come out, my speaking career was kind of taking off, so lots of lots of exciting things going on and I wanted to see, well what does life really look like on this sort of half hour by hour basis? So I started tracking continuously and then just kept going. I mean I got into a rhythm of it. It doesn't really take me much time. It takes me about three minutes a day. I check in maybe three or four times during the day and write down what I've done since the last time I checked in. At the end of the week. I look over the week and then save it and then I've probably every six months or so I do a bigger, deeper dive into my time log, see where the time has gone. Add up different categories, things like that, work, sleep, whatever time in the car, housework, doing whatever it is I'm doing.   LV:So you know, every, every six months or so, add that up and get the data on that. I guess I just, I wanted to see where the time went and I knew obviously I could write about it being a time management person I could probably turn it into something and I, I did and it was actually a great the project bore a lot of fruit for me, which is, which is wonderful in terms of my professional life, but I found it so interesting that I just kept going and so, you know, in Off the Clock I talk about basically three years of time tracking data and talk about what other people have learned as well.   MU:And, and you also traveled to speak, as you said, and work with companies. I'm talking about productivity and time management and so I'm curious to know maybe in that setting when you're thinking about just the productivity at work and your work life, what are some big misconceptions that companies or people have about productivity at work?   LV:Well, I think one of the worst things that happens is people start to associate work with the term scheduled meeting. Having these two become sort of intertwined with each other and, and it's very easy for companies to sort of slip into this issue of people being booked in constant meetings. Obviously other people have stuff that we need to work with and they have ideas they have, you know, they help us with projects and they don't tend to show up at our desk at the exact moment that we want them to. So hence you schedule meetings. I mean there are reasons that this happens, but when, when people start packing their schedules too tightly, you know, a, everything runs over and so, so then nothing is ever happening when it's supposed to happen. People don't just call each other because they feel like you need to have a scheduled meeting so then you're waiting for two days to get on somebody's calendar to just get a very quick answer for something that probably didn't need to happen anyway.   LV:Like people don't have space in their calendars to deal with things that come up because they're already so packed in. And so, you know, I think you really have to push back against it. The first question should always be not like, oh, are you free to have a meeting then? It’s like, well, do we actually need to meet? And so if people can start thinking about that question first or this, could we just have a two minute conversation right now and solve this issue? Like why do we need to have a meeting? Or do all these people need to be in this room for absolutely every single minute of this meeting and if not like, well why are they there? Are people being able to multitask while they're on this conference call? If so, then they probably don't need to be on the call because their presence wasn't required. All of these are good questions to ask. I think, you know, we can all waste our own time and that's fine, but when you get six people in a room and you're wasting all of their time, that starts to get expensive pretty fast. So treating time a wee bit more preciously would be a major breakthrough for a lot of places.   MU:And, and I hear you talk about, you know, time is money from, from a company or a corporate perspective, but also those realizations or kind of questions to ask apply to individuals as well. And I think about how people go after goals and then are not sure why they're not getting there and probably taking inventory and getting that real time feedback, analyzing like what are you actually doing with your time? Could I be spending it a little bit differently? Is it going in the direction towards where I want to be heading? Can yield faster, more productive results.   LV:Oh definitely. Um, yeah, I think we all need to be aware of where our time goes and when you are aware of where it's going and then you ask what you would like to spend your time doing, you vastly increase the chances that that is what you actually spend your time doing.   MU:And I love that question. Like where, how do I want to be spending my time? And another question that you pose in off the clock is how is today going to be different from other days, which really spoke to me. Can you, can you talk a little bit more about, I guess the power behind asking questions like that and if there are other ones that you typically ask yourself?   LV:Yeah, I mean the reason to ask why is today different from other days is that adult life winds up having a high degree of similarity day today. You know, if you think about when you were a kid and you're experiencing a lot of firsts and new things and you're like a teenager or something, you have a lot of memories of this time because of that novelty. The brain, when it thinks about time, its sense of time perception is affected by how many memories you have of that unit of time. So if you think about like the first day of a vacation to somewhere interesting, it seems very long because your brain is taking in all this new information. It doesn't know what of it is important. So it's trying to remember all of it and that makes time seem a lot faster than if you're just doing the same thing day in, day out.   LV:I mean, if you've commuted to work in the same way for the past like 500 days, you're not—your brain is that remembering each of those 500 days of sort of just remembers one day and and so that's how life starts to disappear into these memory sinkholes that whole years pass by without seeming very different from each other. So, you know, some of this is inevitable. I mean, I'm not saying you need to commute 500 different ways to work because that's not really gonna happen. But if you ask yourself this question, how is today different from other days, then that can nudge you to think about how I could make today slightly more memorable. Like could I plan in some mini adventure into my day? Like let's say you always walk by some little stationery store on your way into work from the parking garage.   LV:And you’re like, oh, I should stop there sometime. Well, why don't you do it? Go in there, explore it, see maybe you'll find something really cool or, you know, grab your colleagues and go have a picnic lunch somewhere. Um, or maybe you go for a bike ride on that trail you've been eyeing after work or try a new restaurant or something, you know, there's just a million ways you could do little tiny adventures into your life or put in some sort of emotional intensity like speak to someone you've been meaning to speak to and actually have a good conversation with them. But doing these things makes a day memorable and when you have more memories of a day, then time seems to expand and that's what keeps time some sort of slipping through our fingers.   MU:That's so, so fascinating to me because that is when I think about wanting to achieve big things, ultimately it's every single day that would get me there and doing something like that means everyday becomes more meaningful. Like you say, like you talk about the process being the ultimate goal, setting yourself up for success when you elevate the process. So I love that because it makes it tangible. It makes it doable every single day.   LV:Yeah. No, I think that that, I mean we can't do everything every single day, but certainly how we live our daily lives is important.   MU:So this leads me to the next big question. What is a big goal now that you want to go after in the future or that you are going after and how do you plan on getting there?   LV:Well, let's see. I mean I do set goals. I think one interesting goal that I'm trying to think about is a philanthropic goal and I know that sounds funny, like I'm not, you know, Bill Gates here, but we could all be more intentional about our charitable giving. Like, what we give money to and what we're hoping to do with it and I would like to spend some time this year thinking about that. I have an interest in new music and I have been a donor for a choir I was part of for years in New York. I left New York but I've still donated money to it that runs a competition for young composers that comes up with new music every year and I've enjoyed doing that and I'd like to do more of that. I'd like to have some more new music come to be, new choral music come to be and you know, it's generally less expensive than you might think to support this sort of thing, but you know, being a real patron of the arts in that sense, would be cool. I want to think about how I want to go about doing that.   MU:Very cool. So, so I want to make sure that people know how, how they can find you. Not only can they now buy your book, Off the Clock, Feel Less Busy While Getting More Done. They can listen to your podcast, Best of Both Worlds. And then how else can people find you and what do you want them to know about all of these different channels?   LV:Uh, yes. You can come find me at my website, LauraVanderkam.com. Listen to my podcast, the Best of Both Worlds and the check out my time management books like Off the Clock, which is recently out now on May 29 and the others as well.   MU:And if people want to start time tracking, you have some sources for them to go about this process on your website too.   LV:Yeah, if you come to my website, you can fill out the subscription form. I'll mail you a time log. You can do that. You can also just Google Vanderkam manage your time if you want to find it directly. But yeah, you can download these timesheets. Use the 30-minute log, which is what I do. The 15-minute log is also there. Some people like to get a little bit more granular on their time tracking details. So yeah, no, I think it's really fascinating to see where the time goes and once you do you can decide what you like, what you don’t; celebrate what's working and maybe change things that aren't.   MU:I love it. Thank you so much for spending the time, the 30 minutes of precious time on your calendar to speak with me for the podcast. It was, it was a wonderful conversation.   LV:Well thank you so much.   CK:Hey, goal-getters! This is co host and producer Cindy Kuzma here. Just checking into the to know that we are once again bringing you a goal from one of you, a goal-getter out in the community, this one we recorded live at the SweatWorkingWeek Michelob Ultra Fitness Festival last month, and hey, if you'd like to hear about your goal, if you have one in mind or one that you've accomplished or one that you're setting your sights on and you want to tell us about it, we would love to have you as part of this podcast. So here's what you can do. You can record a quick audio memo on your iphone, android, whatever kind of phone you have, and email it to me, cindy@asweatlife.com, and you could be on this very podcast. Just say your name, where you're from, and then tell us about your goal. Thank you so much for listening and here is one of your goals.   M:My name is Meg, I'm from St Louis, but I've lived in Chicago for just over two years and a big goal that I have for the future that I'm currently working on is to really dive into fitness and wellness as more of a career path and something that I'm doing currently is I'm studying for my NASM certification, which hopefully I will be certified very soon and then from there just doing more and more events like this, networking with people, meeting with lots of likeminded individuals in both of the industries of wellness and fitness and just learning as much as I can and hopefully eventually creating a client base and just helping people as much as I can with my knowledge and growing knowledge and fitness and nutrition and holistic wellness.   CK:This podcast is produced by me, Cindy Kuzma, and it's another thing that's better with friends, so please share it with yours. You can subscribe wherever you get your podcasts and while you're there, please leave us a rating or review. Special thanks to J. Mano for our theme music; to our guest this week, Laura Vanderkam; and to Tech Nexus for the recording studio.

My guest is Laura Vanderkam. She is the the acclaimed author of What the Most Successful People Do Before Breakfast (https://www.amazon.com/Successful-People-Before-Breakfast-Mornings-ebook/dp/B007K3E2YK). She isn’t like other time-management gurus. She’s not trying to shave off 30 seconds here or there; she’s interested in the emotional and psychological side of the 168 hours everyone has each week. Her newest book is Off the Clock: Feel Less Busy While Getting More Done (https://www.amazon.com/Off-Clock-Feel-While-Getting/dp/0735219818/ref=asap_bc?ie=UTF8). Her core message is that you have more time than you think you do, and you can feel less stressed while getting more done. Vanderkam has packed this book with insights from busy yet relaxed professionals, including “time makeovers” of people who are learning how to use these tools. Off the Clock (https://www.amazon.com/Off-Clock-Feel-While-Getting/dp/0735219818/ref=asap_bc?ie=UTF8) can inspire the rest of us to create lives that are not only productive, but enjoyable in the moment. Special Guest: Laura Vanderkam .

What if we could feel less busy while getting more done? In her new book, Off the Clock, time management expert Laura Vanderkam says: it’s possible! Her TED Talk, How to Gain Control of Your Free Time, has been viewed more than 5 million times and she’s been featured in The New York Times, Fast Company, and Fortune. On this episode, Laura shares the seven principles that will help you get more done without feeling overwhelmed. Start your clocks, these next 30 minutes will have you re-thinking how you spend your time.

Ben Schuman-Stoler talks to time management expert Laura Vanderkam, author of I Know How She Does It, What the Most Successful People Do Before Breakfast, and 168 Hours. Her writing has appeared in Fast Company, Fortune, USA Today, and the Wall Street Journal. Vanderkam made a surprising discovery after interviewing hundreds of professional women: most of us actually have way more free time than we think. She also tells an unforgettable story involving an exploding water heater and a flooded basement that will motivate you to get to work on that unfinished novel languishing on your desktop. After the interview, Caitlin Schiller joins Ben to go a bit deeper into the ideas and the books covered in the interview, so that by the end of the episode you’ll have an entirely new perspective on how to make the most out of the 168 hours that make up your week. For more info, including links to everything we discussed in the episode and a voucher to use Blinkist for free, go to http://blnk.st/2fb8k1n. That excellent intro and outro music you heard is by Nico Guiang. You can find more of it on Soundcloud (https://soundcloud.com/niceaux) and Facebook (www.facebook.com/niceaux).

Where does the time go? The week, forty-five minutes of Priority’s time went into discussing Laura Vanderkam’s “The Busy Person’s Lies” and 168 Hours. She believes we have more time—and less work—than we think we do. Put your torches and pitchforks down, folks—as we will discover, Vanderkam knows of what she speaks, having studied the research literature and many individuals’ time logs. This inspires a lively discussion of various time-tracking schemes our hosts have attempted. Caitie reports a healthy balance of work and sleep. Max—a new dad—seems a little, well, less balanced. Caitie suggests that the secret may be to “get salaried, but think hourly.” In other words, get as much control as you can over your own time, but spend it as though it were still finite and measured—because ultimately, it is.

Neurologist Elena Frid, MD, discusses the latest Lyme disease findings, Lyme misinformation, how to protect yourself against Lyme disease, and how to treat ongoing Lyme symptoms. Serena Marie, RD, explains how to become a fat-adapted runner and how to transition away from fueling with carbohydrates. Featured Guest: Elena Frid, MD Pleate note: Always consult your physician. The following interview is not intended to replace the advice of your physician or medical care provider. The mid-Atlantic, northeast region of the United States, among other areas, faces a great risk for Lyme disease—of an endemic (regularly found among particular people or in a certain area) proportion. Neurologist, Dr. Elena Frid, who specializes in Lyme disease, joins Kari to inform listeners about this horrible disease. For the last five years, Dr. Frid has treated adult patients with Lyme disease, and she feels that ultimately Lyme disease is a neurologic condition. She has attended different conferences, such as the International Lyme and Associated Disease Society (ILADS) conference. She has attended such events as the Hugged by Global Lyme Alliance and has become part of their medical advisory board. Lyme disease is a bacterial infection and is a very elusive type of organism. It is often very difficult for doctors to diagnose. For more information, go to the Lyme section of Dr. Frid's website. To find a Lyme-literate physician in your area, visit org. There are certain laboratory tests and physical exam findings that you can undergo, but not everyone will test positive even if they do have Lyme disease. The testing that's available now may be up to 50 percent inaccurate, according to Frid. She sees symptoms at the onset of the disease, such as low-grade fever, fatigue, chills, aches, headache, joint pain. The typical rash that occurs may actually happen in less than 50 percent of patients, and many times the rash isn't the classic bull's eye rash that people are told to look for. People can also develop neurologic symptoms when symptoms go undiagnosed for weeks or months, such as debilitating headaches, facial weakness (Bell's palsy), numbness or weakness in limbs, muscles aches and twitches, difficulty moving, debilitating fatigue, dizziness, nerve pain, and so on. Listen to your body, and you will know that something is wrong. Don't excuse symptoms as just stress. To diagnose Lymes disease, doctors should consider the patient's history, a physical exam, and blood work, as well as MRIs or nerve testing. Blood tests may be 50 percent inaccurate, and if you get tested within 4 weeks of a tick bite, the test is only 30 percent accurate. The criteria established by the Centers for Disease Control and Prevention (CDC) is very strict. Frid recommends getting to know more about the blood testing and speaking to Lyme-literate physicians, especially if you've had a thorough medical workup for your symptoms and all other tests come back negative. She recommends going to org to find Lyme-literate physicians. In terms of geography, Lyme disease is more prevalent in the northeastern states like NY, CT, PA, and NJ. However, Lyme has been reported in every state in the United States, according to Frid. If you do find a tick on yourself, you can send the tick in to be tested to bayarealyme.org. Ticks are extremely small. Adult ticks are only the size of a poppy seed. You should check for ticks after you've been outdoors in grassy, wooded areas. Have a partner check for you, particularly around the groin area, between your toes ,under your armpits, behind the ears and knees, and in the hair line. To remove a tick, grab it by the head and pull it out. Use a magnifying glass and tweezers. You can save the tick in a plastic, sealed bag. Many Lyme-literate physicians are now saying that the literature that says you are not prone to Lyme disease if a tick has been attached for 72 hours or less is incorrect. If you go into an emergency room and they say you don't need to worry since the tick has only been attached for an hour or two, you might want to seek a second opinion. To prevent getting Lyme disease, wear proper clothing, such as long-sleeve shirts, long pants, socks, light-colored clothing, and closed-toed shoes. You can pretreat your clothing (by soaking) with a permethrin pesticide that binds to the fabric. There are natural repellents too, such as Buzz Away. To protect your yard, you can use fencing and mulch. The CDC acknowledges the fact that patients may have chronic Lyme symptoms even after adequate diagnosis and treatment. The body develops antibodies and is essentially fighting itself. Some Lyme-literate doctors believe that it could be or is an ongoing infection that was never fully treated. They believe that you need to be treated for six to eight weeks instead of just two to three weeks after exposure to a tick. The bacteria multiplies every four weeks. If you are exposed to a tick, especially in those endemic regions, Dr. Frid suggests starting treatment even before testing the tick. Frid recommends a healthier diet for patients, but she wants to emphasize that if you do have Lyme symptoms, you cannot treat it just with diet. You have to treat it appropriately and then supplement with smart food choices and physical activities. She recommends foods that increase good bacteria in your gut (refrigerated fermented foods, yogurt). She suggests staying away from a lot of sugar or grains and making smart decisions. Besides medication and nutrition, you can work out as long as you are able. To support loved ones with Lyme disease, you can simply be there for them and believe them. Some Lyme patients have a hard time convincing others that something is wrong, because physically they may look fine. Be patient with the expectations for treatment durations (which can take up to one to three years) and help the patient be an advocate for him or herself. After any elective surgical procedures (tooth extraction, labor and delivery, gall bladder removal), due to stress on your body, Lyme symptoms may become accentuated and out of control. Frid says that the answer to whether someone can give Lyme disease to someone else through sexual contact is unclear. At this time, there is no Lyme disease vaccine for humans. She believes that this disease should really be called tick-borne illnesses, because there are other infections that may be transmitted through ticks including bacteria and viruses that may take a long time to treat. She recommends a four-step approach to know when to come off of medication. There is no set time frame, since every body is different: Once you've been on antibiotics, recheck your blood work to make sure that the antibodies are clearing or have cleared. Make sure that you've been asymptomatic for two months while you're still on antibiotics. You've had an illness unrelated to Lyme disease during this period that has not exacerbated your symptoms. When you know/feel that it's all gone. Serena Marie, RD Go-to, real-food dietician answers a listener's question about fat-adapted running and how to transition from being a carb-fueled athlete to a fat-fueled athlete. Serena's information is based on the following literature and her blog post “Real Food Fueling for Runners”. “Utilization of lipids during exercise in human subjects: metabolic and dietary constraints” “Fat Metabolism During Exercise: A Review. Part III: Effects of Nutritional Interventions” “Strategies to enhance fat utilisation during exercise” In order to transition from being a carb-fueled athlete to someone who relies on fat to fuel, it's important to do a few things prior to race day. Regularly engage in fasted cardio. Practice doing fasted runs with caffeine. Perform endurance exercise on a regular basis. For seven to ten days prior to race day, transition your diet to being a high-fat diet where 60–70 percent of your calories come from fat. You can go over an hour or two during a run without consuming calories by using your own body fat (your own endogenous fat stores) to fuel. You might just need to take something with electrolytes in it during a long run. Question: How do you get used to and comfortable doing fasted runs? Answer: Take a little bit of dark chocolate or a scoop of peanut butter or coconut oil along as you transition to being totally fasted when running. The first few runs during your transition could be difficult. But remember that every body is different. Your magnesium becomes depleted in the body very quickly, so it's important to supplement with magnesium. Serena and Kari also talk about magnesium deficiency in “Teri Goetz” (Episode 54). Dark, green leafy vegetables and bitter chocolate both have good amounts of magnesium in them. If you don't choose a diet high in fat, it's still possible to still do well doing fasted cardio. If you can do fasted runs, it suggests that your body is good at being fat adapted. Gratitude Jar (Woot! Woot!) Serena is grateful when listeners contact her via social media! She and Kari have so much fun interacting with listeners, so please tweet Serena at @SerenaMarieRD and Kari @KariGormley. You can also connect on Facebook via The Running Lifestyle Show page. Kari is extremely grateful that she can reach out to rock stars like Dr. Elena Frid to get all the latest information concerning key topics. Next week, Kari interviews the TRLS April Book Club author, Laura Vanderkam, who wrote 168 Hours: You Have More Time Than You Think You Do. Vanderkam will chat about her book, answer questions, talk about her running journey, and is also the featured Runner of the Week. Contact: Elena Frid: Website: NeuroAssociatesNY.com or ElenaFridMD.com Bio: Dr. Elena Frid is an American board certified neurologist who holds double board certifications from The American Board of Psychiatry and Neurology (ABPN) and The American Board of Clinical Neurophysiology (ABCN). Dr. Frid helps patients (18+) with diagnosis, treatment, and management of disorders affecting the nervous system, muscles, peripheral nerves, spine, and the brain. She is also a Lyme Literate specialist who sees patient with Neuroborreliosis and other tick borne diseases and works close with Infectious Disease specialists and Primary Care physicians to encompass the best possible treatment. Dr. Frid received her BA/MD degree from Rutgers Medical School, NJ and her residency, chief resident and fellowship training in Neurology and Clinical     Neurophysiology from North Shore University Hospital-Hofstra North Shore LIJ School of Medicine, NY. She is currently a medical director at Neurology Associates of New York, a private practice in New York City on the Upper East Side. Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley

Fisher and David Allen Lambert, Chief Genealogist of the New England Historic Genealogical Society and American Ancestors, talk about some of the historic anniversaries happening right now.  One involved one of David's ancestors and a pitchfork!  Plus David has made a new "tech" find that is sure to make you both excited and uncomfortable!  It's called Periscope.  Hear what it's all about in the opening segment.   Then, Fisher visits with well known blogger, "Dear Myrtle."  Myrtle's been thinking hard about what's going to happen to all the papers, documents, and photos she's collected over the years when she's gone. It's a topic you need to be thinking about.  It's a conversation you need to be a part of.   Dan Vanderkam, creator of OldNYC.org and OldSF.org, then talks with Fisher about his masterful interactive map creations and how they can help you locate ancestral homes.  Fisher says he has lost more golf time going through these maps and looking at the thousands of old photos associated with each block.   Tom Perry, the Preservation Authority, from TMCPlace.com, wraps up the show answering a great listener question about dealing with noises created in the digitization process from an old audio cassette. Remember if you have a preservation question for Tom, email him at AskTom@TMCPlace.com!   That's all this week on Extreme Genes, America's Family History Radio Show & Podcast!

Laura Vanderkam is the author of 168 Hours and What the Most Successful People Do Before Breakfast. She is a frequent contributor to Fast Company and USA Today, and blogs daily at LauraVanderkam.com. She lives outside Philadelphia with her husband and 3 children. She is a nationally recognized writer who questions the status quo and helps her readers rediscover their true passions and beliefs in pursuit of more meaningful lives.