Do you ever feel like there just are not enough hours in the day? Certainly not enough high discipline, efficient, clear minded hours in the day!
That todays “to do” list is overflowing with yesterdays annoying, un-dealt with tasks?
That “urgent” and “unimportant” keep jumping in front of the things that are truly impactful to you?
That’s where the Stop, Start, Continue Time Magic’ing Strategy comes into play!
The intention here is to create the hours in your week to make your most important and impactful actions happen.
First up it’s a matter of deciding what’s working?
A). The working Habits / Relationships / Big Rocks you want to CONTINUE.
So these are the things that help you feel happy, healthy, energised and effective.
Here are 3 examples:
* Continue daily meditation, exercise and meal planning.
* Continue making non-negotiable high quality focused time for friends and / family each weekend or each day.
* Continue constantly looking to upgrade your meditation, exercise, nutrition habits and also the quality of the information you consume.
To dig a little deeper with that third constantly looking to UPGRADE example, I plodded along with 10 minutes meditation each morning for years.
I recognised and benefited from the value of that habit and yet knew there was more.
Then I discovered a new meditation on a free app and it rocks my world! I LOVE this meditation. I look forward to it every morning and if something happens that makes it a little extra challenging to choose my mood I’ll just take an extra 10 minutes to meditate again.
Never get complacent with a habit that works yet could be even better.
I certainly didn’t love the first swampy mud green smoothie I made. And my first vegan omelette was absolutely a disaster.
In truth, I’m yet to nail the vegan omelette however this tofu scramble from month 3 of the Plant Positive Journal is AMAZING!
Tofu Scramble with Crispy Baked Smashed Potatoes. (serves 2)
225 grams extra-firm tofu
1 Tbsp olive oil
1/4 red onion (thinly sliced)
1 cup Swiss brown mushrooms (thinly sliced)
2 cups spinach
1/2 tsp sea salt
1/2 tsp garlic powder
1/2 tsp ground cumin
1/4 tsp smoked paprika
1/4 tsp turmeric
1 heaped Tbsp nutritional yeast
Water (to thin)
For serving: (optional)
2 medium – large potatoes (I like red skinned potatoes)
1 Tbsp olive oil
1/2-1 bunch of asparagus
A handful of multi-coloured baby tomatoes
To make crispy baked smashed potatoes: Preheat oven to 200 degrees celsius. Boil potatoes in salted water till easily smash-able with a fork. Smash with fork, keeping skin side down. Drizzle generously with olive oil. Bake till crispy around 20-30 minutes.
Pat tofu dry and roll in a clean, paper towel with something heavy on top, such as a cast-iron skillet, for 15 minutes.
While tofu is draining, prepare sauce by adding dry spices to a small bowl and adding enough water to make a pourable sauce. Set aside.
Prep veggies and warm a large skillet over medium heat. Once hot, add olive oil and the onion and mushroom. Season with salt and pepper and stir. Cook until softened – about 5 minutes.bAdd spinach, season with a bit more salt and pepper, and cover to steam for 2 minutes.
In the meantime, unwrap tofu and use a fork to crumble into bite-sized pieces.
Use a spatula to move the veggies to one side of the pan and add tofu. Sauté for 2 minutes, then add sauce, pouring it mostly over the tofu and a little over the veggies. Stir immediately, evenly distributing the sauce. Cook for another 5-7 minutes until tofu is slightly browned.
Serve immediately with the crispy potatoes, asparagus, tomato and fresh coriander.
>> Your turn. What are 3 working Habits / Relationships / Big Rocks you want to CONTINUE?
Next it’s time to evict / upgrade what’s not working.
B) The Energy and Joy disintegrating things you need to STOP.
So these are those things that cause you feel frustrated, overwhelmed, lethargic and ineffective.
Here are 3 examples:
* Stop setting yourself up to lose the Choose Your Mood game by depriving yourself of a decent nights sleep and by inflicting a poor quality breakfast on your body.
* Stop giving your time (and discipline) to commitments or people that you regret or resent.
* Stop giving your energy to thoughts (and self talk) that cause you pain and anxiety.
Let’s dig a little deeper with that second giving your time (and discipline) to commitments or people that you regret or resent example.
I’m perhaps too good at not being trapped by this one!
I do know a few super loving, generous and overly self-less ladies who over commit themselves regularly. They are so generous with their time for other people that they run out of time and discipline for THEMSELVES.
Of course it’s admirable to be generous however the signal you’re over-doing it is when you feel resentment or regret at what you’re missing out on.
Talking of NOT missing out… set yourself up to WIN the Choose Your Mood game by giving yourself a quality breakfast like this protein packed chia pudding from month 1 of the Plant Positive Journal.
Blueberry Almond Chia Pudding.
1 cup almond milk
1/2 cup frozen or fresh blueberries
2 tablespoons chia seeds
1 scoop vegan protein powder
(or other sweetener like 1 sachet of Natvia)
10 raw or roasted almonds, roughly chopped
unsweetened coconut flakes, pumpkin seeds, thinly sliced pear / apple, a drizzle of almond butter.
Mix all ingredients except nuts in a jar or other container with a lid. Cover and refrigerate for an hour or even overnight. Add nuts (and any optional extras) just before eating..
> Your turn. What are 3 Energy and Joy disintegrating things you need to STOP?
Now it’s a matter of implementing some effective alternatives.
C) The ideal Habits / Relationships / Big Rocks you want to START.
I think most of us have a fair idea what habits we could implement to enjoy feeling more happy, healthy, energised and effective. Perhaps it’s just that there are so many potential great habits – where do you even start?
I would say start small. Manageable. Make it EASY for you to succeed.
Here are 3 examples:
* Start asking yourself: “How’s this working for me?” when you find yourself not choosing your mood.
* Start reframing automatic negative thoughts.
* Start doubling down on your positive thoughts and gratitudes even if you have to manufacture them to start with.
Let’s dig a little deeper with that third doubling down on your positive thoughts and gratitudes example.
The natural inclination for most of us is to double down and focus on those negative thoughts that we all have. In contrast, what if you were to reframe those negative thoughts (side note: The Reframe is one of my favourite tools and I cover it further in month 3 of the Plant Positive Journal) and direct more emphasis to your POSITIVE thoughts and all you have to be grateful for?
I genuinely believe this is one of those rare deceptively simple strategies that actually works. When you start focusing on the good stuff you just feel better. It’s always YOUR choice.
I used to HATE all salads because I though they were bland and boring! This cauli-kale tabouli from month 8 of the Plant Positive Journal is both high nutrient value and high deliciousness!
This meal is fab to make on mass. It makes a huge bowl / around 4 serves.
1/2 medium head cauliflower, chopped (or 1/2 cauliflower and 1/2 Brussel sprouts)
1/2 bunch kale, ripped into pieces
1/4 cup basil and oregano, chopped
2 garlic cloves, minced (or 1/4 teaspoon garlic powder)
1/3 cup pumpkin seeds
1 red capsicum, finely sliced
2 spring onions, finely sliced
2 sun-dried tomato halves, finely sliced
sea salt to taste
2-4 tablespoons nutritional yeast
2-4 tablespoons hemp seeds
1-2 tablespoons macadamia or avocado oil
To stir through each serve: 6 roasted pecans and a few slices of avocado.
Place Cauli in food processor and pulse until it resembles rice (rather than mush!). Transfer cauli to a large bowl and next process the kale until finely chopped. As kale is nearly done add pumpkin seeds and pulse a couple of times.
Add kale, pumpkin seeds plus all remaining ingredients to the cauli and mix well.
Top with roasted pecans and avocado.
> Your turn. What are 3 Ideal Habits / Relationships / Big Rocks you want to START?
D) Lock and load your big rocks into a schedule.
Structure is FREEDOM. A schedule will help eliminate the decision making process. Completing your ideal weekly schedule is a win in itself.
It means you know what you’re aiming for. You might not hit it 100% every week however you’ll get much closer knowing what you’re aiming for.
>> Your turn. Schedule everything from A) and C) above into this weekly plan.
If you found this post of value I am so excited to share, my Plant Positive Journal is NOW available.
The Stop, Start, Continue Time Magic’ing Strategy is ONE of FIFTY-TWO weekly intentions aligned with twelve larger monthly focus’s.
In the Plant Positive Journal you will learn how to consistently prioritiSe food, exercise and other healthy habits that build on each other to have a compounding and lasting effect. Plus, if you are up for it – and I hope you are, I have geared these habits towards living a healthy, plant-based lifestyle.
To help you create a BODY and LIFE you LOVE by successfully managing your TIME and your MIND.
I am crazy proud of this stunning and actionable journal!
You can check it out HERE:
It makes a great gift to YOU!
Or, for the loved one who is plant-based curious or who has been a valuable vegan ally to you.
This journal follows a 12 month format however is not dated so it is perfect to use at ANY time of the year.
* Daily gratitude pages and Weekly win sheets.
* 12 monthly focuses: from Aligning your Values and Beliefs to building Community to designing your own Plant Strong Standards.
* Delicious plant-based recipes: perfect for meal preparation or entertaining or a 5 minute meal.
* A weekly focus on self care.
For now the journal is shipping to a handful of countries including: Aus, NZ, USA, Canada, UK and Ireland. I am working on wider distribution. Absolutely there will be an e-version available everywhere later this year!