Advanced Strategies for Managing Career and Family
Advanced Strategies for Managing Career and Family
Feeling overwhelmed trying to juggle your career and family? What if there were science-backed strategies to help you find balance? You’re not alone if you're feeling stressed and torn. I was once in your shoes a couple of years ago, and when I found my way towards really mastering these strategies, I couldn't help but look back and help other moms on this journey.
Many moms find it incredibly difficult to manage professional responsibilities while ensuring their family’s needs are met. Here are three science-based strategies to help you manage both career and family more effectively:
1. Master Time Blocking
What if you could have dedicated, uninterrupted time for both work and family?
I know as moms, we pride ourselves on multitasking. The truth is, our brains can only focus on one activity at a time with full attention. Studies show that multitasking can actually decrease productivity and increase mistakes. By doing one task at a time and using time blocking, we actually save more time. I know I'm guilty of trying to do it all.
I've even tried listening to my audio book while interacting with my kids. But I end up listening to the same audio book sections over and over. I wasn’t present for the listening, I didn’t enjoy my audio books, and I wasn’t fully engaged with my kids. So I wasn’t really saving time. I've decided to really, really avoid multitasking whenever I interact with my kids. I just have to be present with them and set time aside to enjoy my audio books, which is a form of my self-care.
A study by Dr. Gloria Mark at the University of California found that it takes an average of 23 minutes to regain focus after an interruption. So, dedicating uninterrupted time blocks for work and separate ones for family can significantly boost your efficiency and reduce stress.
Action Step: Create a schedule that includes specific time blocks for work and family. Stick to these blocks and resist the urge to multitask. You’ll be surprised at how much more you can accomplish!
2. Leverage the Power of Sleep
Could better sleep be the secret to more effective multitasking?
The importance of good sleep cannot be overstated. Research shows that quality sleep improves cognitive function, mood, and performance. Personally, I am a nap person. Our entire family takes scheduled naps of 30 minutes to one hour (sometimes up to 2 hours during the weekend!). This has been a game changer for us. We can really feel the difference even if we miss a 15-minute power nap.
Dr. Matthew Walker, a renowned sleep researcher, found that parents who sleep well are better equipped to handle the complex demands of work and family life.
Action Step: Aim for at least 7-8 hours of sleep per night. Create a bedtime routine that helps you unwind, such as reading or meditating. Schedule naps if that works for you—it has been a huge help for me!
3. Practice Mindfulness
What if being present in the moment could help you balance your roles more effectively?
Mindfulness involves paying full attention to the present moment without judgment. It helps you stay more engaged with your family and more focused at work. I've been practicing this for a couple of years now, and it's natural for me to take breaks and really be in the present. I also incorporate it into my coaching program with Positive Intelligence, where we do mental fitness exercises known as PQ reps. These exercises help focus on being present and tuning into our bodies. It's a game changer not just for me but for millions of people who have taken the course.
A study published in the journal "Mindfulness" found that parents who practice mindfulness experience less stress and greater life satisfaction.
Action Step: Start with just five minutes of mindfulness practice each day. Focus on your breath and let go of distracting thoughts. Over time, increase the duration. Give this gift to yourself—you can do it!
Feeling overwhelmed by career and family? Could these science-backed strategies be the solution you need?
Balancing a high-demand career and family life is challenging but not impossible. By mastering time blocking, ensuring quality sleep, and practicing mindfulness, you can create a more balanced and fulfilling life. Effective management is all about using the right tools and strategies that work best for you.
What’s the first strategy you’ll implement to find better balance in your life? I believe you can do this, Moms! If I can do it, YOU CAN DO IT TOO!
Love and gratitude,
Geraldine B, your mom coach
Frequently Asked Questions
What can I expect from life coaching for mothers, and what outcomes can I expect at the end of the coaching session?
My coaching for mothers focuses on helping you cultivate the mindset and habits necessary for a healthier life. By the end of our sessions, you can expect to achieve your specific goals tailored to your needs, along with developing the mindset and healthy habits required to reach them. With my holistic approach drawing from medicine and counseling, I provide guidance, motivation, and proven strategies for transformative outcomes. Your commitment and active participation are key to our journey toward positive change. I look forward to partnering with you on this empowering path.
What can I expect during my first free coaching session?
Your first free coaching session is a friendly meet and greet where we get to know each other. It's an opportunity to explore if we're the right fit for your transformative journey. There's no obligation to sign up for my coaching program during this session. Let's connect and see if we resonate. I look forward to the possibility of working together to help you thrive.
What are the products and services you in your coaching?
I offer personalized one-on-one coaching sessions for mothers over 3-6 months, as well as flexible per hour coaching services. Additionally, I conduct transformative group coaching sessions for a collaborative six-week program. These services are designed to support your journey towards a healthier and happier life. Feel free to reach out for more information or to explore these options further. I look forward to working together to help you thrive.
How long does it typically take to see results from life coaching for mothers?
Although some of my clients experience results after the first session, others may see progress after a few weeks or even a month. The timeline for results truly depends on the effort and dedication you put into the process. In most cases, moms tend to experience significant results or find inspiration after about two weeks of coaching with me. It's important to note that every mom's needs and circumstances are unique, and the pace of progress can vary accordingly.
What other products and services do you have?
I offer keynote speaking for women's conferences and workshops for various groups, including young people. I am flexible in my approach and can tailor my presentations to suit the specific needs of the audience. Topics include intentional living, parenting, budgeting, cultivating a healthy mindset, and more. Connect with me on social media for daily inspiration. Interested in booking me or staying connected? Reach out to inspire and empower your audience!
What are your credentials and what sets you apart as a mom coach?
As a mother myself, I lead by example and embody the principles I teach. With a background as a physician, I bring a unique perspective to coaching. Additionally, my experience in counseling, particularly in action planning and crisis intervention on suicide hotlines, has equipped me with valuable skills in supporting individuals during challenging times. I take a holistic approach to coaching, offering tailored support based on each client's needs. I meet clients where they are, motivating them to push forward and holding them accountable to overcome barriers.
How much is the cost of your coaching program?
The cost of my coaching program varies based on the services offered. I prioritize my client's needs and offer flexible payment options. If you're not satisfied within 30 days, I provide a money-back guarantee to ensure your investment adds value to your life.
