productivity tips

How to Stay Focused and Present

Looking for a way to feel less stressed, less anxious, less tired, more focused, more present, and more calm? Yup, we are, too! Well, that is exactly how the founder of Evolve by Erika, Erika Polsinelli has devoted her life to fixing. Through her work, she teaches that breathwork and meditation bring us clarity to help with decision making and therefore, spend less time contemplating over the right decisions while having more of an inner knowing and guidance. Sounds kind of magical, right? “Everyone has the ability to live their healthiest and happiest life,” Polsinelli says. “We just need the tools to get out of our own way and allow ourselves to connect with our highest potential.” That is why she created Evolve by Erika…what she calls a one-stop high-vibrational health program. Through a mix of Kundalini Yoga, meditation, breathwork, movement, plant-based living, and mindset shifts, Polisinelli’s goal is to apply a holistic approach to elevate one’s life. “The work helps us not only to heal ourselves, but those around us,” she continues. “We are less reactive. We come from a grounded, centered place and become more aligned within; and, by doing this healing, we are creating a better life for ourselves.” We sat down with Polsinelli to discuss everything from how to create a high-vibe state every day (and what that means exactly) to easy ways of getting focused right now. How can we get into a high-vibe state every day? The #1 way to start elevating your vibration is through the food you eat and creating a morning practice. By establishing a morning practice, you’re giving yourself time to get ahead of the day. You’re taking time to calm the nervous system and clear your own thoughts before encountering anyone else’s energy and thoughts. What is your morning routine? How do you set your day up for success? I go to bed excited to wake up and tune into myself. As you begin to practice, you’re able to get to a deeply-connected state, feeling bliss and peace. I’ve created a space right beside my bed by windows where I can look out at the sky. I feel most connected to nature. I have my Evolve custom meditation pillow there because “easy pose” isn’t that easy for long periods of time. I tune in with the Adi Mantra – Ong Namo Guru Dev Namo – which means, “I bow to the divine wisdom within.” After tuning in, I begin to bring in a conscious stream of thoughts for which I am grateful. I then go into 11 minutes of breathwork. And, if I have time, I will go into 11 minutes of mantra. I conclude my morning practice by setting intentions for all that I want the day to bring me. By doing this each and every morning (early in the morning before sunrise is best), you’re able to clear and heal your subconscious. There are many days where I recognize a part of me I’ve outgrown, and evolved. It’s a beautiful process. If someone is new to yoga, what do you recommend to get started? The yoga I teach is different from what most visualize as yoga. Kundalini Yoga consists of breathwork, mantra, and meditation. A good place to start a practice of Kundalini is by beginning to play and listen to mantra while taking long deep breaths, or even while you’re cooking or cleaning. You’ll be surprised by the shift you feel just by listening to high-frequency music. Another place to begin is with 3 to 5 minutes of breathwork. Right now, we are all overwhelmed with endless “to do” lists and never enough time in the day. How are you prioritizing now? I truly feel that by making time for my practice, I’m creating time and space in my day. By starting our day with breathwork or meditation, we calm the chatter of our mind, we’re able to think more clearly, and bring ourselves into alignment. This helps us to act and respond from a centered place. We become more efficient and clear on what is best for us. How often do you exercise—and what’s your workout of choice? Every day! My body feels its best when I’m power walking, especially on the beach. The rebound effect is so good for the lymph system, and grounds my energy. I also love Vinyasa Yoga. Trying very challenging poses forces me to be present. In order to achieve an arm balance or inversion in Vinyasa, it requires every ounce of your attention. It’s such a beautiful way to connect to yourself. How do you motivate yourself to work out (especially when you really don’t want to)? The feeling afterwards. I absolutely love how I feel after, and that’s always my motivation. I know how I feel if I don’t move. I’ll have less energy, and negative thoughts may slip in. Endorphins are real! They always keep me coming back for more. If you had to name your healthy diet, what would you call it? Naturally nourished. I love that the earth can support all my needs. My entire diet comes from what the earth grows to fuel our bodies. I eat plant-based and have not had any animal products since 2017. My diet is what led me on this high-vibrational path. Eating this way helps me to elevate my vibration and be receptive to meditation, and so much more. What’s your go-to breakfast? I always start my day with warm water and lemon and a green juice. From there, it’s avocado toast! I love having it on Ezekiel bread and add any topping I’m feeling that day. Some days, it could be hummus, and some days it’s kraut, but it’s always topped with Everything But The Bagel Seasoning from Trader Joe’s! What is your evening routine to wind down at the end of the day? Spending time with my husband, and then going straight into my skin care routine. I bring all of my serums in

10 Ways to Focus At Work, According to Organizing Experts

Am I the only one having more difficulty focusing at work? (To my boss who is reading this … I promise I’m getting it all done!). But really, there are so many things keeping us distracted—the news, the pandemic, the dishes that need to be done, our kids, and binge watching Yellowstone. The thing is, I really want to be focused. I love my job, and I want to bring my A-game to everything I do. I also love feeling unencumbered when I’m with my family and relaxed at the end of the day (not worrying about my ever-growing to-do list). So, are there secrets to being focused and organized at work? Yes! And, we’ve got the solutions. We sat down with three talented professional organizers to learn their top tips to help you focus, and, we’re happy to share. You’ll be surprised at how simple it can be. 10 WAYS TO FOCUS AT WORK Set Up Your Command Center When trying to stay organized, create a simple “command center” by using either a dry erase board, bulletin board, or a chalkboard that you hang in a spot you’ll see easily,” says Jackie O’Brien, founder of Clarity Through Organization. “Write out your week’s priorities; then, break it down further by what you’ll do each day. This way, you can see everything that needs to be done and tweak accordingly as the week progresses.” Remember not to overload a day. Stick to four items max (you can always add more). Clean Surfaces “We have enough distraction in life, and when we have clean surfaces (in all areas), it allows us to focus on the task in front of us and not feel overwhelmed,” says Brittany Moore of B.Moore Organized. Get some organizing bins and folders to put everything away on your desk. Also, really think if you need all those post-its or knick knacks. It may be time for the donation box. “I also have a “killer” task management system,” Moore adds. “This will help you to stay on task and feel a sense of reward when you get to cross off each task, and will motivate you to continue down your list.” But, remember to use just one notebook so you don’t have loads of loose paper all over the place. Find Your Ideal Work Time “Take a few weeks to simply notice the time of day (or days) that you’re most productive. For me, it’s the morning before my kids get up. Once I figured this out and made waking up early a priority, I got twice as much done,” says Kelly McMenamin, Organizing Coach and founder of PixiesDidIt!. “Once you’ve noticed a pattern, treat that time of day as sacred. Mark it as unavailable in your calendar (and don’t plan meetings or Zoom calls). Turn off any distractions like phone, email, or Slack notifications. You’ll be surprised at how much you can get done when you focus on what actually works for you. Color Code Your Emails “I encourage clients to color code their emails by project, person, or whatever suits their situation best. This allows you to visualize the work in front of you and tie various projects together at the blink of an eye,” says Moore. You also should clean up (or start) an email folder system to sort out all that comes in. Set a Timer “Add tasks directly to the calendar in your phone in 15-60 minute increments,” Moore suggests. “Now, you’ve just made space in your day to accomplish the task, and set a timer so you can focus on it in that given moment.” Put Your Desk To Bed “At the end of the day, clean up your desk like you would, say, the kitchen,” says O’Brien. “Go through all the papers and sort out what needs to be tossed (and, go toss it!). File what you can in an organized “tomorrow” bin, and make your to-do list for the next day. A clean surface at night will lead to a more focused morning; so, put your desk to bed!” Organize Your Drawers “Random tidbits always find their way into your life, even at work. And, finding things is the entire point of being organized,” explains McMenamin. “A great drawer organizer is key. I love iDesign Linus Shallow Drawer Organizers—they’re modular, and you can repurpose them anywhere at home … kitchen drawers, medicine cabinets, and they are truly an organizing lifesaver.” Celebrate the Small Wins “Time management is one of the most important elements for an organized life. I always recommend making a list of tasks you need to complete each day of the week. However, if you have 15 tasks on your “To-Do” list that day, but only accomplish 5, that’s still a successful day! Take a deep breath and celebrate,” says O’Brien. “To-do lists can evolve. Perhaps think about scaling down the number you add the following day to set realistic goals. Sunday “Office” Prep “Just like someone may meal prep on a Sunday, I work prep,” says O’Brien. “I’ll map out my week and note the events, meals, and tasks for each day (even the small things). I find that I am more likely to accomplish tasks when I divide them up between each day of the week versus making one list for the whole week. Then, add it to my “Command Center.” When In Doubt, Write It Out “Research has found that the action of writing builds a link between the spatial part of our brain and the verbal part, and strengthens the process by which we memorize important information. It makes sense … when I don’t write things out in my calendar, I forget things way more often,” shares McMenamin. “Buy an agenda or notebook that you adore (so you know you’ll use it). I splurge and buy Smythson’s Soho Agenda for myself because the leather and gold-edged pages make me want to sit down and schedule mundane tasks.” Other planners we love at Nutritious Life

The Class Founder Taryn Toomey’s Top Trick to Staying Focused

Have you ever wondered how Jennifer Aniston and Gisele Bündchen got their toned bods (well, other than discipline!)? Her name is Taryn Toomey. The fashion industry pro turned wellness CEO started The Class in 2013 with the goal to reinvent the way we look at fitness, and focus on the “practice of self study.” Don’t be surprised if you find yourself suddenly brought to tears in one of the classes (and not just because it’s hard physically). She explains, “Students are invited to witness their response to whatever arises during the movement—anything from physical discomfort to unexpressed emotions.” We chatted with Toomey about how things have changed for her since the pandemic hit, ways she’s prioritizing health in these challenging times, and how self care connects to everything she does. Read on to learn how Taryn Toomey lives a nutritious life… How have things changed for you since COVID-19 hit? The work of The Class has always been an ‘inside job” centered around bringing awareness and creating a space to process and release, so we can engage with one another from a more connected place. Our mission and the core of who we are has always remained the same. I’m so grateful that the work has remained true to what it’s always been, and that we ‘heard the call’ to set up our Digital Studio before these uncertain times. What are some of your tips to staying focused…especially now? I often suggest scheduling your workouts or self care as if you are scheduling a meeting, and mark it in your calendar. Then, commit to tolerating the feeling around it while you implement a new way of being. I think community is key to helping you stay the course, encouraging one another, and creating a circle around you that you can go to for support when you feel like you want to quit. Once your body and mind begin to change to your new way of being, it becomes your new normal, and there is less effort needed to implement the action. We say in The Class all the time, “practice your practice, and then you become your practice.” What is your fitness philosophy? Take care of yourself…your heart. Tune in to the intelligence that is in your own body. You choose. There is a big difference between resistance and injury. We are not looking to create injury. We are looking to activate resistance. In THAT space, we begin to practice. How often do you exercise, and what’s your workout of choice? I prefer to work out in the morning on an empty stomach as I find this to be most effective for both my headspace and my body. I usually try to leave one hour open in the morning for a workout so I can set myself up for the day. That being said, this isn’t always possible when running a company and having back-to-back meetings. I will get one in whenever I see a window. Movement is a very important and medicinal part of my life, so I prioritize it every day. This may seem obvious, but my workout of choice is The Class, especially these days when practicing from home on our digital platform. How do you motivate yourself (and your clients) to work out? I believe in the medicinal power of music and movement. I often suggest creating a playlist that ignites and energizes the system. Select songs that have a strong beat and energy, and move to them. I love songs that swell and crescendo because they have the potential to create endorphins. As for students practicing from home, I really think it’s about discipline and commitment. Stand on your mat and acknowledge or remove distractions. Consider that you are bearing witness to showing yourself your own ability, to committing to the sensations that come up with toleration, and maneuvering through change. It’s really about perspective—if you change your perspective and realize how you are showing up for yourself, and WITH yourself, as the collective moves together—the possibilities are endless. Has it been hard to stay on track with your nutrition while in quarantine? I often use myself as my own case study, so I have tried many different ways of eating and cleanses to see what feels best for me. In doing so, I’ve learned how certain ways of eating made me feel versus others. I have found a way of eating that feels best for ME. It’s become a natural part of my daily routine, and a form of self care. What’s your go-to breakfast? I intermittently fast, so breakfast usually comes around 11 a.m. and typically consists of a greek yogurt sweetened with monk fruit or a pumpkin smoothie. Your go-to workday lunch? I like to eat seasonal foods, so right now, I have been making a lot of soups with pumpkin, butternut squash, and broths. I often add some apple cider vinegar and cayenne to help detoxify and cleanse the system. What’s the one food you always have in your fridge? Well, it’s not in my fridge, but you will always find seaweed in my pantry. It is a staple food item in my home. Your favorite food indulgence? Lily’s chocolate Other than water, what do you sip regularly? I wish I had a more interesting answer, but…just water! Sometimes I will add chlorophyll drops or lemon to help flush and detoxify. What causes you stress? Technology How do you pamper yourself when you need it? I enjoy getting dinner with girlfriends that I feel safe with or having friends over for a potluck—laughing, talking, and enjoying one other’s company. I think that’s incredibly important when you think about overall wellness. I find it to be very therapeutic. These days, things obviously look a bit different. I pray and meditate every morning and evening, and some days many times in between. My self care is my connection to spirit, the Divine. I purchased a harmonium during quarantine which I have been

How to Make a Results List

Feeling energized, healthy and focused in quarantine can often feel impossible. It’s so easy to mindlessly munch on chips or get distracted by everything we have happening around us—especially when we’re feeling stressed or anxious. But, Rachel Hollis thinks we can come out of this challenging time stronger and even better than before. Entrepreneur and author of self-help books “Girl, Wash Your Face” and “Girl, Stop Apologizing,” Hollis inspires her nearly 2 million followers to reach for a better version of themselves every day though inspiring, easy-to-try tips. And, while she always strives to put her mental health first, the mother of four is no stranger to stress, criticism and overcoming obstacles. In her recent book, Didn’t See That Coming: Putting Life Back Together When Your World Falls Apart, Hollis writes how she’s turned difficult moments in her life into learning experiences (and how we can, too). She shares how we can grow from life’s disasters rather than allowing ourselves to be overcome by the negativity. She says, “You don’t need a catastrophic event to appreciate the good things in your life. What I want you to hear me say right here up front is, I get it. I’d like to look you in the eyes and tell you that you’re strong enough to survive this—even on days that feel impossible. You are strong enough, and it is possible to come out the other side as a better version of yourself.” Hollis sits down with Nutritious Life to talk about how she is staying focused, calm and healthy in these challenging times. Right now, we are all overwhelmed with endless to-do lists and never enough time in the day. How are you prioritizing now? There is a saying, “If everything is a priority, then nothing is.” It’s so true. Many people will attempt to be productive by making a ‘to-do’ list. Instead, I make a ‘results’ list. Before diving into my workday, I list the 2 to 3 results I need to achieve that day. It’s never a longer list than what ensures I can focus on what actually matters most. Speaking of focus, how can we stay more focused? What are some things that work for you? In order to stay focused, I need to eliminate all distractions. Now that we’re working entirely virtual, I get pings and emails all day long alerting me to different projects. But, when I need to focus on one project like writing a manuscript or preparing for a keynote, everything else needs to fade into the background. I shut off my phone and remove all notifications from my computer. I also communicate with my team that I’m “heads down” on a project, and ask them not to disturb me unless the building is on fire. You recently launched an app, RISE. Can you share a little about how it can benefit people? The RISE App is what I needed in a health app fifteen years ago when I first started my health journey. At the time, I couldn’t run a mile, and soda was my every-day beverage of choice. I felt intimidated by fit people and fitness, in general. So, I created what I needed back then for people who need it today. The app helps people discover that moving your body can be fun. I love that we created a space in the fitness industry which is one big party. We just don’t take ourselves that seriously. Dancing around your living room is a real cardio workout, y’all! If this were high school, The RISE App would be glee club. It’s where anybody is welcome, and everybody is quirky. If you have long felt out of place in traditional gyms, workout classes or other fitness apps, we know that you’ll feel welcome in our community. How often do you exercise, and what’s your workout of choice? I move my body for thirty minutes every single day, no matter what. It doesn’t always look like “traditional” exercise. My favorite movement is a long-distance run around the lake here in Austin, or I spend a half hour dancing to Beyonce, or just stretching because my body is begging for it. I’m very interested in intuitive health… listening and responding to what my body is asking for so my workouts are constantly changing. How do you motivate yourself to work out? We live in an age of instant gratification where people think there’s a secret sauce to “motivation.” Here’s the truth…I’ve made a daily habit of working out so I don’t have to motivate myself. It’s like brushing my teeth. I never have to work myself up to brushing my teeth in the morning because the habit is so ingrained in my everyday life. It would feel foreign not to do it. My best advice for people looking for motivation is to make exercise a habit. The way to establish a habit is by repetition. Set a goal to do something active every day for a week. Then, keep going. After 21 days, studies show that action becomes a habit. But, don’t stop there. After 90 days of the same behavior, it’s part of your lifestyle. It’s a practice that has been life-changing for me and thousands more in our community. If you had to name your healthy diet, what would you call it? “Not exciting, but very effective.” I’ve gotten my diet down to a science of what gives me the most energy and mental clarity. That means I eat the same things on repeat almost every day, and then one meal a week, I live my best life. I love to eat and I love to cook, so I’m constantly looking for new, indulgent recipes to test out when it’s time to treat myself. Has it been hard to stay on track with your nutrition while in quarantine? I’d be lying if I said I wasn’t tempted to order takeout several nights a week in quarantine. We all have, right? On occasion,