This article is mainly for the people that work at home. Many office workers are working from home and have no idea how to manage their time and tasks wisely.
Everyone goes through that stage. And for me during the Covid phase it was easier for me to keep playing games rather than study. It’s because I’m in the comfort of my own home and there is no one to push me around.
Before the Covid hit hard I was doing too much and mentally it did exhaust me. I couldn’t sleep so well at night and went to the toilet too many times.
What is Procrastination?
Procrastination is defined as putting off tasks that you hate but have to do until you can no longer put them off.
There are four types
The perfectionist one- these people want the best and they want to achieve the best
The anxious type- this type of person is usually bad at managing their time and is just anxious about starting that task.
The fun type- this person would do anything rather than the dreaded task
The plenty of time type who thinks that they have plenty of time to do something when they don’t
How to overcome procrastination
Prioritize your work at the start of the day. Find out what needs to be done first and which things are important. Most work has a due date so make sure that when you work from home you schedule in that time and you stick to those time blocks. Make sure that there are no distractions during that time. Don’t forget to schedule in breaks in the day and time for exercise.
During those time blocks don’t go on Facebook or Instagram (or Youtube) unless the job requires it. Leave those fun activities for later. Do the work first and then put in fun activities at the end if you have time.
Break a big task into smaller ones and that way you won’t be so overwhelmed.
The Woolworths Basics box is $80 and it includes all the basic needs for a weekly shop. You can buy in online for people that are vulnerable such as the elderly and people on low incomes. The delivery fee is included.
Here when I saw that mixed fruits and sugar and flour were included I thought of a fruitcake. The only thing you need is brandy. The Salvos do this for the needy with custard.
Step 1 Preheat oven to 325 degrees F (160 degrees C). Line one 8 inch deep sided cake tin with parchment paper.
Step 2 Place the fruit cherries, peel, walnuts, sugar, butter or margarine, mixed spice, baking soda and milk in a medium sized saucepan. Bring to a boil and simmer for 5 minutes. Let mixture cool to body temperature.
Step 3 Stir in the flour and the eggs. Pour batter into the prepared pan. Wrap outside of pan with brown paper or newspaper.
Step 4 Bake at 325 degrees F (160 degrees C) for 40 minutes then reduce temperature to 300 degrees F (150 degrees C) and continue to baking cake for 1-1/2 hours. Remove cake from oven and allow it to cool in tin for 5 minutes then turn it out onto a cooling rack, remove greaseproof paper and leave until cool. Cake can be stored for up to 6 months wrapped in foil and in an air tight tin.
Reynolds® parchment can be used for easier cleanup/removal from the pan
I got the idea from KIHT Collective who says that we should not be counting calories but macros. In this day and age we should not be obsessed over weight. And we should not be obsessed about going to the gym all the time. Its ok to miss a few sessions and work at your own pace
Macros are just equally as important and its what your body needs. Like you need to have enough fiber and proteins and carbs as well as fats for your body to function well. Everybody is different, no two people are the same.
When it comes to exercise do something that you like, not because you have to. Don’t feel like you have to go to gym all the time just to lose weight. You should want to go there because it is your happy place. But if you don’t like the gym you could just take a walk along the beach or do a leisurely ride. Or you could do an outdoor bootcamp if you enjoy being around people and outdoors.
People that sell those diet products online with no science qualification, I just want punch them in the face sometimes.
How to create balance with food
80% of your food should be nutritious and the 20% of it should be a treat. And then that way it would make mealtimes more enjoyable.
We like simple whole foods. Simple whole foods makes us happy.
IN our cupboard we have beans, rice, canned tomatoes, tuna and the like and no processed foods. Occasionally my flatmate will buy some.
Just enjoy food- eating shouldn’t be a chore. Do what makes you happy. You don’t have to go on a superfood trend just because everyone is online.
Last week was Mental Health Awareness week. During the Coronavirus people had become really anxious. This came at such a good time as people are worried about their finances and losing their jobs. So here’s how my week went
Did lots and lots of weeding which was good for the mind. Afterwards whilst I was sore I was happy that the garden was nice and tidy. It was a nice day for the gardening and walking
I read about this online fundraiser that is happening in London and wondered if similar things would happen here. If that did it would be really good for those that can’t afford to get to their mental health or other health professionals and can’t afford the basics. The Government pledges a $48 billion fund towards mental health. But I wonder how much will be used by the services.
Today I listened to this webinar on mental health from a mental health service in Victoria and they say that 99% of the issues are about money. Now I’m glad that I spent a little bit of my own money to support the economy through these rough times. And it is predicted that it would even get rougher by the minute.
This weekend was the launch of the Red Shield Appeal. Now I know that it couldn’t come at a better time so I encourage you to donate whenever you can. These charities are struggling due to the rise in unemployment.
Today I participated in a few lectures about health and fintess industry. It has never been more important that we stick together as an industry and do the right thing by our clients. That means no more sweets and cookies.
I also read an empowering book called Nudge
Today I ran slow but I was ok about doing a bad run. I heard lots more devastating stuff such as the coronavirus toll reach 5,160,000 people in the world. Many people had still not recovered yet, yet the countries are starting to open up. Brazil has had its worst day.
Saturday and Sunday
I did nothing much. On Saturday it was raining so I couldn’t go out for a run. But on Sunday it was much better and I went for my run which was good. This time I smashed my 150 mins of vigorous activity goal which was great. At first I thought I could not run and then I ran and I enjoyed myself. Also that day it was said that the gyms will open on June 22nd which gives me hope and something to look forward to.
But for many others it might not have been the answer that they had hoped for.
We are not alone. This article was produced for Mental Health Month in recognition of Coronavirus.
A Current Affair has posted a video about mental health and the support that you can get from it. As lockdown restrictions ease people are fearful of going out because the risk of Coronavirus is high for people that have chronic conditions. After lockdown Beyond Blue says that there will be more calls because people have lost their jobs.
Also the rate of domestic violence is up and Victoria Police recognises this.
In fact the Federal Government has put aside $48 billion for mental health. What they could have done right from the beginning is to close down all the fast food chains like they did in the UK and leave the gyms where they were pre covid 19.
It is ok to not be ok. A search done on Bing revealed 103,000,000 results as more and more people die from these disease. People are being isolated right now and many will be worried about getting the Coronavirus when they do decide to go out. The Independent says that the world will likely face a mental health crisis when this is all over.
If you want to go out, just go out at your own pace and don’t go to crowded places. It will take a while for society to get back to normal and it will take you time to find your feet again.
Next Thursday the 28th is National Burger day. Whilst we wouldn’t be allowed out due to Coronavirus restrictions, you can still have a burger at home.
A homemade burger with a fried egg is about 300-450 calories depending on what’s in there. You could do a vegetarian Lentil burger or you could do the standard meat one. The standard meat one normally has bacon in it. What you will need is burger buns, meat patties (you can make them yourself) or lentil patties, tomato sauce, avocado, onions, lettuce, gherkin, beetroot, cheese and a fried egg.
We used Tip top’s burger buns which was bought at Coles and the patties were homemade. We caramelised the onions and toasted the bread in a sandwich maker.
But here’s a video from How to Basic on Youtube
Do enjoy your burger with a beer if you like or just on its own.
Now that we are home more often, here is our Work at Home schedule.
On weekends it is family and housework time hence this schedule doesn’t work then. This is my weekday schedule
830am- I wake up, have breakfast and check my phone. I usually have tea with breakfast
10am- usually doing Crosstitch or reading a book. Or gardening. Right now I’m reading Nudge. Its a book about society and decision making.
11am- usually checking my emails and blog. By then I’m having a coffee. If I have time I’m also listening to some podcasts about things and fitness. Once a week we have a meeting to talk about this blog and other things.
12:30pm- lunch. For me lunch is usually leftovers from the night before or a salad
1:30pm- I usually go for a walk or a run in the park. By then there are not too many people and its much easier to practice social distancing. I’m not really good at social distancing in crowds so its better to do it when there are less people
3:30pm. I’m usually home and I would want my water as I’m thirsty. By then I would start work on my blog. This is when Asia and almost everyone is up.
4:30pm- snack time. It’s usually milk but it can be some other things too.
5pm- Body Combat practising time and lectures. When the gym reopens I’d like to try and learn Body Combat instructing. I know RPM but cannot afford the bike and the gym does not lend bikes
I also enjoy a green tea then
7pm- dinner time. For dinner we just have whatever we feel like. There are no set rules in this house.
7:30pm- more work on my blog time. This is the time where I’m less distracted and I know that the US and the UK has just woken up so I publish articles then. Or do some research
Yes we all like to be Julia and Julie who love food and eating. But some people go way over the top during boredom. Yes we are all bored at home. But that doesn’t mean that we should eat all the time. Yes we enjoy home cooked meals
We overeat because we are stressed. For some of us we just love food too much
According to a Nine News report they say that many people have ordered takeaway in iso because we all love food too much
So here’s how to avoid the need to
Establish a regular routine. Once you establish that then it is easier to not overeat.
If you work at home this might be a bit easier to block out the times that you are working so that you won’t eat mindlessly.
Get rid of stressors- ie get 7-8 hours of sleep a night. Talk to someone if you are feeling lonely. Organise your finances. Have you lost your job? Maybe it’s time for you to make a realistic budget. The Government only gives out a limited amount of money to those that have lost their job.
In Australia we are allowed out for a walk or a run. But if you can’t there is Les Mills on demand. Every week we should aim for 150-300 minutes of vigorous activity and two strength sessions.
Try some new foods
Now that we are in isolation we can try some new foods or cook a few new recipes each week. For example next week is Burger Day, have you thought about making a hamburger from scratch? What about making bread from scratch? It would save you money
Or if you have never tried Asian food, why not try that? Taste has so many recipes.
Are you really hungry?
If not then go and find some other thing to do like arts and crafts or write a blog. This will keep your mind off hunger and the need to binge on food just because you are bored.
During the Covid times the gyms have shut and there is a limited amount of outdoor bootcamps and personal training allowed. So we have to think about how the urban environment affects our day to day activity. The Danish health authority have published this report on the urban environment.
Earlier this year I had the chance to attend RMIT’s Engaging for Impact event where they were talking about the Urban Observatory. Some areas in Melbourne don’t have much in terms of parks and natural resources where people can exercise for free. Now this can be detrimental for our health as we would have to travel far far away and our current lockdown laws don’t allow that. Parks create a happy space for people to play and walk in. We need more open spaces for people to run around in. Parks are great areas for people to meet and socialise in.
Walkability was talked about at RMIT’s Engaging for Impact and in the report. Walkability means how far you have to walk to places. Places within a 2km radius from people’s houses are close. I suppose as marathoners we don’t care a lot about walkability as we can run everywhere.
Cycling paths are another issue in Melbourne. Those that live far away don’t have greater access to cycling paths. The councils should build more paths to encourage exercise within their neighbourhood. Cycle paths should be safe and well lit
Safety was another feature heavily talked about at RMIT’s Engaging for Impact as well as in the report. Paths need to be well lit at night or otherwise people cannot walk home. Also there needs to clear signage as to where the path leads to. And for older people the paths should be safe to walk on.
Now is a good time to think about planning the environment whilst we are in lockdown for when we fully get out of lockdown. There should be more cycling paths for those that live in outer Melbourne. There also could be more greenery in places like Cranbourne and places where low income earners live.
Vinnies (St Vincent De Paul Society) is a charity and they operate op shops as well as free food for those that cannot afford it.
Vinnie’s soup vans have been around for a while and they have been serving the Fitzroy and Collingwood areas. They are a charity that feeds the homeless and every winter is where the charities are tested. During the Covid19 the homeless have been hit hard. This is where your donations come in
This year the Vinnies soup challenge is all online. You make a soup and you post a picture of your soup online with the hashtag: takestock and you tag Vinnies in your post. And hopefully people will donate online to the soup challenge
This time we would do pumpkin soup as this is my favourite soup during winter. During winter I enjoy it with some sour cream and chives from our garden. A piece of souradough bread top the lot. At the market they use the big bread and they put a big round hole in there and they fill it with soup. It is fun to eat like that and I wish that Vinnies could do that. It would save some of the plastic and the homeless would enjoy a good meal. Vinnies would not need to use the plastic bowls if they just used the big bread rolls and put the soup in there.