Ep.172 – Dr. Jennifer Dragonette – Learning How to Use Time as a Resource
Do you wish you had more time? If you did have more time for yourself, what would you do?
Managing time and anxiety in a busy world, especially for parents is an everday occurrence. Our resident therapist expert, Dr. Jennifer Dragonette and I continue to press forward with our conversations around defining our purpose and supporting them with our time.
During our conversation, we explore the importance of mindfulness, the myth of multitasking, and practical strategies for finding time for self-care and meaningful activities. Dr. Jen emphasizes the need for boundaries, the value of saying no, and the significance of tracking time to gain awareness of how it is spent.
An action item Dr. Jen has found beneficial with her patients is introducing the concept of a 'could-do' list and the 'pride practice' to help people focus on their values and celebrate their achievements. As always, we highlight the parallels between time and financial planning
Please enjoy my conversation with Dr. Jennifer Dragonette.
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ADDITIONAL RESOURCES YOU MAY LIKE
1 Big Idea to Think About
Effectively managing time requires not just awareness and tracking but also aligning actions with personal values and purpose to foster a more fulfilling and less anxious life.
1 Way You Can Apply This
One practical way to apply the insights from this episode of Emotional Balance Sheet is to implement Dr. Dragonette's suggestion of creating a "Could Do" list. Here's how you can start:
Develop Your "Could Do" List:
Spend a few moments each day noting down activities you genuinely enjoy or tasks that align with your personal values. These should be things that are not mandatory but are fulfilling and bring you joy.
Use Unexpected Free Time Wisely:
Whenever you find yourself with a pocket of free time—perhaps an unexpected 30 minutes—refer to your "Could Do" list. Choose an activity from this list to engage in. This helps ensure that your discretionary time is spent meaningfully.
Assess and Reflect:
At the end of the week, review what activities you took part in from your "Could Do" list. Reflect on how they made you feel and whether they contributed positively to your sense of fulfillment and reduced any feelings of anxiety or overwhelm.
By integrating the "Could Do" list into your routine, you can make more conscious and fulfilling choices about how to spend your time, ultimately enhancing your well-being and personal satisfaction.
1 Question to Ask
Am I dedicating my time to activities that align with my values and truly bring me satisfaction, or am I overcommitting to tasks that lead to stress and burnout?
Key Moments From the Show
03:15 Tracking time highlights discretionary periods, comparing actual time use to an "ideal week."
06:22 Recognizing agency in time control, making conscious choices with small time slots.
09:58 Time management parallels financial planning; referencing Laura Vanderkam's data-driven tracking.
13:35 Equating time with monetary value when deciding commitments.
17:04 Setting boundaries to prevent decision overload and burnout.
21:15 Overcommitment consequences, leading to resentment and physical burnout.
24:50 Learning effective time management by observing others.
28:30 Personal expectations often cause more struggle than external demands.
32:47 Finding time rather than creating it amidst work and family life demands.
35:55 Examining personal values to prioritize time management effectively.
39:10 Difficulty of fully relaxing without multitasking; addressing built-up anxiety.
42:25 Practicing "monotasking" and mindfulness to enhance task quality and satisfaction.
45:00 Tracking time over a week to identify usage and improvement areas.
49:18 Reflecting on past busier times aids in current value-aligned actions.
53:30 Taking breaks from social media to improve attentional awareness.
55:10 Questioning the value of activities without online validation.
1:05:30 High self-standards vs. self-compassion and releasing value-related obligations.
1:09:10 Aligning actions with purpose; tracking time for personal objective alignment.
1:13:25 End-of-day pride practice to foster positive mindset and value alignment.
1:15:40 "Could Do" list for desired activities, enhancing personal satisfaction.
1:18:20 Reducing anxiety by focusing on fulfilling activities rather than obligatory ones.
Resources Featured in This Episode:
Uncovering Core Values for Financial Clarity and Emotional Balance
Tranquility by Tuesday: Making Time for What Matters
Aligning Your Spending and Time with Your True Values