THE RETURN

SUMM I T

LD I CONSUL T I NG

RESOURCE F I L E S

HALIA CONSULTING Executive Coaching

www.haliaconsulting.com @haliaconsulting

PRIORITISATION WORKSHEET

CORE VALUES

MONTHLY GOALS 1. 2. 3. URGENT NOT URGENT IMPORTANT

DO NOW

PLAN

NOT IMPORTANT

DELEGATE

ELIMINATE

HOW TO PRIORITISE

CORE VALUES

NEEDS & WANTS

03REFLECTION

01

02

04

05AGILITY

Determine the guidingprinciples & goals mostimportant to you (this year, thismonth, this week)

Is this REALITY? Does this serveyour, your family's and yourorganization's needs?

Truthfully consider your &others' expectations, and

hard deadlines

Use the Covey Matrix & attack1 thing at a time (schedule,

schedule, schedule!)

Be ready to adapt & change.Accept occasional failure!

RANKING

& EXECUTION

STEP

STEP

STEP

STEP

STEP

EXPECTATIONS - PERSPECTIVE - AGILITY

www.haliaconsult ing.com

- - - - - - - - - - - - -

- - - - - - - - - - - - -

- - - - - - - - - - - - -

- - - - - - - - - - - - -

- - - - - - - - - - - - -

honesty

family

authenticitydiscipline

communityservice

leadership

"SHOULD"

PRIORITISATIONMANTRAS

Halia Consulting

What to think when things get tough:

LET GO OF PERFECT

WWW.HALIACONSULTING.COM@HALIACONSULTING

IS THIS AN EMERGENCY?

I'M DOING THE BEST I CAN

SMALL WINS

MORE IS NOT BETTER

START (AND END) WELL

ROUTINE IS KING (BUT AGILITY IS QUEEN)

DOES THIS SPARK JOY?

AM I THE ONLY ONE WHO CAN DO THIS?

THIS TASK DOES NOT DEFINE ME

Be Kind to Yourself

www.goodnightsleepsite.com|info@goodnightsleepsite.com|@GNSleepSite|#BringBackBedtime

Promotepropersleephygieneandthefollowingthesepracticestoallowyoutocreatebetterqualitysleep.

1. EstablishaConsistentSleepPattern

It’simportanttogotobedandwakeupinthemorningsaroundthesametimetokeepyourbodyclockinsynch.Thiscanbeatoughstepforsome.Whenwesynchoursleepwithournaturalsleeprhythmsandinternal24-hourbiologicalclock(sendssignalstoyourbodytobeawakeorasleep)weareabletoachievethebestrestorativesleeppossibleandgoingtobedandwakingupbecomeeasier.

Tell-talesignsofsleepdeprivationincludefallingasleepwithinfiveminutesofgoingtobed(itshouldtake10to12minutes)andneedinganalarmclocktowakeup.

2. ProtecttheAmountofSleepYouNeed Adultstypicallyneed7-8hoursofconsolidatedrestorativesleeppernight. Weallhaveapersonalbaselineforrest.Our“BasalSleepNeeds”isthe amountofsleepourbodyneedseachnight.Whenwedon’tmeetthisneedon aregularbasisweaccumulatea“sleepdebt.”Thisistheamountofsleepyou oweyourbody.Determineyourwaketimeandbaseyourbedtimeonthat. Foronehourofsleeplostyouneed24hourstorecover.Youcan’teraseyour debtwithjustonemorningofsleepingin.

3. TurnoffTechandKeepitOutofTheBedroom Removeoverstimulatingactivitiesbeforebedtime.TurnofftheTV,the internet,theipad,andtheitouch,whateveryouuse.ThatblueLEDlightfrom thescreencanreallyoverstimulatethebrainandturnthesleepswitchoff.It suppressesmelatoninandmakeitdifficultforyoutofallasleep.So60 minutesbeforebedtime,90minutesifyoucandoitturnofftech. Createafamilydockingstationoutsideofthebedroomswhereeveryonecan chargeovernight.

4. PracticeaConsistentBedtimeRoutine Wecreateconsistentandcalmingroutinesforourlittleones.Changeinto pj’s,dimthelights,setasoothingenvironment,readabedtimestoryetc.The samecanbedonewithyourownbedtimeroutine.Doingthesecalming activitiesbeforebedwillcueyourbodyandbrainthatsleepisexpected.

www.goodnightsleepsite.com|info@goodnightsleepsite.com|@GNSleepSite|#BringBackBedtime

5. SetUpYourBedroomforSleepSuccess Yourbedroomshouldbeforsleepandsleeponly.Startoffbyremoving distractions.Television,workoutequipment,andworkpapers.It’simportant tocreateasleepsanctuaryandforyoutobecomfortableinyoursleep environment.Promoteadark,quiet,andcoolsleepenvironmentforthe ultimatesleepsuccess.

DarkEnvironmentLightanddarknesshelptomanageour“bodyclock”.Ourinternalbiologicalclocksarerunoffofa24-hourschedule.Therearemanyfactorsthatinfluenceournaturalcircadianrhythmsandthemainonebeingourexternalenvironmentandthelightanddarkoftheday.Whenit’sdarkoutsideoursleepdriveisstrongermakingusmoretiredatnight.Darknessturnsthesleepswitchonandreleasesyournaturalhormonemelatonin.Exposeyourselftobrightlightsinthemorningtoturnyoursleepswitchoff.Melatoninproductioncanalsobeshutdownbyaslittleassevenminutesoflightexposure.

QuietEnvironment Introducingawhitenoisemachineorsoundspatoyourbedroomcanbe relaxingandalsohelpdrownoutanyexternalsoundslikeabusystreet,loud birds,ornoisyneighbours. Ifneedbeheadtothedrugstoreandpurchaseasetofearplugs.Trythebrand thatworksbestandismostcomfortableforyou.Itcanbeanaffordable solutiontoblockingouttheexternalnoiseskeepingyouawake. CoolEnvironment Weallsleepbetterinacoolerenvironment.Itiseasiertofallasleepand remain asleepifit’snottoohotinthebedroom.It’sbesttochooseatemperaturethat worksforyoubutideallyitshouldbebetween68and72degrees.Adjustyour thermostatorchoosealighterblanketifneedbe.

Don’tforgettogiveyourmattressanaudit.It’sthesinglemostimportantpieceoffurnitureinthehome.Youshouldbere-evaluatingyourmattressevery5years.

www.goodnightsleepsite.com|info@goodnightsleepsite.com|@GNSleepSite|#BringBackBedtime

6. IfYouCan’tSleep,StopTrying Therearegoingtobenightswhereyoujustcan’tsleep.Sometimesittakes timetoteachourbodiestofallasleepandlyingtherestaringattheclockis justgoingtomakeyoumoreanxious.Ourgoalistotrainourbrainthat bed=sleepsoyoudon’twanttolieawakeforhours.It’sbesttogetoutofbed ifyoucan’tsleepandgointoanotherroomanddoaquietandrestfulactivity likereadingabook,drinkingawarmglassofmilk,etc.untilyoufeelsleepy enoughtoheadbacktobed.Planwhatyouwilldobeforeyougotobed.

Qualityvsquantity.Youshouldbesleeping85%ofthetimeyouareinbed.

7. AvoidCaffeine,Nicotine,andAlcohol Caffeinelikecoffee,tea,soda,andnicotinecanactasastimulantthatcan keepyouawake.Whilealcoholcanhelpinyoudozingoffitcancausemore fragmentedsleepthroughoutthenight.Alcoholwhenbrokendownmore REMsleepisproduced(lightsleep).Brainactivityduringthestageclosely resemblesbrainactivitywhenawake.

8. AChangeofDietCouldMeanMoreSleep Therearefoodsthatcanaidinpromotingsleepandafewfoodstoincludein yourdietare: LeanMeatsandFish MostareagreatsourceofvitaminB6,whichisneededinthecreationofthe hormonemelatonin.OthergreatsourcesofB6arefortifiedcerealsand chickpeas. DairyandLeafyGreens Yogurt,cheese,milk,kale,andcollardsareagreatsourceofcalciumand calciumhasbeenproveninbeingeffectiveinreducingstressandhelpingyou relax.It’snotamyththatawarmglassofmilkcanhelpyoufallasleepat bedtime. Almonds Justahandfulofalmondscanpushyouintothestateofslumberthatyou desire.Theycontaintryptophanandmagnesium,whichhelpsteadyyourheart rhythmandnaturallyreducemuscleandnervefunction.Anotherfantastic sourceoftryptophanandmagnesiumarebananas.Bananaandalmondmilk smoothieanyone?

www.goodnightsleepsite.com|info@goodnightsleepsite.com|@GNSleepSite|#BringBackBedtime

Cherries Alongwithnutsandoats,cherriesareanaturalsourceofmelatoninandcan helpinregulatingyoursleepcycle.Whileit’snotknownexactlyhowmuch cherriesortartcherryjuiceshouldbeconsumeditcertainlywouldn’thurtto munchonafewortakeafewsipsbeforebed. 9. LimitDaytimeSleep Ifyoufeelanapisneededthroughoutthedaylimitittoonly30minutesand makesurethatyouareawakeforatleast4hoursbeforeyourbedtime. Remembersleepingthroughoutthedaycouldcutintoyoursleepatnight whenit’sneededthemost.It’salwaysbesttoprotectyourbedtimeandnight sleep.

10. SeekProfessionalHelpifProblemsPersists Ifyouarestillstrugglingwithsleepandaresnoring,wakinguptiredevenafter havingafullnightofsleep,orfallingasleepthroughoutthedayit’sbestto discussyourissueswithyourDoctortoseeifasleepstudyshouldbe arranged. Ifyourpartnerisachronicsnorerandwakingfeelingunrestedregularlydon’t kickthemoutofthebedroom.KickthemtotheDoctors.

EvaluateYourMattressWespend1/3ofourlivessleepingsoit’simportanttoinvestinhealthysleepandunderstandthatyourmattressisthemostimportantpieceoffurniturethatyouown.Justlikeweequipourkitchenswiththetoolsweneedtocreatedeliciousmealswehavetoequipourbedroomstohelpuscreatesoundsleep.Youshouldbereplacingyourmattressevery5years.Sometimesjustbyreplacingyourmattresspeoplefindthemselvesfallingasleepeasierandfeelingbetterwhentheywakeup.

• HowtoKeepYourMattressHealthy:

Rotateyourmattresseverymonth,vacuumeveryseasontoremoveallergens, andwhenyouaregoingawayleavethebeddingoffthemattresstoletitbreath.

• UseaMattressProtector• Itkeepsthemattressclean.• Protectsonefromdustmiteallergens.• Helpsprotectthewarranty.Itprotectsyourmattressfromstainsthatwillvoidthewarrantyiftheyoccuronthemattress.

www.goodnightsleepsite.com|info@goodnightsleepsite.com|@GNSleepSite|#BringBackBedtime

ShoppingTips:HowtoBuyaMattress

• Liedownonitandtryitoutfor5-8minutes.• Lieinthepositionyousleepin.• Useapillow.• Checkreturnpoliciesandwarranty.

ChoosingtheRightPillowThefirstthingtorecognizeiswhatpositionyousleepin.Doyousleeponyourstomach,back,orside?Thatwilldeterminewhetherornotyouneedasoft,medium,orfirmpillow.

• Softpillowsareidealforstomachsleepers,sonottostraintheirnecks.• Mediumpillowsworkforbacksleepersatitprovidesproperheadsupport.• Firmpillowsareagreatchoiceforsidesleepersastheyprovidetherightamount

ofsupporttotheneckandspine.FreshenupYourBedding

• Washsheetsandpillowcasesweekly.• Replaceyourpillowcaseandpillowevery6monthstoayear.• Puttingyourbeddingonyourbedwhilestillslightlydampwillhelpyouavoid

wrinklesandbanishironing!• Toincreasethelongevityofyourbeddingwashinacoolercycleashot

temperaturescanbreakdownthefibersquickly.• Within24months(orless)yourpillowcandoubleitsweightinallergens

and…dustmites!Avoiddustmitesbyseasonallywashingyourpillowandvacuumingyourmattress.Anddon’tmakeyourbedeveryday!Thiswillallowthedustmitestodryoutandnotthriveunderahotandhumidblanket.

LD I CONSUL T I NG

WWW . LD I . CONSUL T I NG

N O T T O B E C O P I E D W I T H O U T P E R S M I S S I O N

RESOURCE

L I NKS

ACCESS ALLISON VILLA'S SELF-CARE TOOLKIT

https://thoughtful-musician-8059.ck.page/59a389ff76

ACCESS REMOTE WORK GUIDE

https://meetedgar.com/remote/

LD I CONSUL T I NG

WWW . LD I . CONSUL T I NG

N O T T O B E C O P I E D W I T H O U T P E R S M I S S I O N

About LDI

LDI Consulting develops modern solutions fortoday's parents. We help companies designparent-friendly workplaces and preparemanagers to lead through parentaltransitions. Our employee engagementplatform supports, trains and engagesemployees as they become working parents.

Contact usEmail: hello@ldi.consultingPhone: +1 416 710 1900Website: www.ldi.consulting