24 hours in a day.

4,732 things to do.

Only 1 you.

If you’re struggling with time management, you probably feel like you’re always busy, being pulled in a million different directions and there’s just not enough time to get everything done.

While there are indeed only 24 hours in the day, there are ways to make your day go smoother, calmer, and more efficient.

It all comes down to prioritization and organization.

Here’s how to prioritize tasks on your “to-do list” and get more done while still having time to relax.

* This post contains affiliate links. I am a Bluehost, Thrive Themes, ConvertKit & Tailwind affiliate, meaning that if you click on a qualifying  link and make a purchase, I may earn a commission. 

3D Success, LLC. is also a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com

Please read the Disclaimer for more info.

Where Does My Time Go?

The first order of business is to evaluate your current methods of time management.

Do you have any systems, habits, or routines in place to boost your productivity and keep yourself on track?

If you aren’t sure how you manage to be so busy and yet still not accomplish much, it’s a good idea to see exactly how much time you are spending on various tasks throughout the day.

One way to do this is by logging all your daily activities on a time tracker for a few day, or at least 24 hours.  

(If it’s going to social media or TV, it might be time for a digital detox!)

In order for this to work, you must be honest. No one has to see the tracker but you.

The time tracker will show you where all your time is going. When you look at your log, pay attention to:

-What things are taking your attention away from what’s most important to you?

-Which manual processes can be automated? Are there any that can be delegated for free/low cost?

-When are you most productive/energetic? Keep that in mind when making your schedule in the future and plan to do your most important or difficult tasks during those times whenever possible.

Make Things Easier and More Efficient for Yourself

As I mentioned earlier, the key to better time management is prioritization and organization.

They go hand in hand.

You must first decide what’s most important to you and then organize your schedule around that.

Remember that you only have so many hours in a day and you are only one person so be realistic with how much you can actually do while still leaving some flexibility in your schedule for self care and unforeseeable things that might pop up.

Everything can’t be a priority, so it’s up to you to evaluate and prioritize tasks and then say no and set boundaries.

Things will also go a lot smoother if you organize your physical space as well. Clutter not only takes up space in your home, it also takes up space in your mind!

So, be ruthless when decluttering – reduce or eliminate those distractions as much as possible. Remember that it takes about 20 minutes to refocus after being distracted from a task.

And once again, it comes down to what’s more important to you? A clutter-free space in which you can be productive – or the stuff?

This reminds me of something that the ladies from The Home Edit like to say – you either get the item or you get the space. Choose wisely.

How to Schedule Your Day for Productivity (and Relaxation)

A surefire way to kill your productivity is to overload your schedule.

Then, you won’t be able to do anything at all because you’re so burnt out. Or, the quality of your work will suffer to such a degree that you might as well not have done anything at all.

So, keep that in mind when planning your to-do’s for the day.

Prioritize tasks, pad your schedule and leave some space “blank” for personal time.

It is imperative to maintain flexibility to account for the realities of life. We all know that things don’t always go as planned so “expect the unexpected” – (any fellow Big Brother fans reading this? )

Setting boundaries is a crucial skill to have when it comes to time management. You have to say no to some things in order to say yes to others. So, once again, choose wisely.

Streamline your workflow and routines whenever possible to avoid decision fatigue.

Try to prioritize tasks that will save you time and energy in the long run. For example, instead of deciding what to make for dinner each day and then cooking it, why not plan ahead of time? Maybe even do some meal prep for the week - one less thing for you to worry about.

Is It Good to Multitask?

There are some times when it’s good to multitask. Like when you are washing dishes and being mindful at the same time. Or when you are doing yoga and meditation at the same time.

And then there are times when it is not good to multitask. Like when you are spending time with your family. Or when you are driving. (Put the phone down!)

Research actually shows that it hurts your brain to multitask and actually hurts productivity more than it helps.

A more efficient alternative is task batching. Simply group similar tasks together and complete them at the same time.

For example, I post an average of 20 pins a day on Pinterest as part of the marketing for my blog… but I don’t actually pin every day. Rather, I take a few hours out of one day to schedule my pins for the entire week using Tailwind, an automated social media scheduler.

Batching tasks together solves the problem of having to switch tasks (which leads to reduced efficiency and accuracy) and allows your brain to do what it does best – focus on one thing at a time.

Take Out Threats to Your Success

When it comes to time management, it’s not all about offensive tactics – there are some defensive ones to employ as well!

Threats to your success are everywhere – your phone, your computer, Netflix, junk food, negative people in your life … the list goes on and on.

Some of the main things that interfere with success include:

-Procrastination

There is often an underlying cause of procrastination. It’s not usually just because someone is lazy (although that’s definitely a real possibility).

One of the reasons you might be procrastinating is lack of clearly defined goal. When you don’t know what exactly you’re working towards, it’s hard to focus your efforts.

Have you thought about creating a personal development plan? It can help you get clear on what you want to do with your life and what needs to change in order to make that happen.

-Stress & Anxiety

Another underlying reason for procrastination is stress. When you’re stressed out, it’s hard to focus and be productive. If this is something you struggle with, check out these articles on building resilience and natural remedies for anxiety.

-Mindset/Perception

Some experts argue that overwhelm is state of mind, just like happiness. It’s not the sheer number of things you have going on that makes you overwhelmed. It’s how you view those things.

So, how do you think about your responsibilities/obligations?

Examine your internal dialogue. Make sure you are using positive language with yourself.

Try switching your mindset from “get to” instead of “have to”. For example, I get to work out instead of I have to work out.

-Lifestyle

Lifestyle factors influence just about everything from mental health to productivity.

If you’re not getting enough sleep and you’re not feeding yourself the right nutrients, your body and mind simply cannot perform well.

Make sure you are getting at least 7-8 hours of sleep a night. Eat plenty of fruits and vegetables. Limit your sugar and refined food intake. Exercise on most days.

You’ve heard it all before – but these are the absolute most important things you can do to improve your life as a whole, not just increase your productivity.

How Do I Prioritize Tasks on My To-Do List?

If you are overwhelmed, there is a good change you have a skewed sense of priorities.

What I mean by that is - you aren’t living in alignment with your true values. You aren’t focusing your efforts on what’s most important to you.

In order to get the most important tasks done, you must prioritize your goals and then strategically eliminate the lesser priority tasks.

Keep in mind that everything can’t be important. There can only be one top priority. If you are trying to do a million things, chances are the one thing that’s most important to you is not being given the attention it deserves.

So, ask yourself what you are missing out on by not prioritizing tasks that are most important to you and eliminating what’s not. The answer to that question will help you to understand the heavy costs of continuing your behavior.

To-Do Lists vs. Long Term Goals

Some people have one giant to-do list with everything on it.

And that’s why the list never gets done.

To-do lists should only include things that can be done now and completed in one step.

Aspirational “to-do’s” and projects that take multiple steps to complete should be saved for your brain dump.  (unfinished business creates stress – try writing things down to take a load off your mind).

However, the same principle applies when it comes to completing long term goals – what’s one thing you can do right now to move yourself closer to accomplishing your goal. What’s your next action step?

If it’s something that takes no more than 10 minutes, do it immediately.  

If it’s a multi-step goal that will take a while to complete, chunk it down into smaller goals until you have one thing that you can accomplish right away.

Or else, you may become so overwhelmed by the thought of the big goal that you never actually start to work towards it. Remember,

"Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway." - Earl Nightingale

Tackling Your Goals One Step at a Time

The Chunking Method

The formula for success when it comes to reaching your goals is to prioritize tasks and then tackle them one step at a time.

First, clearly define your goal – make sure it is SMART – Specific, Measurable, Attainable, Relevant, and Time-bound.

Then, make a list of all the steps it will take to accomplish your goal.

Keep breaking those steps down until you have a list of mini-goals.

Eventually, you will have one action step that will take no more than 10 minutes to complete. Do that now.

Keep moving through the list until you’ve completed all the mini goals and by the end, you will have reached your big goal!

This method works even if you are super busy. Just do the 10-minute action step and then at the same time the next day, do the next 10 minute action step, and so on and so forth.

Here are some Brain Dump Worksheets to help you prioritize tasks and goals- 

 Head over to the Freebie Library (a regularly updated collection of free downloadable self-help content) to download your Brain Dump Worksheets.

How to Stay Focused and Motivated

Motivation is not a perpetual state of being; it waxes and wanes. You have to work on staying motivated to reach your goals.

One way to stay focused and motivated is to write your goal down and keep it somewhere visible. Studies show that people who write their goals down are more likely to achieve them.

But while you should keep in mind what your ultimate goal is, only focus on what you have to do right now.

Make a prioritized list for yourself either the night before or first thing in the morning. Your list should contain no more than 5 or 6 items max, but 1-2 prioritized tasks that must get done.

Number your tasks in order of importance from #1 to #5 in order of importance. Only focus on your to-do list for that day and consciously block out future tasks until immediate ones have been completed.

These small wins will help keep you motivated over time. Also, keep track of your successes- write them down, even the smallest ones. How will you celebrate those wins? Create a reward system and stick to it.

Two Ways to Efficiently Tackle Your To-Do List

There are two efficient ways to go about tackling your to-do list – see what works best for you.

Either “eat the frog” (paid link) and do the biggest, most daunting task first. Or get some easy, smaller tasks out of the way to create momentum.

(This is similar to the strategies used for paying off debt. There is the avalanche method which involves paying off debts from highest to lowest interest rate regardless of the balance. And then there is the snowball method, which involves paying off the smallest balances first while paying the minimum on larger debts. It’s all psychology! Which one works best for you?)

It is also important to review and edit your lists once a week because things change. It doesn’t make sense to stick to something that has become unrealistic or no longer works for you.

How to Find Time for Yourself

Through all of this, it’s important to find time for yourself.

So, what are some things you like to do? How can you make time for them?

What obstacles are in your way? How can you get rid of them?

Remember to pad your schedule and leave yourself time for self care.

Absolutely no one will die because you took time for yourself throughout the day.

You do have time for a morning yoga routine, exercise, meditation, breathing, bathing, and any other healthy habits that are important to you.

So, instead of thinking of it in terms of “finding” time, think of it as “making” time. Make time for yourself. Factor self care into your schedule.

It’s just as important if not more than everything else on your list. And what’s more, you won’t be able to do everything else on your list if you don’t take care of yourself first!

Self Care is Essential for Everyone

(Yes, even you and I don’t care how busy you are. In fact, the more busy you are, the more essential it is!)

What do you usually do in terms of self-care?

If you don’t practice self care regularly, ask yourself why you don’t make time for yourself?

Do you feel like you’re not worth it? Or that someone else deserves it more than you? That you’re just not that important? Or do you think self care is selfish?

If so, I encourage you to work on changing those limiting beliefs and understand what self care is really all about.

There are ways to incorporate mindfulness and self care into your everyday routine. For example:

-Take 5 minutes to meditate or stretch in bed

-Do a shower/bath meditation

-Meditate while practicing yoga

-Go for a walk

-Be mindful while washing dishes or cleaning

-Practice mindful eating

-Follow a Self Care Sunday routine

I hope these time management tips helped you to prioritize tasks and get more of the important stuff done while still making time for yourself.

I’m curious – do you prefer the avalanche or snowball method when it comes to tackling your to-do list? Leave a comment!

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I’ve been working from home for about three years now, but I know many of you have only just recently started your work from home lifestyle due to the current health crisis.

There are so many things to consider when working from home for the first time - like how you will arrange your desk and computer or what you should do to keep yourself safe and healthy throughout the day.

So, if you’ve been wondering how to set up your home office to successfully work from home, you are in the right place!

Here are some tips for work from home success.

* This post contains affiliate links. I am a Bluehost, Thrive Themes, ConvertKit & Tailwind affiliate, meaning that if you click on a qualifying  link and make a purchase, I may earn a commission. 

3D Success, LLC. is also a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com

Please read the Disclaimer for more info.

Setting Up Your Ergonomic Home Office Space

What Does Ergonomic Mean?

Also called human engineering, ergonomics is the science of fitting the work environment to the worker.

So, for example, if you are working at a computer all day, ergonomic considerations would include things like:

Ergonomics makes it easier and safer to use products and allows workers to perform tasks more efficiently.

It also reduces the risk of sustaining painful musculoskeletal injuries/disorders (MSDs) like tendonitis, carpal tunnel syndrome, back and neck pain, and other disorders involving muscles, tendons, ligaments, blood vessels, nerves, and joints.

So, if you are working from home, it is essential to ensure that your workspace is set up ergonomically so that you don’t develop painful, long-lasting MSDs.

Elements of an Ergonomic Workstation

Desk

If your office desk is too low, it can cause you to slouch over and develop back problems.

But if your desk is too high, it can lead to shoulder problems from holding your arms up in an unnatural position.

That’s why it’s so important to make sure that you have the proper size work desk.

Here’s a handy chart that tells you exactly how tall your office desk (both seated and standing) should be based on your height.

Considering that sitting all day cardiovascular disease, cancer, weight gain, and other harmful health effects, you may want to consider a standing desk.

There are also adjustable options that allow you to sit and stand intermittently throughout the day.

I purchased my desk from World Market (gift card), but there are plenty of good options on Amazon and other online retailers.

Chair

It’s also essential to have the right chair when working from home.

Some options to consider when choosing a home office chair include height/adjustable height and tilt, backrest, seat depth, armrests, and stability.

I purchased something similar to this gaming chair, (paid link) and while it was comfortable in the beginning, it ultimately did not last for as long as I would have liked.

Also, your feet should touch the floor. Which brings me to the next work from home office setup idea …

Footrest

If your desk or chair is too high and you aren’t in the market for getting a new one, try a footrest like this one. (paid link)

Back Pillow

Most office chairs do not have adequate back support.

Lumbar support is essential to preventing back injuries and promoting good posture.

If your chair does not have good lumbar support or you find yourself slouching over a lot, try getting a good back pillow. (paid link)

Computer

One of the most important elements of your work from home set up is your computer.

Your computer screen should be about arm’s length away and at eye level or slightly below.

If you’re having to look down at your screen, you will eventually develop neck problems so it’s important to adjust it to the proper height.

I purchased this monitor riser (paid link) and I love it, especially the side compartments for storage/organization!

Dual monitor risers (paid link) are also something to consider, especially if you are doing work that requires you to pull up multiple screens at once.

If you have a laptop, a riser with holes on the bottom like the one I have will also help keep your laptop cool.

External Mouse & Keyboard

If you do not have a desktop computer with a separate monitor, mouse, and ergonomic keyboard, (paid link) you have to be extra careful about your hand positioning.

I cannot overstate the importance of this – I’m currently suffering from lateral epicondylitis/tendonitis in my right arm and let me tell you, it is not fun!

First, I purchased a version of this ergonomic mouse (paid link) which was too big for my hand and just not comfortable, so I returned it and got this amazing mouse, (paid link) which I absolutely love! It’s just the right size and angle for my wrist.

Wrist rests

Your forearm and wrist should be in a straight line when using the keyboard and mouse; your wrist should not be angled upwards.

If you find it uncomfortable after using your computer for a while, you may want to consider getting a wrist rest for your work from home set up.

I have this wrist rest (paid link) as well as the longer version – I love that they are filled with comfort beads so they really conform to the shape of your arms and wrists (and they are way better than the ones I tried from Office Depot).

Document holder/organizer

Work from home musculoskeletal injuries typically occur due to awkward postures and repetitive motions.

So, when you’re working from home, reduce your range of motion when reaching for documents and office supplies.

Keep frequently-used items in reach, about an arm’s length away in front of you and on the sides of your computer/laptop.

There are many types and styles of document holders/organizers (paid link) to choose from for your home office set up.

 Check out the Freebie Library!
(a regularly updated collection of free downloadable self-help content)

Home Office Design

Unlike a corporate work space, it’s entirely up to you how to design your home office!

Take advantage of this opportunity to design your space specifically for you.

A lot depends on the type of work you do, the amount of space you have to work with, and your personality.

However, some universal elements you may want to consider including in your home office setup include:

Plants

Plants remove toxins from the air that are often produced by furniture, carpet, and ink.

Not only that but they are natural humidifiers and they also help to boost your mood.

So, it’s a great idea to include some plants in your setup.

Here are some excellent choices of plants for your home office:

Color

It is so important to choose a color that you love for your home office – after all, you will be spending a considerable amount of time there.

You may want a colorful, inspiring environment or you may opt for a more clean, non-distracting look.

Just know that color definitely has a psychological effect, so choose wisely.

Here’s a little guide to how certain colors can influence you and the work you do in your home office:

• Yellow: optimism, creativity
• Green: energy, revitalization
• Brown: grounding, focus
• White: minimalist, organized
• Blue: calm, concentration
• Red: strength, stimulation
• Black: introspective, protection
• Orange: creativity, energy
• Purple: imagination, wisdom
• Gray: peace, tranquility
• Pink: nurturing, soothing

Even if you choose to paint the walls a neutral color, that doesn’t mean your space has to be all one note.

You can add pops of color and interest with accent pieces like lamps, decorative storage, artwork, an accent wall, or fun additions like chalkboards/pin boards.

Home Office Feng Shui

The two basic principles of feng shui are energy and flow.

The purpose of feng shui is to enhance the energy in your environment and allow it to flow in such a way that creates harmony and basically, good vibes.

Therefore, plants, color, furniture, and artwork will all help to create such an atmosphere.

Some other elements of good feng shui include:

Organization

The foundation of a successful home office set up is a clean and clutter free space. 

Mess creates stress and will not be conducive to working from home.

Too many distractions for your senses will decrease your concentration and productivity. So, make sure that your home office is clean and organized.

Generally, the way I like to clean and organize any space – home office, closet, kitchen, refrigerator, drawers, etc. is the same:

• First, take everything out.
• Then, sort the items & get rid of what you don’t need, use, or anything that’s broken/incomplete, etc.
• Finally, clean the area and then put the remaining items back neatly.

Positioning

Your home office should ideally be as far away from the bedroom as possible and diagonally facing the door.

The direction your home office faces also influences the color choices and elements you should include.  

For example:

• North- water element, blue, green
• South- fire element, red, orange, yellow
• East/Southeast- wood element, brown, green
• West/Northwest- metal element, white, gray
• Southwest/Northeast- earth element, beige, tan, light yellow, light brown

Scent

A good scent helps to enhance your mood and the energy in the room.

While you can use candles, incense, or sprays to make your home office smell nice, I really like essential oils because they are the most natural and healthy.

Before vaporizing the essential oils, try clearing out the energy with some bundled sage.(paid link)

I purchased this set of essential oils and this humidifier (paid links)from Amazon and I love them both!

Light

It’s really important to have some natural light in your home office. I actually have my home office set up in my living area, the room with the most windows.

Whatever you do, make sure your home office is not so dark that you have trouble seeing. You can always add lamps if there is not enough light in the room.

*Bonus feng shui lighting tip - put lights on each side of the door to your home office.

Air

Air is another essential component of your home office set up.

Make sure you have good air quality and circulation to maximize the feng shui in your home office and to benefit your health.

I almost always have the windows in my home office open for fresh air, which helps your body and mind to function optimally.

But if that is not an option for you, consider purchasing a good quality air purifier (paid link) and going for walks outside.

Safe & Healthy Work from Home Tips

If you want to stay healthy while working from home, you have to set some ground rules for yourself.

It’s way too easy to get caught up in your work and forget self-care.

Here are my best tips for staying safe and healthy while working from home:

Maintain a schedule

Maintaining a schedule will help you stay on track while you’re working from home.

Of course, that schedule can be flexible, but having a general structure to your day facilitates productivity.

For example, I get up between 5:00 and 5:45 am every morning – you may get up earlier or later depending on what you have going on for the day.

Mind your posture

It’s easy to get lazy and slouch when you’re in the comfort of your own home.

So, make sure you’re maintaining good posture throughout the day.

The consequences of bad posture are pretty severe – back pain, digestive issues, circulation problems, MSD's, and fatigue to name a few.

If you’re looking for a way to improve your posture, I highly recommend yoga.

Eat healthy & drink lots of water

When you’re working from home, food and snacks are just a few feet away and it’s ok for you to eat at your desk any time you want (because, who’s watching, right?).

That’s why it’s super important to make sure you eat healthy.

Stock up on fruits, vegetables, and other healthy foods for the week. Maybe even plan and prepare your lunches ahead of time.

Also, pay attention to how much water you are drinking.

Dehydration can lead to dizziness, rapid heartbeat, fatigue, urinary and kidney problems, seizures, and loss of consciousness.

How much water you should drink each day depends on several factors, including how old you are and how much you weigh.

I drink about a gallon a day, but you may differ. Generally, health experts recommend drinking eight 8-ounce glasses of water a day.

Prevent eye strain

Give your poor eyes a break - they’re not made for staring at a computer screen for 8 hours a day.

If you don’t take a rest from looking at the screen, you may suffer from digital eye strain.

Here’s a great exercise to help protect your eyes – it’s called the 20-20-20 rule.

Every 20 minutes, stare at something 20 feet away for 20 seconds.

While doing this, it’s an opportune time to do some stretches and grab some water as well.

Also, make sure there is no glare on your computer screen. If there is, you can usually fix it by adjusting the brightness and contrast on your computer, placing lamps farther away from your monitor or reducing the amount of overhead light.

There are also anti-glare computer screens (paid link) that minimize the amount of light reflecting off your display – some even have a matte finish to reduce the shininess of the screen.

Protect your equipment

This is one of the most important factors of home office set up.

The last thing you want to happen is for you to suddenly lose all your hard work due to a power outage or a hacker!

Now that you are working from your personal computer at home, you need to ensure that it is safe and protected.

That’s why I recommend getting two essential things: 1- a heavy duty surge protector (paid link) and 2- anti-virus protection.

The type of protection you should get depends on how many devices you want to protect, how many features you want, and how much you are willing to spend.

I have had Avast anti-virus security (paid link) for the past couple years and I am really happy with it.

Take breaks

When you were going to work, you may have been required to take two 15-minute breaks and a half-hour or hour lunch at designated times.

But now that you are working from home, you may forget to take those breaks if you get caught up in your work and lose track of time.

So, make sure you are taking care of yourself while you’re working from home. A good rule of thumb is to get up and stretch or walk around every 20 minutes.

Just be mindful of how long you’ve been working/sitting and don’t overwork yourself or else you will become overwhelmed and burn out.

Hopefully, these home office set up tips helped - I wish you all the best & work from home success!

What's your favorite part about working from home? Leave a comment below.

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In my experience with this blog, one of the most common things people ask for help with is Motivation.

Many people (myself included) struggle with getting and staying motivated.

It can be difficult to maintain your enthusiasm, especially when you have big dreams that require sustained effort to achieve or when you're struggling with anxiety and/or depression.

But, I’ve found that there are ways to keep yourself motivated even when you’re feeling sad, scared or just plain lazy.

So, here are 10 tried and true tips that help me stay motivated to chase my dreams. I hope they work for you too!

* This post contains affiliate links. I am a Bluehost, Thrive Themes, ConvertKit & Tailwind affiliate, meaning that if you click on a qualifying  link and make a purchase, I may earn a commission.  Please read the Disclaimer for more info.*

First of all,

Why is it so hard to stay motivated?

Aside from the fact that we’re all human and therefore inevitably falter from time to time, there are reasons why it is so hard to stay motivated to chase your dreams.

Here are some reasons why you might be struggling with motivation:

Do any of these reasons resonate with you?

Lack of motivation is not synonymous with laziness or apathy – there is usually an underlying reason why you are having such a hard time staying motivated.

Once you pinpoint what that reason is, you can go about fixing the issue so you can get back on track.

Head over to the Freebie Library
(a regularly updated collection of free, downloadable self-help content) 

10 Tried and True Tips to Motivate Yourself to Chase Your Dreams

1. Remember your “why”

Why do you want to achieve that particular goal?

Remembering why you are chasing your dream is often just the push you need to keep going.

If you’re having trouble staying committed, it might be worth examining if you should even be chasing that dream in the first place.

Is it for your own personal growth or is it really for someone else?

Is the journey itself intrinsically valuable or is it all about getting to the reward at the end?

The answers to these questions will help you to see whether you have set an intrinsic goal (internally driven, inherently satisfying to pursue) or an extrinsic goal (extrinsically driven, pursued to gain the approval of others or other external signs of self-worth).

Maybe you’ve been holding onto a definition of success that doesn’t really align with your core values.

Re-examine that definition, along with your goal, and decide what you truly want to do with your “one wild and precious life”.

When you have a solid “why”, it will be much easier to stay motivated to achieve your goal.

*How Well Do You Know Yourself? 71 Questions

2. Examine your thoughts (and actions)

"Failure is success in progress." -Albert Einstein

I’ve had more than my fair share of failures and hardships in life.

And because of that, it’s easy for me to slip into negative thought patterns like “That’s just how things are” or “I’ll never be successful at XYZ”.

So, if you’re feeling unmotivated, examine your thoughts – after all, they influence your actions.

Are you harboring any limiting beliefs? Do you have confidence in yourself? Are you engaging in any self-sabotaging behavior?

Sometimes, it’s not actually a lack of motivation but a lack of self-belief that holds us back.

If you have low self-efficacy (confidence in your ability to accomplish your goals), that may be why you aren’t making as much progress as you’d like.

Remember that adversity is an opportunity for growth. 

Don’t be discouraged - through your struggles, you are becoming more resilient and gaining all the wisdom you need to succeed.

*Related post: Change your limiting beliefs to empowering beliefs - free worksheet included

Motivate Yourself to Chase Your Dreams

3. Treat yourself right

If you’re not taking care of yourself, it’s no wonder you’re struggling with motivation!

When you are so focused on working towards your goal that you neglect your physical and/or mental health, trust me you will eventually burn out and (ironically) not achieve your goal.

Self-care must come first, especially when you are working towards long-term goals.

How do you expect your body and mind to serve you if you aren’t giving them what they need to function optimally?

That’s why it’s so important to exercise, eat a healthy anti-anxiety diet, meditate, and be mindful.

Remember how special your existence truly is and what a blessing it is to be alive – take care of your health no matter what else is going on in your life.

*Self-Care for Introverts/HSP/Empaths
*DIY Anxiety Self-Care Box

4.Trick yourself into action

If you’re having trouble getting started or you’re feeling stuck, you might just have to trick yourself into action.

How?

By doing one small thing.

Do one push up. Clean one drawer. Make one phone call. Eliminate one unhealthy food from your diet. Write one sentence. Read one page.

The accomplishment of that one little thing can give you just the burst of motivation you need to keep going.

And hey, even if you don’t, at least you’re ahead of where you were before!

By doing just one little thing that moves you closer to your goal, you’re showing yourself that what seemed overwhelming is actually do-able!

So, determine what it will take to achieve your big goal and then chunk it down into smaller and smaller steps until you have something tiny that you can do right now - and do it.

*Here's a related post on setting goals and some free goal-setting worksheets to help you.

5. Find inspiration

Sometimes, all it takes is a little inspiration to re-light the fire in your soul.

There are many sources of inspiration, for example:

Don’t wait to be inspired – seek out inspiration.

No one can stay 100% motivated all the time; we all need a little boost every now and then.

So, see what works for you and use it to your advantage whenever your motivation starts to wane.

Motivate Yourself to Chase Your Dreams

6. Plan a celebration

It can help to have something to look forward to other than the accomplishment of the goal itself.

Especially if it’s a long-term life goal.

Recognizing and celebrating all your accomplishments along the way can help keep you motivated to pursue your dreams.

Your brain registers them as “wins” and celebrating them helps to reinforce a success mindset.

Each time you accomplish something, you prove to yourself that you are capable and effective.

So, plan a celebration for whenever you achieve a minor milestone -it doesn’t have to be anything big or even technically a “celebration”. As long as it’s an expression of acknowledgement and appreciation for your efforts, you’re on the right track.

Some ways to celebrate your small wins include: crossing it off your list (oh so satisfying!), taking a break to do something you enjoy, eating a special meal or treat, buying yourself something you’ve been wanting, expressing gratitude, going out with friends, etc.

7. Imagine your life with and without the accomplishment of your goal

If you want to motivate yourself to chase your dreams and reach your goals, remind yourself of what’s at stake.

Imagine what your life would be like if you reached your goal. What would change? How would things improve for you?

Think of all the specific benefits you would enjoy.

Also, imagine what your life would be like if you did not pursue your passion/reach your goal.

Could you live with it or would you have regrets? How will your actions (or inaction) affect others?

Think of the consequences of procrastinating, making excuses, losing focus, or not staying committed to your goal – you’ll probably end up being right where you are.

If you don’t take action, you can’t expect results.

8. Educate yourself

“If you don’t know where you’re going, you’ll probably end up somewhere else.” – David Campbell

How much do you really know about your dream? Have you learned everything you can about it? Do you have a clear vision of your goal?

If you don’t have enough information, you can’t set your sights on your goal with enough precision.

Your vision is the foundation upon which all your thoughts regarding - and actions towards - your goal are built. 

Lack of focus and direction can derail you from your path and cause you to lose motivation since you're not getting any closer to making your dream a reality (even though you've been working so hard) . 

So, learn everything you can about your goal, what it will take to achieve it, it's benefits, the ways in which it will change your life, etc. 

 Motivate Yourself to Chase Your Dreams

9. Organize and decorate your environment

Your physical environment is so important when it comes to motivation.

It can either energize or drain you. Spark creativity or distract you from your work. Enhance your mood or bring you down.

So, examine your surroundings – are there things that are sabotaging your success?

Like if you’re trying to lose weight, are there cookies, chips, etc. in an easily accessible location? Try not bringing unhealthy foods into the house –you will for sure eat less of them because you will not want to go to the store every time you have a craving!

If you’re trying to write a novel, do you have Facebook or Instagram open on your computer?

Also, are there any distractions? Clutter, mess, or just too many objects in your visual field can contribute to stress and procrastination.

How’s the temperature? Lighting? Are there any unpleasant odors?

Solve these issues so that you can put your full attention back where it belongs.

*You may also need to organize all the thoughts in your brain as well by doing a brain dump – there are some worksheets included in the post to help you.*

10. Remember that we are all going to die

Sometimes, we don’t chase our dreams because we’re scared to put ourselves out there and get judged, or we’re afraid to fail, or we’re afraid that we’ll make a fool of ourselves, or whatever.

It may seem weird, but whenever I know that fear is getting in the way of my dreams, it helps to ponder my own mortality.

Because I (like all of us) will eventually die. And even best case scenario, “eventually” is not that far away ... humans are currently only living to at most 115-120 years old.

That’s pretty short in the scheme of things! Seeing as how our tiny lifespan is such an insignificant blip in time, shouldn’t we be doing everything we can while we're alive to achieve happiness and fulfillment?

And since we’ll all be gone anyway, it doesn’t really matter if you embarrassed yourself or you failed - all that truly matters is that you lived.

Carpe diem!

I hope these tips help you motivate yourself to keep chasing your dreams.

Also, I’d love to know - what inspires you to keep going? Tell me in the comments!

Share this & help someone else!

There it goes again.

Time, that elusive foe.

It always seems to slip through your fingers no matter what you do!

Despite always being busy, you don’t get the results you want or the success you work so hard to achieve.

And you never have time to relax.

You’re feeling overwhelmed, overworked and over it.

You just want to know how to get more done in less time so you can finally enjoy your life. 

Trust me, I feel you.

If you’ve been trying to reach your goals but it seems like life keeps getting in the way, you’re in the right place!

I’ve got some helpful tips on how to manage your time, energy and attention so you can unleash your productivity potential.

Here are my 6 steps to getting more done in less time:

* This post contains affiliate links. I am a Bluehost, Thrive Themes, ConvertKit & Tailwind affiliate, meaning that if you click on a qualifying  link and make a purchase, I may earn a commission. 

3D Success, LLC. is also a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com

Please read the Disclaimer for more info.

Check out the Freebie Library!
(a regularly updated collection of free, downloadable self-help content) 

1. Spend Your Time Intentionally

The War Against Time

Ever notice how we always seem to be battling against time?

“Racing against the clock...”

“If time permits...”

“Killing time...”

But, time is not our enemy.

It’s actually our most valuable (and limited) resource.

No matter how much money we make or how successful we become, we will still have the same 24 hours in a day that everyone else has.  

The fact is, we can’t get more time.

But, we can feel like we have more time. 

You Are the Steward of Your Time

As the steward of your time, you get to choose how you will spend it.

The key to feeling like you have more time is experiencing new things.

When our days are pretty much the same and we do the same things in the same way over and over, our brains don’t remember each individual day.

One just blends into the next.

And then we’re left wondering where all the time went.

We can help our brains remember how we spent our time by creating memories.

Of course, we can’t always do something “big” and that’s ok.

We can still find joy in the little moments and cherish the simple things. 

Often, we don’t notice how special certain times in our life were until they’ve already passed.

Probably because we were so busy trying to get things done.

So, remember that life is not a race to the finish line – be mindful and grateful for each moment you have.

Even the bad experiences are valuable because you almost always learn something in hindsight.

The sooner you are able to glean that “hindsight lesson”, the sooner you’ll be able to move on, unencumbered by the past and with a greater chance of success.

So, to make the most of your time, don’t just sit idly while it passes you by.

Make some memories. Learn some skills. Try some new things.

One study even suggests that you can slow down your perception of time by experiencing awe (my suggestion => the great outdoors).

Seize Overlooked Opportunities

Also, look for opportunities to spend your time wisely. 

Many of us waste a lot of time mindlessly engaging in mundane tasks like waiting in line or driving to work.

I guarantee there is something productive you could be doing with a few minutes here and a few minutes there … they really add up!

Don’t “kill” time or let it rule you.

Utilize it. Invest it.

It could be something as simple as listening to an audiobook/podcast/TED Talk while you’re cleaning, mentally organizing your to-do list while waiting for an appointment, or just taking a few minutes to consciously breathe.

Seize those precious opportunities!

Being mindful and intentional with how you spend your time can help you to:

2. Get Organized

If you want to maximize your time, you’ve got to get organized. 

Research shows that clutter leads to overwhelm.

If your work area is disorganized and scattered, you are likely to be too!

So, get your physical environment in order.

If you’re not sure where to start, just get everything into a big old messy pile.

Once you have it all out in the open, then you can see what you are working with and:

This system works not only for physical clutter but also for mental clutter.

In today’s "everything needs to be done yesterday" society, it doesn’t take long for mental clutter to accumulate. If you don’t address it, sooner or later you will eventually burn out.

So, take a few minutes every so often to do a brain dump.

It will help you to see the big picture so you can cut out what doesn’t belong and focus on what matters.

Establishing priorities in this way will definitely help you to get more done in less time.

Getting your mental “to-do” list out on paper is also extremely cathartic! I always breathe a sigh of relief afterwards.

Here are some free worksheets from the Freebie Library to help you get started!

3. Manage Your Energy

An important part of time management is managing your energy.

We are human beings, not machines.

We’re not always in a great mood, we don’t always have high energy, we can’t always focus.

So, work with yourself.

Notice when you have the most energy.

Maybe it’s when you first wake up in the morning or maybe it’s when your day has gotten underway, in the afternoon.

Or maybe you’re a night owl so you do your best work at 1am.

Use whatever time you are the most energetic and focused to complete your most mentally demanding tasks.

If you find that you have the most energy at 5am, make sure you tackle priority #1 at that time and save the rest of your to-do list for later.

Give yourself the advantage of peak performance when it comes to your most important tasks.

Also, switching between tasks drains an incredible amount of mental energy so whenever possible, finish what you start.

Completing a task frees up mental energy whereas starting several tasks without finishing them leaves loose ends for your brain to stress over.

4. Improve Your Efficiency

One of the biggest lessons I learned in law school is that there is a difference between being busy and being productive.

To get more done in less time, you’ve got to work smarter, not harder.

If you’ve read other stuff on productivity and time management strategies, you’ve probably come across Parkinson’s Law, which basically states that work expands to fill the available time for its completion.

In other words, if you give yourself 1 hour to complete a task that really should take only 20 minutes, you will wind up using the extra 40 minutes anyway.

So, give yourself tight deadlines. Focus on results, not efforts.

Try to meet (or beat) those deadlines in order to improve your efficiency – or the ability to do things well without wasting time.

Maximize Your Time

There are several lifestyle habits that will improve your efficiency, such as healthy diet, regular exercise, adequate sleep, and meditation.

Additionally, there are other things you can do to improve your efficiency so you can get more done in less time, including:

• Preparation- Prepare your daily to-do list ahead of time and be as specific as possible (ex: “format my blog post for this week”, not just “work on the blog” so you’ll know when you’ve completed each task.
• Chunking- To reach a big goal, chunk it down into smaller and smaller tasks. Each small task you complete will motivate you to complete another. Because the tasks are manageable, you wind up doing way more than you would if you were faced with the whole daunting task at once. And when you're done with all the small tasks, ta-da! You've reached your big goal. 
• Single tasking- When I was applying for jobs back in the day, the ability to multi-task was considered a huge plus. I used to always put "ability to multitask" on my resume and mention this "skill" in interviews. Now, we know that the multitasking myth has been debunked! To get more done in less time, focus on one thing at a time.

5. Minimize Distractions

Handle Your Triggers

Distractions are a huge threat to productivity.

When you’re distracted, it can take you alllll day to do something that should have taken an hour.

Often, there are certain triggers that will prompt you to begin doing those things that are not getting you closer to your goal.

If you want to be productive, know your triggers and handle them ahead of time.

For example, if you work from home and you often procrastinate by cleaning (guilty!), then be proactive – clean the night before so you’re not tempted to get distracted while you're working.

Use Time-Constraints

To get more done in less time, you could also give yourself a certain amount of time to complete a task.

When that time is up, take a break before moving on to the next task.

Experts suggest setting a 90-minute timer and taking 15-30 minute breaks to make the most of your time.

Also, consider this: the average person watches 30+ hours a week of TV and spends 5 hours a day on social media!

These are both passive activities that get you no closer to reaching your goals.

Passive/ “mindless” activities (as opposed to mindful, productive pursuits) will only make the feeling of “having no time” worse.

So, it’s best to limit the time you spend on those as well.

If you’re not sure whether you need a social media break/detox, track your social media usage.

You’ve got to measure it to manage it.

You might be surprised to discover how much of your time is getting sucked away by Facebook, Instagram, etc.!

Try limiting the time you check your emails/ go on social media/ watch TV/ play video games to certain times of the day like during breaks or after you’ve finished for the day.

6. Evaluate & Adjust

To keep getting more done in less time, you need to evaluate your performance and adjust your strategy when necessary.

People change. Things change.

Sometimes, the goals you initially set for yourself are no longer serving you.

When that happens, your productivity can suffer because your “why” is no longer a strong motivator.

So, conduct periodic reassessments of your goals to make sure they are still in alignment with your definition of success.

If they’re not, don’t be afraid to make some adjustments and keep it moving.

Track Your Progress

It may help you to keep a record of what you did and recap every week.

If you keep track of your progress, you’ll be able to see what you didn’t get done and where you should be putting more effort.

Keeping a record of all your accomplishments will also help you to see how far you’ve come, which will motivate you to go even further!

*An additional note:

It’s important to remember that you’re aiming for progress, not perfection.

You’ll never be perfect anyway.

It’s all a matter of degrees. There will always be someone better – and worse – than you at any given thing.

Your 50% could be equivalent to someone else’s 100% and vice versa.

If you want to get more done in less time, you’ve got to stop trying to be “perfect” – there is no such objective truth.

There is only your best. 

And it's good enough.

*Related Post: How to Create a Personal Development Plan- Your Ultimate Guide

Over to you … what do you struggle with the most when it comes to productivity? Let me know in the comments!

Share this & help someone else!

We're all trying to reach big goals and live healthier, happier lives.

But, there are many factors that are out of our control.

To name a few, whether:

That’s why preparation is huge.

Like your mindset, it’s something you can actually control! 

Being prepared can mean the difference between wild success and disappointing failure.

It’s a lot easier to get more done in less time when you know:

So, before you tackle that to-do list, there are a few things you can do to ensure that you’re prepared to crush it!

* This post contains affiliate links. I am a Bluehost, Thrive Themes, ConvertKit & Tailwind affiliate, meaning that if you click on a qualifying  link and make a purchase, I may earn a commission. 

3D Success, LLC. is also a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com

Please read the Disclaimer for more info.

Check out the Freebie Library!
(a regularly updated collection of free, downloadable self-help content) 

1. Get in the Right Mindset to Increase Your Productivity

Change Your Limiting Beliefs 

Do you have any limiting beliefs?

Like “I can’t”, “Everything has to be perfect”, or “It’s too late”?

Your beliefs can either help you or hinder you on your journey.

So, get rid of limiting beliefs that are not serving you and replace them with empowering ones that will help you accomplish your goals and live a life you love.

Develop Your Confidence

Do you believe in yourself?

Some psychological experts believe that self-efficacy is the key to success.

Self-efficacy is basically the measure of how much you believe in your ability to accomplish your goals.

Knowing who you are, what you want to accomplish and believing that you will succeed gives you that extra boost of optimism you need when you inevitably encounter adversity along the way.

So before you do anything, make sure you are mentally prepared for success. 

2. Make Sure You're in Fighting Form

3. Declutter Your Space to Be More Productive

* Download your free Brain Dump Worksheets from the Freebie Library to get started! *

5. Clarify Your Goals to Maximize Productivity

A goal without a plan is just a wish.

You have to know where you’re going and how to get there.

So, get clear on exactly what you are trying to accomplish in order to increase your productivity.

One way to do this is to assess whether your goals are S.M.A.R.T.

Set SMART Goals

S.M.A.R.T. stands for:

S: Specific
M: Measurable
A: Attainable
R: Relevant
T: Time-bound

When your goal is specific, measurable, attainable given your available resources, relevant to your purpose and constrained by a deadline, you are more likely to accomplish it.

Chunk Down Your Big Goals 

BHAG stands for Big, Hairy, Audacious Goal.

It’s a term coined by two Stanford professors when they discovered the secret behind many successful, long-lasting companies – they all set BHAGs.

BHAGs are long-term, ambitious goals that cannot be accomplished overnight.

You must break it down into the smaller tasks required to achieve it – a process called chunking.

Chunking down your big goals into smaller and smaller tasks keeps you from getting overwhelmed.

It also allows you to increase your productivity by doing something every day that gets you closer to your big goal.

The idea is that by the time you finish all the small tasks, you’ve reached your BHAG!

6. Get Motivated, Be More Productive

You are more likely to achieve intrinsic goals that align with your purpose.

This is because when you’re doing something you actually want to do, you are more motivated. So …

What’s Your Why?

Just knowing why you are pursuing a goal makes you more likely to achieve it.

If your goal means something to you personally and has intrinsic value, you will keep working towards it even when times get tough.

But, if your goal is based on extrinsic validation, you will run out of steam pretty quickly.

So, make sure you are setting a goal that aligns with your definition of success, not society’s or someone else’s. 

Reward Yourself to Increase Your Productivity

Celebrating small wins is crucial to keeping yourself motivated, increasing your productivity and reaching your goals without getting stressed out.

When you accomplish even small tasks, your brain releases a shot of dopamine and other “feel-good” chemicals.

Your brain becomes hooked on that reward!

That one little reward motivates you to get the next, and the next … so on and so forth, pushing you closer and closer to reaching your goal.

Don’t underestimate the power of progress.

Small wins drive big success.

7. Minimize Distractions to Boost Your Productivity

8. Implement a Time-Management Strategy That Works Best for You

There are all sorts of time-management strategies out there.

Try some and see if any of them make you more productive. See what works best for you!

Here are two popular ones:

Pomodoro Technique

This technique consists of working on one task for 25 minutes without interruption.

Set a timer and when it goes off, stop the task and take a short break (3-5 minutes).

Put a check mark on a piece of paper. When you have 4 check marks, take a longer break of 15 to 30 minutes.

This technique doesn’t work for me because once I’m focused on something, I just can’t be interrupted that often!

But, it might work for you if you aren’t writing or doing something that requires super long spans of concentration.

Task Batching

This method consists of batching similar tasks and then doing those tasks at the same time.

This prevents your brain from having to switch gears every time you switch to another type of task.

Instead, you can focus on one type of task for a specific block of time before moving on to another type of task.

If you did the brain dump exercise, then you should already have your tasks organized into categories.

I like this technique because it comes naturally for me to focus on one task until it’s done.  

You may find that you already naturally task batch in a lot of ways.

For example, when you do laundry you probably fold all the clothes and then put them away (as opposed to folding one article, putting it away and then folding the next).

There are a ton of time management strategies and apps out there to help you increase your productivity … just keep trying until you find something that works for you.

Over to you … do you have any time management strategies I didn’t mention? Let me know in the comments!

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It’s irresistible, isn’t it?

That urge to check Facebook, Instagram, Twitter, email or whatever.

You know you shouldn’t so often but you just can’t help it!

Seems pretty harmless, but the truth is that social media may be hurting you in more ways than you think. 

It can be one of the reasons why you are so overwhelmed. 

If you identify with any of the 10 signs in this article, it might be time to take a break from social media in order to live a simpler and less stressful, happier and healthier life.

You may even want to consider making social media/digital detoxes part of your self care routine. 

Before we get into the 10 signs, I want to share my personal social media/digital detox with you...

* This post contains affiliate links. I am a Bluehost, Thrive Themes, ConvertKit & Tailwind affiliate, meaning that if you click on a qualifying  link and make a purchase, I may earn a commission. 

3D Success, LLC. is also a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com

Please read the Disclaimer for more info.

My Three-Month Digital Detox

I lived in a cabin in the woods for about three months.

Which is a pretty big deal for someone who had never even gone camping before!

Here’s how it happened:

...

I graduated law school amidst the Great Recession (2011) and was floundering in the resulting barren legal job market.

After months of painstakingly applying for over 1,000 jobs to no avail, I decided to try something different -

Outdoor seasonal work.

If you’ve never heard of seasonal work, it typically involves traveling to a remote location and doing some form of manual labor to earn your keep. The job only lasts for a season (hence, the name).

It’s enticing for those who love to travel because the jobs are usually at national parks, lodges, resorts and other beautiful places to stay.

So, I went to work at a conference center nestled in the scenic outdoors of Lake Tahoe.

And I mean, this place is absolutely breathtaking – California redwoods, mountain lakes, starry skies … nature in all its glory.

Only thing was, if you wanted to use your cell phone you had to drive about two miles up the road.

That is, if your cell phone worked at all.

Mine didn’t.

I also didn’t have a laptop or an iPad or a car.

Surprisingly, after just a few days, those things didn’t bother me at all.

In fact, I loved the experience so much that I decided to follow it up with another seasonal work stint in Cody, Wyoming.

*No cell phone reception there either with the added bonus of no internet!

Those three months changed my life in many ways, one of which was my relationship with social media and technology in general.

Do You Need A Social Media Detox?

According to the 2017 and 2018 American Psychological Association (APA) Stress in America surveys:

• 65% of Americans agree that periodically unplugging is important for their mental health
• 42% of “constant checkers” say they worry about the negative effects of social media on their physical and mental health
• 44% of constant checkers report feeling disconnected from their families
• More than a third of constant checkers say they are less likely to meet with friends and family in person because of social media

... AND YET

• 86% of Americans are checking their phones constantly, or at least often, throughout the day
• Half of adults say they can’t live without their smartphones
• Facebook and Instagram have more than 2 billion combined users (Wow…the entire WORLD population is only estimated to be a little over 7 ½ billion)
• 45% of Gen Z adults say social media makes them feel judged and 38% report feeling bad about themselves as a result of social media

Here Are the Top Ten Signs You Need a Social Media Detox:

1. You’re stressed out/anxious

According to the Stress in America survey, nearly one-fifth of Americans say that technology is a significant source of stress.

Constant checkers have the highest levels of technology-related stress. 

This type of stress usually stems from fear of missing out (FOMO), making unhealthy comparisons, and the desire to “keep up with the Joneses”.

It’s important to realize that social media stress is not simply an inconvenience, it’s a threat to your physical and mental health.

According to the APA, chronic stress is linked to the six leading causes of death: heart disease, cancer, lung ailments, accidents, cirrhosis of the liver and suicide.

Other health issues that may arise from stress include:

Also, stress actually shrinks part of your brain (the hippocampus) over time, which can impair your ability to think, adapt and process emotions.

That explains why sometimes when you’re really stressed out, you can’t think straight!

So, if you’ve been feeling stressed or having anxiety lately, then (aside from these natural remedies or maintaining an anxiety-reducing diet) a social media detox may be just what the doctor ordered.

2. You’re unproductive/not making headway on your goals

Nothing is more frustrating than setting a goal and then not making any progress on it.

If your productivity has declined and you just can’t seem to get anything done, you may need a social media detox (and/or a brain dump!).

You may also want to check out this article for some practical tips to increase your productivity. 

You might not realize exactly how much time you are actually spending on social media. 

Studies show that the average person spends nearly two hours a day, every day, on social media.

That’s a lot of time that could be going towards accomplishing your big goals in life.

And it’s not just the time wasted while you’re on social media.

According to Mashable, if you stop what you’re doing to look at social media, it can take up to 23 minutes for you to regain your focus and get back on track.

No wonder you can’t get anything done!

3. Your self-confidence has taken a nosedive

If you’ve been feeling down on yourself lately, it might be due to “the thief of all joy”- comparison.

Social media is the perfect breeding ground for insecurity.

It may seem like everyone else is out there living these perfect lives, but the truth is, you're just seeing the stuff they chose to share with the world.

It’s not a fair comparison. You might as well be comparing apples to oranges. People tend to represent highly idealized versions of themselves on social media.

Looking at glorified snapshots of other people’s lives can take a toll on your self-esteem. You begin to compare your lifestyle, your job, your house, your body, your wardrobe to everyone else’s.

Constantly making these unfair comparisons can also lead to depression.

A study by researchers at the University of Pittsburgh School of Medicine reveals that those who use social media very frequently have 2.7 times the likelihood of depression.

Don’t let something like Facebook or Instagram steal your joy. Be proud of who you are and what you stand for.

If you notice that your confidence in yourself has been plummeting, get started on your social media detox!

4. You’re having trouble sleeping

Do you often feel tired during the day? Like there’s a fog clouding your mind?

If so, a social media detox may be in order.

Sleep is SUPER important.

When you sleep, your brain forms new pathways, clears out toxins and consolidates memories.

Your heart and blood vessels repair, your hormones balance out and your immune system recharges itself.

Sleep generally helps you to be a happy, healthy, smart, creative, productive, alert person.

But, according to a National Sleep Foundation poll, 95% of Americans use an electronic device within one hour of going to sleep.

This can interfere with your body’s ability to produce the sleep hormone, melatonin, making it more difficult for you to fall asleep.

Your body has an internal master clock that synchronizes your sleep-wake cycle with environmental occurrences like the sunrise and sunset (circadian rhythms).

The neurons that compose this master clock receive input through your eyes and are directly affected by light and darkness.

So, when you check social media before bed, the blue light emitted by your smartphone tricks your body into thinking it should be awake.

Basically, shortened/disturbed sleep cycles => increased cortisol => increased stress.

Break the vicious cycle by staying off your phone for at least an hour before bed as part of your social media detox.

5. You can’t seem to lose weight

According to a study by researchers at Northwestern University, social media may be to blame for excess weight.

The blue light emitted from your smartphone interferes with your metabolism and using your phone right before bed leads to higher glucose levels.

Translation: increased risk for Type 2 diabetes and excess body fat.

And if you find yourself on your social media instead of, say, going to the gym, it could be the reason for those few extra stubborn pounds.

A study in the American Journal of Medicine reveals that technology (and the resulting decreased physical activity) is the main cause of American obesity – NOT calorie intake.

But, social media can lead to increased calorie intake as well.

A study published in the Brain and Cognition journal suggests that exposure to digital images of desirable foods increases our desire for food – it’s called visual hunger.

*Like when you’re drooling over all those mouthwatering recipes on Pinterest!

So, if you’ve been eating healthy, working out, and still can’t seem to lose weight, it might be time to try a social media detox.

6. You’re lonely 

Wait a minute, this seems counterintuitive.

If you’re on social media, then you’re not isolated. You’re more connected than ever, right?

Not according to a recent study published in the American Journal of Preventative Medicine.

Researchers reveal that young adults who spend the most time on social media were twice as likely to perceive themselves as socially isolated.

This is because social media does not provide us with the face-to face interaction we need to feel connected.

According to the Stress in America survey, constant checkers feel disconnected from their family and friends even when they are together.

And more than a third are less likely to meet with family and friends in person thanks to social media.

So, no matter how many “friends” or followers you have, they cannot make up for the value of good old-fashioned face to face interaction.

Technological loneliness is real. 

We need to have actual contact and interaction with others. Social isolation (or the perception of it) causes an extreme immune response in our bodies.

In fact, studies have linked the lack of social relationships to mental health and mortality. One study even suggests that the risk of death from being isolated is comparable to the risk of death caused by smoking.

Don’t isolate yourself by constantly being on social media – detox yourself!

Exciting doors of opportunity could be opening all around you, but you don’t see them because you are checking your Instagram feed. 

Be present. Allow for serendipitous occurrences. Don’t miss out on the magic of your real life.

7. You’ve been getting sick a lot

Have you been getting sick a lot lately?

If so, consider the extent to which social media may be responsible.

According to several studies, your relationship with social media can literally make you sick.

Facebook notoriously causes people to feel envious, anxious and depressed. These negative emotions can fester and eat away at your happiness, causing you to actually become physically ill.

Also, smartphones have been linked to brain tumors, infertility and even DNA damage.

They emit radiofrequency radiation, a form of electromagnetic field radiation (EMF) that causes the production of peroxynitrites in your body.

Peroxynitrites can create oxidative stress and release free radicals which cause cellular damage and lead to various chronic diseases or disorders including:

Many of these diseases and disorders have seen over a 200% increase since 1990 (before smartphones were “a thing”).

There is still controversy surrounding whether smartphones cause cancer. Partially because cancer symptoms can take years to surface (sometimes decades) and smartphones just haven’t been around that long.

However, the World Health Organization has labeled cell phone radiation as a possible carcinogen. It's in the "2B" category with other dangerous substances like DDT pesticide, lead, gasoline engine exhaust, burning coal and dry cleaning chemicals.

Approximately 35 percent of people will experience mild electrohypersensitivity symptoms from technology.

So, if you’ve been having headaches, fatigue, concentration problems, insomnia or muscle aches, try doing a social media detox.

8. Your eyes are bothering you

Is your vision blurry? Are your eyes dry and tired? Have you been having unexplained headaches?

If so, you’re probably experiencing digital eye strain/computer vision syndrome and you could seriously benefit from a social media detox.

People who spend more than two or more continuous hours a day in front of a digital screen are at greatest risk of developing digital eye strain.

Since the average American worker spends seven hours a day viewing digital screens, many of us are at risk.

If you have even a minor preexisting vision problem like farsightedness or astigmatism you are more likely to experience digital eye strain symptoms.

And looking at social media on your smartphone only makes things worse.

The blue light emitted from your smartphone also increases your risk of developing macular degeneration, a condition that may lead to blindness.

Our eyes are not made to look at a computer/phone screen all the time. Looking at a digital screen makes our eyes work harder and can cause long-term damage.

So, give your poor eyes a break! They prefer to look at the natural (not digital) world.

9. You’ve been making bad decisions

It seemed like a good idea at the time to post that picture.

You know, the where you and your friends had "one too many" drinks.

Yeah, not a good look.

Especially when you’re trying to get a job.

A survey conducted on behalf of CareerBuilder reveals that 43 percent of hiring managers chose not to hire candidates because of information they found on social media.

The damning information consisted of:

And if you already have a job, don’t get too comfortable. Plenty of people have gotten fired for posting inappropriate pictures or comments.

You should only be posting things that you are comfortable with everyone seeing.

So, take a look at your social media accounts. Do you see anything embarrassing? Anything you wouldn’t want your boss to see? If so, take it down.

When you’re on social media all the time, you can become desensitized to sharing personal information.

If you find yourself posting impulsively, it may be time to take a step back and decide what image you want to portray while you do a social media detox.

10. You’re addicted to social media 

Finally, if you’re addicted to social media and you know it, then you probably also know that you should do a social media detox.

Some signs of social media addiction are that you:

One study found that when students between the ages of 17 and 23 were asked to give up social media for 24 hours, most failed.

They also reported feeling panicked, restless, jittery, paranoid and insecure. One participant even said, “Media is my drug; without it I was lost”.

Another study even found that resisting the urge to check social networking sites can be more difficult than resisting the urge to drink alcohol or smoke cigarettes.  

The impacts of scrolling can become even more harmful when regular scrolling turns into "doomscrolling", or compulsively scrolling while focusing on disturbing content. Between news and entertainment, there's tons of disturbing content out there...and with our brains already operating with a negativity bias, it's not difficult to get caught in a negative information loop that just leads to more stress and sorrow. 

So, if social media is interfering with your happiness, sleep, health, work or relationships, it is time to do a social media detox. Don't put it off any longer! 

How to Do a Social Media Detox

Similar to a body detox, a social media detox will help to remove built up negative, harmful elements from your life.

At first, you may experience some discomfort but ultimately you feel much better than before you started. You just have to get all the bad stuff out of your system.

Of course, you don’t have to do a three-month-long detox like I did to experience the benefits!

Participants in a study (published in Cyberpsychology, Behavior, and Social Networking) reported greater life satisfaction and well-being after taking a break from Facebook for just a week. 

If that seems like too much for you, simply find ways to slowly cut back here and there. 

For example, you could set certain times that you won’t be on social media, like: