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Wednesday, December 17, 2008

Last post for 2008


I could have also posted a photo of my flooded basement, (thanks to a failed sump pump), but I thought wet drywall isn't a very inspiring image with which to close this year.

Please come back in January to visit the new Compassion Fatigue Solutions Bookstore which will go live in the second week of the new year. I will be adding materials to this bookstore during the coming months.

I will also be resuming doing interviews with helpers for the compassion fatigue book project. I had not anticipated getting as many speaking requests as I did in November and had to put this on hold temporarily.

If you are looking for professional development ideas for the coming months, keep in mind the March and June Train the trainer workshops as well as the May workshop for managers more info click here.

I hope the Christmas break will offer you some time to rest, read a good book and take midafternoon naps.

Warmly,

Françoise

Tuesday, December 9, 2008

The Essential Time-Saving Guide for Busy People

Written by Leo Babauta, author of the Zen Habits Blog - Reprinted from www.zenhabits.net with permission

Your lives are always busy, I’m sure, but the holidays always seem to add even more craziness to everyone’s schedule. Christmas parties with family, friends and co-workers, gift shopping, decorating, Christmas pageants, caroling, bell-ringing, snow shoveling (unless you live on Guam like I do), making cookies, baking turkeys, and all the rest.
It’s enough to make you want to give up!

But it doesn’t have to be overwhelming. If you’re a busy person (and who isn’t these days?), I’ve compiled some of my favorite time-saving tips — things I use in my daily life that I’ve found to work wonders for freeing up the schedule.

Why use these tips? First, to keep yourself sane during busy times — we all tend to stress out when schedules are packed. But second, and just as importantly, to make time for what you think is most important. For me, that’s my family, my writing, and exercise. You might have other things you want to make time for. Here’s how to do it.

Tips for Work

Most of us spend the most time at work, so let’s start there. If you have a to-do list that’s a mile long — or worse yet, no to-do list at all — here’s what you can do:

1. Do less. This is my favorite productivity tip, as long-time readers know — simplify your schedule by doing fewer things but focusing on the important things. This will greatly increase the impact of the time you do work, decreasing the time you need to work. What about the tasks you don’t do? See the tips below for more on dealing with them.

2. Delegate. If a task needs to be done but is not one of your most important tasks, and it can be done by someone else, delegate it. Sometimes you can get rid of half your to-do list by finding others who can do the task as well or even better than you can.

3. Limit your workday (or adjust your hours). If you work more than 8 hours a day, by setting a limit of 8 hours you’ll force yourself to focus on getting the must-do tasks done within that limit. If you work 8 hours a day, try limiting yourself to 6 hours. You’ll find that you’ll prioritize, work more efficiently, and waste less time, so that you can get the work done within that time frame. I try to give myself a 4- or 5-hour window on most days. What if you can’t reduce your hours (maybe you’re required to work a certain number of hours)? See if you can shift your work hours either earlier or later than the rest of the crowd. That’ll reduce commute time if you don’t commute during the busy traffic hours, and if you work when almost no one else is in the office you can get tons more done.

4. Get the important stuff done early. Pick the top 2-3 things you need or want to accomplish today, and get those done first. While on other days you might push these important things back (and possibly not get them done at all), if you do them first the rest of your day will be gravy. In fact, if you have the freedom, you can sometimes even call it a day after you get the important stuff done — the rest can wait until tomorrow.

5. Ask your boss to re-prioritize for you. If you don’t have control over your schedule or to-do list, talk to your boss. Tell him you are trying to be more effective with your time, and you only have time for X number of things today (say, 3-4 things) … so ask him to pick those things for you. Tell him if you try to do everything today you’ll be less effective and may not get as many things done or do as good a job. This prioritizing is essentially what you’d do yourself (see the first tip) if you had the freedom.

6. Batch tasks. Instead of interspersing your work day with small tasks all mixed together, try to group similar tasks and do them at once. For example, instead of responding to emails throughout the day, batch them and do all your emails once (or twice) a day. Do all your paperwork at once. Make all phone calls in one batch. Do all errands at once. This grouping of tasks saves a lot of time and allows you to focus better on the important tasks.

7. Focus on one project and get it done. Instead of juggling a large number of projects, set aside a block of time to do one project until completion. For me, this often means setting aside half a day or a day (I try to break my projects down into manageable chunks) to work on a project, and I try to complete it if at all possible. Often this means getting all the resources and information you need beforehand, so you don’t have to look for it or wait on it when you’re ready to actually work on the project. This also means clearing my schedule, so I’ll get other tasks done beforehand and I won’t schedule anything else for that block of time. Then work on that project exclusively and try very hard to get it done. This, I’ve found, is often the most effective way to work on projects.

8. Avoid meetings. Not all meetings are a waste of time, but many are. If you spend a lot of time in meetings, but would rather be doing your actual work instead of listening to other people talk about things they could have sent you in an email, see if you can get out of some of those meetings. You’ll get a lot more done. Read more.

9. Avoid long conversations at work. We’ve all had long conversations with co-workers that were very unproductive — often not related to work or anything important. Sometimes they’re long phone conversations. And while I like conversing with other human beings as much as the next guy — it’s important to maintain good relationships and friendships — at the same time you could be spending that time doing other things. I personally would rather get all my work done and go home and spend time with my family. So I try to stay focused on work rather than having lots of long conversations, although I’ll make an exception now and then.

10. Learn to say no. This is crucial if you want to have a simplified schedule. We all receive numerous requests each day, and all of them are demands on our time. If we say “yes” to those requests, we are giving up our time and committing to doing something for someone else. But if those requests aren’t in line with our priorities, then we are usually biting off more than we want to chew. So learn to say “no” instead. Often this is uncomfortable, because we fear it means disappointing others. But learn to tell people that you just don’t have the time to commit to this right now, and often they’ll understand.

Time-saving Computer Tips

1. Disconnect when possible. This is my favorite computer tip. When I really want to focus on a task, and really get it done, I will disconnect from the Internet. Sometimes this means just closing my browser, other times it will mean disconnecting from my wireless network, and still other times I unplug the cord. However you do it, disconnecting from the Internet is a great way to get things done. Of course, you’ll eventually want to re-connect, but having blocks of time when you’re disconnected can be extremely productive.

2. Quicksilver or AutoHotkey. Quicksilver for Mac users, Autohotkey for PCs. I’ve used both an find them to be indispensable tools for getting things done efficiently. For example, we all have documents, programs, folders and websites we go to frequently — set up a hotkey to open them with a keystroke. It takes a little learning to figure out how to set these up (but you can Google tutorials), and to set up each hotkey might take a couple minutes. But once they’re set up, you’re lightning fast. You can go beyond these hotkeys for more powerful combinations, such as a hotkey to email something or resize a photo or do a thousand other things — I have probably a dozen or so I use regularly that save me hours when you add them all up over the course of a month.

3. Keyboard shortcuts for email. Similarly, your email program almost certainly has keyboard shortcuts, and if you’re not using them you should learn them. By using shortcuts for opening, sending, filing, searching and navigating through emails, you can work through a batch of emails in no time. And if you add shortcuts (via Quicksilver or AutoHotkey) for commonly used text or signatures, you can zip through your replies faster than I can go through a batch of Oreos.

4. Email filters. Let your email program do your work for you. I use Gmail filters, but programs such as Outlook or Mail.app, or what have you, all have similar filtering features. Learn to use them and set up filters for your most common emails. This will usually happen over time as you notice that you’re getting a lot of a certain type of email. For example, I get certain stats and financial reports relating to my work that I have labeled and filed by a filter, so that they never see the light of my inbox. Then I can always go and look in that label (or folder) to read those reports if I need to, but don’t need to read them when I go through my inbox. I also use filters to automatically delete emails from people who send me chain and joke emails (harsh, I know, but I get tired of those), and to file notifications from services like Facebook, Twitter, Paypal and other services.

5. Limit IM, Twitter, forums, other social stuff. You can spend all day chatting with others, or Twittering or going on online forums or social media. And while all of these tools have good uses, they can take up too much of your time if you let them. Set limits for yourself — say one hour a day to do all of these things, at a certain block of time in your schedule. You’ll have lots more time for the important tasks.

6. Stop worrying about filing. I’ve written about this before, of course, but I don’t really believe in filing anymore. Everything I do is digital these days, both online and on my computer’s hard drive. And I learned from Gmail that you can just archive something and search for it later without any problems (I’ve been doing this for two years with no problems finding things at all). So I do this with everything: files on my hard drive, documents in Google Docs and Spreadsheets, other types of online files. And my filing time has been reduced to almost zero — while I used to spend lots of time filing each day.

Tips for Home

1. Keep things clutter-free. I’m a big fan of clutter-free homes and workspaces, not only for their nicer aesthetics but because 1) it helps you to focus on what you’re doing instead of being distracted by visual clutter; 2) it’s more serene and relaxing; and 3) it saves time. How does it save time? It makes things easier to find, easier to clean, easier to navigate, and reduces wasted time reshuffling, sorting, looking through, and clearing away piles of clutter. Read more.

2. Keep things in their place. Similarly, having a “home” for everything saves time. You can have an uncluttered home but not know where anything belongs … instead, have a place for everything, and put things back in that place when you’re not using them. Make this a key habit in your life — when you’re done with something, put it back where it belongs. It takes a few seconds to do that, and saves time cleaning up later, looking for things (how many times have you lost something and searched long and hard for it?), and generally keeps things neater and uncluttered.

3. Teach kids to clean up after themselves. If you’re a parent, you know that keeping an uncluttered household isn’t easy when you have little rugrats running around making a mess every minute of the live-long day. Start your kids, from an early age, with the habit of cleaning up after themselves when they’re done playing. So let’s say they take out a bucket of building blocks and make a huge mess — that’s OK, but when they’re done, help them to pick everything up, put them in the bucket, and put the bucket back in its “home”. My younger kids like to sing a “Clean up, clean up, everybody everywhere” song as they clean. Make it a game! With six kids, this has saved us countless hours of cleaning up after our kids.

4. Prep the night before. Whether you’re single or have a household full of kids, mornings might be a rush for you. Instead, create an evening routine where you get everything ready the night before, so you can start your day off right. This might not technically save time, but it gives you more time in the morning to focus on getting important things done rather than rushing through your routine.

5. Don’t watch too much TV. I personally have wasted entire days watching TV, so I know what a big time-hole television can be. Instead, limit your TV viewing time — maybe an hour a day? — and use the time you otherwise would have been watching TV on more important things — spending time with your loved ones, exercising, writing that novel you’ve been dreaming about.

6. Plan your weekly menu. If you plan out what you’re going to have for dinner (and even lunch) each day of the week, you can save a lot of time. First, you can go grocery shopping and get everything you need all at once — in fact, if you repeat the weekly menu the next week, you can do two weeks of shopping in one trip. Second, you can prepare food ahead of time (see next item), and pack your lunch easily for work. Third, you don’t have to worry about what’s for dinner each evening — it’s right there on the menu you posted on the fridge.

7. Cook big batches. I like to make large batches of food, which is especially helpful when you have a big family. I’ll cook up a big batch of chili, veggie soup, spaghetti, or other dish, and eat the leftovers for lunch or dinner (sometimes it can be several lunches and dinners).

8. Do all your errands at once. This is the same as the “batching” tip from the work section above (as is the previous tip, and the next tip). Write your errands on an errands list throughout the week, and do them all on one day. Plan your route so you do the least amount of driving possible, and get it all done quickly. Compared to running multiple errand trips, this method saves a lot of time.

9. Do your banking online, all at once. I like to do this once every week or even two weeks … I have all my bills ready to pay (actually, most of them are set up to be paid automatically by my bank’s bill-pay system), I reconcile my online bank statement, pay the bills, check my automatic savings transfers and so on.

10. Clean in one big rush. While I like to keep things clean by cleaning as I go, there’s also the sweeping and mopping and cleaning the bathrooms and things like that … and it’s a big time-saver to do it all in one big rush. My whole family will take different parts of the house, and we’ll do the cleaning all at once as fast as we can. We’re done in 30-45 minutes, and we can relax the rest of the day. Ahhh!

11. Get your workouts done in no time. If you don’t have a lot of time but want to stay (or get) in shape, try bodyweight exercises in circuits, but make the workout more intense by trying to do as many circuits as you can in a short amount of time. For example, do circuits of pullups, pushups, and bodyweight squats (5, 10, and 15 respectively) … and do as many as possible in 10 minutes (or 20 if you’re fit). Create your own circuits with different exercises, or look for similar challenges online to mix things up. Don’t do these intense exercises if you’re just starting out — just try to do a few circuits but not quickly if you’re still a beginner.

12. Keep a great big calendar. My family stays organized with a big calendar on our fridge (which I also manually sync with Gcal because I like Gcal). Everything goes on our calendar: parties, meetings, school events, soccer games, music lessons, birthdays, volunteering dates, and so on. This ensures that we don’t overschedule, that we’re all in sync with each other, and that we don’t miss appointments or events. And one big calendar saves time because we don’t have to keep checking with each other or looking at various schedules.

13. Get a babysitter or swap babysitting. If you are a parent and don’t have time to do things, hire a babysitter so you can find the time, or swap babysitting with another parent. My sister and I do this, for example — we’ll watch her kids some days and she’ll watch ours on others. It’s great because we have more time to do things, and our kids get to play together.

14. Consider hiring someone. Sometimes it makes more sense to hire someone to do something, especially if your time is worth more money than you’re paying that person. For example, if I have a large yard that would take me five hours to maintain (it’s pretty big), it makes more sense for me to pay someone as I can earn more during those 5 hours by working. Other things you might pay someone for: other home maintenance projects, washing your car, doing errands or laundry, doing your taxes … just about anything where doing it yourself isn’t cost-effective.

Wednesday, November 26, 2008

November Nuts and bolts


What I've been up to
I'm off to Winnipeg tomorrow to offer a Compassion Fatigue Train the Trainer to the Canadian Association of School Social Workers and Attendance Counsellors. If my last visit to the Peg is anything to base expectations on, I am looking forward to a very welcoming and enthusiastic group.

Thursday night I had the privilege of presenting to a group of occupational and physiotherapists who work as preceptors for Queen's University. I would like to thank them personally here for their warm hospitality and willingness to laugh at my bad jokes! (ie the microphone). I also would like to say a special hello to Catherine D. organiser of this keynote and someone who confessed that she reads this blog - [Hi Catherine, please thank your husband/hockey coach extraordinaire for driving my son to hockey Thursday.]

Next week, I will be in Ottawa on Tuesday, working with a non-profit housing group, Toronto on Thursday, presenting to a school board and Montreal on Saturday, offering a workshop to a women's shelter. Fittingly enough, Saturday is December 6th. For some of us (Montrealers and Violence against Women activists everywhere) this date has particular painful resonance. If you are not familiar with this, I invite you to google December 6th 1989 Montreal. (How's that for low impact disclosure?)

Then, I will take a wee break and bake cookies and try and figure out what on earth is a good teacher gift. Well, that's not entirely true, I still have a "day job" as a therapist but I will be working part time for the rest of December.

I am putting the final touches on a new web store where I be will featuring workbooks and compassion fatigue training materials as early as January. I am very excited about this project as it will mean that many of you with limited professional development budgets will have the option to purchase training materials for a fraction of the price of bringing a speaker to your agency.

A few community notices:

You may already know that the Canadian blood supply is at an all time low. The Red Cross is calling for all eligible donors to roll up their sleeves before the holidays.

The Salvation Army is asking that you consider making a donation to a food bank program this month. In my community, I noticed that Loblaws and TD bank have food bank donation boxes at the front of their stores. Another way to help out is to contribute to your local mitten/winter coat drive for kids. I was invited to present a keynote this week and everyone brought a food bank donation to the meal. Maybe these are things that you already do?

My mother has always been someone with a strong social conscience: For my 12th birthday, she took me to a large rehabilitation hospital in Montreal to help out at the christmas party. I got to serve turkey dinners alongside prison parolees (who were doing their bit for the community) and was taught how to respectfully and efficiently feed someone who was physically unable to do so themselves. I must say that it was in fact probably the best birthday I had ever had. Certainly the one with the biggest learning curve. I always think about this experience as this time of year rolls around. For my own children's allowance, I stole an idea from a friend and created three jars: Spend, Save and Share. They put a third in each jar and then decide where and how they will distribute the Share portion. Granted, it might be 50 cents or 5 dollars, but it's still a contribution.

Finally, an invitation to reflect on the busy time that December can be for many of us. Are you someone who gets harried and exhausted before the holidays? If so, I would invite you to review the "musts" from the "coulds". In my extended family, we made a decision three years ago to stop giving each other gifts. We still get together and share good food and play games and music, but no more gifts. Everyone agreed and breathed a sigh of relief. (well, not everyone, a few people were disappointed). I still give presents to my children and make something homemade for a few close friends, but that's it. Grandparents asked to be excluded from this deal and be allowed to give the children something which is totally fine. But my December has become a very simple (and cheap) experience indeed.

Sunday, November 23, 2008

A blog to visit: Robin's 21 day challenge

My friend Robin is a solution-focused coach who works with individuals who want help dealing with life transitions, who feel stuck and want guidance in moving forward in their personal and/or professional lives. She is also a compassion fatigue specialist and enjoys working with helpers who need extra help in figuring out how to juggle the dance of burnout, compassion fatigue and life.

This week, I want to invite you to go read Robin's 21 day challenge to accomplishing a goal. Here is a quote from her first of 21 posts:

21 days to a new you! Wanna play?
by ROBIN on OCTOBER 21, 2008

Scientists agree that real behaviour change takes about 21 days. Do you have a goal that you want to reach, or take a big bite from? I know that many of you want coaching but worry that you can’t afford it right now. Why don’t you play along with me as I set out to break an old habit or form a new one in 21 days? I’ll provide tips, strategies and motivation and you can let me and the others know how you are making out, where you are stumbling and how you stay on track. You can remain anonymous or you can post to the message board and use your journey to inspire others.

I haven’t decided yet when we will get started, so get in touch if you want me to let you know when the 21 day revolution will begin! Send your email to robin@lifeinspired.ca (don’t use the contact page from the website until we get it up and running again).

No goal too big or too small…Come and play."

Robin Cameron

Link: www.lifeinspired.ca

Monday, November 17, 2008

Compassion Fatigue Solutions on CBC radio show White Coat Black Art

If you would like to hear the show, you can access the podcast as of tonight (http://www.cbc.ca/whitecoat/index.html?copy-podcast) or wait until it airs again on CBC Radio One, on Saturday November 22nd, at 430pm.

The show is only 25 minutes long so it does not explore solutions and strategies but begins to look at the problem of burnout and compassion fatigue among medical professionals. Hopefully it's a start, to generate more discussion and sharing among helping professionals.

Tuesday, November 11, 2008

Upcoming workshop in Toronto - Broken Bonds: Attachment, Trauma and the Body

This is a workshop organised by Michael Kerman of Leading Edge Seminars. Although I do not know Janina Fisher, the topic might be particularly relevant for helping professionals in gaining a better understanding of how trauma affects not only their clients but also helpers themselves when working with a lot of traumatic material with clients (vicarious trauma).

Led by Janina Fisher, PhD
2-day workshop
Dates: Thursday, December 4 and Friday, December 5, 2008
Time: 9:00 am to 4:30 pm
Location: Metro-Central YMCA
Fee: $309 until Sept. 11; $339 after Sept. 11

In the context of trauma, attachment failure is inevitable and inescapable, leaving a lasting imprint on all future relationships, including the therapeutic one. Instead of experiencing therapy and the therapist as a haven of safety, the traumatized client will be driven by powerful wishes and fears about relationships, while therapeutic work on the trauma will be compromised by the client’s vulnerability to autonomic dysregulation and transference crises.

Increasingly, therapists interested in the treatment of trauma have become aware of the necessity to treat the attachment issues concurrently with the trauma issues. In this workshop, we will address the impact of trauma on attachment behaviour, the effects of sub-optimal attachment experiences on mind and body, how to understand the effects of traumatic attachment on the therapeutic relationship, and how to work with both the somatic and relational legacy of attachment.

Using interventions drawn from the spheres of psychodynamic psychotherapy, neuroscience and attachment research, and Sensorimotor Psychotherapy (a body-centred talking therapy for the treatment of trauma), this workshop will combine lecture, demonstration, video, and experiential exercises to explore —

* A neurobiologically informed approach to understanding the impact of trauma on attachment behaviour and on transference
* Strategies for overcoming the effects of disorganized attachment on the therapeutic relationship
* Somatic interventions that challenge trauma-related relational patterns
* The role of the therapist as a “neurobiological regulator” of the client’s dysregulated affective and autonomic states

By the end of the seminar, you will be able to —

* Identify trauma-related attachment patterns and styles
* Describe disorganized attachment behaviour in adults and its implications for treatment
* Discuss somatic consequences of avoidant, ambivalent, and disorganized attachment styles
* Define criteria for choosing cognitive, psychodynamic, or somatic interventions for attachment issues
* Utilize somatic interventions to address attachment issues in psychotherapy

For more info: www.leadingedgeseminars.org

Thursday, November 6, 2008

The best birthday present you could give a helper



Both photos from www.enneagraminstitute.com

I am writing this post on my way home from a weekend retreat, compliments of my mom. Last year, she offered to send me to an Enneagram training and particularly recommended the training on the inner critic, also called Psychic Structures. To learn more about the enneagram, visit www.enneagraminstitute.com

This training was offered by Russ Hudson and Don Riso, leading figures in the field of Enneagram Training. It was held at Don Riso’s country retreat in Rhinebeck, New York, about 2 hours north of New York city. The Fall colours were in their full glory, the Barn was a beautiful training site and the food was outstanding (thank you, stretchy yoga pants!).

I appreciated many aspects of this training: the topic was fascinating, the presenters were extremely knowledgeable and there was a mix of participants from all corners of the world with a wide variety of backgrounds and professional training. What I enjoyed most was that I was not there as an expert in anything (except, maybe, my own mistakes in life!). I was not there as a therapist, as a compassion fatigue specialist or as a mother. I was just there, watching, listening, talking to others and also having the opportunity to sit quietly, take a nap in the middle of the day or read. I think that everyone in the room had far more knowledge of the enneagram than me and it was enjoyable to just be.

In fact, it was incredibly restorative. I wouldn't have said that on day one, which ran until 11pm which is far too late for almost anyone and certainly too late for me who likes to be in my pjs by 9pm. But somehow the mix of activities made it feasible.

I also learned to meditate in a way that I have never really been able to, other than when I am running. Hudson and Riso began each teaching portion with a meditation so we all got to meditate briefly 6 times each day. Their meditation method was new to me and made me want to learn more about ways to meditate when back home. A fellow participant directed me to Itunes, where she said you can download free meditation podcasts. It's worth a visit.

Of course, we don't all have a fairy godmother who sends us to retreats and we can’t always travel across the country to attend a retreat (this was the first one I have ever attended), but the key elements of a retreat could be achieved closer to home:

Stepping outside of our daily grind, being fed by someone else, having access to down time, learning new ideas, resting and meditating.

If you have interests and hobbies outside of work, maybe it could be centered around this interest: a weekend retreat at a friend’s cottage with your watercolours, a half day workshop on a craft with a night at the bed and breakfast.

If your best friend is a helper, and her birthday is coming up, maybe you could offer her a weekend retreat of her own (take her kids for a day, offer to house swap so she doesn't stare at her laundry pile) and sign her up for a yoga class.