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Hello and welcome to episode 104
of the nourishing. 

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Amy podcast. 
In today's episode, we are going

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to be talking about amplifying, 
your to-do list, how you can 

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utilize a to-do list to feel 
really good for yourself. 

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Instead of it feeling, like I 
still have 100 tabs open in my 

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brain. 
I'm feeling overwhelmed and also

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writing a to-do list for some 
people can kind of feel like a 

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bit of an eye roll. 
It's like okay. 

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Yeah. 
So like I know Everyone says I 

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should do one, but actually why.
And how can you make it work 

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best for you? 
What feels good for you. 

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So, before I jump into that 
topic, let me give you my 

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recommendation for the week. 
Now, this is a recipe. 

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I actually have two 
recommendations for you. 

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The first one is a green juice 
recipe because I only just 

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recently remade a green juice 
for myself. 

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It's currently Alma here in 
Australia if you are listening, 

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while this episode is being 
released and also if you're in 

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Australia, hello to my 
International listeners, if you 

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are not in Australia but I just 
made a green juice and it's a 

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recipe that I've been using for 
ages and I haven't made it for 

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such a long time and I forget 
how refreshing it is and how 

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nice it is. 
So if you are a green juice fan,

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I have a recipe for you now, I 
had some celery left over from a

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A dinner that I made at the 
start of the week and like, 

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celery is just super random for 
me. 

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Like I'll use a little bit of it
and then I'm like, okay, I still

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have like three quarters of a 
bunch left. 

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What do I do with it? 
Which is exactly why I made this

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green juice. 
So I have and look like, I am 

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not super specific with the 
amounts of things that I use 

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here. 
I like, I'm like that with a lot

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of my recipes. 
So celery was literally just 

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like, you know, three handfuls 
of chopped up celery. 

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I have one banana I used about 
half of a pretty big cucumber. 

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I used a full green apple. 
I use the juice of one lemon 

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parsley. 
Probably like, you know, a big 

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handful of parsley. 
Also, then some ice and some 

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water and that's all my 
ingredients. 

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You could also include if you 
wanted to baby spinach, I just 

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didn't have any in my My fridge 
at the time. 

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And also, if you are looking to 
make it a little sweeter, I have

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also included in this one brief 
before a pair or also some 

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frozen mango. 
If you've got some frozen mango 

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in your freezer as well. 
So this will generally make 

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enough green juice. 
For me for look, I'll probably 

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have two cups of it today. 
Ali will also probably steal a 

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couple bit, so that's a 3 cups 
and then I'll also have a little

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bit of Tomorrow as well. 
So if you want to, like, if I 

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was only going to make be making
up for, like one serving, or 

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like a day of servings of this 
green juice, I would just 

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generally, like, have the 
ingredients realistically, I'd 

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probably still use a full banana
but half everything else just 

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because the banana does add that
nice sweetness to it. 

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I feel like also, I would still 
include a full lemon as well 

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because that's that tang. 
And that's the freshness that 

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comes. 
In. 

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You could actually probably also
include some ginger. 

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If you've got some ginger, 
that's a good idea. 

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But anyway, I literally just 
Chuck it all in my Thermo. 

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My water with this. 
I just used a liter of water, so

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I've got two liter, drink bottle
and I had filled that up and I 

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just poured the whole thing in 
and mixed it all together. 

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So yeah, it made a little bit 
over a liter of juice. 

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When you think about all the 
ingredients that was also in 

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there too, and I love it. 
It's so refreshing. 

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So of green juices. 
Thing then, give that a go. 

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Also, my second recommendation, 
a bit of a random one, but I 

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have been watching manifest over
on Netflix and I didn't realize 

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that other people were watching 
it, too. 

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I just kind of thought, oh, this
sounds kind of cool. 

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I'll give it a watch and then I 
saw quite a few influences 

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posting about it this week too. 
And I was like, oh this must be 

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like a bit of a thing now. 
So it's super weird because I am

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I'm so hooked but I also don't 
really know why I like I'm not 

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as I was watching the first few 
episodes. 

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I was like, okay, like I'm kind 
of obsessed with this now and I 

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feel like I need to know what's 
happening but also it's like not

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the best show that I've ever 
seen. 

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So I feel really torn. 
Look, I don't know the the 

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directors and producers are 
obviously doing a good job at 

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making the show because I am 
fully hooked, I need to know 

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what happens and from what I can
gather, that's the general. 

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Answers from everybody else that
I've seen, that's watching it 

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online as well. 
So it's called manifest, it's on

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Netflix and the gist of the show
is that there is this group of 

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people that are on a plane and 
they leave that could take off 

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and then they get back and I 
think it's something like seven 

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years later or something. 
They just go missing for seven 

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years but they don't realize. 
And so when they get back and 

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they'll and they think it's just
like the same day, And everybody

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else in the world and their 
families and friends, and all 

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that kind of stuff, have kind of
like moved on, because not moved

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on, but it's been seven years, 
you know, and then they've got 

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all these like, funny things 
that are happening to them after

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it. 
So look, it's cool. 

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It's a bit of a switch off TV 
show and it's just something 

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that I've really been enjoying 
watching an episode or two of 

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after I've finished work to wind
down after the day. 

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So that's my two recommendations
for you for this week. 

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Now, let's jump into the topic 
at hand. 

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You guys will know if you follow
me over on Instagram or if you 

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talk to me in general day-to-day
life, that a to-do list is 

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something that I find really 
beneficial for myself. 

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And also that so many of my 
clients find really beneficial, 

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especially if I have a few newer
clients on board that hadn't 

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actually ever done. 
To-do lists or planning of any 

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sort of like there. 
We call their month. 

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It was very kind of just like 
fly by the pants. 

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Is that even the saying? 
I don't know. 

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But anyway, Way. 
It was very just my kind of go 

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with the flow but also 
recognizing I'm actually feeling

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pretty stressed and overwhelmed 
and I feel like I'm trying to 

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remember all of these things 
that I have to do for work and 

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for home life and with my 
friends and my relationship and 

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all of that kind of stuff that 
it was feeling quite 

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overwhelming. 
So we have started to implement 

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a few things and I've been 
getting feedback from them over 

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the last few months and few 
weeks that this is something 

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that is also really helping. 
Them to feel a lot less 

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overwhelmed. 
And I'm also going to give you 

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one of the key takeaways and 
action steps. 

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In a few minutes that I would 
really like you to be focusing 

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on as well. 
So let's start at the very top 

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and work our way down. 
So first of all we are going to 

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be planning out our month so 
that might look like getting 

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towards the end of a month and 
sitting down and doing this or 

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maybe you do it at the very 
start of the upcoming month and 

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you sit down and you grab your, 
I don't know, wherever it is. 

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That you write all of your 
appointments and things down. 

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So maybe you've got Google 
Calendar, maybe you have a 

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diary, maybe you have a monthly 
desk. 

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Planner, maybe you've got all 
three like me because, you know,

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why have one when you can have 
three. 

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So I want you to sit down and 
write down all of your 

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appointments. 
So your doctor's appointments, 

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catch ups with friends, family 
stuff that you've got coming up.

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Dentist appointments if you have
kids stuff with the kids, like 

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anything that you know that is 
coming up. 

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That is already booked in that, 
you don't want to forget that, 

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you can't forget. 
So that's going in there first 

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for the month. 
And then I also want you to 

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think about, okay, that's all of
the like non-negotiable stuff 

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for these are all of the things 
that I already have booked in 

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with, say, other people. 
Now, I also want you to consider

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what am I doing for myself, 
though? 

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We're out of all of these 
things. 

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Is there any anything? 
Already that's booked in that is

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time for me. 
So maybe you have a gym class or

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a recurring pilates class that, 
you know, that you do every 

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Saturday morning. 
And that's your thing. 

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I want you to book that in maybe
you can see that there's a 

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Sunday that you might have an 
hour or two spare and I just 

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want you to time block that out 
so that it is booked in. 

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As time for you you don't even 
necessarily have to actually 

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book in a specific activity just
some In the month that is going 

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to be specifically. 
Oh my goodness my words 

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specifically allocated time for 
you, so that's our month, plan 

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to start off with. 
Now the month plan is definitely

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subject to change. 
You might notice that maybe some

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of those appointments get 
rescheduled or moved around 

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because other people need to 
change them. 

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You might notice that you get 
halfway through the month in 

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this extra stuff that's been 
added in. 

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That's fine. 
That's very normal. 

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But we're just starting to 
create a bit of a base. 

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Then what we are going to do 
next step is, we are doing a 

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weekly to-do list. 
So, this means on either a 

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Sunday, maybe Sunday afternoon, 
Sunday, morning, Sunday night, 

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whatever, it doesn't matter when
you do it, or maybe for some of 

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my other clients, they like to 
do it on a Monday. 

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They're starting their week 
fresh, they're sitting down on a

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Monday morning and they're doing
this. 

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So sitting down and 
brainstorming everything that 

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you can think that you need to 
get done for that week or that 

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you want to be. 
Done for that week. 

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So this is the big things and 
the small things. 

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It's all the work staff, it's 
all the to-do list, it's all of 

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the house chores. 
It's the, I don't know, like 

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content scheduling if you need 
to schedule content. 

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All of that kind of stuff. 
And it's also the miscellaneous,

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you know, it's okay. 
Am I cleaning the bathroom this 

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week? 
A, my decluttering, my wardrobe.

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What, where am I things? 
That I've got booked in with my 

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family or All my friends or 
have. 

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I got something booked in for 
myself, when a my gym 

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appointments, like what workouts
am I doing? 

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When a, my scheduling in my 
movement? 

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Where's my meal? 
Planning happening? 

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All of that kind of stuff. 
Everything that you can think 

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that you want to get done is on 
that list for that week, then 

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what you're doing. 
Once you've done that brainstorm

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is you're actually breaking it 
in two days. 

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So okay, Monday I know I've got 
this amount of time from to 

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myself or that I can allocate to
Work and home stuff. 

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And so you might allocate two 
things in each and then you're 

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doing the same thing for each 
day. 

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So we've got it, then a general 
idea of like, okay cool, yes, 

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I've done my brain dump and my 
brain storm, but I can also see 

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that each of those things is now
allocated to a day and I'm 

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feeling less overwhelmed because
I feel more organized and I can 

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see that I've got those things 
planned in and they're going to 

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happen and I'm going to make 
sure that they do happen. 

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So that's our weekly. 
We plan and then we are going to

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take it the next step further. 
And every morning you are going 

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to be sitting down because I can
guarantee you that. 

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Let's say for example we hit 
Wednesday, there might be one or

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two things that overflowed from 
Monday that you didn't get 

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around to. 
They've then moved into Tuesday.

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Maybe there's one or two things 
from Tuesday, their overflowed. 

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And now we've got two or three 
or four things that are now 

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flowing into Wednesday. 
That's okay, this is Very 

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normal. 
Again, we want to be aware of 

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that perfectionism driver of 
like, well, I have to get all of

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this stuff done the key here and
the main thing that we are doing

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is reducing our overwhelmed by 
getting the things written down,

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so that your brain knows that 
you're not going to forget about

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them. 
Absolute worst case scenario, if

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you get to the end of the week. 
And it's Friday at Saturday, 

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it's Sunday and you're looking 
at your list, and you realize, 

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jeez, I've still got like eight 
or nine things that excuse Me, I

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haven't gotten around to this 
week, that's okay. 

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There's nothing wrong with that.
They're still written down, they

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go into the next week, that's 
fine. 

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So that's our perfectionism 
driver or maybe our 

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all-or-nothing thinking pattern 
that you may or may not notice 

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that comes in for you. 
So every day we're going to sit 

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down and you are going to write 
out, okay? 

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This is all my stuff for today 
and this is all of the big 

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things. 
And all of the small things, 

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it's the meetings. 
It's the And it's the to-do 

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list, it's the miscellaneous. 
Mopping, the floor, vacuuming 

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the floors, cleaning, the 
bathrooms tidying, the kitchen 

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doing two, loads of washing 
unpacking, the dishwasher 

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cooking, your meal prep for the 
next three days, making some 

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healthy snacks, going for a walk
getting to the gym, whatever it 

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is, your big things, your small 
things, all of the focuses for 

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the day. 
Now, what I want you to do and 

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this is the important part. 
Because what this is going to 

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help you to do is it's going to 
reduce some of that 

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procrastination. 
So it's very tempting. 

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Say for example, you've got 20 
things on your to-do list for 

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the day. 15 of those things are 
semi small, they're quite easily

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accessible and they're ready to 
go. 

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There the easy things, it's the 
smaller tasks of the day. 

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You've got those easily 
accessible smaller tasks that 

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you can smash out, and maybe you
do 10 of them before lunchtime. 

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So you're feeling accomplished, 
you're feeling achieved, you're 

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looking at your to-do list, 
you're Crossing off all these 

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things and you're feeling really
great. 

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Then you get to You are 3 p.m. 
and it's the afternoon and you 

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realize still got six or seven 
things left on my list to do and

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they're the hard things. 
It's the things that I've been 

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procrastinating on that, I've 
pushed back till the afternoon. 

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Now, I've only got another, 
maybe, I don't know two hours of

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work if you're at work or 
however many, however, long it 

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is, until you're then doing like
the nighttime routine and the 

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evening routine, the dinners, 
the bedtimes, all that kind of 

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stuff. 
And I realized that At these big

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things are actually the 
important things and now I'm 

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feeling overwhelmed and stressed
and rushed because I know I 

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don't have enough time to finish
these other things. 

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And what do we know about time? 
It's not about time management, 

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it's about priority management 
and recognizing that, what I've 

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actually done is, I've 
prioritized all of my other 10 

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things in the morning, which 
felt really good at the time. 

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But now that means that I have 
under prioritized my Important 

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things. 
Now, I'm procrastinating. 

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Now, I'm feeling rushed, and 
overwhelmed. 

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And now, some of those things 
need to get pushed into the 

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following day. 
So you're doing your brain dump 

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for the day you're writing out 
your to-do list of everything 

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that you're doing and then this 
is the important part. 

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You are writing down 
highlighting, putting a star 

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next to whatever it is your main
three priorities. 

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Your three absolute 
non-negotiables for the day. 

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If only we three things on that 
list, get done, you're going to 

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be happy. 
Now, I'm going to be completely 

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honest with you, I have been at 
so many different ends of the 

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spectrum with my to-do lists of 
like, work-life balance mum, 

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life, balance, that some days. 
My to do list has previously 

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looked like, absolutely smashing
out end of month and working in 

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the corporate world. 
And, you know, important 

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meetings that I had with bosses 
and all of that kind of stuff. 

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And they were my top priorities 
and they would be part of my 

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00:16:16,400 --> 00:16:19,400
non-negotiables. 
I have also been on the absolute

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00:16:19,400 --> 00:16:23,200
other end of the spectrum where 
I have been a new mum with a 

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newborn baby and part of my top 
three non-negotiables was 

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00:16:28,400 --> 00:16:33,800
getting up and having a shower. 
And washing my hair and making 

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00:16:33,800 --> 00:16:37,900
myself a cup of tea or coffee 
and enjoying that while it was 

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00:16:37,900 --> 00:16:42,600
hot and that was my three 
non-negotiables, so please don't

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00:16:42,600 --> 00:16:46,400
get confused. 
In me saying that you need to 

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00:16:46,400 --> 00:16:48,800
write down your three 
non-negotiables or highlight, 

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00:16:48,800 --> 00:16:54,200
your three non-negotiables in 
them needing to be huge things 

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00:16:54,200 --> 00:16:56,400
for the day. 
But the question that you're 

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00:16:56,400 --> 00:17:00,700
asking yourself here is what is 
going to move the needle for me.

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00:17:00,900 --> 00:17:02,500
Today. 
What is going to make the 

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00:17:02,500 --> 00:17:06,900
biggest difference for me today?
If there is only three things 

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00:17:07,200 --> 00:17:10,700
that I get done today, what are 
those things on this list? 

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That I know? 
I am going to feel empowered. 

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00:17:14,700 --> 00:17:18,099
I'm going to feel happy. 
I'm going to feel satisfied. 

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00:17:18,099 --> 00:17:21,700
I'm going to feel like I have 
accomplished something with my 

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00:17:21,700 --> 00:17:23,700
day. 
And then, you know what? 

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If you get to completing those 
three things and you feel like 

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00:17:27,800 --> 00:17:31,400
you do have some more time or 
you would like to pray Our ties 

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00:17:31,400 --> 00:17:32,700
getting some of those other 
things. 

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Done fantastic, go for it, but 
the pressure isn't there. 

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00:17:37,700 --> 00:17:41,000
You know that the main focus has
been those three things and 

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00:17:41,000 --> 00:17:43,400
anything else on top of that is 
a massive win. 

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00:17:44,200 --> 00:17:47,900
And so, what that what we're 
doing is we're really focusing. 

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00:17:47,900 --> 00:17:49,100
Yes. 
On that accomplishment and 

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00:17:49,100 --> 00:17:52,200
achievement but we're reducing 
that sense of overwhelm instead 

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00:17:52,200 --> 00:17:55,700
of looking at a to-do list that 
might have 20 things on it and 

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00:17:55,700 --> 00:17:58,600
then buying into that and 
feeling more overwhelmed by 

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00:17:58,600 --> 00:18:01,600
having a to-do list, we're 
prioritizing No ties in those 

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00:18:01,600 --> 00:18:04,600
top three things we're really 
focusing on them and what we're 

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00:18:04,600 --> 00:18:08,300
doing then is moving that needle
and moving you towards the 

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00:18:08,300 --> 00:18:10,700
person that you want to be the 
goals that you want to be 

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00:18:10,700 --> 00:18:14,300
achieving and getting the things
done that are really important 

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00:18:14,300 --> 00:18:17,600
to you. 
Even if they're hard things that

321
00:18:17,600 --> 00:18:20,500
you feel like you have 
previously been procrastinating 

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00:18:20,500 --> 00:18:23,600
on all that you notice, you 
would normally procrastinate on,

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00:18:24,300 --> 00:18:28,100
that's the point of highlighting
your top three priorities. 

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00:18:28,700 --> 00:18:34,600
So I mean, Surely that's it. 
So we've had a look at your 

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00:18:34,600 --> 00:18:37,400
monthly breakdown and just 
putting in all of the 

326
00:18:37,400 --> 00:18:40,300
appointments and all of them 
meetings and all of the stuff 

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00:18:40,500 --> 00:18:45,200
that is like the regular things.
Then we've broken that into the 

328
00:18:45,300 --> 00:18:49,900
weekly breakdown and helped that
to feel more achievable, by 

329
00:18:49,900 --> 00:18:53,200
breaking it down day by day. 
So you've got your big to-do 

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00:18:53,200 --> 00:18:56,000
list, your big brain dump for 
the week of like, everything. 

331
00:18:56,000 --> 00:18:58,600
The miscellaneous things, the 
big things, the Small Things, 

332
00:18:58,600 --> 00:19:01,500
the house things, the work 
things, the mumfie, Things, the 

333
00:19:01,500 --> 00:19:04,600
friend things, the relationship 
things, and that's all been 

334
00:19:04,600 --> 00:19:10,600
broken down into your big brain 
dump and then your days on your 

335
00:19:10,600 --> 00:19:14,800
weekly planner or in your Google
calendar or on in your diary 

336
00:19:14,800 --> 00:19:21,300
wherever it is and then you are 
breaking it down into your days.

337
00:19:21,400 --> 00:19:25,700
And the reason that we do these 
three is because you'll notice 

338
00:19:25,700 --> 00:19:28,900
that even on your weekly planner
or your weekly organizer and 

339
00:19:28,900 --> 00:19:33,000
to-do list when you write those 
things down, Day by day, extra 

340
00:19:33,000 --> 00:19:36,700
little things will pop up for 
you and so doing the daily one, 

341
00:19:36,800 --> 00:19:39,300
helps to close out some of those
tabs. 

342
00:19:39,300 --> 00:19:41,600
So we're all about reducing that
overwhelm. 

343
00:19:41,600 --> 00:19:43,600
Closing out those tabs in your 
brain. 

344
00:19:45,000 --> 00:19:48,300
I hope that this helps I hope 
there's some ideas that have 

345
00:19:48,300 --> 00:19:52,200
come to mind for you if you are 
looking for some planners. 

346
00:19:52,300 --> 00:19:54,900
Look, there's so many different 
places that you can go. 

347
00:19:55,700 --> 00:19:59,900
I have my meal planner my 
magnetic meal planner, which I 

348
00:19:59,908 --> 00:20:03,100
think I spoke about In the last 
episode, is just simply from 

349
00:20:03,100 --> 00:20:06,000
Kmart. 
I've got my diary and my desk, 

350
00:20:06,000 --> 00:20:08,400
planner and my weekly planner 
from Steph piece planners. 

351
00:20:08,700 --> 00:20:11,600
I already mentioned, I use 
Google Calendar, which is the 

352
00:20:11,600 --> 00:20:15,800
desktop version as well as the 
app and they both sync together.

353
00:20:16,000 --> 00:20:18,600
You guys will have heard me 
speaking about Trello before 

354
00:20:18,600 --> 00:20:22,400
another app that I use, which is
kind of like, I guess, like 

355
00:20:22,400 --> 00:20:26,500
Pinterest, but for to-do lists 
for yourself, which is also 

356
00:20:26,500 --> 00:20:30,000
desktop and app, and they both 
stink together as well. 

357
00:20:30,000 --> 00:20:33,500
So, that's The really useful 
tool that you can be utilizing 

358
00:20:34,600 --> 00:20:39,300
but yeah, like makeup work for 
you and think about how can I 

359
00:20:39,300 --> 00:20:42,400
make my weeks feel less 
overwhelming while still 

360
00:20:42,400 --> 00:20:44,500
feeling? 
Like I'm achieving things and 

361
00:20:44,500 --> 00:20:47,900
getting things done and really 
doing the things that feel 

362
00:20:47,900 --> 00:20:50,600
important to me that are going 
to feel really good for me this 

363
00:20:50,600 --> 00:20:53,500
week. 
That's it for me today. 

364
00:20:53,500 --> 00:20:55,500
You guys, I hope you have a 
fantastic week. 

365
00:20:55,500 --> 00:20:57,000
Thank you so much for listening 
along. 

366
00:20:57,000 --> 00:21:00,100
Of course it goes without saying
if you have any questions if 

367
00:21:00,100 --> 00:21:02,400
there's any Topics that you 
would like me to cover. 

368
00:21:02,500 --> 00:21:05,500
If you have any specific things 
that you would like me to be 

369
00:21:05,500 --> 00:21:08,300
talking about any feelings that 
are coming up for you. 

370
00:21:08,500 --> 00:21:11,000
Any situations that are 
happening, please let me know. 

371
00:21:11,000 --> 00:21:14,500
Come and drop me a message over 
on Instagram or come and be my 

372
00:21:14,500 --> 00:21:17,300
friend over on Facebook and send
me a message over on messenger 

373
00:21:17,300 --> 00:21:22,400
there and let's get this podcast
happening for 2022. 

374
00:21:00,800 --> 00:21:02,400
Topics that you would like me to
cover. 

375
00:21:02,500 --> 00:21:05,500
If you have any specific things 
that you would like me to be 

376
00:21:05,500 --> 00:21:08,300
talking about any feelings that 
are coming up for you. 

377
00:21:08,500 --> 00:21:11,000
Any situations that are 
happening, please let me know. 

378
00:21:11,000 --> 00:21:14,500
Come and drop me a message over 
on Instagram or come and be my 

379
00:21:14,500 --> 00:21:17,300
friend over on Facebook and send
me a message over on messenger 

380
00:21:17,300 --> 00:21:22,400
there and let's get this podcast
happening for 2022.