In Focus

Do you have trouble getting deep work done during your work day? Always putting out fires or simply have difficulty knowing how to schedule your day or your week? Time blocking allows us to be more effective with our time by div iding the day into specific blocks of time dedicated to specific activities. In this episode I'll review my 5 steps for time blocking: Prioritizie Block Chunk Ritualize Bu...

Is work life balance even possible? I would encourage us to think of it as work life fit, harmony or integration instead. Because I don't believe we can achieve a perfect equilibrium between wok and life. But I do think by examining the conflicts which keep us from attaining the integration of work and life we want, that we can achieve something even better. 3 types of conflicts (Greenhaus and Beu...

It's inevitable - despite the best organization - you will fall behind. And, then the monumental task of catching up seems overwhelming. In this episode, I'll share my system for how to get caught up with your personal and professional tasks to make progress and increase clarity.   Let's Dive In!   FREE FILLABLE GUIDE: Not sure what tasks need to be done by you and which ones to delegate? Get your...

Does the concept of working out in the morning make a lot of sense, but you just can't seem to make it happen? In the episode, I share my system for incorporating morning exercise into your daily routine. And, it starts by identifying your obstacles - what is it that derails you from success. From there, I discuss 6 steps to creating a system that you can actually implement.   Tag me in your morni...

Does the thought of coming home from vacation fill you with a little bit of stress and anxiety? What if we stopped stockpiling all of our restoration and rejuvenation for vacation time and started incorporating it into our daily lives? I 'll review 5 tips packed with actionable strategies of how to do so. Take a listen!   Like this show? Please leave us a review here - even one sentence helps! Pos...

Does asking for a promotion or raise or anything related to your career fill with you dread and cause to hesitate? You're not alone. This is so common for women and in this episode I'm going to break down the 3 obstacles that prevent us from doing so AND a system for asking for what you want.   Take a listen   Episode referenced: Ep 92: Negotating Tips for Professional Women with Attorney Hope Ben...

It's my 101st episode which is meaningful in Indian culture, so I asked my favorite guests to tell me their secrets to work life balance, work life harmony, and work life integration, whatever your preferred phrase is. It's all right here - from seasoned litigators who are partners in their law firms to doctor moms and CEOs - it's all in one spot! Guests: Mridu Parikh:  Episode 68: Minimizing Deci...

Do you have a never ending To Do list that fills you with overwhelm, anxiety and dread every time you look at it? You are NOT alone.  This is the #1 thing I'm asked about and I'm going to break down the 5 reasons your To Do list isn't working for you and introduce you to my 5 S frame work instead. So, if you want to get all of your tasks accomplished and not feel that sense of failure at an uncomp...

Rest is the same as sleep right? And if you get your 7-9 hours of sleep, then you're all set? Nope! If you find that you still feel exhausted despite getting adequate sleep, then what you need is rest. In this episode, I share with you the 7 types of rest as coined by Dr. Saundra Dalton-Smith in her book "Sacred Rest" and how you can actually implement them into your daily habits and routines. Typ...

Have you ever had an aggressive co-worker or colleague challenge you at work? Or maybe it's been more subtle - microaggressions or not being invited to the table? In this episode, I am joined by Dr. Rosa Mele-Braga and we are discussing actual strategies and verbiage to overcome these situations and not let it derail you.   Dr. Braga-Mele is a Professor of Ophthalmology, Faculty of Medicine at the...

Do you find it hard to make friends as an adult? You're not alone! There are actually researched reasons why cultivating adult friendships is more challenging.   In this episode, I'll share 4 tips for creating the foundations for meaningful friendships as an adult.   Let's Connect: Instagram:  www.instagram.com/drrupawong Website: www.drrupawong.com Learn more about your ad choices. Visit megaphon...

Do you keep adding on tasks to the end of your work day? Such that you push your time out the door to later and later? This task creep affects all of us and in this episode, I'll share with you 3 tips for putting a hard stop at the end of your work day.    'The 4 Hour Work Week' by Tim Ferris: https://amzn.to/3pheMYs   Let's Connect: Instagram: www.instagram.com/drrupawong Website: www.drrupawong....

How do you achieve work life harmony - especially as a working mom? And how has the pandemic changed the way we approach this concept?   In this episode, I'm joined by guest, Priya Krishnan. She is an entrepreneur, mom, and podcast host of The Work-Life Equation featuring candid conversations, and stories from corporate leaders, public figures and everyday people who are balancing life, careers an...

Did you know Chat GPT can be extremely helpful at planning so many different tasks that we, working women and moms, do daily? It's not just for writing code, generating content or writing college essays! In this episode, I'll discuss will be discussing how you can create a system to use Chat GPT as a professional working woman for better work-life balance, task management, and productivity. As a b...

I'm 47 today! And today I'm sharing 10 lessons I've learned in the last year.   There’s no reason to martyr yourself - prioritize your health and advocate for yourself and your loved ones You can’t control people - you can only control your reaction to them You can fall short without it meaning you’re a failure - pathologic need to get everything done yet Virtual friends can be as true as friends...

Does the thought of negoting your employment contract or salary fill with your discomfort, anxiety and. dread? Do you feel stuck in that double bind - that if you're authoritative and ask for what you're worth that you're viewed as unfriendly and unlikelable, hurting your cause?   Today I'm joined by attorney and mediator, Hope Bennett. She assists women to negotiate better contracts for themselve...

Need to travel for work and want to ensure that things go smoothly at home? Here are my 5 tips for business traveling as a working mom. Is the travel worth it? Create focused time befoehand with your kids Formulate a plan with your partner Involve the support network Embrace "Good Enough"   Let's Connect: Instagram: www.instagram.com/drrupawong Website: www.drrupawong.com           Learn more abou...

Starting something new? Announce it right? To hold yourself accountable? Or that might actually be the worst thing you can do. Sharing your goals might actually make you LESS likely to accomplish your goal!   In the episode, we're looking at the science behind sharing your goals and how to do it so you are not less motivated to achieve them.   Over 40 and want luxury reading glasses for your girls...

Are you the kind of person who never says no to someone? But then you end up feeling slightly resentful or just overworked or overwhelmed because it’s a little too much? Why do we say yes when we shouldn't? Fear of jeopardizing a relationship Fear of maximizing all opportunities  Overestimation of our free time Saying no doesn't have to be a negative thing. It can be positive. If you want to learn...

Ever feel like your need to be perfect sets this unattainable bar that makes you feel self-critical when you don’t achieve it? Or that you won't start a project, raise your hand or put yourself up for a promotion unless you are 100% sure you fulfill all of the critieria or that your product is perfect? We're talking about perfectionism and how it can hold women back professionally and personally....

How can you thrive, not just survive, when encountering challenges and adversity? If you're someone who wants practical steps on how to master a growth mindset and start using failure as a learning opportunity.   In this episode, I'll share 3 practical steps how to start using adversity to build resilience. We cover: What is grit? And resilience? How a growth mindset differs from a fixed mindset B...

Are you always struggling to get your partner to "help out" around the house? How can you systemize household chores so that you no longer have to nag your spouse, husband, wife or partner to do them?   I'm sharing my 4 tips for systemizing household management with your partner. And, as someone who is also business partners with my spouse, I can tell you that these strategies also translate to th...

Do you ever feel like nothing is getting done the way that you want at home or at work and that the only way to do so is to clone yourself? Stop! That's not the answer! Instead, it's all about systems and learning to systemize at home and for your business.   I know that systems can seem overwhelming and complicated with lots of moving parts. But even if you're not uber organized, you CAN do this....

Can you win in life and work? Or are the only options the hustle fallacy and the ambition break? How can you perform at the highest standard possible in all areas of your life? If these are questions you're grappling with as a working professional woman, then this episode is for you.   I'm joined by guest, Megan Hyatt Miller, President and CEO at Full Focus, productivity coach, author and mom of 5...

Feel like you're always in danger of missing some important event or action item for your kids? That you're barely hanging on in terms of family calendar organization? I'm sharing the one thing I do every night with my family that helps our household run smoothly and gets rid of the anxiety that I'm missing something. If you want to get consistent about managing your home and schedule, get out the...