working mom tips

Why do we often find ourselves pushing for longer working hours? Is it the pursuit of success, or are there deeper societal and personal expectations at play? And think about this - why is there a sense of guilt associated with working less? Are we equating our self-worth with the amount of time we invest in our work?

Join me as I examine these questions together and explore how redefining our work ethic can lead to a more balanced and fulfilling life. I'll discuss obstacles that are our in our way and work by Jeffrey Pfeffer and Alex Soojung-Kim Pang that will highlight why we may even become more productive if we do embrace this change.

Have an eye health question you want answered? Email us at hello@drrupawong.com
Like the podcast? Leave us a review! It just takes a couple minutes and really helps us spread the word to other working professional women like you!

Let's Connect! Instagram: https://instagram.com/drrupawong

Website: https://www.drrupawong.com/

Before the New Year's Resolutions and the annual goal setting, we must first eliminate waste and inefficiencies in our lives. In today's episode, we delve into the Japanese concepts of muda, mura and muri and how to apply it to our own lives.

These concepts are the cornerstone of Toyota Production System and taught in business schools and corporate boardrooms around the world - and they can benefit us as well.  We'll see how these concepts can revamp our personal and professional lives, making us more efficient and fulfilled.

Saying No Checklist: www.drrupawong.com/freebies

Have an eye health question you want answered? Email us at hello@drrupawong.com

Like the podcast? Leave us a review! It just takes a couple minutes and really helps us spread the word to other working professional women like you!

 Let's Connect! Instagram: https://instagram.com/drrupawong

Website: https://www.drrupawong.com/

For the next few weeks, I'm sharing the top episodes of the year! These top 3 episodes have the most downloads and really show what habit hacks and mindset shifts you need to most help in (and I'm here to help!)

Here is one of our top episodes sharing how to change your mindset on TIME (one of our biggest challenges!) 

GET THE HABIT HACKING MASTERCLASS! (PRIVATE POD!)

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HABIT HACKS:

-Get the FREE HEALTHY HABIT RESET MASTERCLASS!

-Access the secret podcast ATOMIC HABITS FOR WOMEN

-Get my most popular tracker from the shop, the ULTIMATE HABIT TRACKER!

-Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!

-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! 

LET’S CONNECT:

Connect with Emily:
@emilynichols22
@habithackshop.co
www.emily-nichols.com 

JOIN US FOR HABIT LOOP BOOTCAMP LIVE!

Quick wins and overnight success are glamorized in our society. And, it can lead to you feeling that you aren't quite where you should be on your goals. But, what if instead of chasing overnight success, you really dig into the work of creating lasting success?

I'll share 5 steps for how to do so in this week's episode.

Everyone says something different - should you say no all the time to protect your time and boundaries? Or do you say yes to everything that comes your way? I would say a little of both.

In this episode I discuss 3 tips for understanding WHEN you should say yes.

Grab my Saying No Guide (yes I know it seems counterintuitive): www.drrupawong.com/say-no

October is breast cancer awareness month. My sister-in-law passed this year at the age of 45 from breast cancer and my guest today, Dr. Elenora Teplinsky was someone I personally reached out to for guidance and referrals during my sister-in-law’s treatment.

We can't prevent breast cancer, but we can lower our risk.

In this episode, Dr. Teplinksy discusses breast cancer screening, risk assessment, myths and misconceptions, general treatment for breast cancer , importance of topics such as mental health for breast cancer survivors, previvors and thrivers. 

We also discuss:

How to understand your mammogram report

What are the categories of breast density?

When should you start breast cancer screening?

When do you get an ultrasound vs. mammogram vs MRI?

Modifiable lifestyle factors which can reduce your breast cancer risk

To calculate your breast cancer risk (mentioned in the episode)

https://ibis-risk-calculator.magview.com/

Please share this episode - the best we can do is educate so women are aware of what imaging modalities are best, when to get screen and what is their risk*

Connect With Dr. Eleonora Teplinksy

Instagram: www.instagram.com/drteplinsky

Interlude Podcast: https://interludecancerstories.com/interlude-podcast/

Let's Connect. Find me:

Website: www.drrupawong.com

Instagram: www.instagram.com/drrupawong

What's the point of creating routines for your day when NOTHING ever seems to go as planned? 

My guest, Amber De La Garza, explains how reframing this mindset can help put you in the driver's seat for your day, giving you a framework, but still allowing for flexibility.

She recommends the following 4 routines:

1. Morning Personal Routine
2. Morning Professional Routine
3. Evening Professional Routine
4. Evening Personal Routine

Learn how to create stucture to work towards your personal, professional and family goals while still allowing for chaos of life. Listen now!

Amber De La Garza is The Productivity Specialist! Amber has more than a decade of experience helping small business owners maximize profits, reduce stress, and make time for what matters most by improving their time management and elevating their productivity! Amber is a sought-after coach, trainer, speaker, writer, host of the Productivity Straight Talk Podcast and creator of Leverage Lab®. 

Find her at: www.amberdelagarza.com

Like the podcast? Leave us a review! It just takes a couple minutes and really helps us spread the word to other working professional women like you!

Let's Connect!

Instagram: https://instagram.com/drrupawong

Website: www.drrupawong.com

Never have enough time? There's one way I've been able to stop feeling so rushed and harried throughout my day and week and it' s not what you think!

In this episode, I review:

• Time famine
• Time gluttony
• Time affluence

And it's one where you have homework! I'll help step you through how to be more present in your day. Sound good? Let's go!

Let's Connect!

Instagram: https://instagram.com/drrupawong

Website: www.drrupawong.com

Is it possible to have it all? Or is this even something that professional working women should be chasing?

We're often bombarded with the message that if we just manage our time, systemize and increase our productivity and efficiency that we CAN do it all. But, I've learned that's not quite true and that chasing this impossible standard is simply a set up for burnout and unhappiness.

Learn my 3 steps for what we should be doing instead of trying to have it all.

Like the podcast? Leave us a review! It just takes a couple minutes and really helps us spread the word to other working professional women like you!

Let's Connect!
Instagram: https://instagram.com/drrupawong
Website: www.drrupawong.com

Is pitching  just about trying to get investors to buy something you’re selling? Nope!  That’s what I thought too before this interview. But, pitching is about captivating. It’s something we all do daily, we just may not realize it, in the words of 13 times pitch champion, Precious Williams. So we'd better get good at it!

In today's episode, I'm joined by Precious Williams - elevator pitch champion,four time best selling author, and featured on Shark Tank, CNN, The Wall Street journal and black enterprise magazine and more for her killer pitches. Precious is a world-class speaker/trainer for global brands including BMW, Google, LinkedIn, Microsoft, Harvard University, Columbia University, Spelman College, Morehouse College, George Washington University, Intuit Quickbooks, Yelp, and moreWe discussed it all and how women can start shifting their mindset of what it means to pitch and utilizing it to get in front of the right people - whether that’s patients, managers or executives wanting to hire you. Let’s get to it.

Connect With Precious Williams:

https://www.perfectpitchgroup.com I

https://www.instagram.com/perfectpitchesp 

https://www.facebook.com/PerfectPitchP 

https://www.linkedin.com/in/precious-l-williams I precious@perfectpitchgroup.com 

Book Links: 

https://bit.ly/Rainmaking101PLW 

Upcoming events: 

https://perfectpitchgroup.com/events/ Pitching for Profit Masterclass 1: https://bit.ly/Pitching4Profit1 Pitching for Profit Masterclass 2: https://bit.ly/Pitching4Profit2

Good morning Queen!  We are having a Labor Day sale on our Pitching for Profit Masterclasses.  Take $150 off!

Here is the links:

Pitching for Profit Masterclass Part 1:

https://www.eventbrite.com/e/pitching-for-profit-masterclass-part-1-tickets-705276690567?discount=LaborDay23

Pitching for Profit Masterclass Part 2:

https://www.eventbrite.com/e/pitching-for-profit-masterclass-part-2-tickets-707068800817?discount=LaborDay23

Like the podcast? Leave us a review! It just takes a couple minutes and really helps us spread the word to other working professional women like you!
Let's Connect!

Instagram: https://instagram.com/drrupawong

Website: www.drrupawong.com

Back to school time can be stressful, chaotic and overwhelming. Transition points can be challenging for kids and adults alike. In this episode, I'll cover my 3 simple steps to ensure a smooth transition to back to school.

Like the podcast? Leave us a review! It just takes a couple minutes and really helps us spread the word to other working professional women like you!

Let's Connect!
Instagram: https://instagram.com/drrupawong
Website: www.drrupawong.com

Stepping into a new leadership role can be scary. And, at times we don't feel well equipped for it. But this is a skill set that can be learned and as are most things - is rooted in the proper mindset.

In this episode, I am  joined by Meilan Akaka Manfre, a certified professional  co-active coach who has coached hundreds of clients- helping leaders at all level improve their performance and fulfillment through deepening self-awareness, understanding, impact and defining concrete actions.

Meilan Akaka Manfre: https://www.linkedin.com/in/meilanakaka/

Like the podcast? Leave us a review! It just takes a couple minutes and really helps us spread the word to other working professional women like you!

Let's Connect!

Instagram: https://instagram.com/drrupawong

Website: www.drrupawong.com

Do only companies need mission statements? I used to think that, but I discovered that was a big mistake. Personal and family mission statements are truly integral for guiding pivotal decision making professionally as well as personally.

In this episode, I discuss why personal and family mission statements are important as guideposts and a simple system for creating your mission statement so that every decision you make is guided by what YOU truly value (and not what others believe).

Like the podcast? Leave us a review! It just takes a couple minutes and really helps us spread the word to other working professional women like you!

Let's Connect!

Instagram: https://instagram.com/drrupawong

Website: www.drrupawong.com

Ever feel like you have a lot of time to get something done, but you still can't complete it? That's because time management is not the only resource to manage. Energy management is crucial as well. When our energy dips, our productivity diminishes, as does our efficiency and effectiveness.

There are 4 pillars for energy renewal. And energy, unlike time, can be replenished:

1. Emotional
2. Mental
3. Spiritual
4. Physical

Listen in for how to address each pillar and why it's so important

FREE RESOURCES:

FILLABLE MATRIX: www.drrupawong.com/matrix

!0 year plan and Identifying Your Non-Negotiables: www.drrupawong.com/freebies

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 uncompleted list, then make sure to listen in.

FREE EISENHOWER MATRIX GUIDE: www.drrupawong.com/matrix

Like this show? Please leave us a review here - even one sentence helps! Post a screenshot on Instagramof the 1 rest area you're going to start incorporating into your daily life & tag us so we can thank you personally!

Let's Connect:

Instagram: www.instagram.com/drrupawong

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

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.com

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 and caregiving. We discuss:

• Sharing the household burden
• Letting go of expectations
• How to think creatively to have better work life balance as an employee and employer 

Find Priya:

Podcast: The Work-Life Equation 

Linked In: https://www.linkedin.com/in/priya-krishnan-61857b1/

Let's Connect:

I'd love for you to say hello! Make sure to tag me on social so I know what episodes are resonating with you.

Instagram: www.instagram.com/drrupawong

Website: www.drrupawong.com

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 themselves and has tips and strategies to get what you want out of your next negotiation.

Our goal is to ultimately change the system - for pay transparencey and equal pay for equal work. But in the meaintime, these strategies will give you a place to start.

Highlights:

1. Build professional networks to have better access to what’s available to negotiate
2. Make a list of things you value - 
3. Ask your colleagues what they’v negotiated for - vacation time, professional development,
4. Be prepared with your list of accomplishments and why you are a value add to the company
5. Practice and prepare for potential responses  
6. It’s OK to pause and for there to be silence in the room
7. Be in charge of your own messaging
8. Consider your best alternative - if your demands aren't met.

Let's Connect:

Instagram: www.instagram.com/drrupawong

Website: www.drrupawong.com

Rupa Readers: www.rupareaders.com

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 how to positively say no to others, while not alienating them, then take a listen to this week's episode.

FREE SAYING NO GUIDE: www.drrupawong.com/say-no

Let's Connect:

Instagram: www.instagram.com/drrupawong

Website: www.drrupawong.com