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. Types of Rest: Physical, Mental, Emotional, Social, Sensory, Creative & Spiritual Dr. Dalton-Smith's Re...
May 30, 2023•27 min•Season 1Ep. 99
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 University of Toronto, Canada. In addition to being extremely distinguished in our field - serving as...
May 23, 2023•34 min•Season 1Ep. 98
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
May 16, 2023•29 min•Season 1Ep. 97
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...
May 09, 2023•21 min•Season 1Ep. 96
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 creativ...
May 02, 2023•34 min•Season 1Ep. 95
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 busy professional myself, I understand the challenges of managing multiple responsibilities, and I'm ...
Apr 27, 2023•21 min•Season 1Ep. 94
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 in real life Systems, strategies and hacks should not come at the expense of letting go Make that trip...
Apr 18, 2023•22 min•Season 1Ep. 93
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 ultima...
Apr 11, 2023•33 min•Season 1Ep. 92
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...
Apr 05, 2023•20 min•Season 1Ep. 91
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 night out? Check out my new reading glasses line: www.rupareaders.com 5 days of FREE giveaways starting...
Mar 21, 2023•18 min•Season 1Ep. 90
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 epi...
Mar 07, 2023•21 min•Season 1Ep. 89
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. In this episode we cover: Functional pursuit of excellencs. vs. perfectionism Self-Talk Setting a pe...
Feb 28, 2023•21 min•Season 1Ep. 88
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 Building a support system (and what to look for in that community) The importance of learning, self-ass...
Feb 21, 2023•22 min•Season 1Ep. 87
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 the professional realm as well. So, if you're looking for ways to strengthen your relationship and minim...
Feb 14, 2023•24 min•Season 1Ep. 86
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. I'm sharing with you 5 steps to clone yourself by creating systems for work and home. With these syst...
Feb 07, 2023•21 min•Season 1Ep. 85
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. We dive deep into discussing: The concept of the double win - that it is possible to win at work and...
Jan 31, 2023•39 min•Season 1Ep. 84
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 door on time in the mornings and feel more in control - then this episode is for you. And, I promis...
Jan 24, 2023•19 min•Season 1Ep. 83
Do you feel the need to be constantly busy? ? Always working on something? Going the extra mile at work, always trying to squeeze in one more task? Everything is goal oriented -leaving you feeling burned out, emotionally drained and exhausted. Well, you're not alone. You're suffering from toxic productivity and it's something I constantly am attuned to because I've succumbed manytimes as well. Productivity is great. I'm all about it. But it's a problem when you begin overworking at the expense o...
Jan 17, 2023•21 min•Season 1Ep. 82
Do you wish you could be more in control of your day, your week or your month? If you feel like you’re constantly in reactive mode and are wishing to shift into a proactive mindset, then this is the episode for you. ihe key is planning. But not planning without purpose, but instead with clear prioritization. It doesn’t take elaborate planners or complicated apps - the basics apply to any method you choose to plan. In this episode, I’m joined by Dr. Sarah Hart Unger. Physician, mother of 3, and s...
Jan 11, 2023•31 min•Season 1Ep. 81
Do you excitedly set New Year's Resolutions every year only to realize 3 months in that you aren't accomplishing them? Or maybe even that they might not be the right ones to guide you through the New Year. Well, my friend, you are not alone. And this is why I've all but abandoned New Year's Resolutions. Because most of the time they're a list of things I want to do or achieve. And it brings up feelings of inadequacy or stress when I fall short. Instead, I now choose a Word of the Year, set imple...
Jan 03, 2023•20 min•Season 1Ep. 80
I love planning. Systemizing, Strategizing. Goals Setting. It makes my heart sing. It creates order where there is a chaos. Before looking forward, it’s important to look back. So many of us focus in on goal setting around this time, but it’s equally as important to review the past 12 months – what worked and what didn’t. Because if you don't take stock of the past year, then how you can assess if what you were doing was effective or efficient? If you're ready to start the New Year off on the ri...
Dec 27, 2022•19 min•Season 1Ep. 79
Instead of planning, scheduling, strategizing, and systemizing - what if we simply paused? And looked up? And incited wonder? Maybe you struggle, like many women do, with being full present in the moment. It's hard relinquishing that control to take this much needed time. Why is pausing important? 1. It allows us to make the most of the potential for each memoment 2. We cultivate and invite curioristy when we pause to open ourselves up to learning 3. It breaks our routine and daily grind. Yes, I...
Dec 21, 2022•20 min•Season 1Ep. 78
Do you have trouble managing it all? Kids, school, meals, work. Part of you feels like you *should* be able to somehow have the time and energy to do all the things but you can’t and you’re feeling spread thin and unhappy? Somehow, justifying spending money on help feels elitist and privileged and wasteful, but it’s not. If you’re a professional, working woman, then there is a simple solution to this. It’s utilizing paid help at home - whether in the form of domestic help or a personal assistant...
Dec 13, 2022•28 min•Season 1Ep. 77
Do you struggle to create healthy meals for yourself (and your family) on a consistent basis? Work, activities, extracurriculars all seem to get in the way. And so there are days where you are just scrambling making choices that don’t promote your own health and well being. In this episode we are talking about all the ways that we can create a foundation for health in our homes - for ourselves and our families. We’re tackling the best way to approach your health and wellness, how it actually doe...
Dec 06, 2022•40 min•Season 1Ep. 76
Envy is one of those emotions that most of us all experience. Yet none of us wants to admit. Do your friends seem more advanced in their careers? Have better work-life balance? Seem to have built their business faster than you? And the holiday season can most definitely elicit these feelings. Jealousy and envy can consume your thoughts and create a cycle of negativity, affecting your own perception of yourself and distracting yourself from your goals and journey. I fell prey to this cycle many t...
Nov 29, 2022•23 min•Season 1Ep. 75
Holiday time - it’s a whirlwind of family, cooking, parties and it continues for a month. You’re told you’re supposed to be feeling gratitude, happiness and togetherness but sometimes the holiday season can be anything but that. It can be fraught with difficult family dynamics, an attempt to balance work and the season’s activities and perhaps even your own perfectionism in attempting to create a Pinterest worthy Thanksgiving or Christmas dinner. If any of this sounds familiar to you and you're ...
Nov 22, 2022•26 min•Season 1Ep. 74
Wouldn't it be nice to have a relaxed start to your morning? One where you aren't rushing back and forth inside your house to grab keys, your coffee or your water bottle? One which isn't full of chaos and yelling and everyone scrambling around to get ready? I've had some rough mornings - full of all of the above. And one thing I realized that if I set the tone for the morning - calm, relaxed, in control, then that transfers to my kids. If you want to learn how to reduce the morning chaos and cre...
Nov 15, 2022•25 min•Season 1Ep. 73
Does the invisible labor of all you do to keep your life, and those around you, running, drain you? Is the that mental load becoming overwhelming. If you're looking for strategies on how to change that, then this episode is for you! I'm joined by guest, Dr. Ashley Solomon, clinical psychologist and women's leadership consultant and we dive deep into discussing: The invisible labor and mental load of being a working woman Ways to not let your perfectionism interfere with being present How to stop...
Nov 08, 2022•40 min•Season 1Ep. 72
You’ve got so many balls in the air - kids, work online courses, your charity work - you must be an expert multi-tasker, how do you do it? And here’s the thing - I used to pride myself on multi-tasking. I thought it was my super power. It felt good to say oh wow - I can juggle this many balls in the air, it makes you feel empowered, productive and successful. Until it doesn’t. Until you just start to feel stressed out and overwhelmed by doing so much all at the same time. So I discovered a bette...
Nov 01, 2022•23 min•Season 1Ep. 71
Are you often rushing from place to place, task to task, harried, stressed and always under a time crunch? We're going to pull one of my favorite strategies that once I started implementing - i felt like i could breathe. I wasn't just racing from task to task. My stress dropped so significantly and yet I am still able to accomplish all the things I need to do to make the most of every minute. That is what I want for you. Because I know you're like me - working, maybe kids, maybe side hustles. Mi...
Oct 25, 2022•23 min•Season 1Ep. 70
