Tag: Relaxation

photo of person holding alarm clock
Posted in Goal

Do You Struggle With Revenge Bedtime Procrastination?

Posted on by tracydee

Revenge bedtime procrastination is a real thing. Lately, I’ve been putting off going to bed for as long as possible. I’m not always tired, but I know I should sleep because I function best with at least 8 hours. However, I read or watch Netflix and convince myself I need the downtime because my brain is always working overtime.

In the modern world, many people are impacted by the consequences of revenge bedtime procrastination. There are several reasons why people procrastinate at night. That is the time when they have time themselves, with the devices and their favorite snacks. Lots of TV shows, YouTube channels, etc. require our attention at that time – it won’t be easy to focus on school or work. It can be really hard to concentrate on what we need to do, especially due to these constant distractions.

For me, even when I try to go to sleep, my brain won’t shut off and I end up getting up to put something away or check an email that I planned to respond to the next day, but couldn’t get off my mind.

And then the next day, I take a nap. So, the whole cycle continues to repeat itself.

Now I don’t know if this is a combination of being in a dark climate at the moment since I moved to Norway in October. Or, if it’s all the traveling I am doing that’s messing up my rhythm. Or, probably a combination of both. Or, it’s just that there is so much I want to accomplish and not enough hours to get it all done.

I wish I could function on less sleep because there is so much I want to do every day. It would be awesome to be one of those people that only need 4 hours of sleep, but most successful people actually do value quality sleep. And sleep is healing and rejuvenating.

revenge bedtime procrastination
Photo by Andrea Piacquadio on Pexels.com

So what exactly is revenge bedtime procrastination?

I decided to look up what the definition is of this and came across several different responses.

The Sleep Foundation defines it as choosing to engage in leisure activities rather than sleep. One of the behaviors associated with this is not having a valid reason to stay up. The article goes on to discuss some of the psychological factors behind this phenomenon and the emerging research about it.

Another explanation of revenge sleep procrastination is staying up to get time for yourself after a busy day. Essentially, it’s getting revenge on the day and that is where the term comes from.

Personal reflection

So while I sometimes procrastinate going to bed, I’m not sure I am doing it for revenge. I think my issues stem from the constant movement and travel throwing off any semblance of a routine.

However, it is important for me to be mindful of how this procrastination at bedtime is actually harming my self-care goals.

What am I going to do?

I plan to start my evening wind-down time a bit earlier. Another thing I can do is limit my device or screen time before I go to bed.

In addition to some evening strategies, I would like to keep a journal by my bedside to document how I feel when I wake up each day. My word for 2022 is intentionality. As I reflect on the person I am and the person I’m becoming, every part of my life, including my sleep procrastination, must be intentional. And if it’s not matching my personal vision statement, then I alone have the power to change it.

Posted in Travel

5 Awesome Places to Visit in Oslo, Norway

Posted on by tracydee

Are you looking for some places to visit in Oslo, Norway for your upcoming trip?

As an American living in Norway for almost one year, I am excited to share new adventures in Norway.

In this post, I will share my 5 places to visit in Oslo during your stay.

Oslo Public Library

One place to visit is the new main modern public library in Oslo. It is located on the water right next to the Opera House. As you walk in the entrance there is a cafe and escalators to head up to any of the five floors. They have everything you can think of, including music stations where you can play different instruments.

I decided to work out on the mezzanine area for a bit because the inside of the library was extremely crowded. While beautiful, I don’t think this is a place I can work regularly.

Oslo public library - places to visit in Oslo
Sitting outside Oslo public library

Frogner Park

I took a nice long walk one day in Frogner Park, which is the biggest park in central Oslo. Thankfully, it was not crowded that day so I got to get pretty close to the sculptures and take my time walking through. It says on the website that there is a cafe and playground, but the park is so big, I didn’t see that part yet.

Waterfalls by the river

So I discovered the Akerselva River by accident. I knew it was there and planned to visit it someday but just happened to be heading to a Too Good To Go snack pick-up that took me along the river to get there.

I am excited to go back and actually walk the whole length of the river, which is several miles long. However, it was a beautiful day and I got some great pictures on my walk.

Karl Johans Gate

This stretch between the palace and Oslo S central transportation station contains restaurants and shops galore. I have walked it many times and I still see new places to check out.

Holmenkollen

I took a beautiful metro ride out of the center city to get some views overlooking Oslo and the water. The Holmenkollen stop is known for a big ski jump that is a major tourist attraction. I cannot wait to go back up and drink hot chocolate in the lodge while I watch other people ski (not me).

While I walked up the hill, I managed to get some decent shots nearing sundown.

Places to visit in Oslo

These are just 5 suggested places to visit during your stay in Norway. There are many, many more worth checking out!

Posted in Travel

Roaming in Oslo, Norway: Exploring the City

Posted on by tracydee

Well, I’m finally out of quarantine and can go about exploring the city as I wish. Interestingly, things seem relatively normal here because of the strict measures in place over the last year and a half. I haven’t seen anyone wearing a mask, but most of the population is vaccinated now.

The first day out of quarantine wasn’t a whole lot different than the previous days. I did get to meet a friend in person for the first time and I ate a yummy appetizer in a restaurant.

It was refreshing to get out and walk around the city and take in all of the sights. I was surprised at how easy it is to get close to the palace where the king and queen live. It seems to be a big attraction. While I was walking by, they were doing the changing of the guards, which was pretty cool to watch.

I finally got the chance to check out some stores and buy a few items that I hadn’t packed to bring with me. I picked up an extra blanket, slippers, and a hair straightener.

Prices Compared to the U.S.

A lot of people warned me that things here would be more expensive. So far, I am finding the prices to be fairly comparable to most of the places I lived in the U.S. Food and drink prices at restaurants are about the same, but tipping is not required in Norway. I even had one server try to give me the tip back saying that it’s not customary and they make a living wage, unlike the U.S.

My grocery bill was not much different than I would expect to pay at home. You can search for good deals and sales. Just like in the U.S., there are certain times and days when stores run promotions or deals on items.

The coolest app that I learned about a couple of days ago is called Too Good To Go. It looks like some of the big cities in the U.S. are starting to use it as well.

Essentially, you pay a discount price, typically a few dollars, for a surprise bag from a store or cafe. The pick-up window is between 10 and 15 minutes before the store closes. It helps reduce waste so they don’t have to throw as much away. For $10, I have enough sandwiches and baked goods for my breakfasts and lunches this week. One cafe gave a salad, hummus wrap, and arugula sandwich in the surprise bag.

Travel in Oslo

For around $100, I purchased a monthly pass to travel around the city using rail, metro, buses, and ferries. That is fairly comparable to a pass in NYC, which is $127 for the month.

Interestingly, there are no stations preventing entry onto the metro platforms. It is super easy to just walk right on from any stop. I tried to scan my phone on the train the first time I got on, but nothing was happening. I asked someone and apparently, it is all done on the honor system. So basically anyone can ride public transportation. They do random checks with hefty fines to prevent people from taking advantage of the system.

The monthly pass even allowed access to the ferries. So yesterday, I decided to take a ferry ride to the different fjords.

I start officially working this week, so I will be sure to make more Productivity posts. This will be important as I transition from a vacation/self-care mode back into organization and travel.

For further travel outside of Oslo and throughout Europe, I’ll look at Trainline for affordable options!

unrecognizable man walking on stairs against stormy sea
Posted in Uncategorized

3 Useful Time Management Tips for Summer

Posted on by tracydee

Time management in the summer is a whole different ball game for me.

I don’t know about you, but once the days got longer and the sun started shining, my body and mind automatically switched into vacation mode. And I don’t think that’s a bad thing. The past two years have been especially taxing and it’s time to think about what that means for our post-pandemic future (check out this awesome post by my friend Sonya)!

I’m going to revisit one of my first ever blog posts about time management, which actually has the most likes out of all my posts thus far, and assess how that fits into my summer plans.

Here are the time management tips I gave:
  1. Single task
  2. Use a modified Pomodoro
  3. Prioritize
  4. Improve technology skills
  5. Calendar

Now, I still stand by these tips as actionable ways to manage your time in an efficient and productive manner. However, although mentioned in the initial post, I did not explicitly state self-care as a time management tip. I want to emphasize now the hugely important role that self-care plays in time management. I say this as a person who recently went on a trip and ended up working half the time and not getting to truly detach and enjoy the full experience.

Summer is a time that should be full of adventure and excitement and wonder. I know I always looked forward to summer as a kid because my parents planned activities for us to do at the house or hikes in waterfalls with picnics and I got to eat my favorite Teddy Grahams. As an adult, I’m now the one in charge of picking my adventures and choosing how I plan to get things done.

My schedule is sort of strange right now and I’m trying to figure out the right balance between work and play. As a recent doctoral graduate, I want to create a lot of downtime for myself because I’ve basically spent more than half of my life in school. However, this is also a perfect opportunity to build up my blog and YouTube as well as network to become an academic coach or editor.

time management for summer
Photo by Asad Photo Maldives on Pexels.com

So while I will still subscribe to the tips mentioned above, I have a few things to add to my personal time management tip list for summer.

  1. Prioritize mental and physical health. It is extremely hard to complete tasks to the best of your ability if you are exhausted or drained. I need to get back in the zone where I’m taking care of myself so that I can do the best for the people I love. I know myself well enough to know the best time for me to exercise is in the morning so I’m trying to get up and make sure I at least walk every day.
  2. Schedule unscheduled time. Now, this tip might sound strange, but if you’re a planner like me, then you know what I mean. Don’t feel like you need to fill your calendar to the brim with activities and work and vacation. Allow your calendar to have more breathing room than you would throughout the rest of the year. Give yourself permission to take a day trip on a whim or build a pillow fort in the house with your kids.
  3. Be forgiving with yourself and others. This tip holds true for any time in the future as well. For many individuals and families, summer is a time to relax a bit more, get out and enjoy the sunshine, and just generally slow down. We emphasize this work, work, work culture in the U.S., but what about life, life, life.

    As a reforming workaholic, I am trying desperately to recognize how my overwork tendencies have created times in my life where I got burnt out too quickly. Try to recognize those signs in yourself and in others and be an encouragement to those who need a break.

For context, my interesting sense of time and ever-evolving perspective stems from a mother who is extremely early to everything and a father who shows up habitually late. I like to think of myself somewhere in the middle, but open to learning and accepting new ways of managing time based on personality, goals, and mutual understanding. Check out another amazing post from Sonya here!

Anyway, the moral of this story today is to enjoy your life and make the most of the time you have!

Posted in Personal Skills, Relaxation

I Have Trouble Meditating! What Really Works For Me

Posted on by tracydee

I’ve always been one of those people who truly wanted to be able to meditate, but I struggle with turning my brain off. I am constantly thinking, processing, and planning. Focusing on the here and now almost seems impossible. I’ve been through many mindfulness trainings and I’ve truly tried to meditate for extended periods of time with limited success.

I often talk with friends and my therapist about techniques to meditate and focus in order to cut back on the anxiety brain. I’ve had to implement several practices to calm my mind, and think of meditation and mindfulness as an ongoing practice in my life. Here are some things have helped me get closer to my goal of daily meditation.


Practice intentional breathing


With intentional breathing, I breathe in through my nose and out through my mouth. I’m not quite sure where I learned this. I think it was actually from when I started training for races like 5K’s and 10K’s. It helped keep my pace when I was running and made me mindful of my breathing. Now whenever I need to take a step back and reflect, I focus on my breathing and remember to go in through my nose and out through my mouth. If i’m being extra mindful, I’ll even count to three on the inhale and then on the exhale to keep my breathing consistent.


Morning affirmations

I try to do this as many days a week as I can, but it is not every day. I don’t meditate exactly, but I spend time in reflection and focus on positive affirmations. I use the I AM app on my ipad and then I write it down in my journal. I try to pick at least 3-5 affirmations per day to focus on. The simple act of writing helps solidify it more into my subconscious.

Lately, I’ve been focusing on the wealth affirmations. I’ve been in school and a student for a long time and I’m ready to start earning more for the work and effort I have been putting in. I’m using time to research areas to build this and spending time each day manifesting this and being grateful for what I have.


Yoga Nidra

I wrote about Yoga Nidra in another post as well. Honestly, this is one of the best meditation techniques I’ve found that works for me. I have done many of the YouTube videos, especially during covid, but in person works better for me. I lay down with a blanket and a rest for my head and knees and listen to the guide talk through the meditation. I always leave feeling so relaxed and the worries of the day have melted away.


Headspace app

I have actually been quite fortunate to get the benefits of the paid Headspace app through my university. I’m glad that they saw the value in sharing this with grad students so they have a way to limit stress and think about their day. I use it primarily for two purposes. I load up the app and complete the short 5 minute meditations when I’m feeling overwhelmed. Anything longer than 5 minutes is really hard for me to do during the day. That’s why Yoga Nidra is so helpful because it’s a full body immersion. Then, I use their sleep stories at night to help me fall asleep.

I know I see lots of posts and books about successful people spending their morning meditating, but I’m still a work in progress. For now, these little bursts of mindfulness are helping me become more focused throughout the day.

Posted in Uncategorized

Do You Have Trouble Meditating? What Works For Me Now

Posted on by tracydee

I have trouble meditating.

I’ve always been one of those people who truly wanted to be able to meditate, but I struggle with turning my brain off. I am constantly thinking, processing, and planning. Focusing on the here and now almost seems impossible. I’ve been through many mindfulness trainings and I’ve truly tried to meditate for extended periods of time with limited success.

I often talk with friends and my therapist about techniques to meditate and focus in order to cut back on the anxiety brain. I’ve had to implement several practices to calm my mind, and think of meditation and mindfulness as an ongoing practice in my life. Here are some things have helped me get closer to my goal of daily meditation.


Trouble meditating? Practice intentional breathing


With intentional breathing, I breathe in through my nose and out through my mouth. I’m not quite sure where I learned this. I think it was actually from when I started training for races like 5K’s and 10K’s. It helped keep my pace when I was running and made me mindful of my breathing. Now whenever I need to take a step back and reflect, I focus on my breathing and remember to go in through my nose and out through my mouth. If I’m being extra mindful, I’ll even count to three on the inhale and then on the exhale to keep my breathing consistent.


trouble meditating
Photo by Ivan Samkov on Pexels.com


Trouble meditating? Try Morning affirmations

I try to do this as many days a week as I can, but it is not every day. I don’t meditate exactly, but I spend time in reflection and focus on positive affirmations. I use the I AM app on my ipad and then I write it down in my journal. I try to pick at least 3-5 affirmations per day to focus on. The simple act of writing helps solidify it more into my subconscious.

Lately, I’ve been focusing on the wealth affirmations. I’ve been in school and a student for a long time and I’m ready to start earning more for the work and effort I have been putting in. I’m using time to research areas to build this and spending time each day manifesting this and being grateful for what I have.


Trouble meditating? Check out Yoga Nidra

I wrote about Yoga Nidra in another post as well. Honestly, this is one of the best meditation techniques I’ve found that works for me. I have done many of the YouTube videos, especially during covid, but in person works better for me. I lay down with a blanket and a rest for my head and knees and listen to the guide talk through the meditation. I always leave feeling so relaxed and the worries of the day have melted away.


Trouble meditating? download the Headspace app

I have actually been quite fortunate to get the benefits of the paid Headspace app through my university. I’m glad that they saw the value in sharing this with grad students so they have a way to limit stress and think about their day. I use it primarily for two purposes.

I load up the app and complete the short 5 minute meditations when I’m feeling overwhelmed. Anything longer than 5 minutes is really hard for me to do during the day. That’s why Yoga Nidra is so helpful because it’s a full body immersion. Then, I use their sleep stories at night to help me fall asleep.

I know I see lots of posts and books about successful people spending their morning meditating, but I’m still a work in progress. For now, these little bursts of mindfulness are helping me become more focused throughout the day.

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Posted in Uncategorized

5 Strategies to Manage Stress You Can Use Today

Posted on by tracydee
I don’t know about you, but I could use some strategies to manage stress.

No matter how much I try to avoid it, stress eventually creeps into some areas of my life. It particularly occurs around deadlines or times when multiple priorities are overlapping and there’s no way around it. I try to manage it in advance with good time management skills, yet I still need to find creative solutions to let the stress out when it does start to build up.

Here are five strategies to manage stress that I use when I’m feeling the stress pile on and I need to let go of some tension:

1. Exercise

This is probably the number one go-to stress reliever. Even doctors recommend exercise as a great stress reducer. I am a Zumba instructor so I have my regular classes, which helps with a consistent schedule. However, if I just need to clear my head, a walk or jog is perfect to let go of some of the worries and tension of the day. A couple of years ago, I was feeling fatigued and it turned out that my Vitamin D was low. Now I make it a priority to take the walk outside anytime it is a sunny day to replenish that energy.

2. Breathe Deeply

This is a practice that has truly helped me to manage my anxiety much better. Any time I feel the stress building up or drifting in, I take several deep breaths. It’s also helpful to utilize meditation practices through apps or YouTube channels.

3. See a Counselor or Therapist

I have been regularly seeking therapy for about 5 years. The amount of personal growth and self reflection that has resulted from this has been tremendous. I highly recommend therapy to everyone, no matter your life circumstance. It is extremely helpful to talk through your life circumstances with an unbiased person who has training and knowledge to help you see viewpoints that you may not realize on your own. For me personally, this is one of the best strategies to manage stress.

That alone has the power to reduce stress in your life. Many jobs offer what’s called EAP, or Employee Assistance Programs. If you’re not sure what it is, contact your HR department and ask if this is a benefit that is provided. If so, take advantage of the hotline and assistance to speak with someone about whatever it is that you are going through.

strategies to manage stress
Photo by Timur Weber on Pexels.com

4. Find Something You Enjoy

This could be a hobby or creative talent that you already have or something new that you are trying. Essentially, you want to fill some of your extra time with activities that make you happy or excited. Some people like to paint or draw or express themselves artistically. Perhaps you like to make candles. Whatever it is, make sure that you’re not caught in the work, work, work loop. Your self care and happiness are a priority and you should not feel guilty about making time for that.

5. Do Yoga Nidra

A friend of mine introduced me to Yoga Nidra years ago and I could not believe how immediate the results were in my reducing my stress levels. If you’re not sure what it is, check out this post here. After my first time, I was so relaxed, I truly felt the stress leaving my body. I had tried yoga before, but with little success.

I always found myself to be a go, go, go type of person and yoga was much too slow for me. I love my Zumba and dancing, but not Yoga. However, this is much more like a meditation and I could truly find myself relaxing throughout the process. If you haven’t checked it out, there are many YouTube videos you can follow along with that will take you through the process.

Whatever you have going on, you owe it to yourself to take a step back if you can. You don’t want to get to a point where you have no choice but to take a step back. Try to use these strategies to manage stress and comment on any others that you utilize to reduce stress!

Posted in Uncategorized

Self Care is Important – Let’s Take Time for Ourselves

Posted on by tracydee

Self care is an essential part of staying productive and living a happy and fulfilling life.

As a lifelong student and someone who has always worked more than one job at a time, I realize that self care is a huge part of maintaining balance in my life. Yes, I work a lot, but I also need to make time to do things for myself. Sometimes that means cutting expenses in other places and splurging on myself.

So a couple of free self care things I like to do are to take walks or just simply nap for 20 minutes. Between meetings throughout the day, I judge if I need to get some energy out and get sunshine or if I need to shut my eyes and rest my mind for a bit. I try to build time into my schedule so that I can make these adjustments as needed.

Warmies! My friend got me this gift and I absolutely love it. Even while I’m working, I can heat up my unicorn neck wrap and put it around my neck to help soothe some of the neck pain that comes from looking at a computer all day.

self care
self care

BEACH! Now I’m fortunate that I’m within driving distance to a beach. So on days I truly need to just get away and get some peace and relax, I can grab a book or listen to a podcast on the beach. When I didn’t live by a beach, I used to find a local park where I could sit under a tree and still be in nature.

And my last self-care splurge is a massage. I don’t get them very often, but they are life-changing. I feel so relaxed and in less pain after a massage. If you can find a massage school or a Groupon, you can usually get a good deal. It’s worth it!

Posted in Relaxation

Weekend Downtime

Posted on by tracydee

I have been guilty of working 7 days a week on a regular basis in the past. As a full time student with a couple of part-time jobs, it’s hard to justify taking a day off. However, it’s so necessary to recharge your brain and your body.

For the last several weeks, I’ve tried to work no more than 2 hours on Saturday and Sunday. I typically don’t mind working Saturday morning until about noon and then taking the rest of the day off. And Sundays I usually work in the evening to get prepared for the week ahead so it doesn’t feel like too much work.

With the warmer weather approaching, I’d like to create a schedule where I stop work by 5:00pm on Fridays and don’t pick it back up until 8:00am on Monday mornings. I usually teach on Mondays so this means I need to make sure my lessons are done by Fridays and any grading I have to do is also done by Friday.

As for my schoolwork, it is on me to complete this final paper and graduate in the next 2 months. Perhaps it is a bit of wishful thinking that I can institute this weekend free of work rule now, but I’m going to give it a try starting next weekend. I am going to submit my paper by the end of this weekend to my advisors for their feedback and work diligently throughout the week on all of my part time job tasks.

While I wait for the paper feedback, I will plan my lessons for my class for the next 3 weeks so that I’m ahead. Since most of my work revolves around creating my own schedule, it’s up to me to make sure that I get my tasks completed during the week day hours.

Here’s to taking back my weekends for relaxation and recharging! And more time for my hobbies such as gardening, art, and reading.

Posted in Uncategorized

Weekend Downtime: It’s Important to Recharge

Posted on by tracydee

I’m not even sure I know what weekend downtime looks like. I have been guilty of working 7 days a week on a regular basis in the past. As a full time student with a couple of part-time jobs, it’s hard to justify taking a day off. However, it’s so necessary to recharge your brain and your body.

For the last several weeks, I’ve tried to work no more than 2 hours on Saturday and Sunday. I typically don’t mind working Saturday morning until about noon and then taking the rest of the day off. And Sundays I usually work in the evening to get prepared for the week ahead so it doesn’t feel like too much work.

With the warmer weather approaching, I’d like to create a schedule where I stop work by 5:00pm on Fridays and don’t pick it back up until 8:00am on Monday mornings. I usually teach on Mondays so this means I need to make sure my lessons are done by Fridays and any grading I have to do is also done by Friday.

weekend downtime
Photo by mentatdgt on Pexels.com

Weekend Downtime When I Finish School

As for my schoolwork, it is on me to complete this final paper and graduate in the next 2 months. Perhaps it is a bit of wishful thinking that I can institute this weekend free of work rule now, but I’m going to give it a try starting next weekend. I am going to submit my paper by the end of this weekend to my advisors for their feedback and work diligently throughout the week on all of my part time job tasks.

While I wait for the paper feedback, I will plan my lessons for my class for the next 3 weeks so that I’m ahead. Since most of my work revolves around creating my own schedule, it’s up to me to make sure that I get my tasks completed during the weekday hours.

Here’s to taking back my weekends for relaxation and recharging! And more time for my hobbies such as gardening, art, and reading.