These books are ESSENTIAL for personal and professional growth as a working mom, SAHM, or whoever you are. They occupy a permanent place on my bookshelf and they are dog eared, highlighted andd marked over the past 15 years. Growth mindset, fixed mindset, habit loops, win-win strategies, abundance mindset, connectors, stickiness factor, the 1% rule - I'll dive deep into all of these in this episode. Want to know what are my top 5? Take a listen!   Like the podcast? Leave us a review! It...

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

18-25% of women suffer from migraines. It's one of the most debilitating conditions that affect women globally and yet, we are still grappling with effective treatment strategies. As a migraine sufferer for over 30 years, I know how much migraines can affect productivity and time with family.   In this episode, I'm joined by Dr. Rani Banik, neuro-ophthalmologist and featured on Good Morning America, CBS, NBC, ABC, The New York Times, The Washington Post, and Fox, amongst many others. We...

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?...

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...

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.   ...

You're in the zone, fully engrossed in your work, making incredible progress on that important project. But suddenly, your phone rings, breaking your focus like a sledgehammer through glass. You answer, and before you know it, minutes turn into an hour of scattered attention and frustration.   Interruptions have a tremendous cost to our productivty. In this episode, I'll share the cost of task switching and context switching and the 3 steps I employ to help prevent work flow interruptions. ...

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).   ...

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: Emotional Mental Spiritual Physical Listen in for how to address each pillar and why it's so important   FREE...

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 Buffer To get on the systems emai list: www.drrupawong.com/systems   Ep 73: 3 Strategies To...

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 Beutell - pioneering work life balance research) Time conflict Strain based conflict Behavior...

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 guide right here: www.drrupawong.com/matrix   Like the podcast? Leave us a review! It just...

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 morning routine on IG - @drrupawong   Like the podcast? Leave us a review! It just takes a couple...

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! Post a screenshot on Instagram of your review & tag me so I can thank you personally!   ...

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 Bennett  ...

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 Decision Fatigue With Mridhu Parikh ...

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:...

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....

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 -...

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...

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 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...