Author: Natalie

Conscious Rules For Your Time

We only have 24 hours in a day and yet, many of us, squander the time that we have and waste it away on things we shouldn’t be doing.

I see this all the time with my friends, loved ones and my peers, but no matter how much I aim to help them, I cannot seem to get them to change their habits and manage their time in a way which feels good to them.

Most of the time they end up resenting where their time went and what they didn’t achieve.

So how can we avoid this?

I’ve read my fair share of books and one of the most inspiring is Peter Hollin’s “Finish What You Start”. 

In this book, he shares his lifelong curiosity around how we manage our time and also why we don’t finish the things that we start. He then goes into a plethora of practical ways to reclaim our time and actually get things done!

One of the methods he suggests, that I found to be a real eye-opener, is creating a manifesto. A manifesto, in his words, is nothing more than a set of rules to follow everyday.

By having this manifesto as your guiding principle, you immediately place a value on your time and activities that makes you prioritize what’s important, and it acts as a guiding star for any new projects you may want to start, and to avoid any distractions that will inevitably come your way.

He also shares 6 rules to finishing what you start, and I divulge these on this podcast episode, but in a nutshell they are:

Rule 1: Are you acting out of laziness? If so, is this a characterization you want about yourself?

Rule 2: Three major tasks a day, maximum.

Rule 3: Create daily limitations and requirements for yourself.

Rule 4: Reaffirm your intentions by stating “I want,” “I will,” and “I won’t” statements.

Rule 5: Try to look into the future, 10 minutes, hours, and days at a time. Do you like what you see when you consider not following through?

Rule 6: It’s just 10 minutes, right? So if you want to quit, it’s just 10 minutes. And if you need to wait, it’s just 10 minutes.

I go into more detail on what each of these rules means and how to apply them and also share 

  • How to write a manifesto
  • How to reaffirm your intentions


Let me know what you think of this episode and if you enjoy the insights I shared into how to value your time consciously and make the most of every minute.

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Beat Procrastination by Managing Your Emotions

Lately, with the sheer amount of work I’ve put on my own plate, and take full responsibility for, I’ve found myself procrastinating more than I’d like to admit.

Procrastination – the thing we all love to hate but can’t avoid…until now!

Turns out, what has always been viewed as another form of laziness or perfection (depending on which side of the coin you place yourself), actually has nothing to do with time management at all!

After reading a fantastic NYTimes article, it appears it’s not about time management but emotions management – which is something we as humans can definitely work on controlling.

Here’s what the article quotes:

“A 2013 study, Dr. Pychyl and Dr. Sirois found that procrastination can be understood as “the primacy of short-term mood repair … over the longer-term pursuit of intended actions.”

Put simply, procrastination is about being more focused on “the immediate urgency of managing negative moods” than getting on with the task, Dr. Sirois said.”

This makes so much sense to me. We feel bad when we procrastinate, but because we often procrastinate by getting something else done, that’s not priority but is useful, we temporarily feel better.

Until we return to the shite feelings of still being behind, stressed, anxious, self-doubt and even more horrible emotions that procrastination briefly took us away from.

Before we know it, we get stuck in an endless chronic cycle of rewarding those bad feelings through the habit of procrastination.  

There is an alternative, six in fact, and I think you’re going to like them and by the end of this podcast, even implement them, rather than procrastinating right?!

In this episode I share with you:

  • Why you’re not a lazy person even if you procrastinate
  • Why procrastination is not a time management problem, but an emotions management one
  • The real reason we procrastinate and how to break the chronic cycle
  • How to rewire our brain to a Bigger Better Offer than the reward of procrastination
  • Six positive ways to beat procrastination


Read this NYTimes article: Why You Procrastinate (It Has Nothing to Do With Self-Control) 

Short video by Mel Robbins: The reason you procrastinate (It’s not what you think) 

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The 30 Minute Business Plan Template

I’ve never been a big fan of over planning, of strategizing the night away, and getting lost in the detail.

And I’ve always been in favour of less is more, keep it simple and being able to see your big vision on just one piece of paper.

This is why I first developed the infamous ‘One Page Biz Plan’ template back in 2012 and have been using it ever since.

Yes, shock horror, a lady who creates a tool and actually uses it herself, even if she did take a 6 month break from setting any business goals – which I also advocate for, when you’re really not feeling it.

That was the case for me recently, so I just let myself not plan and instead focused on the impact I wanted to make, how I wanted to add value and show up in this world.

Since that all fell into place in the last few months, I was able to write up my quarterly One Page Biz Plan on April 1st with new refreshing goals and objectives to make this a great 90 days.

We all know it can be hard to get clear on our big picture vision and actually follow through with it, so my template helps you to break it down into what’s tangible and doable in the next 90 days.

I literally walk you through what my next 3 months looks like for my business so you can have a crack at doing this too, using my free template.

  • My process for setting my quarterly (and Annual) Business Plan goals and objectives
  • What my five big goals are for April-June
  • What actions I (and my team) need to take to make each of those goals a reality
  • Why creating your one page business plan can take just half an hour
  • How to use my free 1 Page Business Plan template to crush your next 90 days
  • How to keep momentum when the going gets tough

If you want to know how to go about planning out your life goals as well as your work ones, tune in to Episode 12: The Simple Way To Crush The Next 90 Days.

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The simple way to crush your next 90 days

It’s April 1st and it’s time to raise to get serious about the next 275 days you have to make the most of in 2019.

Yet you and I know, if we are to look at the whole nine months we still have to make the most of this year, we won’t necessarily make the most of our time.

However, if we focus on a 3 month sprint, we will definitely place a sense of positive urgency around the things that matter most.

We will inevitably get clear on our priorities and what really matters, because the results we want are just 3 months away, and that’s close enough to feel real!

In this episode I share with you:

  • My process for setting my quarterly goals and intentions, and making sure they are spread across the 8 categories of life I value most
  • Why focusing across these areas gives you a more balanced approach to working towards goals and intentions that will improve your whole life, not just your money or work situation.
  • My actual goals I set for the Q1 of 2019 and how I progressed – and a few surprises that I threw in too about a JOB!
  • What I’ve set myself up for in Q2 and how that translates into my monthly, weekly and daily goals using our Life Pilot System.

Find out more about that at and come join us!

One thing I didn’t mention in the podcast, but will focus on next week, is that I also set up my Quarterly Business Goals today using my 1 Page Biz Plan template, and that felt really good too.

I love this tool I’ve designed and you can get a free template here to use yourself to make sure you crush Q2.

Meditation is the Key to Everything

Did you know there is one thing you can do everyday to transform stress, build resilience and train your brain to get better focus and happiness in just 10 minutes a day?

It’s called meditation and it’s a powerful tool that I’ve personally been using with guided meditations for almost four months straight now, with profound effects.

So I jumped at the chance to dive deeper into why meditation and mindfulness are transforming peoples’ lives more than ever, in this interview with Dr Elise Bialylew.

She’s a coach, meditation teacher and social entrepreneur who trained as a doctor and psychiatrist.

Watch the vlog below or tune into the podcast to learn more.

Elise combines her deep psychological understanding, her training in mindfulness meditation, and her passion and creativity to coach people to discover their own life purpose and turn transform ideas into action.

She thrives on helping people make positive change in their lives through freeing themselves from self limiting beliefs and developing the confidence and courage needed to take bold action.

In short, her mission is to help people flourish and reach their full potential – so you can see why I wanted her on my show!

In this episode we dive into:

  • What meditation means to Elise
  • Two skills we all need in life
  • Effective practices to manage anxiety and depression
  • The mental benefits of mindfulness meditation
  • When is the best time of day to meditate
  • How and why she started teaching mindfulness

Watch this as a video interview right here on my YouTube Channel.

Connect with Elise

Loved what you’ve heard and want more Elise?

Join Mindful in May and learn mindfulness with the world’s best experts

Mindful in May, the world’s largest online mindfulness fundraising campaign, is starting soon. Join thousands around the world who are getting ready to train their brains towards greater wellbeing, productivity and resilience while also transforming the lives of those in need of clean, safe drinking water – through fundraising for the cause.

Register now before the doors close.

To share your thoughts:

  • Leave a note in the comment section below.
  • Subscribe on iTunes


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How to Use Your Heroic Self to Tap into Your Potential

What if there was a peak performance power-tool that you could train your mind to pull out whenever you needed to turn up and become the best version of yourself?

When you needed to put in an effort like an Olympian, a pro athlete or a CEO?

Well there is..

And it’s all about tapping into the power of your secret identity and then creating and stepping into them to change not only the way your brain works, but also the way your body performs in an instant.

Watch the vlog below or tune into the podcast to learn more.


In this podcast you’ll learn:

  • The one strategy to unlocking your secret identity to transform your life and perform at your best
  • The key stages in developing your alter ego


I fund this podcast’s content, production and publishing. If you enjoy the podcast please become an UNTAPPED supporter!


How to use publicity to grow your impact and profits

Did you start your business or a movement to make an impact? To reach millions with your message? To help hundreds, if not thousands of people?

I hope so. It’s those big hairy and ambitious goals we set for ourselves that often propels us into starting something that matters in the first place.

But the thing that often stops us from fulfilling our dreams is never getting the visibility, credibility and reach we desire – in order to impact millions.

  • If you’ve been struggling to get your message out to those who matter most
  • If you’ve dreamed of having a feature story on a major news site
  • If you’ve wanted to land a cover story and multi-page spread in an industry magazine
  • If you want to be interviewed by your favourite influencer on their podcast.

Then listen up my friend.

In this podcast (and video interview) with my friend Selena Soo, we cover off on a few ways to start using publicity to propel your dreams, amplify your impact and help you grow your confidence and profits.

Tune in to learn:

  • Why publicity is so important
  • The mindset blocks people have around being seen
  • The fastest way to get started w/ publicity now (ties into on a budget, with social media)

Key Resources

Sign up to watch Selena’s Free Video series here (my affiliate link)

You’ll learn

  • How you can use The Publicity Pyramid to get your ideas out to millions of people …whether you’re just starting out or you’re already successful in your field…
  • Why the media wants to hear from you right now (and how to get “expert cred” with the media right away)
  • How to start confidently getting media opportunities with top podcasts, magazines and TV (even if you’re an introvert or don’t feel “ready”)
  • My 3-step process to pick your “go-to” expert topics — even if you have too many ideas, or secretly don’t feel like a real expert

PLUS…as soon as you sign up to watch the video, you’ll get a bonus quickstart guide: How To Become The Ultimate Expert.

How to Use Your Inner Critics to Your Advantage

Do you have “voices” in your head criticizing you, telling you you’re not good enough, not smart enough?

These damn inner critics, as they’re called, are extremely talented at plaguing us everyday.

Personally, mine are ruthless, mean and demand a lot of me. I’ve always battled with their judgements, until recently.

Over the weekend, I joined an amazing retreat led by Enspiral, and one particular open space session held by Katy Grennier on understanding our inner critics.⠀

It was during this workshop, that I had this big Ah-Ha moment on how to reframe the story I’ve been telling myself about my own inner critics.

After answering a series of questions, I came to my own conclusion that they could be used as a force for good and a whole new way of looking at them.

Watch the vlog below or tune into the podcast to learn more.


In this podcast you’ll learn:

  • What is the inner critic?
  • Questions you need to ask yourself to reframe your inner critics.
  • How to understand your inner critic


  • Enspiral – an amazing community of entrepreneurs doing good
  • Katy Grennier was amazing at leading and facilitating this open space session. It was just a peek into a full immersion course offered at DSIL- her Bangkok-based company that is dedicated to building creative capacity in people so that they can build innovation, together. Learn more about their workshops at
  • [VLOG] How to use Your Inner Critics As a Force For Good

I fund this podcast’s content, production and publishing. If you enjoy the podcast please become an UNTAPPED supporter!


Four Steps to Self Motivation

So, here’s a question for you: Just how self-motivated are you?

Are you prepared to take charge of your goals and achievements? Or do you set goals, knowing you won’t really work towards them, because they scare your or are too complex?

This came up as a question from one of our lovely member’s Helen, in our Life Pilot Members’ Lounge call this week.

She shared the Mind Tools – The Self-Motivation Quiz with us.

I was curious about how self-motivated I was and figured I’d come out with a high score – just because this is one of my strengths – my internal motivation to be my best self, stretch myself and grow.

My total score was 51/60 which put me right up there, and piqued my curiosity as to what a high level of self-motivation actually meant, and how you could improve it.

Self-motivation is a fundamental tool for reaching your goals, achieving your dreams and succeeding in life.

In this podcast you’ll learn:

  • Four factors necessary to build the strongest levels of self-motivation you can
  • The key ways to build self-confidence and self-efficacy
  • How to identify your strengths and use them
  • How to apply the power of positive thinking to your life
  • Five goal setting principles that can improve our chances of success

Oh and the fourth factor is an external one, and it’s the reason behind my rather exciting news and a rather big change in how I work starting next week.


I fund this podcast’s content, production and publishing. If you enjoy the podcast please become an UNTAPPED supporter!


The lure of triathlons

It was a beautiful sunny morning as I stood on the edge of Lake Taupo, in the township of Kinloch, ready to start my National Sprint Triathlon championship. Watch the vlog below or tune into the podcast to learn more.

I’d spent three months preparing for this event – but in reality, this was just one of many events that will be part of my lifelong love with this sport.

That’s because triathlons are a way of life, and one of the fastest growing sports in the world, particularly for women who are leading the charge in taking to it, like ducks to water….and cycling and running.

Yet, this event was the one I picked out to train for back in October 2018, as a point towards which I could focus my efforts and gear up to as something that was achievable in that time frame.

Oh how wrong I was. Yes I did compete and complete my sprint triathlon and hit two out of my three goal times, but I also had my ass handed to me by a younger, fitter and far more experienced field of triathletes.

They inspired me with their skill and speed, and their years of commitment to becoming so good at a multi-disciplined sport.

From young to old – yes 80+, these people were all there because the sport of triathlon is such a challenging, yet rewarding one, that it becomes addictive.

It also is the perfect example of a way to push your personal limits, to go to your edges, and to tap into potential you may not have even known you have!

In this podcast you’ll learn:

  • Why triathlons are experiencing phenomenal growth
  • Why everyday people spend so many hours training for them
  • How my Sprint Triathlon race actually went at Kinloch
  • What I wish I had done better
  • Why comparison IS the thief of joy and how I let it effect me
  • The psychological factor of competing against yourself vs others

Want to catch my finish line moment on Instagram? Check it out here.

I fund this podcast’s content, production and publishing. If you enjoy the podcast please become an UNTAPPED supporter!