We’re drowning in emails….


E-mail time

Email has become an integral part of our lives. It became a powerful way of communicating, which quickly became the norm for businesses all over the world.

Email is great. You can attach files, pictures and videos efficiently. You get people what they need and move on with your life.

So what’s the problem? Volume. We’ve become slaves to our inventions that were created to make life easier.

Now we’re drowning in emails. Every store, car dealer, app company, and vitamin peddler is sending you emails almost on a daily basis. Spam has become an enormous issue we all deal with, and it doesn’t seem to be going away.

Today we deal with this. It doesn’t make sense to look at your email every time your phone 📱 or computer 💻 chimes. It distracts you from the task in hand and keeps you unfocused. What other people want you to look at isn’t going to get you through your day efficiently. In fact, every time you look away, you lose momentum and clarity in what you were doing.

Let’s set up some chunk time for you to check email. Depending on the volume you deal with, set for 30 – 60 minutes for email in the late morning and another block toward the late afternoon.

This is your dedicated email time. The key is to get in, handle it, and get out. One way to do this is to run through all the messages in the morning block, handle anything that can be responded to in the first 5 minutes, star the important ones you need to get back to, and delete or mark as spam all the others. You’ll have another block later in the day to get to the longer ones.

On that note, you need a good spam filter so the junk doesn’t get put in your face. There are a number of good ways to do this, and you’ll have to find one that suits your unique needs. Make a habit of marking items you didn’t elect to receive as spam within your email program. This teaches software what not to send you and helps you keep a clean inbox. With spam out of your face, look at the key communications that deserve your time and start to back your way out of long email chains that waste it.

The secret to email chunk time is to book it on your calendar, communicate clearly (so it doesn’t go back and forth), and clear your plate. This way it doesn’t sit on your mind and pester you; it also doesn’t languish unread or half answered. The sweeter result of this play is increased focus and concentration on the work you’re doing. If you’re working on a document, stay in it. Spreadsheet? Cool, get your work done there. Driving? Well, what were you thinking checking your phone anyhow?

The goal is to maintain clarity in your work and handle email at designated times. Rearrange your schedule to chunk your email time, and make this your plan for today. Try to do it again tomorrow, then the next day. In a few weeks, you’ll see the clutter dissipate and your life get better. Stick with this, and pay close attention to holding the line. Some discipline will pay off here. People may push back. That’s fine. Deliver everything that’s required of you and get your job done. Efficiency is the key. Once people learn to sync to your new rhythm, the difference in productivity and sanity will emanate from your vicinity.

The key is to get better at what you do by curating your day to serve you and free up your time.

Step outside into nature



Today’s lesson is simple. Step outside and learn from the ultimate teacher. Nature is our guiding light when it comes to cycles and rhythms. She functions under a perfect ebb and flow of counterbalancing principles.

Heat and cold balance with light and dark.

Growth and decay are fully realised in cycles of the year, as are birth and death.

Nature has all the wisdom you need, packed into plain sight.

We’ve just simply forgotten to look.

Today’s practice is to step outside and spend some quiet time in nature. Even if a public park or back lawn of an office park is all you can access. I am positive that there is going to be some semblance of the natural world available to you today if you open your eyes and look for it.


Sit in a comfortable spot and start to breathe deeply to your lower abdomen. Relax into your breathing and sink into the sounds all around you.

Feel the wind on your face and maybe take off your shoes and wiggle your toes into the dirt. If you have the luxury to fully immerse, get into some clay or bury your body at the beach. Break down the wall and allow for nature’s majesty to touch you and your senses.

Trees 🌳 can get to hundreds of years in age, but the pebbles below your feet are a millions of years old.

Where did they come from?

Were they part of some large rocks aeons ago?

How did they get there?

Now observe the dirt under your feet. Long time ago, certain fungal elements evolved to break down under rock and create dirt.

With the coming of bacteria, Protozoa, nematodes and multiple other life forms, the dirt started to become soil.

This allowed for other certain life forms to take inorganic materials and make them available to the plant kingdom, which then took off and spread across the planet.

Those plants adapted to drink light and create energy from the sun, trapping energy in carbohydrate bonds.

This became the fuel for certain animal to eat, and fast forward several million years, here you are.

The microscopic life under your feet created a long cascade of processes that eventually allowed you to be there as a consumer of sunlight via plants. If you eat animals, you’re capturing the sunlight they ingested via the plants they consumed.

Life: it’s all around you. You’re breathing it in right now as you’re reading this. Millions of bacteria and viruses just entered your lungs and all over your skin. They help you interact with the natural world all around you. They help to depend against invaders. They are part of the ecosystem of your body, which is part of the ecosystem of the planet. This is all going on while you go through your day, millions upon millions of life forms living their lives, oblivious to your bills and petty dramas.

Sit outside in the symphony of nature and notice the oddity scale. On the one hand, you’re this universe of life with bugs in you and on your skin, all interacting as an ecosystem. On the other hand, you’re a tiny speck on a single planet at the edge of a regular galaxy that is light years away from the next.

Up and down it’s all amazing., and you sit in the middle of all of it. You are the focal point where infinity collides into a single point of time and space.

How can you make sense of it all? The only way is to open your heart and fall into the wonder that it induces. This way, we don’t take ourselves so seriously. It helps us think about the big questions and puts into perspective where we stand in the grand scheme of things.

You only get a moment of time here as the person you think you are.

What are you going to do with it?

How to practice gratitude…



Today we pull over and take some time to be grateful for what we have.

GRATITUDE is good medicine and is always time well spent.

It helps to relieve stress and build positive energy, and it gives us great perspective on life.

When was the last time you did this?

Are you hardwired to be grateful, or is it something you have to remind yourself about?

Practicing GRATITUDE is healthy. It paints a worldview of optimism and hope.

People who practice this are consistently HAPPIER.

What tends to happen with people who are depressed and stuck is a phenomenon called STACKING.

This is when something bad happens to us and we take that isolated event and attach it to a series of other “bad” events and create a pessimistic narrative.

Let’s say you stub your toe and drop your phone. People who stack go to a place where “this always happens to me; I have such bad luck; I remember when I tripped in college and was embarrassed” and on and on.

A bill could come in and remind you of all your financial woes, or something as trivial as your favourite team losing could trigger the narrative of how you married the wrong person.

It doesn’t make sense, but it’s what we do. It’s a downward spiral that drags us into “my life sucks” narrative that doesn’t serve us. It makes us less fun to be around.

Gratitude is a wonderful antidote for this tendency. So today you will practice this.

Grab a piece of paper or pick up your phone and simply start making a list of all the things you’re grateful for. It could be your kids, your cat, your accomplishments, a tasty lunch you had recently, or the clouds in the sky. Just keep writing ✍️.

Spend at least 10 minutes doing this and don’t stop. Even if it sounds stupid write it down. It may take a second to recall some of these. That’s totally cool. The act of recalling them delivers a powerful therapeutic and spiritual value.

Once you’ve finished with your list, stop and ask yourself how you feel. How did you feel before you started, and how did you feel afterwards? Any difference? Take note of it.

As you go through your day, keep your list with you. Take a look at it a few times and do a quick read through. Stop on any item that grabs your attention and let that gratitude fill your heart. Sit with the feeling of gratitude towards whatever the given item is. Back in its sunshine, and let it fill you.

At the end of the day go back and recall how you felt in the morning and how you feel on the other side. Any difference? Chances are, it’ll be subtle but definitely there. If you like what this is doing, keep your list with you tomorrow and add to it. In fact, see about adding things as they come up for you, make this list a growing scroll of things you’re grateful for. The more you do it, the better it will serve you. Over time this practice will radically transform your life and change your mood towards all things. It takes away friction and allows us to live in a healthier, timeless space.

Tomorrow I will talk to you about nature.




Today I want you to look at life through the filter of a natural metaphor.

Imagine your life is a garden. You have limited water 💦 and need to leave space for each plant 🌱 to flourish. Some may be bigger and more important to you than others. Some you may not even like but you are obliged to keep them there.

Think what’s important to you.

What would make in into your LIFE GARDEN?






What’s important in your life?

List these items and then imagine how much energy need to go into the sustained growth of each.

Think of your energy as the water 💦 you need to nourish and grow each plant.

It comes in the currency of time, effort, willpower, and attention.

If you were to adequately nourish each plant, what would it take?

Some may require more time and energy than others. Make an allowance for that.

New cars 🚘 cost money 💰. If you want one, you’ll either need to make more (which means more water in the career area) or takeaway some funds from your family or elsewhere.

Take a cold hard look at what you say you VALUE and then reconcile that against how much water (time, energy, attention, money, focus) you have to keep that plant alive.

Can you manage to keep certain plants alive while directing the flow of water to certain others for the time being?

Get realistic about how many plants you need to water and cultivate. You have room for 5 – 10 plants 🌱 and that’s it.

Guard against any new ones that may be introduced into your garden, and pull up the ones that are sucking valuable resources away from your most important plants. Consider these as WEEDS.

It takes time and focus, and dedication, but it is critically important.

By saying YES to something new, you’re effectively saying no to your existing plants. You’ll find yourself watering newcomer weeds and diverting away from plants you’ve deemed important in your life.

Does this sound familiar?

This practice will help you grow more MINDFUL.

It’s important to set a LIFE GARDEN and then use it as a filter to see if new plants can root.

Does something fall within the domain of an existing plant?

If so, how much water 💦 will it pull from others?

Can you afford the shift? Is it a completely new plant?

Where will you draw the water from to make room for It?

Is this the best use of your resources? Be Honest.

The practice used here is QIQONG

QIQGONG means energy work ( Qi = energy and GONG = work)

It’s the cultivation of ones personal energy through yogic practice.

The actual term GONG is used to describe your practice here.

Over time with qigong and meditation 🧘‍♀️, you’ll have acccess to more ENERGY, PERSONAL POWER and CLARITY.

Using the life garden metaphor can help you to be honest about how much time and energy you have to commit to things. This way you don’t overcommit, and you also simultaneously avoid the stress and regret that come with not getting things done.

When we align our goals with our plans, we plug into our FOCUS and WILLPOWER to make it work.

I hope you’ve found this interesting.

I’d love to hear your thoughts, and how you’ve got on assembling your life garden.

Much love in 2019


We’re all struggling to find time in our lives.

We’re all struggling to find time ⌛️in our lives, but somehow there’s less and less of it to go around each year.

We’re too TIRED 😴 to think.

We’re too WIRED to focus.

We’re less EFFICIENT than we want to be.

We feel GUILTY about not getting enough time with our loved ones.

Our perception of time is coupled with the epidemic of STRESS in our everyday lives.

What does stress makes us feel like?

It makes us feel like the walls are closing in on us, which doesn’t help us to feel better about the concept of time.

What is time?

Time ⏰ is the CURRENCY of LIFE.

We have only a certain amount of heartbeats 💗 with which to SAVOUR life and really TASTE it.

Our time with our families 👨‍👩‍👦‍👦, loved ones, pets 🐈🐕🐎 and hobbies is PRECIOUS, and we should cherish it.

We trade our time for MONEY 💰.

Although, this money buys us shelter 🏡, food 🥘 holidays ✈️ and college for our children.

We can also squander our money, and it’s as though we never had that time at all.

We develop HEALTH ISSUES when we’re less conscious of time. We then wish we had that time back to make things right.

TIME is all we have, and it’s our most VALUABLE GIFT 🎁 in life.

When we run out of time, well, the game is over. We can look back, but we can’t ever get it back.

We all know that we are feeling starved of time, but what are we actually doing about it? Precious little.

Over the next 90 days I’m going to let you know about some SIMPLE, easy to FOLLOW and PROVEN methods.

My goal is to guide you towards TIME PROSPERITY, which means having the time to accomplish what you DESIRE in life without feeling compressed, stressed 😩, overburdened, or hurried.

So what does TIME PROSPERITY do?

It brings us PEACE ✌️


It brings us BETTER HEALTH

It allows us more FAMILY TIME

It allows realignment of our priorities in a way that helps us bring FULFILLMENT and PURPOSE back into our lives.

If you can CONTROL your relationship with time and achieve time prosperity, you’ll reduce your STRESS, have MORE ENERGY, GAIN more fulfillment, and the result will be to actually get MORE DONE.

How do we achieve time prosperity?

We learn to STOP 🛑 TIME.

Over the next 90 days I will walk you through some ancient spiritual practices and practical life skills that help us stop time by tapping into our innate wisdom, taking control of our calendars, and developing solid boundaries around time commitment.


If you’d like to join me over the next 90 days COMMENCING on Jan 1st 2019.

Ensure you’re following me, or if you’d like to let me know you’re taking part, then drop the word TIME in the comments below, and together we can discuss how we’re finding it has helped us, or in some cases maybe not helped us.

Look forward to you all joining me.

See you Jan 1st….with my first post.

Are you new to Essential Oils?

Essential oils can be an overwhelming topic if you’re trying to learn everything and anything, as quickly as possible. 😰

But with a few basic know-hows, you can get started with diffusing them in your home whilst getting the most benefits out of them! 😃

So let’s get straight into it:

1. Choose a few favourites 😍 – Diffusing essential oils becomes a lot easier if you’re not stuck there choosing between all 94 types and feeling like you have to research them all. But if you find out what you can get a hold of and which scents seem familiar/interesting to you, then take a look at the benefits and use them! This makes it so much easier for you to actually get stuck into using essential oils, rather than getting pulled into all the information that’s out there.

2. Follow a guideline – An essential oil chart is a great place to start if you’re worried about what will smell right with what when figuring out how to make blends. So stick to the guidelines and do what’s tried-and-tested until you get a gist of how it all works. Then you can get the most out of your oils without being put off by something that smells way too strong or just awful.

3. Get a good quality carrier oil 💧 or oil diffuser – All the benefits of essential oils are either from diffusing them or applying them onto your body. So if you use a good quality carrier oil, such as jojoba oil, and invest into a diffuser, you can get all the benefits you could dream of without any complicated recipes. Sure, those recipes will be useful later on but for now, just learn which essential oils are working well for you by simply diluting them before use.

4. If you’re trying to solve a specific problem, concentrate on how you feel 😌 – Essential oils aren’t one size fits all. Different oils work for different people and do different things. So if you’re using them to ease the headaches you get whilst working, to ease your insomnia or to make it easier to wake up 😴 then you’ll need to experiment a little until you find what works best for you. And if you’re doing it just to make your home smell nice, help you feel relaxed and to add an ambience to your rooms, then you need to think about what smells best rather than the therapeutic benefits.

5. Make sure it’s the real deal – There are a lot of fake essential oils out there that are diluted with vegetable oils or just don’t contain any of the real thing at all. Anything that’s casually called a fragrance oil or has more than one ingredient on the list won’t be pure, so keep an eye out for that. If you already have essential oils, then try adding a drop to some tissue paper and see if it leaves a stain once dried. If it does then it’s been mixed with other ingredients and if it doesn’t, it’s most likely pure (some essential oils are thicker than others and can still leave a stain, but this should help you in most cases). 😃

So there you have it!

These 5 tips should help you out whether you’re new to essential oils or not, but if you want to know more about anything in particular just send me an email julie@holistichealthandwellbeinggroup.com

Benefits of using the Aroma touch Technique.

The Aromatouch technique is a simple but powerful way to provide every individual with an essential oils experience.

Today, I was lucky enough to have the opportunity to learn how to master this technique. I came away from today’s course completely embraced with this essential oil experience. Let’s begin explaining the purpose of Aromatouch.


There are a number of of different factors that we have to endure in our daily life which can have a direct impact on our overall well-being.

When dealing with a child who needs individual care, a friend frustrated with school, a spouse overwhelmed with stress from work, or a teenager worn out from studying or sports practice. The application of Aromatouch can help every one of these issues.

There are specific oils which are used in conjunction with human touch, that provide multiple benefits to the person receiving the aromatouch, as well as the person performing the technique.

No matter what situation arises, know that you can feel empowered, knowing that there, will always be the aromatouch technique to offer.


Many of our likes and dislikes of different smells and aromas, will have come from the very experiences we have attached to them. There is convincing evidence that pleasant aromas can remarkably improve our overall mood and sense of well-being.

Therefore, each essential oil in the Aromatouch technique was purposefully selected for its individual aromatic properties, and for their powerful aromatic properties when combined. The overall experience of the aromas of aromatouch are soothing, light and pleasant to the senses.


Whether touch comes from a handshake or hug, all physical touch holds very different meanings. Even when we share the oils, there is a difference between rubbing the oils on someone’s forearm and taking the time by rubbing them on someone’s back, it really does have bearing on the overall well-being of the individual throughout the technique. Physical touch is as important to aromatouch as the aroma itself, because of the amazing healing benefits it provides. While the very essence of the technique is to apply the oils and provide the recipient with an essential oil experience, it is also about connecting with another person on an emotional level. These connections made form feelings of trust and assist the recipient to relax. It is the essential way of promoting family relationships and wellness.

I want to give you a very small example of this….

Ben our instructor has 5 children, 2 sets of twin boys and a girl. Ben and his wife  have been using aromatouch with their family for sometime now. One evening, Ben went upstairs to find one of his older children giving his younger sister an aromatouch experience. This is a beautiful example, how relationships and bonds are formed between family members. And how the older brother, wanted to share such an experience of touch with his younger sister. This story, brought a tear to my eye, and reinforced just how powerful these essential oils can really be.

What have I learnt from today, I’ve learnt how powerful touch can be, and how powerful the effects and benefits of these oils can be.

Now I want to tell you my own personal story. I’m a single mum of 2 boys, they are 27 and 17 respectively. I’ve been on my own for a number of years and my youngest boy stopped hugging me about 6-7 years ago. Now, when you’re not in a relationship with anyone, the one most important thing you miss, is that physical human touch. Whether it be a hug or merely holding hands. So you can imagine my disappointment when this rather tactile boy, up and and till that point, completely stopped any form of physical contact with myself.

I sat in that classroom today, and felt my eyes welling with tears. Maybe, I have an opportunity to reconnect with my child, and him with me. How do you think I’ve introduced him to the idea of aromatouch? I told him, I require someone to practice on, to improve my technique. You can imagine what his first reaction was, “hell no, you’re not practicing on me” I explained we only need to put aside 45 minutes one evening and you only need to show me your back and feet. (Now, he already uses the oils aromatically and also from a rollerball for a skin condition he’s had since birth.) But, after explaining again the reasons why I want to do this, so far he hadn’t said no again.

Tomorrow evening, I’m going to ask if I can do the aromatouch on him, and you know, I’m quite excited at the thought of allowing me to touch him. I’m hoping that the experience he has, will reconnect our physical bond, because we are very much still connected on an emotional level.



“In all that we do, in all that we learn, let’s not forget our responsibility to help people” Dr David Hill.
These simple words totally resonate with me how I feel about the oils I share.