Explorez tous les épisodes du podcast It's Good To See You | Eye Health, Vision Care & More

In this episode of *It’s Good to See You: Eye Health, Vision Care & More*, Dr. Rupa Wong, board certified pediatric ophthalmologist, discusses how parents and teachers can spot early signs of vision problems in children. As kids head back to school, their vision plays a critical role in academic performance and overall well-being. Dr. Rupa breaks down common vision issues, the key warning signs to look for, and the importance of early detection in ensuring your child’s success both in and out of the classroom.

**Key Takeaways**:

- **Why Vision Matters for Learning**: Vision is critical to classroom success—around 80% of learning is visual, making healthy eyes essential for academic achievement.

- **Common Vision Problems in Children**: Myopia (nearsightedness), hyperopia (farsightedness), astigmatism, amblyopia (lazy eye), and strabismus (crossed eyes) are the most common issues that can impact a child’s ability to learn.

- **Signs to Watch For**: Parents and teachers should look out for children squinting, sitting too close to the board, excessive blinking, frequent headaches, and avoiding reading or close-up work.

- **The Importance of Early Detection**: Catching and treating vision issues early can prevent long-term problems, improve academic performance, and even enhance a child’s confidence in school.

**Statistics Mentioned**:

- 1 in 4 children has an undiagnosed vision problem that may impact their learning.

- Myopia affects about 42% of children aged 5-17, and its prevalence is increasing due to factors like increased screen time and reduced outdoor activity.

**Tips for Parents**:

- Schedule regular comprehensive eye exams for your child, especially before the school year starts.

- Follow the 20-20-20 rule: Every 20 minutes, take a 20-second break to look at something 20 feet away to reduce eye strain.

- Pay attention to any changes in your child’s behavior or academic performance that could signal a vision issue.

**Resources Mentioned**:

- American Academy of Ophthalmology recommendations for children’s eye exams.

- Study from *Ophthalmology* on the rising prevalence of myopia in children.

**Connect with Me**:

- Follow me on Instagram www.instagram.com/drrupawong

- Have a question about this episode or a future topic? Reach out to me at hello@drrupawong.com

**Subscribe & Review**:

Don’t forget to subscribe to *It’s Good to See You* on Apple Podcasts or wherever you listen, and if you found this episode helpful, please leave a review to help more parents discover this show!

Have you ever wished you had your own personal genie to handle your endless to-do list? Ever fantasized about duplicating yourself so you could be in two places at once? What if I told you that while magic carpets and cloning might be out of reach, there’s a real-world solution that can get you pretty close?

In today’s episode, we’re diving into the magic of outsourcing—how hiring a virtual assistant or in-person help can transform your daily grind into a well-oiled productivity machine. Get ready to learn about the top 10 tasks I delegate to maximize my time, tackle my goals, and maintain sanity in the whirlwind of professional and personal life

Freebies:

www.drrupawong.com/freebies

How To Outsource/Delegate/Eliminate Your Tasks: https://courses.drrupawong.com/matrix

Ever feel like you don’t have the motivation to start something new? You’re certainly not alone. Every day, countless professional women like yourself grapple with the challenge of jump-starting new routines, whether it's beginning a fitness program, launching a side project, or simply organizing daily tasks more efficiently. It's a common struggle.

But what if the secret to unlocking that elusive motivation isn't about summoning an extraordinary burst of inspiration, but rather about laying a foundation of small, manageable habits that lead to that motivation? 

We're discussing why you don't need to depend on motivation to start a new habit and what you should be doing instead.

Books Discussed:

James Clear "Atomic Habit"

Charles Duhigg "The Power of Habit"

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

What's the best way to head into perimenopause/menopause? Did you realize you should be doing things even IN YOUR 30'S, to protect your bone and musculoskeletal health?

Dr. Wright is a double board-certified orthopedic sports medicine surgeon specializing in shoulder, hip and knee arthroscopy for athletes and active people of all ages.

She has been featured in Wall Street Journal, New York Times, USA Today and U.S. News & World Report, as well as in magazines such as Maxim, Prevention, Fitness, MORE, Runner’s World, Best Life, Arthritis Today

Today we’re talking about the daily practices that women women should be instituting now  to live longer, better and protect their bone and muscle health. We’ll also be discussing how Dr. Wright uses her platform of over 700,000 IG followers to educate on these women’s health topics in a bite sized relatable way.

She discusses actionable strategies including:

-What diets are best as you enter perimenopause

-What kind of exercise helps prevent perimenopausal and menopausal weight gain

-What you should be doing NOW even if you're in your 20's and 30's.

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

Another 12 months, and with that, more lessons learned.

1. Embrace imperfection
2. Daily visualization is key to achieving goals
3. Build strong relationships
4. Rewrite my narrative
5. Prioritizing health
6. Giving back
7. Resilience can be reset
8. Embracing technology
9. Recognizing my own limits 
10. Future planning

Thank you to everyone for the birthday wishes!

Have you ever felt like your to-do list is a mountain you can’t seem to climb, not because you don’t want to, but something invisible holds you back? Have you ever found yourself polishing a task to absolute perfection, only to realize you’ve run out of time for everything else? Or perhaps, you’ve felt the heavy burden of trying to balance work deadlines with home responsibilities, feeling like you’re being pulled in a million directions, yet finding yourself stuck in place?

And how often have you told yourself, "I work better under pressure," as a way to justify pushing tasks off until the eleventh hour? Ever wonder why that sense of overwhelm doesn’t just propel you into action but instead leaves you paralyzed, scrolling through your phone, seeking refuge in the most mundane distractions?

If any of this sounds familiar, you’re not alone. Today, we’re exploring the intricate dance between procrastination, perfectionism, the double burden of work and home responsibilities, and yes, the intriguing ways Parkinson's Law plays into our daily lives. More importantly, we’re not just unpacking the challenges; we’re laying out practical, actionable strategies to help you break the cycle.

Eisenhower Matrix, Saying No cheat sheet: www.drrupawong.com/freebies

Let's Connect:

Instagram: www.instagram.com/drrupawong

Have you heard how women are the BEST multi-taskers? Like it's our super power? Well, that can actually be a bad thing.

In this week's ENCORE episode, I break down why multitasking can be problematic, and  why it might be time to shift our focus towards doing one thing at a time. Join us as we discuss strategies to enhance focus, increase efficiency, and promote mental well-being by embracing the power of serial tasking. It's time to debunk the myth and discover a path to more balanced, productive, and fulfilling lives.

Questions? We'd love to answer them on an upcoming podcast. Email us at hello@drrupawong.com

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://www.instagram.com/drrupawong

Website: https://www.drrupawong.com/

*Encore Epsiode Host Dr. Rupa Wong is joined by guest, psychiatrist, Dr. Vania Manipod as they discuss  burnount in high achieveing women. In this episode, we dive deep into:

Causes for burnout for women in medicine

• Microagressions
• Gender pay disparity
• Gender biases in the workplace

We also dicuss 4 actionable strategies for learning how to prioritize yourself to prevent burnout.

1. Be patient with yourself as you learn to take time for yourself.

2. Schedule your self care into your To Do list.

3. Say no (get my say no checklist here: www.drrupawong.com/say-no) and tolerate the associated feelings that arise with saying no

4. Recognize that taking breaks makes you more productive in the long run (if it feels self indulgent).

Positive psychology studies have shown that these 3 things lead to happiness:

1. Do something you're skilled at

2. Have meaningful relationships.

3. Perform activities you enjoy.

Which of these 3 buckets needs attention? That's how you should practice your self care to prevent burnout

Harvard Business Review article we discuss in the episode: Why So Many Women Physicians Are Quitting?

Thoughts for a topic for a future episode? Email me at hello@itsgoodtoseeyou.com

Let's Connect:

Website: www.drrupawong.com

Instagram: www.instagram.com/drrupawong

Youtube: www.youtube.com/drrupawong

Tiktok: www.tiktok.com/drrupawong

Facebook: www.facebook.com/rupawongmd

Have you ever felt your eyes burn or water after a long day staring at your computer screen? Or experienced a nagging headache or blurred vision after back-to-back video calls? Whether you work from home full time or just notice this symptoms when you're on your device, we've got you covered.

In this episode, I'll be discussing digital eye strain aka computer vision syndrome and practical solutions you can start incorporating into your daily routine TODAY to improve your symptoms.

Questions? We'd love to answer them on an upcoming podcast. Email us at hello@drrupawong.com
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://www.instagram.com/drrupawong

Website: https://www.drrupawong.com/

Do you ever feel stretched too thin, like you're being pulled in a million directions at once? Have you ever found yourself saying 'yes' when every fiber of your being is screaming 'no'? Or perhaps you've felt the weight of exhaustion, not from physical labor, but from the constant pressure of meeting everyoen's expectations, but your own?

You're not alone! Today I'm discussing 3 actionable strategies for setting boundaries as working women and why it's important. Let's dive in!

Questions? We'd love to answer them on an upcoming podcast. Email us at hello@drrupawong.com

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://www.instagram.com/drrupawong
Website: https://www.drrupawong.com/

Do women really need to worry about heart health? And, how do hormones and pregnancy and menopause influence your heart?

In today's episode, I'm joined by cardiologist, Dr. Hafiza Khan. From diet to exercise, pregnancy to menopause, we're talking about exactly what women can do to keep our hearts healthy.

Questions? We'd love to answer them on an upcoming podcast. Email us at hello@drrupawong.com

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://www.instagram.com/drrupawong

Website: https://www.drrupawong.com/

Have you ever been at work and advocated for yourself, or put forth a new idea, only to be told you were being too aggressive? Or maybe when you're being collaborative and supportive, your boss tells you that you lack leadership presence?

This is known as the double blind - specifically the contradictory expectations placed on women to be assertive but not too aggressive and to be nurturing but not lacking in leadership qualities.

We've all been there and today I'm sharing 3 tips for starting to overcome this in your workplace

Questions? We'd love to answer them on an upcoming podcast. Email us at hello@drrupawong.com

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!

Website: https://www.drrupawong.com/

"Have you ever found yourself frozen in place, overwhelmed by the thought of starting a new project or making a decision? Why is it that, despite knowing what we need to do, we so often find ourselves stuck, unable to take that first step? Is it the fear of failure, the pursuit of perfection, or perhaps the daunting task of navigating the unknown that holds us back?

We're peeling back the layers on why taking messy action feels so counterintuitive yet is crucial for our growth, productivity, and even our eye health. Join us as we explore the psychological hurdles and societal pressures that make starting seem so difficult, and discover actionable strategies to leap over these barriers into a world of imperfect action.

Whether you're a working professional, a multitasking parent, or anyone in between, get ready to learn how embracing the chaos can not only propel you forward but also bring a sense of relief and accomplishment to your daily life. Let's dive in and unravel the mystery behind the challenge of taking that first, messy step."

Questions? We'd love to answer them on an upcoming podcast. Email us at hello@drrupawong.com
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: https://www.drrupawong.com/

Did you know there's a FREE, proven treatment to slow your child's nearsightedness? Outdoor time! As a pediatric ophthalmologist, and mom to 3 kids, this one lifestyle change can slow nearsightedness by as much as 23-50%!

In the episode, I'll review

• The science behind the protective benefit of outdoor time for all kids
• How much time your child should be spending outdoors
• What type of activities they should be doing outside for MAXIMUM benefit
• 3 actionable steps to implement into your family routine TODAY!

Ep 127: Myopia Management: Why Controlling Your Child's Glasses Prescription Is Important: https://podcasts.apple.com/us/podcast/its-good-to-see-you-insights-on-eye-health-productivity/id1569697237?i=1000642698057

Questions? We'd love to answer them on an upcoming podcast. Email us at hello@drrupawong.com

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: https://www.drrupawong.com/

Why do we often find ourselves pushing for longer working hours? Is it the pursuit of success, or are there deeper societal and personal expectations at play? And think about this - why is there a sense of guilt associated with working less? Are we equating our self-worth with the amount of time we invest in our work?

Join me as I examine these questions together and explore how redefining our work ethic can lead to a more balanced and fulfilling life. I'll discuss obstacles that are our in our way and work by Jeffrey Pfeffer and Alex Soojung-Kim Pang that will highlight why we may even become more productive if we do embrace this change.

Have an eye health question you want answered? Email us at hello@drrupawong.com
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: https://www.drrupawong.com/

By 2050, 50% of the global population is predicted to be nearsighted. Join host, fellowhsip trained pediatric ophthalmologist, Dr. Rupa Wong, as she discusses how to slow your child's nearsightedness and why this is important. She discusses the potentially blinding consequences of being nearsighted and why this issue should be top of mind for parents.

Questions? We'd love to answer them on an upcoming podcast. Email us at hello@drrupawong.com

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: https://www.drrupawong.com/

Before the New Year's Resolutions and the annual goal setting, we must first eliminate waste and inefficiencies in our lives. In today's episode, we delve into the Japanese concepts of muda, mura and muri and how to apply it to our own lives.

These concepts are the cornerstone of Toyota Production System and taught in business schools and corporate boardrooms around the world - and they can benefit us as well.  We'll see how these concepts can revamp our personal and professional lives, making us more efficient and fulfilled.

Saying No Checklist: www.drrupawong.com/freebies

Have an eye health question you want answered? Email us at hello@drrupawong.com

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: https://www.drrupawong.com/

Quick wins and overnight success are glamorized in our society. And, it can lead to you feeling that you aren't quite where you should be on your goals. But, what if instead of chasing overnight success, you really dig into the work of creating lasting success?

I'll share 5 steps for how to do so in this week's episode.

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 somewhat dreading the upcoming holiay season, then this episode is for you! I share 4 strategies to help you:

• Prioritize what's important
• Use a cope ahead technique to manage awkward or triggering encounters
• Schedule your non-time

Let's get started!

aloha,

Dr. Rupa

What's the difference between a sponsor and a mentor? It's the difference between advising versus advocating and both are essential for career development, though they serve different functions. And to truly advance, you need a sponsor, not just a mentor. 

Today, I'll share with you 3 tips of how to find a sponsor.

Does self-advocacy feel uncomfortable? Do you find yourself hesitating to promote your achievements, worried that it might come across as bragging? I'm diving into the crucial discussion of self-promotion and why it's a game-changer for your career.

In this episode, I share why we might have difficulty with self-advocacy and self-promotion, the research studies behind it and 4 tips to overcome it.

Everyone says something different - should you say no all the time to protect your time and boundaries? Or do you say yes to everything that comes your way? I would say a little of both.

In this episode I discuss 3 tips for understanding WHEN you should say yes.

Grab my Saying No Guide (yes I know it seems counterintuitive): www.drrupawong.com/say-no

October is breast cancer awareness month. My sister-in-law passed this year at the age of 45 from breast cancer and my guest today, Dr. Elenora Teplinsky was someone I personally reached out to for guidance and referrals during my sister-in-law’s treatment.

We can't prevent breast cancer, but we can lower our risk.

In this episode, Dr. Teplinksy discusses breast cancer screening, risk assessment, myths and misconceptions, general treatment for breast cancer , importance of topics such as mental health for breast cancer survivors, previvors and thrivers. 

We also discuss:

How to understand your mammogram report

What are the categories of breast density?

When should you start breast cancer screening?

When do you get an ultrasound vs. mammogram vs MRI?

Modifiable lifestyle factors which can reduce your breast cancer risk

To calculate your breast cancer risk (mentioned in the episode)

https://ibis-risk-calculator.magview.com/

Please share this episode - the best we can do is educate so women are aware of what imaging modalities are best, when to get screen and what is their risk*

Connect With Dr. Eleonora Teplinksy

Instagram: www.instagram.com/drteplinsky

Interlude Podcast: https://interludecancerstories.com/interlude-podcast/

Let's Connect. Find me:

Website: www.drrupawong.com

Instagram: www.instagram.com/drrupawong

Exhaustion - physical, mental or emotional - we are used to pushing past it to get it all done. But that often leaves us feeling incredibly depleted. What if there was another way to work through exhaustion without further emptying your energy resources?

Take a listen to my 4 steps for maintaining productivity despite exhaustion as a working professional woman.

What's the point of creating routines for your day when NOTHING ever seems to go as planned? 

My guest, Amber De La Garza, explains how reframing this mindset can help put you in the driver's seat for your day, giving you a framework, but still allowing for flexibility.

She recommends the following 4 routines:

1. Morning Personal Routine
2. Morning Professional Routine
3. Evening Professional Routine
4. Evening Personal Routine

Learn how to create stucture to work towards your personal, professional and family goals while still allowing for chaos of life. Listen now!

Amber De La Garza is The Productivity Specialist! Amber has more than a decade of experience helping small business owners maximize profits, reduce stress, and make time for what matters most by improving their time management and elevating their productivity! Amber is a sought-after coach, trainer, speaker, writer, host of the Productivity Straight Talk Podcast and creator of Leverage Lab®. 

Find her at: www.amberdelagarza.com

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

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 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

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 discuss why a holistic approach - looking at all the systems of the body is important for managing migraines, simple natural habit changes you can make in your day right now to get your migraines under better control and how diet influences more than just your migraine triggers.

Connect with Dr. Banik:

Instagram: https://www.instagram.com/drranibanik

Shop: https://shop.rudranibanikmd.com/

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? 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

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 black enterprise magazine and more for her killer pitches. Precious is a world-class speaker/trainer for global brands including BMW, Google, LinkedIn, Microsoft, Harvard University, Columbia University, Spelman College, Morehouse College, George Washington University, Intuit Quickbooks, Yelp, and moreWe discussed it all and how women can start shifting their mindset of what it means to pitch and utilizing it to get in front of the right people - whether that’s patients, managers or executives wanting to hire you. Let’s get to it.

Connect With Precious Williams:

https://www.perfectpitchgroup.com I

https://www.instagram.com/perfectpitchesp 

https://www.facebook.com/PerfectPitchP 

https://www.linkedin.com/in/precious-l-williams I precious@perfectpitchgroup.com 

Book Links: 

https://bit.ly/Rainmaking101PLW 

Upcoming events: 

https://perfectpitchgroup.com/events/ Pitching for Profit Masterclass 1: https://bit.ly/Pitching4Profit1 Pitching for Profit Masterclass 2: https://bit.ly/Pitching4Profit2

Good morning Queen!  We are having a Labor Day sale on our Pitching for Profit Masterclasses.  Take $150 off!

Here is the links:

Pitching for Profit Masterclass Part 1:

https://www.eventbrite.com/e/pitching-for-profit-masterclass-part-1-tickets-705276690567?discount=LaborDay23

Pitching for Profit Masterclass Part 2:

https://www.eventbrite.com/e/pitching-for-profit-masterclass-part-2-tickets-707068800817?discount=LaborDay23

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

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.

Meilan Akaka Manfre: https://www.linkedin.com/in/meilanakaka/

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

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.

Ep 107: My 5 Step System For Time Blocking https://podcasts.apple.com/us/podcast/its-good-to-see-you-working-mom-tips-productivity-pearls/id1569697237?i=1000622330373

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

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).

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

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:

1. Emotional
2. Mental
3. Spiritual
4. Physical

Listen in for how to address each pillar and why it's so important

FREE RESOURCES:

FILLABLE MATRIX: www.drrupawong.com/matrix

!0 year plan and Identifying Your Non-Negotiables: www.drrupawong.com/freebies

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:

1. Prioritizie
2. Block
3. Chunk
4. Ritualize
5. Buffer

To get on the systems emai list: www.drrupawong.com/systems

Ep 73: 3 Strategies To Systemize Your Morning Routine https://podcasts.apple.com/us/podcast/its-good-to-see-you-working-mom-tips-productivity-pearls/id1569697237?i=1000586320783

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

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)

1. Time conflict
2. Strain based conflict
3. Behavior based conflict

In this episode, I'll share 5 actionable strategies to achieving the work life balance , harmony and integration you desire.

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!

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Instagram: https://instagram.com/drrupawong

Website: www.drrupawong.com

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 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

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 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

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!

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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 

https://podcasts.apple.com/us/podcast/its-good-to-see-you/id1569697237?i=1000608507634

Get on my SYSTEMS email list here: www.drrupawong.com/systems

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

https://podcasts.apple.com/us/podcast/minimizing-decision-fatigue-with-mridhu-parikh/id1569697237?i=100058232856

Elizabeth Lemoine: Negotiating Your Job Contract

https://podcasts.apple.com/us/podcast/its-good-to-see-you-working-mom-tips-productivity-pearls/id1569697237?i=1000558788151

Megan Hyatt Miller:  Episode 84: Win At Work And At Life With Megan Hyatt Miller

https://podcasts.apple.com/us/podcast/win-at-work-and-at-life-with-megan-hyatt-miller/id1569697237?i=1000597448076

Dr. Alexandra Laifer: Navigating Life Transitions: 

https://podcasts.apple.com/us/podcast/its-good-to-see-you-working-mom-tips-productivity-pearls/id1569697237?i=1000566417792

Tameeko Clark:  Episode 76 : 3 Simple Habits To Create An Authentic Healthy Lifestyle

https://podcasts.apple.com/us/podcast/3-simple-habits-to-create-an-authentic-healthy-lifestyle/id1569697237?i=1000589125098

Dr. Shelby Harris: Episode 43: How To Sleep Better 

https://podcasts.apple.com/us/podcast/how-to-sleep-better-with-sleep-expert-dr-shelby-harris/id1569697237?i=1000557403553

Candes Gentry: How To Make Healthy Meals For Your Family With Endurance Athlete & Cookbook Author:

https://podcasts.apple.com/us/podcast/its-good-to-see-you-working-mom-tips-productivity-pearls/id1569697237?i=1000570505311

Dr. Pamela Mehta: Pregnancy Discrimination And Proving People Wrong https://podcasts.apple.com/us/podcast/its-good-to-see-you-working-mom-tips-productivity-pearls/id1569697237?i=1000536194095

Let's Connect:

Instagram: www.instagram.com/drrupawong

LinkedIn: www.linkedin.com/drrupawong

Facebook: www.facebok.com/rupawongmd

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: www.drrupawong.com/matrix

Like this show? Please leave us a review here - even one sentence helps! Post a screenshot on Instagramof the 1 rest area you're going to start incorporating into your daily life & tag us so we can thank you personally!

Let's Connect:

Instagram: www.instagram.com/drrupawong

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 Rest Quiz: https://www.restquiz.com/quiz/rest-quiz-test/

Sacred Rest: https://amzn.to/42ubbEB

Episodes Referenced:

Ep 65: Follow My Nighttime Routine to Improve Sleep Hygiene And Get Better Sleep

https://podcasts.apple.com/us/podcast/its-good-to-see-you-working-mom-tips-productivity-pearls/id1569697237?i=1000580088634 

Ep 46 "Stop Overworking By Doing This One Thing" https://podcasts.apple.com/us/podcast/its-good-to-see-you-working-mom-tips-productivity-pearls/id1569697237?i=1000559520136

Like this show? Please leave us a review here - even one sentence helps! Post a screenshot on Instagramof the 1 rest area you're going to start incorporating into your daily life & tag us so we can thank you personally!

Let's Connect:

Instagram: www.instagram.com/drrupawong

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 multiple committees and giving numerous lectures nationally, she is also the mother of 3 boys - ages 25, 23 and 15. She is a Canadian certified Level 1 basketball coach and has 2nd degree black belt in Karate and a nationally ranked bodybuilder.

Like this show? Please leave us a review here - even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally!

Let's Connect:

Instagram: www.instagram.com/drrupawong

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 think creatively to have better work life balance as an employee and employer 

Find Priya:

Podcast: The Work-Life Equation 

Linked In: https://www.linkedin.com/in/priya-krishnan-61857b1/

Let's Connect:

I'd love for you to say hello! Make sure to tag me on social so I know what episodes are resonating with you.

Instagram: www.instagram.com/drrupawong

Website: www.drrupawong.com

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 thrilled to share some practical tips on how Chat GPT can be a powerful tool in your professional life.

I'll review:

How To Create A System:

1. Set goals for how you want to utilize chat gpt
2. Understand it's limitations and capabilities to best formulate the responses you want

The 6 Ways I Utlilize Chat GPT to save time personally!

Take a listen!

Get your FREE workbook for Getting Started With Chat GPT here: www.drrupawong.com/chatgpt

Let's Connect:

Instagram: www.instagram.com/drrupawong

Website: www.drrupawong.com

I'm 47 today! And today I'm sharing 10 lessons I've learned in the last year.

1. There’s no reason to martyr yourself - prioritize your health and advocate for yourself and your loved ones
2. You can’t control people - you can only control your reaction to them
3. You can fall short without it meaning you’re a failure - pathologic need to get everything done yet
4. Virtual friends can be as true as friends in real life
5. Systems, strategies and hacks should not come at the expense of letting go
6. Make that trip to see your loved ones now - work can wait
7. It is always quality over quantity - time, number of friends, heck even my wardrobe
8. Outsourcing and delegating doesn’t make you less than
9. Being constantly disappointed in others only negatively affects you. Either let it go or let the relationship go
10. Just go for it- what’s the worst that can happen

Like this show? Please leave us a review here - even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally!

IG: www.instagram.com/drrupawong

Website: www.drrupawong.com