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Self-Care At Work

Written by Cassie · October 22, 2019 · This blog generates income via ads · This post may contain affiliate links

self-care at work | cassierauk.com

It is easy to get stressed out and overwhelmed at work. Here are tips to help you get through your days because everyone needs a little self-care at work

self-care at work | cassierauk.com

We spend a large part of our day at work. And when we start counting the amount of work we do while we are at home (emails on your phone, conference calls after dinner, late-night texts from your boss), the amount of time we spend working is almost constant.

Long story short – work takes up a lot of our brain space.

And If you are not careful, this can lead to massive amounts of stress and overwhelm.

But it doesn’t have to — part of the solution in setting up boundaries (but that is a conversation for another day). But in the meantime, here are a few simple ways to take care of yourself at work.

Make a List

When I am having a hectic day, the first thing I do make a list of all of the things that I would like to get done that day. Then I go over it again to find the three things that must get done that day, including meetings. My planner helps with this.

Finding my top three tasks can take some time because you have to take a hard look at your day and figure out what matters most. And finding just three things is crucial. You cannot, I repeat, CANNOT get your three-page to-do list one in one day. You are just going to stress yourself out and set up your day for failure.

On good days I can knock that shit out with time to spare, then and only then, do I move on to the other items on my list. On not good days, if I can get my three must-do tasks, I still have a sense of accomplishment.

Take Breaks

If you are not careful, it is easy to spend hours at a time hunched over your desk. Not counting back problems and eye strain, sitting at your desk for long periods of time is terrible for your stress level and concentration.

Try setting a timer to go off every hour to remind you to get up and move around. At the very least, take your mandated 15 minutes and lunch breaks away from your desk. Take a walk around the office or, gasp, go outside!

Ask for help

I have a real hard time asking for help. For some reason, I see it as a personal failure if I can’t manage to get my tasks done on my own.

But sometimes the stars line up just right and everything blows up in your face.

When this happens, and it will take a deep breath and talk to someone. Maybe one of your cube mates can help you finish up a project, or your boss can temporarily delegate some tasks to someone else.

Your boss and coworkers will respect you more when you ask for help.

With a little bit of self-care at work, you can become more productive and focused. And not to mention a whole lot happier.

PS – deliberate unawareness as self-care and how to survive a job that isn’t your dream.


Filed Under: VIP, work + money

Road Trip: What Worked

Written by Cassie · September 26, 2019 · This blog generates income via ads · This post may contain affiliate links

Road Trip: What Worked | cassierauk.com

In the days leading up to the week-long road trip that Jesse and I embarked on earlier this month, I had I idea to chronicle every part of the journey to share on Instagram. Then to write a long ‘what we did post’ to give you all the inside scoop.

Then something funny happened. I put down my phone, grabbed Jesse’s hand and I decided to enjoy the trip. And it was wonderful.

Curious about what we did? From the significant to the shallow, here they are.

Road Trip: What Worked | cassierauk.com #roadtrip #roadtriptips

We gave ourselves plenty of downtime.

One of the first trips Jesse and I went on was to the Black Hills of South Dakota. We had lots of fun, but we were so desperate to see all the things that we made ourselves crazy.

Oops, we forgot to relax on our vacation.

We have been giving ourself more downtime, but this time around we hit our grove. We did all of the site-seeing we had planned to do, and we also had plenty of time to eat ice cream, and people watch. And also get beers and watch Veronica Mars at our Airbnb.

We brought a laundry bag along (and kept it in the back of the truck).

This one is so simple but ended up being a lifesaver. Our bag was packed stuff full. As the week went on, we threw all of the dirty things in a cloth laundry bag. It was all worthwhile when we got home, and all of our dirty clothes were in the same place. Bonus points – the bag is also washable.

My purse stayed home.

My sister showed up to one of our breakfast dates with one of those sling backpacks a few years ago, and I thought that would be great for travel. I found myself a second hand one a few months ago and took it along on our road trip instead of my purse.

I must say, I do love my bag, but the backpack worked so much better. It was hands-free, out of the way, and it stored everything I needed (and some stuff that I didn’t).

I got a love handle for my phone.

I have this paranoia about dropping my phone off a cliff or in Lake Michigan while taking a picture. But since I am a straight-up contrarian, so you will probably not find me with a pop socket.

Enter the love handle. It is a small piece of elastic you attach to the back of your phone case. It is just long enough to tuck your finger into while holding your phone and still slim enough to fit into your pocket as usual.


That’s it! One significant and three shallow things Jesse and I did to make your vacation full of relaxation and fun.

There is nothing worse than needing a vacation from your vacation, right? What do you do to make it more relaxing?

PS How to plan for a Road Trip and Road Food


Filed Under: out + about, VIP

Deliberate Unawareness for Self Care

Written by Cassie · September 24, 2019 · This blog generates income via ads · This post may contain affiliate links

Deliberate Unawareness for Self Care | cassierauk.com

Life is coming at us fast these days, and that leads to stress and anxiety. The solution? Deliberate Unawareness for Self Care.

Deliberate Unawareness for Self Care | cassierauk.com

I know this isn’t news to you, but the information is coming at us fast and furious these days. With that and the hyper-connected lifestyle that has become commonplace, we are more anxious than ever.

To keep from losing my GD mind, I have taken a step back. From the news, from the media, from my phone.

And let me tell you something – not knowing things have made me a much happier (and less anxious) person.

Here is how I did it, so you can too.

I keep my news intake to a minimum.

The news can be a garbage fire of everything terrible and horrifying. I like to be knowledgable citizen, but that also made a frantic, anxious mess. So I keep my news intake to a minimum.

I have been an NPR listener for years, but even the soothing voices of the hosts are not enough when talking about wars, death, and the like. That is why I have limited much of my news to NPR’s Up First and Marketplace podcasts.

I also spend far more time focusing on local politics than national news. The politics of my county and state affects me as much as whatever is happening in the White House. And I have more power to create real change locally than nationally. So I can put my time to good use.

I steer clear of most workplace/friend drama

Don’t get me wrong – I love my co-workers. Most of them, anyhow. But sometimes working in an enclosed space with the same people every day is like being in high school.  

I make an effort to stay away (and out of the drama). I do help my fellows with any work-related issues, or try to direct them to the correct person for help, but gossip dies with me.

I limit social media.

I have, over the years, unfollowed some of the more problematic family and unfriended some people that, for various reason, I didn’t want to be ‘friends’ anymore.  

A few months ago, I got a much more strategic and pretty much unfollowed everyone. Now when I log onto Facebook (on my desktop, because I deleted the app from my phone), I see only posts from a handful of close friends and family.

I have also been cleaning up my Instagram feed. I only follow feeds that make me feel good and unfollow or mute (the Insta form of unfollowing) the rest.

That’s how I did it, folks! Instead of trying to keep up with our fast-paced world, maybe a bit of deliberate unawareness is just what you need for self-care.

Now it’s your turn. What do you lean away from to save you sanity?

PS – Meditation is so worth it and four things I have done to simplify my life.

Photo by M.T ElGassier on Unsplash


Filed Under: self care + wellness, VIP

How to Survive a Job that Isn’t Your Dream

Written by Cassie · September 19, 2019 · This blog generates income via ads · This post may contain affiliate links

How to Survive a Job that isn't Your Dream | cassierauk.com

A couple of years ago, I hit a wall with my job. And by a wall, I mean I was so burnt out that the thought of spending 8 hours a day at my desk exhausted me.

I didn’t hate my job, mind you, I just found it horribly unfulfilling. The spark was gone. And being in my mid-30s the thought of doing this kind of work until retirement left me throwing up in my mouth.

I spent a weekend doing a bit of navel-gazing self-reflection and was able to change my mindset about my job. And let’s be real for a minute: most people are not working their dream job and many jobs are not anyone’s dream.

It took me the better part of a year to work through all of this on my own. Here is how I did it, so you don’t have to spend that much time spinning your wheels.

How to Survive a Job that isn't Your Dream | cassierauk.com

Remember why you work there in the first place.

Unless you work in the seventh ring of hell (and you might), your job probably has a few redeeming qualities. Maybe it is the excellent benefits. Or it could be that it is within walking distance of your apartment. Perhaps your manager is delightful. Or the job is super flexible so you have more time with your kids or can take weeks off at a time.

Keep these things in mind as you go through your workday; it may help you realize that your job is not all bad.

Do some soul searching.

Set aside some quiet time with a beverage of your choice, some paper, and your favorite pen and think about what you love to do. Write down the hobbies that you lose yourself in, anything skills you would like to develop or have a knack for, and the parts of your job that you do love.

Take the parts of your job that you do enjoy and lean in.

Hopefully, you were able to find some parts of your job that you do enjoy. Spend some time focusing on these parts of your career and develop your skills in these areas.

Make the boring parts of your job more fun.

There are parts of my job that are mindless, repetitive work. That is when I pull out my headphones and turn on an audiobook or podcasts. Audiobooks might not be your jam, but there are ways to jazz things up a bit. Chat with coworkers while you do inventory or make a game out of stuffing envelopes.

Develop relationships with coworkers.

Like it or not, you will spend just as much (if not more) time with your coworkers than you will with your partner or family. Your work life will be much easier if you make a few work-friends. Work-friends give you a good escape when you need to get away from your desk, someone to vent to about the crabby customer you just talked to, and a buddy to take a quick lunchbreak walk you.

Make an exit strategy.

Some jobs are not particularly fulfilling. If that is a dealbreaker for you and you find yourself in one of those jobs, it is time to come up with an exit strategy.

Maybe you can transition to a different position within your company that is more within your skillset. Or you can start a side business and think of your day job as your first investor. The same goes for going back to school: take classes online and think of your work as a means to an end.

Working at an unfulfilling job is a pretty gross situation to be in, but with a few mindset shifts (and an exit plan) you can stop the drift and focus on something that you do love.

Do you have a lack-luster job? How are you dealing with it?

One more quick note: You might very well find out after doing all of the soul-searching that your current job, while not something that is going to light your fire, is still the right solution for you. That is great! And don’t let anyone tell you that you need to change.

PS You don’t have to be nice to everyone.

Photo by William Iven on Unsplash


Filed Under: VIP, work + money

Books for Fall

Written by Cassie · September 12, 2019 · This blog generates income via ads · This post may contain affiliate links

Books for Fall | cassierauk.com

Fall is upon us, my friends!! Time for hoodies, hot toddies, and good books.

Are you a reader? I sure am.

I am fortunate to have a job where I can listen to audiobooks and podcasts pretty much the whole day. So I can churn through the books.

Here are ten books that I am the most excited about reading this fall.

Books for Fall | cassierauk.com

City of Girls

Like every other woman in the world, I read Eat Pray Love. Ever since then, I have found Elizabeth Gilbert fascinating. (Hello, Big Magic!) It was when I read The Signature of All Things a few years ago I became obsessed. I was excited to hear she had a new book coming out. That excitement grew when I found out that it was another sprawling epic story about a fascinating woman.

The Testaments

I am both excited and terrified of this book. Excited because I have been mulling over the events of The Handmaid’s Tale since a read it years ago. Terrified, because what if Offred’s story should have been left a mystery. Either way, I am going to check it out.

The Lager Queen of Minnesota

A book about Minnesota families and making beer. What is not to love?

Everything is Figureoutable

I love Marie Forleo. So, of course, I am going to read her book. I preordered it that day it was announced.

The Nickel Boys

After reading The Underground Railroad a few years back, I have been on a mission to read everything that Colson Whitehead has ever written. His newest book which is about a horrific Florida reform school during the 1960s is sure to be another compelling read.

Sissy

Sissy is a memoir written by Jacob Tobia, and I am so excited to read it. It has everything. Snark! Gender-fluidity! Glitter! Trans-inclusive Feminism! Old Lady Costume Jewelry! Dick Jokes!

The Wedding Party

I never thought of myself as a person that reads romance books. I was pretty stuck up about it, actually. It dawned on me (slowly) that I love a good RomCom, so what I needed was a RomCom novel. I found that last year with The Wedding Date and have been reading everything Jasmine has written ever since.

I’ll Be Gone in the Dark

This book has been on my list for years now. There has a been an influx of True Crime these days. We seem to have a fascination with the most depraved people that this world has to offer. I am not much different. I suppose, but Michelle’s utter determination to bring this man to justice is impressive.

White Fragility

This is another book that I have meant to read for a while. It “examines how white fragility develops, how it protects racial inequality, and what we can do to engage more constructively.”

Save Me the Plums

I have been a fan of Ruth Reichl for years and was excited to learn that she was writing a memoir of her time at the helm of Gourmet magazine. And like every other book of Ruth’s, it is sure to be chock full of recipes.

Now I want to hear from you. What books are you excited to read this fall?


Filed Under: life + happiness, VIP

5 Reasons why you should meal plan

Written by Cassie · August 27, 2019 · This blog generates income via ads · This post may contain affiliate links

5 Reasons you should Meal Plan | cassierauk.com

Meal planning is a boring topic. It makes me think of structured suburban moms with their full calendars that have to ‘put their face on’ before going to the store.

Not the hip woman without kids that I am. (LOL, I am so far from hip, I could barely type that).

When I started meal planning a few years ago, I noticed how it made my life so much easier. I sit down with a pad of paper, take a look at what is leftover in my cabinets and fridge, and start planning.

It has freed up so much brain space for me. And it can work for you too.

5 Reasons why you should meal plan | cassierauk.com

It will save you time at the grocery store.

I don’t wander around the grocery store looking for what tickles my fancy when grocery shopping. I get in, get my stuff, and get out. When you know precisely what you are cooking for the week and have it all written down, it makes trips to the store so much faster.

You might be one of those people that likes to walk up and down the produce section looking for the perfect carrot. I would much rather spend my time reading.

You will stop wasting so much food.

There is nothing worse than buying a bunch of fruit and veggies only to have it rotting away before you get to use it. I grew up pretty scrappy, and there was nothing my mom hated more than wasting food. Every time I need to throw something out (or compost) something just because of my lack of planning, I can feel my mom’s disapproving gaze.

When I started planning out my meals, I was pretty simply able to use up leftover food. I can make a roast chicken on Monday and use the leftover chicken in burrito bowls later on in the week. I also make veggies as sides and eat them twice.

You will save money.

With a bit of forethought and planning, you can choose meals for the week that the ingredients are on sale. It may just be saving you a few bucks on your grocery list, but over months and years it can add up.

Have meals planned out and a list in hand will also help you from buying things at the store that you don’t need.

You will be more intentional about the food that you eat.

If you are following a special diet or trying to lose weight, meal planning is critical. Without a plan, you can easily be stuck doing a Whole 30 with only carbs in your cabinet.

I was able to lose almost 30 pounds by planning out my meals, so I didn’t stress eat a whole pizza because I had nothing else in the house to eat.

5 Reasons you should Meal Plan | cassierauk.com

Meal planning doesn’t have to be a drag. Sitting down one evening with a pad of paper, and your Pinterest boards can be an easy way to simplify your week. Try it for a week or two.

It can save you time, money, and food waste!


Filed Under: food + drink, VIP

How to Create a Morning Routine

Written by Cassie · July 23, 2019 · This blog generates income via ads · This post may contain affiliate links

smiling woman with sunglasses

Every morning I do the same seven things.  I wake up, and the whole process goes on autopilot.  It is my morning routine.

We are creatures of habit.  And a routine doesn’t have to be a four-letter word.  A daily routine or ritual provides comfort during times of change and transition.  There have been times when the whole day falls apart, but I was able to spend a quiet moment with coffee at my table.  That gives me a bit of comfort on those days.

We all already do this naturally.  With a few tweaks, you can quickly start your day off more mindfully and focused.  Trust me.  Or don’t, but try it for a few weeks and see what you think.

How do you create a morning routine?

Take a look at your natural rhythms in the morning.  You are probably 75% of the way there.  Now add a few simple things that bring you peace and help you focus — things like a walk, meditation, prayer, or daily devotion.

I also recommend taking a quiet moment to plan out your top three tasks of the day and loosely plan out your schedule.  You can always choose more to do and be more structured about your program, but try to give yourself a break.  Things happen and only have three things on your to-do list will help you feel accomplished at the end of the day.

smiling woman with sunglasses

Curious about my morning routine?

Here it is!  I do this every morning, even weekends and days off from the day job.  It is more structured and fast during the week because I have a time constraint (my boss does not like tardiness), but on the weekend I may sleep in and go through the flow slowly.

Wake up early.

During the week, I get up at 4:30.  I know, that is crazy, but I start the day job at 7, and I have found out over the years that if I do certain things right away in the morning, it makes the rest of my day that much smoother.

On days I am not working, and the weekends I let my body wake itself up (unless I have a breakfast date), so I may wake up at 4:30 naturally or I may get up at 6:30.  Usually, it is around 6.

Drink a large glass of water.

Drinking water is the newest addition to the morning routine.  We ended up with cases of water after my dad passed, and they were taking up precious beer space in our garage fridge. So I started to keep a handful upstairs to drink in the mornings.  I read somewhere that drinking water first thing was useful for you, so I thought I would give it a try.

So now I walk, in a zombie fashion, to the upstairs bathroom and grab the glass of water I put out the night before and start to drink while sitting and probably not thinking about anything important.  I used to spend this time scrolling vacantly through Instagram, but drinking water and staring into space seems like a better use of my time.

Shower/Get ready

Getting ready for the day is pretty self-explanatory and doesn’t take long for me, as I work in a warehouse.  Makeup is simple, and hair is natural (I don’t own a curling iron and the only time I use a hairdryer to put plastic on the upstairs windows before the cold air sets in the fall).

I also set out my clothes the night before, so there is no staring at the closet trying to decide what to wear.

Make Coffee

Another self-explanatory item.  Coffee is essential to me, more as a habit than a need for caffeine.

10 minute tidy

While I am waiting for the coffee to finish brewing, putter around the downstairs of the house, cleaning up.  I unpack and repack the dishwasher, wipe down the counters and table, clean up any glasses or other dishes from the living room, fluff the pillow, wipe down the bathroom sink. . . .

You get the idea.

Spending 10 or so minutes do this in the morning helps keep the house clean and makes it a much lovely place to come home to.

Mediate/Walk the Dog

I have played around with meditation on and off for years.  Since I focused on creating a daily meditation habit, I have been calmer and more focused.  10-minute meditation practice also fits easily into the day and I, for one, like to start my day with a bit of quiet.

When I have the time, and the weather is beautiful, I grab my dog and do a walking meditation.  When I have more time, I do meditation and a walk separately.

Plan for the Day

My very last task is to pour a cup of coffee and sit at my kitchen table with my planner, and figure out what is on my plate for the day.  I set 3 need-to-do goals and a handful of other to-do items.  The way the planner is structured, you set three goals for the week and then the idea is that your daily tasks should move you toward meeting those goals.

Leaning into your natural rhythms and putting your morning on autopilot is a beautiful way to start your morning with intention and focus.

Do you have a morning routine?


Filed Under: self care + wellness, VIP

Yes, Mediation is Weird. But it is so worth it.

Written by Cassie · June 20, 2019 · This blog generates income via ads · This post may contain affiliate links

Woman mediating at sunset
dandelion fluff blowing the breeze

I knew that mindfulness had hit the peak of pop culture when I got an email at the day job from Corporate about their newest mediation program.

When mindfulness moves from Startup to Fortune 500, that means shit got real.

I am not a bandwagon jumper.  Out of sheer stubbornness, I will do the exact opposite or will knuckle under and refuse to try something out if everyone else likes it.  (Example:  I have never seen and refuse to watch A Christmas Story.)

But there was something about meditation that spoke to me.  While my middle school friends were planning their future wedding and naming their children, I was thinking about moving into a cabin in the woods and not talking to people for months at a time.

So sitting quietly with my thoughts is something I could get behind.  But I was surprised at how much I struggled with it at the beginning (and still do, sometimes).

It can be hard but mediation is so very worth it.

There is so much going on all of the time: family, friends, hobbies, errands, work.  And we all know how easy it is to get sucked into the social media comparison ring of doom.  Taking 10 minutes to sit quietly and breathe has helped with lower my stress, made me more content and helped with my productivity.

via GIPHY

As LaVar says, don’t take my word for it. You need to try it your own damn self.  Here is how to get started:

Read: 10% Happier and Mediation for Fidgety Skeptics both by Dan Harris.  Dan Harris goes through a whole journey in 10% Happier from being a stressed out, drug-doing journalist to, well, 10% Happier.  I think it was more than that, but that would ruin the title. His book on meditation is more of a practical guide, but they are great companion books.

Download:  Headspace or Calm.  I have tried both and ended up settling on Calm.  It is one of the thing saving my life right now. I love it so much that this winter during a holiday sale, I bought lifetime access.  They both have free trials and hand-holding guided sessions to get you started.

I know what you are thinking, this whole thing might seem kind whoo-whoo and a little ridiculous what do you have to lose?  It just takes 10 minutes a day to get all of the benefits and that is doable for everyone.

Especially since mediation can help you manage daily stress, help you stay focused, and might make you more compassionate.

Yes, meditation is weird. But it is so worth it. #selfcare #mediation #mindfulness

Filed Under: self care + wellness, VIP

Don’t Let a Summer Bucket List Run Your Life.

Written by Cassie · June 11, 2019 · This blog generates income via ads · This post may contain affiliate links

Don't Let a Summer Bucket List Run Your Life | CassieRauk.com
Don't Let a Summer Bucket List Run Your Life | CassieRauk.com

Right around Memorial Day weekend, my blog reader and Instagram feed fill up with beautiful pictures of picnics at the beach and glamping trips in the woods. The images are beautiful, and the people in them are gorgeous, and they all focus on making this the ‘best summer ever!’

These posts end with a call to create a summer bucket list (and many of them have a cute printable). The idea is so that you can put down all of the fun things that you would like to do this summer to make sure you take advantage of the fleeting days of summer.

I am a list maker and planner by nature so summer bucket lists should be right up my alley, but dear Lord do they ever create an impending source of doom and a considerable amount of FOMO.

I hate that shit.

For the majority of us, the summer does not change our work schedule. Summers, at my day job, do not consist of Taco Truck Tuesdays and Early-Out-Fridays. We slow down a bit, but a Wednesday in July and Wednesday in February are usually pretty similar.

Gang, I want you to have the best summer ever, but if you are running around desperate to check things off your summer bucket list, you are not going to enjoy any of it.

This summer, I want you to try something different:

  • Take some extra time off of work (if you are able).
  • Go on a spontaneous road trip.
  • Plant something.
  • Go camping/hiking/biking at a state park near you.
  • Sit outside in the sunshine with a book or magazine.
  • Invite friends over for a super low key dinner.

Basically, I want you to make no plans. Accept invites if they sound fun, say no if they don’t.

And love it.


Filed Under: life + happiness, VIP

A Birthday Benediction

Written by Cassie · May 28, 2019 · This blog generates income via ads · This post may contain affiliate links

donut with candle, pink frosting and sprinkles

On May 26th, I turned 37 years old.

It was a quiet day.

Jesse was working so I had the house to myself.  Sometimes on Sunday morning, I like to head to the coffee shop with my laptop for a chai and a few productive hours, but today I decided to stay home.  I drug a chair outside to our new (yet to be finished) patio area with a cup of coffee and enjoyed the sunshine.

I tend to get a little navel-gazey on my birthday and this year was no exception.  This time around I decided to lean into it, instead of feeling ashamed of being self-centered.   Don’t feel ashamed about self-reflection, friends, it is the only way to grow.

So I spent the day thinking, reading and daydreaming. I also watched a fair amount of Battlestar Galactica and ate a bunch of cheese.

Do I have everything figured out?  Of course not.

I am alright with that? You bet your ass.

I want to leave you with one of my favorite Mary Oliver poems.  I hope your day is full of thinking, reading, and daydreaming.

You do not have to be good.
You do not have to walk on your knees
for a hundred miles through the desert, repenting.
You only have to let the soft animal of your body
love what it loves.
Tell me about despair, yours, and I will tell you mine.
Meanwhile the world goes on.
Meanwhile the sun and the clear pebbles of the rain
are moving across the landscapes,
over the prairies and the deep trees,
the mountains and the rivers.
Meanwhile the wild geese, high in the clean blue air,
are heading home again.
Whoever you are, no matter how lonely,
the world offers itself to your imagination,
calls to you like the wild geese, harsh and exciting –
over and over announcing your place
in the family of things.

Filed Under: life + happiness, VIP

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Howdy, I’m Cassie

Rural Gal. INTJ. Voracious Reader. 8w9. Enthusiastic Eater. Questioner. My sarcasm is on point and I am loud for no reason at all.
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