Online Mini Course: Work Smart, Live Calm

Work Smart, Live Calm

Welcome to the 5-Day Mini Training:
Work Smart, Live Calm!

Over the next 5 days, I'll help you work smarter, manage your time better, and bring more calm into your workday.

💡 How it works:
👉 Read the short daily lesson below
👉 Download the worksheet and complete the assignment
👉 Plan 10–20 minutes per day for this course
👉 Start with Day 1 and work through in order

See it as a guideline: you can follow the tips and exercises as they are, but feel free to repeat or adapt parts to fit your own work and lifestyle. That way, the course becomes personal and you'll get the most out of it.

Day 1 – The 15-Minute Inbox Reset

Your inbox can feel like you're constantly playing catch-up. Every new email grabs your attention, and before you know it, you've spent hours without being truly productive. Today, in just 15 minutes, you'll set up a system that puts you back in control. This prevents email from taking over your day and gives you immediate mental space.

Lesson:
In 15 minutes, you'll create clarity in your inbox and peace of mind.

Step 1 – Schedule email times
Choose 3 fixed times a day to check email (e.g. 9:00 – 1:00 – 4:30). Keep your inbox closed in between.

Step 2 – The 2-minute rule
Can an email be handled in under 2 minutes? Do it right away. Does it take longer? Add it to your task list and archive the message.

Step 3 – Create a folder structure
Set up three main folders: Action, Waiting for Reply, Archive.

Today's task:
Apply this structure to the first 20 emails in your inbox. You'll notice it instantly feels lighter. You can always adjust the system to your own style.

📄 Download Worksheet: Inbox Reset Checklist

Day 2 – Time-Blocking with Breathing Space

Today we look at the bigger picture: how do you structure your day in clear, spacious blocks?

Many people cram their schedule full, but that backfires: no room for the unexpected, more stress. With time-blocking, you'll learn to divide your day into focused blocks — with breathing room in between to pause or handle setbacks. This way, you'll get more done in less time, without an overloaded day.

Lesson:
Being busy is not the same as being productive. Today you'll learn how to plan focus blocks with buffer time.

Step 1 – Plan 3 focus blocks
Morning, afternoon, and end of day. Each block has 1 main goal (e.g. writing a report, answering client emails, or doing admin).

Step 2 – Buffer time
After each block, plan 15–30 minutes of buffer to handle unexpected tasks.

Step 3 – The 3×3 rule
Maximum 3 important tasks per day. That way you keep focus.

Today's task:
Plan tomorrow using this method and notice the difference. Feel free to adapt the blocks to suit your own style.

📄 Download Worksheet: Time-Blocking Daily Planner

Day 3 – Focus Blocks & Mini Breaks

Today we zoom in: how do you work smart and focused within those larger blocks?

Yesterday you learned to plan your day in clear blocks with space between. Today you'll discover how to work effectively inside those blocks: in short, focused sprints with mini-breaks. This helps you stay energized, complete tasks faster, and work with more attention.

Lesson:
Your brain is not a machine. By working in short, concentrated bursts, you'll get more out of your day.

Step 1 – The Pomodoro Plus system
Work 25 minutes, take a 5-minute break. Repeat 3×, then take a 20-minute break.

Step 2 – No multitasking
Work on one task per block. Turn off all notifications.

Step 3 – Mini-reset during breaks
Stand up, stretch, breathe deeply, drink water — no screens.

Today's task:
Plan 3 focus sprints and stick to them. Experiment: maybe shorter or longer blocks fit your rhythm better.

📄 Download Worksheet: Focus & Break Tracker

Day 4 – Smart & Healthy Lunching

Fuel yourself productively.

You have lunch every day, but how you do it has a big impact on your energy and focus. Many people underestimate this moment: a heavy or unhealthy lunch can cause an afternoon slump, while a balanced meal keeps you sharp and energized. Today you'll get practical tips for making lunch work for you.

Lesson:
Your lunch shapes how fit and alert you'll be in the afternoon. With smart choices, you keep your energy stable and work more productively.

Step 1 – Quick, healthy & simple
Choose combinations of proteins, healthy fats, and fiber.

Step 2 – Three quick ideas

Wrap with hummus, chicken, and veggies
Salad with tuna, chickpeas, and olive oil
Whole grain crackers with avocado and boiled egg

Step 3 – Prep ahead
Make it in the morning or the evening before.

Today's task:
Try one of the lunch ideas at your next lunch. Notice how your energy and focus change in the afternoon. See it as an experiment: discover what fits your rhythm and taste, and which choices give you the most energy.

📄 Download Worksheet: Lunch Planner + Shopping List

Day 5 – Your Calm & Structure Ritual

Many people end their workday with an unfinished feeling: loose tasks still on their mind, taking that unrest home. A closing ritual helps you mentally "shut the door" and enter your evening with peace. Today you'll design a personal closing moment that helps you truly let go of work.

Lesson:
A day without closure feels restless. Your brain stays "on," draining your energy. Today you'll create your own closing ritual.

Step 1 – Wrap up open tasks
Write down what's left to do and schedule it.

Step 2 – Tidy your workspace
Set things up for the next day.

Step 3 – Reflect briefly
Write 1 "top" (what went well) and 1 "tip" (what could improve).

Today's task:
Do this ritual this afternoon and notice how calmly your evening begins. You can shape it entirely your way — see it as a starting point.

📄 Download Worksheet: Daily Reflection & Closure Checklist

Congratulations! 🎉

You've completed the 5 days!
Hopefully, you feel more calm and in control of your workdays.