The Feed My Health Podcast

The perfect ‘To do’ list includes THIS!!!!

• Rosalind Tapper

Share episode

Send us a text

Feeling like a headless chicken by noon and defeated by your list by night? We tackle that creeping overwhelm with a candid, practical conversation about boundaries, expectations, and the quiet power of saying no. A listener asked how to “manage everything,” and we use that spark to unpack why so many of us chase completion, compare ourselves to curated lives, and end up exhausted by standards we never chose.

We start by normalizing the stress and dissecting the lens that makes other people look effortlessly put together. From there, we get tactical. You’ll learn how to use the Eisenhower method to sort work and home tasks into do, schedule, delegate, and delete, so your energy goes where it matters. We share real examples of delegation—from kids owning a cooking day and their chores to buying back time with a cleaner, laundry service, or a neighbor’s help—and why outsourcing is not failure, it’s focus.

We also dig into the mindset shifts that make strategy stick: confronting completion addiction, dropping perfection in favor of “good enough,” and aligning daily choices with your actual values. You’ll hear how loosening unrealistic standards can improve your mood, relationships, and health goals, because a calmer day makes nutrition, fitness, and sleep far easier to sustain. As the holidays loom and obligations multiply, this is your permission slip to protect your calendar, your peace, and your bandwidth.

If you’re ready for more structure, we’ve built time management trainings and tools inside Feed My Health to help you map your days and design a week you can actually live with. Hit play, try one boundary today, and tell us what you’re delegating or deleting first. If this resonates, follow the show, share it with someone who needs the reminder, and leave a quick review so more people can find it.

👉 We don’t just help you lose weight - we help you keep it off for good. If you’re serious about breaking free from quick fixes, my team and I will transform your daily habits so your results last a lifetime.

JOIN Feed My Health Today!

👇 Not ready to dive all the way in yet? That’s okay.
If you know something has to change but you’re not quite ready for the full programme, I’ve created two simple ways to step into my world and start building momentum:

🌸 The Confidence Kickstart (FREE Telegram Group)
This is your safe space to get inspired, learn bite-sized mindset strategies, and start feeling more in control of your health and body again. It’s where you’ll get practical tools, motivation, and a taste of what’s possible for you when you stop putting yourself last.

🔥 The Body Confidence Club (£22 right now)
If you’re ready to do more than just watch from the sidelines and want to start implementing real changes, this is your next step. Inside you’ll get structured guidance, simple actions to follow, and the accountability to finally follow through. (The price will be increasing soon, so now is the best time to jump in!)

✨The Freedom Formula (£222)
If you’...

SPEAKER_00:

So I did a QA box on my Instagram stories. One of the questions that I got was really, really good. And I recording this episode in my car, so I can't word for word remember exactly what it said. But it was worse to the effect of how do I get things done or how do how do you manage everything? Because this particular person who asked the question feels like they're running around like a headless chicken. And the reason why I want to go into a little bit more detail about this on this episode is because I believe that so many people feel the same way. So first of all, thank you for the question. Second of all, thank you for sharing that and being vulnerable about you know the things that you're feeling. And I really want to just let you know that it's it's more common than you probably imagine. I remember when I was in my early 20s, and I remember feeling like so many people around me had their life together, they had immaculate looking houses, they just seemed to be able to manage it all. And naively, what I think about it now, it's really to do with the fact that we only see what we want to see. We see other people through a specific kind of lens, in the same way that they see you through their lens and what they believe in and what they value. And I can tell that from your question, you are also the kind of person that values probably similar things to me. You value organization, you admire people who seem to be very put together, and you know, all of the rest of it, and that's a fantastic thing to see or seek through your lens. But if you're feeling a little bit overwhelmed, a little bit like you're running around like a headless chicken, we need to solve that because clearly it is a cause for overwhelm for you, right? Now, I'm not going to go into the strategy and well, maybe a little bit strategy. We'll see how this goes. I'm I'm fully freeboiling this conversation right now, but I have done so many trainings and webinars on time management and organization and managing your day and creating your perfect week. And if you are a Feed My Health client, you have access to all of those things, and I would highly recommend that you go into them and you have a good look and you give them a watch. But today, first of all, I wanted to normalize it because it's really normal, and second of all, I want you to start thinking about boundaries. Really want you to start thinking about boundaries because a lot of women, some men, but a lot of women struggle with boundaries, really, really struggle with boundaries. But if somebody comes to them with their boundary, like they say no to you or they they they don't do something for you or whatever, you accept that. And sometimes the boundaries actually need to be with yourself. Are you putting yourself under a lot of unnecessary pressure? Are you trying to be a perfectionist? Are you trying to complete things all the time and tick things off? Completion addiction is a real, real thing. And in our minds, we think, oh, well, I just want to get, I just want to be efficient, I want to get all this stuff done. And da da da. But the problem is that list never ends because of the kind of person that you are. So you are constantly chasing completing tasks because once you've completed one, you will add another one to it. And there's nothing wrong with having goals and aspirations and get wanting to do things, but if it's making you feel a certain way, even if that certain way is like slightly overwhelmed or negative or any any kind of a way, there's a problem there. There's a problem, and I would love for everybody to wake up every single day and just be excited for their day. But I also know that not a lot of people are in that position for whatever reason. And the person that you can have the boundaries with easiest is yourself. So I want you to acknowledge where are you giving yourself a hard time? Where are you expecting yourself to do so many things that you probably wouldn't ever ask or expect of anybody else? Genuinely. Once you've established where you are expecting too much of yourself or where you're giving yourself a hard time, we can then start to actually dissect those things a little bit more and get rid of some stuff. So there's this great technique called the Eisenhower technique, and basically it's a if you imagine a square uh not a square, sorry, imagine a cross in the middle of a page, and you create four squares with that cross, and in each square you will have certain sections, and it'll be delegate, remove, urgent, important, da-da-da. And what you do is you would go through all of the things that you want to do in a day, and you would put them into their specific box, their specific square, and then you'll work from the most important square to the last one. So you'll have things that you probably would have taken upon yourself to do, and they're things that you can delegate to others, they're things that potentially you could actually get rid of. And some of those things will be really, really important, and some of those things will be really, really urgent, and they're the things that you need to think about doing first. Honestly, it's as simple as that. So it's the problem at the moment is you've probably got so many things that you want to do, and so many expectations of yourself, and you haven't sort of organized them, you haven't compartmentalized them, and so you're just kind of going about your day, ticking off things, trying to do as much as you possibly can, and then you get to the end of the day and you've still got loads of stuff still left to do, and it's then overwhelming, and you feel defeated. And actually, if you'd have put some stuff in like the delegate box, there's probably so many things that you're currently doing that somebody else could do. And this is honestly why I started giving my children a lot more responsibility at home. So it wasn't just a case of like they had to go to the dishwasher webinar again, it was big stuff that a lot of parents I feel don't delegate to their children, having their own cooking day, for example, doing their own ironing, doing their own bedrooms, like giving them jobs that you would pay somebody else to do, and not feeling bad about that and still delegating. If you don't have family members in your house to delegate with, can you pay somebody to do some tasks? Can you send out your ironing? Can you hire a cleaner? Can you get a gardener in to come and sweep up the leaves? Like, can you ask a friend or a neighbor or somebody to give you a hand or something or take you somewhere or whatever it may be? Take as much off your plate as possible and learn to say no. Learn to say no to yourself first and foremost, and then learn to say no to others. If it doesn't fit with your goal for the day, if it doesn't fit with your goals and your values of your life, saying no is one of the best and most powerful things that you can do for yourself and for those around you. When you are not a stressed, overwhelmed, headless chicken running around, you are a nicer person to be with. Trust me, I have been there. I have absolutely been there. I hated myself for a long, long time because I was just snappy all the time, and I just felt I felt constantly defeated by life, actually. And the thing of the thing for me as well was it was a lot to do with my house and keeping my house clean. And when you got three small children and a white sofa, for goodness sake, and a white kitchen, you are constantly shining those bad boys. So I made life so hard for myself. And my expectation was my pristine white house should always stay pristine and white with three children, and I should be able to deal with it. And if I can't deal with it, what does it say about me? I'm a terrible mother, I'm a terrible housewife, I failed. Like we make stuff mean things about ourselves, and it means nothing. And yet, from an outsider's perspective, they could have been looking at my house going, Wow, it's be absolutely beautiful. Like my house could have been a mess, and people would have come in. People that love me, let me just preface that. People that care about me and love me would have come into my house and probably not even seen the mess, let alone whether there was a fingerprint on the white counter. Like honestly, the standards that we set for ourselves sometimes can be damaging and very, very unnecessary. People do not care about you as much as you think. People don't care about what you have as much as you think they care. And so we just put so much unnecessary pressure. So I am gonna leave it there because I don't want to ramble on, but but I do have so much to say about this topic. It's something I'm very, very passionate about. But if you do want to have more strategy, time management skills, how to actually map out your days, how to create your perfect day, you definitely need to get the Feed My Health resources. So if you're a client, make sure you get involved. If you aren't a client, this is what we do at Feed My Health. A lot of people think that coaching is about giving me a nutrition plan and giving me a fitness blah blah blah. And yes, of course, that's part of it. But it's so much more than that. Because if you aren't living a lifestyle that you love, that you're really happy with, that you feel really in control over, it doesn't matter whether you're eating the perfect bloody meal plan or you're eating going to the gym because you're just trying to cram it into a chaotic life and a chaotic mindset. So just know that when you are in our world, when you are when you are part of Feed My Health, you are getting so much, it's life-changing, absolutely 100% life-changing the work that we do, and you should absolutely be involved if there's a small piece of you that is intrigued or you're not happy with where you are right now. It's coming up to Christmas now, and the world is a crazy place. We are bombarded with things that we should be buying, shouldn't be buying, money spending, like running around here, there and everywhere, trying to fulfill traditions for other people. Just don't forget yourself in amongst all of this. Don't forget the word no. Protect your boundaries, protect your peace, and more importantly, do it for you and for the people around you, and know that it's absolutely fine to have boundaries and to say no.