[PPT] - T AK E T I ME T O MAK E T I ME & F I ND YOUR ZONE PowerPoint Presentation

SLIDE 1

T AK E T I ME T O MAK E T I ME & F I ND YOUR ZONE

Pam E dwar ds Janis Albr ight (ho me ill )

Ac a de mic Adviso rs, Unive rsity o f So uthe rn Ma ine

NACADA- Re g io n 1 Pre se nta tio n Ma rc h 2017

SLIDE 2

OUR PL AN F OR T ODAY

Stre ss L

e ss

Org a nize yo ur Wo rkspa c e
Ma na g e Yo ur T

ime

Cre a te Ne w I

nte ntio ns

Nurture Yo urse lf
T

ime shifting

I

nfo rming Yo ur Advising Pra c tic e

T

a ke - Awa ys & Re so urc e s

SLIDE 3

F I ND YOUR ZONE WI T H L E SS ST RE SS

Be ing in the zo ne is de fine d b y Ca mb ridg e Dic tio na rie s Online

a s: “If you ar

e in the zone , you ar e happy or e xc ite d be c ause you ar e doing some thing ve r y skillfully and e asily.”

Mindful Che c k-ins
1 minute ST

OP pa use s thro ug ho ut the da y to he lp yo u re fo c us

Do n’ t re q uire muc h time b ut ra the r a shift in yo ur a wa re ne ss
Sto pping ,
T

a ke a b re a th,

Ob se rving ,
Pro c e e ding o n with pre se nc e
1 Minute Pause – ahhhh…

Ho o s, Mic he le (De c e mb e r 30, 2012). T hink Yo u Ca n’ t Me dita te ? T ry T

his. [T

he Muse ] Re trie ve d fro m https:/ / www.the muse .c o m/ a dvic e / think-yo u-c a nt-me dita te -try-this

SLIDE 4

Use visua ls to g e t in the zo ne o r site s like Ha ppify.c o m

Ha ppify: Sc ie nc e -Ba se d Ha ppine ss Ga me s & Ac tivitie s

SLIDE 5

Wha t we do to find o ur zo ne during o ur wo rk da y.

SLIDE 6

And mo re zo ning in o ur o ffic e s…..

SLIDE 7

No w its Yo ur T urn

Wha t a re two ide a s, fro m this wo rksho p tha t yo u mig ht a da pt to yo ur Advising Offic e ? L e t’ s fig ure o ut a wa y to de ve lo p a pla n to imple me nt the ide a s…...

SLIDE 8

F inding yo ur

WHAT

?

SLIDE 9

HOW T O BE GI N – ORGANI ZE YOUR WORK SPACE

Why o rg a nize ?
Sa ve s time lo c a ting wha t yo u ne e d
Mor

e time to foc us o n wo rk tha t ne e ds do ing

L

e ss str e ss fo r yo u

Good e xa mple fo r stude nt a dvise e s
T

a ke 3 – 5 minute s to ma ke a pla n, the n Ac t

Org a nize b y T

hr

w and Ke e p first o r mo ve dire c tly to
Org a nize b y Cate go r

y (i.e ., Po lic ie s)

Ha ve c o nta ine rs a va ila b le
Use stic ky no te s fo r c a te g o rie s
Ha ve a ma yb e c a te g o ry – do n’ t wa ste time re a ding do c ume nts

Tip 1

SLIDE 10

F

ile it (o r sc a n it)

Shre d it o r
T
ss it o ut!

No te : Che c k with

yo ur institutio n a b o ut le ng th o f time to ke e p re le va nt to stude nt re c o rds, pe rso nne l file s, e tc .

SLIDE 11

E XCE PT I ON!

K

e e p a ll T

ha nk You no te s!

T

he y a re ra re .

Just se e ing the sta c k o f the m

c a n b rig hte n yo ur da y!

SLIDE 12

F I L I NG & ORGANI ZI NG

T

r e at your se lf to so me ne w fo lde rs.

L

abe l b y c a te g o ry

Make it F

un - Org a nize & de c o ra te yo ur

de sk with fun c o nta ine rs

Re war

d – Add po sitive pic ture s o r pho to s

Ne e ds - Wha t do yo u ne e d fre q ue ntly?

K e e p c lo se .

Whe r

e ? - o n yo ur de sk, o r file d a wa y, o r in

sto ra g e ?

Ke e p or

ganize d - Se t up a time e a c h da y.

SLIDE 13

DE SK SE T S?

Cre a tive

SLIDE 14

T I ME MANAGE ME NT

Se t a g oa l e a c h da y
Se t a side e noug h time to c o mple te this g o a l – pe rha ps o ne o f

two ste ps to wa rd a la rg e r g o a l.

“T
day, I

will c re ate a g raduatio n planne r fo r the Co mmunic atio n and Me dia Studie s majo rs that inc lude Co re , majo r, and e le c tive re q uire me nts.”

Wha t time of your da y a re yo u mo st pro duc tive o r le a st like ly to

b e inte rrupte d. Pla n to do mo re c o mple x ta sks during this time .

Se t up your e nvironme nt in a wa y tha t is pro duc tive fo r yo u.

Ha ve a ll ma te ria ls ne e de d to c o mple te the ta sk ha ndy, g o o d lig hting , e tc .

Whitb o urne , Susa n (Oc to b e r 27, 2011). A F ive -Minute Guide to E ffe c tive T ime Manag e me nt. Re trie ve d fro m https:/ / www.psyc ho lo g yto da y.c o m/ b lo g / fulfillme nt-a ny-a g e / 201110/ five -minute -g uide -e ffe c tive -time -ma nag e me nt

Tip 2

SLIDE 15

T I ME MANAGE ME NT

E

limina te Distra c tions - Shut yo ur do o r; fo rwa rd yo ur

pho ne ; use e a rplug s. L e t o the rs kno w this is “pro je c t time ”.

Che c k in with yourse lf to se e yo ur pro g re ss.
E

va lua te a nd re work yo ur time fra me whe n

ne e de d.

Re wa rd yourse lf so me ho w o nc e the ta sk is

c o mple te d. Yo u did it!

Whitb o urne , Susa n (Oc to b e r 27, 2011). A F ive -Minute Guide to E ffe c tive T ime Manag e me nt. Re trie ve d fro m https:/ / www.psyc ho lo g yto da y.c o m/ b lo g / fulfillme nt-a ny-a g e / 201110/ five -minute -g uide -e ffe c tive -time -ma nag e me nt

SLIDE 16

MUL T I / SWI T CHT ASK I NG

Switc hta sking e xe rc ise !

(1min 4 se c o nds to 5 min)

https:/ / www.yo utub e .c o m/ wa tc h? v=BCe GK xz3Q8Q

Tip 3

SLIDE 17

MUL T I / SWI T CHT ASK I NG – Re a lity

Cre nsha w, D. (2008). Myth o f multitasking : Ho w do ing it all g e ts no thing do ne (1st e d.). Sa n F ra nc isc o : Wile y, Jo hn & So ns. https:/ / www.yo utub e .c o m/ wa tc h? v=BCe GK xz3Q8Q

Our b ra in is de sig ne d to fo c us o n
ne thing a t a time .
I

nc re a se s c o rtiso l pro duc tio n

Ca n re duc e I

Q

K im, L . (July 14, 2015). Multitasking is Killing Yo ur Brain. Re trie ve d fro m http:/ / www.inc .c o m/ larry-kim/ why-multi-tasking -is-killing -yo ur-b ra in.html

SLIDE 18

COVE Y’ S QUADRANT S - ACT I VI T I E S

Q1 Q2 Q3 Q4

Tip 4

SLIDE 19

COVE Y’ S QUADRANT S – RE SUL T S PRI MARY F OCUS I N ONE ARE A

Co ve y, S. R. (2004). T he 7 hab its o f hig hly e ffe c tive pe o ple : Re sto ring the c harac te r e thic . Ne w Yo rk: F re e Pre ss. Pp 151-154

SLIDE 20

HABI T S – I NT E NT I ONAL PL ANNI NG

Be inte ntio na l whe n c re a ting ro utine s a nd g o o d ha b its.
Sta rt sma ll – 1 o r 2 c ha ng e s a t a time .
Se t a side time to sta y o rg a nize d.
Sma rt pho ne a pps c a n he lp to o .
E

xa mple s:

1st a nd la st ha lf ho ur o f the da y to c he c k e ma il, pho ne

me ssa g e s, a nd pre pa re fo r a ppo intme nts.

Use “c a nne d” e ma il me ssa g e s tha t a llo w fo r

c usto miza tio n.

Pre pa re c o pie s o f re g ula rly use d ha ndo uts.

Tip 5

SLIDE 21

F OCUS – F OL L OW ONE COURSE UNT I L SUCCE SSF UL (L

E HMK UHL , P 44)

Se t a side spe c ific time s
Wor

k – pro je c ts, e ma il

Pr

e par ing – fo r a ppo intme nts

Cr

e ating – wo rksho ps & ma te ria ls

Conne c ting – me e t a nd sta y in to uc h

with c o lle a g ue s a nd ma jo r fa c ulty

L

unc h – if yo u do n’ t ta ke c a re o f yo u,

yo u c a nno t b e the re fo r o the rs

L e hmkuhl, Do ro thy a nd Do lo re s C. L a mping . (1993) Org a nizing fo r the Cre a tive Pe rso n. Ne w Yo rk, Cro wn Pub lishe rs. p.44

SLIDE 22

WORK – L I F E BAL ANCE

Wa ys to I

nfuse E ne rg y Ba c k into yo ur Wo rk

T

a ke b re a ks

Be o pe n to ha ppe nsta nc e o r tho se Butte rfly Mo me nts (Bro o ks, 10)
Nurture yo ur o wn inte re sts & think o f wa ys to sha re yo ur e nthusia sm

Bro o ks, K . Yo u Ma jo re d in Wha t? : Ma pping Yo ur Pa th fro m Cha o s to Ca re e r. Ne w Yo rk : Plume [2010], c 2009.

Tip 6

SLIDE 23

HOW F OL L OWI NG OUR PASSI ONS CAN MAK E US BE T T E R ADVI SORS

L

e a ve o ur c o mfo rt le ve l to le ar

n some thing ne w

Be mo re e xc iting to o ur Advise e s
Pra c tic e patie nc e & pe r

se ve r anc e

F

ind o the r c o -wo rke rs/ stude nts w/ sa me inte re st. Shar

e & gr

w!

So urc e : Wikime d ia Co mmo ns “Ag g ie 80”s Ukule le So urc e : Build ing a Be tte r L ib ra ria n-- One Ma nd o lin L e sso n a t a T ime , Sa lly Go re . (Yo uT ub e )

SLIDE 24

SLIDE 25

BE NE F I T S OF ANI MAL S ON I MPROVI NG T HE QUAL I T Y OF OUR L I VE S

L
we r Blo o d Pre ssure
De c re a se s Stre ss
Se rve s a s a so urc e o f so c ia l suppo rt
L

e ss do c to r visits

Pho to so urc e : F lic kr: L ib ra ry Stre ss Re d uc tio n, Be nning to n Co lle g e . Virg inia T e c h Ne ws 02152017

Tip 7

SLIDE 26

Mo re Be ne fits & Pro g ra m Co nside ra tio ns

Ca n b uild re la tio nships
Re lie ve stre ss during fina ls
We lc o me ne w stude nts
L

e sse n ho me sic kne ss

L
w-c o st
Re q uire s pla nning
Ne e ds pro to c o ls in pla c e

SLIDE 27

But a b o ve a ll…...

“I nte ra c ting with a n a nima l .. pe rha ps c o uld b e c o nside re d a b io lo g ic a l a lte rna tive to a spa .”

So urc e : F ine , Aub re y, (2015). Anima l-Assiste d T he ra py, p. 8.

SLIDE 28

WHAT I S T I ME SHI F T I NG?

“T he prac tic e o f time shifting re c o g nize s that e ve ry sing le mo me nt has a partic ular rhythm to it, and that we have the c apac ity to e xpand o r c o ntrac t an individual mo me nt as appro priate .”

Allo w yo urse lf to g o de e pe r into tha t mo me nt o f

b e ing pre se nt.

E

xpe rie nc e the fullne ss o f life

Cre a te yo ur life in the wa y yo u wa nt it to b e .
-Ste pha n Re c htsc ha ffe n

Re c htsc ha ffe n, S (1996). T ime shifting : Cre ating Mo re T ime to E njo y Yo ur L ife . Ne w Yo rk: Bro a dwa y Bo o ks.

Tip 8

SLIDE 29

Ho w c a n we pra c tic e time shifting a t wo rk?

I

n the Mo me nt

Bo unda rie d T

ime

Ho no ring the Munda ne
Spo nta ne o us T

ime

Do wha t yo u like
T

ime Re tre a ts

Re c htsc ha ffe n, S (1996). T ime shifting : Cre ating Mo re T ime to E njo y Yo ur L ife . Ne w Yo rk: Bro a dwa y Bo o ks.

SLIDE 30

I N T HE MOME NT

T

a ke daily mini- br

e aks a nd b- r

e - a- t- h- e .
Ar

r ive e ar ly fo r me e ting s; c o mpo se yo urse lf b e fo re o the rs a rrive .

Pause a fte r c o mple ting o ne ta sk …

a nd b e fo re b e g inning a no the r.

Be Mindful - g ive yo ur full a tte ntio n to 1 thing at a time .
L

e a rn to time shift in the midst of busyne ss.

E xa mple : While wa iting fo r the pho to c o pie r to finish, time shift into the pre se nt inste a d o f fe e ling the a nxie ty o f ta sks tha t still ne e d to b e c o mple te d. Re c htsc ha ffe n, S (1996). T ime shifting : Cre ating Mo re T ime to E njo y Yo ur L ife . Ne w Yo rk: Bro a dwa y Bo o ks.

SLIDE 31

BOUNDARI E D T I ME

Ar

r ive e ar ly to wor

k. T

a ke this time fo r yo urse lf.

Se t aside r

e gular time for planning—no inte rruptio ns, no c risis

ma na g e me nt, no a tte ntio n to c urre nt issue s a llo we d.

L

unc h is for lunc h - no t wo rk.

Make appointme nts with your

se lf. Use tha t time fo r pla nning , simple

b re a thing a nd tho ug ht.

Re c htsc ha ffe n, S (1996). T ime shifting : Cre ating Mo re T ime to E njo y Yo ur L ife . Ne w Yo rk: Bro a dwa y Bo o ks.

SLIDE 32

HONORI NG T HE MUNDANE

Notic e the satisfac tion yo u g e t fro m simple thing s yo u

do a t wo rk.

E

nte ring a dvising no te s; wo rking o n a spre a dshe e t. Do n’ t rush ta sks; le t yo urse lf b e in the mo me nt.

Pr

ac tic e “se nse le ss a c ts o f b e a uty” in yo ur wo rk

e nviro nme nt.

Bring in fre sh c ut flo we rs, c ha ng e the lig hting ,

re a rra ng e pic ture s o n yo ur wa ll o r de sk.

Be pr

e se nt whe n yo u c le a n yo ur de sk.

Re a lize ho w g e tting rid o f the c lutte r he lps c le a r the

mo me nt.

Re c htsc ha ffe n, S (1996). T ime shifting : Cre ating Mo re T ime to E njo y Yo ur L ife . Ne w Yo rk: Bro a dwa y Bo o ks.

SLIDE 33

SPONT ANE OUS T I ME

L

e a ve the o ffic e so me a fte rno o n with no plans.

T

a ke a vac ation day.

Spe nd time with some one a t wo rk

yo u b a re ly kno w, do n’ t se e o fte n, o r re a c h o ut to so me o ne ne w. T a lk a b o ut thing s o the r tha n wo rk.

Re c htsc ha ffe n, S (1996). T ime shifting : Cre ating Mo re T ime to E njo y Yo ur L ife . Ne w Yo rk: Bro a dwa y Bo o ks.

SLIDE 34

All o f the se shifts o f time he lp us to c re a te time re tre a ts. T his is ho w to “take time to make time and find yo ur zo ne ”. Ahhhh...

Photo Source: http://london.eventful.com/events/urban-retreats-time-change-/E0-001-099829829-7

CRE AT E T I ME RE T RE AT S

SLIDE 35

CONNE CT I NG YOUR ZONE WI T H ADVI SI NG

T

b e a human b e ing who ’ s at

pe ac e in he r skin is c o mfo rting to e ve ryo ne who se e s yo u. And to b e a pe ac e , yo u have to b e yo urse lf. --

Me rc e de s Rue hl

So fa r…

Org a nize d yo ur Wo rkspa c e
Ma na g e d Yo ur T

ime

Cre a te d Ne w I

nte ntio ns

Nurture d Yo urse lf
Shifte d So me T

ime

Re sult = Stre ss L

e ss & Gre a te r F

c us So Yo u Ca n Give Yo ur

Be st T

Othe rs!

SLIDE 36

MOTIVATIONAL INTERVIEWING (MI) IS:

He lping Pe o ple Who Are

Amb iva le nt Ab o ut Cha ng e s Of All K inds.

Co lla b o ra tive ,
Pe rso n-c e nte re d ,
A Wa y T
Ho no r Auto no my,
I

nspiring Pe o ple ,

Re spe c ting Pe o ple ,
L
o king Up T
T

ho se Pe o ple ,

Source: http://www.motivationalinterviewing.org/

Putting all the Tips Together

SLIDE 37

MOTIVATIONAL INTERVIEWING (MI) IS:

No t Ab o ut E

xpe rt-re c ipie nt,

Wo rking With So me o ne As A

Pe e r T

He lp T

he m,

E

vo c a tive – MI Ca lls F

rth T

he Pe rso n’ s Mo tiva tio n & Co mmitme nt F

r Cha ng e

Within An Atmo sphe re Of Ac c e pta nc e And Co mpa ssio n.

A Wa y T
He lp T

a ke Off T he Pre ssure So T he y Ca n De te rmine T he ir Be st De c isio n.

Still E

vo lving ...

Source: http://www.motivationalinterviewing.org/

Putting all the Tips Together

SLIDE 38

I NF ORM YOUR ADVI SI NG PRACT I CE T HROUGH MOT I VAT I ONAL I NT E RVI E WI NG

BASI CS

Clo se the do o r.
F
rwa rd the pho ne .
Give the m yo ur undivide d a tte ntio n.
Use frie ndly b o dy la ng ua g e .
Wo rk to wa rd a 30% vs. 70% mo de l with

the a dviso r spe a king 30% o r le ss.

Andre w, Ste phe n. (De c e mb e r 16, 2016). Mo tivatio nal I nte rvie wing : T he Basic s - Using Mo tivatio nal I nte rvie wing as a Strate g y fo r E ng ag ing Ve ts. Wo rksho p

ffe re d thro ug h Sub sta nc e Ab use a nd Me nta l He a lth Se rvic e s Administra tio n, Sta te o f Ma ine a t the Unive rsity o f So uthe rn Ma ine , Po rtla nd, ME

.

SLIDE 39

I NF ORM YOUR ADVI SI NG PRACT I CE T HROUGH MOT I VAT I ONAL I NT E RVI E WI NG

T HE ME SSAGE & T HE I R DRE AM

Sto p me e ting pe o ple whe re the y a re a t –

inste a d

Re me mb e r tha t pe o ple a re mo re willing to

c ha ng e whe n it is the ir ide a .

Wha t we sa y, ho w we sa y it, a nd ho w it la nds

la rg e ly de te rmine s ho w the pe rso n re spo nds a nd wha t ha ppe ns ne xt.

F
c us yo ur purpo se , a tte ntio n, a nd e ne rg y o n

unde rsta nding wha t the pe rso n’ s me ssa g e me a ns to the m.

Andre w, Ste phe n. (De c e mb e r 16, 2016). Mo tivatio nal I nte rvie wing : T he Basic s - Using Mo tivatio nal I nte rvie wing as a Strate g y fo r E ng ag ing Ve ts. Wo rksho p

ffe re d thro ug h Sub sta nc e Ab use a nd Me nta l He a lth Se rvic e s Administra tio n, Sta te o f Ma ine a t the Unive rsity o f So uthe rn Ma ine , Po rtla nd, ME

.

liste n for the dr e am.

SLIDE 40

MOT I VAT I ONAL I NT E RVI E WI NG - T

IPS

E

mpa thize. Wha t is the pe rso n e xpe rie nc ing no w?

Wha t a re the y no t sa ying ?

L

iste n with yo ur “so ft” e ye s, e a rs, a nd yo ur he a rt.

Be a c c e pting a nd optimistic ; sho w de lig ht in the ir

ide a s.

Be c urious; a llo w the m to ima g ine .
Ope n e nde d que stions whe n a ppro pria te .

T e ll me mo re a b o ut…?

Affirma tions to he lp b uild c o nfide nc e
Double - side d re fle c tion – te st the me a ning , wha t is

no t b e ing sa id, o ppo sing ide a s, pre se nt the dre a m.

Summa rize to he lp so lidify a nd ke e p o n tra c k with

the wo rk yo u ha ve do ne to g e the r.

Andre w, Ste phe n. (De c e mb e r 16, 2016). Mo tivatio nal I nte rvie wing : T he Basic s - Using Mo tivatio nal I nte rvie wing as a Strate g y fo r E ng ag ing Ve ts. Wo rksho p o ffe re d thro ug h Sub sta nc e Ab use a nd Me nta l He a lth Se rvic e s Administra tio n, Sta te o f Ma ine a t the Unive rsity o f So uthe rn Ma ine , Po rtla nd, ME .

SLIDE 41

RE VI E W WHAT WE L E ARNE D T ODAY

Stre ss L

e ss

Org a nize yo ur Wo rkspa c e
Ma na g e Yo ur T

ime

Cre a te Ne w I

nte ntio ns

Nurture Yo urse lf
T

ime shifting

I

nfo rming Yo ur Advising Pra c tic e

SLIDE 42

Re a dy, Se t, GO!

Wha t a re 2 ide a s, fro m to da y, tha t yo u think yo u c a n a da pt to yo ur
wn Advising pra c tic e ?
L

e t’ s ma ke a PL AN to imple me nt the m no w!

SLIDE 43

SMART GOAL S

SMART

Goa ls a re:

Spe c ific – De sc rib e wha t yo u wa nt to a c c o mplish with a s

muc h de ta il a s po ssib le .

Me a sura ble – De sc rib e yo ur g o a l in te rms tha t c a n b e c le a rly

e va lua te d.

Ac tion Orie nte d – Yo ur g o a l sho uld fo c us o n a c tio ns ra the r

tha n pe rso na l q ua litie s.

Re a listic – I

de ntify a g o a l yo u a re a c tua lly c a pa b le o f a tta ining .

T

ime ly – I

de ntify a g o a l tha t b re a ks a lo ng e r-te rm g o a l into a sho rte r te rm g o a l(s) a nd c le a rly spe c ifie s a c o mple tio n da te .

De mb o , M a nd Se li, H. (2013) Mo tiva tio n a nd L e a rning Stra te g ie s fo r Co lle g e Suc c e ss: A Se lf- Ma na g e me nt Appro a c h. (F

urth E

ditio n) (pp. 111-112) L

ndo n/ NY, Ro utle dg e .

SLIDE 44

SLIDE 45

F UN RE SOURCE S!

Co py o f to da y’ s Po we rPo int
Additio na l Re so urc e s (yo utub e vide o s, links, a nd a dditio na l fun stuff!)
Adult Co lo ring . Se e F

re e pa g e s a t: www.c o lo ring pa g e sb liss.c o m

Mo tiva tio na l I

nte rvie wing – http:/ / www.mo tiva tio na linte rvie wing .o rg /

T

he Muse https:/ / www.the muse .c o m/ - sig n up fo r da ily re minde rs o r to se a rc h fo r a rtic le s, jo b s, e tc .

Ba ng o r Da ily Ne ws – Vo lunte e r Do g s a rtic le : http:/ / b a ng o rda ilyne ws.c o m/ slide sho w/ vo lunte e r-do g s-he lp-

uma ine -stude nts-re la x-re lie ve -stre ss-o f-fina l-e xa ms/

Artic le s o n pro duc tivity, yo ur zo ne , a nd a nima l the ra py
Pe t Pa rtne rs, Be st Pra c tic e s- Co lle g e Stre ss Re lie f Pro g ra m w/ Pe t Pa rtne rs, 6/ 3/ 15

https:/ / yo utu.b e / Cp UA9I g BXL Y

http:/ / do g so nc a mpus.o rg , K

e nt Sta te Unive rsity

T

he E lle n Sho w o n Multita sking : https:/ / www.yo utub e .c o m/ wa tc h? v=Q45c UHfvMZU

Re la xing Music fo r Stre ss Re lie f - https:/ / www.yo utub e .c o m/ wa tc h? v=g ZL

RjXo rI _4

Bre a the in sync with this link:

https:/ / 31.me dia .tumb lr.c o m/ b 1406e a 40336d c 68e 5404b 380c 391d96/ tumb lr_nsj9tc MOg Y1q kv5xlo 1_500.g if

Ba b y Gig g le vide o s - https:/ / www.yo utub e .c o m/ wa tc h? v=L

49VXZwfup8

T

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