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10 Ways to Reclaim Your Mental Space Amidst a Busy Schedule

10 Ways to Reclaim Your Mental Space Amidst a Busy Schedule

Is today’s landscape of over stimulation (media, smart devices, multitasking, high-stress work environments) making you increasingly anxious? Do you find yourself fleeting through a busy schedule, meeting tight deadlines and being constantly contacted while barely getting the time to be present, enjoy an experience, or live in the moment? You’re not alone. And what’s more—living in such a state of excessive stimulation can leave you mentally fatigued and lower your productivity.

Try these easy tips to find your calm and reset and reclaim your mental space amidst any busy schedule.

1. Start an easy breathing technique.

This simple 4-2-4-2 breathing technique increases focus, energy and promotes relaxation. Inhale for a count of 4, hold for a count of 2, exhale for a count of 4, hold for 2. Feel the air fill your lungs as you breathe in and feel the air leave your lungs as you exhale. Repeat this 5–10 times and feel your mind and body instantly relax. Do it at least once a day to get your body and mind in a calmer and more focused state of being.

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2. Less is more.

If you’ve got a schedule that doesn’t allow you any wiggle room any day of the week, then you need to do less. Rushing from task to task without  a break can lead to multiple unwanted outcomes. You could start to burn out. Mental fatigue can make you to take longer to complete your tasks, getting even more anxious. As you rush through your activities, you may not complete one or more the way you would like to because you’re moving on to the next. You’re impatient and snappy when that’s not the real you.

So, start to prioritize your tasks and let a few of them go. Perhaps move some to another day. They will always be there for you when you wake up tomorrow. You’ll find yourself being more productive, more efficient, and more content.

3. Reclaim your morning.

If your morning starts with reading the news or checking your email while sipping your first cup of coffee or tea and solving problems on your drive to work, then you might be jolting your body into a state of over-stimulation before it is ready. Ease it in and reclaim your morning. Enjoy your shower. Sip your beverage slowly. Nourish the smell and taste. Take a moment to enjoy your breakfast. Start your work activities only when you’ve moved through your morning space.

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4. Do something fun every day.

We’re generally wired to give 100% attention to something we consider fun to do. Even spending 20–30 minutes on something you enjoy—like gardening, wood carving, cooking, baking or whatever hobby you cherish—can have you unwinding from your day’s stress and training your mind to focus wholly without distractions. Shifting your thoughts to something totally different from what you generally do all day will also help you unwind completely and feel mentally refreshed.

5. Rest your mind with sounds of nature.

Anxiety surmounts when we’re surrounded by a lot of activity and navigating a bustling world every day. You need to get away and clear your mind without having to go on a vacation. If you can get to a park, lake, beach or river, then sit by the water and listen to the sounds and environment. If you can’t, then step back anyway. Put those headphones on and listen to calming sounds like trickling water, waves washing ashore or other sounds. Zone out the world and listen to sounds of nature. Feel your stress melt away as you realize and appreciate nature.

6. Try a few yoga stretches.

Yoga is an age-old proven technique for disciplining mind and body. Many yoga websites offer easy poses with pictures and instructions for a beginner or even the advanced yogi. Try a few simple stretches to start your day with energy of even relaxing stretches to unwind at night. Whatever you fancy, you’ll start to slowly develop a rhythm that will help you clear your mind and enhance your focus.

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7. Connect with friends.

We’re social beings. Human interaction is paramount to our wellbeing. Positive human interaction is comforting, soothing, and even calming. Friends do just that. Step out and meet a friend for coffee or dinner. Listen to them talk and appreciate the safety net of friendship and have a good laugh. Get a good mental reset.

8. Unplug from devices.

We’re always “plugged in” and this is one of the main culprits of over stimulation in today’s culture.

Disconnecting can be hard. Start with ½ a day every week to be unplugged from your phone or computer.  Fill that time with something, or someone, fun. Take a walk or sit at a café and watch people go by. Browse an old bookstore or antique shop. Maybe you’d like a long drive out to the country. Let the time pass without Wi-Fi. Enjoy the space and feel your inner Zen bloom.

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9. Read a book in bed—the old fashioned way.

Good sleep rests your mind and body. Lack of sleep increases anxiety, reduces concentration and interferes with your productivity. When you’re getting ready for bed, your brain triggers the production of Melatonin, a sleep hormone that signals your body to get ready to sleep. Blue light emitted from your tablet or phone can suppress melatonin production. Over time, this leads to disrupted sleep/ wake cycles (circadian rhythm) or a restless night. Try an old fashioned page-turner instead. Keep your room dim and cool. Create a cozy environment to get the best sleep you can so you wake up well rested and alert.

10. Identify your “happy place” reset.

There’s something that makes you happy—a place you loved, a place you long to be or an experience you cherished so much you would love to have it again. Whatever your happy place is, it’s your mental safety net. Think about this once in a while. Take a good 5 minutes at least to visualize your happy place. Imagine yourself there, taking in the sights and sensations. This will reset your thoughts and help guide you to what you really want and what you really enjoy.

Conclusion

Disengaging and anchoring your thoughts to achieve mental well being is a step by step process. Don’t worry about being perfect. You’ll get better at it with practice. As part of the safety briefing on airplanes, they always tell you to put your oxygen mask on first before assisting others. Your mental well-being is just as important so you can be your best for all that rely on you. Don’t ever give up your mental space.

The whole purpose is to reach a state of happy gratitude and calm, a state that you can control and command at will so you can be well while you’re being productive.

Featured photo credit: Jill Wellington via pixabay.com

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Published on January 7, 2021

How To Train Yourself When You Lack Attention To Details

How To Train Yourself When You Lack Attention To Details

Some people see the trees for the forest, and some see only the forest, meaning they lack strong attention to detail. But even if you’re one of the people who take a macro rather than a micro view, true professionalism requires balancing both.

If focusing on the fine points is not your forte, you will benefit from training yourself to pay attention to details. You will profit by saving yourself time, effort, money, and credibility.

Why Training Yourself in Attention to Details Pays Off

You add value to your organization when you make the effort to ensure that you performed your work thoroughly and effectively. This is why job postings often list “attention to details” among the required skills.

When you present your supervisor or client with well-completed, high-quality work the first time, it maximizes your value and minimizes wasted time. Detail-oriented people are also more adept at catching mistakes that could lead to costly blunders.

Moreover, attention to detail is an indicator of possessing other in-demand employee qualities, such as organization, thoroughness, and focus. In some professions, such as accounting, engineering, medical research, and more, you can only excel if you have trained yourself to pay attention to details.

In other professions, possessing strong attention to detail is the very quality that will get you promoted to a position where you will be asked to consider the big picture.

Finally, if you are the “go-to” details person, everyone else on the team can relax a bit. They know the project is in good hands and will likely throw you more projects as a reward. This will ultimately lead to your advancement.

3 Important Aspects of Becoming More Detail-Oriented

Here are the 3 important things you need to learn if you want to remedy your lack of attention to detail:

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  1. Respect deadlines
  2. Understand the work-flow plan
  3. Build in time to mess up

1. Respect Deadlines

Deadlines lend all projects a finish line. One smart idea is to take the given deadline and work backward from it, calculating when your piece of the project is due. Then, if you stick to the proscribed schedule for completing the mini-projects that you have, you will never miss a deadline.

One important note on this: It is smarter to stick to the deadline and turn in work that merits a “B+” than to blow the deadline with “A” work. Chances are, through revision and suggested changes from others on the team, you can bring up your B+ work to an A later. But if you disregard deadlines, you will lose the respect of your boss and fellow teammates.

2. Understand the Work-Flow Plan

Your team is developing work in conjunction with other teams who have projects and deadlines of their own. When you grasp the whole work-flow plan, you may be able to either add insight to the greater project or to your own smaller piece of it that others at the firm will consider valuable.

3. Build in Time to Mess Up

You can expect that “what can go wrong will go wrong.” Don’t overpromise on deadlines. Something likely will mess up, but when it does if you built in the time to fix it, those around you won’t freak out.

Chances are, you already give your attention to several details. Take heart. You can do this! You can overcome your lack of attention to detail and become more detail-oriented.

For starters, consider this: Most people take the time and put in extra effort into the activities or undertakings that matter to them most. Training yourself to become more detail-oriented can mean adopting a similar pattern of behavior.

Apply the same attention you give to your appearance. Are you a meticulous dresser? Do you pay attention to how you pair patterns and colors, and how you accessorize a particular outfit?

This is the same system to use when you lack attention to detail with your work. Give every item careful consideration so that each one contributes to the perfectly pieced-together whole.

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Assemble the ingredients the way you do when you cook. Cooking and baking from scratch require close attention to details as you measure and add each ingredient in sequence, and you time everything so that the meal comes together at the same time.

Similarly, your work product requires you to gauge whether all the ingredients have been added and that your final product is delivered on time.

Organize your business network like you do your social contacts. If you follow a broad base of friends and acquaintances on social media, you can apply similar skills to stay up-to-date on details associated with business acquaintances.

When you meet somebody who could be influential to your career or a resource for improving your skills, follow that person on social media. Respond to their posts to keep the lines of communication flowing.

12 Tips to Help You if You Lack Attention to Detail

Teaching yourself to take note of important details involves sharpening your perceptions and thinking ahead. The following tips will help you adopt these practices. Master these habits when training yourself to become detail-oriented.

1. Learn to Listen Well

You will pick up relevant information and needed nuance when you apply the skills of active listening. In conversations, train yourself to make eye contact, give your undivided attention to the speaker, and ask pertinent follow-up questions.

Training yourself to pay better attention to details in conversations includes learning to fully concentrate on what others have to say. If you find it hard, there’s no harm in taking notes on what they say.

2. Pay Attention to Social Cues

Make a point of noticing body language and facial expressions that provide insights into how others perceive a situation. Social cues offer details that give you an understanding of how words and actions impact others. The infamous character Michael Scott of the television show “The Office” epitomizes the consequences of not paying attention to others’ body language.[1]

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3. Follow Rules

Rules and protocols usually come about from lessons learned and are put in place to avoid further mishaps—whether from a safety or efficiency standpoint. If you’re given step-by-step procedures to follow, check them off as you go. Also, return to the rules at the project’s end just to make sure you adhered to them all.

4. Take Notes

Note-taking is a way to boost your retention and gives you something to refer back to when you need to keep track of pertinent details. You will also heighten your focus as you listen for relevant information. Review your notes shortly after the meeting or conversation and highlight the content that you intend to apply.

5. Prioritize What Needs Your Attention Now

When you have a full slate of work that demands your attention, take a few moments to sort assignments from most to least urgent. Keep a calendar, spreadsheet, or project planning software up-to-date with schedules and deadlines to help you stay organized.

As you tackle each urgent assignment, give it your full attention so no details are missed. Give yourself ample time—especially if you tend to be someone who waits until the last minute—as rushing can make you overlook important details.

6. Have a Detail-Oriented Assistant Check Your Work

If you lack attention to detail, then it makes sense to seek help from someone detail-oriented. If you have this option, take advantage of it. Two sets of eyes are better than one. Just be sure to credit your assistant for their help once the project is completed.

7. Learn the Rules of Writing Well

English is a difficult language, and grammar, punctuation, and spelling can all sabotage you unless you pay attention to detail. When in doubt, look it up. Free to use website services such as Grammarly can help.

8. Proofread Before You Hit Send

Nothing is perfect in its first draft. If you lack attention to detail, then put in the extra effort before submitting things. Before you send off any written work, check carefully not only for misspellings and incomplete sentences but also for improper tone, inappropriate colloquialisms, and inconsistent formatting. When your written communications are error-free, they will have their intended impact.

9. Minimize Distractions

It is impossible to stay focused when colleagues carry on conversations nearby or your mobile notifications ding you throughout the day. Do your best to limit distractions.

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If you are working where there is a lot of noise or side activity, try wearing noise-canceling headphones or seeking out a quiet corner. Disable your notifications when you need to focus, and resolve to only check them after you have completed your assignment.

10. Take Breaks

It may sound counter-intuitive to stop and take a walk, but it’s necessary. Walk away from the screen. Moving from one task to the next across the span of your workday is a recipe for brain fatigue. Give your brain a recess time when you come to a natural stopping place or after you complete one project and before you start the next. These short pauses are necessary for sorting through all the details needed for coming up with successful solutions.

11. Make Time for Reflection

At the end of a workday, take a few minutes to go over the day’s events in your mind. What was said or relayed in conversations? What is the status of the projects you worked on? What else occurred that you should pay attention to? Could there have been any details you might have missed that you should address tomorrow?

12. Keep a Detailed To-Do List

This simple organizational tool is your best ally for getting your work done on time and for paying attention to the details. If you are pressed for time (and who isn’t?), write your list to coordinate with dayparts.

Allot a certain number of hours to complete each task, do it, and then check it off. Nothing feels more rewarding than completing all the tasks on your list. But if you can’t finish them, then carry them over to the following day.

Final Thoughts

Details may seem small, but they can become a lot larger when they are overlooked. If you know you lack attention to detail, commit to training yourself to embrace the many facets that can help you consistently excel in the tasks you set out to accomplish.

When you begin to catch your mistakes in advance or apply the tidbits of information you gathered from paying close attention, you will know that you have trained yourself in the fundamentals of becoming detail-oriented. After that, you should start hearing the phrase “Great job!” more often.

More Tips on Boosting Your Attention to Detail

Featured photo credit: Cristina Gottardi via unsplash.com

Reference

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