Advertising
Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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

More by this author

5 Ways To Crush Negativity And Get Your Success Mojo Going 10 Tips To Make Healthy Eating A Habit 10 Miracle Foods That Will Give You Younger-Looking Skin 15 Tempting Yet Healthy Alternatives For People Who Dislike Salad 5 Ways To Overcome Entrepreneur Isolation

Trending in Entrepreneur

1 13 Characteristics of Highly Successful Entrepreneurs 2 How to Start Working for Yourself and Become Your Own Boss 3 Top 5 Easy-to-Use Accounting Software for Small Businesses 4 10 Best Success Books You Need to Read to Be Great at Business 5 16 Young And Successful Entrepreneurs Who Prove That Age Is Nothing but a Number

Read Next

Advertising
Advertising
Advertising

Last Updated on March 29, 2021

5 Types of Horrible Bosses and How to Beat Them All

5 Types of Horrible Bosses and How to Beat Them All

When I left university I took a job immediately, I had been lucky as I had spent a year earning almost nothing as an intern so I was offered a role. On my first day I found that I had not been allocated a desk, there was no one to greet me so I was left for some hours ignored. I happened to snipe about this to another employee at the coffee machine two things happened. The first was that the person I had complained to was my new manager’s wife, and the second was, in his own words, ‘that he would come down on me like a ton of bricks if I crossed him…’

What a great start to a job! I had moved to a new city, and had been at work for less than a morning when I had my first run in with the first style of bad manager. I didn’t stay long enough to find out what Mr Agressive would do next. Bad managers are a major issue. Research from Approved Index shows that more than four in ten employees (42%) state that they have previously quit a job because of a bad manager.

The Dream Type Of Manager

My best manager was a total opposite. A man who had been the head of the UK tax system and was working his retirement running a company I was a very junior and green employee for. I made a stupid mistake, one which cost a lot of time and money and I felt I was going to be sacked without doubt.

I was nervous, beating myself up about what I had done, what would happen. At the end of the day I was called to his office, he had made me wait and I had spent that day talking to other employees, trying to understand where I had gone wrong. It had been a simple mistyped line of code which sent a massive print job out totally wrong. I learn how I should have done it and I fretted.

My boss asked me to step into his office, he asked me to sit down. “Do you know what you did?” I babbled, yes, I had been stupid, I had not double-checked or asked for advice when I was doing something I had not really understood. It was totally my fault. He paused. “Will you do that again?” Of course I told him I would not, I would always double check, ask for help and not try to be so clever when I was not!

Advertising

“Okay…”

That was it. I paused and asked, should I clear my desk. He smiled. “You have learnt a valuable lesson, I can be sure that you will never make a mistake like that again. Why would I want to get rid of an employee who knows that?”

I stayed with that company for many years, the way I was treated was a real object lesson in good management. Sadly, far too many poor managers exist out there.

The Complete Catalogue of Bad Managers

The Bully

My first boss fitted into the classic bully class. This is so often the ‘old school’ management by power style. I encountered this style again in the retail sector where one manager felt the only way to get the best from staff was to bawl and yell.

However, like so many bullies you will often find that this can be someone who either knows no better or is under stress and they are themselves running scared of the situation they have found themselves in.

Advertising

The Invisible Boss

This can either present itself as management from afar (usually the golf course or ‘important meetings) or just a boss who is too busy being important to deal with their staff.

It can feel refreshing as you will often have almost total freedom with your manager taking little or no interest in your activities, however you will soon find that you also lack the support that a good manager will provide. Without direction you may feel you are doing well just to find that you are not delivering against expectations you were not told about and suddenly it is all your fault.

The Micro Manager

The frustration of having a manager who feels the need to be involved in everything you do. The polar opposite to the Invisible Boss you will feel that there is no trust in your work as they will want to meddle in everything you do.

Dealing with the micro-manager can be difficult. Often their management style comes from their own insecurity. You can try confronting them, tell them that you can do your job however in many cases this will not succeed and can in fact make things worse.

The Over Promoted Boss

The Over promoted boss categorises someone who has no idea. They have found themselves in a management position through service, family or some corporate mystery. They are people who are not only highly unqualified to be managers they will generally be unable to do even your job.

Advertising

You can find yourself persistently frustrated by the situation you are in, however it can seem impossible to get out without handing over your resignation.

The Credit Stealer

The credit stealer is the boss who will never publically acknowledge the work you do. You will put in the extra hours working on a project and you know that, in the ‘big meeting’ it will be your credit stealing boss who will take all of the credit!

Again it is demoralising, you see all of the credit for your labour being stolen and this can often lead to good employees looking for new careers.

3 Essential Ways to Work (Cope) with Bad Managers

Whatever type of bad boss you have there are certain things that you can do to ensure that you get the recognition and protection you require to not only remain sane but to also build your career.

1. Keep evidence

Whether it is incidents with the bully or examples of projects you have completed with the credit stealer you will always be well served to keep notes and supporting evidence for projects you are working on.

Advertising

Buy your own notebook and ensure that you are always making notes, it becomes a habit and a very useful one as you have a constant reminder as well as somewhere to explore ideas.

Importantly, if you do have to go to HR or stand-up for yourself you will have clear records! Also, don’t always trust that corporate servers or emails will always be available or not tampered with. Keep your own content.

2. Hold regular meetings

Ensure that you make time for regular meetings with your boss. This is especially useful for the over-promoted or the invisible boss to allow you to ‘manage upwards’. Take charge where you can to set your objectives and use these meetings to set clear objectives and document the status of your work.

3. Stand your ground, but be ready to jump…

Remember that you don’t have to put up with poor management. If you have issues you should face them with your boss, maybe they do not know that they are coming across in a bad way.

However, be ready to recognise if the situation is not going to change. If that is the case, keep your head down and get working on polishing your CV! If it isn’t working, there will be something better out there for you!

Good luck!

Read Next