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Is Your Office Space Stressing You Out? Here are 5 Tips to Declutter And Destress

Is Your Office Space Stressing You Out? Here are 5 Tips to Declutter And Destress

A recent survey found that as many as 8 in 10 Americans are stressed out about their jobs. That means, if you’re reading this, there’s a good chance your work is causing you stress.

But why is work so stressful? For a lot of people, just the idea of going to the office causes angst. In fact, as many as 78% of people get Sunday night anxiety about going to work on Monday. The problem could be the office space itself. It could be that it’s too small, too cluttered, and too loud. This may not sound like much, but for many, this can be the root cause of workplace stress. Studies have shown that your environment affects your mood and your health, so creating the a positive office environment might be the key to getting rid of some of your stress.

If your office space is stressing you out, try out these 5 ideas and see if you can’t transform your environment (and your mood) for the better:

1. Declutter your desk

You may have heard the old Einsteinism, “If a cluttered desk is a sign of a cluttered mind, of what, then, is an empty desk a sign?”

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Proponents of this way of thinking will often tell you that people with messy desks are more creative. This may be true, but it’s good to remember that they’re not creative because of their messy desks, it’s just that creative people tend to be disorganized. Messy people also tend to be more stressed than they appear. Maybe that’s why, in her book, “The LIfe-Changing Magic of Tidying Up”, Marie Kondo says that “visible mess helps distract us from the true source of the disorder.” So organize your desk! How you do so is up to you—it’s the thought that counts. People with organized desks are often:

  • Less likely to commit a crime
  • Less likely to litter
  • More likely to show generosity
  • More likely to give to charity

The above traits are all associated with happy, unstressed people.

2. Get organized online

No one likes working with a control freak, but maintaining a level of control in your life (and in your office) matters to your mental health. Even small degrees of control, especially in chaotic office environments, can make all the difference in lowering stress.

This is also true for digital spaces. Try to find a place for everything you use online and use software that helps you stay organized. This may sound obvious, but so many people function with disorganized file folders and inefficient routines. This will help you develop better digital habits that make things more streamlined in future.

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In addition, organizing your day the night before (with calendars and blocks of time), can help you break things down into digestible chunks that are less intimidating.

You might even end up saving yourself a lot of time. The 40-hour work week is a relic. People are working an extra 7 hours a week on average, with nearly 1 in 5 working over 60 hours a week. A little more organization could go a long way towards a shorter work day.

3. Don’t rely on caffeine

Offices promote some very unhealthy behavior in Americans. Bad posture and bad vision are often the easiest to identify, but few people point out one of the greatest offenders: the coffee pot.

On average, Americans drink 3.1 cups of coffee a day. That’s quite a lot of caffeine. While we all need a burst of energy sometimes, but coffee might not be the best place to get it. Studies show that caffeine from coffee lasts longer than we thought and can be a leading cause of compounding stress. So the more trips you make to the coffee machine, the more stress builds up inside. It’s worth exploring options that keep your body and brain decluttered. If you’re suffering from a lack of energy, your problem might just be a lack of vitamin D.

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4. Schedule out-of-office time

Taking breaks for your brain is good. When you take a break, you deactivate your brain. When you return, you activate it. This back and forth allows you to refocus your goals and not overthink anything.

Studies have also shown that people who give themselves time for a 30-minute walking break from work were generally more enthusiastic and relaxed while being less stressed. And you shouldn’t just take small breaks, either—4 in 10 americans don’t take their full vacation time. This is a big mistake. Take your vacations. They’re good for you!

5. Find a quiet space

For focused, highly productive work—it’s best to find a quiet space to think. But that can be difficult when 70% of companies feature an open-floor plan. This can lead to a lot of stress. In this digital age of hyper-productivity, we require quite, relaxed spaces without distractions to think and function. That’s why it’s important to take advantage of every quiet space you can around the office. Otherwise, the overwhelming white noise might just drown you out your thoughts.

But those spaces may not be in your office, or even in the same building. If that’s the case, you might think about taking “off-sites” once in awhile. A change of scenery can be the best way to boost your productivity.

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Moving on, without stress

Your environment matters. Whether it’s a cluttered desk, a noisy office, or just antsy, caffeine-addicted coworkers that can’t stop watching YouTube videos, our office environment greatly impacts our work productivity.

The secret to staying decluttered and destressed is to recognize the impact that clutter and stress has on you, take positive steps to reduce that impact. This will help you live as healthy and stress-free a life as possible.

Featured photo credit: https://picjumbo.com/ via picjumbo.com

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Last Updated on May 21, 2019

How to Be More Creative and Come up with Incredible Ideas

How to Be More Creative and Come up with Incredible Ideas

Regardless of how creative you already consider yourself to be, there’s a good chance you would like to level up your creative abilities.

You might want to write a better song, think of better solutions to problems at work or around the home or maybe paint a picture.

In any case, the good news is that creativity is not born: it’s made, and each one of us has the potential to be more creative and come up with incredible ideas.

“Creativity is any act, idea, or product that changes an existing domain, or that transforms an existing domain into a new one.” — Mihaly Csikszentmihalyi

The definition of creativity is broad, and reminds us that creativity is not limited to artists or musicians. It does however require that we have some kind of impact on the domain in which we create.

Creativity also emphasizes values.

“The process of having original ideas that have value” — Ken Robinson

This makes up for what Csikszentmihalyi misses out. For instance, we can make a change in the world without adding significant value. Any destructive act, like smashing a window, creates change, but it doesn’t necessarily create valuable change.

In short, there isn’t one single definition of creativity It’s up to us to find a definition that feels true and useful. When you know what your standard is, It’s much easier to embrace creativity and start to cultivate it.

And in this article, you will learn how to be more creative and take a good look at what goes into the creative skill:

1. Cultivate Focus

In order to create, there needs to be a focus on creating something, whether it’s a song, a theory, a product, or a sculpture.

You could also call this “drive” – it’s the initial spark that drives the solution to a problem, or the will to get on your laptop and start typing.

However, it’s worth noting there are different stages to the creative process: the divergent stage and the convergent stage.

In the divergent stage, we want a broad focus – we want to be willing to let in lots of different inputs, ideas and insights. This is the time for brainstorming all possible ideas and solutions.

In the convergent stage, we start to narrow our focus, like a camera lens. At this stage, we start to drill down to a handful of ideas or solutions, discriminating throughout the process.

How to cultivate focus?

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Take a 20 Minute Walk

Walking away and getting your heart rate up is the best free tool you have in regaining your focus.

I know it might seem counterintuitive to take a break right when you’re at your busiest, and especially when you’re drowning in your massive to do list, but the effects it will have on your clarity and ability to focus are undeniable.

Walking is physiologically proven to release stress, and clear your mind. In fact, most of my most brilliant ideas (and some pretty terrible ones too) have occurred on my daily walks.

If you give this technique a try, what you’ll find is that you’re much more productive than you were before you took a breather.

Over time, if you do these walks daily, you’ll quickly find that your to-do list starts to feel a lot less significant, and a lot more doable. It’s all about keeping razor focused, and that’s what short daily walks will gift you.

2. Build a Structure

When I wake up in the morning, I start the day with a structure in mind. I know that 15 minutes will be dedicated to meditation, 30 minutes to coffee and reading, 20 minutes to yoga and so on.

The structure of this morning routine might be boring, but the act of each task in itself has the potential to be, on some level, “creative.”

The point of structure is that it gives you the space to make time for something you want to do. It helps you carve out the time to do your creative work. Once you begin that thing in itself, you are free to go about it however you’d like.

Without structure, we can lose focus and can feel overwhelmed with possibility. If you’ve ever looked at a blank page and felt too overwhelmed with possibility to make a mark on it, you’ll know what I mean. How much easier it gets when you are given some guidelines or a deadline?

The trick is finding the right amount of structure for you and your creative needs. Too little structure and we feel overwhelmed. Too much structure, and we risk feeling limited and stifled.

Again, it’s worth thinking about creating in those two stages: divergent (less structure) and convergent (more structure.)

How to build a structure?

Create a Morning Routine

Your morning routine doesn’t have to be rigid or so arduous you dread waking up. In fact, it should feel like the opposite. When you get a routine that works for you, you’ll look forward to starting the day.

We all have different needs and preferences which can shape our ideal routine. In the book, Daily Rituals: How Artists Work by Mason Currey, you can be inspired over 160 different creators’ daily routines, from Charles Darwin to Pablo Picasso.

Experiment with any that take your fancy, and see how you feel with a bit more structure to start your day.

You can also take a look at this article about morning routine for inspirations: The Ultimate Morning Routine to Make You Happy And Productive All Day

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3. Find Motivation

There is a theory that suggests: people will be most creative when they feel motivated primarily by the interest, satisfaction, and challenge of the work itself — not by external pressures. This is also known as intrinsic motivation; a drive that comes from within.

Think of a time when you did some of your best work — chances are you were totally absorbed in what you were doing, to the exclusion of everything else. You were completely focused on the work itself, barely noticing time flying by.

Now think of a time when you felt under pressure to perform. Maybe it was an exam, or a commission for an important client, or maybe your boss had told you “there’s a lot riding on this.”

Notice the difference? In the first memory, you were driven by intrinsic motivation, which made it relatively easy, even enjoyable, to be highly creative.

In the second memory however, extrinsic motivation was breathing down your neck, distracting you by whispering about the rewards for success and the horrible consequences of failure: likely making it harder to focus on the task at hand.

For this reason, intrinsic motivation, if you can find it, is what separates the good from great creative work.

This isn’t to say only internal motivators help. I personally get motivated by luring myself to work with a good cappuccino at my favourite cafe. That will get me ready to write or edit or whatever I’ve been avoiding.

How to find motivation?

Connect to Your “Why”

Your “Why” is your fuel: the thing that drives you forward, that gives you a reason to do what you’re doing.

‘He who has a why to live can bear almost any how.’ — Friedrich Nietzche

When you have a reason to do something, a purpose or a goal that matters to you, you can connect your daily actions to it. Then, each act becomes infused with meaning and you find that intrinsic motivation comes naturally.

The trick is to remember your “why” and connect with it on a regular basis.

Think about how you want to feel on a daily basis. What would you like to accomplish in the next year? What would you like for yourself in the next five years? How about in your lifetime?

Ultimately, the tasks you face on a daily basis, or at least some of them, will connect to a greater purpose if you follow this path and you will find you feel more motivated to create and less resistance.

If you aren’t sure where to start looking for motivation, this will help: How to Get Motivated and Be Happy Every Day When You Wake Up

4. Be an Expert in a Chosen Domain

Research has shown that just as expertise in one domain does not predict expertise in other unrelated domains; creativity in one domain does not predict creativity in other unrelated domains.[1]

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So just because you can paint a pretty picture, doesn’t mean you can creatively solve a mathematical problem.

If you’ve taken one of those tests like the Torrance Tests of Creative Thinking, which will ask you to think of a bazillion uses for a pencil, and scored well, unfortunately this is only an indicator of divergent thinking skills. It is not a predictor for creativity all round.

The good news is, you can train your creativity in your chosen domain. Much like a muscle, you can isolate exercises to strengthen it.

Of course you can still do a total body workout – or atotal creativity workout – but it means your creativity-training exercises need to come from a wide variety of domains; not just thinking up uses for a pencil.

How to become an expert?

Make a Mastery Training Plan

Following our physical workout analogy, it’s worth applying the habits of great athletes to your chosen creative domain. For example:

1. Decide what area/s you want to work on

Much like a tennis player who decides they need to improve their serving technique, you can decide what area within your creative domain you want to improve at. Get specific.

2. Decide how much time you can dedicate

Most of us don’t have all day to train like a pro tennis player might, but you can likely squeeze 20 to 30 minutes in a day, if you want to. Whatever the time you can allow is, decide to dedicate yourself to it.

3. Review your progress

Finally, in order to check your progress, you can take regular reviews. Decide what your metrics are, and take time each week to check in with yourself.

How many days did you practice? How did you compare to the previous week? This kind of review can help you stay on track, and actually creates more intrinsic motivation as you see yourself develop.

5. Create a Conducive Environment

A psychologist in 1943 proposed that behaviour is:[2]

“a function of both the person as well as the physical environment they are in.”

I would suggest that the act of creating is a behaviour and that, even though it begins as an internal process, it’s very much affected by and even dependent on the environment we are in.

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I started noticing how environment affects me when I worked in an office. Over time, I realized that the more people who were in or who were talking, the more distracted I was. If I got to the office early before my coworkers arrived, I was twice as effective.

I was even more effective if I was at home. Now that I work from home, I know I’m even more effective when in certain coffee shops. Ideally, places that have high ceilings, gentle lighting, some barely noticeable background music – and excellent coffee.

It’s these little variations in our environment that can really shape our creative output.

If you’re an introvert, you probably do your best work alone. If you’re an extrovert, you probably do your best work in the company of others.

This isn’t to say you should find one way of doing things and stick to it: in fact, varying your environment from time to time is a great way to stoke the creative fire too, which we’ll touch on more later.

How to create a conducive environment?

Add or Subtract Stimuli

Novelty in our environment has been shown to stimulate the release of dopamine, a neurotransmitter that increases our desire to seek out reward.[3]

If you’re looking for creative motivation, adding some novelty into your environment can be just what you need.

On the other hand, some people are highly sensitive and when it comes to having too much stimulation in their environment, they find it difficult to focus.

Experiment with working in different environments. Note how you feel. Note whether you do better creative work or have more interesting ideas when you’re alone or with others.

Try listening to music, people chatting or try being in complete silence. Try a dimly lit room, try working in bright sunlight.

In each case, note how you feel before, during and afterwards and rate the quality of your work.

The Bottom Line

Creativity is not one particular skill or talent one can have. It comes in as many broad and unique flavors as there are people on this earth.

To be more creative, take little steps each day. Acknowledge where and when you feel most inspired, motivated and original and spend more energy in those areas.

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Featured photo credit: Sticker Mule via unsplash.com

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