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How to Detect and Fight Against Your Biggest Productivity Killers While Writing A Ph.D.

How to Detect and Fight Against Your Biggest Productivity Killers While Writing A Ph.D.

Writing a Ph.D. thesis isn’t easy. Things don’t get any better with the research too. But when procrastination gets in the way, everything may fall apart.

The point here is not only to survive your Ph.D., but to build the foundation of your scientific career before it has officially begun. That means you need to be good at time management, get things done quickly, and find the balance between work, life and study. In other words, you need to hack productivity. And the best way to do that is to eliminate the things that prevent you from being productive and staying focused.

4 Distractions Every Ph.D. Student Has to Deal With

Distractions are the biggest productivity killers. And they come in many forms. Here are the main ones and what you can do to eliminate each:

1. Too much noise in the background.

Often that’s not up to you. You may not have the chance to sit in silence at your place and enjoy and distraction-free study environment. And that’s alright. In this case, you can go find a better place that suits your needs. Be it the library, or any coffee shop that’s peaceful enough for you to be focused for hours and complete your work successfully.

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2. People bothering you all the time.

Productive work is all about being concentrated on the current task and letting go of everything else. But if someone’s always coming in the room while you’re in the zone, or if others keep calling and texting you all the time, you won’t be able to do your best.

The solution here is simple. Be direct. Let them know you’re serious about becoming a good scientist one day and are now dedicating time daily to get closer to your goal. Figure out when you’re most productive during the day and which hours you’ll invest in focused work, and tell people not to bother you during that time if it’s nothing urgent.

3. Social media and other Internet distractions.

It would be great if you could just unplug and be laser focused until you get your Ph.D. done. But most of your work is online, and there are plenty of distractions in the digital world, too. You may spend too much time on social media and mobile apps, or have the bad habit of browsing the Net for hours without looking for anything in particular. Some prefer to watch meaningless videos, check email too often, or else.

All that wastes your precious time. So, set some limits. Get a software that blocks your access to the Internet for a start. It will help you when you need to get to writing, for instance.

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4. Fear of failure.

That too distracts us and makes us procrastinate all the time.

Many students feel afraid of not getting things done well, or in time, or else. They think about other works they’ve seen recently and think they can’t create anything like that. As a result, they start playing negative scenarios in their heads, imagining how others won’t like their work, and how that can ruin their whole career plan.

But all that is just in your head, if you too are going through such uncertainty. Fear of failure is an illusion and you’ll need to let go of it and get to work instead. Or try the opposite. Visualize yourself doing great, being respected for your work, becoming a successful scientist.

Now that you can easily detect the main types of distractions and focus more easily, it’s time to boost your productivity more. Here are some things to keep in mind:

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4 Productivity Tips and Tricks

1. Know your why.

Every time you do research, complete an assignment, or write a thesis, you have the chance to do it mindfully and even enjoy the process if you develop the right mindset. That can easily happen by knowing why you do what you do and keeping it in mind until you complete it. Every single task you finish gets you one step closer to becoming a scientist. Everything you read expands your horizons and becomes a powerful asset in the future.

2. Break big projects into smaller ones.

The big picture is scary most of the time. But every huge project consists of small steps to take. So, define them. Write them down. Then turn them into even smaller ones until you get to one action you can start with right now that will take less than 5 minutes. This way you won’t procrastinate or fear failure as this one step will be easy and simple.

What’s more, it will give you a sense of accomplishment and will motivate you to move to the next item on the list.

3. Be organized.

Have a place for everything, and get it back there after you’ve used it. This one single habit can save you a lot of time and worries. Also, have a to-do list. Write down everything that needs to be done the moment it comes up. This way you won’t need to remember every little detail and will always know what’s left to be done. Last but not least, declutter. Keep your workspace organized. Have less belongings and get rid of anything you don’t really use.

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4. Prioritize.

Sometimes there will be way too much stuff to get done. And our time is limited. Therefore, you’ll need to be selective if you want to keep seeing progress. Once you’ve defined your most productive time, for instance, make sure you dedicate it to nothing else but studying. And when you create your to-do list, decide what’s most important and put it on top. Then, work on it first thing in the morning.

So that’s how you hack productivity and start getting more done in less time. All the rules are simple, but you’ll need to build the productivity habits mentioned here and stick to them.

What about you? What other distractions get in the way of your productivity and how do you deal with them?

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Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

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      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

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                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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