Advertising
Advertising

You Can Finish Your Workweeks On Thursday By Doing These 6 Things

You Can Finish Your Workweeks On Thursday By Doing These 6 Things

Do you ever feel like your workweek always drags on while the weekend zips by before you know it? It’s a cruel kind of torture. And it never seems to end.What if there was a way to change the structure of your workweek so that your week flew by and all the hard work was done by Thursday?

Even though we wish we could have every Friday off, wouldn’t it be nice to use your Fridays as a “bonus” day to tackle bigger assignments (that you never have time to get around to) and get a head start on next week?

Yes, it’s seriously doable. Yes, many successful people and companies already use flexible workweeks.[1] And yes, you can do it too if you use your time wisely.

Advertising

1. Start with the most important tasks

Start your day by spending the first 90 minutes on your most important task.[2] According to research,[3] the human body functions on cycles called ultradian rhythms. This term refers to 90-120 minute brain cycles that take place when we’re both awake and asleep. This rhythm determines when our body and brain are most energized and when we need some down time. Even if you don’t feel like it, your brain is most active in the morning. This is the best time to do your best and most important work!

2. Setting time boxes increases productivity

Setting a time box for every task we do can help us be more efficient and get more accomplished.[4] Timeboxing assigns a fixed time period to a particular task, increasing productivity. Break down your tasks into 30 minute or hour-long increments. Have a larger task that can’t be completed in a short time period? Break that big boy down into smaller tasks that can be completed in manageable time boxes.

Once you’ve mastered putting each task into a time box throughout your day, increase your productivity even further by shrinking your time boxes! Shoot to complete your task in a shorter time period by shrinking the box by 10% or 20%.

Advertising

The trick to successful timeboxing is to work on that task until the deadline for that duty ends. Then, it’s time to move onto the next item on your list. When you set a tight deadline for each different task throughout your day, it motivates you to raise your productivity level and get your work done.

3. Pinpoint three most important tasks

Rather than rattling off a long to-do list of tasks you need to get done for the day, pinpoint the three most important things you need to focus on.[5] Having a long to-do list isn’t a measure of success, especially if you can’t complete the most important tasks on the list. Put these assignments on your calendar so you remember the high-points for each day.

By highlighting the three most important missions every day, you’ll accomplish what matters most on your list. This improves your ability to prioritize. When top priorities are achieved, productivity is accomplished, and your workweek just got shorter.

Advertising

4. Find shortcuts to save time

Highly productive people find shortcuts to save time.[6] Now, just be clear, a “shortcut” doesn’t mean sloppy work. We’re talking about time-saving methods for repetitive tasks. There are probably a thousand different ways to save time, but there are a few tried and proven methods that always work. Take a look at your daily routine and pinpoint places where you’re spending a lot of useless time doing repeated tasks.

  • Keep a basic template for repeated emails or documents
  • Let technology do the work for you by scheduling simple daily tasks
  • Generate checklists to streamline work

Even if you make small changes, anything that saves you 10 to 15 minute per day adds up. That’s extra time you can use to be more productive in other areas, all part of the plan to shorten your workload which shortens your workweek.

5. Write a stop doing list

To be more productive, write a stop doing list.[7] What are you going to stop doing that is going to make you successful and more productive? Sometimes, it’s as simple as reducing your time spent doing useless tasks like checking facebook (some studies show that most people spend about 50 minutes every day!)[8]

Advertising

If you can take 30 to 60 minutes every day and make it a point to stop doing unproductive tasks, that time adds up to 2-4 hours for a four day workweek. That’s almost half a workday!

6. Post-work routines make you sharper

Have a post-work routine can help you relax and become even sharper the next day.[9] By utilizing a routine after you clock out for the day, you’re giving your body and brain the chance to refocus and regenerate. It’s important for your post-work routine to include some sort of physical activity that involves mental focus like working out, playing your favorite sport, or even playing a game of ping pong or pool.

Doing this type of activity allows your body to relax and destress. Unwinding from the work-day may seem like a waste of time. But by relaxing and taking a mental break, you’re setting yourself up for sharper focus and productivity for your next work day.

Even though these changes might seem insignificant, they really add up. Additionally, putting in longer hours doesn’t always result in more work getting done. After so many hours, our brain shuts down and our ability to work efficiently goes down the drain.In the end, there’s no better way to start your weekend than knowing you dominated your week. Use Monday through Thursday to accomplish your weekly workload, and use Friday to tackle big projects and get a head start on next week. Even if your employer doesn’t support a shortened work week, there’s nothing stopping you from upping your performance and setting yourself up for success.

Reference

More by this author

Amanda Light

Wife, Mom, Writer

7 Resistance Band Exercises You Can Try at Home for a Perfect Body Shape How to Resist Every Temptation and Be a Winner in Life The Benefits of Kettlebell Workouts You Might Not Know (+8 Exercises You Should Try!) You Can Finish Your Workweeks On Thursday By Doing These 6 Things You Can Easily Become A Knowledgeable Person (With This Learning Approach)

Trending in Productivity

1 5 Reasons for Your Facebook Addiction (and How to Break It) 2 The Secret of Success to Achieving Anything You Want Revealed 3 Do What You Love and Love What You Do to Achieve More 4 How to Wake Up Early: 6 Things Early Risers Do 5 How to Set Professional Development Goals for Success

Read Next

Advertising
Advertising
Advertising

Last Updated on September 23, 2020

5 Reasons for Your Facebook Addiction (and How to Break It)

5 Reasons for Your Facebook Addiction (and How to Break It)

Facebook is embedded into lives around the world. We use it to connect with friends, share important milestones, and check in with the news. However, what may seem like harmless scrolling can become harmful if it takes up inordinate amounts of time and turns into a Facebook addiction.

The first step to breaking any bad habit is to understand the symptoms and psychological triggers that made you pick up the habit in the first place. Below you’ll find the common causes, and the good news is that, once you’ve identified them, you can implement specific strategies to get over your Facebook addiction.

Symptoms of a Facebook Addiction

Do you find that the first thing you do when you wake up is grab your phone and scroll through Facebook? Is it the last thing you see before falling asleep? You may have a Facebook addiction. Here are some more of the signs and symptoms[1]:

  • You end up spending hours on Facebook, even when you don’t mean to.
  • You use Facebook to escape problems or change your mood.
  • You go to sleep later because you’re glued to your screen.
  • Your relationships are suffering because you spend more time on your phone than you do talking with the people you care about.
  • You automatically pull out your phone when you have free time.

You can check out this TED Talk by Tristan Harris to understand how Facebook and other social media gain and hold our attention:

Psychological Reasons for a Facebook Addiction

A compulsive Facebook addiction doesn’t come out of nowhere. There are often root causes that push you into Facebook, which can ultimately manifest as an addiction once you become dependent on it. Here are some of the common causes.

Procrastination

Facebook can cause procrastination, but many times, your tendency to procrastinate can lead you to scrolling through your Facebook feed.

Facebook capitalizes on your tendency to procrastinate[2] by incorporating a news feed with an infinite scroll. No matter how far down you go, there will always be more memes and status updates to keep you distracted from whatever you should be doing.

Advertising

Thus, it might be helpful to change your perception of Facebook. Instead of looking at it like a place to be social or kill time, frame Facebook as the enemy of your productivity and purpose. Doesn’t sound as tempting now, right?

Loneliness or Indecision

Facebook resembles a boring reality TV show that is on full display during every hour of the day. Do you really need to tell everybody what you ate for lunch? I doubt it.

You don’t share such trivial details to add value to people’s lives. You’re likely doing it because you’re lonely and in need of attention or approval[3].

Seeking opinions from your friends could be a sign of indecision or low self-confidence. If you get a bad suggestion, then you can conveniently blame somebody else, thus protecting your ego.

Social Comparisons

Social comparison is a natural part of being human[4]. We need to know where we stand in order to judge our rank among our peers. And Facebook has made this all too easy.

When we get into Facebook, our brains are bombarded by hundreds of people to compare ourselves to. We see our cousin’s amazing vacation to Europe, our friend’s adorable baby, our brother’s new puppy, etc. Everything looks better than what we have because, of course, people are only going to post the best parts.

This extreme form of social comparison with a Facebook addiction can, unfortunately, lead to depression. One study pointed out that “people feel depressed after spending a great deal of time on Facebook because they feel badly when comparing themselves to others”[5].

Advertising

People-Pleasing

Facebook takes advantage of your desire for instant gratification[6]. Your brain receives a dopamine hit every time you see that red notification light up. Dopamine is a chemical in your brain that causes you to seek pleasure from things.

Pleasure sounds nice in theory, but dopamine is responsible for self-destructive behavior if overproduced. Thus, becoming a slave to your notifications can destroy your self-control in a hurry.

If that wasn’t bad enough, the human desire to be liked and accepted is at play, too. Every time you get a “Like,” your brain decides that means somebody likes you. Keep this up and you’ll turn into an addict desperate for another “hit.”

Fear of Missing out (FOMO)

Facebook wrecks your focus by preying on your fear of missing out. You check your Facebook feed during a date because you don’t want to miss any interesting updates. You check your messages while you drive because a friend might have something exciting to share.

One study found that “a high level of fear of missing out and high narcissism are predictors of Facebook intrusion, while a low level of fear of missing out and high narcissism are related to satisfaction with life”[7].

Therefore, while you may feel temporarily glad that you didn’t miss something, research shows that FOMO will actually reduce your overall life satisfaction.

How to Break a Facebook Addiction

Now that you know some of the causes of a Facebook addiction, you may be ready to break it. If so, follow these 5 steps to get over your addiction and improve your mental health.

Advertising

1. Admit the Addiction

You can’t fix a problem if you deny it exists. Don’t beat yourself up, but do try and be honest enough to admit you’re a Facebook addict. If it makes you feel any better, I’m a recovering addict myself. There is no reason to be ashamed.

Telling a trusted friend might help you stay accountable, especially if they share your goal.

2. Be Mindful of Triggers

In order to discover the triggers that lead you to use Facebook, ask yourself the following questions. It may be helpful to write them down at a journal.

  • What did I do? (scrolling, sharing, notification checking, etc.)
  • When did I do it? (down-time at work, as soon as you woke up, right before bed, on a date, etc.)
  • What happened right before? (a stressful event, boredom, etc.)
  • How did this make me feel? (stressed, anxious, sad, angry, etc.)

Once you’re aware of what pushes you to use Facebook, you can work on tackling those specific things to get over your Facebook addiction.

3. Learn to Recognize the Urge

Every time you feel the urge to update your status or check your feed, recognize that impulse for what it is (a habitual behavior—NOT a conscious decision). This is especially powerful when you complete step 2 because you’ll be able to make a mental note of the specific psychological trigger at play.

Have a plan for when you feel the desire to use Facebook. For example, if you know you use it when you’re bored, plan to practice a hobby instead. If you use it when you’re stressed, create a relaxation routine instead of jumping on Facebook.

4. Practice Self-Compassion

Facebook is an epic time-suck, but that doesn’t mean you should criticize yourself every time you log-on to your feed. Beating yourself up will make you feel bad about yourself, which will ironically cause you to be even more tempted.

Advertising

Self-loathing can only lead to failure. You might end up deciding it’s hopeless because you are “too lazy.”  If you want to break your addiction for good, then you need to be self-compassionate.

5. Replace the Addiction With a Positive Alternative

It’s a lot easier to eliminate a bad habit when you decide on a good habit that you would like to replace it with. I applied this idea by choosing to pick up a book every time I was tempted to check my feed.

The result blew my mind. I read over a hundred pages in the first day! Trust me when I say those “few minutes of down-time” can add up to an obscene amount of waste.

Having a specific metric to track is important. If you want to stay encouraged, you need to have compelling evidence that your time would be better spent elsewhere.

For example, download an app to help you determine exactly how much time is spent on Facebook so you know how much of your life you’re losing to it. Then, when you find a healthy alternative, you can feel good about all the time you’re giving to it!

Final Thoughts

Facebook addictions aren’t uncommon in today’s technologically dependent world. In the pursuit of human connection, we’ve mistakenly taken our interactions online, thinking it would be an easier alternative. Unfortunately, this is no replacement for genuine, face-to-face interaction in real life.

If you think you have a problem, there are things you can do to tackle it. Get started today and improve your overall well-being.

More on How to Use Social Media Less

Featured photo credit: Tim Bennett via unsplash.com

Reference

Read Next