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Learn How To Work Not 1, But 3 Of Your Brain Regions For Maximum Smartness!

Learn How To Work Not 1, But 3 Of Your Brain Regions For Maximum Smartness!

How many times do you find yourself distracted when trying to complete an important task? How often do you suddenly snap out of a daydream for the hundredth time when you know you need your full attention on what’s in front of you?

Procrastination is a natural byproduct of the human brain being unable to focus 100% for long periods of time. Research has found that we can only focus on what’s in front of us 53% of the time. So working on developing a strong “attention muscle” is the key to creating more focus on tasks and, in turn, allows us to spend our time and attention optimally in the moment.

But how can we train our minds to pay more attention and become more focused?

The Two Ways Our Brain Stops Us From Focusing

It causes feelings of frustration, demotivation and even failure, but when we’re faced with a task that needs our focus and energy there’s only so long our brain will allow us to 100% put our attention into it. The two main procrastination avenues are:

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  • Daydreaming or Zoning Off: We all have times when our thoughts drift away but an interesting study [1] conducted by Harvard psychologists Matthew Killingsworth and Daniel Gilbert, found that we actually spend around 47% of our waking hours in this daydreaming mode. This means that while you’re supposed to be focused on various important tasks throughout your day, half the time you’re actually focused on something else. We’re usually more mindful of this when we feel stuck on a task that requires a lot of our energy and focus. Our brain dreads the ‘hard work’ and wants to avoid it as much as possible hence we eventually lose focus.
  • Distractions: How we decide to spend each moment makes or breaks our productivity. While technology has made things much faster in many areas of our life, it’s also the biggest cause of distraction. The quick-fix stimulation it provides us outweighs the meaningfulness we find in tasks and projects. In terms of convenience and speed, technology allows us to work much quicker yet the paradox here is that the faster we complete tasks, the harder it is for us to work in a deliberate manner. And this is why we spend 47% focused on anything but the task at hand.

It goes without saying that this has massive productivity costs especially as our time and attention are so intricately connected in order to get things done. In other words, the less attention you devote to a task, the more time you have to complete it because you’re actually working less efficiently.

    Why Productivity is More About Mindfulness and Intention

    When we talk about productivity, we tend to assume it’s more about getting work done in less time but this isn’t the case. If we’re looking at it from a place of energy, focus and attention, then it’s more about being deliberate with what we do and doing it with intention.

    The power of being productive is all about carving out more time and attentional space around the tasks that you do. As a result you create the room to work on higher-return tasks in each mindful moment, and fend off low-return tasks and so become a more productive person.

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    According to neuroscientists, our attention is made up of three parts:

    1. Central Executive: This is the thinking and planning part of your brain located in the prefrontal cortex.
    2. Focus: This is the process of narrowing your attentional spotlight on any given task in order to help you work more efficiently.
    3. Awareness: This helps you become more aware of both your external and internal environments in order to help you work more mindfully and deliberately.

    The three of these together are what makes up your main attention muscle and building up this important muscle involves using all these elements equally.

      How To Train Your All-Important Attention Muscle

      Be Mindful of Your Distractions

      Next time you have an important task to complete, keep a notepad by your desk and make a note of every distraction, interruption and daydream that occurs. This will make you much more aware of how often it happens and can eventually allow you to deal with distractions before they pop up. Switching off alerts on your phone is a common one especially as it can take as long as 25 minutes to refocus after an interruption has happened.

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      This is an important strategy of defence against interruptions that will minimise the need to refocus while boosting your attention, focus and flow.

      Single-Tasking

      Focusing on just one thing at a time is the absolute best thing you can do to be optimally productive. This doesn’t necessarily mean “focus harder” but instead prioritise your list of things to do and start with the most important first. Yes, your mind mind may wander or you might start reaching for your phone but try to resist those thoughts and stick to what you need to do in the moment. Catching yourself and acknowledging the distraction is the best way to renew your focus before too much time has passed.

      There’s nothing better than the feeling of flow and being fully immersed in whatever task or project you choose to do so allow yourself to feel that benefit.

      Chew Gum

      Yes you heard right! You may have heard this trick before and thought it was an old wives’ tale but a study by researchers at Cardiff University found that chewing gum can increase your alertness and improve attention span. The act of chewing ignites the brain and tells the body that nutrients are on the way, therefore decreasing hunger pains (a common excuse for procrastination). But another more mindful way of using gum to lessen distraction is to provide focus with the repetitive chewing action and bringing awareness to the breath especially if you opt for the minty variety.

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      Focus and Refocus

      The consistency of a task is down to your attention span and we all have an attention span limit. What you do when you reach this limit is the crucial key for success. Most of us are unable to sustain attention on one thing for more than around 40 minutes at a time so this is usually a great moment to stop and have a break. However, it’s important to come back to the task and refocus.

      People with the best focus simply realise that when they get off-track they must repeatedly choose to refocus. It’s a good habit to get into because this ability to renew attention, trains you to “pay attention” to things that last for more than a few minutes such as a long movie. So the secret key to improving your attention span is a constant cycle of focus, distraction and refocus.

        So be honest with yourself. Do you spend more time on distractions when trying to get a task done? Could you have finished the project in half the time? Try becoming more mindful of where your focus is going. Note how often your thoughts wonder or how many times you check your phone notifications and aim to improve your attention span by focusing for short bursts, breaking and then refocusing. By doing this you’ll experience the wonderful feeling of flow, success and fulfilment in completing difficult tasks.

        Featured photo credit: snapwire via pexels.com

        Reference

        [1]https://news.harvard.edu/gazette/story/2010/11/wandering-mind-not-a-happy-mind/

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        Leon Ho

        Founder & CEO of Lifehack

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        Last Updated on January 14, 2019

        The Key to Finding Job Satisfaction and Having a Successful Career

        The Key to Finding Job Satisfaction and Having a Successful Career

        Regardless of whether you hold an entry-level administration role or regularly travel to the ends of the Earth as a hot-shot senior executive, you can still find yourself harboring an emptiness… a feeling that something is missing. A popular assumption that experiencing job satisfaction and a successful career should be underpinned by a well-rounded suite of tangible benefits, no longer holds true for many of us.

        We’d never deny health care benefits, appropriate and fair remuneration, bonuses and travel perks in a job package. However, even if served to us on a silver platter, those features can only satiate us to a certain point.

        You might wonder what governs entrepreneurs and start-up business owners to quit their lucrative jobs, essentially look the gift horse in the mouth and kiss such benefits goodbye! There can be an irresistible pull to mastermind a business with products and/or services that serve the greater good of community wider than that constituting their daily existence.

        Even with research showing entrepreneurship to pose greater threats to their mental and physical health, this unique breed of individuals choose to go against the grain in chasing their dreams of being their own boss. Why? Why would anyone risk this type of career suicide?

        Whether you’re an employee, have recently taken the leap to being a business owner or been in business for a while, the commonality is a congenital condition we all share as human beings; to feel a sense of purpose, value and contribution to our community. Despite it being harder to find this for ourselves in today’s world, these approaches will help you achieve ultimate satisfaction through the twists, turns and joyrides that are essential features of shaping a successful career.

        1. Search for Opportunities That Feed Your Passion, Not Temporary Excitement

        Even though well-intended, the ‘feel good now’ compass that career coaches and consultants often recommend you use to create career satisfaction can actually do you more harm than good. Excitement is transient. It doesn’t last. Passion is the compass you need.

        Passion and excitement are two different things. The resounding career legacy that still draws you to turn up on the job regardless of the sunshine or storm that awaits you…that’s passion. It’s like a mental and/or emotional itch you can’t shrug off. Staying attuned to that calling will breed success for you sooner or later. Patience is key.

        You’re also likely to have more than one key passion. Beware of getting caught in the notion you have to find your one true purpose. In fact, run immediately from any coach who tells you there is only one. There isn’t.

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        Your passion is a journey that can take multiple forms so forget thinking there is the single dream job out there that will give you satisfaction in every way you can imagine. It simply doesn’t exist.

        Consider embracing different roles and projects to help you fuel your passion or fuel your pursuits in finding it. Job satisfaction and your career success will be all the more sweeter from a wider range of enriching experiences.

        2. Don’t Position Job and Career Satisfaction Assessments as Pivotal Guides to Your Success

        Despite their popular use for vocational guidance, assessment tools such as Gallup’s Clifton Strengths and the Myers Briggs Type Indicator have come under fire[1] as being limited to the amount of true value and direction they can offer partakers.[2] These and many other guidance assessment tools (e.g. VIA Character Strengths , DISC ) are self-report questionnaires that don’t have normative population data against which to compare your results.

        Simply remember these tools help you develop a stronger sense of what you identify as strengths and weaknesses within yourself, not in comparison with other people. They will still add insight around what sorts of career opportunities, tasks and projects are going to light your fire, what ones are going to extinguish it and what will prod and keep the coals steadily smoldering.

        3. Be Clear on Your Personal Values, Ethics and Principles and Choose Relationships That Support You Honoring Them

        Teamwork, collaboration, open communication and trust are commonplace for any flourishing work environment. However, whether or not your personal values can be honored in your work can make or break your job satisfaction.

        How committed do you want to be to an organization that expects an average of 10 unpaid overtime hours every week under the guise of ‘reasonable overtime’? Are you willing to accept their construing this expectation as ‘strong commitment’ at the expense of your partner and children waiting at home for you? What are your boundaries concerning when you clock on to their time and when you clock off to yours?

        Being very in tune with what your personal values, principles and ethics are will bid you well in the job satisfaction stakes. Spending time to reflect on experiences and working relationships you’ve had – the good, the bad and the ugly – will help you make well-informed searches and grounded decisions that will propel your career success.

        Finding and nurturing relationships with associates and colleagues who share similar values doesn’t just make your day-to-day pursuits more enjoyable. You become fortunate to work with like-minded people who will support, understand and appreciate you like a second family.

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        Being able to honor your personal values in your work means you will still be able to sleep at night when you have to tread where others fear to, and make extremely difficult decisions others would never ever dream of having to make as you forge success in your career.

        4. Be Clear on Your Own Definition of What Having a Successful Career Means for You

        It’s tempting to get caught up in the ideals and projections of success expressed by those we love, admire and respect. Underneath, we all want on some level to belong to a successful club of some sort.

        With research reporting how much money we feel we need to be truly happy,[3] many of us try to subscribe to the notion that having the car of our dreams or taking a European holiday annually will not bring us happiness. The truth, however, for many of us is these tangible rewards are congratulatory reminders of our persistent efforts to chase our career pursuits.

        If those are things you aspire to, don’t let anyone steal your desire and want to feel deserving of these things, that those are some parameters by which you define your career success.

        Despite consistently being the top revenue earner for two years running, you may not wish to become the sales manager. You may not wish to step out into running your own business even though you consistently excel as an employee, delighting clients and repeatedly receiving glowing testimonials.

        Your definition of career success might be enjoying the predictability of a regular workplace routine. You get to leave – without feeling guilty – at the same time each day, love the people you work with and get to spend a good, uninterrupted amount of work-stress free quality time with your family. That picture is also blissful job satisfaction and complete career success.

        5. Identify the Sorts of Challenges and Problems You Want to Learn to Overcome

        Standard advice you might receive from a career coach might be to look for opportunities where you get to capitalize on exercising your strengths and career-related activities you enjoy.

        However, to become a success at anything involves improvement. To excel at anything often involves stepping outside boundaries and comfort zones where others wouldn’t. This means dedicating focus and attention to things you’re not so good at and things you don’t like.

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        Here’s where working with a coach can be particularly helpful. Map out the experiences that were unsavory in your working history. Were there challenges you opted out of, projects you failed at or toxic relationships that blasted your sense of purpose and self-worth into oblivion? It’s within these experiences that you might just find the most valuable lessons and guiding lights for your trajectory to achieve greater job satisfaction.

        If your natural leadership style is to be a collaborator, finding opportunities that require you to apply a more dictatorial style might be needed. Discussing a secondment or short-term project where you get to develop and test your skills can be a step further in earning contention to lead a larger project down the track.

        With several of the company’s boldest personality types penciled to roll out the operation, you’ll not only develop skills that earn your right to throw your hat in the ring; those key players have an opportunity to see your competence. You can then work on building relationships with those stakeholders before you need to hit the ground running should you win the lead.

        Greater job satisfaction comes with planning and choosing the lessons and opportunities you want to learn, not desperately flailing, floundering and hoping for the best.

        6. Keep Reviewing Your Goal Posts and Be Amenable to Change

        The word ‘career’ is indicative of a longer-term pathway of change, growth and development. The journey is dynamic.

        You will accumulate new skills and let those you no longer need, become rusty. Your intrigue will be stimulated by new experiences, knowledge and people you meet. Your thinking will continue to expand, not shrink. As a result, your goalposts are likely to change.

        A major part of enjoying a successful career is not just setting goals effectively, but regularly reviewing and readjusting them where necessary. However, moving the posts or the target still needs to take place by applying the same processes by which you originally created them. The strength of your emotional connection to those revised goals needs to be the same, if not stronger.

        By asking yourself the following questions, you can assure your developmental and growth trajectory is still on course:

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        • Would working toward these goals still allow me to honor my personal values, principles and ethics at the same capacity if not greater?
        • Do the activities I need to undertake to meet these goals honor my highest priorities?
        • Does this feel right for me and those who are nearest and dearest to me?
        • Is this aligned with my passion?
        • Is chasing this goal a right step for me to take now or is this a detour or distraction which could delay my greater plan?

        Each of your career goals should have different review periods. Whatever you do, stick to the review schedule you set. It will not only keep you focused but help you see your progress (or lack thereof) and allow you to timely re-chart your course before you get too far down the track. You don’t want to waste time haphazardly heading in the wrong direction.

        7. Be Prepared to Let Go

        It can be unfathomable to us as to why others risk leaping into the unknown when everything truly appears fine and dandy in the career realm. The company provided stability, recognition, financial success, interesting projects and the promise of a promotion…what was wrong? Why now jump sideways to run a café or train in another field altogether?

        Nothing may have been wrong at all. It was all going right. It was just the end of a chapter. Perhaps the yearning for the next step is actually taking a different trajectory entirely. You may want to simply experience a different rhythm. Perhaps it’s time to pursue a different passion.

        If you have leaped from employee-land to freelancing or have made the reverse-jump (or you know someone who has), you will have quickly grown a different appreciation for pros and cons each work lifestyle brings. Working for yourself can bring the greater realization of your creativity, whether or not it can be monetized to earn you a living.

        When your customers are buying you or a product you designed and fashioned, there is a direct level of appreciation and gratitude that can elevate your confidence in the way you have never experienced as an employee, regardless of your rank.

        Similarly, there are times where we need to recognize our business ventures were adventures, not long-term life-changing empires. There are times we need to recognize that time is what provides the clearest limitation of how long we persist for in such pursuits.

        We have to recognize the absence of enough financial, mental, emotional and physical breadcrumbs that tells us we’re no longer meant to push in that direction. At least, not for the present time.

        The Bottom Line

        Above all, keep the momentum. As long as you remain committed to pursuing work opportunities that allow you to honor your highest priorities, the truth of who you are and what you stand for, achieving ultimate job satisfaction and a successful career will never be too far away.

        More Resources to Help Advance Your Career

        Featured photo credit: Csaba Balazs via unsplash.com

        Reference

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