Advertising
Advertising

Published on February 5, 2020

How to Compartmentalize to Live a Stress-Free and Successful Life

How to Compartmentalize to Live a Stress-Free and Successful Life

Wouldn’t it be wonderful not to feel stressed and be present in each moment, so you can truly focus and deal with whatever life throws at you?

Being able to compartmentalize is one way to get to a place where you feel more in control of your life. It allows you to divide up the tasks, responsibilities and thoughts you have into different areas, so they don’t overlap and fight for your attention all the time.

You can then sort all of your inflight tasks and projects, and put them all into various virtual boxes allowing you to work on only one thing at a time.

Compartmentalizing helps stress management as it can reduce anxiety and tension. It’s an approach that is commonly used to avoid mental discomfort and helps with the conflicting views of those around us every day.,

To practice compartmentalizing, there are various techniques and approaches you can do this in your mind and practically through how you organize your life.

You can then build up rules, habits and approaches to reduce stress and become more in control.

1. Practice Compartmentalizing Through Visualisation

Starting to visualize your journey towards a long term goal or vision helps you to begin compartmentalize.

One approach is to visualize yourself going on a journey in a car taking on board whats going to help you achieve your goals and not taking on board what isn’t serving you.

Let me explain:

Any issues or stress in your life as you come alongside them, move them into another car or house that’s not on your journey or isn’t on your journey yet.

For example, you have a big pitch coming up at work, but it’s weeks away, and it’s already causing you anxiety. Place it in a house that’s much further up the road as you shouldn’t be worrying about it yet. Then focus hard on the house telling yourself it’s okay to have it there and you will deal with it when you’re ready. You then continue on your journey.

Keep going on this journey, moving each dominant thought into another car or house until you feel you have a place for each of your main worries or thoughts. Anything that you don’t want on your journey at all, say no to it and remove it.

You’ll soon feel more in control and calmer the more you practice this approach.

Advertising

2. Focus on Thing at a Time

This may sound obvious, but knowing you should focus on one thing at a time versus actually doing it are two very different things.

Multitasking doesn’t work and impacts your focus and productivity.

Pick one task. It doesn’t matter if it’s large or small, then set a timer which is a little promise to yourself that you won’t be distracted during this time. Entirely focus on that task until the timer is finished.

Use a Google timer, a stopwatch or an app. It doesn’t matter as long as it has an alarm once complete.

Practising this which is named Deep Work by Cal Newport in the book called Deep Work is the ability to focus without distraction on a cognitively demanding task. The more you practice this skill, the better you’ll become.

3. Recognize When You’re Going within Yourself

You may be working on a task at work when something triggers an adverse reaction in you like a comment from a work colleague, or you’re reminded of a particular situation that impacted your confidence in the past.

At this moment, don’t go within yourself.

Practice recognizing when this happens, so that you can accept it in that moment, then let it pass.

You can literally talk to yourself, ideally in your head if you’re not on your own saying, I recognize this, but now I’m moving on as it doesn’t serve me.

4. Write it Down

No matter how focused you’re and well practised with compartmentalization techniques, thoughts and ideas will still pop into your head.

To prevent these thoughts from repeating themselves, write them down by keeping a small note pad with you at all times.

Just a word or two is needed so not to distract you from what you’re currently working on. You can then move on with what you’re doing, knowing you’ve recognized this thought.

By doing this, you stop the repeating thought in your head by acknowledging it with the action of note-taking.

Advertising

5. Simplify What You’re Working on at Any One Time

At work or at home, some requests or projects can at times seem overwhelming.

When the ask is large or complex, it’s hard to know where to start. This feeling of being overwhelmed triggers stress, and you naturally start doubting yourself. You think how you can possibly get this done with everything else going on in your life.

How do you solve this?

You simplify everything. This doesn’t mean the request has just become simple and easy to do, but you break it down into more straightforward tasks by compartmentalizing them.

If a project has multiple tasks, group them into different compartments or areas to break it down and name these areas. Then pick an area and move through each task one by one. If a task is too hard or complex, break it down again into smaller tasks until you can do them.

Focus on one area at a time. You’ll never complete all your tasks in one go, so why worry about them? Each time you complete a task, you’re one step closer from completing them all.

6. Focus on What Only You Can Control

Distracting thoughts or the actions of those around can often throw you off course either physically or mentally.

Being able to compartmentalize allows you to focus on what you can control at that moment and not let others move you into a stressful place or distract you.

Any external triggers like a driver with road rage, a rude pedestrian or a rude comment from a work colleague, remind yourself you can control how you can react at that moment.

One technique to help with moving on is showing gratitude in these situations. Sounds unusual, but let me explain:

A rude pedestrian is crossing the road at the wrong time, which causes you to slam your breaks on and get stuck at a red light. Rather than let the stress build-up, simply say thank you for doing that as this has helped me improve my focus for the journey ahead. It may have even prevented something more serious from happening further on in your journey.

By merely saying thank you and seeing the positive in the situation, it immediately reduces your stress levels and allows the situation to pass by.

7. Group Everything You Do Under Your Goals

Like the visualization technique where you take yourself on a journey in your mind and grouping everything into compartments, you can do the same with your physical actions.

Advertising

For every action you plan to take, align it with a goal you’ve set for yourself whether that’s for work, personal or relationships. By doing this, you’re compartmentalizing in the physical world to allow you to stay focused and in control.

Compartmentalizing your goals also makes sure you’re working on what is bringing you the most value and getting you to your goals faster.

Now with this approach in place, if you’re tempted to work on something that doesn’t align with your goals, you can say no to it.

8.Create Time Barriers

Creating time barriers has multiple advantages to managing stress, your workload, and how productive you’re.

Designating time for yourself, when there are no work distractions, social media or any other type of distraction that might elevate stress levels is vital for managing life in general.

Everyone will have different times of the day when you can do this, but for example, blocking out 6 am – 7 am every morning for exercise, reading time or meditation is a fantastic way to start the day.

To do this, you need to do two things:

Plan your week every week and place this me-time in your diary and ideally what you want to do during this time, so you don’t waste it. Then share with those you’re close too when you’re doing this and why. Be open about the why as they then can help you make sure you keep these times slots free.

9. Set Rules for Yourself

Look at the behaviors that could create stress, lack of focus or put yourself in situations that don’t serve you. Then create rules to either prevent you from acting this way or help you recognise the situations that make you behave this way.

Sounds like being back at school, but here are some examples:

You only work on a particular type of work between set hours as that’s when you’re most productive. Or between the hours of 9 am and 11 am on a Saturday, you do nothing but play with your children, no email, jobs around the house as the two don’t mix well.

Creating these rules for yourself quickly turn them into habits and then reminders are no longer needed.

10. Say Goodbye to Emails

Having 24/7 access to work emails can negatively impact your ability to compartmentalize. They’re a stress inducers and never let you truly relax and focus on your home life once away from work.

Advertising

The one sure way to fix this is once you’ve finished work is stop doing the Adhoc checks of your inbox. You may feel like you’re making it easier for yourself by checking email in the evenings, but the later in the evening you check, the longer it will take you to switch off and have a relaxing evening and peaceful sleep.

Set a deadline for when you’ll check your emails for the last time that day, ideally when you’re still at the office. You must make sure you have a few hours left in the evening, so you can say goodbye to emails until the next day!

You can also turn off notifications on your mobile to prevent the temptation to check your inbox. It only takes a few clicks to turn these on and off. If you can’t turn off notifications, then leave your mobile in a different room each evening, so you’re not tempted,

11. Recognize What’s Really Important vs What’s Urgent

Whether you love your job or hate it, work can spill into other aspects of your life at home and on holiday in some cases.

Even when you’re working, there is a constant stream of requests coming your way, and knowing the difference between what’s urgent and what’s important is critical when it comes to managing stress levels.

For example, emails are nearly always a request to respond with some information or perform some action or response. These are often treated as urgent because over the years, we’ve become accustomed to always responding to emails quickly.

For the majority of the time, emails may seem urgent, but few of them are important. Recognize what’s important versus urgent and then work on those important emails first as these will have a more significant impact.

When a request comes in, whether that an email or any other request for your time, ask yourself do I need to respond to this now. Can it wait, is it more important than what I’m doing at this moment?

You can also put yourself in the requester’s shoes and think if they don’t get a response for another day, will that make much of a difference?

The Bottom Line

To reduce stress and be more present with those you love, practicing these techniques is critical. The more you practice them, the quicker they become ingrained as habits, and your overwhelming feeling of control will increase.

Compartmentalizing is a well-practiced approach to manage what life throws at you in a more manageable way that works for you.

The more control and focus you can create in the present moment will result in not only less stress, but improved productivity and more quality time.

Be prepared to adapt these approaches for your own situation, but the principles and expected results should remain the same.

More Productivity Tips

Featured photo credit: Jacky Chiu via unsplash.com

More by this author

Ben Willmott

Productivity and Project Management blogger for at work and at home

8 Essential Project Management Skills for Productive Work How to Set OKRs to Keep Your Goals on Track Why You Can’t Focus And How To Fix It 5 Steps (And 4 Techniques) for Effective Problem Solving How to Break a Bad Habit in 21 Days (Or Less)

Trending in Smartcut

1 How Not to Feel Overwhelmed at Work & Take Control of Your Day 2 How to Start Delegating Tasks Effectively (Step-by-Step Guide) 3 27 Strategies to Achieve Your Goals Fast 4 A Complete Guide to Goal Setting for Personal Success 5 22 Best Habit Tracking Apps You Need in 2020

Read Next

Advertising
Advertising
Advertising

Last Updated on October 22, 2020

2 Transformational Ways to Spark Your Creative Energy

2 Transformational Ways to Spark Your Creative Energy

Good things come in twos: Peanut butter and jelly, Day and night, Fred Astaire and Ginger Rogers. The same is true for what sparks our creative energy: our thoughts and actions.

Creativity is an inside job as much as it is about a conducive schedule, physical environment, and supportive behaviors. By establishing the right internal and external landscape, creativity can blossom from the abstract to the concrete and we can have fun along the way.

Sparking creativity is all about setting up the right conditions so a spark is ignited and sustained. The sparks don’t fizzle out. They are allowed to grow and ripen.

Think of a garden. Intention alone will not produce the delicious red tomato nor will the readiest seed. That seed needs attention at its nascent stage and as it grows a stalk and produces fruit. If we want to enjoy more than one fruit, we keep at it, cultivating the plant and reaping multiple harvests.

Creativity lives in each of us like seeds in the earth or encapsulated in a nut. Seeds of ideas, concepts, designs, stories, images, and even ways of communicating that surprise and delight await activation.

By sparking our creative energy, we activate these unique seeds. Like snowflakes, they are of a moment and always without a match. The smallest sparks encourage even the smallest, most dormant seeds to sprout.

The good news is that our creative energy wishes to be sparked—to be invited to play. It wants to be our regular playmate.

Advertising

1. Be Childlike in Your Thoughts, Attitudes, and Approach

Being childlike in our thoughts, attitudes, and approach is an easy way to internally have our thoughts be gracious prolific gardeners to our creative energy. If we want it to come out and play and hang around as our regular companion, then let’s return to our 5-year-old selves.

Our childhood selves are naturally curious. We still have that curiosity! All we have to do is remind ourselves to get curious. We can do that by simply observing and being with what is in front of us instead of making up a story about what won’t work or why something can’t be done. So, it’s about cultivating curiosity instead of jumping into judgment.

Move Your Inner Judge to the Sidelines

When we get curious, creativity percolates and, ultimately, takes its place in the world. To give a hand in choosing curiosity over judgment, we can move the judge that also lives inside us to the sidelines. The judge squashes our creative urges, even when they are as small as sharing a point of view. It’s that pesky voice that causes us to doubt ourselves or worry about what others will think.

The judge is also risk-averse. The judge likes things to stay the same. Change makes the judge nervous.

Creativity is all about risk and changing things up. It needs risk, even failure, to be its naturally innovative, dynamic, impactful self. The judge likes to convince us failure is something to be avoided at all costs.

To move the judge to the sidelines and let curiosity reign, we can pay attention to who we are in conversation with and who is calling the shots.

Is it the voice of fear, doubt, or anxiety (the inner-critic—the judge’s boss)? Or is it the voice of wisdom, courage, strength, and non-attachment, and of course curiosity (the inner-leader)?

Advertising

We can easily tell the difference by how each makes us feel. The inner-critic depletes and slows us down, putting roadblocks in the way. The inner-leader energizes and a natural rhythm develops.

It’s all about who we spend time with. If we wish to exercise, we will seek out our friends who go to the gym or hike. If we want to lose some weight, we will opt to eat dinner with someone who prefers a healthy spot over fast food.

After getting curious, we can honor what our curiosity prompts us to do. The spark can do its job and a fire starts to glow when commitment enters. Our childhood selves were fully committed to being creative. That level of commitment is still something we are very capable of exercising!!

Again, we need to let go of the judge. We can ask ourselves, what do we want to commit to—negativity that depletes our creative energy, depth, and output, or the understanding that our thoughts and attitudes matter and that right thoughts and attitudes are the sparks that really let our creativity come alive?

Learn to Recall Your Childhood Self

To get in touch with that unabashedly committed childhood self, recall your childhood self. If you have a picture, pull one out. Keep it around so you can remember to activate that innate creative nature that was prominent then and wants to be prominent now and always.

Soak in the essence of that being. Commit to their commitment to brave and dogged trial and error because it is yours as well. You are that person.

Remember how tenacious you were when you wanted to build that sandcastle. You kept at it as the waves came in. You built with fury or reconfigured the walls. Also, remember that there was a willingness to fail since you were as invested in the process as well as the outcome—but less with the outcome. You were willing to experiment and start again. There was vitality—the main lifeline of your creative energy—instead of a rigid attachment.

Advertising

When you notice you are in conversation with your inner-critic or being held back by it, simply acknowledge, name it, and then switch to your inner-leader by taking a few good deep belly breaths, rubbing two fingertips together, or listening to ambient sounds in the background.

Physical movements shift our negative thoughts over to the positive domain of the inner-leader. As our judge continues to sit on the sidelines, our ability to quiet the inner-critic becomes stronger. We taste freedom. A simple taste emboldens us to say no again to the judge and yes to what makes our hearts and spirits sing—our creativity.

We begin to spark creativity to the point it no longer needs to be invited to play. It becomes our regular playmate—the younger sibling or the kid next door ready to have some fun, maybe even make some mischief by shaking things up.

When we align with our inner-leader and think and act from its promptings, creativity flows up and out with ease, as it needs to!

Letting those initial sparks generate a creativity fire that keeps burning is something we can all do! That’s the inside job.

2. Listen to Your Inner Leaders of Creative Energy

If we listen, our inner-leaders will let us know just what we need to set-up and do in our physical world to maximize that gorgeous, hungry creativity we now have flowing freely in us.

The seed has been unlocked! So, now what?

Advertising

To enable our creative energy to take its form and place outside of us, there needs to be spaciousness! Spaciousness in our physical worlds impacts our internal one. It lets the voice of the inner-leader be heard. It lets creativity have room to be sparked and acted upon.

With a little discipline, we can easily create spaciousness in our daily lives—spaciousness that will spark our creativity and let it take shape.

So, no matter who you are and what conditions help your creativity thrive, check-out these easy-to-implement basic suggestions:

  • Reduce or eliminate multi-tasking.
  • Say yes to what matters and what aligns with your big values and goals.
  • Say no to all else.
  • Say no again.
  • Schedule time in your calendar as you do with other things in your life to just be, to ponder, to let ideas percolate, and to create.
  • Spend time doing the things that bring out your creative energy. It could be walking, singing, or simply looking out the window.
  • Meditate.
  • Breathe—long breaths in and long breaths out through the nose.
  • Invite your body and heart into your experiences so your mind is a part of you and not all of you.
  • Try a new thing to spark your creativity. If you spend time running, try a different route. If running feels stale, cruise around a museum, or go for a bike ride.
  • Play a game. Indoors out or outside. Think of what makes you happy that you haven’t done in a while. Is it a physical game like badminton or cards? Maybe it’s storytelling? Play is creative, and it sparks the creative energy, too.
  • Spend time in the places that bring out your creativity. What spot in your home could be your spot for entering into that mode? Do you need to get out? Maybe a park bench is the right spot, with a book of poetry, or even nothing at all.
  • Spend time in nature. Nature brings us to a place of calm and awe and through that our creativity is easily sparked.

Final Thoughts

These are all habits—habits of mind and habits of doing. Experiment with what works for you. Have fun. If you give even 50% to altering your thoughts and actions, then you will begin to spark your creativity. It takes a lot of curiosity and commitment, but it can definitely be done.

Our innate creative energy is a deep source of all that we seek—joy, connection, renewal. It deserves and looks forward to the changes you will make that will let sparks fly and ignite!

More Tips to Spark Your Creative Energy

Featured photo credit: Kelly Sikkema via unsplash.com

Read Next