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Published on October 15, 2020

5 Things to Do If You Don’t Want to Get Back to Work

5 Things to Do If You Don’t Want to Get Back to Work

Some days, getting back to work is a real struggle. It’s easy to get overwhelmed by our endless to-do list or tempted by the social media or news just a tab away. And we can quickly find ourselves zoning out and procrastinating the work that needs to get done.

And let’s face facts—once we’re pulled away into distraction, it can feel nearly impossible to re-focus and motivate ourselves back to work.

So how do you shift gears and actually get back to work? Try these five proven strategies to get going again and finish what needs to get done:

1. Take a Time-Restrained Break

We all need natural breaks from work. While it might feel like we just need to plow forward and push ourselves to finish the work, research actually shows that short breaks can actually improve focus, replenish energy, and increase productivity.[1]

So, instead of pressuring yourself to “get back to work,” take an intentional break to refuel and enjoy the momentary pause that you’re actually needing.

But the key is for the break to be—a break. To keep yourself from getting lost in the break and never getting back to work, set a timer on the break. When your brain knows that the break is temporary, it’s more likely to maximize the restful benefits of the break and not try to get caught up in focused thinking about something new.

Whether you’re taking a 15-minute pause or a 30-minute lunch, a time-restrained break lets you rest and rejuvenate so that you can jump back into it when the timer goes off.

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2. Reward Yourself for Completing the Task

When we’re not feeling motivated, the most effective way to turn it around is to create motivation. Create some reward that you’ll give yourself if you complete the task at hand—it could be an afternoon walk, an ice cream sundae, or an hour of video games at the end of the workday. Whatever reward you choose, just make sure it’s one that actually excites you and that you’ll look forward to.

The anticipation of the reward will give you the motivation to finish the task because you begin to associate the task with the enjoyable reward you’ll get afterward. For example, if you’ve got to finish a report by the end of the day, you could decide to celebrate by picking up your favorite food for dinner. The entire day, the thought of that delicious meal can give you an added boost to get the job done.

But you don’t just have to wait until your work is finished to reward yourself. In fact, research shows that periodic rewards earlier actually improve productivity and focus the most.[2]

So, rather than wait until you finish the whole task to get the big reward, you could plan out smaller rewards in between, such as a coffee break after the first section or a walk around the neighborhood after the second. These small breaks are both time-restrained (as mentioned in the strategy above) and reward-based to give you the motivation to keep going.

And that extra motivation can help you get back to work and get the tasks done with a lot less resistance.

3. Make a Smart to-Do List

Getting back to work feels overwhelming when there’s a lot to do. And, these days, the endless tasks on our to-do lists make it hard to even begin to tackle them. When we’ve got a really long to-do list, our first instinct is actually to avoid doing anything rather than even look at that laundry list.

So, instead of focusing on all of the tasks, get smarter with your to-do list.

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Generic to-do lists don’t work for most people because they create overwhelm before the tasks are even started. But what does work is a manageable prioritization of what actually needs to get done.

To get started with a smart to-do list, make a list of everything you have to do, and then star the most pressing three need-to-do tasks and put the rest of the list aside.

When we’re forced to prioritize only three tasks, we shift our focus to what will make the greatest impact. And three tasks is a lot more manageable than the 50 we previously had on our list, so it’s easier to muster up the motivation to get back to work. We can all finish three simple things.

And then, if you complete those three tasks with time to spare, go ahead and choose another three., and then another three. By splitting the list up into sets of three by priority, you reduce overwhelm and increase the odds of getting more checked off the list.

Ironically, when you choose to cut your list down to just three tasks, you actually make it possible to do more tasks because you tackle the list in manageable bits that reduce overwhelm, increase productivity, and maintain the motivation necessary to get it all done.

4. Reach Out for Support

According to Newton’s Law of Inertia, an object at rest will stay at rest unless acted on by an outside force. Or, in other words, you’re unlikely to get yourself moving again without a little support.

It’s really hard to get started up again once you’ve stopped something. So odds of willing ourselves there without some outside force are pretty low. That means that you need something outside of yourself–like a friend or colleague–to re-motivate yourself.

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If you’re feeling stuck and unable to get back to work, reach out for support from someone who can give you a little motivation. You could bounce ideas off of a colleague to get yourself re-inspired; or work through your resistance with a quick phone call to a friend; or even get new ideas on how to tackle the project from a new angle.

In fact, research even shows that quick chats with colleagues and friends can actually boost the area of the brain that controls focus, planning, prioritization, and even organization.[3] That means that taking a moment to talk and ask for support can optimize your brain to be even more effective.

So, next time you’re stuck, reach out for support and chat your way back to motivation.

5. Just Start, And Start Small

The hardest part of getting back to work is always—getting back to work—or, actually starting up again.

But every big project is really just a compilation of small, simple steps. A proposal is started with just one word. A phone call is started with dialing one number. A new initiative is started with just one e-mail. Everything is started by just—starting.

It can feel overwhelming to get started when you don’t know how to complete the entire project or have clarity over what the end result will look like. So don’t.

Instead, just start. For example, let’s say you’ve got a massive writer’s block. You can simply start typing, “I don’t know what to write, but I’m determined to write today. So I’m going to keep typing until I have an idea.” And now you’re started. You’ve already overcome the biggest hurdle–writing words on a page.

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You may not have the clarity yet, but you’ve shifted yourself into the mode that will give you that clarity.

By beginning in the process of working again, your mind eventually switches gears back into work mode. You don’t have to be motivated to get back into it; you just have to start.

Final Thoughts

It’s really hard to get back to work when you’re out of the swing of it. It can feel completely overwhelming, like nothing can remotivate you. And all of the tasks are just hanging over your head, preventing you from even enjoying your procrastination.

The brain actually functions differently when it’s deep in “work mode” versus “non-work mode”, making it hard to switch from one to the other.

That’s why we need proven strategies that can help you get right back to work and finally cross what needs to get done off the list.

By giving yourself time-restrained breaks, creating rewards, making a smart to-do list, reaching out for support, and just starting, you’re setting yourself up for success in getting it all done.

And the sooner you get back to work, the sooner you can finish the tasks and enjoy your time off without anything else hanging over your head.

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Featured photo credit: NordWood Themes via unsplash.com

Reference

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Mike Iamele

Mike Iamele is a writer, life purpose expert, and brand strategist who helps people map their sensitivities to discover their purpose.

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Last Updated on November 4, 2020

15 Simple Ways To Make Self Improvement That Will Change Your Life

15 Simple Ways To Make Self Improvement That Will Change Your Life

Self-improvement doesn’t have to be big mind-blowing changes; it can actually be simple steps to improve upon what you already have to get you where you want to be.  However, what you will need is consistency, determination and wiliness to try some things that will stretch and challenge you.

Rather than setting your sights way off into the future, which leaves you feeling like you’ll never make it, you can start following these simple and effective self-improvement steps today.  So if you want to make an immediate impact on your life and are willing to take action, then keep reading— you’ll going to love these!

1. Be willing to work hard.

As with anything in life, if you want something, you’ve got to work hard to get it.  This doesn’t mean you burn the candle at both ends, leaving you exhausted and leaving your personal life in ruins.  It merely means that when you want something badly enough, you’ll put in the time to get there.  Action is what’s important here and the more ‘inspired’ the action is, the better the results in the end.

2. Make sure you have friends who you can talk to.

Sharing the load is important as with any self-improvement. If you can communicate with others and get feedback on how you are doing then that’s great.  We all need ‘cheerleaders’ in our corner to keep us going when times get hard, but you also need to have people who will tell you how it is even when you don’t want to hear it.  So make sure you have a good support network around you, especially those people whose opinions you respect.

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3. Adapt to your circumstances rather than over-thinking them.

Sometimes, we can hit a hard period. Perhaps you’ve lost your job or your partner has left you.  Instead of over analyzing the situation, learn to adapt to your circumstances and accept them as they are.  It’s not about making your circumstances into some kind of a drama; remember, what you focus on expands which means you’ll get more of it.  You then don’t become your problems and you’ll feel a lot less burdened by them.

4. Ensure that you use your time wisely.

Time is of the essence, some might say; whilst others will say that time is an illusion.  One thing we do know is that you have one life on this planet, so how you use that time is of the utmost importance.  So how can you use your time wisely? Only you know how to do that, but look at how you currently spend your days: do you sit working all day, get home, eat and then sit slumped in front of the TV for the rest of the evening?  Your time on this earth is precious, so isn’t it time to make use of the time you have left? Try something new, go for a walk, learn a new language or meditate but make sure it’s something you absolutely love.

5. Always be consistent.

A wonderful way to self-improvement is to make changes to how you do things.  For example, with your friends, are you always the unreliable one who bows out of an arrangement just before it happens? Or are you someone who starts a new exercise routine and then stops doing it 3 weeks into it?  Whatever it is and whatever you do, always be consistent. When you make a commitment, stick to it. It will improve your life immeasurably you’ll feel more confident and happier with yourself, especially because you’ll know that whatever you tackle, you’ll be able to consistently do it!

6. Go and find your happy place.

No, I’m not saying “place” as in popping to your local bar or restaurant and gorging yourself on your favorite drinks or food. What I’m saying is to find out what you love to do, what makes you happy and go there.  Your happy place is a place where you find peace, where you lose yourself and feel contented.  Meditation is a great way to find your happy place; it brings you back to you and ensures that you are always living in the present moment.

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7. Make sure you embrace all your emotions.

In life you are going to find that it throws you some difficult challenges, sometimes it will bring out your fears and lead you into uncertainty, and other times it will be joyful.  It’s important to embrace all emotions that come up in your life, embrace them wholeheartedly and understand why they are there and then let them go.  Try not to dismiss or resist them because remember “what you resist, persists,” so embrace them each and every time.

8. Always be prepared to step out of your comfort zone.

The idea of stepping out of your comfort zone for some people can leave you paralyzed with fear; however for any changing in your life, your comfort zone will always have to be stepped out of.  It doesn’t have to be something big, like doing a sky-dive or something just as crazy. However, it’s worthwhile to change something that you’d once have feared, like going to the cinema on your own or eating at a sushi restaurant when the thought of trying raw fish which would normally mean you running for the hills.

So try something new—it doesn’t have to be wacky, but it has to challenge you!

9. Be on hand to help others.

Whether it’s helping a stranger on the street or a family member or a friend helping someone else either in their time of need, lending a helping hand is a wonderful and simple self-improvement to make.  Giving to others is not only beneficial to those you are helping but also to yourself; it can give you a sense of purpose, of contribution and also takes your mind of your own troubles and worries.

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10. Live in the present moment.

A wonderful self-improvement tool is to live in the present moment, to live in the now.  It is within this moment that you’ll appreciate all that you have and see the beauty in the simplest of things.  Being mindful of your current circumstances and bringing your mind back to where it belongs will bring about a happier way of life instead of constant worry or stressing about the past or future—both of which do not exist. Only the present moment exists. When you get used to living that way, you’ll never want to go back!

11. Learn something new.

There is nothing so liberating as learning something new; it can lift both your confidence and self-esteem and give you a great reason to meet new people.  If you continually top up your brain activity by learning something new all the time, you’ll feel on top of your game and want to share the knowledge you have learned. There is nothing quite so empowering as learning a new tool in life that can either improve your circle of friends or raise confidence levels—or both!

Reading is also a great way to help you learn something new:

12. Exercise daily.

This seems an obvious one, but exercise is so important not only to your health but also to your spirit.  We all know that after exercise, the world can feel a brighter and more positive place, so why don’t we do it more often?  Exercise isn’t about getting the perfect body or losing weight; it’s more about feeling good inside and out!  With a healthy body comes a healthy mind—so start something today. Even if it’s just a daily walk, it’s better than staying on that couch, again.

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13. Go to new places, travel a bit.

I’m not saying go fly off to some far away distant forgotten land—although you can if you so wish. It’s more about going to new places and experiencing life outside of your own back yard.  Too many of us stay in one place too often. We only see the same people, the same streets and do the same things each and every day.  If you want to improve your life, get out there and see the world and what it can offer.  You can start by going to a town or city you’ve never been to in your own country and checking out the architecture, the landscapes and the people.  Anything new is good, so get out there!

14. Listen to uplifting music and dance.

If there’s one thing that can really improve your life and get you excited about it, it’s listening to great uplifting music and dancing.  When was the last time you really let go?  Let it all hang loose and got into a piece of music and let yourself go?  Dancing, like exercise, makes you feel great. It releases all kinds of emotions and can make you feel unbelievably good.  Self-improvement isn’t all about the serious stuff; it can be something as simple as finding new music, music that inspires you and makes you dance and have fun!

15. Get up earlier than normal.

This is the last one, and it’s last because it’s one of those self-improvement tips that we all know is a good thing, yet we seem to avoid it at all costs!  If you think about it, the earliest part of the day is when your brain is most active because it’s been turned off for the last 7 hours or so.  So don’t you think it’s best to get all those things above done in the morning?  Things like exercise, meditation and dancing, which can all be done in the first part of the day.  Take it from me: this early morning stuff can really get your day started with a bang!

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Featured photo credit: Laura Chouette via unsplash.com

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