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Focus on less to do more

Focus on less to do more
focus

    So there you are with your Today list, your to-do list, your project lists, your house list, your calls list and even your list of lists. You know each and ever one of the 49 things you want to accomplish today. There’s only one small problem: come the end of the day you’ve accomplished zip. What went wrong?

    Your focus.

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    Now you may think you know what the word focus means – but do you? Words have very specific meanings and too often people are vague about those meanings – they try to use soft blobby things to shape their thoughts instead of well-machined, razor-sharp chisels.

    My favorite dictionary, Merriam-Webster, offers up several definitions of focus, including: “a center of activity, attraction, or attention b : a point of concentration“. Another online dictionary says focus is “the concentration of attention or energy on something.”

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    It’s very easy when you make the leap to some sort of methodology for getting organized like David Allen’s Getting Things Done to not realize all your efforts for collecting and organizing what you need to do are only the start of the story – you’ve only jumped halfway across the stream.

    The other half of the story is developing, managing, conserving and applying focus to what you do.

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    Here’s four suggestions on how to focus, and how to get better at focusing:

    • Create your to-do lists, then forget them. Not forever, not even for long. But the point of collecting and organizing your to do’s is precisely to get them out of your mind, to free yourself from their tyranny long enough to selectively complete some of them at a time and place of your choosing.
    • Three things at a time. This is the technique I use to concentrate on and complete work. Know and be concerned about the next three things you are going to do, and that’s it. While I have pending 8 current tasks from the 374 in 26 projects (thanks to a program I wrote and sell) I’m only thinking about 1) This post. 2) A guest post to put up at http://mymicroisv.com and 3) a stubborn SqlBulkCopy routine I need to whip into submission for a client this morning. That’s it – I’m ignoring everything else, especially all those wonderful Internet distractions, until I get through my list of 3. Then, but only then, will I decide the next three things that most need doing.
    • Don’t finish things, complete them. There’s a huge difference between finishing (“brought to an end”) a task and completing (“fully carried out”) a task. When you complete a task, you know you’ve done everything you should have to process that task, including defining new things you have to do because you’re done. You know you did it with just the appropriate amount of time, effort and creativity and yes, focus.
    • Know when to multitask and when not to. There are times I’m answering email, chatting on Skype, surfing the web, reading RSS items and listening to music all more or less at the same time. None of these things need more than my partial attention, a bit of focus. But when I write code or words that matter to me, or dare to actually think about something, the email, Skype, browser, RSS reader and iTunes get turned off. It’s not that multitasking is bad; it’s when we try to multitask tasks deserving our full attention and not getting it that we cheat ourselves.

    Bob Walsh sells MasterList Professional, a Windows task management application and writes, codes, podcasts and blogs about different aspects of the digital lifestyle at ToDoOrElse, MyMicroISV and Clear Blogging. His second book, Clear Blogging, is now available at Amazon and elsewhere.

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    Last Updated on September 18, 2020

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

    Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

    1. Exercise Daily

    It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

    If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

    Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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    If you’re a morning person, check out these morning exercises that will start your day off right.

    2. Duration Doesn’t Substitute for Intensity

    Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

    One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

    This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

    3. Acknowledge Your Limits

    Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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    Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

    Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

    4. Eat Healthy, Not Just Food That Looks Healthy

    Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

    The basic nutritional advice includes:

    • Eat unprocessed foods
    • Eat more veggies
    • Use meat as a side dish, not a main course
    • Eat whole grains, not refined grains[3]

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    Eat whole grains when you want to learn how to get in shape.

      5. Watch Out for Travel

      Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

      This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

      If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

      6. Start Slow

      Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

      If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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      7. Be Careful When Choosing a Workout Partner

      Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

      My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

      If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

      I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

      Final Thoughts

      Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

      Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

      More Tips on Getting in Shape

      Featured photo credit: Alexander Redl via unsplash.com

      Reference

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