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Top Ten Sources of Interruptions

Top Ten Sources of Interruptions

It’s eye-opening when you realize that many of the interruptions that occur in your day may actually be under your own control! In no particular order, here are the top ten interruptions we see most often with our clients that are affecting their productivity:

1. Phone Calls
Schedule some time to have calls screened by a support person, or if you work alone, screen calls with voice mail. Answering the phone constantly makes you reactive, not proactive! Granted, there are some jobs that make this suggestion unrealistic, but in general, protected time is productive time.

2. Unscheduled Questions and Discussions
One solution is to have a set time block each day for “open door” questions and discussions. Sometimes instant messaging can provide some relief from this issue, if it does not turn into another type of unwanted interruption itself (see #4). If these choices are not realistic, you can do your best to limit number 3…

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3. Social Chat
I am not suggesting that you have a sterile office where nobody is allowed to chat. Obviously it’s when it’s excessive that it becomes a problem. Here are some solutions:

  • Immediately stand up when someone enters your office to chat. Standing sends the nonverbal message that you have other things to do.
  • Get rid of “social magnets” in your office such as super-comfy guest chairs and candy.
  • Make sure you are not positioned so that you feel you must greet each person who walks by your door.

4. Instant Messaging
Instant messaging is a double-edged sword… it can really solve the problem of answering quick questions without starting an entire conversation in person, but obviously it can become a problem if people do not agree on some guidelines between them. Definitely set your IM status to “Away” when you need uninterrupted time to work and discuss IM behavior with your co-workers to prevent problems before they occur.

5. E-mail
Turn off the “new e-mail has arrived” notification sounds and pop-up windows. In Outlook this is under Tools>Options>Preferences tab>E-mail Options>Advanced E-mail Options (anybody know a shortcut to this setting?). Force yourself to stop pressing the Send/Receive button all day long as if you were a lab rat about to get a treat!

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6. Blackberry/Treo Devices
Strongly consider whether you need such devices in the first place—it may be just another gadget to process! I know it’s hard, but make sure you get some Blackberry-free time to do some focused work. And please be polite when you are trying to interact with other people… see David Spade’s hilarious Blackberry Intervention video:

https://youtube.com/watch?v=Al5FZPUeiCY

7. Random Thoughts
Have your To-Do list nearby and ready to write down quick thoughts and keep going. Consider using a digital voice recorder, but make sure you have a process for later putting the information into your time management system. A great workaround for this is Jott, which transcribes your thoughts into e-mail text that you can easily put into your system.

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8. Visual & Auditory Distractions
Keep your workplace uncluttered for minimum distractions and maximum productivity. Take steps to mask or eliminate distracting noise– white noise machines and desktop fountains are inexpensive and can make a huge difference.

9. Improper Use of In & Out Boxes
Keep your paper inbox cleaned out and ready so people feel comfortable leaving things for you there. Instruct those you work with to use written instructions whenever possible. Use your paper outbox to avoid getting up every few minutes to deliver things to other places, and be an example of a person who writes very clear instructions.

10. Saying YES when you should say NO
If someone asks you for help, stop and consider the request carefully before answering. Use the very effective phrase “not available” when declining a request. People tend to not question this phrase and instead will go on to the next choice.

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Lorie Marrero is a Professional Organizer and creator of The Clutter Diet, an innovative, affordable online program for home organization. Lorie’s site helps members lose “Clutter-Pounds” from their homes by providing online access to her team of organizers. Lorie writes something insanely practical every few days or so in the Clutter Diet Blog. She lives in Austin, TX, where her company has provided hands-on organizing services to clients since 2000.

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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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