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24 Hours Not Enough? 10 Tips Of Time Management To Make Every Day Count

24 Hours Not Enough? 10 Tips Of Time Management To Make Every Day Count

Whether you are a career driven professional, a small business owner or a busy single parent, every single individual is bound by the restriction of time. Although each of these individuals has a variable range of tasks that require completion, for example, they face similar challenges and must effectively manage their time if they are to achieve success. Many struggle to achieve this, however, and there is one fundamental reason for this. More specifically,

people fail to discern between clock time and real time, as while the former relates to the exact amount of seconds, minutes and hours in each day, the latter is relative and can be impacted by the type of activity you are undertaking and your approach to completing it. Time

    Understanding this point provides a foundation for effectively managing your time, while also enabling you to become more productive as a result. With this in mind, consider the following steps for building on this foundation and making the most of every day:

    1. Develop a Suitable Sleeping Pattern

    The key to daily productivity starts the night before, as a suitable pattern of sleep sets the tone for a productive day. According to clinical psychologist Stephanie Silberman Ph.D, the best way to achieve this is to shift your sleep cycle in fifteen minute increments to determine a viable routine that can be easily sustained. So if you would like to get up earlier without encountering feelings of fatigue, begin to wake up fifteen minutes earlier for a 3-4 day period to ensure that your body adjusts effectively. You can then repeat this cycle until you are comfortable and have developed a sleep cycle that enables you to begin the day at the optimum time.

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    2. Accomplish Tasks that are Physically Near to One Another

    Once you have risen and are preparing for the day ahead, you can save time by completing tasks in a logical manner that prioritizes location. If you are preparing breakfast in the kitchen, for example, you should identify any additional tasks that require your attention in that area before moving on. If you are able to complete a high volume of tasks in a single location and within a specified period of time, you can create a more efficient schedule that is focused on accomplishing goals rather than travelling from place to place and retracing your steps repeatedly. Although this may require a change in outlook, it will ensure that you are more productive in terms of direct action.

    3. Consider the Benefits of Commuting

    Multi-tasking is often considered to be the benchmark of productivity, but people are often too ambitious in their approach and tend to compromise on quality rather than quantity. It is therefore important to be more selective when multi-tasking, in order to strike the ideal balance between accomplishing goals and maintaining an excellent standard of output. If you were to choose to commute to work using public transport rather than drive in, for example, you are effectively creating additional time to complete tasks rather than being forced to hastily scan emails before you jump in the car and set-off. Professionals can spend as much as 10% of their working day travelling to and from the office, so commuting offers a unique opportunity to spend this as productively as possible.

    4. Eat a Balanced and Healthy Lunch

    The food that you eat is also a crucial consideration, whether you are planning a mid-morning snack or lunch. Food habits are easily compromised when we have a busy schedule, as we are inclined to grab a sugar-laden snack or a fast-food lunch to provide a quick and unsustainable burst of energy. Not only does the productive use of time rely on your ability to spread your calorie intake evenly throughout the course of the day, but it is also necessary to ensure that you eat just the right amount at lunchtime. Women need an estimated 400-600 calories for lunch if they are to remain productive throughout the course of a working day, with meals low in carbohydrates and high in fiber (such as wholemeal bread, fruit and vegetables) the ideal options. If you are in need of an afternoon snack, consider slow-release energy food items such as bananas or avocado.

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    5. Take A 20-Min Power Nap After Lunch

    During the most stressful times of her premiership, British Prime Minister Margaret Thatcher was renowned for forgoing sleep in order to retain control of her government. So instead of heading to bed for 6-8 hours of uninterrupted rest, she instead took regular, 20 minute naps to treat sleep deprivation and recharge her brain. Taking a short power nap after lunch is in fact a scientifically proven technique that helps to provide a burst of alertness and increased motor performance when it is most required, which in turns means that you become more productive over the course of an entire day without the need for artificial stimulants such as caffeine.

    6. Take Regular Breaks from the Computer Screen or when Focusing

    As the day progresses, you may well find yourself becoming irritable or lacking in focus. This is because excessive reading, driving or staring at a computer screen can cause significant eye fatigue, which may ultimately cause long-term sensitivity to light and pain in the neck, shoulders or back. In the short-term it can prevent you from completing tasks in a productive and time-effective manner, so it is important to take regular breaks wherever possible. Given that eye fatigue impacts on an estimated 50-90% of all computer workers, these individuals can also safeguard themselves and their schedule by creating a work space where their screen is positioned at least 20 inches away from their gaze.

    7. Vizualise an Outcome and Remain Focused on Goal Accomplishment

    On the topic of focus, it can be increasingly difficult to accomplish tasks and projects as the day draws to a close. This is not only the result of mental fatigue, however, as distractions often serve as alerts that implore us as individuals to orient our attention elsewhere. According to David Rock, a co-founder of the Neuro Leadership Institute, the human brain is finely-tuned to distraction and reacts in an automatic and virtually unstoppable manner when attention is diverted. Being aware of this can at least help you to remain as focused as possible on individual goal accomplishment, as can visualizing an outcome and the satisfaction that this will bring.

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    8. Embrace Technology to Boost Productivity in the Evening

    Technological advancement has been kind to the working man, as it has triggered a series of innovations that aid productivity and help to alleviate hectic schedules. If you are an entrepreneurial individual who combines a full-time, 9-5 job role with the management of a for-profit blog once you have returned home, for example, you can choose from a vast selection of WordPress hosting sites to help keep your content secure and provide automated updates regarding plugins and new themes. By exploring technology and integrating selected innovations into your everyday schedule, you automate multiple processes and save considerable amounts of time.

    9. Get Active and Exercise in the Evenings

    With all work and professional tasks completed for the day, you can finally enjoy some time to relax, unwind and undertake personal chores around the home. This may also provide you with an ideal opportunity to exercise, however, as cardiovascular activity that is conducted in the evening is rumored to improve your physical performance, create a more alert mental state and negate the desire to snack and lose focus on any additional tasks that requires completion before you go to bed. Evening exercise is also considered to be less rushed than morning work-outs, which means that you can make the most of your time and enjoy a more beneficial physical regime over a concerted period of time.

    10. Set a Calm and Soothing Alarm

    For individuals who find it difficult to wake naturally in the morning, it is tempting to invest in the loudest and most obnoxious alarm imaginable. This is simply unnecessary, while it is also important to note that waking up suddenly from your sleep does little to improve your level of mental awareness or enthusiasm for the day ahead. Instead, you can rely on your natural circadian rhythms and other environmental signals to guarantee a more peaceful start to the day, aided by soothing sounds from the rain forest or a wake-up light that grows brighter and gradually increases the light level in the room in stages.

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    Featured photo credit: Becoscky / Flickr via flickr.com

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    Last Updated on September 23, 2020

    5 Reasons for Your Facebook Addiction (and How to Break It)

    5 Reasons for Your Facebook Addiction (and How to Break It)

    Facebook is embedded into lives around the world. We use it to connect with friends, share important milestones, and check in with the news. However, what may seem like harmless scrolling can become harmful if it takes up inordinate amounts of time and turns into a Facebook addiction.

    The first step to breaking any bad habit is to understand the symptoms and psychological triggers that made you pick up the habit in the first place. Below you’ll find the common causes, and the good news is that, once you’ve identified them, you can implement specific strategies to get over your Facebook addiction.

    Symptoms of a Facebook Addiction

    Do you find that the first thing you do when you wake up is grab your phone and scroll through Facebook? Is it the last thing you see before falling asleep? You may have a Facebook addiction. Here are some more of the signs and symptoms[1]:

    • You end up spending hours on Facebook, even when you don’t mean to.
    • You use Facebook to escape problems or change your mood.
    • You go to sleep later because you’re glued to your screen.
    • Your relationships are suffering because you spend more time on your phone than you do talking with the people you care about.
    • You automatically pull out your phone when you have free time.

    You can check out this TED Talk by Tristan Harris to understand how Facebook and other social media gain and hold our attention:

    Psychological Reasons for a Facebook Addiction

    A compulsive Facebook addiction doesn’t come out of nowhere. There are often root causes that push you into Facebook, which can ultimately manifest as an addiction once you become dependent on it. Here are some of the common causes.

    Procrastination

    Facebook can cause procrastination, but many times, your tendency to procrastinate can lead you to scrolling through your Facebook feed.

    Facebook capitalizes on your tendency to procrastinate[2] by incorporating a news feed with an infinite scroll. No matter how far down you go, there will always be more memes and status updates to keep you distracted from whatever you should be doing.

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    Thus, it might be helpful to change your perception of Facebook. Instead of looking at it like a place to be social or kill time, frame Facebook as the enemy of your productivity and purpose. Doesn’t sound as tempting now, right?

    Loneliness or Indecision

    Facebook resembles a boring reality TV show that is on full display during every hour of the day. Do you really need to tell everybody what you ate for lunch? I doubt it.

    You don’t share such trivial details to add value to people’s lives. You’re likely doing it because you’re lonely and in need of attention or approval[3].

    Seeking opinions from your friends could be a sign of indecision or low self-confidence. If you get a bad suggestion, then you can conveniently blame somebody else, thus protecting your ego.

    Social Comparisons

    Social comparison is a natural part of being human[4]. We need to know where we stand in order to judge our rank among our peers. And Facebook has made this all too easy.

    When we get into Facebook, our brains are bombarded by hundreds of people to compare ourselves to. We see our cousin’s amazing vacation to Europe, our friend’s adorable baby, our brother’s new puppy, etc. Everything looks better than what we have because, of course, people are only going to post the best parts.

    This extreme form of social comparison with a Facebook addiction can, unfortunately, lead to depression. One study pointed out that “people feel depressed after spending a great deal of time on Facebook because they feel badly when comparing themselves to others”[5].

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    People-Pleasing

    Facebook takes advantage of your desire for instant gratification[6]. Your brain receives a dopamine hit every time you see that red notification light up. Dopamine is a chemical in your brain that causes you to seek pleasure from things.

    Pleasure sounds nice in theory, but dopamine is responsible for self-destructive behavior if overproduced. Thus, becoming a slave to your notifications can destroy your self-control in a hurry.

    If that wasn’t bad enough, the human desire to be liked and accepted is at play, too. Every time you get a “Like,” your brain decides that means somebody likes you. Keep this up and you’ll turn into an addict desperate for another “hit.”

    Fear of Missing out (FOMO)

    Facebook wrecks your focus by preying on your fear of missing out. You check your Facebook feed during a date because you don’t want to miss any interesting updates. You check your messages while you drive because a friend might have something exciting to share.

    One study found that “a high level of fear of missing out and high narcissism are predictors of Facebook intrusion, while a low level of fear of missing out and high narcissism are related to satisfaction with life”[7].

    Therefore, while you may feel temporarily glad that you didn’t miss something, research shows that FOMO will actually reduce your overall life satisfaction.

    How to Break a Facebook Addiction

    Now that you know some of the causes of a Facebook addiction, you may be ready to break it. If so, follow these 5 steps to get over your addiction and improve your mental health.

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    1. Admit the Addiction

    You can’t fix a problem if you deny it exists. Don’t beat yourself up, but do try and be honest enough to admit you’re a Facebook addict. If it makes you feel any better, I’m a recovering addict myself. There is no reason to be ashamed.

    Telling a trusted friend might help you stay accountable, especially if they share your goal.

    2. Be Mindful of Triggers

    In order to discover the triggers that lead you to use Facebook, ask yourself the following questions. It may be helpful to write them down at a journal.

    • What did I do? (scrolling, sharing, notification checking, etc.)
    • When did I do it? (down-time at work, as soon as you woke up, right before bed, on a date, etc.)
    • What happened right before? (a stressful event, boredom, etc.)
    • How did this make me feel? (stressed, anxious, sad, angry, etc.)

    Once you’re aware of what pushes you to use Facebook, you can work on tackling those specific things to get over your Facebook addiction.

    3. Learn to Recognize the Urge

    Every time you feel the urge to update your status or check your feed, recognize that impulse for what it is (a habitual behavior—NOT a conscious decision). This is especially powerful when you complete step 2 because you’ll be able to make a mental note of the specific psychological trigger at play.

    Have a plan for when you feel the desire to use Facebook. For example, if you know you use it when you’re bored, plan to practice a hobby instead. If you use it when you’re stressed, create a relaxation routine instead of jumping on Facebook.

    4. Practice Self-Compassion

    Facebook is an epic time-suck, but that doesn’t mean you should criticize yourself every time you log-on to your feed. Beating yourself up will make you feel bad about yourself, which will ironically cause you to be even more tempted.

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    Self-loathing can only lead to failure. You might end up deciding it’s hopeless because you are “too lazy.”  If you want to break your addiction for good, then you need to be self-compassionate.

    5. Replace the Addiction With a Positive Alternative

    It’s a lot easier to eliminate a bad habit when you decide on a good habit that you would like to replace it with. I applied this idea by choosing to pick up a book every time I was tempted to check my feed.

    The result blew my mind. I read over a hundred pages in the first day! Trust me when I say those “few minutes of down-time” can add up to an obscene amount of waste.

    Having a specific metric to track is important. If you want to stay encouraged, you need to have compelling evidence that your time would be better spent elsewhere.

    For example, download an app to help you determine exactly how much time is spent on Facebook so you know how much of your life you’re losing to it. Then, when you find a healthy alternative, you can feel good about all the time you’re giving to it!

    Final Thoughts

    Facebook addictions aren’t uncommon in today’s technologically dependent world. In the pursuit of human connection, we’ve mistakenly taken our interactions online, thinking it would be an easier alternative. Unfortunately, this is no replacement for genuine, face-to-face interaction in real life.

    If you think you have a problem, there are things you can do to tackle it. Get started today and improve your overall well-being.

    More on How to Use Social Media Less

    Featured photo credit: Tim Bennett via unsplash.com

    Reference

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