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Mental Calibration: 5 Steps to Focus Better and Maintain Perspective

Mental Calibration: 5 Steps to Focus Better and Maintain Perspective

Ever feel like your neurons are stuck in a negative feedback loop? You’re obsessed with a relationship gone wrong, or stuck in an endless argument with your best friend, or you can’t stop thinking about that video game you spend too much time playing. Spiraling thoughts sap away productivity. You know you should stop, but like a bathroom scale that keeps pointing to 5 instead of 0, you can’t seem to get your thoughts in balance. Time to pull back, slow down and recalibrate your neurons. Here’s how:

1. Begin Each Day with the Things that Matter Most

Life is frantic. It’s easy to get caught up in a flurry of email, errands, hobbies and arguments… so much so that you collapse into an exhausted heap on your bed at the end of the day. Wrung out, worn out, you stare toward the ceiling as your thoughts spiral in guilty cycles. There’s so much you didn’t get done.

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It’s a common pattern, but it’s not one you have to stay trapped in. Make an effort to start each day with the things that matter most to you. You’ll still have a huge list of uncompleted tasks by nightfall, but you’ll feel better if you’re confident that what you did instead was more important.

2. Remind Yourself of Your Priorities

Doing the “things that matter most” is all well and good – but it requires actually knowing what your priorities are.

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The human brain is oddly distractible. Start playing a computer game, and within a few minutes, the scoreboard in the upper right corner becomes more important than the paperwork your boss is waiting for. Start weeding the flower beds, and that last, annoying little dandelion sprout can crowd out the needs of your family or children. Bit by bit, over days and weeks, these tiny maladjustments can add up to a severe distortion in our perceptions.

Take time each day, preferably in the morning, to remind your brain of your priorities. This may involve listening to a song by your favorite artist, reading scriptures specific to your religion, writing in a journal or pondering an inspirational quote from the previous century. Whatever helps you drag your brain back into a clear focus on your priorities – spend time doing it.

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3. Seek Opportunities for Growth

A tree that is growing will move instinctively toward the light. It will dig roots that hold it firm against storms. It will adjust to changing conditions and compensate for shifting cliff faces.

A human being who is growing can do many of the same things. Seek opportunities to improve your abilities. Take a class. Read a book. Make an effort to improve your interactions at work or at home. At all costs, resist the temptation to stagnate.

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4. Attend to the Physical

You brain is connected to the rest of your body. If you want it to function properly, you’re going to have to take care of yourself. Get enough sleep. Exercise daily. Learn which foods clear your mind, and which leave you muzzy-headed. Pay attention to your body’s response to sunlight, fresh air and freedom from constant, oppressive background noises. Everyone’s body is different, so the best way to discover what yours needs is through trial and error.

5. Surround Yourself with Focused, Confident People

We tend to become more like the people we spend time with. Seek out friendships and business contacts that build you up. Avoid social groups that make you feel uncomfortable, looked down upon or incompetent. Learn to trust your own inner compass. Cultivate the company of people who accept you for who you are and inspire you to improve.

Featured photo credit: marykbaird via morguefile.com

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Last Updated on September 17, 2018

How to Stop Multitasking and Become Way More Productive

How to Stop Multitasking and Become Way More Productive

Today we are expected to work in highly disruptive environments. We sit down at our desks, turn on our computer and immediately we are hit with hundreds of emails all vying for our attention.

Our phones are beeping and pinging with new alerts to messages, likes and comments and our colleagues are complaining about the latest company initiative is designed to get us to do more work and spend less time at home.

All these distractions result in us multitasking where our attention is switching between one crisis and the next.

Multitasking is a problem. But how to stop multitasking?

How bad really is multitasking?

It dilutes your focus and attention so even the easiest of tasks become much harder and take longer to complete.

Studies have shown that while you think you are multitasking, you are in fact task switching, which means your attention is switching between two or more pieces of work and that depletes the energy resources you have to do your work.

This is why, even though you may have done little to no physical activity, you arrive home at the end of the day feeling exhausted and not in the mood to do anything.

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We know it is not a good way to get quality work done, but the demands for out attention persist and rather than reduce, are likely to increase as the years go by.

So what to do about it?

Ways to stop multitasking and increase productivity

Now, forget about how to multitask!

Here are a few strategies on how to stop multitasking so you can get better quality and more work done in the time you have each working day:

1. Get enough rest

When you are tired, your brain has less strength to resist even the tiniest attention seeker. This is why when you find your mind wandering, it is a sign your brain is tired and time to take a break.

This does not just mean taking breaks throughout the day, it also means making sure you get enough sleep every day.

When you are well rested and take short regular breaks throughout the day your brain is fully refuelled and ready to focus in on the work that is important.

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2. Plan your day

When you don’t have a plan for the day, the day will create a plan for you. When you allow outside influences to take control of your day, it is very hard not to be dragged off in all directions.

When you have a plan for the day, when you arrive at work your brain knows exactly what it is you want to accomplish and will subconsciously have prepared itself for a sustained period of focused work.

Your resistance to distractions and other work will be high and you will focus much better on the work that needs doing.

3. Remove everything from your desk and screen except for the work you are doing

I learned this one a long time ago. In my previous work, I worked in a law office and I had case files to deal with. If I had more than one case file on my desk at any one time, I would find my eyes wandering over the other case files on my desk when I had something difficult to do.

I was looking for something easier. This meant often I was working on three or four cases at one time and that always led to mistakes and slower completion.

Now when I am working on something, I am in full-screen mode where all I can see is the work I am working on right now.

4. When at your desk, do work

We are creatures of habit. If we do our online shopping and news reading at our desks as well as our work, we will always have the temptation to be doing stuff that we should not be doing at that moment.

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Do your online shopping from another place—your home or from your phone when you are having a break—and only do your work when at your desk. This conditions your brain to focus in on your work and not other distractions.

5. Learn to say no

Whenever you hear the phrase “learn to say no,” it does not mean going about being rude to everyone. What it does mean is delay saying yes.

Most problems occur when we say “yes” immediately. We then have to spend an inordinate amount of energy thinking of ways to get ourselves out of the commitment we made.

By saying “let me think about it” or “can I let you know later” gives you time to evaluate the offer and allows you to get back to what you were doing quicker.

6. Turn off notifications on your computer

For most of us, we still use computers to do our work. When you have email alert pop-ups and other notifications turned on, they will distract you no matter how strong you feel.

Turn them off and schedule email reviewing for times between doing your focused work. Doing this will give you a lot of time back because you will be able to remain focused on the work in front of you.

7. Find a quiet place to do your most important work

Most workplaces have meeting rooms that are vacant. If you do have important work to get done, ask if you can use one of those rooms and do your work there.

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You can close the door, put on your headphones and just focus on what is important. This is a great way to remove all the other, non-important, tasks demanding your attention and just focus on one piece of work.

The bottom line

Focusing on one piece of work at a time can be hard but the benefits to the amount of work you get done are worth it. You will make fewer mistakes, you will get more done and will feel a lot less tired at the end of the day.

Make a list of the four or five things you want to get done the next day before you finish your work for the day and when you start the day, begin at the top of the list with the first item.

Don’t start anything else until you have finished the first one and then move on to the second one. This one trick will help you to become way more productive.

Featured photo credit: Unsplash via unsplash.com

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