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Tired of not taking action? Give your brain a good workout!

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Tired of not taking action? Give your brain a good workout!

With all of the excellent tips you can read on the web, I would bet that you could probably write your own blog article on how to get the body, relationship, or career you want.

 Drink lots of water. Praise more, scold less. Visualize. Don’t be afraid to ask. Practice gratitude.

And yet, you may still feel stuck in certain areas of your life. Why? Because you are not taking the actions you know you should take.

Maybe you vow that you will spend 10 minutes each morning meditating. When the time comes to actually sit down and close your eyes, however, you just don’t want to. You find a dozen other things that you just have to get done instead, like check one more email. Sound familiar?

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You can wrestle with “self-discipline” all you like, but the truth is that there are very real mental processes in your brain that keep you from taking action. So today, I am going to delve into (a simplified version of) what these processes are, and how to design more beneficial ones so that you can take action and have the life you want.

On one hand: Your voice of reason

One of the regions of your brain responsible for making rational decisions is the prefrontal cortex (PFC). The PFC is like your voice of reason. It is great at understanding the consequences of our actions, like “if I eat this cake tonight, I will feel terrible tomorrow.” If you gave the megaphone to your PFC, you would likely be closer to living your dream life by now.

On the other hand: The fear monger

But not so fast. There is another part of your brain that is the champion of fear and annoyance, called the amygdala. Whenever something comes up that scares or annoys you, the amygdala raises a raucous. It tells you “don’t ask that girl out, she will just reject you!” or “I don’t feel like getting out of bed!” If you gave the megaphone to your amygdala, you likely wouldn’t get as much done, but you sure would stay safe and sound.

Their relationship

The PFC decides when you should listen to the amygdala (“yes, back away from that rattlesnake.”) and when you shouldn’t (“no, get out of bed NOW.”). When it comes to our dreams, a strong PFC “calms down” the amygdala and makes sure that we take the right actions; a weak PFC does not, and the amygdala gets to call more of the shots.

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So the key to taking the right actions is to strengthen your PFC. Pretty simple and cool, huh?

How do you do that? Here are a few ways:

1. Label it.

Acknowledge what the amygdala is saying, like “I feel scared because…” This improves your objectivity about the situation, giving the PFC a helping hand, and it also doesn’t confront the amygdala in a way that will “aggravate” it further.

2. Dismantle fear in steps.

Maybe a certain action, like giving a presentation, scares you tremendously. Instead of jumping into the deep end by volunteering to speak at the next all-division meeting, which would trigger an all-out amygdalar upset, break the journey into steps. Start by speaking up more at group meetings. Then present to a small group. Bite off pieces that keep your amygdalar response small and manageable by the PFC.

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3. Don’t remember.

Stop using your mind to store To Dos, like “get eggs on your way home,” or “remember that tomorrow is Jen’s birthday.” They cloud your thinking, and will deprive your PFC of the energy and focus it needs to properly regulate the amygdala.

4. Exercise.

Yes, that magic cure-all. It’s been shown that attention and self-control increase after strenuous aerobic exercise.

5. Meditate.

Like #3, meditation clears excess chatter from your mind so your PFC can make decisions in peace and quiet. Granted, this is a bit of a Catch-22 if you are having a hard time “making yourself” meditate in the first place. But even a small step here can yield big dividends for your PFC.

If you want to be living your dream life, it’s time to make your PFC work up a sweat and assert its dominance over your amygdala. Just like any other part of our bodies, it really doesn’t have to be any more difficult than, say, working out our leg muscles to become a better runner. You just need to practice it to master it!

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What mental exercises will you take on to strengthen your PFC so that you can take action? Write me a note and share!

Featured photo credit: Brain Machine in Newcastle, Apr-2013/Mitch Altman via flickr.com

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Published on September 21, 2021

How Remote Work Affects Your Productivity And Wellbeing (Backed By Data)

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How Remote Work Affects Your Productivity And Wellbeing (Backed By Data)

The internet is flooded with articles about remote work and its benefits or drawbacks. But in reality, the remote work experience is so subjective that it’s impossible to draw general conclusions and issue one-size-fits-all advice about it. However, one thing that’s universal and rock-solid is data. Data-backed findings and research about remote work productivity give us a clear picture of how our workdays have changed and how work from home affects us—because data doesn’t lie.

In this article, we’ll look at three decisive findings from a recent data study and two survey reports concerning remote work productivity and worker well-being.

1. We Take Less Frequent Breaks

Your home can be a peaceful or a distracting place depending on your living and family conditions. While some of us might find it hard to focus amidst the sounds of our everyday life, other people will tell you that the peace and quiet while working from home (WFH) is a major productivity booster. Then there are those who find it hard to take proper breaks at home and switch off at the end of the workday.

But what does data say about remote work productivity? Do we work more or less in a remote setting?

Let’s take a step back to pre-pandemic times (2014, to be exact) when a time tracking application called DeskTime discovered that 10% of most productive people work for 52 minutes and then take a break for 17 minutes.

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Recently, the same time tracking app repeated that study to reveal working and breaking patterns during the pandemic. They found that remote work has caused an increase in time worked, with the most productive people now working for 112 minutes and breaking for 26 minutes.[1]

Now, this may seem rather innocent at first—so what if we work for extended periods of time as long as we also take longer breaks? But let’s take a closer look at this proportion.

While breaks have become only nine minutes longer, work sprints have more than doubled. That’s nearly two hours of work, meaning that the most hard-working people only take three to four breaks per 8-hour workday. This discovery makes us question if working from home (WFH) really is as good a thing for our well-being as we thought it was. In addition, in the WFH format, breaks are no longer a treat but rather a time to squeeze in a chore or help children with schoolwork.

Online meetings are among the main reasons for less frequent breaks. Pre-pandemic meetings meant going to another room, stretching your legs, and giving your eyes a rest from the computer. In a remote setting, all meetings happen on screen, sometimes back-to-back, which could be one of the main factors explaining the longer work hours recorded.

2. We Face a Higher Risk of Burnout

At first, many were optimistic about remote work’s benefits in terms of work-life balance as we save time on commuting and have more time to spend with family—at least in theory. But for many people, this was quickly counterbalanced by a struggle to separate their work and personal lives. Buffer’s 2021 survey for the State of Remote Work report found that the biggest struggle of remote workers is not being able to unplug, with collaboration difficulties and loneliness sharing second place.[2]

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Buffer’s respondents were also asked if they are working more or less since their shift to remote work, and 45 percent admitted to working more. Forty-two percent said they are working the same amount, while 13 percent responded that they are working less.

Longer work hours and fewer quality breaks can dramatically affect our health, as long-term sitting and computer use can cause eye strain, mental fatigue, and other issues. These, in turn, can lead to more severe consequences, such as burnout and heart disease.

Let’s have a closer look at the connection between burnout and remote work.

McKinsey’s report about the Future of work states that 49% of people say they’re feeling some symptoms of burnout.[3] And that may be an understatement since employees experiencing burnout are less likely to respond to survey requests and may have even left the workforce.

From the viewpoint of the employer, remote workers may seem like they are more productive and working longer hours. However, managers must be aware of the risks associated with increased employee anxiety. Otherwise, the productivity gains won’t be long-lasting. It’s no secret that prolonged anxiety can reduce job satisfaction, decrease work performance, and negatively affect interpersonal relationships with colleagues.[4]

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3. Despite everything, We Love Remote Work

An overwhelming majority—97 percent—of Buffer report’s survey respondents say they would like to continue working remotely to some extent. The two main benefits mentioned by the respondents are the ability to have a flexible schedule and the flexibility to work from anywhere.

McKinsey’s report found that more than half of employees would like their workplace to adopt a more flexible hybrid virtual-working model, with some days of work on-premises and some days working remotely. To be more exact, more than half of employees report that they would like at least three work-from-home days a week once the pandemic is over.

Companies will increasingly be forced to find ways to satisfy these workforce demands while implementing policies to minimize the risks associated with overworking and burnout. Smart companies will embrace this new trend and realize that adopting hybrid models can also be a win for them—for example, for accessing talent in different locations and at a lower cost.

Remote Work: Blessing or Plight?

Understandably, workers worldwide are tempted to keep the good work-life aspects that have come out of the pandemic—professional flexibility, fewer commutes, and extra time with family. But with the once strict boundaries between work and life fading, we must remain cautious. We try to squeeze in house chores during breaks. We do online meetings from the kitchen or the same couch we watch TV shows from, and many of us report difficulties switching off after work.

So, how do we keep our private and professional lives from hopelessly blending together?

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The answer is that we try to replicate the physical and virtual boundaries that come naturally in an office setting. This doesn’t only mean having a dedicated workspace but also tracking your work time and stopping when your working hours are finished. In addition, it means working breaks into your schedule because watercooler chats don’t just naturally happen at home.

If necessary, we need to introduce new rituals that resemble a normal office day—for example, going for a walk around the block in the morning to simulate “arriving at work.” Remote work is here to stay. If we want to enjoy the advantages it offers, then we need to learn how to cope with the personal challenges that come with it.

Learn how to stay productive while working remotely with these tips: How to Work From Home: 10 Tips to Stay Productive

Featured photo credit: Jenny Ueberberg via unsplash.com

Reference

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