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What Yoga Can Teach Us About Productivity

What Yoga Can Teach Us About Productivity

    Earlier, I talked about how you can use meditation practices “in real time,” while you’re working on a task, to stay focused and motivated.  In this post, I’ll discuss how some forms of movement and breathing from yoga can help you find efficiency and ease in your work.

    Usually, when we think about productivity, images of well-organized e-mail inboxes and color-coded folders come to mind.  But these things alone aren’t enough to make us efficient.  If our minds aren’t disciplined — our attention is scattered, or we feel sluggish or anxious — work will be a struggle, no matter how organized our workspace is.

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    How do we discipline our minds?  I’ve found the ancient practice of hatha yoga — the stretches and breathing we simply call “yoga” in the West — very helpful.  This may sound odd at first, but it makes sense if we look at why hatha yoga was created.  It’s designed to clear the mind to prepare for meditation. In the same way, when we use it at work, it helps us become serene and focused.

    Although people tend to see yoga as a complex bunch of poses that require a mat and a lot of flexibility, there are simple forms of yogic breathing and movement we can do while seated. You can do the practices I’ll describe whenever you feel yourself losing attention or momentum at work.

    1.    Breathe Into The Tight Spot

    When a student is in a yoga pose that’s bringing up a lot of discomfort, a yoga teacher will often tell the student to “breathe into” the uncomfortable spot in their body — meaning to breathe so that the tense part rises and falls with the breath. This helps the student relax into the pose.

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    If you pay close enough attention when you’re feeling stressed or anxious at work, I suspect you’ll notice that some part of your body is tensed up — whether it’s your jaw, neck, lower back, or somewhere else.  If you notice this, I invite you to try taking a few deep breaths into that tight place.

    When you do this, I think you’ll find the tension dissipating, and the stress starting to fade.

    2.    Open Up Your Shoulders

    Many of us spend our workdays hunched over a keyboard, and this can cause tension to build in the neck and shoulders.  When that tightness gets uncomfortable enough, it can disrupt our focus.  Here’s a great way to release some of this tension — again, without leaving your chair.

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    The pose I’ll describe is called “eagle arms.”  To do this, hold your forearms out in front of you, parallel to your body.  Cross your right arm in front of your left, and clasp your hands in front of your face so that your arms intertwine.  Holding this pose, breathe deeply a few times into your shoulders.  Repeat this with your left arm crossed over your right.

    I think you’ll find this helps you let go of the tightness in your shoulders, and return your attention to your work.

    3.    Breathe Into Your Heart

    When we’re feeling unmotivated at work, it’s helpful to connect with our desire to contribute to and serve others. The yoga technique of breathing into your heart is a wonderful way to do this.

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    According to yoga, there’s an energetic center in the heart area called the “heart chakra.”  When we “open” the heart chakra by breathing into it, we feel our sense of compassion for others, and our desire to give to the world.

    To breathe into your heart, clasp your hands behind your back at the level of your heart, and stretch out your arms.  Then, breathe deeply so your upper chest rises and falls with the breath. Feel the warmth and openness in your heart, and notice any tension melting away.

    4.    Breathe Into Your Spine

    According to yoga, there’s another energetic center at the base of the spine called the “root chakra.”  Breathing into the root chakra gives us a sense of groundedness and stability.  Doing this can be very useful when you’re feeling anxious at work.

    To breathe into the root chakra, put your attention on the base of your spine, where the spine meets the pelvis.  If focusing on that area is difficult, place your hand on your lower back, and concentrate on the sensation of pressure there.  With your attention on the base of your spine, take a few deep breaths.

    When you do this, you’ll likely feel a deep-seated sense of solidity, and that paralyzing worry will start to fade.

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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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