How to avoid distractions?

A simple distraction such as a notification (often not important at all!) on your mobile means that each time you lose your focus and, according to studies, need 4 to 15 minutes to concentrate and motivate yourself again to keep working effectively on your tasks!

It was found that office workers are distracted every 3 minutes on average!

Data from 2016 indicated that 3 out of 4 employers believe that every day an average employee loses 2 hours of work due to distractions. While you are doing your work, write down all the distractions that happen for a week or two and analyse them. Think what you could do to minimise or avoid them!

We get easily distracted when we are tired. Remember about taking regular breaks, going for a walk and catching some fresh air. Breathe, eat well, drink a lot of water and some green tea. These SIMPLE (but often neglected!) pieces of advice will help you to stay calmer, more focused and more patient.

If you can, and surely sometimes you can, turn your mobile off or change it to airplane mode.

Free stock photo of hands, coffee, iphone, smartphone

One of the greatest pieces of advice, although quite difficult to follow at first, is to get up earlier to avoid distractions: requests, phone calls, noise, notifications, and questions from others! You’d be amazed how much meaningful work can be done in the early morning hours. Don’t get up earlier to catch up with emails or to clean your home! Get up earlier to do something creative, something that’s meaningful for you, something that will give you exceptional results and will bring you closer to achieving your goals. Write, read, work on your business or project, for example. This is a precious time.

If you get up 1 hour earlier every day you will gain 7 extra hours for something that matters to you! How does that sound? Seven quiet precious hours. I had a long period of time when I was able to get up 2 hours earlier than usual. That’s 14 hours a week! Now while in advanced pregnancy I have had to change my schedule because of the need for more sleep. Remember, not every piece of advice will work the same for everyone but I can say that this tip which I read about in What the Most Successful People Do Before Breakfastby Laura Vanderkam (available here) made a huge improvement in my life.

Experts advise that to change your habit and make this morning routine easier, ideally, you should get up at the same time every single day. If you allow yourself to sleep longer at weekends, then you’ll feel that it’s more difficult to get up early during weekdays.

If you feel it’s too difficult to do this, maybe try a shorter period of time; for example, 30 mins extra in the morning—that will also make a difference. Just remember to make sure that you still can sleep 7-8 hours a day.

Some people like to have their Power Hour in the morning so they can feel they’ve achieved something before everyone else gets up. Power Hour means that you dedicate one hour where you put 100% effort into a dedicated project, activity or task. Or it may mean for  some people, for example: 20 mins spent on some creative work, 20 mins of reading and 20 mins of exercising. Check what will work best for you. Knowing that you achieve something early in the morning will make you more satisfied and put you in a more positive mood which will last for hours during the day.

How to be happier? And why we should think of others more?

beach, blue sky, cheerful

Make someone happy. Make someone smile. You’ve surely heard that good vibes and emotions, a positive mood and optimism are contagious. Studies from the University of Zurich in Switzerland, using MRI scans, indicated that people who spent money on others instead of themselves had more activity in the brain areas associated with happiness and altruism. In the research it was also highlighted that the amount of money spent on others did not matter.

The simple act of giving, not always expensive or material things, improves our well-being a lot.

In a different study, carried out by UK researchers, it was found that people who performed some acts of kindness regularly every day for 10 days had a significant boost in their happiness level. Such a short period of time as 10 days had made a huge difference! Again, the conclusion is: helping others makes us happier.

There is a popular Chinese proverb that fits here perfectly:
“If you want happiness for an hour, take a nap. 
If you want happiness for a day, go fishing. 
If you want happiness for a year, inherit a fortune. 
If you want happiness for a lifetime, help somebody.”

Avoid the 3 Biggest Productivity Traps

  1. CATCHING UP

Working more hours often to catch up with the demands at work, or while working on your personal projects, sometimes ends up as a normal working pattern that lasts weeks or months. Working some extra weekends may be a good solution once in a while. It’s really satisfying to feel we are ahead and everything is nicely organised and ready for Monday morning. However, if you do it for a longer period of time, for example a few weeks, your productivity, attention and energy will decrease enormously. According to studies, working approximately 40 hours a week, is ideal in terms of our productivity. Working more than that is a great recipe for burnout, depression and exhaustion! If that’s what you need right now then keep going! … but I’m sure it’s not.

2. EXTRA ACTIVITIES
Many pieces of advice about productivity come down to one thing: try to squeeze in various productive, healthy and personally beneficial activities into your day, whenever you can. I’ve read tonnes of them by now:

  • if you are on a break you can quickly check and reply to your personal emails
  • read and watch news while eating your breakfast
  • listen to audio books while doing gardening/cleaning your house/looking after children
  • write, read and work while you are on a bus or train
  • use an app to learn a foreign language while waiting in a queue

background, chart, coffee

Some of the advice may be really good and useful for you as long as you don’t try to squeeze in too much. Otherwise you will end up:

– without any breaks and time for recharging your batteries

– with no opportunities to do something without using many of your cognitive skills, such as walking without occupying your mind with work and foreign language courses. Even cleaning house or gardening can be great opportunities to let your brain rest a bit from hundreds of emails, tasks and queries related to your work and projects.

If you forget about your needs to rest and disconnect you will feel tired more often and become a lot less productive.

3. LOW IMPACT VS HIGH IMPACT TASKS.
Every work has some more and less important tasks. You are probably familiar with the 20/80 Pareto principle, which believe me actually works! And it’s pretty straightforward. It says that:

20% of your input on tasks and effort translates into 80% of results.

Make a list of tasks that you need to do on a regular basis – to make it simple choose a maximum of 10 tasks that you tend to do most often. Then think which 2 tasks from this list give you actually the most meaningful and biggest results.

We often tend to spend a lot of time on things like answering emails and making phone calls – and although these things are important, we usually do them way too often. For example, on average most of us check emails every 15 minutes while studies show that to be most effective and productive you should do it only 3x a day if you do an office job. If you can check and reply to your emails only 2-3 x a week, then that’s even better. Of course, your personal email can be checked daily but hopefully you don’t use it as well as a work email.

If you are writing a book your high impact task will be writing and then maybe editing or researching your materials. Plan ahead to do your high-impact tasks when you have most energy, for example, 2-3 hours every morning. Try to do everything to avoid interruptions then. Maybe you can get up earlier, switch your mobile to airplane mode and let others know that this is a very important time for you when you need to work and can deal with their questions and requests later? Whatever you do try not to skip the planning stage which is crucial.

This blog has been nominated for the LIEBSTER AWARD

Golden-Circle-Alt.png

I’d like to say a huge thank you to UNBREAKABLEYETFRAGILE ( you can read & follow her blog HERE) for nominating me for the Liebster Award especially as I’m not a very experience blogger. I really appreciate it. In the rules for the 2018 nominations there is a part where I’m asked to say why I’m passionate about blogging.

  • One of the reasons is that I can not only practise writing, which is great, but I’m also thinking more about ideas, facts and information related to topics such as personal growth and happiness which are worth spreading. This means that my brain (and its 2,500-3,300 thoughts an hour – same as for any other human being) is not only occupied with everyday work, responsibilities and to-do lists but also thinks more frequently about important, meaningful stuff.
  • I’ve discovered that the blogging community is a very interesting place (especially compared to Instagram, for example, where many comments are very superficial). Here people tend to get into more in-depth conversations.

In the rules for the Liebster Awards for 2018 bloggers are being asked to write 10 random things about themselves. Oh boy, that’s a challenge. Haha 😉 I like challenges though, so here we go:

  1. I’m Polish and married to a Brazilian for over a decade.
  2. I work as a senior administrator.
  3. I enjoy reading interesting facts or watching documentaries about nutrition & fitness, and their impact on our brain.
  4. I’m extremely afraid of spiders and bees (especially if I find any in my house; especially if I’m at home on my own!). I mean, extremely.
  5. I try to get up around 5:30am every day to have around 2 hours for my creative work.
  6. I enjoy travelling on trains and buses because that’s Me Time when I can read more.
  7. I don’t believe in talent. I’m a big believer that ANYONE can, for example, learn a foreign language.
  8. I speak Polish, English and Portuguese fluently and can communicate more or less in Spanish, Czech and Slovakian. I tried to learn German and Chinese but I had to stop those language classes. 
  9. I practised ju-jitsu for a year. I love martial arts.
  10. I’’ve been interested in positive psychology for around 17 years.

Now… these are a few questions from Unbreakableyetfragile for me to answer, so let’s go…! 😉

  1. What is the purpose of your blog?

I’ve been learning and reading about personal development and positive psychology for around 17 years and I’ve realised that I haven’t really used my knowledge in practice much so I decided to share some interesting findings, tips, and techniques here with others.

  1. How in touch are you with your surroundings?

If you mean the human world – I feel very much connected. If you mean nature – it could be better (English weather isn’t very helpful in this though).

  1. What state doyou reside in?

I live in the UK.

  1. What is your favorite season?

Probably spring but I find some positive aspects in all of them!

  1. What movie is your all-time favorite?

Hmm … I don’t watch many movies. I’m not sure about a favourite one. Maybe Beautiful Mind…?  Currently I like comedies a lot because that’s what helps me relax the best.

  1. Which color is your favorite?

Right now… purple (and yellow!) I guess. 😉

  1. How often do you read books?

I try to read every day. I’ve recently noticed that I think too much about what I’m reading while I’m reading… Looking at my reading lists and books on my shelves… I feel I should read a lot faster!

  1. Do you have children?

Yes, a 4-year-old daughter and I’m 8 months pregnant now.

  1. Are you left-handed or right-handed?

Right-handed.

  1. What are your life goals?

To continue lifelong learning & personal growth.

I’d like to nominate a few bloggers who put effort into their posts and who inspire me to write with their great blogs, and these are:

  1. Carol Browne (https://authorcarolbrowne.wordpress.com/ )
  2. Philip Ruskins (https://thafriend.com/ )
  3. Positively Alissa (https://fightmsdaily.com/ )
  4. Omobolanle Adeniran https://beeade.wordpress.com/
  5. Theed (https://theeditorsjournal.wordpress.com/ )

Nominees! Please read the bit below re: the rules + questions from me which you need to answer in one of your blog posts. 

Each of the nominated bloggers needs to read about the award HERE and write a post about their nomination where they answer my questions (please see them below) as well as create other questions that they give to their nominees.  The rules for the nominees are in the post below.

My questions are:

  1. If you could be anyone, pick any career, what would that be and why.
  2. If you were a powerful politician who could make one important decision & change for your country– what would that be?
  3. If you were your own parent what would you do differently while bringing yourself up?
  4. Describe yourself in only one word.
  5. How are you getting on with pursuing your goals and dreams this year?
  6. Why do you think so many people out there are discouraged from studying and don’t do anything or much at all for their personal development?
  7. You won $20,000,000. What will you do with this money?
  8. If you could meet anyone from any century and have a long conversation with them who would that be and why?
  9. Is there one dream/goal that you always wanted to do in your life but you didn’t because of fear (e.g. fear of failure/criticism/ lack of confidence)?
  10. How happy are you in general on a scale from 1 to 10?

A bit for nominees now – the rules are below (and also here: https://theglobalaussie.com/liebster-award-2018/ ) . Good luck nominees! 🙂