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.