Welcome back or for the first time; I appreciate your time.
To get the most out of my writing, you should read carefully and ask yourself if you agree or disagree, and whether or not you’re going to take action based on what you will be reading.
I hope you’ll give yourself the chance to improve!
In today’s fast-paced society, we often juggle multiple tasks, making it difficult to focus. However, it’s essential to consider whether our actions are truly productive. A study led by Gloria Mark and her team found that interruptions can significantly alter work patterns. Additionally, several studies suggest that the time required to regain full focus after being distracted varies among individuals and tasks, with some research indicating it may take more than a couple of minutes. If we reflect on how often we’re distracted, it becomes clear that maintaining a constant state of focus is challenging and rarely sustained for extended periods.
Today, I’ll discuss three aspects of our lives that can help us minimize distractions and enhance productivity:
Phones
According to Reviews, Americans check their phones about 144 times a day, roughly every 10 minutes in a 24-hour day. Considering 8 hours of sleep, it’s closer to every 6.5 minutes. This habit hinders our ability to achieve deep, focused work, especially when it takes at least 22 minutes to regain focus. The most straightforward way to boost productivity is to put your phone out of reach. You can’t just put it in your pocket. Store it in another room or hide it from sight. This way, when the urge to check it strikes, you’ll need to get up and physically get it, prompting you to reconsider whether it’s necessary.
PCs/Laptops
In today’s digital age, almost everyone relies on electronic devices for work. However, these devices can introduce various distractions that need to be managed. For instance, if you use a messaging app like WhatsApp Web to receive notifications for personal messages, ask yourself whether that’s truly necessary while you want to work. Most personal messages don’t require immediate responses. For work-related messages with time-sensitive demands, retain those notifications, but disable others. If possible establish specific times to respond to messages or emails and avoid checking them outside those times.
Smartwatches
In my personal experience, smartwatches can be more distracting than phones because they’re always within sight. When I first got mine a few years ago, I displayed notifications on the watch’s screen, leading me to pick up my phone immediately when notifications arrived. However, I’ve changed this practice over time. I no longer receive notifications on my smartwatch because I prefer not to use it for that purpose. I use it to track sports data and check the time. If you own a smartwatch, ask yourself why you bought it in the first place. Was it for tracking sleep, monitoring sports activities, checking the time, or something else? It’s unlikely that you purchased it solely to receive notifications without using your phone. Consider deactivating this feature if it’s unnecessary and doesn’t fulfill the purpose of the watch.
Turn off Notifications and set times for when to check E-Mails and Messages
There is a place for everything
Certain places naturally indicate their intended purpose. For instance, when you visit a cafe, you anticipate getting beverages and snacks, not swimming or receiving a massage. Similarly, a gym is meant for physical activity, not sleeping or working. You understand what to do in such places, and your intention aligns with their purpose. Therefore, it’s crucial to create a work environment that clearly communicates its purpose.
Creating an Ideal Workspace
Let’s use my own practices as an example. I spend most of my time at my desk studying, writing, or reading. To minimize distractions, I keep my desk uncluttered, featuring only the essentials: the book I’m currently reading, my laptop, a monitor, and a bottle of water. There’s nothing else on my desk because I don’t require additional items while working. In the past, I kept various items on my desk, but I found that the more items I had, the more likely I was to become distracted. Even the smallest things could divert my attention. For example, I used to keep a cloth for cleaning my glasses on my desk. Occasionally, I’d notice it and wonder if my glasses needed cleaning. Since they usually did, I’d clean them, ensuring they were spotless, and then become distracted from my work. Now, I keep the cleaning cloth in a drawer where I can’t see it. If I need to clean my glasses, I intentionally grab it when I have time, rather than letting it interrupt my work.
Make your Workspace a place only for work
The third reason we get distracted is due to other people. They can be your family, coworkers, someone talking in the background, or someone simply walking by. Distractions may be active, such as someone asking us a question, or passive when we’re diverted by two people conversing.
Active Distractions
To address active distractions, it’s crucial to communicate that you don’t want to be disturbed. Place a “Do Not Disturb” sign on your door or let people know when you’re dedicated to your most important tasks. Wearing headphones is another effective way to signal that you’re not available for conversation.
Passive Distractions
Passive distractions, such as background noise or conversations nearby, can also be managed. If you’re easily distracted by background noise or people talking, consider investing in noise-canceling headphones or listening to calming instrumental music with no lyrics. If you’re distracted by the surrounding environment, think about closing a door, drawing the curtains, or finding a less crowded place. Another strategy is to schedule your most important work before or after everyone else is present. Experiment with different approaches to find what works best for you.
Communicate with People when you want to get focused work done
In emergencies, ensure there’s a way for critical contacts to reach you, even if you’re minimizing distractions. For instance, you can receive important calls on your smartwatch. Communicate with your coworkers and family to clarify when they can interrupt you. For work-related needs, consider using a separate phone to keep work and personal matters separate.
These are suggestions for your consideration. Not all of them will apply to everyone, but the key is to become more aware of your distractions and take steps to mitigate them.
Begin with one approach, such as turning off notifications, putting your phone away, decluttering your workspace or something else, and see if it makes a difference in your ability to focus.
My greatest wish is for you to start creating the life you want, but only you can take action toward that!
But for now, I hope you’ll have an amazing week.
Jonas
Welcome back or for the first time; I appreciate your time.
To get the most out of my writing, you should read carefully and ask yourself if you agree or disagree, and whether or not you’re going to take action based on what you will be reading.
I hope you’ll give yourself the chance to improve!
Have you ever doubted yourself, thinking, “I can’t do this,” before tackling something, only for it to turn out poorly? On the flip side, have you ever confidently said, “I’m good at this,” and found it to be amazing? This is common because what we tell ourselves influences our actions. The thoughts we plant in our subconscious and the words following “I am” become our reality, shaping our self-belief and actions. It’s a cycle we must consciously break to create change.
To illustrate, let’s revisit 1954, when everyone believed humans couldn’t run a mile in under 4 minutes. The world record stood at 4 minutes and 1.4 seconds, unbroken for nearly 9 years. Runners convinced themselves it was impossible, saying, “I can’t run under 4 minutes,” and no one did until Roger Bannister shattered that belief with a 3:59.4 record in 1954. What’s remarkable is that his record lasted just 46 days until John Landy ran a 3:58.0. After that, many athletes achieved sub-4-minute miles. The change didn’t come from technology, training, or running technique; it came from the shift in athletes’ beliefs. They transformed their thinking from “I can’t do it” to “I know it’s possible, and I can do it too!”
When we encounter challenges, our initial thoughts tend to be negative, like “I’m not good at this,” or “It went badly last time,” or “Others have failed, so I will too.” Rarely do we immediately think, “I’m good at this; let’s go for it!”
Why is that?
Our society encourages modesty and suggests that thinking less of ourselves is a way to gain acceptance. Expressing our strengths can sometimes make us appear arrogant. Parents, too, often point out their children’s limitations. While setting boundaries is necessary, some dreams, like becoming an astronaut, are discouraged, leading children to give up because they’re told it’s impossible.
What’s the problem with this?
Firstly, we stop believing in ourselves. When we dwell on our weaknesses, it’s natural to lose confidence. Secondly, we limit ourselves. If we continually tell ourselves we’re not good at something, the chance of improvement decreases, and we might not even make the effort to get better.
For instance, I used to think I was terrible at public speaking. Even though I’m not as skilled as some, I changed my mindset. Rather than thinking, “I’m really bad at this, and it’ll be a disaster,” I now view it as a chance to learn and improve. I consider it a valuable learning opportunity. While the outcome may be similar, I’ve freed myself from the pressure of perfection. Even if I make a single improvement or note something to change for the next time, it’s a win and a step in the right direction. Few people excel at something without practicing it for hours and hours and the dedication to do so.
Other people’s words, opinions, or our perception of them can significantly affect our self-belief. Consider that child aspiring to become an astronaut. If no one immediately told them it was impossible, they might have held onto their dream. The dream could have continued, and if the child consistently put in the effort required, they might have achieved it one day. Even if, after ten years, they changed their mind, it would be a personal decision, not one imposed by someone else.
It’s also easier when we have people supporting us rather than working against us. Imagine someone wanting to lose a significant amount of weight and make lifestyle changes. Who do you think is more likely to achieve their goal? Person 1, told by their entire social group that it’s impossible and too hard, or Person 2, surrounded by supportive people who believe in their ability to achieve the goal? The answer is clear. When others believe in us, it’s easier for us to believe in ourselves. Achieving something without anyone else’s belief in us requires far more energy.
What’s worse is that often it’s not what people say or think about us, but what we believe they think about us. There’s a quote:
“I am not who you think I am; I am not who I think I am; I am who I think you think I am.”
~ Charles Horton Cooley
Read that again if you need to.
If we believe that someone thinks we can’t achieve our goal, we start to believe it too, even without knowing if our assumption about the other person’s belief is accurate.
Never believe something about yourself that is merely based on your perception of what other think.
Think about the person you want to become and how you want to act in specific situations. Once you have a clear image of this, you can start instilling those characteristics in your mind to become that person.
For example, I introduced positive self-affirmations during my meditation. One of the lines I repeat to myself is, “I am calm and in control.” I used to easily get overwhelmed, especially when faced with unexpected situations. However, since I started telling my mind that I am calm and in control, things have changed significantly. I no longer get stressed easily, and if I do, I remind myself of that affirmation and focus on what I can do. I’ve seen the most significant change at work. When there’s a lot of work or unexpected issues, I used to get stressed because of the workload. But now, I tackle each task and handle any new issues calmly before returning to my original tasks. This change doesn’t make me faster or more efficient, but I get things done without much stress.
Your thoughts and self-talk matter because they shape your subconscious mind, which, in turn, influences your actions. What you place after the words “I am” eventually becomes your reality in some form. Therefore, it’s crucial to infuse as many positive statements as possible after “I am.” If you catch yourself thinking negatively or doubting yourself, such as “I am not able to do…,” try to transform that into a positive affirmation.
What you place after the words ‘I am’ eventually becomes your reality
Start by feeding your mind with positive thoughts about yourself. In the beginning, focus on a few key characteristics. Write them down and read or repeat them daily.
My greatest wish is for you to start creating the life you want, but only you can take action toward that!
But for now, I hope you’ll have an amazing week.
Jonas
Welcome back or for the first time; I appreciate your time. To get the most out of my writing, you should read carefully and ask yourself if you agree or disagree, and whether or not you’re goin...
November 16, 2023
Welcome back or for the first time; I appreciate your time. To get the most out of my writing, you should read carefully and ask yourself if you agree or disagree, and whether or not you’re goin...
November 10, 2023
Welcome back or for the first time; I appreciate your time. To get the most out of my writing, you should read carefully and ask yourself if you agree or disagree, and whether or not you’re goin...
November 5, 2023