Friday, 23 December 2022

Are You Spending Your Time on What Is Time-Worthy?

We all have a limited amount of time. With 24 hours in a day, minus 7 to 8 hours of sleep, how many time-worthy activities do you accomplish in the remaining 16 to 17 hours every day?

Be honest with yourself: Do you spend every minute and hour of your day on activities that are truly worthwhile?

How many hours do you spend scrolling through social media? Or on television?

How many hours do you spend working with laser focus? How many hours do you actually spend talking to your family or playing with your kids?

If you spend more than half of your time on things that aren’t very important, it’s alarming. This can imply that you have already wasted half of your life.

In this article, you will learn about the concept of “time-worthiness” and discover the strategies for making the most of the limited time we have available.

What Is Considered to Be Time-Worthy?

There is a right time for everything, and a wrong time for everything else.

When you do the right thing at the right time, you are doing something time-worthy, and this period of time is known as “quality time.”

These are the principles for what creates real “quality time”:

Authenticity

The first principle is when your time is “Authentic.” This is the point at which you recognize your current time constraints and focus on doing the right thing during that time period while avoiding focusing on the wrong things.

You have to tell yourself,

“I’m making a conscious choice to do this right now because this is the right time to do it. I respect this by not allowing the wrong things to get in the way.”

For example, when you’re having dinner with your partner and choose not to think about tomorrow’s client meeting; or when you’re spending time with your children and make the conscious decision to put your phone away.

Intention

Quality time is time spent with intention. That is, you don’t get quality time by chance. And this aligns with being “Authentic.”

“With Intention” means that you have a sense of focus and purpose in what you’re doing, and thus do it deliberately. It also means you’re deliberately allocating time for something, no matter how big or small it is.

This is the opposite of simply “going with the flow” without real focus, which happens when you don’t know what you want and instead focus on the “next” thing. When time is eaten away piece by piece by forces beyond your control, you begin to wonder, “Where has all the time gone?” while feeling as if you haven’t accomplished anything meaningful.

Now, this doesn’t mean that there must be a “goal” to be achieved at every moment. It doesn’t mean you have to be productive or efficient 24 hours a day.

You can have 10 minutes to just relax and stare out the window. But instead of spacing out for half an hour without realizing it, you do it WITH INTENTION. When you do it on purpose, you will feel truly rested, whereas when you don’t, you will likely beat yourself up for being lazy. One is in control, while the other is not.

Why You Should Aim For Having More Quality Time

Always aim to devote your time to only time-worthy activities because those are the things that will provide you with fulfillment and satisfaction.

Here I’ll explain:

Increased Sense of Accomplishment

High quality time can bring a sense of fulfillment and happiness to our lives because it allows us to focus on what is most important to us and feel a sense of accomplishment and satisfaction.

When we are able to effectively manage our time and utilize it to accomplish the most important tasks, our confidence and sense of wellbeing can increase. Imagine completing the long-desired organization of your storeroom!

Increased Sense of Control

By ensuring that we do the right things at the right time, we are in control of our own time and not being interrupted by anything else. This keeps us from feeling overwhelmed or burned out and provides us with a sense of control over our lives.

On the other hand, if we do not devote enough quality time to the things that are important to us, we may come to regret it.

For example, failing to spend enough quality time with your children when they are young can lead to regret later in life after they have grown up and moved out. Similarly, if you work when you are not at your most productive, you may find that you work slower or make more mistakes than usual, affecting the quality of your work and leading to feelings of frustration or regret.

Simply be more mindful of the quality of your time and your overall well-being and sense of satisfaction will be improved.

What Causes Us to Degrade the Quality of Our Time?

Most people desire more high-quality time, but what prevents them from doing so?

The quality of our time may be degraded because of these:

1. Lack of Focus

It can be difficult to fully engage with the task at hand and make the most of our time when we are constantly interrupted or distracted.

Notifications on our phones, alerts on our computers, and other distractions in our environment can all cause us to lose focus. In addition, we can become distracted by our own thoughts and feelings. It might be difficult to focus on the task at hand, for instance, if we are worried or anxious.

This article entails the types of distractions we all face today.

2. Lack of Priority

When we do not organize and prioritize our tasks and activities, we may find ourselves wasting time on unimportant activities or feeling pressed for time to finish important tasks.

For instance, if our priorities are unclear, we might spend a lot of time on tasks that are not important or urgent while ignoring those that are more critical or urgent. This can result in a constant sense of being rushed or overwhelmed, lowering the quality of our time.

With clearly defined priorities, however, we can effectively manage our time by prioritizing the most important tasks first. Completing the most important tasks can increase our sense of accomplishment and fulfillment.

3. Low Mental Energy

Due to a constant but finite energy supply, our brains can only process a limited amount of information at once.[1] If processing information in normal conditions is difficult, imagine how difficult it is when you lack mental energy.

When you lack mental energy, you will find it difficult to think clearly, stay focused, and make sound decisions. You may also find it challenging to fully participate in activities or enjoy your time because you are tired or depleted.

Low mental energy can be caused by a variety of factors such as:[2]

  • Sleep deprivation: You can lose mental energy and your ability to concentrate and focus if you do not get enough quality sleep.
  • Poor diet: Consuming a diet high in processed, sugary, or unhealthy foods can reduce mental energy and overall well-being.
  • Anxiety and stress: Chronic stress and anxiety can sap your mental energy. These emotions can make you feel overwhelmed or drained, impairing your ability to focus and engage in activities.

4. Poor Physical Health

Physical fitness refers to the ability to maintain good health and physical well-being. Health issues such as chronic pain or illness require a significant amount of time and energy to manage, which can impact the ability to focus and simply do whatever you want.

I’m the best person to talk about this because I used to suffer from severe back pain as a result of poor posture and prolonged sitting at work. My back pain was so intense that I couldn’t concentrate on even the simplest task at hand. I tried a variety of methods, including painkillers, stretching, and acupuncture. My back pain has only gotten better in recent years since I began working out regularly to strengthen my core and back muscles. My mental energy increased as my back pain improved.

How to Ensure We Only Do Things That Are Time-Worthy

By this point, I believe you want to be sure that you only devote time to things that are actually worthwhile. You can employ the following tactics to make sure that you are investing your time to time-worthy activities:

1. Be Clear About Your Goals

As discussed earlier, your “intention” is important. At Lifehack, we teach people how to set SMARTer goals. This is not the same as the SMART goals that you are probably familiar with.

The SMARTer goal includes a reflection on what is most important to you and why it matters, in addition to the typical elements of a SMART goal (Specific, Measurable, Achievable, Realistic, Time-Bound). This “why” will be your driving force when attempting to achieve the goal.

You can start by considering what you want to achieve and why. This could include both short-term tasks and projects that you need to complete in the coming weeks or months, as well as long-term goals, such as career aspirations or personal development objectives.

Go to Achieving Goals: The Ultimate Guide to Goal Achieving & Goal Setting to learn more about how to set a SMARTer goal.

Be Clear About Your Goals

1 Action

2. Prioritize and Focus

Once you’ve identified your goal, you can divide it into a list of tasks and activities that will help you reach it.

This list can then be prioritized using Lifehack’s Superstructure Method. The key to using the Superstructure Method is deciding which tasks are Must Haves, Should Haves, and Good-to-Haves so you can prioritize them accordingly.

Let me share with you my personal example.

Some of my everyday Must Do’s include:

  • My business / work at Lifehack
  • Driving my sons to school / picking up my sons from school
  • Playing / talking with my family
  • Exercising
  • Sleeping

Some Should Dos which I don’t need to do every single day are:

  • Reading
  • Helping with household chores
  • Grocery shopping

Some Good-to-Dos which I can do occasionally are:

  • Watching Nexflix
  • My personal hobbies and interests

Once you’ve prioritized your tasks, you must also ensure that you’ll allocate your time accordingly. Schedule all tasks, whether they are Must Haves, Should Haves, or Good-to-Haves.

Using a planner to schedule your tasks will come in handy here. I strongly recommend The Full Life Planner. The Full Life Planner is Lifehack’s ultimate Focus System, which was created based on the success formula of the Lifehack Business. It allows you to easily align your daily tasks with your goal and plan your actions. Check out The Full Life Planner by clicking here.

Prioritize & Focus

1 Action
Get The Full Life Planner to schedule your Must Have, Should Have, and Good-to-Have tasks. 

3. Stay Fit Mentally and Physically

As previously stated, poor health can degrade the quality of your time.

While being mentally fit allows you to better focus on tasks and avoid distractions, enabling you to make the most of your time;[3] being physically fit allows you to have more energy and stamina, boosting your productivity and efficiency in your tasks.[4]

Instead of having to make up time due to health problems, staying mentally and physically fit can help you make sure that you are spending your time on worthwhile activities.

Regular exercise[5] and mindfulness practices can help improve both mental and physical fitness. Developing healthy habits such as eating a nutritious diet and getting enough sleep are also necessary for good health.

Here are some practical guides to help you learn more practical ways to boost your mental and physical energy:

Stay Fit

2 Actions
Find out how to boost your mental energy here: Why Am I So Tired And How To Boost My Energy
Learn how to get physically fit here:How To Get Fit If You Have a Busy Schedule

Final Thoughts

We should always strive for more quality time by spending time with intention.

As we are able to focus on the things that are most important to us and make the most of our time, we will be able to live a more fulfilling life with less or even no regret.

Featured photo credit: Agê Barros via unsplash.com

Reference

The post Are You Spending Your Time on What Is Time-Worthy? appeared first on Lifehack.



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Thursday, 22 December 2022

Are You Spending Your Time on What Is Time-Worthy?

We all have a limited amount of time. With 24 hours in a day, minus 7 to 8 hours of sleep, how many time-worthy activities do you accomplish in the remaining 16 to 17 hours every day?

Be honest with yourself: Do you spend every minute and hour of your day on activities that are truly worthwhile?

How many hours do you spend scrolling through social media? Or on television?

How many hours do you spend working with laser focus? How many hours do you actually spend talking to your family or playing with your kids?

If you spend more than half of your time on things that aren’t very important, it’s alarming. This can imply that you have already wasted half of your life.

In this article, you will learn about the concept of “time-worthiness” and discover the strategies for making the most of the limited time we have available.

What Is Considered to Be Time-Worthy?

There is a right time for everything, and a wrong time for everything else.

When you do the right thing at the right time, you are doing something time-worthy, and this period of time is known as “quality time.”

These are the principles for what creates real “quality time”:

Authenticity

The first principle is when your time is “Authentic.” This is the point at which you recognize your current time constraints and focus on doing the right thing during that time period while avoiding focusing on the wrong things.

You have to tell yourself,

“I’m making a conscious choice to do this right now because this is the right time to do it. I respect this by not allowing the wrong things to get in the way.”

For example, when you’re having dinner with your partner and choose not to think about tomorrow’s client meeting; or when you’re spending time with your children and make the conscious decision to put your phone away.

Intention

Quality time is time spent with intention. That is, you don’t get quality time by chance. And this aligns with being “Authentic.”

“With Intention” means that you have a sense of focus and purpose in what you’re doing, and thus do it deliberately. It also means you’re deliberately allocating time for something, no matter how big or small it is.

This is the opposite of simply “going with the flow” without real focus, which happens when you don’t know what you want and instead focus on the “next” thing. When time is eaten away piece by piece by forces beyond your control, you begin to wonder, “Where has all the time gone?” while feeling as if you haven’t accomplished anything meaningful.

Now, this doesn’t mean that there must be a “goal” to be achieved at every moment. It doesn’t mean you have to be productive or efficient 24 hours a day.

You can have 10 minutes to just relax and stare out the window. But instead of spacing out for half an hour without realizing it, you do it WITH INTENTION. When you do it on purpose, you will feel truly rested, whereas when you don’t, you will likely beat yourself up for being lazy. One is in control, while the other is not.

Why You Should Aim For Having More Quality Time

Always aim to devote your time to only time-worthy activities because those are the things that will provide you with fulfillment and satisfaction.

Here I’ll explain:

Increased Sense of Accomplishment

High quality time can bring a sense of fulfillment and happiness to our lives because it allows us to focus on what is most important to us and feel a sense of accomplishment and satisfaction.

When we are able to effectively manage our time and utilize it to accomplish the most important tasks, our confidence and sense of wellbeing can increase. Imagine completing the long-desired organization of your storeroom!

Increased Sense of Control

By ensuring that we do the right things at the right time, we are in control of our own time and not being interrupted by anything else. This keeps us from feeling overwhelmed or burned out and provides us with a sense of control over our lives.

On the other hand, if we do not devote enough quality time to the things that are important to us, we may come to regret it.

For example, failing to spend enough quality time with your children when they are young can lead to regret later in life after they have grown up and moved out. Similarly, if you work when you are not at your most productive, you may find that you work slower or make more mistakes than usual, affecting the quality of your work and leading to feelings of frustration or regret.

Simply be more mindful of the quality of your time and your overall well-being and sense of satisfaction will be improved.

What Causes Us to Degrade the Quality of Our Time?

Most people desire more high-quality time, but what prevents them from doing so?

The quality of our time may be degraded because of these:

1. Lack of Focus

It can be difficult to fully engage with the task at hand and make the most of our time when we are constantly interrupted or distracted.

Notifications on our phones, alerts on our computers, and other distractions in our environment can all cause us to lose focus. In addition, we can become distracted by our own thoughts and feelings. It might be difficult to focus on the task at hand, for instance, if we are worried or anxious.

This article entails the types of distractions we all face today.

2. Lack of Priority

When we do not organize and prioritize our tasks and activities, we may find ourselves wasting time on unimportant activities or feeling pressed for time to finish important tasks.

For instance, if our priorities are unclear, we might spend a lot of time on tasks that are not important or urgent while ignoring those that are more critical or urgent. This can result in a constant sense of being rushed or overwhelmed, lowering the quality of our time.

With clearly defined priorities, however, we can effectively manage our time by prioritizing the most important tasks first. Completing the most important tasks can increase our sense of accomplishment and fulfillment.

3. Low Mental Energy

Due to a constant but finite energy supply, our brains can only process a limited amount of information at once.[1] If processing information in normal conditions is difficult, imagine how difficult it is when you lack mental energy.

When you lack mental energy, you will find it difficult to think clearly, stay focused, and make sound decisions. You may also find it challenging to fully participate in activities or enjoy your time because you are tired or depleted.

Low mental energy can be caused by a variety of factors such as:[2]

  • Sleep deprivation: You can lose mental energy and your ability to concentrate and focus if you do not get enough quality sleep.
  • Poor diet: Consuming a diet high in processed, sugary, or unhealthy foods can reduce mental energy and overall well-being.
  • Anxiety and stress: Chronic stress and anxiety can sap your mental energy. These emotions can make you feel overwhelmed or drained, impairing your ability to focus and engage in activities.

4. Poor Physical Health

Physical fitness refers to the ability to maintain good health and physical well-being. Health issues such as chronic pain or illness require a significant amount of time and energy to manage, which can impact the ability to focus and simply do whatever you want.

I’m the best person to talk about this because I used to suffer from severe back pain as a result of poor posture and prolonged sitting at work. My back pain was so intense that I couldn’t concentrate on even the simplest task at hand. I tried a variety of methods, including painkillers, stretching, and acupuncture. My back pain has only gotten better in recent years since I began working out regularly to strengthen my core and back muscles. My mental energy increased as my back pain improved.

How to Ensure We Only Do Things That Are Time-Worthy

By this point, I believe you want to be sure that you only devote time to things that are actually worthwhile. You can employ the following tactics to make sure that you are investing your time to time-worthy activities:

1. Be Clear About Your Goals

As discussed earlier, your “intention” is important. At Lifehack, we teach people how to set SMARTer goals. This is not the same as the SMART goals that you are probably familiar with.

The SMARTer goal includes a reflection on what is most important to you and why it matters, in addition to the typical elements of a SMART goal (Specific, Measurable, Achievable, Realistic, Time-Bound). This “why” will be your driving force when attempting to achieve the goal.

You can start by considering what you want to achieve and why. This could include both short-term tasks and projects that you need to complete in the coming weeks or months, as well as long-term goals, such as career aspirations or personal development objectives.

Go to Achieving Goals: The Ultimate Guide to Goal Achieving & Goal Setting to learn more about how to set a SMARTer goal.

Be Clear About Your Goals

1 Action

2. Prioritize and Focus

Once you’ve identified your goal, you can divide it into a list of tasks and activities that will help you reach it.

This list can then be prioritized using Lifehack’s Superstructure Method. The key to using the Superstructure Method is deciding which tasks are Must Haves, Should Haves, and Good-to-Haves so you can prioritize them accordingly.

Let me share with you my personal example.

Some of my everyday Must Do’s include:

  • My business / work at Lifehack
  • Driving my sons to school / picking up my sons from school
  • Playing / talking with my family
  • Exercising
  • Sleeping

Some Should Dos which I don’t need to do every single day are:

  • Reading
  • Helping with household chores
  • Grocery shopping

Some Good-to-Dos which I can do occasionally are:

  • Watching Nexflix
  • My personal hobbies and interests

Once you’ve prioritized your tasks, you must also ensure that you’ll allocate your time accordingly. Schedule all tasks, whether they are Must Haves, Should Haves, or Good-to-Haves.

Using a planner to schedule your tasks will come in handy here. I strongly recommend The Full Life Planner. The Full Life Planner is Lifehack’s ultimate Focus System, which was created based on the success formula of the Lifehack Business. It allows you to easily align your daily tasks with your goal and plan your actions. Check out The Full Life Planner by clicking here.

Prioritize & Focus

1 Action
Get The Full Life Planner to schedule your Must Have, Should Have, and Good-to-Have tasks. 

3. Stay Fit Mentally and Physically

As previously stated, poor health can degrade the quality of your time.

While being mentally fit allows you to better focus on tasks and avoid distractions, enabling you to make the most of your time;[3] being physically fit allows you to have more energy and stamina, boosting your productivity and efficiency in your tasks.[4]

Instead of having to make up time due to health problems, staying mentally and physically fit can help you make sure that you are spending your time on worthwhile activities.

Regular exercise[5] and mindfulness practices can help improve both mental and physical fitness. Developing healthy habits such as eating a nutritious diet and getting enough sleep are also necessary for good health.

Here are some practical guides to help you learn more practical ways to boost your mental and physical energy:

Stay Fit

2 Actions
Find out how to boost your mental energy here: Why Am I So Tired And How To Boost My Energy
Learn how to get physically fit here:How To Get Fit If You Have a Busy Schedule

Final Thoughts

We should always strive for more quality time by spending time with intention.

As we are able to focus on the things that are most important to us and make the most of our time, we will be able to live a more fulfilling life with less or even no regret.

Featured photo credit: Agê Barros via unsplash.com

Reference

The post Are You Spending Your Time on What Is Time-Worthy? appeared first on Lifehack.



Posted by at No comments:
Labels: ,

Distractions: Understanding the Biggest Productivity Killer

When it comes to productivity, distractions can be a big problem. With so many different distractions in today’s world, staying focused on the task at hand can be difficult. When we switch between tasks, we lose up to 40% of our productive time because our brains have to adjust and refocus.[1] On average, distractions result in daily time losses of 2.1 hours.

Some distractions are obvious, while others are subtler and more difficult to detect and manage. For instance, the majority of you are aware that our phones’ or computers’ notifications are a constant source of distraction, but are you also aware of how your stress or anxious thoughts affect your ability to concentrate?

This article will teach you everything you need to know about distractions so that you can overcome them and increase your productivity.

What Are Distractions in a Nutshell?

In a nutshell, anything that diverts our attention from the task we are currently working on is a distraction.

As defined in Merriam Webster Dictionary, “distraction” is:[2]

Something that distracts : an object that directs one’s attention away from something else

Distractions can take many different forms. Among the most common distractions are:

  • Electronic device notifications: Constantly receiving alerts from computers, smartphones, and other devices can be very distracting.
  • Social media: Using social media incessantly can be a major source of distraction.
  • Email: Reading and responding to emails, especially if you do so frequently throughout the day, can be a significant source of distraction.

It’s important to recognise that distractions are a natural part of life, and eliminating them completely isn’t always possible or desirable. Managing distractions and finding ways to stay focused, on the other hand, can help you improve your productivity and reach your goals.

Why Do We Get Distracted So Easily?

There are several reasons why we may become easily distracted:

1. Our Brains Are Hardwired to Be Distracted

In order to learn and adapt to our environment, our brains are made to actively seek out new information and stimuli. This is a critical component of human cognition.

According to the Neuro research on humans and macaque monkeys,[3] rather than functioning continuously, our capacity for concentration is built to function in short bursts. We are distracted in between those bursts of attention. The brain pauses and scans the environment during those periods of distraction to see if there is anything outside the main focus of attention that might be more significant. If not, it will refocus on what you were doing.

This human instinct, however, can cause us to become easily distracted. For instance, when we are engaged in a task and hear a loud noise or see something intriguing, our brains may automatically switch our attention to the new stimulus. This can be especially difficult in today’s world, where so many sources of information and entertainment compete for our attention.

2. We Live in a World Full of Distractions

There are now more informational and entertainment resources than ever before available to us thanks to the spread of technology and the internet. This is both a blessing and a curse because it means that we have easy access to a variety of tools and pursuits that can aid in our education and development. But with so many options vying for our attention, it can also be challenging to remain concentrated on a single task.

A study found that different parts of our brain focus on the environment in various ways, and that the type of external stimulus even affects the frequency at which our brain waves pulse:[4]

“Neural activity goes up and down in a regular periodic way, with everything vibrating together. It is faster for automatic stimuli and slower for things we choose to pay attention to.”

This means that when we are surrounded by distractions, it is more difficult for us to focus on what we need to focus on.

As an illustration, you might be tempted to check a notification on your phone while working on a project if you get one. It may be more difficult to get back into the flow of your work after being pulled away by this minor interruption. Similar to this, you might find yourself drawn to click on a news headline or social media post while working on a task if it catches your attention.

3. We Have a Short Attention Span

According to a 2010 Harvard study, the average person’s mind wanders 47% of the time, which means that you’re thinking about something else almost half the time you’re doing one thing.[5]

Humans have a short attention span, so it’s normal for our attention to start to stray after a while. This is especially true if we are required to work without any breaks on a single task for an extended period of time.

For instance, if you are working on a task that demands a lot of concentration and you don’t take any breaks, you might find that after some time you are easily distracted. This may be brought on by a number of things, such as weariness, boredom, or merely the need for a change of scenery.

4. Most Of Us Have Poor Time Management Skills

Poor time management skills can lead to a lack of focus and productivity in several ways:

  • Lack of clear priorities and goals: Without clear priorities and goals for your work, it can be challenging to maintain focus and avoid getting distracted by less important tasks.
  • Failing to allocate time effectively: Without a clear plan for how to divide up your time and resources, you may find yourself switching between tasks or getting stuck on less important ones.
  • Procrastination: Procrastination is a major source of distraction because it keeps you from your work and makes it more challenging to get back to it.

We can become easily distracted for a variety of reasons, all of which can be present at the same time. But we can sharpen our focus and increase productivity by identifying the sources of distraction and creating management strategies for them.

The 2 Types of Distractions

In order to successfully overcome distractions, we must first understand where distractions often come from. There are two kinds of distractions:

External Distraction

External distractions are those that come from outside of ourselves. Noise, interruptions, and other stimuli that pull us away from the task at hand are a few examples of external distractions.

External distractions include visual triggers, social interactions, sound, and technology. A few of these are:

  • Phone calls
  • Text messages
  • Emails
  • Notifications on the phone
  • Social media
  • Movement
  • Conversations
  • Noise
  • Music
  • Coworkers
  • Family
  • Pets

Quick Action Item

  • The quickest way to eliminate external distractions is to remove yourself from obvious distractions when you need to focus.
  • For example, muting phone notifications, wearing noise-canceling headphones, closing the office door, blocking your schedule to prevent coworkers from interrupting you, and informing your family ahead of time that you will need to focus.

Internal Distraction

Internal distractions are the root of our distraction. They are distractions that originate within us rather than from outside sources. They are your own thoughts and emotions such as worries about important obligations or enjoyable activities you’d rather be doing; and negative feelings you have regarding the project you are working on.

Typical internal distractions include the following:

  • Negative Thoughts: Worry, anxiety, or frustration are all examples of negative thoughts or emotions that can be distracting and make it difficult to concentrate.
  • Impulses: Impulses or desires, such as the need to check our phones or take a break, can divert us from our work.
  • Daydreaming: It can be difficult to focus when our thoughts start to stray and we begin to consider matters unrelated to the task at hand.

Internal distractions are linked to our natural instinct to avoid discomfort. We, as humans, are motivated by freedom from discomfort rather than punishment and reward. When we are in physical or mental distress, we naturally seek ways to alleviate it.

These discomforts and escapes can take many forms, such as:

  • The reality of marriage problems and the escape provided by video games
  • The reality of work stress and Netflix binges as the escape
  • The reality of a difficult task and the escape of doing house chores when you work from home
  • The reality of tough life and the escape of social media scrolling

As a result, these escapes become our distractions.

Quick Action Item

  • There is usually a trigger that causes you to switch to a distraction activity. Determine the trigger and how you feel at the time.
  • Instead of allowing your emotions to control your actions, sit with them for 5 minutes and avoid getting caught up in the wrong activity during that time.
  • Then start breaking down the challenge into smaller tasks that you can tackle right away.

The Cost of Distraction

Distractions are the number one killer of productivity. A person is distracted every 11 minutes on average, and it takes at least 25 minutes to regain optimal focus. That means you’re wasting six out of every eight hours of your day to distractions.

Here are some more startling statistics:

  • On a personal level, distractions have an impact on our performance:[6]
    • 54% aren’t performing as well as they are supposed to;
    • 50% are significantly less productive;
    • 20% are unable to reach their full potential or advance in their careers.
  • On an organizational level, distractions cause company loss:[7]
    • 45% reported compromised quality of work
    • 30% reported lower morale as a result of other employees having to pick up the slack
    • 25% reported a negative impact of boss/employee relationship
    • 24% reported missed deadlines
    • 21% reported a revenue loss

Distractions can significantly reduce productivity, efficiency, and even safety. The cost of distraction, for instance, can be potential harm or even death when operating machinery or while driving a car.

Furthermore, distractions can contribute to a less fulfilling life. Since distractions make it difficult to stay focused on the things that are most important to you, you may find yourself wasting time on tasks or activities that do not contribute to your long-term goals or overall well-being.

For example, you could spend hours scrolling through social media or engaging in other activities that are enjoyable in the moment but have no long-term value. On the contrary, focusing on jobs and pursuits that are worthwhile and advance your goals and general well-being can improve your life.

Quick reflection:

  • Consider how many hours of time and energy you waste each day.
  • Now multiply those hours by the number of weeks and months.
  • Consider where you spend the majority of your time.

How to Overcome Distractions

You cannot control every distraction; some distractions are truly urgent. Sometimes you do have to take care of unexpected things but 90% of them aren’t really that urgent or important.

Most people choose to be distracted subconsciously and allow the distraction to take them away from what they’re trying to focus on.

That’s right, you can choose to be distracted. That means you have control over distractions.

Distractions are a reflection of an internal conflict within you. They are a reflection of something your mind is still debating. Things tempt you away from it and compete for your attention because your mind hasn’t fully committed.

I’ll give you an example:

Consider the last time you needed to pee urgently… when you were completely focused on finding the bathroom. I’m sure those urgent emails and messages could wait. In fact, you were probably so focused on it that it was difficult to divert your attention away from it.

What is the deciding factor? There was no doubt about it. Your mind, your body —- were completely dedicated to answering nature’s call.

However, this was a decision made by your subconscious mind. Consider bringing this decision to the forefront on a daily basis and proactively activating this type of focus.

The real key is how to use the distraction to reach into your mind so you can commit to a decision easily without a doubt. In short, use each distraction to strengthen your focus.

To learn more, check out my focus-boosting guide: How to Focus And Stay Sharp (A Comprehensive Guide)\

1 Action
Read this focus-boosting guide: How to Focus And Stay Sharp (A Comprehensive Guide) 

Conclusion

We can be easily distracted for a variety of causes, and each person will have different reasons why they are distracted. The root cause of all distractions, however, is within us, which includes negative thoughts and mental discomforts that cause us to want to escape reality.

Distractions can have a significant impact not only on productivity but also on our life fulfilment by making it difficult to focus on tasks and goals that are truly important to us.

To overcome distractions and find focus, you must first identify the sources of your distractions and then take steps to strengthen your focus.

Featured photo credit: Nubelson Fernandes via unsplash.com

Reference

The post Distractions: Understanding the Biggest Productivity Killer appeared first on Lifehack.



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Wednesday, 21 December 2022

Distractions: Understanding the Biggest Productivity Killer

When it comes to productivity, distractions can be a big problem. With so many different distractions in today’s world, staying focused on the task at hand can be difficult. When we switch between tasks, we lose up to 40% of our productive time because our brains have to adjust and refocus.[1] On average, distractions result in daily time losses of 2.1 hours.

Some distractions are obvious, while others are subtler and more difficult to detect and manage. For instance, the majority of you are aware that our phones’ or computers’ notifications are a constant source of distraction, but are you also aware of how your stress or anxious thoughts affect your ability to concentrate?

This article will teach you everything you need to know about distractions so that you can overcome them and increase your productivity.

What Are Distractions in a Nutshell?

In a nutshell, anything that diverts our attention from the task we are currently working on is a distraction.

As defined in Merriam Webster Dictionary, “distraction” is:[2]

Something that distracts : an object that directs one’s attention away from something else

Distractions can take many different forms. Among the most common distractions are:

  • Electronic device notifications: Constantly receiving alerts from computers, smartphones, and other devices can be very distracting.
  • Social media: Using social media incessantly can be a major source of distraction.
  • Email: Reading and responding to emails, especially if you do so frequently throughout the day, can be a significant source of distraction.

It’s important to recognise that distractions are a natural part of life, and eliminating them completely isn’t always possible or desirable. Managing distractions and finding ways to stay focused, on the other hand, can help you improve your productivity and reach your goals.

Why Do We Get Distracted So Easily?

There are several reasons why we may become easily distracted:

1. Our Brains Are Hardwired to Be Distracted

In order to learn and adapt to our environment, our brains are made to actively seek out new information and stimuli. This is a critical component of human cognition.

According to the Neuro research on humans and macaque monkeys,[3] rather than functioning continuously, our capacity for concentration is built to function in short bursts. We are distracted in between those bursts of attention. The brain pauses and scans the environment during those periods of distraction to see if there is anything outside the main focus of attention that might be more significant. If not, it will refocus on what you were doing.

This human instinct, however, can cause us to become easily distracted. For instance, when we are engaged in a task and hear a loud noise or see something intriguing, our brains may automatically switch our attention to the new stimulus. This can be especially difficult in today’s world, where so many sources of information and entertainment compete for our attention.

2. We Live in a World Full of Distractions

There are now more informational and entertainment resources than ever before available to us thanks to the spread of technology and the internet. This is both a blessing and a curse because it means that we have easy access to a variety of tools and pursuits that can aid in our education and development. But with so many options vying for our attention, it can also be challenging to remain concentrated on a single task.

A study found that different parts of our brain focus on the environment in various ways, and that the type of external stimulus even affects the frequency at which our brain waves pulse:

[4]

“Neural activity goes up and down in a regular periodic way, with everything vibrating together. It is faster for automatic stimuli and slower for things we choose to pay attention to.”

This means that when we are surrounded by distractions, it is more difficult for us to focus on what we need to focus on.

As an illustration, you might be tempted to check a notification on your phone while working on a project if you get one. It may be more difficult to get back into the flow of your work after being pulled away by this minor interruption. Similar to this, you might find yourself drawn to click on a news headline or social media post while working on a task if it catches your attention.

3. We Have a Short Attention Span

According to a 2010 Harvard study, the average person’s mind wanders 47% of the time, which means that you’re thinking about something else almost half the time you’re doing one thing.[5]

Humans have a short attention span, so it’s normal for our attention to start to stray after a while. This is especially true if we are required to work without any breaks on a single task for an extended period of time.

For instance, if you are working on a task that demands a lot of concentration and you don’t take any breaks, you might find that after some time you are easily distracted. This may be brought on by a number of things, such as weariness, boredom, or merely the need for a change of scenery.

4. Most Of Us Have Poor Time Management Skills

Poor time management skills can lead to a lack of focus and productivity in several ways:

  • Lack of clear priorities and goals: Without clear priorities and goals for your work, it can be challenging to maintain focus and avoid getting distracted by less important tasks.
  • Failing to allocate time effectively: Without a clear plan for how to divide up your time and resources, you may find yourself switching between tasks or getting stuck on less important ones.
  • Procrastination: Procrastination is a major source of distraction because it keeps you from your work and makes it more challenging to get back to it.

We can become easily distracted for a variety of reasons, all of which can be present at the same time. But we can sharpen our focus and increase productivity by identifying the sources of distraction and creating management strategies for them.

The 2 Types of Distractions

In order to successfully overcome distractions, we must first understand where distractions often come from. There are two kinds of distractions:

External Distraction

External distractions are those that come from outside of ourselves. Noise, interruptions, and other stimuli that pull us away from the task at hand are a few examples of external distractions.

External distractions include visual triggers, social interactions, sound, and technology. A few of these are:

  • Phone calls
  • Text messages
  • Emails
  • Notifications on the phone
  • Social media
  • Movement
  • Conversations
  • Noise
  • Music
  • Coworkers
  • Family
  • Pets

Quick Action Item

  • The quickest way to eliminate external distractions is to remove yourself from obvious distractions when you need to focus.
  • For example, muting phone notifications, wearing noise-canceling headphones, closing the office door, blocking your schedule to prevent coworkers from interrupting you, and informing your family ahead of time that you will need to focus.

Internal Distraction

Internal distractions are the root of our distraction. They are distractions that originate within us rather than from outside sources. They are your own thoughts and emotions such as worries about important obligations or enjoyable activities you’d rather be doing; and negative feelings you have regarding the project you are working on.

Typical internal distractions include the following:

  • Negative Thoughts: Worry, anxiety, or frustration are all examples of negative thoughts or emotions that can be distracting and make it difficult to concentrate.
  • Impulses: Impulses or desires, such as the need to check our phones or take a break, can divert us from our work.
  • Daydreaming: It can be difficult to focus when our thoughts start to stray and we begin to consider matters unrelated to the task at hand.

Internal distractions are linked to our natural instinct to avoid discomfort. We, as humans, are motivated by freedom from discomfort rather than punishment and reward. When we are in physical or mental distress, we naturally seek ways to alleviate it.

These discomforts and escapes can take many forms, such as:

  • The reality of marriage problems and the escape provided by video games
  • The reality of work stress and Netflix binges as the escape
  • The reality of a difficult task and the escape of doing house chores when you work from home
  • The reality of tough life and the escape of social media scrolling

As a result, these escapes become our distractions.

Quick Action Item

  • There is usually a trigger that causes you to switch to a distraction activity. Determine the trigger and how you feel at the time.
  • Instead of allowing your emotions to control your actions, sit with them for 5 minutes and avoid getting caught up in the wrong activity during that time.
  • Then start breaking down the challenge into smaller tasks that you can tackle right away.

The Cost of Distraction

Distractions are the number one killer of productivity. A person is distracted every 11 minutes on average, and it takes at least 25 minutes to regain optimal focus. That means you’re wasting six out of every eight hours of your day to distractions.

Here are some more startling statistics:

  • On a personal level, distractions have an impact on our performance:[6]
    • 54% aren’t performing as well as they are supposed to;
    • 50% are significantly less productive;
    • 20% are unable to reach their full potential or advance in their careers.
  • On an organizational level, distractions cause company loss:[7]
    • 45% reported compromised quality of work
    • 30% reported lower morale as a result of other employees having to pick up the slack
    • 25% reported a negative impact of boss/employee relationship
    • 24% reported missed deadlines
    • 21% reported a revenue loss

Distractions can significantly reduce productivity, efficiency, and even safety. The cost of distraction, for instance, can be potential harm or even death when operating machinery or while driving a car.

Furthermore, distractions can contribute to a less fulfilling life. Since distractions make it difficult to stay focused on the things that are most important to you, you may find yourself wasting time on tasks or activities that do not contribute to your long-term goals or overall well-being.

For example, you could spend hours scrolling through social media or engaging in other activities that are enjoyable in the moment but have no long-term value. On the contrary, focusing on jobs and pursuits that are worthwhile and advance your goals and general well-being can improve your life.

Quick reflection:

  • Consider how many hours of time and energy you waste each day.
  • Now multiply those hours by the number of weeks and months.
  • Consider where you spend the majority of your time.

How to Overcome Distractions

You cannot control every distraction; some distractions are truly urgent. Sometimes you do have to take care of unexpected things but 90% of them aren’t really that urgent or important.

Most people choose to be distracted subconsciously and allow the distraction to take them away from what they’re trying to focus on.

That’s right, you can choose to be distracted. That means you have control over distractions.

Distractions are a reflection of an internal conflict within you. They are a reflection of something your mind is still debating. Things tempt you away from it and compete for your attention because your mind hasn’t fully committed.

I’ll give you an example:

Consider the last time you needed to pee urgently… when you were completely focused on finding the bathroom. I’m sure those urgent emails and messages could wait. In fact, you were probably so focused on it that it was difficult to divert your attention away from it.

What is the deciding factor? There was no doubt about it. Your mind, your body —- were completely dedicated to answering nature’s call.

However, this was a decision made by your subconscious mind. Consider bringing this decision to the forefront on a daily basis and proactively activating this type of focus.

The real key is how to use the distraction to reach into your mind so you can commit to a decision easily without a doubt. In short, use each distraction to strengthen your focus.

To learn more, check out my focus-boosting guide: How to Focus And Stay Sharp (A Comprehensive Guide)\

1 Action
Read this focus-boosting guide: How to Focus And Stay Sharp (A Comprehensive Guide) 

Conclusion

We can be easily distracted for a variety of causes, and each person will have different reasons why they are distracted. The root cause of all distractions, however, is within us, which includes negative thoughts and mental discomforts that cause us to want to escape reality.

Distractions can have a significant impact not only on productivity but also on our life fulfilment by making it difficult to focus on tasks and goals that are truly important to us.

To overcome distractions and find focus, you must first identify the sources of your distractions and then take steps to strengthen your focus.

Featured photo credit: Nubelson Fernandes via unsplash.com

Reference

The post Distractions: Understanding the Biggest Productivity Killer appeared first on Lifehack.



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Monday, 12 December 2022

How to Leverage Time to Make More Time

Why does it always seem like there’s too much to do in too little time?

We all have just 24 hours in a day. And yet, why are there some people easily able to juggle a full-time job, build their side hustles, and enjoy quality time with family and friends without breaking a sweat while others can barely find the time to do anything besides work and sleep?

The secret lies in time leverage. Having enough time isn’t about working harder, but rather working smarter and more intentionally making decisions to optimize your life.

If you want to know how to leverage time to achieve your personal, financial, and career goals without feeling burnt out and utterly exhausted doing so, read on as I’m going to show you how!

What Is Time Leverage?

Before diving into how to incorporate time leverage into your busy life, it’s essential to have a firm grasp of what time leverage means.

According to the Merriam-Webster dictionary,[1]

Leverage is defined as “the action of a lever or the mechanical advantage gained by it”.

In other words, leverage involves using resources to gain an “advantage”, such as achieving your goals more efficiently.

Time is arguably the scarcest resource. Understanding that time is finite and that you are in control of how you use your time are fundamental principles of using time leverage to optimize your life.

Time leverage involves achieving the most significant result with the least possible effort.

Time leverage does not mean working 12 plus hours a day, 7 days a week, and risking your physical and mental health to achieve your goals.

Rather, learning how to leverage time allows you to still achieve those same goals as if you were working all day and night, except you don’t have to feel constantly overworked, stressed, and overwhelmed.

This is because time leverage involves using other people’s time to delegate tasks they can do for you and/or using technology and the power of automation to work smarter, not harder.

There’s only so much time you have on any given day; therefore, there’s only so much you can achieve all on your own per day. However, by using others’ time and taking advantage of technology to automate your life, you’ll be able to achieve your goals more efficiently, without needing to compromise your health and well-being.

Time leverage boosts your productivity by being able to delegate lower-level tasks (i.e. responding to emails, cleaning your home, even walking your dog) to other people who are also able to do those same tasks for you at a given rate.

While delegating these lower-level tasks does come at a cost, the amount of time you gain back will allow you to devote more undivided attention to higher-level tasks and even personal commitments/opportunities that can significantly improve your personal life and professional career (i.e. developing a business strategy, better managing your staff, presenting at a conference, spending quality time with loved ones).

Some of the most successful people of our generation, Mark Zuckerberg[2] and Elon Musk,[3] even use the power of time leverage to successfully run and scale their companies by intentionally delegating tasks to the right people to effectively grow their businesses.

While you may not be running a multi-billion dollar company, if you are an entrepreneur and can offload some tasks to the right people, this can not only help you achieve your goals more efficiently, but ensure you don’t burn out or have to compromise quality time with friends and family to accomplish your goals.

How to Leverage Time to Boost Productivity

If you are curious about how to leverage time to achieve goals more efficiently in your life, consider:

  1. leveraging your own time
  2. leveraging other people’s time.

Being self-aware of where you are in terms of how you can successfully leverage your time is important. If you are just starting your business, you may not have as much money and resources to leverage other people’s time to grow your business quite yet. However, you can still leverage your own time to effectively grow your business.

Likewise, you can only grow your business so much all on your own, even with time leverage, until you reach a point where leveraging others’ time can be extremely beneficial.

Learn how to increase your productivity and results by leveraging both your own time and the time of others:

Leverage Your Own Time

While we all have limited time, that doesn’t mean there aren’t effective ways to leverage your own time to achieve your goals efficiently. Use these three tips to help leverage your own time more effectively.

1. Setting SMARTer Goals

One of the most important ways to leverage your own time is defining what your goals are and devising a concrete plan as to how you are going to achieve those specific goals.

You’ve probably heard of SMART goals, but what about SMARTer goals?

Many people fail to achieve their goals because they may not truly understand why they want to achieve certain goals. Understanding why you want to achieve certain goals can help you make the distinction between what you want (your perceived goal) vs the purpose behind the goal you are setting. This way you can make adjustments to your goals to ensure they actually align with the purpose behind the goal. This is also what makes a SMARTer goal.

Sometimes it can be tricky to understand your truest desires and intentions behind a particular goal. If this is the case, consider using the 5 Whys Framework to gain a better understanding as to why you may have your goal in the first place.

Once you understand your “why” behind your goals, it’s time to work towards setting SMART (Specific, Measurable, Attainable, Relevant, Time-Bound) goals that align with your purpose, while also giving you a sense of accountability to successfully accomplish these goals.

Setting specific goals is just one of the five factors that make up the SMART goal system. One prime example of why setting clear goals is important is Edwin Locke’s goal-setting theory.[4] The goal-setting theory refers to the power of setting goals in improving overall performance in that those who set specific, more difficult goals are more likely to achieve those goals compared to individuals who set more general, easier goals.

Want to learn more about how to set smarter goals and accomplish them? Read “Achieving Goals: The Ultimate Guide to Goal Achieving & Goal Setting”.

2. Prioritize

Prioritizing your time is another way to leverage your own time. Prioritizing involves focusing more of your time and energy on meaningful, important tasks, and spending less time on small, less meaningful tasks.

Therefore, it’s essential to understand the distinction between tasks that are important vs not as important. Rather than completing all your tasks at random, be sure to grade the value of each task first. This way you can then start and intentionally dedicate the most time to these more valuable tasks first, and work your way down.

To learn more about all things prioritization, read “The Ultimate Guide to Prioritizing Your Work and Life”.

3. Use Technology and Automation

In today’s digital age, there are countless ways to use technology to leverage your time and automate your routines that would otherwise take up valuable time out of your day.

You’d be surprised to learn all the different processes and routines you consistently do that can easily be automated to do more in less time.

A variety of automation software today provides the ability to uniquely customize, automate, and then execute rather mundane tasks that don’t need much human assistance or guidance.

Top automation tools that can be used to more efficiently complete day-to-day tasks include:

You can find more time management tools in 18 Best Time Management Apps and Tools. 

Leverage Others’ Time

There comes a point where you can only do so much to leverage your own time before needing to hire out help. While leveraging others’ time can be an excellent way to achieve your goals faster, it can also be disastrous if you don’t take the time to find the right people to delegate your tasks to.

Here are some helpful tips on how to leverage others’ time to accomplish your goals more efficiently by working with the right people.

1. Develop Clear Guidelines and Plans

Setting a simple yet comprehensive guideline for your team upfront can save you time and plenty of headaches down the road. It’s essential you lay out to the individuals you are off-loading your tasks to 1) what they need to do, 2) when they need to do it, and 3) how they can go about achieving these tasks to meet your standards.

While some tasks such as sending out emails can be as simple as constructing an email template for your new hires to follow, other tasks such as analyzing data for your business or creating content to grow your business may not be as straightforward.

This is where creating a comprehensive guide for your team to follow is of utmost importance. Not only will this save you time in the long run so your team won’t constantly have to ask you questions to understand how to do the task effectively, but this will ensure the work your team does meets your expectations.

Therefore, setting clear guidelines and plans for your team to follow upfront helps your entire team work efficiently. This way your team has all the right resources and tools at their disposal to effectively solve problems and create quality work, without having to rely on you.

For more complex tasks that may confuse your team, consider creating training videos that run through the process from start to finish you’d like your team to complete. This way the individual can rewatch the video time and time again, and if they are still confused, reach out to you for guidance.

2. Delegate

While delegating tasks may sound scary, it is essential to effectively boost your productivity and achieve your goals. However, you must be building the right team to delegate your tasks to. Failure to find the right individual(s) to delegate your tasks to can be detrimental and negatively impact your progress toward achieving your personal and professional goals.

Some important delegation rules to remember include:

  • Identifying the right person(s) to complete certain tasks. For example, if one person is exceptional at creating and organizing data within Excel, delegate such data-related tasks to that individual.
  • Be specific and clear about expectations on how to complete the task effectively. However, resist the urge to micromanage as this will hurt your employees’ performance and productivity.
  • Provide support when needed to ensure your employee has all the resources and information necessary to complete their tasks.

Read my article “How to Start Delegating Tasks Effectively (Step-by-Step Guide)” to learn more about how to delegate your tasks the right way.

3. Bring in Experts and Consultants

Some things are best left to the experts. Introducing experts and consultants can be a great way to fill knowledge, skills, and experience gaps in your current team that may be hurting your business’s ability to do its best work as efficiently as possible.

Experts can not only maximize your business’s performance, but bring in new ideas, perspectives, and backgrounds to excel your business.

Bottom Line

Time is limited; however, time leverage can significantly improve the quality of your outcomes, help you achieve your goals more efficiently, without constantly feeling burnt out and overwhelmed.

Learning how to leverage time in leveraging your own time and leveraging other people’s time is important to reach your goals more efficiently, without having to compromise your health or the quality of your work.

If you’ve been looking for ways to either take your business to the next level or are simply looking to find more balance in your day to build both your professional and personal life, try to leverage your time.

By being intentional with how you use your time and following the above ways to leverage your time, you can more effectively reach your goals without feeling stressed, exhausted, and pressured to sacrifice quality time with loved ones in the process.

TL;DR

Don't have time for the full article? Read this.

❯

Time leverage involves achieving the most significant result with the least possible effort.

❯

Time leverage involves using other people’s time to delegate tasks they can do for you and/or using technology and the power of automation to work smarter, not harder.

❯

You can boost productivity by leveraging your own time and leveraging other people’s time.

❯

To leverage your own time, set SMARTer goals, prioritize and use technology and automation.

❯

To leverage other people’s time, develop clar guidelines and plan, learn how to delegate effectively, and bring in experts and consultants to assist your work.

Featured photo credit: Ken Lawrence via unsplash.com

Reference

[1] ^ Merriam-Webster Dictionary: Leverage
[2] ^ Freakonomics: Mark Zuckerberg Full Interview
[3] ^ The New York Times: Elon Musk’s Interview
[4] ^ Locke, Edwin A.: The development of goal setting theory: A half century retrospective.

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