Friday 28 July 2023

What Are Internal Distractions? (With Examples)

Ever tried to focus on a task, but found your mind wandering to that uncomfortable conversation from yesterday? Or maybe, right in the middle of an important presentation, you started planning what to cook for dinner? We all face the siren song of distractions, constantly luring our minds away from the task at hand.

It’s easy to point fingers on external distractions – the constant ping of our phones, the lure of social media, the colleague dropping by for a quick chat, or even the too-cold air conditioning in your office space.

But often, the culprit isn’t something outside of us; it’s within. It’s what we call internal distractions.

In this article, we’ll delve deeper into understanding how internal distractions cleverly hijack our focus, often unnoticed.

What Are Internal Distractions?

Internal distractions, those quiet intruders, are the ones that brew inside us, not needing a shiny screen or a loud noise to draw our attention.

Picture them as the background noise in your own mind, subtle whispers suggesting there’s something else – anything else – that needs your attention. They’re the byproducts of your own feelings and thoughts.

These distractions can sprout from a spectrum of sources, both positive and negative. Ever been worried about a looming deadline and found your thoughts drifting to a serene beach vacation instead? Or perhaps, while immersed in a demanding task, you’re abruptly seized by a compulsion to reorganize your entire workspace? Exactly, those are internal distractions.

Your thoughts about pressing responsibilities or the pleasant activities you’d rather be doing can equally become internal distractions. Similarly, your emotions related to life circumstances, a task you’re working on, or your fears and worries can shift your focus away from the task at hand.

Let’s unpack some of the most common internal distractions:

  • Negative Thoughts: Remember the countless times when worry or anxiety derailed your focus? Emotions like these can fog our minds, making it difficult to keep our eyes on the prize.
  • Impulses: Those sudden urges that seemingly appear out of nowhere, like an irresistible itch to check your phone or a sudden craving for a coffee break, can distract us from our work.
  • Daydreaming: A universal phenomenon. As you’re about to start working, your thoughts might drift off to that amazing weekend plan or a fantastical world.

So why do these internal distractions occur? The answer is simple:

Our brains, with their intricate networks, are wired for comfort. When faced with a challenging or even slightly uncomfortable situation, our brains naturally seek an escape. Distractions aren’t always about seeking rewards but more often about avoiding discomfort.

Consider these scenarios:

  • Are you grappling with marital challenges? Escaping into a gaming world may seem like a better option.
  • Overwhelmed by work duties? Suddenly, a Netflix marathon might feel like a deserving break.
  • Struggling with a daunting task at home? Even doing the dishes or sweeping the floor can seem more attractive.
  • Bombarded with life’s curveballs? A quick scroll on social media might offer momentary relief.

Circumstances like major world events or personal struggles can even amplify these internal distractions.

How to Manage Your Internal Distractions Quickly

Recognizing and understanding internal distractions is like finding the key to your own focus lockbox. It’s the first step towards reclaiming the focus that’s rightfully yours.

One thing to understand about internal distractions is that they often have a trigger, something that lights the fuse and causes your mind to wander off. It could be a difficult task that makes you feel overwhelmed or a nagging worry that creates anxiety.

Spotting this trigger, and understanding how you feel when it’s pulled, is crucial.

When you identify these feelings, don’t let them hijack the steering wheel. Instead of allowing your emotions to steer you towards an unhelpful distraction, take a little time out.

Just sit with these feelings for five minutes. Take a few deep breaths and let them wash over you. By doing this, you’re telling your brain, “Hey, I see you. I acknowledge these feelings, but they won’t dictate my actions.”

Once you’ve done this, it’s time to get practical. That huge, overwhelming task in front of you? Start breaking it down.

Like a puzzle, divide it into smaller, manageable pieces. Find a bit you can tackle right away. By taking immediate action, no matter how small, you’re not only defusing the distraction bomb but also setting in motion a positive momentum that can carry you forward.

Final Thoughts

These quiet invaders that brew within us are nothing but our own thoughts and emotions, constantly seeking an escape from discomfort.

Recognizing internal distractions and understanding their triggers is your first victory. Instead of falling prey to their deceit, sit with your feelings, to acknowledge them, and most importantly, to ensure they don’t control your actions.

Managing internal distractions isn’t about mastering an arcane skill. It’s about understanding yourself, taming your impulses, and taking meaningful, bite-sized actions.

The post What Are Internal Distractions? (With Examples) appeared first on Lifehack.



Why Do I Get Distracted Easily? 4 Causes of Distractions

Have you ever started a new task at work, only to be distracted by a ding on your phone? Or perhaps you’re in the middle of a report, and your mind starts to wander to what you’ll have for dinner. Maybe it’s an email notification that yanks you away from the project you were focused on. You’ve just been caught in the whirlwind of distraction.

If you find yourself resonating with any of these scenarios, don’t worry, you’re not alone. If you feel like your attention span is as fleeting as a flash of lightning, you’re part of a much larger crowd than you might imagine.

In fact, a study[1] from the University of California reveals an alarming statistic: on average, we can only maintain our focus on a task for a scant 12 minutes before an interruption comes bulldozing in. Worse still, after we’ve been sidetracked, it takes us a whopping 25 minutes to reclaim our original task. These numbers may be shocking, but they’re the reality of our distraction-riddled lives.

So why do we seem to have an irresistible attraction to distraction? Why does our attention crumble so easily in the face of disruptions?

Well, the answer might not be as straightforward as blaming the beep of a message, the buzz of a notification, or even the chime of an email.

It turns out that our distractions are not only about these external invaders of our focus. It’s more complicated and, more personal. There’s an inherent element within us, within our own minds, that is pulling us away from our tasks, luring us into the realm of distraction. But what exactly is it? Let’s dive into the causes of our distractions.

Why Do I Get Distracted Easily?

Let’s break down the culprits behind our constant dance with distraction:

1. Our Brains Are Hardwired to Be Distracted

Our brains are wonderfully complex machines designed to absorb new information and adapt to our environment. But this strength can also be a weakness. The dynamic nature of our brains, always seeking out fresh stimuli, can cause us to lose focus on our current task.

Research in neurology,[2] involving both humans and our primate cousins, the macaque monkeys, found that our concentration is not a continuous stream, but a series of short bursts. And in between those bursts, guess what happens? Distraction. The brain takes a break, scanning the surroundings for anything more important than what you’re currently doing. If there’s nothing of higher priority, you’ll refocus, but not before you’ve lost precious minutes to distraction.

That’s the double-edged sword of our human instinct. For instance, if we’re knee-deep in a task and there’s a sudden noise or an eye-catching movement, our brain might swiftly shift our attention to the new stimulus. And in today’s info-rich, entertainment-loaded world, this can make maintaining focus a challenging feat.

2. We Live in a World Full of Distractions

We’re fortunate to have access to the dynamic duo of technology and the Internet. These provide an unrivaled trove of resources for learning, connecting, and entertaining ourselves. But this blessing is double-edged. The same tools that can propel our productivity also have the power to ensnare us in a web of distractions.

Statistics shed light on just how pervasive this issue is:[3]

A staggering 84.4% of us, on average, report being distracted at work. The usual suspects? Emails, hijacking the attention of 26%; phone calls and texts, swaying a massive 55%; co-workers, diverting 27%; and the Internet, with its infinite maze of information and entertainment, distracting a hefty 41% of us.

What’s more, a Korn Ferry survey[4] reveals that an overwhelming 67% of workers say that their impactful work is often sidelined by the excessive time spent in meetings and calls.

These distractions are more than mere annoyances – they’re loud, persistent, and relentless in their bid for our attention, making focusing on a single task akin to hearing a whisper in the middle of a thunderstorm.

A captivating study offers more insight into our struggle with distractions.[5] It found that our brain waves pulsate at different frequencies depending on the type of external stimuli. The rhythm is faster for automatic stimuli but slows down for tasks we consciously choose to focus on. This makes maintaining focus in our buzzing world an ever-escalating challenge.

“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.”

Just think about it: You’re engrossed in a project, and then your phone chirps with a notification. That seemingly insignificant beep is enough to derail your concentration, and regaining your focus might be harder than you anticipate. The same goes for that catchy news headline or an intriguing social media post that catches your eye – pulling you away from your task and immersing you in the sea of distraction.

3. We Have a Short Attention Span

Our brains, as brilliant and intricate as they are, come with a rather surprising quirk: a tendency to drift away. A revelation from Harvard presented a startling picture:[6] 47% of the time, our minds aren’t where we think they are. Yes, nearly half the time we believe we’re focused on a task, our thoughts are off gallivanting in an entirely different realm.

This isn’t necessarily because of a lack of commitment or interest. Our innate attention span has a cap, much like the limit on a fuel tank. And once we hit that threshold, our focus begins searching for alternative horizons, like a traveler yearning for new landscapes.

Consider diving into a prolonged task, perhaps something that requires hours of undivided attention. The initial enthusiasm and concentration might be strong, but as the clock ticks on, even without realizing, our attention can start to meander. It’s not always a sign of lack of dedication. Often, it’s a simple human response to monotony. Our brains might be craving a pause, seeking relief from exhaustion, or even just yearning for a different stimulus due to sheer boredom.

In essence, our inherent short attention span isn’t a flaw; it’s a part of the human design. Recognizing it can be the first step towards crafting effective strategies to work in harmony with it rather than against it.

4. Most Of Us Have Poor Time Management Skills

When was the last time you attended a class specifically on time management? Most of us weren’t formally taught how to manage our time efficiently when we were growing up or even during our school years. It’s a skill that many of us had to learn haphazardly, often through a trial-and-error process that can lead to a lot of wasted time and missed opportunities.

Muddled time management can fan the flames of distraction and torpedo productivity. Here’s how:

  • Without clear-cut goals or priorities, it’s harder to stay focused, and you can get sidetracked by tasks of lesser importance.
  • Failing to divide your time and resources effectively can have you hopping between tasks or getting bogged down in minor details.
  • Procrastination is the villain of the productivity story. It pulls you away from work and makes it harder to pick up where you left off.

Final Thoughts

We’re living in a world where distractions are as common as the air we breathe. They’re coming at us from all directions – from the constant buzz of our phones to the wanderings of our own minds. The causes of our distraction are as varied as they are prevalent, often intertwining and magnifying each other. This can feel like trying to stay afloat in a sea of chaos.

But the fact that you’re reading this means you’ve already taken a crucial first step. You’ve acknowledged the problem – a world full of distractions and the triggers within us that make us susceptible to them.

The path to a more focused and productive life isn’t necessarily about eliminating all distractions – an impossible task in this age of information. Instead, it’s about understanding these distractions, recognizing the triggers within ourselves, and learning how to manage them.

By identifying the factors that make us so prone to distraction, you can start to develop strategies to keep them in check. By understanding how your mind works and what causes your attention to wander, you can find ways to work with your nature, not against it.

TL;DR

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

We’re not alone in being easily distracted: A University of California study revealed we spend an average of just 12 minutes on a task before we’re interrupted and it takes us more than 25 minutes to return to it.

Our brains are hardwired to be distracted: This feature of our cognition helps us adapt to our environment and seek out new information. Yet, it can also make us susceptible to distractions in our modern, information-rich environment.

We live in a world full of distractions: Technological advancements and the internet have led to an information overload, causing our attention to be easily diverted.

We have a short attention span: Research suggests our minds wander about 47% of the time. This natural limit to our attention span can make long, monotonous tasks particularly challenging.

Most of us have poor time management skills: Lack of clear goals, inefficient use of time and resources, and procrastination all contribute to decreased productivity and increased distractibility. The fact that these skills are often not taught in formal education exacerbates the issue.

Identifying sources of distraction is the first step towards managing them: By acknowledging the factors that contribute to our distraction, we can begin to develop strategies to combat them, improve our focus and enhance our productivity.

Reference

The post Why Do I Get Distracted Easily? 4 Causes of Distractions appeared first on Lifehack.



Monday 17 July 2023

Productive Habits For Achieving More Every Day by Matt Ragland

In a world where the line between our desks and dining tables has blurred, maintaining a solid structure in our day-to-day lives has never been more crucial. Indeed, our productivity hinges greatly on how well we design and manage our daily routines.

You’re not the only one if you’ve found yourself dragging through the day, grappling with focus, energy, or productivity while working from home. This is a shared struggle, a new-age dilemma that many of us are grappling with.

In the latest episode of The LifeHack Show, we have the privilege of hosting Matt Ragland, the brain behind the popular podcast ‘Connect the Dots’ and a renowned productivity guru on YouTube. Matt graces our show to elucidate the productive habits we need to adopt to not just do more, but also stress less each day.

Check out the full interview here:

Consider this your sneak peek. I’m about to unravel some of the vital insights from our conversation with Matt.

7 Productive Habits to Adopt to Achieve More Every Day

Let’s delve in some of Matt’s important insights that can turn our daily routines into productive engines:

1. Plan your time and tasks with purpose

Matt urges us not to let our days get lost in trivial tasks.

Really define what matters for you to get done today, so that over time, you’re living a life of meaning and intention. – Matt Ragland

Instead, we should be clear about what we really want to achieve, set significant goals, and align our actions to make the most out of every day.

2. Adopt the GAP method for goal-setting and time management

The GAP (Goals, Actions, Protection) method is the secret to achieving weekly goals. You set the goal, outline the steps to get there, and protect the time you need to accomplish those steps.

3. Prioritize tasks using time blocking

Break your day into usually these 30-minute chunks, I don’t think you should go any lower than 15 minutes, because if you’re context switching so much in a 15 minutes range, then that’s something else to break down and consider. – Matt Ragland

Time blocking is a practical way to manage your day. By breaking your day into chunks and assigning tasks to each, you can better control your schedule and prioritize effectively.

4. Keep track of your time to align activities with your goals

It’s not just about timing tasks. Matt recommends tracking time to ensure our activities line up with our goals and intentions.

Time tracking is usually a reactive practice and time blocking or calendar blocking is a proactive process, but time blocking is most effective when you’ve been time tracking. – Matt Ragland

5. Take small steps consistently

Don’t underestimate the power of small but consistent actions. Every day is an opportunity to inch towards your larger goals, one step at a time.

6. Balance enthusiasm and actions

Matt points to the 70-20-10 rule when it comes to ideas and projects. Focus mainly on proven concepts that yield results, but leave space for trying new things.

That’s how I often think about validating, developing ideas, projects, concepts to make sure that the main thing is staying the main thing. But I’m also working on new stuff all the time. – Matt Ragland

He also introduces the concept of uphill and downhill tasks—recognizing this difference can help manage energy and focus, ensuring sustained productivity.

7. Maintain physical health to boost productivity and energy

Fitness isn’t just for the gym—it’s for the mind, too. Matt underlines how taking care of our bodies, like regular exercise, can boost productivity and energy levels. It’s a straightforward step with a great payoff.

Final Thoughts

The tips that Matt Ragland shared with us are more than just strategies, they are habits, life tools that can help us bring about transformative changes in our day-to-day life.

This has just been a brief overview of the insights and wisdom Matt Ragland had to share. There’s much more depth, detail, and practical advice in the full episode of The LifeHack Show. I encourage you to watch it to gain a comprehensive understanding of the productive habits you can adopt to not only achieve more but also experience less stress in your day-to-day life.

The post Productive Habits For Achieving More Every Day by Matt Ragland appeared first on Lifehack.



Thursday 13 July 2023

How to Avoid Micromanaging (When You Just Want to Help)

Have you ever found yourself at the crossroads of delegation and assistance? The familiar predicament that leaders often face.

You aim to steer a proficient team, delegating tasks to your members, while simultaneously carrying an anxiety that makes you peek over their shoulders, just to ensure that things are on the right track.

Your well-intentioned oversight, however, might be perceived as micromanagement by your team. Worse still, you might unwittingly fall into the snare of micromanagement without even realizing it.

Trust me, I’ve been there.

I empathize with these feelings because I’ve walked that path myself. Thrust into a leadership position at a young age in my first company, I was tasked with managing a diverse team with varying backgrounds and skills.

Equipped with naivety and youthful enthusiasm, I believed the quickest way to get things done was to take care of everything myself. A logical fallacy, as it turns out. Rather than promoting efficiency, I was merely overcommitting, and unsurprisingly, the quality of the results suffered.

As I built my team at LifeHack, I navigated a labyrinth of team management methods, a journey characterized by both triumphs and setbacks. Determined not to micromanage, I handed over projects, goals, and tasks to some team members, only to find that they were not quite ready to bear the entire load on their own. They needed more guidance, more of my input.

At other times, in my quest to provide help, I inadvertently tipped over into micromanaging. It was during one such instance that a team member made me aware of it. She expressed feeling stifled, lacking the freedom to be creative. A bitter pill to swallow, but a necessary lesson to learn.

Through this crucible of trials, errors, and accumulated wisdom, I’ve gained a better grasp of leadership and the fine balance it requires. Over the years, I have honed my skills and I now stand ready to share my insights with you.

This article is my guide to all leaders and managers, a testament to my journey, offering advice on how to steer clear from the pitfall of micromanaging.

Why Would You Micromanage?

According to the Harvard Business Review,[1] the urge to micromanage often springs from two main sources:

  1. Managers want to feel connected with lower-level workers. They desire to remain in touch with the ground realities, to keep a pulse on the daily operations.
  2. Managers find comfort in executing tasks that once fell within their purview, rather than overseeing employees who are now entrusted with those responsibilities.

But the roots of micromanagement often run deeper. Let’s delve into a few more reasons:

Fear of things going awry is a major driver.

As a leader, you might find yourself worrying that if you don’t keep a tight leash, things will veer off course. This fear, while understandable, can morph into micromanagement if not kept in check.

A subtle belief that you can execute tasks better than others.

This could stem from your past experience and successes. But remember, your role now is to guide and mentor, not to do all the work.

The desire for control.

It’s a natural human instinct, wanting to control all variables to ensure a positive outcome. As a manager, this might translate into an overbearing supervision of your team’s activities.

Recognizing these tendencies is the first step towards avoiding the trap of micromanaging. Being aware can help you make conscious decisions to change these patterns.

You might want to be involved, but there’s a fine line between guiding your team and controlling them. As a leader, it’s your job to walk that line.

Are You Aware of the Consequences of Micromanagement?

Micromanagement, while often stemming from a well-intentioned place, has some serious repercussions.

When teams are under a magnifying glass, they begin to feel perpetually monitored and corrected, always falling short of their boss’s expectations. In the long haul, this can be taxing not just for the employees but also for the manager and the organization.[2]

Let’s break down the impacts of micromanagement:

  • Eroded confidence: Employees start to question their abilities, leading to self-doubt. They become apprehensive about taking initiatives, worried about falling under criticism.
  • Damaged trust: Micromanagement can sever the trust between you and your team. They may begin to view you not as a mentor and guide, but as a constant critic.
  • Reduced productivity: When employees spend too much time seeking approvals and worrying about criticism, their focus shifts from doing their best work. This can drastically lower productivity.
  • Diminished motivation and morale: Constant monitoring drains the enthusiasm out of employees. Over time, the team’s morale drops and motivation to perform wanes.
  • Impacted mental well-being: Persistent micromanagement can lead to stress and anxiety, affecting the mental health of employees. Studies show that this can affect their overall performance[3] and job satisfaction.
  • Stifled creativity and teamwork: When a leader micromanages, it constricts the creative space for employees. It also hampers teamwork, as everyone starts to depend solely on the manager’s input.
  • Increased turnover rate: Eventually, this environment can lead to high employee turnover. In fact, 36% of employees have changed jobs as a result of a micromanager, according to a survey.[4] This not only disrupts the team’s rhythm but also incurs recruitment and training costs for the company.

If you find yourself leaning towards micromanagement, these consequences are good reminders to avoid just that.

How to Avoid (Or Stop) Micromanaging

At the end of the day, our goal as leaders isn’t just to get the job done, but to build teams that can carry the mission forward even in our absence. That’s what true leadership is all about. It’s not about controlling every detail, but guiding the team in the right direction and then stepping back to let them shine.

Here’re 9 strategies to help you avoid or stop micromanaging:

1. Set up Clear Initial Guidelines When You Delegate

This is a straightforward and powerful approach. When you delegate a task, ensure you lay down a comprehensive roadmap. Clear guidelines offer direction, giving your team the confidence to navigate tasks independently, without the fear of straying off course.

How do you do this effectively? Let me share a personal example.

At LifeHack, I started writing handbooks and project specifications. These tools served as compasses for my team members. They delineated the tasks at hand, the objectives, the do’s and don’ts, and the final goals. This clarity ensured everyone was on the same page and allowed them to work independently, reducing the need for my constant oversight.

Remember, when you delegate, you’re not just handing over tasks. You’re entrusting your team members with a responsibility. Providing clear guidelines not only sets them up for success but also eases your worry about things going off track. It’s a win-win.

2. Delegate Work to Capable Members / Hire Suitable Individuals

A strong, capable team is an antidote to micromanagement.

As a leader, ensure that the work you delegate aligns with the abilities and strengths of your team members. When tasks fall into the hands of capable individuals, you can rest easy, knowing that the work is in good hands.This step-by-step guide would be useful for you: How to Delegate Tasks Effectively (Step-by-Step Guide)

Building such a team begins at the hiring stage. Selecting the right individuals for your team is paramount. Look for individuals who not only have the necessary skills but also show a willingness to learn and adapt. They should be able to handle tasks independently, yet remain open to guidance and feedback.

When you have a capable team, the need to constantly oversee dwindles. You can focus on guiding and mentoring, rather than getting entangled in the minutiae of every task. This not only makes your life easier but also helps your team to grow, learn, and develop confidence in their abilities.

3. Align Expectations with Shared Goals And Milestones

Clear goals and milestones are not just markers on the roadmap of a project; they’re also a powerful tool to avoid micromanagement. This aligns expectations around these goals, not just the tasks that lead to them.

Before any project or task begins, sit down with your team and discuss the intended goals. Break down these goals into achievable milestones. This way, everyone knows what they’re working towards. It’s not about ticking off tasks on a checklist, but about achieving a common objective.

At LifeHack, whenever a new project landed on our table, we had a ritual. The team and I would gather around, discuss the goals and the milestones that would get us there.

This wasn’t a one-sided discourse. It was a dialogue, an exchange of ideas and suggestions. This ensured that everyone was on board with the plan, aligned not just with the tasks but with the end vision. This practice greatly reduced the need for me to hover over my team members.

When you align expectations, you empower your team to make decisions that best serve the project’s goals. And this, in turn, creates an environment where innovation can thrive, free from the shackles of micromanagement.

4. Implement a Check-In System For Project Transparency

Keeping track of progress doesn’t require you to hover over your team’s shoulder all the time. You can do this by setting up a regular check-in system. Such a system not only keeps you informed but also ensures your team members are aware of their progress, fostering a sense of shared responsibility.

This is where project management tools come into play. These tools offer an overview of tasks, milestones, and deadlines, keeping everyone in sync. More importantly, they help create a transparent work environment where everyone can see how their individual efforts contribute to the big picture.

At LifeHack, we turned to tools like GTMHub and Basecamp. These platforms became our mission control centers. They tracked our milestones, displayed our tasks, and their progress.

This meant I didn’t need to keep asking my team about their progress. All I had to do was log in, and the information was right there. More importantly, my team could see the fruits of their efforts and how their work impacted our projects.

Regular check-ins and transparent tracking foster a sense of autonomy in your team. It sends a clear message: you trust them to get the job done. And that is a surefire way to steer clear of the micromanagement highway.

5. Focus on Your Unique Role: Do Only What Only You Can Do

Remember the old adage, “stick to what you know best”? In leadership, a slight twist on this saying can help you avoid micromanagement: “Do only what only you can do.”

As a leader, your primary role isn’t to do everyone’s job but to guide, inspire, and ensure that the ship stays on course. It’s about steering the vision, creating the roadmap, setting the boundaries within which your team operates.

Your focus should be on activities exclusive to your position, like strategic planning, team building, fostering a positive work environment, and maintaining relationships with stakeholders.

By focusing on tasks that only you can do, you free up time for your team to excel in their areas of expertise. This not only improves the team’s efficiency but also fosters a sense of trust and autonomy among the team members.

In essence, leadership isn’t about controlling how every job gets done. It’s about managing the outcomes, ensuring that your team’s collective efforts align with your shared goals.

6. Be a Facilitator, Not a Task Manager

Stepping back from micromanagement requires a shift in mindset. Think of yourself less as a taskmaster, doling out orders, and more as a facilitator, enabling your team to reach their potential. This involves fostering an environment of open communication, where dialogue is free-flowing, ideas are exchanged, and problems are discussed openly.

When your team knows they can come to you with their issues or queries, they’re more likely to solve problems independently and approach their work with confidence. Being approachable and showing that you trust your team can go a long way towards fostering a culture of autonomy and responsibility.

One way to show trust is by sharing your thoughts, concerns, and the ‘why’ behind your decisions. This invites your team into your thought process and helps them understand your expectations. Keep your inquiries to a minimum – enough to stay informed but not so much as to encroach on their work process.

At LifeHack, we emphasized the importance of open communication. I made sure my team knew that I was there to guide and support them, not to dictate their every move.

By articulating my expectations and the reasoning behind them, I ensured everyone was on the same page, which fostered a strong sense of camaraderie and a shared vision.

The goal is to build a team that functions cohesively, where everyone understands the bigger picture and their role within it.

7. Be Open to the Right Queries

Being an accessible leader doesn’t mean you should entertain every minute query that comes your way. The key here is to encourage the right type of questions — the ones that stimulate thought, foster creativity, and align with your project goals.

Your time is valuable, and it’s best spent on significant questions related to brainstorming, strategic planning, and goal alignment. Encourage your team to approach you with big-picture queries, those that can drive the project forward, or add a new perspective to your collective goals.

I always encouraged this kind of dialogue with my team. I was open to questions, yes, but more importantly, I was open to questions that mattered. Questions that could impact our projects, shift our perspective, or inspire new ideas. My team knew they could count on me for guidance on these larger issues, and that they were trusted to handle the day-to-day details on their own.

This selective openness serves a dual purpose. It saves you from getting tangled in the daily nitty-gritty and ensures your focus stays where it truly belongs – on the broader vision. Simultaneously, it empowers your team to take charge of their tasks, effectively keeping micromanagement at bay.

8. Equip Your Team for Independence

One of the most effective ways to curb micromanagement tendencies is by empowering your team. And what better way to empower them than by equipping them with the necessary skills to take on tasks and solve problems independently?

Invest in training your team. Help them expand their skill sets, knowledge, and competencies. When your team members are confident in their abilities, they’re less likely to require constant supervision. This allows you to step back, confident in their capacity to perform their tasks effectively.

Training your team members is essentially a long-term investment. You’re not just preparing them to handle their current tasks better, but also equipping them to take on bigger challenges in the future. In the process, you’re setting up a system that functions efficiently even without constant oversight, effectively avoiding the trap of micromanagement.

9. Embrace a Fail-Forward Mindset

Perfectionism often fuels the urge to micromanage. We want things done just so, and any deviation can seem like a failure.

But here’s a truth we often overlook: failure isn’t the enemy. In fact, it’s a potent teacher. If you truly want your team to grow, you must be willing to grant them the autonomy to try, to fail, and to learn from their mistakes.

Adopting a fail-forward mindset involves viewing failure as a stepping stone towards success, rather than a stumbling block. When your team members are allowed to fail and learn, they inevitably acquire valuable lessons that drive them towards faster success.

We embraced this philosophy wholeheartedly at LifeHack. We weren’t just open to failure, we welcomed it as an opportunity for learning and growth. When things didn’t go as planned, we didn’t focus on the setback; instead, we analyzed what we could learn from it and how we could do better next time.

A leader’s role is more of a coach than a captain. It’s not your job to steer the ship on every single journey, but to guide your team so they can navigate the seas themselves.

Bottom Line

Micromanagement isn’t just about being overly involved in the work of your team. It’s about trust – or rather, a lack of it. Trust in your team, their skills, their commitment, and their capacity to rise to the occasion. Give them the tools they need to succeed, then let them get on with it.

It’s a shift that requires letting go, but the payoff is enormous: a team that’s more engaged, more productive, and more capable of achieving great things. As a leader, there’s no greater achievement than that.

In my journey from young team leader to seasoned manager, I’ve learned these lessons firsthand. It’s not an easy road, but it’s one worth traveling. I hope these insights can serve as helpful guideposts, steering you away from the path of micromanagement and toward the way of empowered leadership.

Always remember: great leaders don’t create followers; they create more leaders. So let go, trust your team, and watch as they rise to meet the challenges ahead. You’re not just building a stronger team – you’re building the leaders of tomorrow.

TL;DR

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

Micromanagement stems from a desire for control and connection, often fuelled by fear of things going wrong or a belief that the leader can perform tasks better than the team.

Micromanagement has serious consequences: it damages employee confidence and trust, hampers productivity and motivation, affects mental wellbeing, stifles creativity and teamwork, and leads to high employee turnover.

Avoiding micromanagement involves setting clear initial guidelines, delegating work to capable team members, and aligning expectations through clear goals and milestones.

Utilizing project management tools for regular check-ins keeps progress transparent and fosters trust within the team.

A leader should focus on activities that only they can do, setting boundaries and managing outcomes rather than handling all tasks.

Leaders should be open to big, brainstorming-type questions that foster problem-solving and strategic thinking, but not all types of questions to avoid getting involved in minute task details.

Encouraging open communication and facilitating teamwork rather than acting as a taskmaster is crucial in avoiding micromanagement.

Training and equipping the team with new skills empowers them to handle tasks and problems independently.

A “fail-forward” attitude, where failures are seen as learning opportunities, allows teams to grow and achieve success faster.

Trust is a key element in avoiding micromanagement. Trust in the team’s skills, commitment, and capacity to succeed allows a leader to step back and let the team shine.

The ultimate goal of leadership is not to create followers, but to empower more leaders. By avoiding micromanagement, a leader fosters an environment for the team to grow and become future leaders themselves.

Reference

[1] Harvard Business Review: Why People Micromanage
[2] Radiol Manage

.: Micromanagement–a costly management style

[3] Journal of Experimental Psychology: General: Choking under pressure: Multiple routes to skill failure.
[4] Berrett-Koehler Publishers: My Way or the Highway The Micromanagement Survival Guide

The post How to Avoid Micromanaging (When You Just Want to Help) appeared first on Lifehack.



How to Minimize Distractions While Working From Home

Picture this: You’re nestled into your home office, zeroed in on the project you’ve been tackling all morning. Your fingers are racing across the keyboard, and you’re in the zone. But then, an uproar in the living room – your kids have declared a sibling war. A second later, your spouse is at the door asking for a hand with the laundry.

Sounds familiar? As someone who also works from home, I can certainly nod my head in agreement with this.

Isn’t it interesting how distractions seem to be an inherent part of working from home? It’s your kids needing attention, your partner asking for a bit of help, errands that need to be run, or those ever-present household chores. The very flexibility that enticed you to embrace a home office scenario is the same thing creating a tricky paradox – it makes focusing a tad more challenging. It almost seems as though the comfort of our homes has been undermining our productivity.

But hold up, let’s be realistic. It’s improbable that we can fully erase distractions at home – it’s not just a workplace, it’s a living space shared with your loved ones. There will always be moments when your child needs your attention or when the laundry pile becomes a mountain.

However, that doesn’t mean we are at the mercy of these interruptions. There are strategies we can employ to significantly minimize distractions while working from home, keeping the scales tilted in favor of productivity and balance.

How to Not Get Distracted While Working From Home

Here are 6 strategies to ensure those distractions take a back seat while you are working from home.

1. Identify the Sources of Your Distractions

First things first, understanding the root cause of your distractions is crucial. Are they external or internal?

External Distractions

External distractions are the ones that come knocking from the outside. Think about the neighbor’s lawn mower humming away, your phone buzzing with notifications, or your furry friend begging for a game of fetch. They are anything that involuntarily pulls your attention away from your work involuntarily.

A few more potential productivity thieves include:

  • Unplanned phone calls
  • Constant flow of emails
  • Notifications from apps or pings from colleagues
  • Visual distractions or movements around
  • Disruptive noise or even soothing music
  • Family members needing your attention

Internal Distractions

On the flip side, internal distractions are the tricky ones that start within us. They are like whispers in your head that slowly grow into loud chants, pulling your attention away from your work. These can include:

  • Negative Thoughts: Worry, anxiety, or frustration can act like quicksand, pulling you deeper into a state of distraction, making it hard to focus on your tasks.
  • Impulses: These are the sudden urges that tend to make you veer off the path, like the urge to check your phone or the desire to abandon your desk and start tackling the dishes in the sink.
  • Daydreaming: A drifting mind can be a potent distractor. One moment you are typing away, the next you are daydreaming about your next vacation or mentally crafting a grocery list.

By identifying these sources, you can start to tailor your own action plan to counter the distractions.

2. Eliminate as Many External Distractions as Possible

Taking a stand against external distractions is your next big step. The trick here is simple: when you need to focus, just move yourself away from the distractions.

Here’re some suggestions on how to create an environment that supports your work:

  • Silence your phone notifications.
  • Wear noise-canceling headphones.
  • Keep your office door closed when you’re in work mode.
  • Make your schedule your fortress. Block out times where you can’t be interrupted by sudden calls or impromptu meetings.
  • Inform your family members about these “do not disturb” times, so they can help maintain the peace.
  • Move your workspace to a quieter part of the house.
  • Use an app to block access to social media during your work hours.

3. Face Your Internal Distractions Head-On

Internal distractions are often our brain’s crafty way of avoiding discomfort. We humans are wired to seek relief from discomfort rather than being driven by rewards or punishments. When faced with a taxing physical or mental task, we instinctively seek ways to soothe ourselves.

This quest for comfort can manifest in various forms. For example, staring at a challenging work problem can suddenly make doing the laundry seem enticing, or a tedious task can send us tumbling down the social media rabbit hole.

So, what’s the plan of action?

Break Down Overwhelming Tasks

The key here is to break them down into more manageable chunks. It’s like tackling a jigsaw puzzle, one piece at a time.

Divide the work into smaller tasks, each with a clear goal. This way, instead of being faced with a mountain, you’re tackling a series of smaller hills. It’s less daunting and helps maintain your focus.

Review the Tedious Tasks

Consider if it’s something that could be automated or delegated. This leans into the power of leverage, freeing up your time and mental energy for more critical tasks.

However, if it’s something that has to be done by you, plan your attack strategically. Time block it and commit to completing it within that specific time period.

In fact, consider scheduling these tasks as a ‘brain break’ from more demanding activities. After a rigorous brainstorming session or in-between tasks that require significant mental effort, these tasks can provide a respite. It’s like a breather for your brain while still keeping your productivity engine chugging.

4. Try the Pomodoro Technique

The Pomodoro Technique blends simplicity with productivity. It’s named after the tomato-shaped kitchen timer its creator used, but don’t worry, no cooking is involved here.

The idea is to divide your work into 25-minute intervals, known as ‘Pomodoros,’ each followed by a 5-minute break. After completing four Pomodoros, you reward yourself with a longer break, about 15 to 30 minutes. This cycle continues throughout your workday.

Now, you might be wondering, how does chopping up your day like this keep distractions at bay? Let’s break it down:

Firstly, the regular short breaks give your brain a chance to rest and reset. This pause can help clear your mind, making it less likely to wander and fall prey to internal distractions. Think of it as regular pit stops during a long drive, refreshing you for the next leg of your journey.

Secondly, the technique breaks your tasks into bite-sized chunks that are easier to digest. Instead of looking at a huge project, you’re only focusing on the next 25 minutes. This makes even the most daunting tasks seem more manageable and less likely to push your brain into distraction-seeking mode.

In essence, the Pomodoro Technique helps transform your work day from a marathon into a series of manageable sprints. This way, you keep up a steady pace, stay focused, and maintain productivity without burning out or getting overwhelmed by distractions.

5. Be Prepared to Get Distracted

Here’s a bit of reality check: when you’re working from home, distractions will occasionally come calling, no matter how well you’ve planned. If you have kids or pets, you probably know this all too well.

This is why you need to be prepared for these interruptions. You need to have some tricks up your sleeve to regain your focus quickly. Here’s what I do, and it might work for you too:

I tend to jot down where I’m at in my task before dealing with the interruption. That way, when I return to work, I don’t have to rewind and restart from the beginning. It’s like pausing a movie to grab popcorn; when you come back, you pick up right where you left off.

Sometimes, if it’s possible, I try to wrap up the current task within the next 5-10 minutes before turning my attention elsewhere. It’s about finding a logical stopping point, so you can switch gears without leaving a task hanging in mid-air.

A golden rule though, is to avoid multitasking. It might sound like a good idea to juggle multiple tasks, but in reality, you’re just quickly switching between tasks.[1] This scattered focus can compromise the quality of your work, leading to missed details or errors. Plus, it’s actually not as efficient as you might think. Concentrating on one task at a time lets you delve deeper and finish tasks more quickly and effectively.

6. Train Up Your Focus Muscle

And finally, let’s talk about flexing that brain muscle. Just like the muscles in your body, your brain benefits from regular workouts to improve its focus and concentration.

One highly effective brain workout is practicing mindfulness and meditation.[2] Mindfulness training can improve attention and focus, helping you to remain present and fully engaged in your current task, rather than letting your thoughts stray.[3]

It’s recommended to set aside a few minutes each day for mindfulness or meditation. You don’t need to spend hours on it; even just a 5-minute daily practice can make a difference over time.

If you’re new to these practices, you can start with a simple breathing exercise: close your eyes, breathe deeply, and focus solely on your breath. Each time your mind wanders, gently guide it back to your breathing.

To make it even easier, I personally use the Mindful Focus Toolkit. It’s filled with practical mindfulness exercises that you can use anytime, anywhere to boost your focus. It’s now part of the LifeHack All-Access Membership Bundle, and it’s definitely worth exploring if you’re serious about training your focus muscle.

Final Thoughts

It might seem like an uphill battle some days, with kids causing chaos, pets demanding attention, or household chores calling your name. But remember, you’re in control.

From identifying your distractions and eliminating as many as you can, to breaking up tasks, preparing for inevitable interruptions, and training your focus muscle, each tactic is a step towards a more productive work-from-home life.

At the end of the day, it’s about doing your best in the environment you have, being adaptable, and keeping a positive mindset. After all, working from home can be a blessing, granting you flexibility and freedom that a traditional office setting may not provide. It’s a matter of making the most of it.

Distractions are surely part of the deal. But with a bit of planning and a healthy dose of self-discipline, you’ll find yourself not just surviving in this work-from-home world, but truly thriving.

TL;DR

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

Identify both your external and internal distractions to understand what disrupts your focus while working from home.

Minimize external distractions by taking simple steps like muting phone notifications, wearing noise-canceling headphones, or setting a designated work schedule.

Tackle internal distractions by breaking down overwhelming tasks into manageable ones and managing tedious tasks effectively.

Implement the Pomodoro Technique to manage your time better and allow for brain breaks, which can improve focus and productivity.

Be prepared for distractions and have strategies on hand to regain focus quickly. Avoid multitasking as it can compromise the quality of your work.

Train your focus muscle through regular practice of mindfulness and meditation. Use tools such as the Mindful Focus Toolkit to make the practice easier and more effective.

Understand that distractions are a part of working from home, but with the right strategies and attitude, they can be managed effectively to improve productivity and work satisfaction.

Reference

The post How to Minimize Distractions While Working From Home appeared first on Lifehack.



Friday 7 July 2023

4 Strategies to Overcome Perfectionist Paralysis

We’re surrounded by a culture that glorifies perfectionism. Each day we’re subtly encouraged to polish everything to a mirror shine, from our personal appearances to our professional performances, as though flawlessness is the ultimate yardstick of success.

After all, who wouldn’t want to be perfect? It seems like a virtue, a strength, the gold standard everyone should strive for.

But here’s the truth: this relentless pursuit of perfection can create a less visible, but more damaging scenario.

Picture a budding entrepreneur, forever fine-tuning their business plan, waiting for that “perfect” moment to launch their venture, which never comes. Or think of a parent, obsessively researching the best methods for raising their child, but too paralyzed by the fear of making a mistake to actually enjoy parenthood. This is the crippling hold of what we term as perfectionist paralysis.

In this article, we will delve into strategies to overcome perfectionist paralysis, which can bog you down in both your personal and professional life.

What Is Perfectionist Paralysis?

Perfectionist paralysis is that immobilizing fear that keeps you from starting or finishing tasks because of the overwhelming need to get everything just right.[1] The ‘paralysis’ kicks in when the dread of making an error or not meeting an impossibly high standard stops you in your tracks. It’s like standing on the edge of a pool, wanting to dive in, but the water never seems quite right.

This paralysis often stems from the deep-rooted psychological and emotional aspects of perfectionism. You might have grown up in an environment where mistakes were harshly criticized, or where the love and approval of key figures in your life were tied to your performance. Over time, these experiences can create an internal belief that being perfect is the only safe option, the only way to avoid criticism or rejection.

Identifying the symptoms and signs of perfectionist paralysis can help you recognize when it’s influencing your behavior:

  • Do you find yourself procrastinating because you’re waiting for the “perfect” time to start a project?
  • Are you frequently dissatisfied with your performance even when others are applauding your work?
  • Are you stuck in an endless loop of preparation and research, never moving on to action?

These are just a few examples of how perfectionist paralysis can manifest in your life.

The Costs of Perfectionist Paralysis

Perfectionist paralysis comes at a hefty cost. It’s like a sand trap in the golf course of life – it looks harmless, even inviting, but once you’re in it, you’re stuck and your progress is stalled.

The first pitfall — Procrastination and missed opportunities.

When you’re so caught up in getting everything just right, you keep delaying action. You’re waiting for the “perfect” moment or the “perfect” plan. In fact, perfectionism is one of the common causes of procrastination. In this process, you miss out on opportunities that could have led to success or growth.

Next, a serious blow to your productivity.

You’re so occupied with nitpicking and endless revisions that your output suffers. Worse still, this constant striving for perfection can lead to burnout. Like a hamster in a wheel, you’re running yourself ragged but not really getting anywhere.

Your mental health and overall well-being will suffer.

A recent study published in the Psychological Bulletin[2] hints that perfectionism could be a key factor in the mounting mental health issues we see today.

The research reveals that young people’s mental health seems to be suffering due to the extreme standards they set for themselves and the harsh self-criticism they’re prone to. It’s like they’re signing up for a race they can never win, aiming for sky-high academic and career goals, chasing unrealistic physical appearance ideals, and setting materialistic milestones.

The modern myth they seem to be swallowing whole is that perfection is not just desirable, it’s mandatory.

But this is like carrying a heavy backpack all the time, filled with the rocks of self-criticism and fear of failure. Over time, this burden can lead to anxiety, stress, and depression.

And let’s not forget, it also robs you of the joy of doing things for their own sake, of trying new things, and learning from your mistakes. It’s a high price to pay, don’t you think?

How to Overcome Perfectionist Paralysis

If you’re ready to shake off the shackles of perfectionist paralysis, here’re 4 strategies to help you do just that:

1. Kick the All-or-Nothing Mindset to the Curb

This mindset breeds the idea that anything less than perfect is unacceptable, essentially leading to a mental gridlock.

To combat this, start recognizing when you’re thinking in all-or-nothing terms. You might be setting an unrealistically high bar for yourself or others, or viewing situations as black or white with no room for middle ground.

Challenge these beliefs, question their validity and ask yourself: “Is it really true that anything less than perfect is a failure?”

Start viewing perfectionism as an obstacle to success, not a measure of it. The goal isn’t to eliminate these thoughts entirely but to recognize them when they appear, and consciously decide not to let them guide your actions.

2. See Failures as Stepping Stones

Instead of fixating on perfection, concentrate on progress. This doesn’t mean that you’ll never strive for excellence, but that you recognize that growth and learning often come from mistakes and failures.

When you stumble, don’t berate yourself. Instead, ask, “What can I learn from this? How can I improve next time?” This reframing of failures into learning opportunities can be incredibly liberating and can fuel your forward momentum.

Also, always celebrate your progress, no matter how small. Every step forward is an achievement worth recognizing.

3. Embrace the 80/20 Rule

Also known as the Pareto Principle, this rule states that 80% of your outcomes come from 20% of your efforts.

Applying this to perfectionist tendencies means recognizing when you’ve reached that 80% mark where further effort might not significantly improve the outcome. Striving for the last 20% towards ‘perfection’ often takes up a disproportionate amount of time and energy with little return.

It’s about learning to be comfortable with ‘good enough’, allowing you to be more productive, efficient, and satisfied with your work.

4. Distinguish Between “Must Haves” and “Good to Haves”:

To break free from perfectionist paralysis, start by setting realistic goals. Some tasks demand a high level of attention and effort, but others might not. Learning to tell the difference between the two is key.

Ask yourself, “What are the most important tasks I need to accomplish? What tasks would be nice to complete but aren’t as crucial?”

Identifying the “Must-haves,” “Should-haves,” and “Good-to-haves” help you to make decisions more effectively. Find out more about this technique here: How to Simplify Decision Making With the Superstructure Method

By prioritizing your tasks in this way, you’ll find that you can focus more energy on what truly matters and less on striving for unnecessary perfection.

To dig deeper into ditching perfectionism, read What Is Perfectionism And How to Manage It For Good.

Final Thoughts

Perfectionism, a trait many see as a virtue, can actually be a roadblock. It can lead to what we call ‘perfectionist paralysis’, halting our progress, damaging our mental health, and taking the joy out of our work and lives.

To break free from this paralysis, we’ve discussed four key strategies: ditching the all-or-nothing mindset, viewing failures as stepping stones, adopting the 80/20 rule, and separating the “must haves” from the “good to haves”. These aren’t magic bullets, but with practice, they can help you shift your perspective and start making progress. The goal isn’t to be perfect—it’s to be better than you were yesterday.

If you’re finding that perfectionist tendencies are deeply ingrained, and you’re having trouble shaking them off, don’t hesitate to seek professional help. Sometimes, the journey towards a healthier mindset is easier with a guide. A mental health professional can provide you with the tools and strategies to navigate this path and help you overcome the roadblocks of perfectionism.

TL;DR

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

Perfectionism is prevalent in society and often seen as a virtue, but it can lead to a harmful state known as ‘perfectionist paralysis’.

Perfectionist paralysis can negatively impact personal and professional lives, and is associated with procrastination, decreased productivity, burnout, and serious mental health issues.

Abandon the All-or-Nothing Mindset: Challenge perfectionist beliefs and reframe perfectionism as a hindrance, not a virtue.

Reframe Failures as Opportunities: Emphasize progress over perfection and view mistakes as valuable lessons, celebrating achievements no matter how small.

Adapt the 80/20 Rule: Focus on the most impactful tasks, accepting ‘good enough’ results instead of chasing perfection.

Sort Out the “Must Haves” from the “Good to Haves”: Set realistic goals and prioritize tasks based on their importance.

Read What Is Perfectionism And How to Manage It For Good for more tips on how to ditch perfectionism.

Reference

The post 4 Strategies to Overcome Perfectionist Paralysis appeared first on Lifehack.



Multitasking with ADHD: How to Reclaim Focus?

Around the globe, attention deficit hyperactivity disorder (ADHD) is more common than you might think. It affects roughly 5% of children worldwide. In the United States, a place known for its high rates of diagnosis and treatment, the figures push even higher, landing between 8% and 10%.[1]

But ADHD doesn’t stop at childhood. Though it tends to decline with age, its presence can continue into adulthood. When we account for the global demographic structure in 2020, we find that the prevalence of persistent adult ADHD stands at about 2.58%, with symptomatic adult ADHD at 6.76%. That’s a staggering 139.84 million and 366.33 million adults affected globally.[2]

For people with ADHD, staying focused can feel like trying to catch a gust of wind. You reach out, but it slips through your fingers again and again. This can be particularly challenging in our fast-paced, multitasking world. The typical ADHD tendency to shift attention rapidly from one thing to another[3] can often hamper productivity instead of boosting it.

So, what can we do about it? This article is going to shed some light on the unique challenges faced by individuals with ADHD, particularly with regard to multitasking, and offer effective strategies to reclaim focus.

Understanding ADHD and Multitasking

People with ADHD might find themselves drawn towards environments that demand multitasking, an attribute that might even be viewed as a tolerance or skill. But here’s the rub: despite popular belief, multitasking isn’t the productivity powerhouse it’s often portrayed to be.

In fact, the weight of evidence suggests that it’s a rather inefficient work technique, undermining our capacity for learning and critical thinking.

People with ADHD may be more comfortable with multitasking.

The constant quest for fresh and exciting stimuli typical to ADHD might make a multitasking environment feel comfortable. The inclination towards novelty-seeking and task-switching could create a sense of ease transitioning between different activities.

Interestingly, a 2011 study[4] explored the multitasking abilities of individuals with and without ADHD. The results may surprise you: adults with ADHD didn’t display impaired multitasking performance in the standardized task.

However, these same adults reported better mood and higher motivation when focusing on one task at a time, without the need for frequent task-switching. It suggests that for those with ADHD, a task structure minimizing distractions and reducing executive control demands may be beneficial.

Multitasking is counterproductive though.

When we assume we’re multitasking, juggling multiple tasks at once, we’re usually mistaken. Most of the time, we’re rapidly switching between individual tasks. Each switch forces our brains to refocus, which eats into our mental energy and time.

“When we think we’re multitasking, most often we aren’t really doing two things at once. But instead, we’re doing individual actions in rapid succession, or task-switching.” — Neuropsychologist Cynthia Kubu, PhD[5]

The result? We often face extra costs in terms of time and energy, produce lower quality work, and experience reduced cognitive function. This can be even more challenging for some people with ADHD.

Multitasking demands that we divide attention, prioritize tasks, and shift focus quickly between different activities. People with ADHD often face challenges with their working memory, organizing and planning, and controlling impulses, which can further hamper their ability to retain task-related information, coordinate tasks, and resist impulsive distractions during multitasking.[6]

Since ADHD includes difficulties with attention, impulsivity, and hyperactivity, which can make it tough to effectively manage multiple tasks at once, this can lead to decreased efficiency, increased errors, and trouble organizing thoughts and actions.

Strategies for Reclaiming Focus With ADHD

If you’re living with ADHD, reclaiming focus might seem like trying to capture lightning in a bottle. But don’t lose heart. There are strategies that can help you master the art of focus and build productivity.

It’s about building the right environment, nurturing productive habits, and adopting the right mindset:

First up, let’s think about your workspace.

A calm, clutter-free environment can do wonders for your ability to concentrate. It minimizes distractions, allowing you to direct your attention where it’s needed.

Try creating a workspace that is clean, well-organized, and conducive to focus. Make it a sanctuary for your mind.

Next, build a routine and structure.

ADHD can make your world feel chaotic, but establishing a clear structure can help navigate the chaos.

Routine provides a predictable pattern, creating a rhythm that makes it easier to move from one task to another. Set specific times for certain activities, break bigger tasks into manageable chunks, and use a planner or digital tool to keep track of what needs to be done.

Thirdly, make mindfulness a habit.

Mindfulness is about being fully present in the moment, paying attention to what you’re doing without getting distracted by the flurry of thoughts and impulses. It can help you stay focused on one task at a time, reducing the need for constant task-switching.

These are just a few of the strategies to stop multitasking, read my other article How to Focus With ADHD: 7 Practical Strategies for more detailed insights into reclaiming focus and boosting productivity.

Final Thoughts

Living with ADHD, in a world that often demands you to multitask, can be akin to sailing through a storm. You’re trying to juggle multiple tasks while your mind pulls you in different directions. It’s challenging and can be draining, but it’s not an unbeatable feat.

Reclaiming focus isn’t just about being more productive. It’s about managing ADHD symptoms and improving your overall well-being. The ability to concentrate on one task at a time can bring calmness, reduce stress, and boost your confidence.

The strategies we’ve discussed can help you navigate the rough waters, maintain your course, and improve your focus abilities.

TL;DR

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

ADHD affects a significant number of children and adults worldwide, causing challenges in maintaining focus, especially in a multitasking environment.

Multitasking, contrary to popular belief, is an inefficient work technique that often leads to lower quality work, extra time and energy costs, and reduced cognitive function.

For individuals with ADHD, the demands of multitasking can exacerbate difficulties with focus, leading to decreased efficiency and increased errors.

Despite the challenges, people with ADHD may feel more comfortable in a multitasking environment due to their constant quest for new stimuli and a natural inclination towards task-switching.

Studies suggest that adults with ADHD perform better, experience improved mood, and display higher motivation when they focus on one task at a time, without the need for frequent task-switching.

To reclaim focus and improve multitasking abilities in ADHD, read How to Focus With ADHD: 7 Practical Strategies

Reference

The post Multitasking with ADHD: How to Reclaim Focus? appeared first on Lifehack.