Tag: focus

Find Focus and Fight Distraction!

Recently, I recorded a live video on my back deck. I wanted to talk about Focus. I was feeling out of focus, just blurry. And I was taking steps to get back on track and thought that would be helpful to my community to talk through.

What is really funny to me is that the video did not go well!

The day before, a friend had mentioned that she had “seen my car videos on Instagram”. I do not want that to Be The Thing! “Colleen recording from her Car”! So, I wanted to shake things up a little. I couldn’t record from my front stairs, as I have also done, because we were watering the grass that morning. So, back deck was plan C. I scrapped the first recording. On my second try, as soon as I started recording, my neighbor came out of his house (I live in the Chicago area and my back door is very close to my neighbor’s back door). So I adjusted. And then his dog – and I like my neighbors and the dog – started barking. And then there was a train a mile away that decided to blow its horn. A Lot.

You get the idea.

And this was a recording about focus. Life is just funny.

Sometimes I feel out of focus. I think we all do.

I could spend time dissecting WHY I lost focus. And that is important long term, I suppose. Personally, I am clear on WHY I was feeling unfocused last week. But for today’s purpose, I want to talk about how to find focus again, sharing basic tools to Find Focus and Fight Distraction.

First, we have to start with recognizing the lack of focus. Then, we can think about what to do about it!

When I teach productivity and time management, I mention that one of the most empowering things to know is that we ourselves can change and improve our situation for better productivity and satisfaction. Knowing there are adjustments that I can make helps me to feel better immediately!

So the topic of Focus, and what adjustments we can make when focus is lacking. Because I know for me, I can’t always force focus. And sometimes I try. Early in lockdown, it came to light that I talk to myself while I work from home. Often, to loudly tell myself to FOCUS! And yelling at me, forcing focus… doesn’t work.

Let’s look at what DOES work!

  • The first step, as it always is in coaching, is Awareness. In this case, awareness that you’re out of focus.
  • I have several check-in points in my days:
    • I can use times of transition – like leaving the house, or coming home, or leaving a client’s house or arriving at my next appointment; or
    • There are natural times, too, like getting up, getting out of the shower, transitioning from work day to family time, etc., and these are all great opportunities to check in on myself and my focus.
  • Many times a day, I do a Body Scan
    • If I am feeling unfocused, I can ask some easy questions and check in with me.
    • First question is, What needs need to be met?
      • Maybe I am STARVING! Yep, that can steal focus and cause distraction.
        • Blood sugar can dip, our brains (and bodies) need food and energy to function.
      • Maybe I am Thirsty.
      • I can check in on that body scan – is there anywhere that I am holding tension? Do I have pain or discomfort anywhere?
      • Am I too hot or too cold? I have to say, in summer, I often find myself unfocused because my office is REALLY HOT in the late afternoon and that makes me drowsy. So, I can pull the blinds, turn on a fan, move to a different area of the house, etc! If I’m aware!
      • Maybe it’s time to get up, stretch, take a nature break, etc!
  • Awareness, too – Here is something we don’t often realize that affects us: Our senses.
    • Working in a too dark or too light room can be distracting, even if we don’t realize it. So, check in!
    • Noises – more or less – yes, these matter, too!  Often, we have auditory distractions that are not consciously registering.  So, intentionally scan our selves and our surroundings can help us adjust our environment
  • Other tools we can use:
    • Breathwork:
      • Also in my time management classes, I teach basic breathwork.
      • I teach my participants square breathing – Inhale for 4 counts, hold for 4 counts, exhale for 4 counts and hold 4 counts. That’s IT! This can be a 30-60-90 second exercise – I usually call it a mini-vacation – where we concentrate just on our breath.
      • The re-focusing of our thoughts with the added bonus of an more oxygenated brain almost always helps me to refocus.
    • The Pomodoro Method for productivity,
      • The cycle of 25 minutes of work and 5 minutes of rest that we practice in my Finish Line Friday sessions is a tool I use ALL DAY EVERY DAY to get things done.
      • 25 minutes of work 5 minutes of break, and the reminders to re-focus, just in case I have gotten off track.
      • If we’re going to talk about rest, that leads me to the reminder of my recent podcast on rest and recovery. Check that out if you would like to know more.
    • Body Doubling:
      • If you find you’re feeling distracted, and lacking focus, by all means try some of these other tools as well, but also consider phoning or checking in w a friend via text, then open a zoom room or join a group!
      • You can change your location, too, to work near someone around you who IS focused. Since it’s back-to-school time, I think of a library.
      • In college, I would set up in the library and the entire space was dedicated to focus! Quiet, separate from personal distractions, just the work I needed to do in front of me, and other people around me who were seeking the same focused work! So consider what that looks like for you!
  • What does finding your focus look like to you? Consider these tools next time you feel the focus un-focusing!

How Are You?  No, Really. How Are You?

Getting and staying organized requires focus, motivation, a plan, energy and probably a few more things, if I think about it.

It requires Action. Vision.

And sometimes a healthy meal and comfy shoes!

Getting organized can be a challenge for some people, but its really challenging if you are already feeling off, or at a disadvantage.

Good Self-Awareness and Self-Management are powerful tools in life. They help us be our best self and do our best work.

Know any toddlers? I’ve known a few. And I know some adults who may occasionally think or act like a toddler, myself included. Toddlers lose their cool sometimes. We all do. But toddlers, and the rest of us, are more likely to melt down if they are overwhelmed, hungry, tired, thirsty, bored, in need of a washroom, cold, uncomfortable or just plain sad (to name a few).

In my Organizing Coaching classes, we learn about self-management. To be fully present and focused on my client and our organizing coaching sessions, I have to make sure that I am ready before we begin. I manage my physical needs, and also mentally prepare. I can’t help others until I’ve helped me.

So, if

  • your focus has dimmed;
  • your motivation has lagged;
  • your planning failed; or
  • your energy has run out;
  • it may be time to ask yourself some questions.

Is it time to eat something? Something healthy?

Is it time for a cold or hot drink?

Do I just need to step away from this project for a moment and take a walk around the block to get some clean breaths?

Am I bored? Could I use some music or a partner to help this project go more smoothly?

How do I feel in this space?

Is this space too cold? Hot? Drafty? Smelly? Too dark? Too bright?

Is this project difficult? Am I uncomfortable because I am being called upon to do difficult work?

Am I upset now because of something bad that happened earlier or yesterday or last week?

The answers to any of these questions can give us an idea of why we’re feeling out of sorts, and also the ways to rectify the situation.

A friend and client shared a powerful tool she learned in Recovery, HALT. When we feel like our resolve or focus or calm are slipping, we can ask our self if we are Hungry, Angry, Lonely or Tired? Addressing these challenges first can help us continue to make good and positive choices.

When we’re working through our organizing projects, or our work day or just life in general, we can’t always fix every discomfort we have. But increasing our self-awareness and improving our self management helps us put names to our challenges. And then we can begin to make them better.

4 Basic Tips for Fighting Holiday Overwhelm

I love the holidays, but they can be overwhelming.  We’re busy enough on a regular day, but when we add the joy and pressure of the holidays, many of us leap straight to overwhelmed!  And I say “We”, because I’m there sometimes, too!

Sure, this time of year, even the mundane and day-to-day business of life can be elevated to something more meaningful if we put some thought into it.  On the other hand, completing big and impressive holiday prep tasks feels great, but not when we neglect ourselves and our lives to complete them.  “Hey kids, I finished your Christmas shopping on-line today, but I was so busy doing that, we have nothing to eat for dinner.”

So when we are feeling overwhelmed, at the holidays and any other time of year, we can benefit from taking a deep breath and returning to the basics.

Take Care of Yourself

Maintaining routines and taking care of our health is important any time of year.  But it becomes both more vital and more difficult around the holidays.  It’s more vital because more is asked of us, and who wants to get sick for Christmas?  It’s more difficult because there are so many conflicting demands on our time and efforts.

We traveled for Thanksgiving, and had a lovely time with family out-of-state.  And even though I know better than to neglect my routines, I….. over-ate, under-slept, didn’t exercise, and forgot to take my vitamins.  Not surprisingly, I hit the proverbial wall some time Saturday night, feeling blah but overwhelmed.

Today was a return to routines, with regular bedtimes, mealtimes and schedules, and I feel better already.  I also spent some time in the kitchen, making healthy meals and snacks for the next couple of days.

Make time for the daily habits that will maintain your health and wellness.

Take Care of Each Other.  We can get so caught up in the stress of the holidays that we lash out at the people who we are celebrating for, like our friends and family.  Remember Why we celebrate this time of year.

Take Care of your Home:

Even in the face of the busy holidays, we still have to do things like get dressed and go to work and take care of our families.  Just because I spent 2 hours on-line purchasing Christmas gifts last night instead of doing laundry doesn’t make the laundry any less important.  It just means I have more folding to do this morning, to make sure we have clothes for the week, uniforms for the high-schoolers, work clothes for me, etc. We still need to wash dishes, take out the garbage, sweep the floors, etc.  These few simple maintenance steps become even more important during this hectic time of year.

Take Care of your Business:

A radio commercial this morning called December a “wasted month”, professionally speaking.  Yikes!  Most of us can’t “phone it in” for an entire month, so remember to maintain your professional efforts this month, even though it’s so tempting to cut back and goof off, when all the world is a distraction.  My 11 years owning my own business have taught me is that my marketing efforts this month directly influence my success next month.  Stay the course this month, finish this year strong and start 2015 ahead of the game!

7 Motivation Boosters That Worked This Week

What is Motivation? Energy? Drive? Google defines it “the reason or reasons one has for acting or behaving in a particular way, or the general desire or willingness of someone to do something”.  Finding and keeping “Motivation” is a recurring theme with my clients and the rest of the world, too!

Below are 7 ways to increase our “desire or willingness to do something”, that worked for others this week.  Give one a try!

  1. Recognize the BIG DEAL OF MOTIVATION isn’t so big after all. It’s one simple decision. Yes or No. Left or Right. Up or Down.  From moment to moment, choose to do the productive thing over the unproductive thing, organized over disorganized, the healthy choice or the unhealthy choice.  Motivation shows up in little tiny steps in the right direction, as opposed to large sweeping gestures or drastic life changes.
  2. Change your Perspective.  Be someone else.  A friend hates filing his papers, and wants an assistant who would file for him. So, as silly as it sounds, once a week, he plays a little mind game, pretends to be his own assistant, and takes care of those mundane tasks that he dreads.  Knowing him, he may even send himself out for a cup of coffee as a reward.  If I lack motivation to take care of tasks, I might pretend to be my favorite concierge ever, Angelo, who helped me plan a girls’ weekend.  Step outside of yourself, be that helper for 30 minutes and take care of all those things you want to hand off to someone else.
  3. Accountability.  Here’s how: Agree with a friend to accomplish a list of tasks, and report to each other via texting or email when you accomplish each task (phone calls take too long).  The act of reporting our successes can be so motivational!  On the other hand, wanting to avoid the embarrassment of having to admit we didn’t accomplish something may be motivating enough to get us to accomplish the tasks!
  4. Tackle big projects in small pieces.  Perfectionist thinking says “I only want to start the task when I have time to complete it”, even when the task takes 10 hours.  And we rarely will get 10 hours in a row to dedicate to a task.  Try little pieces to move your projects along.
  5. Employ Hard Stops.  Hard stops go together with “little pieces”.  We hesitate to start projects because we have no idea how long they’ll take to complete. Try scheduling time to just work on the task, not necessarily complete it.  Set a timer, commit to stopping at a certain time, then STOP! And go do something else!  You’ll make progress in a couple of areas, and feel more motivated to get back to your tasks next time.
  6. Pay attention to people sapping your motivation.  Perhaps your boss, a needy friend, a cranky family member?  Even after you finish speaking with them, your brain mulls over the conversation, and your focus and energy are gone.  You can’t avoid them altogether, but you can take back your energy and focus.  Consciously decide to return to Yourself, Your Plan, Your Day.  I know, it is easier said than done, but it can be a powerful feeling, to take back your motivation.
  7. Pay attention to other drains on your motivation.  I worked with a client recently who mentioned she felt terrible every Sunday evening.  So the question is not “How do we take off every Monday from work”, but instead, “What do we do differently over the weekend that makes us feel poorly by Sunday?”  Poor food choices, staying up late, sleeping in?  What if our headache or upset stomach are from anxiety about the coming week?  Be aware, and take action.

So, the next time your get-up-and-go gets up and goes, try one of these ideas to give your motivation a boost!

Boost Summer Productivity with Tech and Routines

my portable office

my portable office

My sons are home with me this week since school has ended for the summer and activities are just starting up.  And while I really like my family, they are quite fabulous, the schedule changes and having them home with me in my office threaten my professional and personal productivity.

The lure is strong, to ditch my computer and take everyone out to lunch, or go on an adventure, or curl up on the couch and watch movies with them.  Also, the interruptions increase, which is a small price to pay for being with my family, but again, those interruptions damage my focus and make simple tasks take way too long, or not get done at all.

So….. what is a working parent to do? A dear client last week suggested that I get a desk that folds out of my van, so I can work anywhere.  I like the image of folding out a desk, but I already can work from anywhere, thanks to cool technological tools.  Here are some of my ideas, maybe they will work for you, too!

  1. Know what is in your in-box.  I have been making a conscious decision to check my work email on my smart phone while I am leaving a client appointment or meeting, instead of waiting to get home.  This may seem like another distraction, but I actually find it beneficial to my focus, deleting unneeded messages right away and spending some of my commute time mentally preparing for the work waiting for me when I get home.
  2. Make your office portable.  I take my IPad everywhere.  I can write up client notes and send them right away, instead of having to wait to get home to compose, edit and send the notes. I also added duplicate apps to my IPhone and IPad, like WordPress for managing my blog, Paypal for invoicing clients, and Evernote for sharing documents among all my devices.  We traveled this past weekend and I took just the IPad instead of my laptop.  I had everything I needed for work and for fun (downloaded movies and my Kindle App) right at my fingertips.
  3. Make it easy to manage and receive your money.  I have been using Paypal a lot lately for my client billing, which shortens the wait between completing client hours and payment – awesome!
  4. Go Paperless.  I cancelled my PO box in May, which may seem trivial to you, but for me it is huge!  I’ve had that PO box since I started my business!  However, steadily over the last 12 months, I have moved my correspondence to strictly on-line so that I could let go of the PO box, with its added expense and maintenance.  In addition, I receive some monthly publications on my IPad now, instead of in print.  My office is not yet Paperless, a goal for 2013, but I am one step closer.
  5. Share the calendar.  I am slowly warming up to the idea of sharing our family calendar online, through google calendars or a similar platform.  I figure summer is the time to decide, before the school schedules start up again in August.

Routines:

  1. Get up early.  I am still getting up before 6 am.  I heard a quote recently, something about how you never hear about the hero of the story sleeping in and taking it easy!  So, I get up and enjoy a very productive 60-90 minutes before my boys get up.
  2. Shave your head (or not!!).  I shaved my head back in March for a fundraiser, and it has taught me a lot (a blog for another day).  It seems extreme, I know, and I am NOT recommending that anyone should shave their head just to save time in the morning, but it is remarkable how much time this change has opened up!  Are there parts of your daily routines that you can streamline for summer?
  3. Maintain your focus.  I am so grateful for my accountability partner, especially right now.  Most summers, I struggle to get even the basics done some day.  With the focus that comes from accountability, I feel I am still moving forward on professional goals despite the summer urge to slack!.

So, what will you try this week to streamline your work and increase your productivity this summer?  Give one of these ideas a try, or share one of your own, I would love to hear it!

8 Tools in your Focus Toolbox

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Congratulations!  It’s a new year!  You cleaned your desk and set up your workflow.  Awesome!  Now it’s time to get to work.  And your brain betrays you.  Ugh.  Instead of focusing, it wants to be anywhere but sitting at your desk getting things done.  Oh, wait, maybe that’s just my brain.

Focus, both noun and verb, is defined as “to bring to the center of interest, to concentrate”.  When working from home, I want to make the most of my time and get my work done, so I can finish up and go do something else.  And when I am working with a client, it’s my responsibility to keep our projects on task and focused, to make the most of our time together.  Focus is very important, for me and for you.

As I’ve thought about improving focus, I’ve discovered tools to use for different people, situations, assignments or types of tasks, even different times of day.  And I guess that’s my point today.  Next time you need to really buckle down, give one of these Focus ideas a try, and find out what works for you. 

Getting Started:

  1. Start with your easiest task. Sometimes we can get our brain to focus on business if we start with a couple of easy tasks first, to quickly cross them off the to-do list.  Or….
  2. Start with your hardest task.  Spending time on your toughest task ensures some progress today.  The tough tasks are also typically the longest, so we need to make time early on to get them done.
  3. Set a deadline for your self can help you stay focused and on-task.  Instead of wondering IF you can get a task done in an hour, a day, a week, resolve you WILL get it done, and get to work.  I don’t do well with open-ended assignments, so this works great for me. 
  4. Keep a pad of paper or pile of index cards next to you, to collect distracting ideas and address them later.  Keep the idea, but don’t let it derail your focus.

While You Work:

  1. If you find your focus drifting, stop trying so hard.  It might be time to take a break.
    1. Focus on or do something else for a short time, since letting your mind wander for a few minutes can actually improve focus.
    2. Take a break and walk away.  Walk around the block, take some deep breaths.  Don’t just surf the net for a few minutes, let your eyes see something new for a bit. 
    3. Be comfortable.  I can focus a little too well sometimes.  So well that hours can pass, and then I am stiff, cold, hungry and really tired.  Take breaks to keep your self comfortable as you do your work.
    4. Count to 10.  Or 20.  Or 100.  Or backwards from 20.
  2. Music:  Sometimes music helps me, sometimes it is distracting.  Know your self.  If low background music helps you focus, use it!
  3. If repeated interruptions are sabotaging your focus, take control:
    1. Turn off the tech, and respect your own time.  No email notifications, no phone calls, no Facebook or Angry Birds.
    2. Close the door, or put interruptions in your calendar.  If someone interrupts you, pause the question for 10 seconds and finish what you are doing, promise to get back to the person at an appointed time, make a quick note of the time, and then get back to work!
  4. If you are writing and you can’t seem to focus:
    1. Start with a review of what you wrote most recently.
    2. Write anything for 3 minutes, even if it is gibberish.  Just writing words can help our brain focus. 
    3. Use structure.  Remember the 5 paragraph essay you learned in elementary school?  Make a statement; offer 3 points to prove or illustrate the statement; flesh out those points; restate your statement.  My writing often starts with these ideas, or ends up in outline form with bulleted items.  If such structures help you flesh out ideas, use them!

So, next time you find your brain wandering away from the task at hand, pull one of these ideas out of your toolbox and give it a try!  Here’s to a productive, focused brain!