Tag: pomodoro technique

Finish Your Week Strong With Finish Line Friday

Did you know? I host a free weekly productivity session, “Finish Line Friday”, for my community.

Based on the ideas of Accountability and Body Doubling (both recent Weekly Themes), my participants and I spend time together working side by side on our own tasks.

Statistically speaking, the most productive ratio of work to rest is 52 minutes of work and 10 minutes of rest, repeated in cycles. In Finish Line Friday, we use the Pomodoro Technique (read more here!) for productivity. The Pomodoro Technique takes the 52 / 10 ratio and breaks that into cycles of 25 minutes of work and 5 minutes of rest.

We work through 4 cycles of 25 and 5, and then wrap up and taking a little longer break before getting back to work.

Some of the benefits of Finish Line Friday include:

  • Camaraderie and a pleasant group to work with:
    • And some positive energy to share!
    • I am a verbal processor and it helps me to say out loud to others what I want to work on for the next 25 or 50 minutes
  • A deeper dive on Time Management:
    • Participants report arriving at a better grasp of just how long certain types of task take, and getting better about budgeting the time to get things done.
    • Similarly, participants have mentioned that FLF helps them to know what 25 minutes feel like. Or 50.
      • Which, again, helps us going forward with planning our work and our time.
      • We don’t often know what a certain amount of time feels like.  And since we all have many responsibilities, it is helpful to know how long to dedicate towards a project before we need to pause that work and switch to other work.
    • Breaking down projects into 25 minute chunks keeps us making progress without feeling overwhelmed!
  • Building the Productivity Muscles!
    • In life, we don’t always get to complete a task or project.  But making progress on it today, even if we just get to work on it for an hour or two, is still better than not working on it all.  And the more progress we make, the better idea we get of just what is left to finish until we can call the work complete!
  • Conversely, we’re reminded that productivity improves when breaks happen!
    • Using the Pomodoro Method helps me be better about taking breaks.  Whoo boy, I am seriously terrible about this sometimes!
    • I love it when I seem to hit a stride in my work and can just focus and keep working on getting a project complete.  So I have been known to just commit to work and sit… at  my computer… for 3 or 4 hours straight with hyperfocus.  And then… the brain starts to get fuzzy, my shoulders are tight and I have a headache, I’m starving, my feet fell asleep, my water glass has been empty for hours and now I am completely spent.  So, as much as I LOVE a good focus session when I am in the zone, I MUST get up and move around at regular intervals.

Consider joining us for Finish Line Friday, for productivity and a supportive community! Email me to sign up, Colleen@peaceofmindpo.com!

Productivity Challenge: Get Up! Sitting at a Desk is Bad for You! 

“Getting Up and Moving Around at Work” has been my intended topic for this week, but I find it amusing that I’m writing it while standing because my hip is sore. I’m blaming the high heels I wore to a weekend wedding, though it could have been the Cupid Shuffle at the reception!

The research is in, and it shows just how bad prolonged sitting at a desk is for our health, our productivity and our happiness.  Too much sitting increases obesity, cardiovascular disease, diabetes, cancer and depression; and decreases metabolism, circulation and energy levels.  This challenge is compounded by the fact that so much of our leisure time is also spent sitting – driving, watching TV, sitting at home computers, eating, etc.  This sedentary and seated lifestyle is taking a toll on our bodies.  On a personal note, last winter I went to the Chiropractor because of intense lower back pain, and sitting too long at my desk was part of the problem.

There is a lot of information out there right now supporting standing-while-working and increased activity during the workday.  Standing up and moving around counteracts those negative physical effects of prolonged sitting.  There are also productivity benefits to standing and moving around (just google “productivity benefits of standing work stations”).  My energy and focus increase, while my stress decreases and my mood improves. Just by standing and moving around.

If you need more convincing, please do your own research – I did and I was amazed.  But how to incorporate this strategy into our day?  Try these:

1. Just Pay Attention. Making a change makes us pay attention to our current situation, and this usually leads to increased engagement and productivity.

2.  Include activity breaks in your blocked work time.  The Pomodoro Technique suggests 25 minutes of work and 5 minutes of break; I’ve also read 50 / 10.  The premise is that our minds focus for a certain amount of time (25 minutes), and then our mind and our body need a break (and not just switching over to Facebook, or checking our phone).   A break means getting up and moving, stretching, breathing deeply.  My phone’s timer App can remind me to take my 5 minutes, or I can use my microwave timer if I’m home – it’s great because I have to get up to turn it off!  The 5 minute break could be standing, stretching, walking around the office; or if you work from home, play with the dog, toss in a load of laundry, make a cup of tea, etc.  Track your progress with a FitBit or activity bracelet.

3. Stay hydrated:  I have learned a lot since my first trip to the chiropractor last winter, including the fact that I was chronically dehydrated.  Add more water to your day, and you will get up and move a lot more, to re-fill your water bottle, and to use the wash room!

4.  Run your own errands.  Technology is great and convenient, but often it replaces actual activity.  Yes, you could send someone an email, but you could also get up and walk over to their work space.  Or drop off papers instead of using interoffice mail, or take a walk at lunch instead of ordering in.

5. Consider a standing Work Space, or other options.  The standing work space is gaining popularity (go to Amazon.com and check out the variety of options!).   We created standing work spaces in our home (here is what I am using right now),  and more traditional offices are offering standing options, too.   We don’t need to only stand, though – my massage therapist reminded me that standing all day could have its own negative effects.   So, change up your space, and include both seated and standing options.

Stand Up!  Don’t let that desk chair do you in, Get Up and Move Around to Feel Better and Work Better!