by Caryl Teh
Welcome back! Previously we looked at two possible reasons why you find it so difficult to keep your mind working on a given task: lack of sleep, and too much news. Today, we’ll be exploring two more hindrances, and some steps you can take to conquer them.
Reason #3: You’re Spinning Too Many Plates
What this looks like:
- You’re multitasking a lot but not actually completing anything you start.
- Constant interruptions are making you feel frustrated and stressed.
Explanation:
Just like reason #2 from our previous etc. titled “2 Common Focus Struggles”, this is another adrenaline-related problem. Here’s a simplified explanation of what happens.
- As more work piles on, the more you try to handle, the more mistakes you make, and the more anxious you feel.
- Your amygdala (one part of your brain) tells your hypothalamus (another part of your brain) that you feel stressed..
- Your hypothalamus tells your adrenal glands to release more adrenaline into your bloodstream to help you cope with that stress.
Unfortunately, our brains are actually hardwired to be unfocused to help us stay adaptable to our ever-changing environment. So, what can we do about this?
Suggested action:
- Start with the things you CAN control to create a conducive work environment. Examples: put your phone in the next room, close the work tabs that are #3 or #4 on your to-do list, put on headphones if you need some quiet to think clearly.
- List your top 3 priorities for the day. This will help you keep sight of the bigger picture and not miss the forest for the trees.
- Break down your day into smaller chunks. Rather than having a whole day stretched out endlessly in front of you, try the Pomodoro technique (25 minutes of work + 5 minutes of break time), or 52 minutes of work + a 17-minute break. You’ll feel short bursts of urgency, but still give yourself a chance to take a breath and refocus when necessary.
Reason #4: You Hate What You’re Working On
What this looks like:
- You don’t have a burning passion for your day-to-day job.
- Or perhaps you feel a sense of self-doubt or inadequacy.
- You’ve gotten quite good at putting things off by, for example, chatting with a colleague, venturing to the cafeteria, scrolling through social media, or finally untangling the paperclips in your drawer.
Explanation:
It’s a literal pain. In a Greatist article, Phil Stutz (practicing psychiatrist) and Barry Michels (practicing psychotherapist) explain that forcing yourself to do a task you dread actually causes you to feel a certain amount of pain.
Suggested action:
These unappealing tasks won’t go away. So we highly recommend that you sit yourself down and do a brutal reality check.
- Write down your to-dos.
- Identify the least appealing task.
- Do that task first.
“How is this going to help me?” With the worst behind you, everything else on your list is going to seem painless in comparison and you’ll feel much more motivated throughout the remainder of your day.
Stop Fidgeting and Start Focusing
There you have it. Four reasons why you might be finding it so difficult to buckle down and focus. Most importantly, remember that you’re human – give yourself some grace and take things one step at a time. You can do it!
Source:
Trello
