Showing posts with label stress. Show all posts
Showing posts with label stress. Show all posts
Monday, May 18, 2015
Design Your Best Schedule
Thursday, May 22, 2014
Blast Through Your Workload in Minutes!
How can you apply this to your workload? In three components: 1) decide on the most important work to be done, and 2) work in focused blocks of time coupled with 3) useful rest periods.
Wednesday, January 18, 2012
What I Learned On The Treadmill This Morning
Double Bonus! Watching or listening to motivational material while walking or running on the treadmill is such a great way to boost us up. This morning I was watching a DVD series that featured some of the greatest speakers of our time: Les Brown and Jim Rohn. Wow, what a great start to my day! These were my top 3 takeaways during the short half hour of exercise:
Monday, September 20, 2010
Take Control Over Your To-Do List
Are you one of the millions with a To-Do list? How about one with WAY more items on the list than humanly possible to get done in a day, or even a month? If so, are you ready for a better way? You've suspected there is a better way...you've probably known for a long time. I've identified some proven techniques that will help you take back control of "the lists" -- so that about a week from now you won't miss your old "system" and you'll be amazed at how much smoother things are going.
Let's talk To-Do list "How-To's." Seems a little ridiculous? Yet - if it's going to help you feel better and get more done, it's worth reading on, right?
Mind Dump
The first thing I recommend is to set a timer, have plenty of paper/pens (or a computer app with unlimited typing space), and
Let's talk To-Do list "How-To's." Seems a little ridiculous? Yet - if it's going to help you feel better and get more done, it's worth reading on, right?
Mind Dump
The first thing I recommend is to set a timer, have plenty of paper/pens (or a computer app with unlimited typing space), and
Wednesday, April 28, 2010
Managing Work-Related Stress
What is a typical work day like for a modern working professional? It’s often described as hectic, or frustrating, or rushed...but also as productive, sometimes as satisfying. However, most people describe their work days in terms of all the elements they do NOT have control over.
Relaxed Control
What does this mean? You may think this is an oxymoron (like 'jumbo shrimp'), but I believe it is a much better way to describe the opposite of stressed than “not stressed.” First, however, let's establish what stress is.
Stress is...a feeling that's created when we react to particular events. Or: physical, mental, or emotional strain or tension.
A client of mine "Kathy" is a project leader in a large company. She came to me originally because she felt so unhappy about her work shewanted to talk about career options. However in her case, another job was not the solution and we went to work on some of the very things I’ll share with you here. After a short time of working together, Kathy told me her husband commented about how much happier she was, and the more we talked she realized she didn’t have the Sunday blues any more. Her coworkers did not change, her boss did not change, her work did not change much at all, but she did start working on projects she liked more and using her talents better for herself and for the company. The main difference that caused Kathy’s stress level to dial way back was merely applying these mindsets and using these techniques. They are easy to apply immediately and if you choose, will make a significant difference for you too.
Stress Less?
What's the difference between managing stress and preventing stress? In our work processes, we know all too well the differences between managing and preventing problems, and this is essentially the same approach. Some factors can be addressed to prevent and reduce stress, so like anything else, it’s generally far better to be strategic than to just accept what comes your way.
**Think about your Top 3 Stressors, or your top 3 challenges that cause you stress. Another way to determine what stresses you out is to list out some tolerations, or things that you are putting up with from yourself, your work, your life, or other people. It may help to consider your various environments.
Take Responsibility for the Quality of Your Days
You can have a balanced, happy, productive life by applying some simple, proven concepts. As a business coach I often help my clients focus on ways to WORK BETTER so they can LIVE MORE LIFE. So how do you Work Better (get more done in less time) in order to Live More Life (do what you really want)?
You own your day, no one else can force you to feel a certain way or to do things that you don't want to do. Yes, sometimes it feels like choosing the lesser of two bad options, but it is still a choice. So how do we strive for a more quality experience in work or life, especially on those days when we feel, well, Maxed Out?
If you approach the day with a sense of rushed frustration, saying something like” Today is gonna be rough, I have so much to do, I have to call so-and-so, and I have this meeting, and my boss said she wants to talk later about that project, AH I’d really like to play hooky today but I really can’t. Ugh!” it is guaranteed to be a stressful day. Versus taking an approach of “Today I have a lot going on and I want this to be a really great day! I may just close the deal with so-and-so, and I have an opportunity to speak up in that meeting, and this afternoon I’m going to suggest at least one way I can add more value to the project and I going to ask my boss to support me on this."
Decide What You Want
Believe it or not, knowing what you want ion life and working toward something specific that you want lessens your stress considerably.
One of the best ways to increase your feeling in control is to manage your activities better. See various other posts on Effectiveness & Time Management in this blog. Another great way to be more relaxed and feel more in control is through Mind Games. This is not about playing mind games, but using the power of the mind to beat the stress game. Decide what you want and focus on that.
Positive Expectation
When entering into any situation, project, sales meeting, conversation with your boss or that difficult coworker or client, begin with the end in mind. Once you’ve established a good understanding of your desired outcome, then you want to use your creative mind to turn that Desired Outcome into a Positive Expectation. Any person with an imagination is capable of this, it’s fun, and it produces awesome results. Ok, so a little more how-to:
Consider how you want to feel at the end of the conversation, or the end of your day. Then use words that indicate it has already happened like you want, and is not merely wishful thinking.
**Think about your top three stress challenges right now, and the tolerations in your work and life. What do you want to change? Let’s take that one step further. What is your positive expectation, framed in the affirmative? As an example: Maybe, "I stay late at work too often." becomes "I want to leave work on time." WHY? Then take it to the next level which is far more powerful, such as, saying at the end of a work day, “I feel satisfied with a job well done today and I look forward to cooking dinner with my family.”
Setting your Purpose, Mission, or Goal
Specifically, what are you working toward? Take a look in your calendar(s) and your bank statement(s) --this is where your time and money is going. Consider what you REALLY want in your life and work. What do you want to be known for? What do you want to change over the next few weeks, months, year?
How can you possibly get from A to B if you don’t know what B is? Do you just get in your car and start driving aimlessly? NO, before you get to the end of your street, you know your desired destination. Strangely, most people don’t know what they want. Like most people, I used to spend more time determining where to go for dinner, or making out my shopping list than determining what to accomplish over the next year.
Ponder your purpose, your big picture, i.e. "Why are you here?" Determine the Mission you are on right now, maybe it's your career or a large project regarding your household or community. What are your passions? If you haven't done so already, write down a primary goal, something specific enough so that you know when you succeeded and can celebrate, and something personally meaningful for YOU.
Hints: Saying you want more time or money isn't specific enough– what will you do when you have the time or money? **Write down 2 things you would do more of if you didn’t have to worry about time or money. Also, it's not enough to say, I just want to be happy. You are fully in control of that right now, regardless of your present situation. Happiness is a state of mind that you deserve to feel daily and is not a goal or mission or purpose statement. **Take 5 minutes and answer the following: What helps you create or sustain your own happiness and why?
Relaxed Control in Summary
When you catch yourself saying things like, “He makes me mad!” or “I felt sick about that.” Or “My heart skipped a beat.” Or “I never have enough time!,” acknowledge that it is your response to something or someone--and you made youself feel mad or sick or nervous; stressed.
When striving for a state of relaxed control, you realize fully that your responses are always within your control, even if they seem to be at super-speed in the subconscious, and these directly affect the level of stress you experience...and with practice they will be more and more as intentional responses rather then conditioned reactions.
Your Challenge
Will you commit to ONE of these for 21 days, and see what amazing things happen? Are you ready to experience that Relaxed Control? Imagine how different life will be in less than a month!
What is your new, positive expectation for yourself? What do you have to gain? What do you have to lose?
See also Are You Truly Effective? and Tackling Procrastination
Relaxed Control
What does this mean? You may think this is an oxymoron (like 'jumbo shrimp'), but I believe it is a much better way to describe the opposite of stressed than “not stressed.” First, however, let's establish what stress is.
Stress is...a feeling that's created when we react to particular events. Or: physical, mental, or emotional strain or tension.
A client of mine "Kathy" is a project leader in a large company. She came to me originally because she felt so unhappy about her work shewanted to talk about career options. However in her case, another job was not the solution and we went to work on some of the very things I’ll share with you here. After a short time of working together, Kathy told me her husband commented about how much happier she was, and the more we talked she realized she didn’t have the Sunday blues any more. Her coworkers did not change, her boss did not change, her work did not change much at all, but she did start working on projects she liked more and using her talents better for herself and for the company. The main difference that caused Kathy’s stress level to dial way back was merely applying these mindsets and using these techniques. They are easy to apply immediately and if you choose, will make a significant difference for you too.
Stress Less?
What's the difference between managing stress and preventing stress? In our work processes, we know all too well the differences between managing and preventing problems, and this is essentially the same approach. Some factors can be addressed to prevent and reduce stress, so like anything else, it’s generally far better to be strategic than to just accept what comes your way.
**Think about your Top 3 Stressors, or your top 3 challenges that cause you stress. Another way to determine what stresses you out is to list out some tolerations, or things that you are putting up with from yourself, your work, your life, or other people. It may help to consider your various environments.
Take Responsibility for the Quality of Your Days
You can have a balanced, happy, productive life by applying some simple, proven concepts. As a business coach I often help my clients focus on ways to WORK BETTER so they can LIVE MORE LIFE. So how do you Work Better (get more done in less time) in order to Live More Life (do what you really want)?
You own your day, no one else can force you to feel a certain way or to do things that you don't want to do. Yes, sometimes it feels like choosing the lesser of two bad options, but it is still a choice. So how do we strive for a more quality experience in work or life, especially on those days when we feel, well, Maxed Out?
If you approach the day with a sense of rushed frustration, saying something like” Today is gonna be rough, I have so much to do, I have to call so-and-so, and I have this meeting, and my boss said she wants to talk later about that project, AH I’d really like to play hooky today but I really can’t. Ugh!” it is guaranteed to be a stressful day. Versus taking an approach of “Today I have a lot going on and I want this to be a really great day! I may just close the deal with so-and-so, and I have an opportunity to speak up in that meeting, and this afternoon I’m going to suggest at least one way I can add more value to the project and I going to ask my boss to support me on this."
Decide What You Want
Believe it or not, knowing what you want ion life and working toward something specific that you want lessens your stress considerably.
One of the best ways to increase your feeling in control is to manage your activities better. See various other posts on Effectiveness & Time Management in this blog. Another great way to be more relaxed and feel more in control is through Mind Games. This is not about playing mind games, but using the power of the mind to beat the stress game. Decide what you want and focus on that.
Positive Expectation
When entering into any situation, project, sales meeting, conversation with your boss or that difficult coworker or client, begin with the end in mind. Once you’ve established a good understanding of your desired outcome, then you want to use your creative mind to turn that Desired Outcome into a Positive Expectation. Any person with an imagination is capable of this, it’s fun, and it produces awesome results. Ok, so a little more how-to:
Consider how you want to feel at the end of the conversation, or the end of your day. Then use words that indicate it has already happened like you want, and is not merely wishful thinking.
**Think about your top three stress challenges right now, and the tolerations in your work and life. What do you want to change? Let’s take that one step further. What is your positive expectation, framed in the affirmative? As an example: Maybe, "I stay late at work too often." becomes "I want to leave work on time." WHY? Then take it to the next level which is far more powerful, such as, saying at the end of a work day, “I feel satisfied with a job well done today and I look forward to cooking dinner with my family.”
Setting your Purpose, Mission, or Goal
Specifically, what are you working toward? Take a look in your calendar(s) and your bank statement(s) --this is where your time and money is going. Consider what you REALLY want in your life and work. What do you want to be known for? What do you want to change over the next few weeks, months, year?
How can you possibly get from A to B if you don’t know what B is? Do you just get in your car and start driving aimlessly? NO, before you get to the end of your street, you know your desired destination. Strangely, most people don’t know what they want. Like most people, I used to spend more time determining where to go for dinner, or making out my shopping list than determining what to accomplish over the next year.
Ponder your purpose, your big picture, i.e. "Why are you here?" Determine the Mission you are on right now, maybe it's your career or a large project regarding your household or community. What are your passions? If you haven't done so already, write down a primary goal, something specific enough so that you know when you succeeded and can celebrate, and something personally meaningful for YOU.
Hints: Saying you want more time or money isn't specific enough– what will you do when you have the time or money? **Write down 2 things you would do more of if you didn’t have to worry about time or money. Also, it's not enough to say, I just want to be happy. You are fully in control of that right now, regardless of your present situation. Happiness is a state of mind that you deserve to feel daily and is not a goal or mission or purpose statement. **Take 5 minutes and answer the following: What helps you create or sustain your own happiness and why?
Relaxed Control in Summary
When you catch yourself saying things like, “He makes me mad!” or “I felt sick about that.” Or “My heart skipped a beat.” Or “I never have enough time!,” acknowledge that it is your response to something or someone--and you made youself feel mad or sick or nervous; stressed.
When striving for a state of relaxed control, you realize fully that your responses are always within your control, even if they seem to be at super-speed in the subconscious, and these directly affect the level of stress you experience...and with practice they will be more and more as intentional responses rather then conditioned reactions.
Your Challenge
Will you commit to ONE of these for 21 days, and see what amazing things happen? Are you ready to experience that Relaxed Control? Imagine how different life will be in less than a month!
What is your new, positive expectation for yourself? What do you have to gain? What do you have to lose?
See also Are You Truly Effective? and Tackling Procrastination
Thursday, November 5, 2009
Tackling Procrastination
It's Procrastination-Prevention month at Envision Success, Inc.
How much does procrastination get under your skin? If you're like most of my clients, we could spend a few sessions on it. Almost all working professionals suffer from procrastination at least sometimes, and some have a daily habit.
First, let's define it.
For the purposes of this post, procrastination simply means putting something off until another time instead of completing it on the originally intended timetable.
What it does for us and against us.
Although we tend to think of procrastination as negative because it is frequently accompanied by guilt, sometimes it is good to reprioritize things, shifting plans along the way. You need some down time on a regular basis. If you are chronically overscheduled or overcommitted, you are going to notice some procrastination, and you may want to embrace learning how to balance important tasks better.
As a result, most people are experienced procrastinators, and when we look for symptoms we can find them. Sometimes people are inefficient, ineffective, or just plain lazy. Usually, however, procrastination of important tasks happens only because people aren't being clear about what they NEED to get done each day. One simple change can make a world of difference!
What are you going to do about it?
Considering how procrastination affects your energy level, what's the value of changing your habits? I'm not talking about anything complicated or time-consuming here; IT CAN BE VERY SIMPLE. A significant chunk of procrastination comes from not having a task defined specifically enough. The mind cannot "do" when it doesn't understand what needs to be done. As an example, when you have something like "Sales Project" or "Marketing Plan" on your to-do list, you are much more likely to pracrastinate than if you have "Draft sales goals" or "Make list of sales growth ideas" or "brainstorm 15 marketing themes for next year." Do you see the difference? How can you apply it right now?
You own your life, you own how your time is used. Are you going to blunder through your day wasting 'unused minutes' or are you going to value opportunity? Ultimately, procrastination is a choice and when it brings bad feelings, then you need to question why you continue to tolerate it. Look for the root cause. Sheer discipline is NOT usually the answer...consider redesigning processes or elements or your physical environment to help support you to complete the most important tasks. (Ask your coach how.)
Follow-Up Actions:
1- Clear most distractions around you for the next 10 minutes.
Put the phone on silent, shut your door or plug your ears with earphones if necessary, close your email program, and stare into the corner or at the ceiling. Consider what's on your plate: what really HAS to be done versus what is NICE to do. Have a notebook and pen handly for this, and note down whatever comes to mind, but then add a star next to ONLY the most important THREE things you can do TODAY. You can draw another symbol next to other important ones, but pick ONLY 3 for this exercise. For each one, imagine what it would be like when the task is complete. If something pops into your head that seems helpful, write it down and act on it immediately after your 10 minutes is up.
2- Break bigger items on your to-do list into actionable tasks. Use action verbs and make them specific enough so you won't hestitate to consider what needs to be done.
Enjoy your increased productivity!
Contact Info
How much does procrastination get under your skin? If you're like most of my clients, we could spend a few sessions on it. Almost all working professionals suffer from procrastination at least sometimes, and some have a daily habit.
First, let's define it.
For the purposes of this post, procrastination simply means putting something off until another time instead of completing it on the originally intended timetable.
What it does for us and against us.
Although we tend to think of procrastination as negative because it is frequently accompanied by guilt, sometimes it is good to reprioritize things, shifting plans along the way. You need some down time on a regular basis. If you are chronically overscheduled or overcommitted, you are going to notice some procrastination, and you may want to embrace learning how to balance important tasks better.
As a result, most people are experienced procrastinators, and when we look for symptoms we can find them. Sometimes people are inefficient, ineffective, or just plain lazy. Usually, however, procrastination of important tasks happens only because people aren't being clear about what they NEED to get done each day. One simple change can make a world of difference!
What are you going to do about it?
Considering how procrastination affects your energy level, what's the value of changing your habits? I'm not talking about anything complicated or time-consuming here; IT CAN BE VERY SIMPLE. A significant chunk of procrastination comes from not having a task defined specifically enough. The mind cannot "do" when it doesn't understand what needs to be done. As an example, when you have something like "Sales Project" or "Marketing Plan" on your to-do list, you are much more likely to pracrastinate than if you have "Draft sales goals" or "Make list of sales growth ideas" or "brainstorm 15 marketing themes for next year." Do you see the difference? How can you apply it right now?
You own your life, you own how your time is used. Are you going to blunder through your day wasting 'unused minutes' or are you going to value opportunity? Ultimately, procrastination is a choice and when it brings bad feelings, then you need to question why you continue to tolerate it. Look for the root cause. Sheer discipline is NOT usually the answer...consider redesigning processes or elements or your physical environment to help support you to complete the most important tasks. (Ask your coach how.)
Follow-Up Actions:
1- Clear most distractions around you for the next 10 minutes.
Put the phone on silent, shut your door or plug your ears with earphones if necessary, close your email program, and stare into the corner or at the ceiling. Consider what's on your plate: what really HAS to be done versus what is NICE to do. Have a notebook and pen handly for this, and note down whatever comes to mind, but then add a star next to ONLY the most important THREE things you can do TODAY. You can draw another symbol next to other important ones, but pick ONLY 3 for this exercise. For each one, imagine what it would be like when the task is complete. If something pops into your head that seems helpful, write it down and act on it immediately after your 10 minutes is up.
2- Break bigger items on your to-do list into actionable tasks. Use action verbs and make them specific enough so you won't hestitate to consider what needs to be done.
Enjoy your increased productivity!
Contact Info
Tuesday, October 6, 2009
Spontaneity: Week 9
"Be More Spontaneous." This is something I had been telling myself for years...
Read about Ben Franklin and the 13 traits.
I admit that I used to be kind of controlling and too "A-type" to enjoy ever really being spontaneous. I would try new things pretty easily and I actually like change, but when it comes to leaping right in on the spur-of-the-moment, I didn't used to be capable. I improved over the past few years, but it's still something I would like to get better at.
It may be surprising that a business coach would want to be more spontaneous. But here's the thing: I am so goal-oriented and always thinking of achieving more, that my tendency is never to do anything without analyzing it first. No doubt this has its place, and may even be considered a strength in some context, but we can't really live without some balance. I acknowledged this and allowed my inner wild-child to lead me into things I wouldn't have considered before.
I realized that spontaneity is still purposeful decision-making, but now it goes a lot faster and I've learned to rely on my gut. So maybe on some level, this is really about strengthening my intuition and embracing what comes as a result. Oh, and that includes releasing anxiety about the decision that was made, or worrying about whatever else I could be doing.
It was perfect timing for me this week because I was traveling. My cousin got married and several of us stayed with family instead of at a hotel. True to my old form, I was a little worried this might mean we were completely at their mercy (yes, I wanted to reconnect with family and spend good times with them, but hey, you know), so I rented a car for some flexibility. However, contrary to my usual approach of scheduling everything down to the hour with some contingency planning for good measure, I did NOT check out all the options before going on the trip.
I checked the weather forecast online, installed a GPS/navigation app on my phone, and decided to be fully spontaneous and roll with whatever happened. It was great! We had fun as a family and everything worked out well. We had some good adventures, as well as some nice time for catching up and relaxation. I couldn't have planned it any better. I learned to go with the flow and have a great time, and I am a richer person for the experience.
Read about Ben Franklin and the 13 traits.
I admit that I used to be kind of controlling and too "A-type" to enjoy ever really being spontaneous. I would try new things pretty easily and I actually like change, but when it comes to leaping right in on the spur-of-the-moment, I didn't used to be capable. I improved over the past few years, but it's still something I would like to get better at.
It may be surprising that a business coach would want to be more spontaneous. But here's the thing: I am so goal-oriented and always thinking of achieving more, that my tendency is never to do anything without analyzing it first. No doubt this has its place, and may even be considered a strength in some context, but we can't really live without some balance. I acknowledged this and allowed my inner wild-child to lead me into things I wouldn't have considered before.
I realized that spontaneity is still purposeful decision-making, but now it goes a lot faster and I've learned to rely on my gut. So maybe on some level, this is really about strengthening my intuition and embracing what comes as a result. Oh, and that includes releasing anxiety about the decision that was made, or worrying about whatever else I could be doing.
It was perfect timing for me this week because I was traveling. My cousin got married and several of us stayed with family instead of at a hotel. True to my old form, I was a little worried this might mean we were completely at their mercy (yes, I wanted to reconnect with family and spend good times with them, but hey, you know), so I rented a car for some flexibility. However, contrary to my usual approach of scheduling everything down to the hour with some contingency planning for good measure, I did NOT check out all the options before going on the trip.
I checked the weather forecast online, installed a GPS/navigation app on my phone, and decided to be fully spontaneous and roll with whatever happened. It was great! We had fun as a family and everything worked out well. We had some good adventures, as well as some nice time for catching up and relaxation. I couldn't have planned it any better. I learned to go with the flow and have a great time, and I am a richer person for the experience.
Thursday, September 3, 2009
How to Focus (No, It's Not Hocus Pocus)
Pay attention! Focus! How many times did you hear this is a kid (or as an adult, come to think of it)? When the ball is coming at your head or when you have 2 hours until a big deadline...all you need is more focus. Ugh, "just focus." Yeah right, like it's so super easy when your stress level is through the roof. Aaaah, but it can be. Easy, I mean. With practice. Yep, that's the catch. But it's not really a catch as much as a way in, and it is SO worth it!
Focus Defined
Q. Are focus and discipline the same thing, because I just can't seem to get a handle on either of these?
A. No, although the road to learning laser focus probably requires a bit of discipline for most people. Focus is the ability to put thought energy toward something specific. Discipline is the ability to give yourself a command and follow it.
What About This, That, and the Other?
Do you have this challenge too? You just sit down to focus on that project and almost as soon as your butt touches the chair, one or more things you "have to do" pop up. Such as: I have to go to the bathroom, and I should get that email out to the team before I forget, and oh I just remembered I need to call Bill, and omg I should have eaten lunch because I'm starving... First of all, rest assured this is normal in our modern world of work. Almost everyone feels like their focus is scattered pretty much all the time. My personal theory on this is that we are simply used to it, and we now expect it, and the cycle continues. We expect ourselves to be masterful multi-taskers. However, just like a computer processor, the human brain technically handles only one task at a time, even if it is at the speed of light.
How to Increase Your Focus
Determine what type of structures or processes you can use to help you create and maintain focus when needed. As an example of something my clients really benefit from, try using a kitchen timer to keep yourself focused. Determine a specific task to focus on, take a few minutes to clear out the procrastination items (go to the bathroom, refill your water glass, set the phone to silent, etc...) then set the timer for a reasonable period of time and focus ONLY on completing the desired task for that amount of time. This works because essentially you give yourself permission to put the other stuff on hold temporarily. Try it.
What to Focus On?
Another facet of Focus leads us to what exactly you put your focus toward. Which thoughts and actions will ultimately help you be more effective? What are you working toward? If you don't know your desired outcome, start by focusing on that.
As an example, if you have a project due soon, be able to articulate what you want to accomplish. In others words, what would you like the outcome to be? (At a medium-sized contact center, they determined as a team they wanted the clients totally satisfied, the team to feel the project was worthwhile, they worked together well and didn't have to put in as much overtime, and also the profit is in the good range due to improvements in project flow.) Once you have the goal to focus on, being as specific as you can, stretching for improvements with a bit of pragmatism. Then, hold the picture of this accomplishment in your focus while asking simple questions to help you drive it forward from your starting point. What could you do to make it happen? (If you have a team, like in this example, brainstorm with them.) Do NOT filter the ideas until AFTER you have a ton of real possibilities. Then figure out which ones to take action on.
ACTIONS:
1. Consider your ability to focus and whether or not discipline is required. Resolve to make 1 little tiny improvement this week. What will it be?
2. Try using the timer technique today or tomorrow to complete a task you've been putting off. OH, it will feel so good! Which task do you choose?
3. Keep a notepad handy and jot down things that come to mind when you are focusing on something specific. Write it down, then get right back to it, checking the list for actions after "focus time."
Bonus!
To help you focus your imagination and get motivated, I'd like to recommend a product I use personally and recommend to clients to help focus on creating their vision for the future:
http://www.visualizeyourgoals.com/cgi-bin/t.cgi?a=476574
Focus Defined
Q. Are focus and discipline the same thing, because I just can't seem to get a handle on either of these?
A. No, although the road to learning laser focus probably requires a bit of discipline for most people. Focus is the ability to put thought energy toward something specific. Discipline is the ability to give yourself a command and follow it.
What About This, That, and the Other?
Do you have this challenge too? You just sit down to focus on that project and almost as soon as your butt touches the chair, one or more things you "have to do" pop up. Such as: I have to go to the bathroom, and I should get that email out to the team before I forget, and oh I just remembered I need to call Bill, and omg I should have eaten lunch because I'm starving... First of all, rest assured this is normal in our modern world of work. Almost everyone feels like their focus is scattered pretty much all the time. My personal theory on this is that we are simply used to it, and we now expect it, and the cycle continues. We expect ourselves to be masterful multi-taskers. However, just like a computer processor, the human brain technically handles only one task at a time, even if it is at the speed of light.
How to Increase Your Focus
Determine what type of structures or processes you can use to help you create and maintain focus when needed. As an example of something my clients really benefit from, try using a kitchen timer to keep yourself focused. Determine a specific task to focus on, take a few minutes to clear out the procrastination items (go to the bathroom, refill your water glass, set the phone to silent, etc...) then set the timer for a reasonable period of time and focus ONLY on completing the desired task for that amount of time. This works because essentially you give yourself permission to put the other stuff on hold temporarily. Try it.
What to Focus On?
Another facet of Focus leads us to what exactly you put your focus toward. Which thoughts and actions will ultimately help you be more effective? What are you working toward? If you don't know your desired outcome, start by focusing on that.
As an example, if you have a project due soon, be able to articulate what you want to accomplish. In others words, what would you like the outcome to be? (At a medium-sized contact center, they determined as a team they wanted the clients totally satisfied, the team to feel the project was worthwhile, they worked together well and didn't have to put in as much overtime, and also the profit is in the good range due to improvements in project flow.) Once you have the goal to focus on, being as specific as you can, stretching for improvements with a bit of pragmatism. Then, hold the picture of this accomplishment in your focus while asking simple questions to help you drive it forward from your starting point. What could you do to make it happen? (If you have a team, like in this example, brainstorm with them.) Do NOT filter the ideas until AFTER you have a ton of real possibilities. Then figure out which ones to take action on.
ACTIONS:
1. Consider your ability to focus and whether or not discipline is required. Resolve to make 1 little tiny improvement this week. What will it be?
2. Try using the timer technique today or tomorrow to complete a task you've been putting off. OH, it will feel so good! Which task do you choose?
3. Keep a notepad handy and jot down things that come to mind when you are focusing on something specific. Write it down, then get right back to it, checking the list for actions after "focus time."
Bonus!
To help you focus your imagination and get motivated, I'd like to recommend a product I use personally and recommend to clients to help focus on creating their vision for the future:
http://www.visualizeyourgoals.com/cgi-bin/t.cgi?a=476574
Saturday, July 18, 2009
Confidence For Any Situation
It's the eve of a triathlon, and I'm not worried today... I should be. I'm not the type who excels at these things. In fact, people are probably surprised that I participate in fitness events. I'm healthy, but I'm no star athlete.
Last summer was my first tri, and I signed up again this year. At some point I told myself I was going to beat my time by 20% --but then life cruised on and I focused on other goals. I didn't fully commit through action until the past couple of months.
I was a little freaked out about it. I was training pretty hard and it was great (met some awesome milestones!) but then a week ago I started limping. My left foot was hurting a lot and I started to wonder if I could do the triathlon at all. I put my workouts on hold. I allowed myself a few daily thoughts of "This sucks!" "It's not fair!" "Waaaahhh." I went through my days in a minor depressive state...
Then I stood back and wondered if my anxiety about meeting my goal was somehow the root cause of my physical distress. As a business coach, I know darn well that the mind is far more powerful than any circumstances --and I resolved to change my tune.
I made a decision: I will do the race no matter what & if I have to limp across the finish line, then so be it. Then when I looked back at my written goals, I realized I had committed to completing it and to beating my time from last year. And I felt better about it (what? where did the 20% come from??).
The point of this blog? The reason I am taking the time to type it up before I load the car with my gear? Because I realized that ultimately what matters to me is simply keeping my promise to myself. And I want to share this with you-
I'm doing this event because it is in line with my vision of the person I am becoming. This gives me confidence for tomorrow. This feeling of moving one step closer to my goals, my future, my "ideal" self gives me confidence. I'm doing the right thing by acting in support of my decision...no matter how the race goes tomorrow. This habit of sticking to a decision in the face of fear and uncertainty also gave me confidence a few weeks ago just prior to a speaking engagement I didn't feel truly ready for. And it will give you confidence when you need it.
Are we ever totally physically ready for whatever comes our way? I don't think so. Not fully. You just can't address every contingency for every situation. Besides, who wants to live a "worst case scenario" lifestyle? No thanks.
However, we CAN be mentally ready...for anything. I believe one way to experience this is by acknowledging who we are now and who we want to be. Then by making choices that fit with that vision we step boldly in the direction of our dreams. That IS confidence.
Who do you want to be? By the way, I don't mean you should care about what other people think or emulate others' behavior or accomplishments. I mean that when you think about your future self, what traits do you want to have? Who do YOU want to be? Step boldy in the direction of these dreams and goals, and live confidently! Live Out Loud! Act As If!
Last summer was my first tri, and I signed up again this year. At some point I told myself I was going to beat my time by 20% --but then life cruised on and I focused on other goals. I didn't fully commit through action until the past couple of months.
I was a little freaked out about it. I was training pretty hard and it was great (met some awesome milestones!) but then a week ago I started limping. My left foot was hurting a lot and I started to wonder if I could do the triathlon at all. I put my workouts on hold. I allowed myself a few daily thoughts of "This sucks!" "It's not fair!" "Waaaahhh." I went through my days in a minor depressive state...
Then I stood back and wondered if my anxiety about meeting my goal was somehow the root cause of my physical distress. As a business coach, I know darn well that the mind is far more powerful than any circumstances --and I resolved to change my tune.
I made a decision: I will do the race no matter what & if I have to limp across the finish line, then so be it. Then when I looked back at my written goals, I realized I had committed to completing it and to beating my time from last year. And I felt better about it (what? where did the 20% come from??).
The point of this blog? The reason I am taking the time to type it up before I load the car with my gear? Because I realized that ultimately what matters to me is simply keeping my promise to myself. And I want to share this with you-
I'm doing this event because it is in line with my vision of the person I am becoming. This gives me confidence for tomorrow. This feeling of moving one step closer to my goals, my future, my "ideal" self gives me confidence. I'm doing the right thing by acting in support of my decision...no matter how the race goes tomorrow. This habit of sticking to a decision in the face of fear and uncertainty also gave me confidence a few weeks ago just prior to a speaking engagement I didn't feel truly ready for. And it will give you confidence when you need it.
Are we ever totally physically ready for whatever comes our way? I don't think so. Not fully. You just can't address every contingency for every situation. Besides, who wants to live a "worst case scenario" lifestyle? No thanks.
However, we CAN be mentally ready...for anything. I believe one way to experience this is by acknowledging who we are now and who we want to be. Then by making choices that fit with that vision we step boldly in the direction of our dreams. That IS confidence.
Who do you want to be? By the way, I don't mean you should care about what other people think or emulate others' behavior or accomplishments. I mean that when you think about your future self, what traits do you want to have? Who do YOU want to be? Step boldy in the direction of these dreams and goals, and live confidently! Live Out Loud! Act As If!
Subscribe to:
Posts (Atom)