Everyone, myself included, struggles with being productive from time to time. Between social media, texts from friends and talkative co-workers, there are so many distractions in the modern world it’s a wonder we get anything done at all. Looking for a better way to stay focused while working? Want to make the most out of your doctor’s appointments and workouts? Here are some simple hacks I’ve learned that can help.
What I’m listening to…how the ‘coffee shop effect’ can help you concentrate
Working from a coffee shop has its benefits, and it’s not just because of the free Wi-Fi, shots of caffeine and change of scene (though that helps too). Listening to the din of a coffee shop — people quietly chatting, the hiss of the espresso machine, the dull thud of a cup being put down on a table — can help you concentrate better (although if it’s too loud, it can work against you). But you don’t even need to go into a coffee shop to reap the benefits: There are YouTube channels with uninterrupted hours of coffee shop sounds to help you focus while you work from home. While I sometimes motivate myself by listening to electronic dance music since it’s fast-paced and has few distracting words, I’m going to give coffee shop ambiance a try. But if that’s not your jam, try listening to classical music or jazz — or pink noise, which boosts focus and can help you be more productive (and surprisingly, can also help you sleep better at night).
What I learned…multitasking is not as effective as you think
Whether it’s answering a few emails during a boring Zoom meeting or tackling two work projects at once, multitasking has been touted as the “ultimate productivity hack” for years. But it may not make you super productive after all. That’s because the human brain is really designed to do only one task at a time, and rapidly switching back and forth between tasks comes at a cost — namely, accuracy, meaning you’re more likely to make mistakes, and speed (or lack thereof). It can also mess with your ability to remember things. That doesn’t mean you have to give up multitasking entirely — after all, going on a long walk while catching up with a friend on the phone or listening to a podcast is multitasking at its finest — but it helps to identify which tasks would benefit from your undivided attention and then block off time to focus on that alone.
What I’m doing…making workouts a little bit harder
Your muscles need to be challenged to grow stronger. So you can hit a plateau if you keep doing the same number of reps with the same 8-lb. weight on repeat. That doesn’t necessarily mean you have to lift increasingly heavier weights, though that helps. It’s more about finding small ways to up the ante — namely, gradually upping “the weight, repetitions, difficulty, intensity or some combination” — to make your workouts more productive. For me, I added a 10-lb. weighted vest to my walks, which builds muscle strength and endurance, while boosting bone density. (I chose this one by APEXUP on Amazon; it’s comfortable and easy to put on.) But even just picking up the pace (or incline) on your walks can make a difference. According to one expert at UC Davis: “If you’re walking, walk quickly to get higher return on your time. If you’re riding your bike, go a little faster than you feel comfortable.” Or try HIIT (high intensity interval training), which is a more efficient workout that gets your heart rate up quickly.
What I recommend…make the most out of your doctor visits
Productivity is all about making the most of your time — and there are few situations where that’s more important than a doctor’s visit, which only lasts 18 minutes on average. You probably already know that it’s a good idea to bring a written list of three or four questions for your doctor so you don’t forget to ask or to have a friend join you — both for moral support and another set of ears — if the doctor will be going over important information about your health or a procedure. But I recently read this tip that I wanted to share: Ask for a recap at the end of the visit to make sure your concerns were addressed and that you know what your next steps are. Some doctors provide an after-visit summary as a matter of course, but if yours doesn’t, be sure to request one.
What I read…put a plant on your desk
No one has ever accused me of having a green thumb, but I do love plants. The presence of plant life in my home office helps me feel more relaxed. As it turns out, it can also help you work more efficiently. Research shows that plants are conducive to concentration. One study found that indoor plants improved executive functioning and significantly boosted performance in office workers who had plants around them compared to ones who didn’t.
Bonus: Another study found that, along with taking a 3-minute break when feeling tired, having a single small plant on your desk can help reduce stress.
What I’m working on…don’t beat yourself up for daydreaming or procrastinating
Zoning out or procrastinating may seem like the exact opposite of what you’d want to do if you’re trying to get work done. That’s because many of us feel like we should constantly be powering through our to-do list and work projects, leading to what some call “toxic productivity.” But research shows that downtime is an essential part of being productive. It helps you recharge, improves your creativity and prevents burnout. And even though procrastination has a bad rap, it can trigger an adrenal surge, giving you the energy you need to finish that task. So allow yourself a short break to daydream, scroll through social media or pick something else from your mood-boosting dopamine menu — and then dive right back in.
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