Many people struggle with this, it was the most voted for challenge in our recent poll.
Here are my 3 rules.
Rule number 1 is:
Set the frame!
Without a frame to constrain us, our mind can go anywhere like a mischievous monkey hopping all over the place. This is more likely the case when we don’t have a set outcome to work towards.
Human beings like to work within frames, whether it’s a child playing a game, a musician playing a song or an artist working within a discipline.
What are the rules of the game you are playing? We need to let our mind know what is on, and what is off the table.
Beginning each month, week and work day with a clear idea of what is on and off the table, we are much more likely to be able to keep our self from somersaulting off the wagon.
I like to use the example of Rafael Nadal with my clients. If he stepped on court thinking about every shot he had to make during the match it would be exhausting. Playing would require a lot of conscious effort. It’s much better to focus on victory and let the unconscious mind do the heavy lifting.
What is your plan for the day? how often do you remind yourself of it? the more time spent thinking about what you want to achieve, the more dialed into doing it you will become.
Rule number 2:
Set up your environment to help you stay within your frame.
Roughly a third of the brain is used for visual processing, if you are in a visually busy environment it’s very likely you will get distracted and struggle to keep your focus.
Step one then is to remove any and all distractions.
Step two put up a cork board so you can write down your frame rules as decided previously on cards.
Step three is then to print off some images that relate to your frame.
Sound works on us far more subtly than visuals but still distracts.
Step one is to remove whichever sounds are distracting. If the radio is distracting you turn it off, if you are distracted by music with vocals listen to instrumental music, if you live in a busy area consider getting sound insulation installed.
Step two is to repeat back to yourself the rules you have decided as relates to your frame. Just as athletes repeat their goals to themselves, so can you.
Sounds simple doesn’t it?
Every distraction your mind has to filter out uses up mental resources, limit the load and keep your eyes and ears on the prize and see how your focus improves.
Rule number 3:
Break up your work day into bite size chunks.
You have set your frame and set your environment up to remove distractions and remind you of your aim.
Next we need to use something called the Pomodoro technique.
Pomodoro means tomato in Italian, hence the very kitsch timer pic.
A pomodoro is a 25 minute session followed by a 5 minute break.
The example I use for clients is, what sounds a better proposition to you?
1. Do work task for an hour straight.
2. Do work task for 25 minutes, then stand up move around, stretch it out a bit, maybe make a drink and eat a snack for 5 minutes then back at it for 25 minutes followed by another 5 minute break.
You will be amazed what can be done in just 25 minutes.
The name of the game here is to hit that ‘zone’ that athletes and corporate trainer are always talking about.
Being focused and productive for a short time is way more realistic.
If after 25 minutes you are flowing then by all means go straight into the next 25 minutes. Once your performance starts to dip, drop out for a 5 minute refresh.
Some rules for breaks: stay away from your phone, set an alarm to let you know when it is over, always take a lunch break, go for a walk if possible and stay standing for short breaks.
Well that is my top 3 tips for keeping focused whilst working from home, what’s yours?