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  • 7/29/2019 THINK Boost Your Productivity_Handout

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    BoostYourProductivityFocus&TimeManagement

    Focus

    1.MeditationPick an amount of time you can commit to meditating daily. Its important that youre consistent and

    disciplined inyourpractice.Committostickingwithyourschedulefor30days. Ifyouslipup,startcounting

    againatday1.After those30daysyoucanassesswhether ithashelped increaseyour focusorotherwise

    addedvaluetoyourlife.Ifithasnt,itmakessensetostop.Ifithas,continuewithit;itshouldbemucheasier

    tocontinueonceyouvealreadydoneitfor30days.This30dayruleisagoodtrickfortryingtogetyourself

    intohabitsyouwanttoadopt.

    Meditationpractice(515minforbeginners)

    o Sitinanypositionthatsstableandcomfortablewithoutexertingmucheffort.Ifpossible,avoidleaningonanything(thatwayifyoustartdriftingofftosleep,yourbodywillstarttoslumpandyouaremorelikely

    tojerkbackawake).

    o Breatheinandoutafewtimesandletyourbodyrelax.o Donottrytocontrolyourrateorstrengthofbreathing,justbreathenaturallyandobserveastheairfills

    yourlungsandthenstreamsbackout.

    o Closeyoureyesorfocusyourgazeonsomestablepointinfrontofyouandstartbycountingeveryoutbreathupto21.

    o Ifyoueverget lost inthought,becomeuncertainofwhichnumberyoureonorcountover21withoutintendingto,bringyourfocusbacktoyourbreathandstartoverfrom1.

    o Ifyouhavegreatdifficultmaintainingthecount,trycountingboththeinbreathandoutbreath.o Donottrytoblockoutexternalsensations(suchassounds)orstopbackgroundthoughts.Donotworryif

    thoughtssometimescometobemoreprominentinyourawarenessthanthebreathsensations.Youronly

    taskistomaintainanawarenessofthebreaththatisascontinuousaspossible.

    o It is important to rememberyouareworkinga focusandwillpowermusclehere.Dontberateyourselfwhen yourmindwanders. Instead, you shouldgently let go of the line of thought and redirect your

    attention to the breath. Cultivate happiness at the fact that younoticedyour mind wandering and

    appreciationforthementalfacultythatallowedyoutodoso.Attemptingtopunishyourselfforallowing

    yourmindtowanderwillnotmakeyourmindlesslikelytowanderinthefutureandwillmakeyourmind

    moreagitated.Performthesameprocedureifyoufindyourselffrustrated/annoyed/irritatedorbored.

    Therearemanymeditationtechniquesoutthere;experimentandfindwhatworksbestforyou.Andworkto

    sticktothemeditationscheduleyousetforyourself.

    2.Specifygoalsandbreakthemintoactionablesubgoals

    Itshardtofocus ifyoudontknowwhattofocuson.Specifyinggoalsandchunkingthem intosubgoals isa

    goodway to avoid this problem. Get explicit about your goals:write them down. Then figure out what

    steps/subgoals

    you

    need

    to

    accomplish

    in

    order

    to

    achieve

    your

    larger

    goal.

    Sounds

    simple,

    but

    its

    an

    importantstepmostdonttake.

    Nowlookattheitematthetopofyourlist.Doyoufeelmotivatedtoworkonthattask,andcanyouvisualize

    yourselfworkingonit?Ifnot,breakitdownintosmallertasksuntilyoudo.

    o Sojo is a great resource for helping you get through different hurdles at different points in yourplanningandexecutionprocess:http://www.thesojo.net/

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    3.Createadistractionfreetimeandspace.

    Identifywhatmightbedistractingyouandfigureoutwhatcanbeeliminatedeitherpermanentlyorduring

    the hours you most need to stay focused. Disable instant alarms, put your phone on silent and even

    temporarily disable your internet connection for a set amount of timewhile youwork on activities that

    demand focus likewritingorediting.Carveouta timeyouplan toworkon thesehighfocussteps,write it

    downandthendoyourbesttoeliminatedigitalandrealworlddistractionswhileyouworkonit.

    4.Exercise&diet

    Regularexerciseaids focus. Inthemediumlongterm itkeepsyourenergyup, improves focusandcanhelp

    alleviatefeelingsofbeingoverwhelmedandfrazzled,whichcanbedebilitatingtoproductivity.Gettingaerobic

    exercisefor3060minutes34daysaweeksgivesyouahugefocusadvantage.Eventakinga510minutewalk

    outsidebeforesettlingdownandenteringyournodistractionzonecanbehelpfulinkeepingyoufocusedand

    ontask;theboostfromexerciseshouldmorethanpayforthetimeittakesup.

    Diet isalso important formanagingenergyand focus.Theearlieryouget intogooddiethabits, thebetter.

    Herearesomegoodtipsonhealthyeatinghabits:http://www.helpguide.org/life/healthy_eating_diet.htm

    TimeManagement

    1.Timelogging

    Mostofusthinkwehaveafairlyaccuratesenseofhowwespendourtime/ourdays.Asitturnsout,manyof

    usdont.

    Time

    logging

    gives

    us

    alittle

    reality

    check

    on

    how

    were

    spending

    our

    time.

    The

    idea

    is

    simple.

    o Startaspreadsheetwhereyourecordhowyourespendingyourtimeforaweekorevenbetter,foramonth.Thereareanumberoftoolsthatcanhelpyoudothis(seelinkbelow). Simplywritingdown

    whatyouredoingforcesyoutothinkaboutwhetheryouredoingthemostproductivething.

    o Lookbackathowyouspendyourtimeandsee ifhowyouspendyourtime isconsistentwithyourpriority list.Areyouspendingminimaltimeonsomethingyouvepeggedasahighpriority?Makea

    concertedefforttospendmoretimeonit.Timebox it.Areyouspending lotsoftimeonsomething

    thatgivesyoulittletonovalue?AddittoyourtoNotdolist(comingup),cutitoutorscaleitback.

    Here are a few options for timetracking applications to check out:

    http://lifehacker.com/5362829/five besttime+trackingapplications

    2.ToNOTdolists

    Wereallfamiliarwithtodolists,buttoNOTdolistsarearguablyasimportant.Mostpeoplehavethingsthey

    spendalot

    of

    time

    on

    that

    theyre

    not

    getting

    alot

    back

    from.

    Watching

    the

    Real

    Housewives,

    surfing

    the

    internet,orplayingvideogamesforhoursonend.Inordertomaketimetoimproveyourselfandaccomplish

    yourgoals, youneed to cutout the things you spend timeon thatarentadding value to your life.Time

    loggingcanbeavaluabletoolforfiguringoutwhatshouldbeonyourtostoplist.Youcaneithereliminatea

    habit entirely or restrict it to certain times, making it more of an enjoyable treat that you engage in

    deliberately.

    3.Buildingaprioritylist&settingdeadlines

    Youneedtoknowwhichgoalsaremostimportantsoyoucanfocusonthemfirst.Ifyouhavetimeleftoverfor

    therest,evenbetterbutput firstthings first.Explicitlystatingyourpriorities iscrucial.Getting itdownon

    paper forces you to turn fuzzy ideas into an actionable concrete form. And its always there for future

    reference.

    First

    prioritize

    your

    big

    goals

    list.

    Its

    sometimes

    hard

    to

    rank

    goals

    relative

    to

    each

    other

    but

    force

    yourself

    to

    do it.Lookatyourtopprioritygoal.Ifyoudontyethavesubgoalsforthatgoal,makethem.Ifyoualready

    havesubgoals:goldstar!Nowprioritizethem.Thenstartmakingtimetoknocksomeofthosesubgoalsout.

    Settingdeadlinescanbehelpful.

    4.Timeboxing&thePomodorotechnique

    Setatimeranddontstopworkingonataskuntilitsfinishedorthetimergoesoff.Settingthetimerfor3090

    minutes isagoodruleofthumb.This isagoodstrategytouseonceyouhavea listofactionablesubgoals

    youretryingtoachieve.Pickahighprioritysubgoalandtimeboxaway.

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    ThePomodorotechnique isaspecialformoftimeboxing.Youpickatasktoworkon,workonyourchosen

    taskfor25minutes,thengiveyourselfa35minutebreak.Repeatthisprocess4timesandthenallowyourself

    alongerbreak.http://www.makeuseof.com/tag/3freepomodoroproductivityapps/

    5.FreeYourBrain

    Does itoccurtoyouthatsomethingneedsdoing?Write itdown.If itneedstobedoneataparticulartime,

    writeitinyourcalendar.Therearefarmoreusefulthingsyourbraincouldbedoingthantryingtokeeptrack

    oflistsofstufftodo.Useyourextendedbraininstead.

    Youneedasystemyoucantrust.Putalltheinformationinoneplaceitcanbeonpaperoroncomputer, but it should be kept very easy to find. The list of taskswill need reviewing and

    organizing,perhapsonceaweek.

    AdditionalTools&Tips:

    1. SpeedReadingTheresa lot to learnandkeepupwith. Ifyoucan read faster,youcan learn faster,whichmeansyoucan

    eitherlearnmoreorspendlesstimelearningwhatyouwanttolearnandmoretimegettingthingsdone.

    http://www.spreeder.com/

    http://en.wikipedia.org/wiki/Speed_reading

    2. ToLearnListA lotofbig ideashavemanycomponents.Andsometimes inorder tomakebig ideashappen,youneedto

    understandthecomponentsfirst.Writingdownallthethingsyouwanttolearnwhenyouthinkofthemisa

    greathabittogetinto.

    3. Hangoutwithpeoplewhohavequalitiesthatyouwanttohave.Neverunderestimatethepowerofsocialnorms.Studiesshowwebecomelikethepeoplewehangaround.So

    ifyouwanttobefocusedandefficient,makeanefforttospendtimewithpeopleyouthinkarefocusedand

    efficient.

    4. WorkononethingatatimeMultitaskingdoesntwork.Stayfocusedononethingatatime.

    5.

    Batching

    Findtasksthataresimilar,suchasansweringabunchofemails,anddothematthesametime.

    6. TimeYourWorkSetalistofthingstodoeachday,andanumberofhoursyouintendtowork.Thenworkuntilthelistoftasks

    iscompletedoryoureachyourtimelimit.Whicheverissooner.Youwillgiveyourselfanincentivetocomplete

    tasksquickly.

    ActionPoints

    Learnmore:o LearnaboutGettingThingsDone,apopularmethodforkeepingtrackoftasksandpreventingthem

    fromcluttering

    your

    mind:

    http://pespmc1.vub.ac.be/Papers/GTD

    cognition.pdf

    Domore:o TryEatThatFrog.EatThatFrog isasimpletechniqueforavoidingprocrastinationonyourmost

    importanttasks.Tryitout:http://www.youtube.com/watch?v=0W7GB5Fh2XM

    o ExperimentwithHabits.Commit to ahabit youwant to adopt for30days. If you fail, startover.Especiallywhenbeginning,itsadvisabletochooseonehabitatatimetofocusonsoyoullhaveto

    prioritizethehabitsyouwant.Onceyouvehit30days,youcandecidewhetherthehabit isworth

    keeping.