Do you find it hard to focus on important tasks for long periods of time? Do you get that impulsive need to jump up and do anything possible to distract yourself? Last year while writing a book proposal, I could not stay focused or keep myself in the chair. As soon as I sat down it was like there were needles in the chair and I would jump up and conjure up another excuse or task to stay distracted. All of a sudden, I needed to clean out a drawer, organize a pile of papers or respond to a DM that had sat in my socials for weeks. Then when I would return to my chair thinking, okay, now I’m ready, then I would all of a sudden be starving and have to eat; so off to the kitchen I went. My favorite distractions were cleaning distractions, like cleaning out the fridge and dusting plants and baseboards. It was as if the dusty plants and baseboards had a strange power over me. Do you relate to any of this?! If so, read on.
Now, I could talk to you about the deeper inner resistance that was going on. But, I will save overcoming mental and emotional resistance for another day. Today, I want to focus on the lovely little tool I’ve been using for over a year and it has helped me immensely when I need to focus: The Pomodoro Method.
Using the Pomodoro Method is a great way to sit still for short periods of time and tackle a project bit by bit. This method helped me eventually complete that 60-page proposal that needed a lot of TLC and focus. It was painful at times, but it worked and I continue to use this method today.
The PM can also be used for any tasks that require short bursts of focus and for tasks you may resist like paying bills, answering emails, organizing your taxes, etc.
The Pomodoro Method Overview
These 5 steps are called the Pomodoro Technique. It was developed in the 1980s for improved time management and increased productivity.
- Pick a task
- Set a 25-minute timer. *When using your phone as your timer, put it on Airplane Mode or Do Not Disturb
- Work on the task for 25 minutes.
- Take a 5-minute break. *Stand up and move away from the task.
- Repeat 4 times. *After 4 cycles, take a longer 15-30 minute break.
If you repeat this process four times (= 2 hours) you will have completed some great work AND earned a longer break. Use this longer break to refuel by adding in some brain-enhancing food (think protein and greens). Be sure to drink a glass of water or herbal tea after two sets (one hour) to keep hydrated.
Other notes to improve productivity during this time:
When you go to sit down, make sure you have anything you’ll need within hand’s reach: water, a snack, a notebook, your tools of trade whatever they are. This will reduce the urge to get up before those 25 minutes are over. I personally like wearing earplugs or headphones, depending on what I need, to help me zone into what I am focusing on. I also recommend taking a quick bio break before you start. There are so many distractions out there it is easy to lose focus. With the Pomodoro Method you can break down larger projects into easier-to-complete parts or knock pesky tasks off of a long to-do list.
If you still find yourself getting distracted, download and open the CALM App before you begin and do a quick meditation and breathing exercise. This will help calm your body and nervous system to give you an opportunity to focus.
Sometimes our ability to focus and complete tasks is related to something deeper that is blocking us, but this shouldn’t stop us from using a simple and effective tool like the Pomodoro method. Pushing past internal resistance doesn’t always take a deep, psychological process to overcome, sometimes it can be as simple as using a simple tool to kick-start our process.
We are here to support you on this journey. We can assist you and your team with more tips on how to continue your LeaderHealth and Team Health journey.
LeaderHealth = Business Health
Contact Dr. Shanna Teel
Image Credit: Thank you Nubelson Fernandes & Unsplash
