Attention Management - The Path To Productivity !!

 

In simple words attention management is the ability to control your focus. According to Maura Thomas attention management is "a collection of behaviours that gives you the opportunity to recognise where your head is ,(the ability) to shift to the brain state that is more relevant. "

Attention management is far better a tool for Productivity then time management. Although the concept of time management is not completly divorced from attention management. Both these concepts run parallel to eachother. 

Have you ever blamed yourself for your poor skill of time management? It is the case with most of us. In truth, the very concept of 'time' is an autonomous construct, it is indefinite and hence difficult to manage. 

Time - a loose concept!

Remember there are times when you meet your good old friend. You might end up chit-chatting the whole day but it feels like just 2 hours have passed. On the other hand waiting on a table in cafeteria on a table alone one minute feels like an hour. These experiences clearly tells us that concept of time is autonomous. It depends on mood, mental well-being. Our state of emotion paly a huge role.

Therefore, concept of time is not absolutely about managing time. For someone one hour might be enough to write a blog post for some it may take a day or two. It makes far more sense to stick to attention management. 

What is attention management?

The practice of controlling your attention is attention management. Let's say you have to answer your emails. Block yourself with a timeline and put away all your intruptions. Now focus on your emails for the choosen  time frame. If you get distracted for some reason kindly bring it back and do not leave till you finish your work. 

     This way you can block your time into many chunks through out the day. This dedicated amount of attention and energy will allow you focus on one work. Doing things in chunks will also provide you with gaps between two slots. This gap you can use to relax and recharge yourself again. 

     Research suggests small amount of refreshment will keep us  from burningout. One can be more productive next time he sits for your work.

Why is attention management important?

Our focus is constantly shifting from one task to the other. Interest, mobile devices, all the apps in our phones are designed to seek your attention every second day in day out.

Your attention is their fuel. Constant notifications, beeps, rings pokes us to open their apps and keep using them. These costs us heavily with our time, attention and focus leaving us distracted, demoralised and least productive. 

Task- switching reduces productivity!

Researches have time and again suggested that task-switching (multitasking) is a myth. Our brain is not designed to perform several tasks in one go. We cannot listen to Jazz music and also answer our emails and also write a blog post simultaneously. 

When we keep switching between tasks our ability to focus hampers. Brain requires time to process the next task but by then we are already on the other one. This drops down our productivity severely.Moreover false illusion is created that we are working more. 

Attention Management is a set of behaviours!

Practicing certain set is behaviours will definitely increase the Productivity level of not just an individual but the team as a whole.

Mindfulness:  Politely bring back your attention whenever it goes away or you recognise that you are distracted.

Presence: remain present in the moment and focus on the given task.

Concentration: ignore all the beeps , rings, vibration that urges you to pick up your phone. Nothing is that important that cannot wait for you to finish your work.

Focus: one task at a time for a sufficient amount of time is the key to productivity. Chopping apple banana in one go with the same knife will ruine  both the fruits. 

Flow: for a certain period of time we get into flow state where naturally work happens through us with least amount of efforts. This state is desirable to shoot up our productivity. 

Tips  to improve attention management!

Break your tasks into smaller chunks

It is difficult to eat an elephant in one go. You have to start with one leg(piece) at a time. Likewise, one big task must be divided into attainable parts. Each part is your stooping point. Give your full attention to that one task at hand, set a timer.

Reform your old habits 

We are habitual to our devices, smartphones around, T.V. , loud music while working. These distractions when eliminated can shoot up your attention span. We act as if our environment is not under our control which is not at all true. Put the 'Do Not Disturb ' board on , send strong signals to others that you should not be disturbed until it is very important. You can control your environment around you. 

Practice till you master attention management 

The more you practice the better you will get with your attention management formula. It is rightly said "practice makes a man perfect ". Practice of attention management will help you get into flow state easily.

Flow state 

In this state you do not even remember the time, the space the condition you are in. Your work will take over you. This is called flow state where you become effortless. This comes with practice. This is the stage when human creativity is at its peak. Phenomenal things are often the result of this state only. 

Attention management will help us enhance productivity. Time management is important but attention management is much suitable to the modern day lifestyle. 

FAQs

Q1. What are the benefits of attention management?

And:The ability to focus makes us happier, more fulfilled, and more successful.

Q2. What are the four 4 types of attention?

Ans: There are four different types of attention—sustained, selective, alternating, and divided—and they each play a distinct and crucial role in our daily activities and cognitive processes.

Read more: How to avoid Procrastination !! What are the 5 ways to avoid Procrastination? How-to-avoid-procrastination-what-are-5 ways to avoid Procrastination l

 

How to avoid Procrastination !! What are the 5 ways to avoid Procrastination??

 Table of contents 

1. What is procrastination?
2. What causes procrastination?
3. Impacts of procrastination 
4. 5 Tips and tricks to stop procrastination 
5. 
   
   
   

Procrastination is delaying doing of a task for no obvious reason. Such behaviour often leads to development of stress, anxiety. Usually procrastination is result of lack of self regulation and self control. 

Almost every one is guilty of procrastination at some point in our daily routine. We tend to avoid doing unpleasant things till the last minute . It is not a habit but a habit management problem

Those who claims to be organised and regular with their work also do not  remains untouched with the problem of procrastination. It is more tempting to scroll through insta, watch Netflix or simply indulge in gossip rather then doing tasks that would give us pleasure in the long run. 

Procrastination is very common. Delaying with the school projects, or putting off making a ppt presentation till the last date , writing a blog post or ironing your clothes procrastination exists every where. Procrastination in itself is not a problem but the street, anxiety that it follows is the real problem.

What causes procrastination?

Many a times we keep waiting for us to get in the right frame of mind to do a task. We wait for mood to set in to clean a messy wardrobe. We wait for motivation to finish reading a book which has been lying on the shelf since last month. 

Mood , inspiration, motivation are temporary. Do not depend on such unrealistic things for a job to be done. Instead cultivate a mind set that helps  finish a work then and there. Habit of putting off a task simply because you do not feel like doing  has to go. 

There are times when we underestimate the amount of time a task might need to complete. Try to remember the days when you knew exams are in a week still revisions were pushed till last night. When you finally sit for revision you realise you should have started two days ago. That regret is unmatched. Research suggests that around 75% of the students are indulged in the practice of procrastination.

 Instant Gratification of long term gains

It's easy to fall for instant gratification. When given a chocolate most of us would eat it on the spot for the sweet taste it offers . The benefits of staying away from sugar is long term which is certainly not prefered by lots of us.

Medical conditions for Procrastination 

Procrastination occurs also as a result of medical conditions like Depression, OCD, ADHD.

Depression 

A person with depression suffers anxiety, helplessness,self-doubt. A person low on energy procrastinate as a medical condition. They are then low on energy, low ability to perform.

ADHD

Attention Deficit/ Hyperactivity Disorder (ADHD) also promotes procrastination. It's a condition when one is highly stimulated with the world around and the world within (inner thoughts). This condition makes it difficult to focus on one task which leads to Procrastination.

Obsessive- Compulsive Disorder (OCD)

People suffering OCD are more concerned about doing a task in perfect order, correct manner. Others opinion matters them the most. Overdoing a task often leads to Procrastination. 

Why do we Procrastinate?

We often try to justify our procrastinating behaviour with several excuses. Given below are few reasons why we may Procrastinate:

• Underestimating the amount of time a task would take to complete 
• Not prioritising the tasks 
• Falling for instant gratification 
• Unable to see the benefits in the longer run
• Waiting for motivation, mood to set in to get started with any task
• Waiting till the last date to finish a work

Effects of procrastination 

Procrastination becomes problematic when it is a part of our daily routine. It can affect our productivity, output, skills and a lot more

It affects our personal as well as our professional life. Our financial, social and mental well being is can also suffer. 

Not paying electricity bills or apartment rent on time puts unnecessary pressure. These unintentional delays develops stress . Inconvenience and anxiety of last minute hypes blood pressure. These things can be easily escaped only  by doing things on time.

How to deal with procrastination ?

First step to avoid Procrastination is to become aware when we are about to procrastinate. Given below are few steps that can come in handy in your struggle against procrastination.

• Recognise when you are tentative to put off tasks
• Once you are aware make deliberate efforts to stop procrastination 
• Pause and think how long that task would take to complete 
• If it take less then 5 minutes finish it then and there itself 
• Make a to do list
• Priorities your work
• Attach a timeline. This would help you finish a task in alloted timeframe 
• Mantain a record of your completed works
• Reward yourself whenever you donot procrastinate even when you felt like doing so.
• Start small. This will keep from burning out.
• Eliminate distractions. Put away your gadgets that can often distract you attention. This would help you create an environment suitable to work. 

Procrastination is something that can easily be dealt with only by remaining aware and following a few more above given steps. All of us suffer this. All of us can cure it. It is just a matter of attitude, self- regulation and some efforts. 

FAQ 

Q. What are 5 ways to avoid Procrastination?

Q. How do you stop yourself from procrastinating?

Q. Do toppers procrastinate?

Q. Q. What are the 7 steps to cure procrastination?

Read more: https://litlampliterature.blogspot.com/2024/08/habit-stacking-wonderful-tool.htmlHabit-stacking-wonderful-tool.html

Habit Stacking : A wonderful tool

 Inthis article we will learn 

* What is habitat stacking?

* How to start habit Stacking?

* Examples of habit Stacking.

* Additional tips to build habit Stacking.

"Habit Stacking: 97 Small Life Changes That Takes Five Minutes Or Less"  a self help book written by S.J.Scott in the year 2017 highlighted this concept. Later on James Clear wrote a book "Atomic Habits." He also highlighted the importance of this concept. 

Habit Stacking is adding a new habit you want to adopt to by attaching it a pre-existing habit. Adding a new habit before or after an existing habit makes easier to incorporate the new habit into our routine. Like drinking a warm glass of water before brushing teeth. 

We all want a better version of ourselves. We all want to good health, good career, good family-life. For all this to happen we make goals and is often derailed. We all aspire for good health, good job, good relationship. We all want growth but end up not doing following goals we set. 

* Why do you not do it? 

Because tasks looks tedious, boring and unrewarding. Our mind keeps procrastinating things that looks unpleasant and painful to us. We also tend to avoid taking to a new habit because we feel like we donot have time.

Exercising an hour a day may seems an impossible task if you do not do any before. But walking 10 minutes a day or doing 10 push ups a day is very much doable.

Habit Stacking will help you make al plans and follow them. The beauty of this technique is you donot need motivation everytime. After doing a particular task for a significant number of days it will naturally become part of your routine. This tool will ecencially lower the consumption of your will power. 

* How to start habit Stacking?

 Everytime we make goals we end up giving it up in next few days. Keeping up will the task consistently becomes a major challenge. With the of habit Stacking achieveing goals becomes easier and smoother. 

Here are few steps one can follow to start habit Stacking 

* Enlist existing habits and routine!

Before starting anything new it is very important that we know our present self in and out. Observe yourself thorough out the day. Note down all your present habits and behaviours. This will allow you know yourself better. Once you identify all your patterns it is now time to incorporate a new change to your routine.

* Ask questions to yourself !

We keep questioning others all the time. Develop a habit of questioning yourself. This way you will become more aware of your own thoughts, emotions, feelings. 

More questions to ask:

 * How do I start my day?

* What I do daily?

* What new habits need to be incorporated in my routine?

* How do I feel at the different times of the day? 

* What was a last habit I incorporated in my routine ?

* How long did it last? 

* Was a new change in my routine any helpful?

* Have a specific goals

Be very specific with your targets. Set a goal that is time-bound, spacebound. For example you will walk for ten minutes after dinner on your terrace. This will bring clarity that walking is for only ten minutes only and on terrace. You will not sit wondering how long you have to walk and where. When you have less decisions to make before carrying out a task it is less fatigued. Thus it is more likely to complete the task.

Let's see a few examples people have followed through habit Stacking:

When you wake up in morning I do deep breathing this improves your metabolism and prepares you for the day ahead.

* After brushing my teeth in morning I will eat an apple to maintain good health.

* Before sleep I will write my gratitude journal where I will thanks universe for giving me such a wonderful life.

* With morning tea I will read my newspaper to remain aware of the happening in and around the world.

* Walking while talking on phone.

Few minutes tips and tricks:

* Use two minute rule

* Prepare a to do list

* Block your time

* Priorities your tasks

* Take accountability