by Maura Thomas, HBR, 4/14/20.
Here’s how the practice of attention management can help with three common attention-grabbers right now: your kids, your chores, and your thoughts.
How can you practice attention management to do good work in a house full of people who need you?
If you have older children at home, you can use the same attention-management techniques I recommend for in-office work: put up a sign, close a door, or provide some other signal for when you can’t be disturbed (unless in emergencies). A nearby dry-erase board or chalkboard is helpful so kids can let you know what they need when you’re ready for a break. This “do not disturb” time works best in increments of 10-60 minutes, followed by a break where you check in with others in the house…
When you find yourself distracted not by other people but by your home environment — nagging thoughts such as, “I really should put in a load of laundry,” “I think I need a snack from the fridge,” “Isn’t it time to walk the dog?” — use these to your advantage. Physical movement, like walking the dog or emptying the dishwasher provide relief after spending time doing mostly “brain work,” like reading, writing, and collaborating with others.
Plan for these breaks and use them as a reward. For example, if you’re having trouble starting the article you need to write, decide that “as soon as I identify the three points of the article and draft the introduction, then I can take the dog for a walk.” Trying to put all personal thoughts out of your head when working from home takes up a huge amount of energy and it isn’t necessary. Instead, tie those personal tasks to important work activities so your days can be productive both personally and professionally, and you’ll end the work day feeling more refreshed and energized because you took appropriate breaks throughout the day.
In addition to helping you maintain a high level of productivity, practicing attention management will also help you recognize when your thoughts start to turn darker and create anxiety. It’s easy in times like these to ruminate over what might happen. And it’s true that planning is important. But the media exaggerates negative news, so what might start out as research can soon send us into a state of anxiety and worry over “worst case scenarios.”
… If you’ve ever considered starting a gratitude journal, now would be a great time. It doesn’t have to be complicated. Just start or end (or both!) every day by writing down three good things about that day. They don’t have to be big things. Taking a walk in the middle of the work day, reconnecting with an old friend, appreciating a particular aspect of your physical well-being — calling your attention to the good things will change your perspective. Even better, we should take this opportunity to express gratitude to others more often. Behavioral scientist Francesca Gino writes, “gratitude enables us to savor positive experiences, cope with stressful circumstances, and be resilient in the face of challenges.”
Read the full article here … https://hbr.org/2020/04/is-it-even-possible-to-focus-on-anything-right-now?utm_source=twitter&utm_medium=social&utm_campaign=hbr