We are living a “new normal”: at least 200 million people in 21 states, 47 countries and 14 cities (as of March 26, 2020) are being urged to stay home in response to COVID-19. When I first drafted this post in the fall of 2019, it was aimed at addressing challenges facing coaching clients who had recently transitioned to working from home.
The suggestions are still very relevant. But it doesn’t take account of other factors–emotional, economic, and practical–that are complicating our ability to stay productive during this time.
I hope it helps a little. See what you think.
Working from home can have lots of advantages, but there’s a hidden downside that needs to be acknowledged. In spite of the best intentions to create a good work-life balance, it’s easy to slip into work habits that sap your productivity and your health.
Does this sound familiar?
You’ve given up or dramatically reduced activities that are good for your health (like sleep or exercise).
Some days you don’t even take a break for lunch (or any kind of break).
Your friends and family complain that they never see you, or that you’re there in body but not fully present.
When someone comments that it’s a lovely day, you realize you didn’t even notice.
And the worst part: In spite of how hard you work, you’re actually becoming less and less productive.
If so, you’re not alone. Not at all.
But it doesn’t have to stay that way. In fact there are some small adjustments that can dramatically improve focus, concentration and well- being.
It all starts by recognizing that your productivity is compromised. Here are a few signs, at least the ones I notice in myself.
My thinking tends to slow down, and at times it almost seems to freeze.
I can dwell on the same sentence I’m reading over and over. Or the same idea I’m thinking-without making any progress.
I become more forgetful. Little details slip through the cracks and I make more errors in my work.
One of my clients noticed that reorganizing his to-do list over and over is the cue that his productivity has diminished.
Each of us probably has personal signs that our productivity has waned. But many of us fail to act on that, thinking the only way to reboot mental capacity is to take extended breaks, like going out to lunch or taking a long walk. Those are great but sometimes you can't afford that.
But there are things you can do. I call them “microbreaks.” They can be helpful in refreshing your brain and your body. Some of them take less than 30 seconds. But please! Don’t think of these as long-term solutions. You still need adequate sleep, exercise, healthy eating habits and a chance to really unwind. But for those times when you’ve just gotta finish the race, these will help you stay sharp.
Here are a few of my favorites:
This one is cool because it shows how little is necessary. Did you know that by slightly changing the height of your chair you can reboot your brain, thus increasing attention and focus?
Here’s a variation: take your eyes off your computer screen and gaze out the window for a very short period of time. Even better is if you actually take in what you’re gazing at…absorb the colors, the movement, attend to the sounds. How refreshing!
When you can’t afford to shift attention, there are still micro-breaks available. Here's one I love because it's the epitome of efficiency. If you're working on a project that requires logical, rational thinking, and you find your thinking slowing down, shift your attention to something that uses the creative part of your brain.
For example, when I’m working on a slide presentation, I’ll sometimes hit a wall thinking about the content. If that happens and I can’t afford to take a break, I shift to playing with graphics or formatting. It’s still necessary but it uses a different part of my brain, without compromising productivity.
And there’s lots of physical activity you can do in a minute or less: Your favorite stretches. 10 push-ups or jumping jacks. If you’re a yoga person, do two Sun Salutations. Walk down the hall to the bathroom. Start a load of laundry. Movement is a powerful tool to refresh your brain and it’s good for you in other ways as well.
It doesn't require lengthy breaks to reboot your brain throughout the day. What it does require is the awareness that you're becoming fatigued.
My number one suggestion is to start paying attention to your earliest signs of fatigue. When you notice that, take a micro break.
Give it a try and let me know what you've discovered.
Also, what are some other challenges you’re facing while working from home? What solutions have you discovered? Let’s use this time for learning and sharing with one another.