Good Lifestyle

Some days, it is impossible totask at work. Your phone stops buzzing, your mind keeps wandering, or you just have trouble motivating yourself. We understood-Stay focused at work ishard. But here is the good news: it's totally possible toGet your productivity Back on the right track. To help you eliminate the distractions and learn to focus on work, we have gathered the surprising things that can deduct your attention, according to human resources professionals, scientific researchers and other productivity experts.

Of course, you will not be aware of feeling bright and touched eyes affected after aBad nightBut you may not be able to understand that even your regular bed habits are still not up to, see that more than one third of adults become systematically too little closing, depending on theCenters for Disaster Control and Prevention (CDC). "Lack of sleep can certainly have a negative impact on concentration, vigilance and productivity," saysChris Brantner, Certified sleep science coach withTo sleep. He recommends taking an afternoonpower standard To refresh your energy, but you should also start bed earlier if you feel Grogy on a regular basis.

You already knowYour phone is a distractionBut you may not realize how much his simple presence diverts your attention. A 2017 study in theJournal of the Association for Consumer Research I found that simply to be around a smartphone - even if he is sitting face to face on your office on silence - can reduce cognitive performance. The study participants whose phones were in their pocket or sacraging them better on cognitive tasks than those who have kept their mobiles in sight.

Of course, you will probably never be convinced ofLeave your phone at home For the day, but at least keep it out of sight during your work.

With their bright icons and their flashy photos, applications such as Instagram and Facebook are designed to shoot you in-andKeep your back for more. But you know that the scrolling on Twitter is not a way to stay focused at work. Do you want a simple way to fight without completely deleting applications? "Activate Grisalcale mode on your phone," saysChris Bailey, author ofThe productivity project. "In this way, it becomes significantly more boring and less novel. It's like Instagram is an old black and white book." And more boring means less temptation to scroll!

Staying above the news is important, but when we read online updates, we tend to skim and be distracted by context windows and "read the following links," says Bailey. It recommends subscribing to a paper version. "You dive into articles deeper and spend less time stimulating programmed distractions to attract your attention," he says.

You have a million things on your plate - why not do them all, at a time, is not it? Well, it turns out that it kills your goal. One of 2016STANFORD UNIVERSITY STUDY found that people who are multitasking often haveworse working memory And are more likely to be derailed by tasks that are not important for their current goals. So, instead of sending an email while you are in the middle of a Writing a PowerPoint slide, make a note to send you the message when you're done.

If you are side by side with another colleague, there is a good chance that the background noise makes you focus. "The new open space concept that many adopted companies proved to be distracted," says HR ProfessionalPaula Goldman. You may not have much control over where you are sitting, but you can take action to help it work for you. Put headphones if you have chat colleagues or look for a private area if a colleague's phone call distracted you.

Maybe you think you do your best job in a little chaos. But more than likely, aoffice is just taking your goal of your work. "The disorders your office, the more tempting it is ending with the Ranger," saysSamuel Johns, career advisor and human resources manager toRenamenius. He suggested limiting your office to the items you need to use constantly, such as pens, notepad, your cup and a clock. All that should be deposited or nestled in a drawer.

"A major office distraction is" make-work "or work you create to avoid other works that are usually larger", "said Johns."This could include the verification of new e-mails, creating work lists of your work instead of doing so, or reorganizing your deposit system". It recommends making a strong list to make, filled with the most important tasks - at the beginning of the day and try not to deviate from the goals you have made.

An unstructured task can make you feel paralyzed because you have no idea where to start. If you have avoided a project because it is too overwhelming, try to make a step-by-step list of what needs to be doneNeeds Being the keyword here, then start attacking your new task list.

According to Bailey, we are most likely topostpone If a task falls in one of five categories: it is boring, frustrating, difficult, unstructured or without however. "More of these attributes have a task, the more likely we are to put it back," he says. If a mission is unknown, avoid coffee and treat yourself to a coffee while you avoid, "he suggests.

"For some employees, thinking," Oh, it will be enough to take two minutes to order more and more dog food "or that is a common occurrence," says Johns. "It's really up to employees to decide if it's an appropriate way to spend their time. As long as they do not procrastinate or their boss does not oppose, it could be correct." But if you spend twice as long as you wanted to wait with customer service, it's probably a sign that you need to save these tasks after hours later.

When you have a hard mission of three hours in front of you, it is not surprising that you end up taking care of housework. Instead of telling you that you will focus on for the full three hours, you promise that you will get a 15-minute drive, suggests Bailey. You will build more than the momentum than you think. "This resistance is always stacked at the beginning of the task," he says. "It could take three months for courage to start, but after three minutes we could go for hours."

Turn notifications on non-work applications if you can during the workday. "Things drosses our attention are usually the most new things we surround ourselves," says Bailey. "These are our phones, news and emails that enter." Checking your email every time you see a new message is a sure way to lose concentration in the office.

It's easy to get off during meetings - everyone starts talking about the birthday parties of their children and where to go for the next office hour. "We have set time limits on our social events," saysJeff Rizzo, CEO ofRiceknows andThe Sleep Court. "If we have a meeting, we make sure that it ends quickly and employees left at their offices." When you areconduct a meetingTry to do the same thing and bring the conversation on the question if your team members escape from the point.

Talking to colleagues is one of the biggest distractions in the office, says business coachStacy Caprio. "The conversation can be part of the work, or something non-work related, but no matter what the subject, he breaks the concentration of the employee and takes a big part of their work of the total day," says -she. Unless you have to have a thorough discussion, you probably prefer to send a quick email to a colleague when you have a question or if you need to share information.

Connect your lunch in front of your computer may seem a gain time for aultra-target employeeBut this has actually the opposite effect. A 2013 study out of theBerkeley University I noticed that taking a real lunch break helps you refresh your energy and strengthen your productivity later in the afternoon. If you refuse to leave your office, you will probably find yourself in a heleter an hour or two after eating.

A 2018 study published inMedicine and Science in Sport and Exercisefound that evenSweet dehydration Can alter cognitive performance, especially when it comes to attracting heavy tasks. "Most people expect them to be thirsty for drinking water, but it usually means that you already live light dehydration," saysWayne Anthony, a water expert atWater filter data. It recommends drinking from 0.5 to 1 oz of water by body weight pound each day.

This one comes out of those of you who "work better under pressure". It proves,submerged Is not probably going to help you focus. A 2010 study published in theInternational Newspaper for Productivity and Performance Management found that stressed workers areless productive, especially if the work accomplishes in their personal life. Even if you feel like you're above your head, make as much as you allow to leave the work in the office and spend your evening party.

There is nothing more exciting than a new romance - and it's certainly more fun than working.Trish McDermott, aTiny Dating coach who helped launch match.com in 1995, indicates that the temptation to useDating applications At work has increased only in time. "It aggravates if you meet your games in person and now have a flirting banner through texts," she says.

To avoid this distraction, set some basic rules for yourself and turn these meetings of meetings. In this way, you will not focus on what to say to a new game while you try to write this memo you work.

Alack of nutrients could also be to blame for your difficulty to focus on work. "Low iron levels of iron,vitamin D deficiencyand inadequate B12 can all have profound effects on memory and attention, "saysArielle Levitan, MD, co-founder ofVitamin and co-author ofThe vitamin solution. Take a look at your diet if you feel soft, try adding richer foods into nutrients to your diet plan, orpop a multivitamin This has the nutrients you need.

If you have beenIgnore your mental health For career worry, it's time to rethink your strategy. An Australian study published in theInternational Journal of Work, Health and Organization In 2013, he found that the professional strain, with intimidation, doSymptoms of depression worse, leading to a productivity drop. If you think you have a depression, it is important to ask for help; Your doctor can recommend a therapy or medicine that can go on track.