Top Ten Tips To Improve Focus

Top 10 Tips To Improve Focus Creativity and thought require uninterrupted focus. This is difficult to accomplish in our world of instant communication and distraction. Here are some strategies to maximize your ability to focus. 1. Turn your cell phone to silent. Even if you plan to let your cell phone go to voicemail or set it to vibrate, that minor distraction can interrupt your train of thought. 2. Limit your access to Social Media. Twitter, Facebook, etc. can draw you in and next thing you know, an hour has passed. By limiting those instant distractions, you create less of a chance that your attention will be pulled away from the activities you need to accomplish. 3. Close your email and turn alerts to silent. You can set aside time to deal with email at a different time. Instant access to your attention prevents sustained concentration. 4. Don’t go there. If the Internet offers a distraction and is not part of your task that needs to be accomplished, do not open that tab in the first place. We can also become lost in searching the cyber-universe that we lose focus. 5. What distracts you? It’s important to know what your triggers you to be distracted. Is it the television, the kids, the pets, the computer, etc? Set up your environment to manage the distractions. 6. Multitasking could be an issue. Many people pride themselves on their ability to multitask, however, when you multitask none of the tasks on which you are working get your full attention. This slows the process and interrupts the ability to fully concentrate. 7. Manage worry and stress. Stress interferes with our ability to focus on the important. Take some time to relax, clear your mind, make a list of the things that are competing for your attention and choose one to attack first. By prioritizing our responsibilities, we take control of the things we can control and recognize the parts of our situation that must be addressed at another time. 8. Develop good sleep habits. Difficulty sleeping can drain our ability to concentrate. 9. Put procrastination on the back burner. Do you have to clean your house before you focus on something? Update your filing system? You may be procrastinating. Break your task into small bite sized pieces. Start by spending 15 minutes on each bite sized piece. If you can fit two bites into one 15-minute period, more power to you! After you complete each step, choose a quick reward (a stretch, a walk around the room, a glass of water), then return to work for another 15-minute bite. 10. Stay hydrated and keep a snack handy. Thirst and hunger can interfere with our ability to remain focused. Especially, around 2 or 3pm, many people experience a drop in blood sugar that can make it difficult to concentrate. A small protein packed snack should perk you right up and improve your ability to focus.

Dealing With A Job Loss

In the top five list of life stressors is the loss of a job. When a job loss occurs whether it is expected or unexpected, it shakes your confidence. Statistics indicate that according to 2010 US Census data 36.1 of people who completed the Census experienced a job loss in the years between 2005-2007. That is over 1/3 of the workers the United States who participated in the census. The unemployed collected 116 billion dollars in 2011. Suffice it to say, job loss is not an unusual situation in our current economy. How do we deal with this loss in a way that is healthy and productive? 1. Finish Strong – At times, even after you have been notified of a job loss, you must continue to function in that environment. Conduct yourself with integrity and finish strong. You may be hurt and/or angry about the job loss, but try to remember that the people around us are not usually involved your losing your job. Try to remember how you would want to be treated by others if they lost a job. It is tempting to act out in anger if you feel wronged, but choose the high road. Let that be the memory they carry of you. 2. Take Control of the Things You Can – Losing a job causes a loss of our sense of control over our environment. Use this as an opportunity to catch up on things that must be done at home. Send resumes, write letters, and seek Unemployment if you are entitled to it. 3. Manage your emotions – You will be experiencing a great deal of stress during this time, be kind to yourself. It is tempting to act out in anger, but talk to people you trust and respect. Use relaxation strategies to maintain your composure, and take a break if you need it. 4. Reach out – Make contact with people who know you well, who can support you during this tough time. 5. Think about the job loss and learn from the situation. Do you need a new type of job? Do you need different or more effective skill? This is a good time to educate yourself about advances in your field. 6. Update your resume - If you plan to seek employment elsewhere, take some time to update your resume, get letters of recommendation. 7. Make a plan – Use the Internet to search for job openings in your field. Send out lots of resumes and cover letters. Keep track of these and follow up with a phone call in two or three days. 8. Use interviews as learning experiences – Each employer may be looking for something different, but as you practice your interview skills, you will become more confident which will make you more marketable.

Sleep Tips

Sleep…that often, elusive rejuvenating sweet respite. Sleep has been proven to consolidate memories, encourages hormonal balance, restores the immune system, decreases the effects of the days’ stressors, and rebuilds muscle. The consequences of decreased sleep or sleep disorders include cognitive impairment, behavioral and emotional deterioration, hormonal imbalance leading to increased risk of disease including cardiovascular disorders and diabetes. In addition, sleep deprivation causes disruption in the hormones that control appetite, increased levels of cortisol, and other stress hormones which have been established to cause retention of body fat, particularly belly fat. Here are some suggestions for a good night’s sleep: 1. Start early. One mistake that people make is staying up too late. Our bodies and brains begin to wind down naturally around 10pm. 2. Develop a routine. Take a shower, read a book, meditate or pray before bed. These proven stress reducers could help you to have a restful night. 3. Engage in quiet relaxing activities at bedtime. Put aside the electronics. Focusing on phones, computers, television, etc. can disrupt the body’s natural inclination to relax. 4. Comfort is key. Create a comfortable, restful environment. Fo example, if laundry piled to the ceiling stresses you out and you have to see that while going to sleep, it might be helpful to get the laundry put away so you can relax. 5. Cut back on liquids after 8pm to prevent late night trips to the bathroom that is disruptive to sleep. 6. If you have trouble falling asleep, get up. It tends to quickly become an unproductive battle to try to will yourself to sleep. Get up, do something relaxing. 7. Take notice of sleep disruptors in your environment. Does a spouse steal the covers? Is your pet a bed hog? Take steps to minimize these environmental factors. 8. Figure out your optimum sleep temperature. A room that is too cool or too warm may interfere with sleep. 9. Stay away from sleep disruptive substances such as caffeine, nicotine, chocolate, soda, energy drinks, etc. 10. Wake up at the same time everyday. Consistent sleeping and waking times train your brain and your body to gear up or down for the day.