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Employ these tips to put an end to interruptions

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Here’s how to stop people from interrupting you while you work

You’ve finally gotten started on a project that you have been putting aside for a while and you’re entering a flow-state where your focus is optimal. Then, out of nowhere, someone barges into your workspace and interrupts your concentration. Does this sound familiar to you? According to a recent survey, 51.5 percent of people are interrupted frequently throughout the day, hampering their ability to be productive. If you’re one of those people, here’s how to get others to stop interrupting you.

The first thing you want to do is make your “unavailable” time known to your colleagues. Share your calendar with your colleagues to make it easier for them to know when you’re occupied with important tasks. Make it clear that during your “unavailable time”, they should only interrupt you if they have to.

Secondly, you must stop interrupting yourself. Browser tabs, clutter on your desk, and notifications are the biggest distractions when you want to get stuff done. When working on your important stuff, close all tabs that have no relevance to the work in progress or disconnect completely.

The third thing you should do is use the “two-minute rule.” Basically, this rule states that you should deal immediately with all interruptions that take two minutes or less. Two minutes is short enough to prevent loss of engagement when you have to get back to your task quickly. Once you deal with the interruption, you can revamp your focus once more.

Another tactic is to use a trigger. For instance, headphones are a great trigger that can help you assume “focused mode” while needing the signal to people that you are not available.

And if none of these tactics work, try creating an interrupters log. This is a simple record of your interruptions in the course of a day. Research shows that self-monitoring massively reduces the time spent on low-value work and interruptions. If you can identify the source of your interruptions, you will be able to put strategies in place to minimize them. READ MORE

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Great Sleep Starts When You Wake Up

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Work these four tips into your daily routine for a good night’s sleep

Most of us tend to think that the trick to getting quality sleep lies in our pre-bedtime routines.

False!

The real key to enjoying a good night’s sleep relies entirely on what you do throughout the day. To help you simmer down throughout the day so you’ll be ready to yield to sleep when night falls, make sure to work these four tips into your daily routine.

First tip: don’t start your day by looking at your phone. Nothing ramps up stress-hormone cortisol like attending to a barrage of emails, alerts, and text messages first thing in the a.m. Instead of focusing on what others want from you, use those first few minutes as a sacred time to focus on yourself and what you want from life. That might include lying in silence and taking a few deep breaths, repeating a positive mantra, or setting an intention for your day.

Second tip: take a daily “tech time out” to improve your focus and reduce stress. Studies demonstrate that smartphones decrease productivity, which ultimately amplifies stress because the work we’re not getting done piles up — alongside cortisol. Carve out some phone-free time throughout your day, finish what you need to do, and end the day without leftover stress. You’ll sleep better because of it.

Third tip: schedule strategic worry time. It may sound strange, but setting some time apart to allow yourself to feel your emotions without trying to change them in any way helps you flush those thoughts out of your system for the day and can help you settle into a more soothing state at night.

Fourth tip: build recovery time into your day. Don’t let tensions mount too long. Set alarms on your phone to schedule short breaks throughout the day to incorporate the type of chilltime you enjoy, whether it’s meditation or a quick walk outside. Once you incorporate these four tips into your day, you’ll find falling asleep will be much easier. READ MORE

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Living Bravely

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How to make courageous behavior a part of your life

It’s easy to talk about courage when we’re feeling pumped up and motivated, but when we come face to face with our biggest fears, it can suddenly become impossible to find that courage you were so confident about. How can you be courageous when fear keeps looming large? By implementing these seven habits into your life, you will make courageous, emotional resilient behavior a part of your life.

First off, get committed. “I’ll try,” is not a commitment. “I’m going to show up and make mistakes and keep showing up,” is a commitment.

Second habit: become aware of the things that don’t build courage. When you’re actively feeling stress, fear, or overwhelm, make a point of stopping to assess—how am I tempted to respond? Note down the response habits that don’t help and find the ones that do work.

Number 3: identify the fear-based patterns that get you stuck. Perfectionism, people-pleasing, pessimism, and self-sabotage are the common fear-based patterns that hook people. When you know what each of those patterns looks like, you’ll have an easier time noticing when you’re in them and consciously choosing to shift out of them.

Fourth habit: get into your body when the fear kicks up. Fear is primal—it’s in our body. That’s why you should use your body to deal with the fear, which you can do with practices such as yoga and running.

Five: listen without attachment. Rather than attack your fearful thoughts, listen to what the fear is saying about you.

Sixth habit: reframe your limiting stories. At any given moment we can use our known limitations as evidence that we “can’t,” or we can reframe them, deciding things such as, “Even if I can’t do this right now, I’m willing to practice until I figure it out.”

Last habit: reach out and create a community. Fear and self-doubt thrive in isolation, but in community, they diminish. For more details on how to make these habits a part of your life, have a look here. READ MORE

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The Art of Peace

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Why letting go of anger can be key to a long, healthy life

Of all the emotions linked to negative health conditions, a small new study points out that anger is the worst, potentially contributing to inflammation and chronic disease. The new research was borne from a theory developed by two of the study’s co-authors, psychologists Carsten Wrosch and Ute Kunzmann. The theory posits that all emotions — even negative ones — play an important, evolving role throughout a person’s life. Anger may motivate people to push through tough circumstances, for example, while sadness can kickstart the healing process after trauma. But when people get older and face age-related problems, like the deaths of loved ones and the onset of physical and cognitive decline, some negative emotions may take a toll on physical health.

Wrosch and Kunzmann analyzed data from the Montreal Aging and Health Study, which surveyed more than 200 adults ages 59 to 93 about their emotions three times over one week. People also reported their diagnosed health conditions and gave blood samples that researchers tested for markers of inflammation. When people ages 80 and older regularly felt anger, researchers saw a link to elevated levels of the inflammatory marker IL-6 — perhaps because anger can throw off stress hormone levels.

But researchers didn’t observe the same link between sadness and health issues, suggesting that anger plays a heightened role in our health. This also tells us that letting go of anger can be key for a long, healthy life. Of course, letting go of anger is no simple task, but there are a few ways to do it, such as through breathing exercises and yoga. READ MORE

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The Milk Revolution

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No more tossing away perfectly good milk: the ‘smart’ milk carton is on its way

Although many people throw milk away once it reaches its “best before” date, the fact is that the milk will still likely be good for several days after that date. In order to stop people from tossing perfectly good milk, scientists at Cornell University are designing a milk carton of the future.

Being developed through the university’s Milk Quality Improvement Program, the ‘smart’ carton will involve innovative technology that gives wholesalers, retailers and consumers accurate shelf life information, with the help of a QR code and a sensor. Using an app on their smartphone, customers and retailers will scan both the QR code and the sensor obtaining a precise expiration date for the milk. Not only would this keep consumers from needlessly wasting food and money by discarding perfectly good milk, but it would also allow retailers to move older milk off their shelves by lowering its price accordingly. READ MORE

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