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NIFS Healthy Living Blog

Productivity Hacks: Ditch the Productivity Shame Guilt Trip

GettyImages-601357430Welcome to the final installment of the productivity series. If you need a second to catch up, check out these posts regarding action (productive) vs. motion (busy), the Ivy Lee Method for prioritizing, and the Pomodoro Technique for time management. But if you’re all up to speed, we’ll dive right in!

Feeling Ashamed of Falling Short

Up to this point, I’ve covered topics and methods that are all geared toward the act of being productive. But what happens when you fall short of the productivity goals that you set for yourself?

Maybe you’ve stared down at the to-do list on your desk and asked yourself, “How did I only get this much done today?” Maybe you start to beat yourself up, or scold yourself like a parent would their kid. If you’ve ever found yourself in this position, you are not alone. Many high achievers have described themselves as having an “internal cattle prod” when it comes to their own productivity, constantly pushing themselves to do more and go further, until finally they reach an unsustainable pace. Researchers have coined the term productivity shame in regard to this phenomenon. But why do so many of us experience this feeling with regard to work?

A Productivity Expert on the Causes of Productivity Shame

Jocelyn K. Glei is an author, lecturer, and host of the podcast Hurry Slowly. She researches and presents on ways to optimize productivity and creativity, and how to be more resilient in the workplace and in our daily lives. She describes productivity shame as “a toxic substance that slowly corrodes your ability to take any joy in your work.” She cites examples that may sound all too familiar to some, such as committing to a workload that you intuitively know is unrealistic. Or maybe you set an incredibly challenging goal for yourself (not inherently a bad thing) but you fail to set up a structure for support or accountability, then berate yourself for failing to reach that goal.

Glei has run into this numerous times with students in her class and those with whom she consults in the workplace. She cites potential causes as our instant-gratification culture, one that is fueled by social media and technology. If we have to wait for something to download because the internet connection is weak, if our Instagram post doesn’t get a certain amount of likes right away, if we have to wait longer than 2 minutes in a drive-thru line, its nearly to the point where some feel accosted by these things. It’s downright annoying. Over time, we may slowly be wiring ourselves to expect this same level of speed when it comes to our creativity and productivity—which only sets us up for failure.

Tips for More Realistic Productivity

So how can you combat productivity shame? How can you be more realistic in both the workplace and in your daily life when it comes to your to-do’s? Here are a few techniques you can use today to avoid productivity shame:

  1. Limit your to-do List to only the absolutely necessary things. Try the Ivy Lee Method the night before, but limit it to your big-ticket items, and no more than two or three. The more on your list, the more likely that guilt will creep in at the end of the day.
  2. Set aside designated time within your day to work only on those two or three big to-do’s. If you work in an office, have a closed-door policy for an hour. If you work from home, set a timer, put the phone in a drawer out of sight, and close out unnecessary tabs on your computer. Those small, seemingly insignificant distractions add up in a big way.
  3. Find an accountabili-buddy. This can be someone in the workplace or your personal life who can act as a check-in for you on the way to your goals. Having a physical means of accountability can help you stay on track, whether it’s a project at work or a side hustle at home.
  4. Get up and move! Sometimes a short workout or even a walk can stimulate ideas, clear your mind, and spur creativity.

Give a few of these a try, and see if that inner guilt trip voice of “shoulda-woulda-coulda" quiets down for a bit.

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This blog was written by Lauren Zakrajsek, NIFS Health Fitness Instructor, Personal Trainer, and Internship Coordinator. To learn more about the NIFS bloggers, click here.

Topics: staying active accountability productivity time management positive attitude Productivity Hacks priortization

Productivity Hacks: Break Up Your Time, Not Your Attention

GettyImages-509630263Welcome to the third installment of the productivity hacks series. Last time, I tackled the subject of the Ivy Lee Method for prioritizing your tasks. Now that we’re on board with what tasks are on the docket, I’ll dive into how to manage your time effectively in order to start putting some checkmarks next to those to-dos.

How Much Time Do You Have for Attentive Work?

Research has suggested that the absolute maximum amount of “time-on-task” attention a person can have on any given day is only about 3–4 hours. And that’s on the high end of the spectrum. Now, this “time-on-task” notion is specifically applied to attentive work. This does not include emails we’ve sent, meetings we sit in on, or reports that we read. It refers to the bandwidth or mental attention directed toward novel or creative tasks (think of things like writing an article, working on a presentation, etc.). What this implies, though, is that you need to be smart about how we divvy up those 3–4 hours of productivity to get the most out of them.

Divide Up Your Time and Create a Sense of Urgency

Introducing the Pomodoro Technique to do just that: break up your time into manageable chunks to maximize attention and focus.

I think we’ve all been here, right? You block off an hour or two to get a project done, but before you know it, you’re checking your email, or falling prey to the endless scroll of Twitter because there’s this illusion that you still have so much time to get the assignment done. Before you know it, that hour has flown by, and all you have to show is a sentence or two on the page. This is exactly where the Pomodoro Technique can help. It instills a sense of urgency that ordinarily doesn’t kick in until much later. You work with the time you have, not against it. So, what are the specifics?

Typically, the Pomodoro Technique divides your time into 25-minute work periods followed by a 5-minute break. You then string together these intervals, usually three or four in a row, before taking a slightly longer break of 15 to 20 minutes. If you have an hour-long office period, you can easily rock out two rounds of pomodoros before having to change gears.

Personal Experience: Put Away Your Phone

Here’s a little extra anecdotal evidence from my own trial and error. I recommend physically putting your phone either completely packed away or on the other side of the room on silent. The temptation to answer that notification or “just take a peek” at Instagram is enough to completely derail any momentum that you have established. So how do you keep track of those 25-minute blocks if you’re not using the timer on your phone? I recommend either an old-school digital alarm, or a repeat timer such as this. Set it, leave it, and get down to business.

Adapt the Method to a Way That Works Best for You

If you find yourself in a groove when the timer goes off, have no fear. I’ve had success extending that pomodoro to 30 or 35 minutes before taking a slightly longer 7- or 8-minute break. At the end of the day, use the method to your advantage. Some people have more success with the 25/5-minute setup, while others thrive with something closer to a 45/15 split. Either way, you’re using the concept of purposeful breaks to ensure that your attention stays high.

For the fourth and final part of this series, I’ll explore the dark side of desperately wanting to be productive: productivity shaming. It’s a not-so-talked-about concept that a few of you high achievers may experience. We’ll talk about how to combat it going forward. Until then!

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This blog was written by Lauren Zakrajsek, NIFS Health Fitness Instructor, Personal Trainer, and Internship Coordinator. To learn more about the NIFS bloggers, click here.

Topics: focus productivity time management Productivity Hacks

Productivity Hacks: Prioritize Tasks with the Ivy Lee Method

GettyImages-157742734Welcome back, all you NIFty readers! In the first installment of this productivity series, we tackled the idea of being in motion (being busy without being productive) versus taking action (the direct line to achieving a result). Now that you have a better grasp on what taking action entails, we can dive into the concept of how to set yourself up for success for that action the following day.

Story time! In the early 1900s, a guy by the name of Charles M. Schwab was one of the wealthiest people on earth. Working in the steel industry, he was anecdotally known as a “master hustler” and would never miss an opportunity to get a leg up on the competition. So one day he enlisted the help of Mr. Ivy Lee, a prominent productivity consultant of the time. Schwab wanted to pick his brain to see whether there was any way he and his company could boost productivity and daily output. Ivy Lee responded with a 15-minute solution, and he personally shared it with all executives within the company. And it goes something like this.

The Ivy Lee Method

  1. At the end of each day, write down the six most important things you need to accomplish tomorrow.
  2. Prioritize the six in order of importance.
  3. When you arrive at work, focus on the first task. Work until it is complete.
  4. Tackle the rest of the list in the same fashion.
  5. Rinse and repeat each workday.

The beauty of this technique lies in its simplicity. You can easily adapt it to not only any work day, but also any to-do list you have laying around.

Other Benefits of This Productivity Method

Here are a few other benefits of Ivy Lee:

  • Reduces daily decision fatigue due to prioritizing the night before (see this post about decision fatigue).
  • Trades multitasking for single-tasking. This allows your brain to dive into a “deep work” state, leading to greater focus and productivity overall.
  • Builds constraints on our day to our benefit by fostering commitment to one thing. If we commit to nothing, or rely on “going with the flow,” the brain tends to wander and become distracted more easily.
  • Eliminates the “I have so much to do, I don’t even know where to start” phenomenon.
  • Allows you a chance to self-evaluate. Did I work through these in order? Or did I get derailed?

The Ivy Lee Method has been around for more than 100 years, has helped professionals in a wide array of fields boost productivity, and can be applied to your daily life today. So give it a try tonight! Determine those five or six must-do’s, place them in order of importance, and attack the next day methodically!

Be on the lookout for the next post in my productivity series, where I talk about specific time-chunking methods to bolster your focus.

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This blog was written by Lauren Zakrajsek, NIFS Health Fitness Instructor, Personal Trainer, and Internship Coordinator. To learn more about the NIFS bloggers, click here.

Topics: work/life balance workplace wellness productivity prioritization Productivity Hacks

Productivity Hacks: Action vs. Motion—Be Productive Rather Than Busy

GettyImages-534040654How many times have you looked back at a day and thought, “Man, I wish I would’ve been more productive,” while your to-do list seems to grow and grow. Or maybe you feel like you were crossing a lot of things off the list, but no meaningful work was actually accomplished? In my experience, it’s almost a weekly occurrence. I feel like I’m flying around at work, checking off boxes. But then I get to the end of my day, scan back through, and realize that I didn’t actually work on any of the big jobs that I had originally intended. Its days like these that made me want to begin a blog series that attacks the idea of productivity: what it actually is, where our pitfalls lie, and how we can improve on it to get more out of each day.

So What Is Productivity?

In the words of the eloquent Julie Andrews, let’s start at the very beginning, a very good place to start. What the heck is productivity? We throw around the term all the time. But what it actually entails is the efficiency a person has when it comes to completing a task. It actually has nothing to do with how many tasks you get done in a day. And I think that’s where many of us miss the boat a little bit. We get so caught up in the trap of being in motion and thinking that we’re being productive as a result. Being busy is not being productive. If anything, sometimes it detracts from it. And I get it; sometimes our jobs require little tasks like answering emails, structuring your schedule, and other daily logistical to-do’s. But they shouldn’t be the things taking up the bulk of your working hours.

Taking Action: Process Goals

This leads into the concept of taking action versus just being in motion. Taking action is the direct line to achieving a result. Sometimes in the biz, we can even describe this as a process goal. It’s a physical step you’re taking toward accomplishing a task or goal. For example, if you need to write a report for work (or in my case, write this post), an action would be to physically sit down and start hammering out the intro—put pen to paper. With that same example, being in motion would look more like reading various articles, doing excessive research because you feel you’re not ready to start, or maybe even doing something completely unrelated like immediately checking emails when you sit down in your office.

This same concept of action versus motion can be seen outside of work in goal setting, too. Let’s say you want to make weightlifting part of your exercise routine. You want to get stronger and healthier, and maybe even train for a powerlifting meet! Being in motion would be to start reading books about training, reading articles written by coaches, or setting up a physical meeting with a coach to talk about where to start. Now, some of these are steps that can absolutely be taken along the way to being productive in the form of starting a resistance training plan. But that’s the thing; they shouldn’t be the only thing you’re doing. Sooner or later, you’ll need to jump in, take action, and start lifting. Getting too preoccupied in the planning stages, waiting until you feel ready, often stalls you to the point of not actually starting in the first place. Sometimes you’ll never truly feel ready. But that doesn’t mean you shouldn’t start. Don’t delay; choose action over motion when push comes to shove.

How You Can Take Action Now

Here are some tips for getting started.

  • The smaller the task, the sooner the start. Don’t get caught in the storm of overplanning prior to starting.
  • If it’s a big project, set up meetings and set some deadlines. Yes, planning will absolutely be a part in larger tasks. Break it up piecemeal style and have the action take the form of you accomplishing a critical branch of the project. You should also have a clear-cut vision of what your next step entails.
  • When in doubt, just get started. Get started even if it’s not perfect—in fact, especially if it’s not perfect.

So whether it’s a task on the docket at work, or a personal goal you have set for yourself, you can start to become aware of when you’re stuck in the endless loop of motion. For some projects, especially bigger ones, there will be necessary checkpoints and planning along the way that would be considered motion. But don’t let that take over and be the only thing that’s happening. Take action. Get started. And in the words of legendary basketball coach John Wooden, “Never mistake activity for achievement.”

Be on the lookout for the next installment of the productivity series where I’ll tackle the topic of the Ivy Lee Method: how to set yourself up for success the following day!

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This blog was written by Lauren Zakrajsek, NIFS Health Fitness Instructor, Personal Trainer, and Internship Coordinator. To learn more about the NIFS bloggers, click here.

Topics: productivity goals wellness take action be productive hacks Productivity Hacks