Sinister adrenaline and mental suffering: that interferes with concentration at work
Productivity / / December 23, 2019
1. You're just tired
For example, too loaded operation or not get enough sleep. As a result, yawning at the table, not thinking and hard to keep up with their tasks.
Lack of sleep is not the best effect on cognitive abilities: memory, understanding, concentration.
Moreover, prolonged sleep deprivation disruptsExtended Wakefulness: Compromised Metabolics in and Degeneration of Locus Ceruleus Neurons the locus coeruleus neurons - a region located in the brain stem and is responsible for memory, attention and vigilance.
What to do
Stay in the open air at least 10-15 minutes. Walking will help to warm up and disperse the blood. Also, scientists have foundNatural Light and Productivity: Analyzing the Impacts of Daylighting on Students 'and Workers' Health and AlertnessWhen we are in daylight, our attention becomes aggravated and, consequently, improved performance.
And, you can drink a glass of water. Yes, it was water, not coffee or strong tea: lethargy may be the result of dehydration9 Amazing Facts About Protein Coffee and How It Can Change Your LifeThat is, a lack of fluids.
It's all quick measures to help cope with sleepiness and lack of energy right here and now. But the main thing that you have to do - build a dream. Do not forget: people aged 18 to 64 years is requiredSleep Needs sleep 7-9 hours a day.
2. You will interfere with their own thoughts
Distractions can be not only external but also internal. And if the notifications or the noise is still possible to hide, our thoughts are always with us. Whether they are happy or sad. For example, excitement and enthusiasm lead to the release of adrenaline, and it increased amounts causes agitation and even anxiety. This phenomenon is calledYerkes - Dodson Law Law Yerkes - Dodson. This is the same state when the joy impossible to sit still and focus at least on something.
What to do
Hide from experience will not work. The harder we try to get rid of any thoughts, the more insistent she climbs into his head.
Instead, you can tryWhat to Do When You're Feeling Distracted at Work technique, which is based mindfulness meditation: acknowledge that you have something to care about, and shift the focus on the monitoring of their own breathing. To do this, sit a bit in silence, concentrating on your own inhaling and exhaling. Own thoughts at the same time do not disappear, but you go in the observer's position and let them slip from your mind, not dragging. So you relax, Adrenaline levels back to normal, and to focus on the job will be easier.
If this does not work, take a 15 minute break and write down everything that you care about in a notebook or notebook, to unload the head.
3. You are doing several things at once
It proved that multitasking reducesThe Cost of Interrupted Work: More Speed and Stress productivity rather than increases it. If you are grasping at everything at once, you get tired much faster and less have time. In addition, you are experiencing stress, which means that the adrenal glands emitUnderstanding the stress response adrenaline in the blood. Because of him, we feel agitated and can not concentrate on work.
What to do
The most obvious solution - to focus on a single task. But easier said than done. Internet and social networks have taught us to constantly jump from one to another, so that our brains are just waiting for a pretext to escape. So, it is necessary to deprive him of the opportunity.
Turn off notifications, close the browser the extra tabs, leave the phone in another room or in your bag, you can even turn off the internet, if you do not need it continuously. If you work in a noisy environment - put on your headphones.
Clearly defined goals and objectives for the day, to know that you need to do in the first place, and not be wasted on many secondary cases.
Divide the work into smaller units of 25-50 minutes - it will be easier to maintain concentration.
For example, you can use the technique Pomodoro25 minutes of work and 5 minutes to rest. Or pick up intervals that suit you.
4. You do not like my job
In this case, you will be looking for any opportunity to escape from it. And to help willingly come social networking, coffee machines, and colleagues with whom you can exchange a few words.
It also happens that, in general, the work is satisfactory, but some tasks categorically do not like, and you just can not get together to meet them. Here the problem is not only in the attention deficit. The need to do something unpleasant causes us emotional pain and avoid it completely natural.
What to do
Here, unfortunately, there is no magic recipe. If you evade an unloved occupation or change jobs does not work, have to grit your teeth and carry out their duties. Willpower - finite resource, so that given the hardest, it is better to do first. Then the rest of the problem will be easier to perform.
see also🧐
- How to manage attention and focus
- What is the difference between productivity and efficiency, and more importantly
- 7 ways to concentrate on the job