Ironically, writing this piece about handling distractions during quarantine was a tough slog. Between not having a set schedule as a freelancer, new realities at home, an abundance of Zoom calls, and feeling all the feels, I just couldn\u2019t concentrate with the ease that I normally have. And apparently, I\u2019m not alone.<\/p>\n
Perhaps you\u2019re also dealing with the\u00a0stress of being unemployed<\/a>,\u00a0managing a team<\/a>, or the\u00a0added challenge of having kids at home<\/a>. Here are some tips to manage the distraction that\u00a0you may be experiencing as you shelter in place.<\/p>\n Put your phone on \u201cdo not disturb\u201d if you can and\u00a0use apps to block social media<\/a>\u00a0if unplugging is a challenge.\u00a0Work in a comfortable spot<\/a>\u00a0where other chores or housework on your list won’t grab your attention.<\/p>\n \u201cDo the most important thing first, before you check your email,\u201d advises Jill\u00a0Dovale, a\u00a0masters of social work\u00a0candidate at NYU. \u201cBe aggressive about it. It will help alleviate a lot of stress and provide a mental boost, the wind in your sails for the rest of the day,\u201d she continues.<\/p>\n Sometimes rather than doing the most important thing first, I like to do the thing I\u2019m avoiding the most. Knowing that you managed to accomplish one thing, particularly something you\u2019ve had difficulty finishing, will make you feel more in control and like you are taking steps in the right direction. If you\u2019re facing a more complicated task or project, it may be helpful to knock out a few smaller deliverables,\u00a0so you have some \u201cwins\u201d for the day.<\/p>\n Dr. Carrie Hastings, a clinical and sports psychologist for the LA Rams, spoke recently on a\u00a0 webinar, \u201cManaging Stress During Covid-19<\/a>,\u201d hosted by Creative Circle. She suggests defining short-\u00a0and long-term\u00a0goals that are achievable and giving yourself deadlines. Have a \u201csolution-focused mindset,\u201d she says. Slowing things down and breaking them into smaller pieces also helps to reduce feeling overwhelmed or anxious.<\/p>\n The\u00a0Pomodoro Technique<\/a>\u00a0is a method of working in timed increments. It can be very effective if you\u2019re distracted because shorter bursts of work can feel more manageable and are\u00a0generally more productive. Planning a midday break like taking a walk outside or\u00a0doing a yoga video\u00a0could be a goal to motivate you during the day.<\/p>\n Dovale\u00a0adds that it\u2019s important to acknowledge when you do need rest and to do something that\u2019s actually restful. Preferably, \u201csomething that does not involve inputting (like consuming media),\u201d she continues, \u201cwhich tends not to be restful.\u201d<\/p>\n I find it helpful to remind myself that\u00a0brains need rest to be productive<\/a>. Dr. Allen Pack, a psychiatrist with a specialty in anxiety disorders, explained on the webinar that there is a feeling of \u201cshame that is attendant to anxiety.\u201d With everyone sheltering in place, perhaps feeling isolated, helpless, or depressed, it is particularly important to take good care of ourselves and be self-compassionate when we can\u2019t do everything.<\/p>\n Self-care includes getting a restful night\u2019s sleep, eating healthy foods,\u00a0getting adequate exercise<\/a>, and using relaxation strategies like meditation or visualization. It’s also important to find humor and things to be grateful for, enjoy social connections, make time for hobbies, experience nature, and pause to check in with yourself.<\/p>\n Dr. Hastings suggests speaking to yourself as would to a child or your best friend, saying: \u201cWe\u2019re going to get through [this]. It may not always be pretty.\u201d But things will change, eventually.<\/p>\n Understand that emotions are running high and it\u2019s important to\u00a0protect your mental health<\/a>. Even taking four breaths in and out, connecting to the breath for a brief moment, will help to \u201cchange the stress reaction in the body and bring calm,\u201d says\u00a0Elaine\u00a0Retholtz<\/a>, an acupuncturist and meditation teacher.<\/p>\n She is mindful to take time to step away from work, whether simply walking in her apartment or petting her cat, to \u201ctend to [her] own experience.\u201d<\/p>\n Retholtz\u00a0says she\u2019s busier now than ever. \u201cWe\u2019re not just working from home,\u201d she quips, \u201cWe\u2019re living at work.\u201d That means it\u2019s important to set clear boundaries. There is a temptation to be constantly productive, without a clear separation of the demands at home and at work.<\/p>\n And it\u2019s not a typical remote work experience, either, because we\u2019re socially isolated and unable to have the usual outlets outside the home. Try to have a set schedule or routine, if possible, so that there is a clearer boundary between work and homelife, with adequate time for rest and relaxation.<\/p>\n Dealing with distraction during the COVID-19 pandemic, it seems, is best done by taking good care of yourself. It may not be like it was before, but you\u2019ll get the work done.<\/p>\n About the author.<\/strong> Ironically, writing this piece about handling distractions during quarantine was a tough slog. Between not having a set schedule as a freelancer, new realities at home, an abundance of Zoom calls, and feeling all the feels, I just couldn\u2019t concentrate with the ease that I normally have. And apparently, I\u2019m not alone. Perhaps you\u2019re also […]<\/p>\n","protected":false},"author":5,"featured_media":51306,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[94],"tags":[],"class_list":["post-51304","post","type-post","status-publish","format-standard","hentry","category-lifestyle"],"acf":[],"yoast_head":"\nStart Your Day Out Fresh<\/h3>\n
Break Work into Manageable Chunks<\/h3>\n
Take Care of Yourself<\/h3>\n
Accept What Is<\/h3>\n
Set Good Boundaries<\/h3>\n
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\nJess Powers writes about marketing, food, and wellness. She has experience in nonprofit communications and emergency management. Follow her @foodandfury.<\/p>\n","protected":false},"excerpt":{"rendered":"