School & Work Success Tips
Fall focus time! This month’s blog is about finding productive success at school and work. As summer winds down, many of us shift into a more consistent and regular schedule. Parents will have school and sport routines, students will resume classes and extracurricular activities, and mostly everyone will find that their frenzied summer schedule will slow down in one way or another.
Sometimes it can be difficult to make this abrupt transition. All of a sudden, there is the expectation for getting up earlier, completing assignments, making time for studying or helping others with school/homework, and resuming typical activities like regular fitness time, hobbies, and house projects. Summer can feel delightfully chaotic - plans can pop up out of nowhere. Fall calls for a different type of busy - less celebration and more commitment to responsibility.
Our RI therapists have rounded up a few tips to help you tackle the transition into fall like a boss! It always feels better to have a sense of command during times of change - this can reduce anxiety and overwhelm, even in situations that can be naturally stressful.
To best prepare your mind and body for focus and concentration, make sure you are focusing on the following baseline routines:
Get a good night’s sleep! This will help you feel refreshed and ready to tackle a day filled with responsibilities. Aim to get at least 7-8 hours of sleep and plan one night a week (or more if possible) where you have an early bedtime complete with a nice routine - shower, tea, reading, meditation, etc.
Add in some fitness. Many gyms or studios will have an updated fall schedule, so take advantage of that new season energy and find a fun activity to try out. Getting 2-3 hours a week of exercise has been proven to improve focus and concentration. If the gym schedule doesn’t meet your needs, find time for a brisk 30 minute walk, a few days a week.
Try meditation. There are guided meditation apps like Headspace or Calm, or you can practice your own silent meditation at home. Your meditation practice can be a simple mantra you say repeatedly during a shower meditation or you may have a full routine with music, crystals, and aromatherapy. Start with whatever feels the easiest and comfortable for you and try to build in consistency from there.
Stay hydrated. Keep a reusable water bottle nearby and aim for a 8 cups a day. Not having enough water can lead to sluggishness and headaches, which are definitely not good for focus and concentration!
Eat for energy. Foods like fruits, legumes, vegetables, and 100% whole grains provide longer lasting energy, along with a healthy balance of protien and fats. Reducing processed foods, sugars and alcohol will help decrease brain fog and inflammation.
Add these tricks for achieving the ultimate success and productivity at work and school:
Use a timer app, like Focus Keeper. When doing a single-task exercise like reading/taking notes, set the timer for 25 minutes of focused activity, followed by a 5 minute break. This 30 minute timing set, known as the Pomodoro Technique”, has been proven to improve attention and focus. Repeat as often as you need to get your task done.
The research is mixed when it comes to listening to music while studying or performing cognitive tasks. You will likely already know if you’e the type of person who focuses better when music is on, or if you’re someone who is distracted by sound when trying to concentrate. If music helps, create a couple “focus” playlists. Don’t play them unless you’re in concentration mode, so your brain begins to associate the songs with productivity.
Create a structure daily routine. It’s best if you write it by hand - there is more of an emotional and memory commitment if you write it down - but using a digital list or schedule is great too.
Stay organized - keep your workspace minimal and tidy, check in and refresh your space each morning. For extra organizational needs, use a file cabinet, folders, storage organizers, binders, clipboards, etc.
Document everything - keep a written planner, digital calendar, and/or notebook where you can make lists and schedule appointments. Families can share digital calendar invites with each other so everyone is on the same page.
Make deadlines and give yourself rewards - add or create deadlines and put them in your planner or list. Make sure to celebrate your productive accomplishments.
Use fidget or movement tools - sometimes this simple solution is quite helpful. There are plenty of options available for purchase online (balance balls, wiggle seat, stress balls, fidget rings, putty, etc).