When your flow gets blocked, find a way to stay on track.
An all-or-nothing mindset in terms of productivity may backfire. For example, it used to be that if I lost focus on a task in the morning, I’d throw in the towel and decide to try again in the afternoon. Or, when trying to be a more patient father, I’d get discouraged when I missed the mark and vow that the next day would be different.
However, pushing off something until “later” is procrastination. It lets you off the hook right now without trying to get back on track and allows you to push the work to some nebulous time in the future. Inevitably, that cycle continues because you’re never really learning how to work through the frustration or disappointment that causes the procrastination.
If you have long-term life goals or desire personal growth, you need to learn to deal with these hiccups without catastrophizing them. The key is to develop rituals that reorient your thoughts over the hurdles rather than focusing on the negative emotions you feel from having lost focus or given into distraction.
With practice, such rituals become habits, and you’ll default to them when the temptation to quit sets in. You’ll grow in self-confidence as you prove to yourself again and again that you can reset yourself when things veer off course.
It all starts with choosing a simple ritual to refocus and reset.
6 Ways to Reset Your Focus
You can write these on a Post-it and place them in an area you can readily see.1. Slow Your Breath
Take a few minutes to breathe slowly. Often, when we get off track, our bodies react with feelings of stress and tension. Making good decisions is hard when cortisol is pumping through your body, as you’ll be tempted to do anything to get relief.Turning to your social media feed might distract you for a while, but in the long run, it can make the problem worse. Instead, try out one of the many deep breathing exercises you can find online. I now consider them my go-to strategy.
2. Write 1 Line in Your Journal
After a rough patch in your day, take an outside view of your situation. Instead of ruminating vaguely, write down a single line or two in your journal that describes how you feel and what you’re going to do about it. Sometimes, writing out your situation objectively makes it seem more manageable and helps with follow-through.3. Step Outside for a Few Minutes
You’re probably aware of the healing power of nature. So many aspects of our mental and physical health feel immediately better when we’re outdoors that it’s clear we were meant for the sunshine and fresh air. There’s no need to save going outside for when the weather is clear and mild—the physical sensations of heat, cold, wind, and moisture are the medicine we need to refocus and reset for the work ahead.4. Do 10 Jumping Jacks or Pushups
I once heard someone say that if the benefits of exercise could be a pill, it would be the best-selling substance on earth. Thankfully, that magic is available to us—and for free. A few seconds of exercise can get your heart beating faster and completely change your mood. When I only have a minute, I like to do a few sets of jumping jacks in my office. If I have a little longer, I’ll take a walk around our neighborhood block. I always come back from these sessions with more energy and willpower—often enough to get me back on track.5. Have a Short Chat With a Friend
While social media is often a trap to avoid when your day is heading in the wrong direction, being social with a friend without the media can be a real help. Whether talking to a co-worker, chatting with your spouse, or calling up a friend—just a few minutes of connection helps put things back in perspective and restores a sense of meaning to your day. Personal connection helps get the ball rolling in a positive direction, which you can leverage to take another small step toward your goals.6. Tidy Up a Small Space
A ritual that lets you gather momentum while not requiring much motivation is tidying up a small space. Some might see this as procrastination, but it’s much better than getting lost on your phone or giving in to frustration. At the very least, you’re making your physical environment more attractive, and at best, you’ll get a boost of pride from doing something useful. Anything you can do to reset your emotions to a positive state works to lower the bar to getting back to the work you want to do.
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