Tips and Techniques to Improve Your Focus at Work

Improve Your FocusTips and Techniques to Improve Your Focus at Work

Learning how to make improvements in your concentration and focus is nothing more than learning and mastering a few techniques, or making a few lifestyle changes. Sometimes, it just takes forming a new habit and you’ll see results immediately.

You probably know many of the techniques that will be introduced here. They’re methods most people know, but we fail to implement them. Sometimes, this is simply because we don’t understand just how important they can be in boosting focus and concentration.

You’ll see some techniques you’re already using and find a few that you can easily implement in your daily life. First, we’ll look at tricks and healthy habits, and then ways to get organized for better focus and time management techniques. Use this as a toolbox of techniques and choose those that are most feasible and effective for you.

1.Tips to Boost Your Brain Power

Exercise

Studies have consistently shown that regular exercise significantly improves focus and concentration. The guideline usually given for exercise is to get enough exercise three times a week that you break into a sweat.

Actually, more moderate exercise more frequently can have an even more pronounced effect. There are many things you can do daily without much effort (no need to break into a sweat here) such as:

Going on a few short walks throughout the day (the motion of the walk itself can help you improve your focus as well).

Standing at your desk or taking a short walk around the office frequently.

Stretching before and after work, or in the morning after waking up and at night right before bed.

If you decide to start exercising, make sure that you do it moderately. Don’t take a 2-hour walk the first day. Exercise until you can physically feel it and then stop for the day. Within a few days, you’ll feel stronger and you’ll be able to do more. Don’t strain yourself.

Go Unplugged

The source of lack of focus is often the barrage of technological communications we face all day every day. A good way to regain focus is to unplug for a set period of time each day. Turn everything off and engage yourself in some activity that’s not tech-related, such as reading a book, cleaning, going for a walk, etc. Give yourself some “quiet time” free of high-tech noise.

Get in Touch with NatureIntouch with nature

Go to a natural area near your house or office and spend some quality time in solitude surrounded by nature. Like the last technique we mentioned, you’ll get the benefit of a break from technology. But you’ll also feel your senses heightened by the natural environment and all of its color, movement and sounds.

Take Breaks

You can never take too many breaks. You should take a break from work at least once per hour. These should be short breaks where you just get away from the task at hand for a few minutes. Stand up and move to another room or make some other change of environment if possible.

If you take a break after you already feel burnt out, it’s much harder to recover. The key is to take short breaks before you feel tired. Take a break before you feel that you need it and you’ll keep your momentum.

Caffeine Intake

Most of us drink too much coffee or other caffeinated beverages when we’re stuck behind a computer screen. We think that caffeine gives your brain a boost and helps you get more done. But caffeine can easily go the other way, sapping your energy and destroying your ability to focus.

The key to making caffeine work for you is to use it in moderation. Studies show that a little bit of caffeine helps the brain to function more efficiently (most coffee drinkers understand this on an experiential level). But too much caffeine leads to fatigue and loss of concentration.

Limit your caffeine consumption to one or two caffeinated beverages per day. Choose the right times of day for your dose of caffeine (in the morning, after lunch, etc.). Avoid caffeine in the late afternoon or evening because it can interfere with sleep.

If you don’t drink coffee, you should take a good look at the beverages you drink each day and make sure they don’t contain caffeine or high levels of sugar.

One good way to limit caffeine is to have one cup of coffee and then switch to hot, herbal tea, which has no caffeine. This gives you the placebo effect – you’re still sipping something hot but it’s not overloading your brain’s synapses.

Drink Water

A great alternative to coffee for a perk-up is water. Fluids, and especially water, help you maintain your energy level. Dehydration leads to reduced focus, as well as possibly more severe problems like headaches or nausea. Doctors recommend drinking 8 cups of water per day and few of us ever do this.

If you’re not a fan of water, there are a few ways to make it more palatable. One is to use filtered or bottled water, especially if you live in a region where the water doesn’t taste good. Try adding ice cubes to your cup of water. Another way to make it more flavorful is to add a slice of fruit or a bit of lemon or lime juice.

Sleep Well

Sleep is a major factor in your brain’s overall functioning. If you don’t get enough sleep or if you don’t sleep well, you’ll be unable to focus the next day, and you’ll probably be irritable as well.

Many of us who are trying to be as productive as possible get into a vicious cycle of too much coffee, too little exercise, and not enough sleep. All of this is related. If you exercise regularly, you’ll reduce your stress level and sleep better. If you sleep well, you won’t feel like sucking down coffee all day. And of course, if you lay off the coffee, you’ll sleep better.

How much sleep is enough? This depends on several factors. First, everyone has different needs when it comes to sleep. Doctors tend to recommend eight hours, but some people find that they can get by and function perfectly well on five or six. Other people need nine or ten to feel fully “with it” during the day. Find what works for you and stick to it.

What’s often more important than a set number of sleep hours is a set sleep schedule. Whether you’re getting four or eight hours a night, an irregular sleep schedule will tend to interfere with your brain power. Try waking up at the same time each day.

The other factor is how well you sleep. If you sleep eight hours but still don’t feel rested, you may have a sleep disorder like sleep apnea. Talk to your doctor and follow his or her recommendations. On the other hand, if you learn to sleep more deeply, you may find that you can get away with fewer hours per night.

Morning Routine

Waking up is hard to do and that’s why it’s good to establish a morning routine. We already discussed waking up at the same time each day. This is a good habit even if you don’t have a regular work schedule to stick to.

Many people find that establishing and following a set morning routine is a good way to greet each day and prepare yourself for the work ahead of you. You should create your own work routine and do what works best for you, but here are some ideas to experiment with:

Do absolutely nothing for the first hour you’re awake. Sit somewhere with a cup of coffee or tea and just think.

Start the day with exercise or meditation.

Start each day with something purely fun and enjoyable to get you into a positive mindset.

Don’t check email or other electronic communications first thing in the morning, no matter how tempting it is.

Give yourself a “weekend.” On non-work days, ditch the morning routine and be lazy.

Add a few organizing tasks to your morning routine, such as making or checking a daily task list

Of course, many of us wake up with only enough time to run a toothbrush across our teeth and a comb through our hair before we dash off to work. If this is the case for you, you have a few options. One is to try to wake up earlier. If you can wake up just an hour earlier than “go-time” so that you can establish a morning routine, it will really help your entire day.

If waking up early isn’t possible, try to do at least something that will set the tone for the day, like reading on the train or listening to uplifting music on your commute to work. Try doing a couple of stretches or meditating for even just 3 minutes. Fit in whatever you can.

Eating WellEat Healthy stay energised

Your brain needs calories in order to function. When you starve your brain, it doesn’t work properly. It’s not possible to focus on an empty stomach.

Always eat a good breakfast. Make it a filling and balanced breakfast, and keep it low-sugar or sugar-free. If your mornings are too hectic, prepare meals the night before so you only have to heat them up in the morning, or choose meals that are cold and don’t take any preparation. Try to balance convenience with healthy eating choices. Don’t make it a fast food sandwich just to save time.

In addition to a good breakfast, you should snack throughout the day. Studies show that small amounts of snacking spaced throughout the day are great for focus. Small snacks are better than big meals, which can make you sleepy and tinker with your blood sugar level.

When you’re tired or unable to focus, try reaching for a light, healthy snack instead of a cup of coffee. Your brain can use the boost of energy.

Hope you found this article beneficial. stay tuned for my next article following on with this theme. If you missed the previous article please click here;https://masteraffiliatetraining.com/where-is-the-noise-coming-from

To Your Success

Marcus

Masteraffiliatetrining.com

Where is the Noise Coming From?

 

What are your main distractions?

It may seem simple enough to identify them and they’re usually related to technology. But for the purposes of really uncovering the distractors that hound you, we’ll need to make a slightly deeper analysis. In addition, not all distractions are of a technological nature. Let’s take a broader view.

Research into distractions, which refers to them as “noise,” identifies two broad categories – external inference and internal interference.

External Interference

External noise comes from outside. There are two types:

Distractions. This is noise that’s irrelevant to what you’re doing right now. An example would be overhearing people talking while you’re sitting at your desk. These are distractions that should be ignored.

Interruptions. An interruption happens when you’re working on a primary goal but also engaging in a secondary goal at the same time. An interruption can be either something that actually disrupts your work or it could be multi-tasking. An example of an interruption is when you’re responding to email during a meeting. Your focus should be solely on the meeting and the business at hand.

Internal Interference

Internal interference refers to the noise that comes from within. These are not distractions that come from other people or your environment, but your own mind and will.

Intrusions. An intrusion happens when unwanted or distracting thoughts enter your head. While you’re trying to focus on something, your mind wanders.

Diversions. A diversion is, like an interruption, a type of multi-tasking. But here, you’re mentally engaged in two different things at the same time. For example, you’re listening to a presentation but planning another work task while listening.

Workplace Distractions

Distractions can be annoying but they can also hurt productivity in a significant way. One report shows that 55% of people are frequently

distracted throughout their workday. The report found that 25% of people were completely unproductive 7 or more hours per week. If you do the math, this translates to 2.3 days of lost productivity per employee per month.

What are these distractions that are costing us so much productivity? They include:

External – Colleagues carrying on small talk, music, people stopping by your disk to say hello or invite you for coffee, noise, and instant messaging.

Work – High volume or increases in email, responding to pressing emails (which prevents you from getting work done), last minute requests, interruptions from clients, disorganized desks or workspaces and needless phone calls.

Internal – Mind wandering, multi-tasking, planning future tasks while performing present ones.

Personal – Social media, personal email, internet surfing, personal phone calls, personal family issues, text messages, fatigue.

As you can see from the examples above, not all distractions are social media notifications or phone calls. Things like having a messy desk or poor discipline (letting your mind wander) can be just as insidious as constant email notifications.

It’s impossible to keep every distraction from affecting you. But with some conscious effort and simple changes, you can identify the worst distractions and get them under control.

Action Steps:

1.List common distractions that affect you on a daily basis. Which ones are the most problematic for you? Which ones would you like to learn to control?

Hold Your Focus !! Check out here the previous related post:Secrets To Improving Your Concentration And Achieving More In Less Time.

Marcus

masteraffiliatetraining.com

How to Make Passive Income Online

You’re worrying about the cost of living, stagnation in wages, employment, the pension, the kids school fees, the rent, the bills and the list of stresses keeps getting longer with no apparent end in site. Nay!!Hold Ya horses! this article is going to help relieve a little anxiety because there is a light at the end of the tunnel and it isn’t a train coming in the opposite direction. It’s truly a beacon of light to guide you out of the darkness so please read this article to the end.

 

How to Make Passive Income Online

I don’t know what the situation is for you right now but something I do know, whatever brought you to this site, rest assured there are thousands if not millions of people with a similar tale to tell. Their vision for the future doesn’t match up to what they believed it was going to turn out like either. We sometimes kid ourselves or lie to ourselves about how things are or how we believe they should be. We wonder sometimes why things seem to be working against us when we perceive ourselves to be good people just wanting to do the right thing. We have a saying here in Australia which goes like this “she’ll be right mate” and look it’s a great attitude to have but the problem is, for it to “”Be right Mate”‘ we have to have a strategy for it to happen, otherwise it’s just a bunch of  words rolling off the tongue.

I have first-hand knowledge of what’s happening here in Australia and truth be known it isn’t all Sun Sand Surf and Sexy bodies! Yes there’s plenty of it but most people have little time to wind down and enjoy it. Even when it’s all there on the doorstep they are so time poor and under the pump the beach just isn’t an option for most.

peanut Gallery

To win this game you have to walk a different path to the rest. Let the peanut gallery do whatever they need to do. It’s time to blaze a different trail for you and your family whatever the case maybe. You cannot depend anymore on your jobs, the world is changing at such a rapid pace it’s hard to keep up with it all.

It as taken me well into my fifties to figure this out even though it was something I knew about years ago, but hey I made the change I have put in the work and I am reaping the rewards.

This is what I feel I’m obligated to pass on to you guys. Please do it for yourself or at least do it for your kids.

If not now! then When! The time to act is right in this Moment.

Fail To Plan- Plan To Fail

Here’s the cold hard facts. We must develop a plan of action if we want to enjoy our years in retirement with the money coming in regardless of what we are doing. The pension or your superannuation will not sustain you unless you are sitting on a nest egg of well over a million dollars. Seriuosly! If you want to do things in life like travel, eat in the best resteraunts, upgrade your car every couple of years then you are going to require a handsome sum of money at your disposal. Even if your not anywhere close to retirement this also applies to you just as much.

 

You maybe a young couple with children and a morgage wrapped around you so tight you can hardly breath. You know the pressure put on you to keep turning the economic wheels so you have to trundle off each day to slave away for the boss.. You also know if you dont turn up you dont get paid. Wow what a concept!. So what would benefit you, both the young working family and the retiree is to seriously consder building a part time income stream online.

 

This kind of passive income will be working for you 24/7/365 days a year so whilst you sleep, on some other corner of the globe there are millions of people waking up and turning on their computers in search of products, and information.  People are visiting millions of websites across the globe and purchasing  products or services. This is truly how to leverage your time and there’s no better and more pertinent time than right now.

Is This A Scam!

At this point you are probably thinking “here comes the sale pitch..need to pull out my credit card and hit  “buy Button”! Well i’m pleased to say there aint nothing to purchase here today so you can put your credit card away. But I am going to give you the opportunity to look at possibly the best if not the best training you could get for building a very successful business online. and here is the best part(drum role please) you can set up your own website for FREE!! Please don’t equate the word “free”” here to mean of little value. It would be a real insult to what’s really on offer.

 

Always Look On The Bright Side Of life..

Even when the future doesn’t always look so rosy it’s important to step back a see the bigger picture. We are very lucky to be living in this period of time there are so many opportunities of which our parents ,granparents would not of even been able to imagine. Particulaly here in the west we are living better than Kings and Queens of the past. So it’s important to consider what we do have and give gratitude even for the smallest of things in life. You May recall the scene pictured here from the life of Brian…Always look on the Bright Side Of Life..

Maybe you like the idea of Being Your Own Boss!

Millions right now are doing this, many of whom started out making a passive part-time income and eventually gave up their full time jobs because they were making more online than they were in thier full time posistions. If this is something that interest you then keep on reading because you might just like what you here.

Let’s cut to the chase. What I am proposing for you guys and Gals is to dip your toe into the best way I know to make money ,well not just money but to build a business that you are truly passionate about. something that has you leaping out of bed to get you motivated for the day, It’s inspiring to see so many entrepreneurs building their dream business’s here, you can feel the energy and passion coming through.

Here’s your opportunity to help move you forward in creating your very own online business. I look forward to seeing you on the inside.

click this link for your freebie start up web business.

To Your Success

Marcus

masteraffiliatetraining.com