Why You Should Think Long Term to Overcome Immediate Setbacks

Hidden Lessons

It's easier to obsess over setbacks, than to try to play the long game when it comes to life.

After all, obstacles are real while the future is promised to no one.

Disappointments have a way of overpowering you, however, they are just one aspect of your life. The key is to continually move forward and to not become caught up in your problems for too long.

You mustn't allow what is taking place to overshadow your long-term plans. It was Henry Ford who said: "When everything seems to be going against you, remember that the airplane takes off against the wind, not with it."

Like buried treasure, opportunities are hidden in your setbacks if you are willing to look hard enough. Once the anxiety settles, you come to realise the real account emerges.

Life should be measured in its entirety, not by your failures. If you're lucky enough, you will live a long life. So, avoid giving too much attention to your setbacks, since you are likely to bounce back from them.

That is, don't overstate what is taking place. We have a tendency towards a negativity bias which gets the better of us. Yes, your setbacks may be real, but you will overcome them to the best of your ability.

"If you can remember to look at your long-term goals, however, it will help you put setbacks into perspective," affirms author Amy Morin in 13 Things Mentally Strong People Don't Do.

Move your awareness away from negativity and consider the long-term view.

What could be taking place behind the scenes that you are unaware of?

Is there is a hidden lesson contained within the setback?

Self-Control and Discipline

The value of adopting a long-term view is in not taking things too seriously because ultimately it will resolve itself if you are patient.

You must develop a clear picture of your intended future, instead of focusing on the setback.

Obstacles are part of every person's life. Whilst they are difficult to deal with, they allow for vital personal growth for the journey ahead.

You must adopt self-control and discipline to think long-term.

No one knows what the future holds, but if you have a purposeful vision of what it might look like, you can overcome your short term pain.

"Failures, setbacks, bad luck, disasters; they are there to serve you, not hold you back. They toughen you up and drive you to improve. Frustration fuels growth. It gives you the energy and resolve to clean yourself up, get organized, fix what you can, and take the next step," states author Larry Weidel in Serial Winner: 5 Actions to Create Your Cycle of Success.

Long-term thinking helps you appreciate that things will improve and you are never trapped in your present circumstances.

Time tests your inner resolve, your strength of character and your ability to withstand present conditions. Emotional growth occurs when you allow a situation to play out as it should.

It is difficult to take a long-term view because our minds are not accustomed to think far ahead. We are conditioned to deal with what is taking place now and typically have a limited view of tomorrow.

That comes at a cost to our wellbeing, because if we follow this script we are constantly putting out spot fires instead of working on larger goals.

To think long-term, develop an introspective outlook while reviewing your plans for the future.

Imagine Your Proposed Future

Take action however small, whether it be things such as self-reinforcement, affirmations or visualisations. Success is found in the smallest details.

In his book The Time Paradox: The New Psychology of Time That Will Change Your Life, psychologist and professor at Stanford University, Philip Zimbardo, states there are six time paradoxes that shape our lives:

1. Past-negative

2. Past-positive

3. Present-fatalistic

4. Present-hedonistic

5. Future

6. Transcendental-future

Based on his principles, your relationship with time influences every aspect of your life. So if you dwell on the past, you are less likely to appreciate the present moment and plan for the future.

The key to long term thinking is to imagine your proposed future through the power of your imagination. Focus on the smaller destinations instead of the larger picture.

For example, if your goal is to lose 10 kg (22 lbs) by the end of the year and you are suddenly injured (setback), this will make it difficult to exercise and adhere to your goal.

However, you could focus on the setback or what you can do during this period.

Use this time to fine-tune your nutritional habits by consuming fewer carbohydrates, owing to inactivity. Later, when you can exercise again you are likely to enhance your weight loss due to following sound nutritional habits.

"You need to change your self-talk in order to shift the story you're telling yourself about setbacks and adversity. You need to seek the insight or wisdom in challenging moments," affirms author Adam Markel in Pivot: The Art and Science of Reinventing Your Career and Life.

Focus on the Long Game

There is always some action to take however small, to move you forward towards your goals.

Long-term thinking is something I've followed throughout my adult life. Whilst others excelled in individual areas and gained immediate results, I focused on long-term outcomes.

I experience setbacks and obstacles like most others, yet I don't allow it to consume me. When I find myself stuck in a situation, I consider it a minor speed hump in what is a long journey.

I enjoy author Whitney Johnson's view in her book Disrupt Yourself: Putting the Power of Disruptive Innovation to Work: "As I have grappled with my own failures, and as I have watched others dealing with setbacks, I have observed several responses that seem to ameliorate failure, transforming it into a stepping-stone to future success."

That is the framework of this entire piece - using your setbacks as a stepping stone for future success. It is what esteemed Stanford psychologist Carol Dweck calls developing a Growth Mindset.

"Dweck says it's difficult to maintain confidence in a fixed mind-set without distorting the world, such as acting defensively or blaming someone or something else for setbacks," says Peter Sims in Little Bets: How breakthrough ideas emerge from small discoveries.

To overcome a setback, recognise it as a minor process in what is a greater plan unfolding. Deal with what is taking place by all means, but use the lessons to develop a Growth Mindset.

In closing, I invite you to focus on the long game for your life.

That is where the fruit of your labour lies waiting for you to seize it, rather than dwell on your past mistakes.

Plus-You Can Now Join Our FREE Mastering Success Facebook Community at www.masteringsuccess.group

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What Do You Long For?

Everyone has a longing or longings of some kind whether for love, relationships, success, recognition, approval or world travels. It's basic human nature. If you long for nothing in your life that you don't have or desire I'll wager that you are living either in denial, you have settled or given up on a dream, hope, desire or some aspect or even every aspect of life - you are existing day to day just waiting for your last day.

I'm not just talking here about goals, plans or dreams but the basic need to fill some empty part of your life. To long for can take many forms from a simple something to happen in your life today to a miraculous cure of some disease or trauma.

Why do we long? Is it pride? Ego? Arrogance? Fundamental basic human needs? Hope? Visions? Yes, it can be these any many more.

Over the years I have longed for many things in my life, career and relationships - some of them have happened while others still elude me for some reason. Do I give up - quit - keep waiting - keep trying or just accept what is and what may never be?

I don't know about you but quitting has never been in my DNA. Frustration - yes, disappointment - yes, regret - yes, but in the end letting these rule the time I have left seems to waste life - whatever it brings to me.

Yes, sometimes age, health and financial circumstances can cause us to reconsider our lifelong longings, but this doesn't mean they can't change, adjust or be replaced with something else given our new circumstances.

I am reminded of Christopher Reeves (the first Superman) after his accident that changed the rest of his life forever but if you have read his story you know that he accomplished a great deal from his wheelchair, in fact much more than many people who can walk, talk, think etc. His story has been an inspiration to me when I have faced challenging or difficult times.

But what about you - given up on something? Just because you may not be making the progress you think you should, is no reason to let go. Yes, the dream or desire you long for may take a different path or have a different outcome due to unexpected changes in your life but this is no reason to quit, give in or settle.

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The Power of Habit: 4 Steps to Creating Good Habits

People tend to think that habits are unbreakable. They feel it’s exceedingly difficult to change habits for the better. After all, that’s why so many people struggle to lose weight, quit smoking, or beat procrastination.

But, what if I told you that was wrong?

Habits can be changed. Not only that but changing a habit is easier than you think. What it does involve is thinking about them differently.

He uses a combination of research backed science and his experiences of habit change to take the reader through how to make changes in their lives.

In this post, you’re going to learn the four steps Duhigg has found that helps to get rid of good habits and create new ones.

How Habits Are Formed

We develop habits over time by creating a loop that we repeat over and over again. It’s that loop that cements habits in our minds.

There’s a three-step process that goes into every habit you form:
Cue
Routine
Reward

In basic terms, here’s how it works:

A habit is formed when a cue signals a routine that provides the brain with a reward.
When that feedback loop is created, your brain shuts off when it comes to making decisions about that loop.

This is why it’s so common for a smoker to automatically have a cigarette after their morning coffee. They’ve done that action so many times it’s cemented itself as a loop in their brain. More often than not, they light up without even thinking.

It’s also why these seemingly routine tasks are so difficult to break. When smokers are trying to quit will talk about how the hardest time to avoid smoking is during that morning coffee. It’s because when that cigarette is removed the loop is broken, and the reward is gone.

Understanding that loop is the key to success with any habit is replacing a “bad”habit with a “good” one. You do that by replacing the reward portion of the loop.


(We’ll cover each of these steps a little bit more in depth later on, so keep reading!)

The secret to success is finding a “good” reward that replaces the craving.

In this case, maybe the coffee is the reward, not the cigarette. So it could be possible that by keeping the coffee and removing the cigarette the reward is still there, thus making it a lot easier to stop smoking with that morning coffee.


Creating “Good” Habits

One way you can look at this is through creating Keystone Habits. These are like good habit dominos when you have one good keystone habit; others begin to fall in line.

Losing weight is a common place where creating a keystone habit can make a massive difference with success. We all know it can be difficult to lose weight, many people struggle with it.

What Duhigg found, however, was that researchers began to see one keystone habit that helped people to lose weight over and over again. It wasn’t exercise or drinking more water; it was keeping a food journal.

Seems simple, right? But in reality, this practice is a fantastic example of a keystone in action.

The food journal let dieters keep track of exactly what they ate. Because of this, they were able to identify foods that were bad, see if they fell into common traps, and make small dietary changes.

All of these ‘small wins’ can dramatically add up to significant weight loss over time and reinforce a positive habit loop.

Alright, so now you’re probably wondering how you can start accomplishing some of those New Year’s Resolutions and finally create good habits that stick.


How to Change a Habit (in Four Easy Steps)

Through all of his research and personal experiences in the book, Duhigg found there is a four step framework to replace a “bad” habit with a “good one.”

We’re going to look at each of the steps in the framework below.

Step 1: Identify The Routine

We know every habit has three main parts: the cue, routine, and reward. Here, the first step is to think about the habit you want to change.

Once you’ve identified a specific habit, the next thing you need to do is walk through the routine associated with that habit. So you want to think about the “the reward driving your behavior, the cue triggering it, and the routine itself.”

If you’re a smoker, think about what you do every time you light up. If you have a killer sweet tooth, try to note what is happening when you go for that cookie after dinner. And, If you consistently give up when trying, new things look at the routine around how you’re setting yourself up for success.

Duhigg found he was gaining weight because every day he went to the cafeteria at the New York Times (where he’s a writer), would buy a cookie, and eat it while chatting with friends.

This habit was the routine. It’s going to be the action you take around something.
Remember, when habit loops form, the brain just goes through the motions. What you need to do is start training your brain to think again. To change that routine, you need to get your brain kickstarted again and involved in the feedback loop.


Step 2: Experiment With Rewards

When it comes to bad habits, the reason why you stick with them is that of the reward. If your body and brain get something out of a habit, then the brain is going to keep doing it.

More often than not, it’s this reward that is the entire reason why you’re stuck in a bad habit loop. The reward is what is the response to the craving; the reward satisfies it.

What you need to do is see if you can find a new reward that will still give your craving the same satisfaction but removes the negative action.

Here’s where you are going to have to do a little bit of scientific (well not so scientific) testing. Try experimenting with different rewards.

So, the next time you’re craving a smoke with your morning coffee, try a few other routines and see if anything works. Here are a few ideas:
Have a glass of water
Chat with a friend or coworker
Do squats for 30 seconds
Look at a picture of your pet


Do that for a few days or a few weeks until you can start seeing some patterns. And right after you try each new routine, Duhigg advises you do two important things.
Write down the first three words that come to your mind
Wait 15 minutes to see if you are still feeling the craving

This makes it easier to track to see what’s working and what isn’t. If your new routine is making you miserable, note that. If you feel great 15 minutes after looking at a picture of your puppy, then you’ve begun the process of creating a replacement loop.


Step 3: Isolate The Cue
Every habit has a trigger and finding this is the key to changing your habits. Unfortunately, this is typically the hardest part.

The reason?

According to Duhigg, researchers have found that our brains are just constantly bombarded with too much information, too many inputs to quickly determine what the primary cue is.

Fortunately, there are ways to find the signal in all that noise. Duhigg talks about five major cues that almost every habit falls into:
Location
Time
Emotional State
Other People
Immediately preceding action

Here’s an example straight from the book that will help you understand. Duhigg found he had gotten into the bad habit of eating cookies every afternoon. He’d go to the cafe, buy a cookie (or two) and chat with coworkers.

He wanted to stop this habit and save his waistline, but it was hard to determine exactly what the cue was.

From the book:

So, if you’re trying to figure out the cue for the ‘going to the cafeteria and buying a chocolate chip cookie’ habit, you write down five things the moment the urge hits (these are my actual notes from when I was trying to diagnose my habit):
Where are you? (sitting at my desk)
What time is it? (3:36 pm)
What’s your emotional state? (bored)
Who else is around? (no one)
What action preceded the urge? (answered an email)

He wrote down what happened when he felt the urge for the cookie for a week and found one interesting tidbit.

Every time he wanted a cookie it was around 3:30 pm. This hour long period was the cue. To change this habit, he had to do something else to get a new reward.
This is where having a plan comes in.


Step 4: Have a Plan

Once Duhigg was able to identify the cue, he needed to come up with a plan to change it. Having a plan is the critical point here. After you’ve done the hard work of realizing what the cue is in the habit you want to change, you need to attack it with a specific plan.

Remember, because your habit is set in motion, it means your brain does it automatically. The point of the plan is to help re-wire this habit.

So, back to the example above.


After tracking his behavior and asking the questions he saw that the real ‘reward’ he got from going to the cafe wasn’t the cookie, it was able to chat with co-workers for a few minutes. He wanted to socialize.

Here is the plan he came up with:


“AT 3:30, EVERY DAY, I WILL WALK TO A FRIEND’S DESK AND TALK FOR 10 MINUTES.”

It didn’t go perfectly at first. The brain is tricky that way. Realize that forming a new habit loop is hard and prepare for the fact that you will fall off the wagon. That’s where the plan can help.

After a few weeks, Duhigg didn’t need an alarm or note to get himself up and chatting with a friend at 3:30 pm, he did it automatically. He was able to dramatically reduce his cookie buying, lost weight, made new friends, and felt much better.

His brain had re-wired a new habit.


Final Thoughts

As you go through the process of trying to change your habits, remember what Duhigg calls The Golden Rule of Habit Change:


“YOU CAN’T EXTINGUISH A BAD HABIT, YOU CAN ONLY CHANGE IT.”

Anything you want to change, you can. Just put the above steps into practice. It won’t always be easy, but once you start locking down those small wins, then the sky is the limit.

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6 Great Ways to Stick to Your Daily Routine

Are you the type of person that struggles to grasp the concept of routine? Here’s everything you need to know.

In the movie Groundhog Day (if you haven’t seen this yet, then go do that right away!), Phil (the protagonist) finds that he is in a sort of a time warp, living the same day over and over again. There’s a scene in which Phil talks to a local at the bar.

Phil: What would you do if you were stuck in one place, and every day was exactly the same, and nothing you did mattered?

Ralph: That about sums it up for me.

In a way, even though Ralph wasn’t literally living the same day over and over again (like Phil was), he was still doing the same things over and over, day in and day out. Ralph was stuck in routines that didn’t matter.

Having a Daily Routine

My younger self hated routine. I hated discipline and I didn’t understand the reason why rules existed or why they were being imposed on me. Admittedly, in retrospect, they were in part being imposed because of some tyrannical desire of the enforcer.

But, a tiny part of me knew that there was also the possibility that routine exists because it instills in you, some kind of responsibility. But, no, it wasn’t for me. I detested routine so vehemently and I hid that fact so cleverly.

Then I grew up. Being an adult is tough. It’s tough because you don’t have a routine being imposed on you anymore, unless you’re well, in prison, in which case you don’t really have a choice. But otherwise, you are free to do exactly as you please.

People will tell you to break out of routine and do exciting things that challenge you. And while this may sound good, it is not necessarily always a good thing.


The Disadvantage of Routines

Routine makes you forget why you are doing what you do. “Practice” might make perfect what I can tell you (from personal experience), it also makes for a loss of passion.

And this can be incredibly harmful, both personally and professionally (We talked about this in Dealing with disillusionment in tech).


The Advantages of Routines

The trouble with growing up, as I soon discovered, was that I had gotten so accustomed to sticking to a routine that I didn’t know what it was like to work without one. This is a problem creatives face almost every day.

Creativity isn’t supposed to be work and creatives are generally not too happy with sticking to a schedule. Often, it actually becomes difficult to channel creativity, which is inherently spontaneous, into work, which is almost everything but.


Working for a software firm now, I often like to relate the process of software development to the process of writing a story.

It’s almost like magic, when all the different pieces finally fall together and you have a finished product that you can be proud of.

This is why it requires just as much creativity and out-of-the-box thinking as say, a designing/writing job, if one has to be a truly accomplished programmer.
6 Great Ways to Stick to Your Daily Routine

Now coming to the crux of why you need routine, I will sum it up in the following words – Being creative and innovative is not sufficient. You also need to get things done.

Here are 6 great ways to set a good routine and stick to it.


1) Define Your Routine

And in order to get things done, you need to have a process. Every individual would do well to develop a process that works well for them.

If you’re a leader, instill that sense of process in your team members. A good routine could well be the difference between simply talking about things, and actually getting out there and accomplishing them.


2) Have A Cheat Day

What I’m trying to say is: don’t stick to your routine. I probably sound like I’m contradicting myself here but I’m not. Once you have found a process that works for you, make sure you set aside a day of the week on which you don’t stick to your routine.

Put aside that one day to do things differently or do different things. You never know! You might find a new way to do things. You might even find something, to work on, that you had never really considered significant before.


3) Have A Pre-Routine
Before you actually start your routine, do something that doesn’t challenge you much. For me, the beginning of the day is when I read up on the latest articles or any news bits in tech that I might have missed.

It takes little to no effort to get started on this, but because I have mentally included it to be part of my routine, I can be prepared for what I have to do next.

4) Don’t Play the Blame-Game

Procrastination is our worst enemy. I have spent ages procrastinating, when I should have been working, and eventually blaming someone else for my lack of results. Having a routine makes you aware of what you didn’t get done, and consequently puts the ownership of your work entirely in your hands.

I’ve found that it’s easier for me to assess my performance if I have set aside some benchmarks for what I expect of myself.

No one else can do that for you. Make yourself accountable for your work.


5) Calendars and To-do Lists

Use a to-do list for one-off activities and schedule your recurring activities on Google Calendars. The best part about Calendars are the pop-ups and notifications that make sure you don’t forget to get something done.

When you’re reminded/told to do something, there’s a greater chance that you’ll actually do it.


6) Eliminate Hindrances

A new routine is difficult to stick to and often you’ll find yourself faced with distractions that can lead you astray. What you can do is examine your routine and identify those exact moments where you feel like things are going south.

Once you pay more attention to the difficult bits, it makes it easier for you to stick to a routine as a whole.



To sum up, routine is an important part being able to consistently put all your effort and focus on your dreams. Which is why adopting the habit of a good daily routine is something you definitely need to do. As you get into that habit, you’ll find it harder to get out of.

Here’s a recap on 6 great ways to stick to your daily routine:
Define your routine
Have a cheat day
Have a pre-routine
Don’t play the blame game
Calendars and to-do lists
Eliminate hindrances



Thanks for reading, don’t forget to comment below with your thoughts!

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The 15 Success Habits All High Achievers Have

Ever wondered what success habits separate high achievers from the rest of the dreamers?

Some people perform better. They achieve more and always succeed in what they do. But what more do they have that helps them get such results?

Truth is, they aren’t any different from us – at the beginning we’re all equal. But what differentiates them from the rest is the behavior they adopt on the way to achieving their dreams.

15 Success Habits High Achievers Have

High achievers have different habits than the average people. Their days consist of others activities and their head is full of other thoughts.

So here are the success habits and best practices of such people that make them stand out, get things done and move forward:


1. They Get Up Early

The average person needs a lot of time to wake up. That’s because he usually goes to bed late, stays in front of the computer, and is now hitting the snooze button, trying to put off starting the day.

But if that’s the firth thing you want and think about in the morning – how to avoid an early start of the day – then how do you expect the rest of it to be any better?

A different approach, however, is to go to bed earlier and have a good sleep. To wake up motivated to take action because you got stuff to do. To face the day, make the most of it, realize what a gift it is and be excited about what it will bring.


2. They Read

Instead of checking email and using your phone all the time, watching TV, being on all social medias and constantly updating random statuses, you should sit down and do some reading, or writing.

That’s an activity for your free time that will make you think, grow, learn and improve in general. And it’s what high achievers do daily.


3. They Have A Morning Routine

Another thing you’d better do after getting up early is to have a success ritual.

The benefits are amazing – you get energized, boost productivity, jumpstart the day, have time for yourself, plan out the stuff you need to get done later, and have a peaceful morning.
So think about it if you don’t have a routine already.


When you’re serious about becoming successful and achieving more in life, sleeping in is not an option.

But it’s also important how you spend that first hour after leaving bed. And filling it with productive, positive and creative activities like meditation, a quick workout and some writing or reading, is the best option.


4. They Have A Vision

A life without direction is pointless.

Those who actually achieve something and get somewhere, are seeing that place much earlier than the time they actually get there. Because in their minds, they’re constantly visualizing the upcoming success in details.

That’s a powerful technique that can get you closer to whatever it is that you want in life. No matter how big.


5. They Rest Properly

Successful people sleep well, take breaks, power nap, meditate to clear their mind every day, and have other rituals that help them relax, rest their body and mind, and not feel drained at the end of the day.

This helps them work harder, be more focused, get better results, and eliminate stress and depression.


6. They Take Responsibility for their Actions

Blaming other people, or even circumstances or life in general, is an awful habit many people share. But that’s not how a determined person sees things.

Instead, he takes responsibility for his actions, even if he’s made a mistake, learns from it, accepts it, and moves on trying to do it right next time.


7. They Talk About Ideas with Other Purpose-Driven People

If you’re surrounded by negative people who let you down, complain about their lives all the time, or are just talking about other people and events in their life, you won’t change for the better.

But you can still turn that around and choose to communicate with positive individuals, spend time with creative people, full of life and positivity, ambitious human beings with goals and dreams.
And soon you’ll see yourself thriving.

After all, environment is crucial for success and we’re the average of the five people we spend most time with.


8. They Have an Evening Routine

For maximum results you should start the day with a morning routine, and end it with a bedtime ritual.

It may include stuff like examining the day and assessing your performance, making a plan for tomorrow, brushing your teeth and flossing, meditating (again), and doing some reading so that you can go to sleep faster.

And it definitely doesn’t include any food, electronic devices, alcohol, or falling asleep on the couch in front of the TV.

9. They Prioritize

Even if you have 50 things to do today, there are just a few that are really important. Your job is to define them and focus on them first.

These are the things that help you move towards your goals, that help you improve, earn more, be in a better shape, etc.


10. They Say ‘NO’ to Some Things

High achievers know they have to say ‘no’ to stuff that seems pretty tempting now, but which can only harm them in the long term.

So they often miss parties or other social events, get up early even though they really want to stay in bed, work out when their mind tells them to stay in front of the computer for a little more, and don’t eat the junk food they crave.

Sacrifices like that are what shapes your character and make you the person you need to become in order to lead the lifestyle you imagine.


11. They Grow Spiritually

As I mentioned, some of their best (and daily) practices include reading, meditating, interacting with creative and passionate people, etc.

And all that helps them grow. Soon, it becomes a habit for them to look for chances to learn new stuff, try new things, gain experience and evolve.


12. They Eliminate Distractions

Distractions are everywhere. And always will be. But if we realize how important our current activity is, and choose to focus only on it, other people coming in the room, notifications, worries, fears and random thoughts won’t matter that much.

So concentrate on what you’re doing now. And if it’s connected to your dreams, you’ll find a way to eliminate everything that distracts you and will actually get some work done.


13. They Take Immediate Decisions

People usually spend too much time trying to make a decision. Even if it’s an easy one, they struggle with choosing an option as they try to choose the best one.

But you should let go of perfectionism. And, instead, just take one of the two things and make the best of it.


14. They Get Rid of Time-Wasting Activities

Most of the things we do daily aren’t productive. In fact, they are only slowing down our self-improvement process. And the best we can do is stop doing them and do more of what works and has helped so far.

Reading newspapers may not have any positive effect on you, but if you spend that time planning out your whole day in details, you’ll be much more productive and will see the bigger picture of where you’re heading in life.


15. They Approach Other Successful People

Often we’re too scared to even try to talk to someone that’s superior to us. But people like that are usually friendlier and more open-minded than we expect.

After all, they too started somewhere and wanted to change and ask more successful individuals for advice. So they might as well take the time now to give you some tips, help you in some way or encourage you and give you feedback.


In Conclusion

Great habits, right? And none of them are hard. You can start applying them right now. But start small – one change at a time.

Can you add other practices that lead to greater results in life?

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6 Ways To Eliminate Distraction, Find Focus and Get More Done

We live in a world of distraction.

From the constant buzz of incoming text message alerts through to ceaseless chatter and noise in the office, it can be hard at the best of times to concentrate and get work done.

Think about your daily routine – do you ever find yourself:
Feeling distracted from your work?
Struggling to find focus?
Procrastinating important tasks?
Not getting as much done as you would like?

If you answered yes to any of the above, then you need to keep reading.

In this article I’m going to teach you six of the most effective ways to eliminate distraction, find your focus and get more done by beating procrastination.

Whether you’re a student struggling to concentrate on your studies, an office worker needing to get more done to keep your boss off your back, or an entrepreneur whose very business survival is dependent on, you will get value from this article.


Use Website Blocking Software to Free Dozens of Hours Each Week

How much time do you think you waste on Facebook, Twitter or other social networking websites?

According to a 2013 Ipsos study, we spend an average of 3.6 hours a day getting social online.This figure doesn’t even include the use of other websites such as online stores or message boards.

My point should already be obvious – if you are wasting precious time every day on social media or other specific websites, then you need to do something about it. Otherwise you are simply throwing time down the drain, which you can never get back.

The easiest solution is to deploy a site-blocking tool (I use StayFocusd for Google Chrome) that allows you to set up a blacklist of websites that unnecessarily consume what would otherwise be productive time.

There are different solutions depending what browser, operating system or device type you use. However, any solution that allows you to create a list of sites and a maximum daily time limit for them (before you are blocked until the next day) will work fine.

All that is left is for you to identify the sites that waste your time, and then add them to the list. It pays to be honest here; don’t leave a site off the blacklist if you do have a problem with using it to waste time.

Think about the productivity and future benefit you can generate by using your “social media time” in a more effective manner.

Here’s a personal anecdote to show you the value of diverting focus from time-wasting websites to other tasks: A few years ago I was spending at least two hours a day on Facebook.

This meant that every week I was losing 14 hours scouring albums of friends’ party photos, and clicking pointless cat video links. This was time I could never claim back. I decided that something had to be done and blocked myself from visiting Facebook for more 30 minutes a day using a site blocking browser tool.

This extra 1.5 hours I now had in my day was put to productive use. I started a blog (about overcoming laziness and procrastination, funnily enough) which has continued to pay dividends ever since.

It now earns me some handy extra money every month, which I can put towards paying bills or keeping myself in guitar equipment. The blog also serves as a fantastic channel for my “creative energy”, which keeps me feeling positive and energetic.

Had I not banished that 90 minutes of daily Facebook browsing, I would never have had enough time to create my blog (although I would have been a mastermind on cat videos!)


Interval-Only Phone Checking to Enhance Focus & Beat Procrastination

Search around your desk or workspace for your mobile phone. Is it within arms’ reach? Chances are it most likely is!

Cell phone addiction 21st Century affliction, in which we find ourselves constantly checking our phones for the latest text message or missed call.

Unfortunately, this is disastrous for productivity. Constantly checking your phone for missed texts or calls will distract you from productive work, and encourage hours of needless procrastination on a weekly basis.

The best solution I have discovered is to be absolutely ruthless with allowing yourself an opportunity to check your phone only at set intervals.

When I need to get work done I will only check my phone once every thirty minutes. If there are no messages or missed calls, then I put it down immediately and get back to work. During this “phone free time” I actually place the device in a draw, so it is out of sight and out of mind.

By keeping your phone checking to a regular schedule you are less likely to become distracted by the oh-so-addictive nature of text messaging and mobile browsing!



Write a Daily To-Do List to Guide You to Productivity and Action

I’m a firm believer in to-do lists as being one of the most effective ways to help you find focus and prevent distraction from taking hold.

You should enter every new day armed with a comprehensive checklist of tasks you want to complete.

These tasks can encompass work-related items, such as completing an important report or filling out your expenses through to everyday tasks like fetching groceries or arranging a service for your car.

Before you go to bed each night, you should create a to-do list for the following day. Leave some time free for tasks or duties that pop up unexpectedly (such as when you get to work and your boss tells you that you have to drop everything and do something urgently) but nonetheless be as detailed and as comprehensive as possible.

A to-do list that has been well thought out will help you to overcome procrastination, as it challenges you to ensure that every item is completed in time.

Make it a personal credo to never get to the end of the day without having finished all the tasks on your list.

The amount of extra work you will get done by following this strategy will astound you.


Use Noise-Canceling Headphones to Prevent Distraction & Improve Mental Clarity

This is one of my “secret” strategies for eliminating distraction, especially in an office or college library environment.

I’m sure you don’t need reminding how frustrating it can be when people come up to your desk or workspace when you are supposed to be working, and then distract you from getting stuff done.

The solution is simple: You need to create the impression that you are hard at work.

As a rule, most people are loath to interrupt others who appear fixed deeply in a state of productivity.

By wearing headphones while you work, you are sending a strong message to your co-workers that you are doing important work, and you should therefore not be interrupted.

I recommend noise-canceling headphones because they also provide the benefit of blocking out distracting noises, such as others talking around you, and help you to establish a mental sanctuary from which you can elevate your focus and drive.

Take a look in your local electronics store (or online) and find a pair that suits your budget. If you want to eliminate distractions and get more work done, then you cannot afford to ignore this method.


Discourage Unnecessary Face-to-Face Interactions with Colleagues to Minimize the Risk of Distraction

If you find yourself in an environment where the headphones trick wont work (e.g. your office has a policy against allowing employees to wear them) then you need to be a bit more overt when it comes to telling others not to distract you.

In any place that values productivity and effective work, you should not have to feel bad about asking those around you to refrain from disturbing you.

In a few different offices I’ve worked in, I asked my managers whether they had any problem with me sending a friendly group email to my colleagues asking if they wouldn’t mind emailing me first with any requests before coming to see me in person.

The benefit of this strategy is immense: It allows you to “screen” for pointless distractions before they invade your personal space bubble.

The annoying co-worker who was about to come and divert your attention away … just to tell you spoilers from the new Game of Thrones episode? Now he either has to email you first (and how likely are you to give him permission to distract you?) or more likely he will just not bother at all.

Another tactic worth using is to put up a do not disturb sign, during times when you really are pressed to get lots done. This will help you to prevent distraction by discouraging others from interrupting your important work.

If you’ve ever read The 4 Hour Work Week by Timothy Ferriss, then you’ll probably recall that he was a big fan of creating a working environment where you control other peoples’ access to your time and focus.

I support this idea too; and by politely requesting that your colleagues (and even friends and family) avoid “unsolicited” attempts to pull you away from your work during the times you need to be productive, you’ll soon develop much better focus and grow a productivity mindset.


De-Clutter Your Workspace to Create an Environment That Promotes Taking Action

Visual clutter is highly distracting for most people. It provides an avenue for diverting full attention to the work you need to complete.

Therefore, one of the most effective strategies you can deploy to enhance your focus and prevent distraction is to reduce that clutter.

I suggest starting with your physical surroundings. If your desk looks more like a battleground than a cohesive workspace, then you need to start tidying in a ruthless manner.

If you’re working in front of a computer, then try de-cluttering to the point where you only have your screen, keyboard, and mouse in front of you.

Invest in some drawers (if your desk doesn’t already have them) and put other items, such as notepads and pens, in there – keeping them out of sight and unable to distract you, but still within arms’ reach if you need them.

Another thing to consider is removing clutter from your computer itself.

A computer desktop that is littered with icons and folders does not make for a streamlined or efficient workspace, where you can easily take action and get work done.

Arrange your documents using a precise folder system, and try to keep visual clutter to a minimum. Another benefit of this is that you’ll be able to use your computer more efficiently – you’ll find it easier to locate important documents and files.

While I’m on this subject, a true distraction demon that you need to avoid where possible is tabbed browsing. As computers and smart devices have become ever more powerful, the ability for us to have loads of browser tabs, windows, and programs open at once has grown dramatically.

While more powerful computing is a great thing, it also has its downsides for those of us who struggle with distraction and wasting time online: Tabbed browsing and multiple programs make it too easy to flick from work to play.

Your brain simply cannot process all that information as once; so stick to having a couple of tabs/windows/programs open at once. Your favorite online shopping site isn’t going to disappear if you no longer have it open every time you hit the Internet!


Conclusion

You don’t need to be a slave to distraction, lack of focus, and inaction.

By deploying the strategies you have learned in this article, you’ll be able to develop hawk-like focus, and kick procrastination to the curb.

I’ve armed you with the tools … now get out there and finish the job! The benefits you’ll see in everyday life that accompany better focus and motivation will last you a whole lifetime.

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10 Unique Tips To Wake Up Early

Getting yourself to wake up early can be challenging, however, the benefits of waking up early can also be quite rewarding. Studies have shown that the early morning riser is usually more proactive, optimistic, healthier, and happier in their overall life. As an entrepreneur starting early and making the most of your day is extremely important. So stop wasting time, set that clock back, and wake up early!

1. Get Enough Sleep

Easier said than done, I know, but here are some quick tips that will help you achieve that beauty sleep your body needs.

Stop drinking caffeine 4-11 hours before bedtime. The Journal of Clinical Sleep Medicine states that caffeine intake 3 hours before sleeping showed a decrease of 5% in the the quality of sleep and a reduced sleep time of 25-30 minutes. Keep in mind, coffee is not the only caffeine stimulate – chocolate, sodas, energy drinks and protein bars are all other sources to be wary of before bed.

Let your body metabolize alcohol before bed. Alcohol is deceiving, it may send you quickly off to a blissful slumber, but the problem with intoxication doesn’t lie in the ability to aid sleep,rather, the quality of sleep that ensues. “The problem is, in a single night, as the alcohol is metabolized during the second half of the night, it creates more fragmented sleep,” says neurologist and sleep expert Jessica Vensel-Rundo, MD. Don’t worry, your nightly glass of wine is still okay, just make sure you give yourself at least an hour before bedtime to metabolize the alcohol.

Go to bed early. If you want to wake up early you need to go to sleep early. Adults need anywhere from 7-9 hours of sleep. Going to bed early can sometimes feel like a punishment, making us feel like we are missing out on hours of me-time or time with our spouses. It’s time to take back our nights and make them count, if we want to wake up early we need a nightly routine!


2. Create A Nightly Routine

Power down, turn off all your electronics 1-2 hours before going to sleep. Yes, I know, this might mean having to wait until tomorrow to finish that episode of The Voice. Even the smallest of light emitted from our electronic devices miscue the brain and promote wakefulness. Along with light emitted from our devices, be wary of any light sneaking around your bedroom. The power buttons on computers, bright alarm clocks, or cable boxes are sources of light you may not realize affect your sleep, you may want to hide these light ninjas with some electrical tape.

Once you’ve powered down, soak in a relaxing warm bath filled with lavender bubbles. Okay, you can skip the bubbles if you want, and even the bath – but taking a warm shower before bed helps relax the muscles, preparing the body for a good night’s rest.

Set out your clothes for the next day. Whether you’re headed to the office or for a run, setting out your clothes can be a great way to save time in the morning.

Set 3 goals for yourself to accomplish the next day before going to bed. Setting goals or tasks for yourself to do the next day will help you wake up early with purpose.

Whatever you decide to do with your nights, make sure you create a relaxing routine for yourself that encourages proper sleep habits.

3. To Snooze Or Not To Snooze

Find the right alarm clock to wake you up. Does your blood pressure spike every time you hear that annoying beep of the alarm clock? Do you constantly hit snooze and fall back asleep? Maybe it’s time to try something new. Spend some time figuring out what your body responds to best – maybe it’s the natural light of the sun that wakes you up peacefully, in which case clocks such as the Philips Natural Wake Up Light might work best for you. Or maybe you need an alarm that will get you out of bed and moving, in which case an alarm app such as Walk Me Up, an app which makes you walk around the house to shut off it’s annoying alarm. Maybe the solution is as simple as setting your favorite song as your alarm clock tone instead of that anxiety triggering beep.

To snooze, utilizing the inverted snooze. I’ve heard time and time again that snoozing your alarm clock is the worst thing ever…that is of course IF you go back to sleep. Some people, such as myself, find it helpful to set two alarms. One alarm is set 10-15 minutes before your actual wake up time. When your first alarm, or the “false alarm”, goes off you give yourself 10-15 minutes to do anything your heart desires (with the exception of going back to sleep). I, personally, love the inverted snooze and usually use my first 10-15 minutes laying in bed checking emails, Facebook, or playing games on my phone.

Not to snooze, the art of jumping straight out of bed. This method is less familiar to me, but most people swear by it. When your alarm clock goes off there is absolutely no snoozing, you are out of bed and beginning your day. Things like having the coffee pot set on automatic drip or having an alarm app that makes you solve word problems seems like motivating ways to make this method work.

4. Let There Be Light
Turn on the lights when you wake up. Our bodies naturally associate light with the sun, meaning daytime and wakefulness. Consider turning on the lights immediately upon waking up, or investing in a timer that will turn on your lights in association with your alarm clock.

5. Scents For The Senses

Start diffusing your house with essential oils that promote wakefulness. What we smell can have a big impact on how we feel. If you don’t already have an aromatherapy diffuser you may want to consider buying one, it will wake up your senses and leave your bedroom smelling unbelievably good. Citrus, rosemary, peppermint, and eucalyptus are all scents that are known to help energize, focus, and stimulate the brain. Don’t just diffuse these scents in the morning either, diffuse throughout the day and even change the scents at night to relax and encourage slumber.

6. Make Your Bed

Making your bed every morning is a small way to make a large impact. Not only does making your bed create a welcoming and relaxing environment for you to return to at the end of the day, it also makes us think twice about slithering back under those freshly folded sheets.

7. Be Active

Do some form of exercise first thing in the morning. We aren’t all morning joggers or gym attenders, but doing some kind of activity should still be a goal for all of us. Meditation, yoga, dancing, and stretching are all great activities to add to your morning routine. Mornings are usually tight on time, but even 10 minutes of stretching will make a difference. Stretching first thing in the morning increases blood flow, which in turn increases concentration and sharpened senses throughout the day.

8. You Are What You Eat

Breakfast is the most important meal of the day. We’ve all heard this saying before, but what isn’t said is – “Breakfast is the most important meal of the day and so is what you eat.” Kick that sugary cereal to the curb and treat yourself to breakfast foods that wake you up – oatmeal, eggs, apples, greek yogurt, honey, and grapefruit are all foods that stimulate your mind and body for hours to come.

Drink a glass of water before your morning coffee. If you’re anything like me, we’re reaching for the coffee pot before anything else in the morning. However, studies show that drinking water upon waking up triggers our metabolism, fuels our brains, and re-hydrates our bodies. So down that H20 before you do anything else!

9. The Power Shower

Take a 90 second cold shower. I will admit this tactic seems harrowing, however, the science behind it is undeniable. Take your morning shower as normal, but at the very end switch the water to cold for 30 seconds and then back to warm. Repeat this cold water torture one more time for 1-3 minutes and then turn the water completely off. Cold showers naturally wake you up by increasing your heart rate and triggering a rush of blood throughout your body. Additionally, cold showers refine your hair and skin, stimulate weight loss, and improve 

immunity and circulation. 

10. Wake Up Early And Reward Yourself
Make time for something in your morning routine that makes you smile. Whether it’s enjoying a freshly brewed french press, a crossword puzzle, or a quiet morning stroll – do something in the morning that you love. Doing something we love early in the morning will not only motivate us to wake up, it will help kick our day off with a positive start.

Hopefully, at least one of these tips will help energize your mornings and create a productive workday.

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