Tips For Dealing With Distractions at Work

Tips For Dealing With Distractions at WorkTips For Dealing With Distractions at WorkThree of the greatest distractions at work are the computer, otherbei workers, and your personal life. Each of these distractions can be best addressed by following one simple rule remove the distractions. The Internet A 2012 salary.comsurvey reported at the top of the wasted time list was employees accessing the Internet for personal business while at work. 64% of respondents said that they visited non-work related websites every day while on the job. While only 39% said they wasted an hour or less each week of their employers time, the remaining 61% admitted to wasting two to ten hours each work week on personal Internet tasks while at work. At the top of the time waste list of websites was visits to facebook inc (41%) and LinkedIn (37%) - perhaps looking to network for a better job? At the bottom of the website list was ESPN, Twitter, and Pinterest.The top three reasons stated for seeking enter tainment, social connections, or just general browsing on the Internet while at work were not being challenged (35%) long work hours (34%) and no incentive to work (32%.) Men (69%) spend mora time on the Internet while on their employers time card than women (62%) and the age group that is most likely to kill work hours on personal computer time is 35-45. The problem of overcoming the compulsion to check Facebook (every hour on the hour) while at work is so strong that an entire new product industry has emerged. Google internet blocker productivity and you will see a wealth of software options that are designed to limit your time and access to certain websites in much the same way parental control software limits children. Some of the programs are so hard core that if you try to adjust them to give yourself more time, or attempt to visit sites before you are allowed, they will take over your computer and ban you from certain sites for 30 days or longer. But you do not have to go to such extremes. Wasting time at work is a habit, and habits are best broken when replaced with new habits. Coworkers Can Be a Huge Source of Distraction Coworkers can be a huge source of distraction - even when we dont like the person doing the interrupting. It is important to set boundaries with coworkers, the same as you do for children, dogs, and in your personal relationships. If you know that asking someone in passing how are you today? will elicit a long missive about their horrible morning - stop asking. If a coworker who always ask if you can spare a minute, and it turns into an hour, next time they ask, schedule a meeting, a lunch date, or suggest an alternative such as thats really a human resources issue or you should discuss that with your boss, spouse, etc. - not me. To tune out annoyingly loud coworkers and cubicle neighbors, try wearing earplugs or noise canceling/reduction headphones. If you are allowed to listen to music at work - even better. If someone asks you why, it is a perfect opportunity to say you dont like listening to other peoples music, or overhearing conversations and phone calls of others. Best line for responding to annoying coworkers who interrupt you with a personal crisis (or latest gossip) Im really busy right now but Ill get back to you when things calm down. Bringing Personal Baggage To Work You had a fight with someone you care about. Your favorite pet is sick. Its your grandmothers birthday and you forgot to get her a present. You forgot to pack your kids lunch. Whatever personal distractions are in the back of your mind, we all have them. The best defense against bringing your personal life to work is a good offense. Sometimes technology itself becomes distracting (Instagram and game apps should not be your most used items on your phone) but can also help you keep your business and personal life in check. Schedule appointments and reminders on a device (your phone or computer) - not on a paper calendar. Microsof t Outlook is one of many PC software programs that can help you organize email, keep one master, or multiple calendars, contact lists, and even keep notes, and send you reminders. Sync your calendar, reminders, contacts, etc. with your phone. If you forget your kids lunch on a daily basis, you can set up a simple reminder - one time - that repeats every day. You might not take your PC to work with you, but chances are your cell phone is always nearby. You can also simply use your phone for your calendar and notes - but choose an app that will allow you to set reminder alarms. The key to simplifying your life is using as many set it and forget it options as possible. When you use technology wisely, your electronic devices can do your worrying for you. If you know you are going to get a reminder, your mind will relax knowing it can forget little details that clutter your head with distractions and worries. The less you have to keep in the forefront of your mind, the better you will be able to focus more on what is right in front of you. Tips For Dealing With Distractions At Work Turn off email and all other automatic notifications. You are already a frequent checker flyer - you dont need more reminders you have a new message on Facebook. Turn off your cell phone - especially if people send personal texts all day long. Make it inconvenient to log in - log out of all websites that are not work related, in fact, if you dont need the computer, turn off the screen. Keep your desk clutter free. The more visual clutter you have to deal with, the more likely you are to seek out distractions from the chaos in other things. Tell workers that stop by to chat you dont have time to talk now unless it is about work. If they dont take the hint, pick up the phone and say, sorry I was just about to make a call to a client. Pretend to dial. Instead of checking in with social networks, jot a list of the things you want to accomplish that day, then take a friend to lunch to reall y get a social connection going. Rely as much as possible on technology to worry for you by umgebung reminders for the things you have to do each day. If the reason you find yourself distracted at work is because you are bored or dont feel challenged, the solution is even easier ask your boss to give you more work. Most will be happy to comply.

Study finds that morning people are less likely to get breast cancer

Study finds that morning people are less likely to get breast cancerStudy finds that morning people are less likely to get breast cancerWell here is another great reason to be a morning person. New research conducted in the UK found that women who wake up earlier in the morning have a lower risk of developing breast cancer.The researchers from the University of Bristol in England looked at data from180,215 women enrolled with theUK Biobank project, and 228,951 women who had been part of a genome-wide association study of breast cancer led by theinternational Breast Cancer Association Consortium and found that women who prefer mornings have a 40% to 48% reduced risk of developing that type of cancer.Basically, one in 100 women who label themselves as morning people developed breast cancer, while two in every 100 women who arent morning people develop it.Findings show that sleep and breast cancer are linkedAnd bad news if you are a big sleeper. The study also found that women who sleep more than seven to eight hours have a 20% increased risk for each additional hour after that that they slept.Dr. Rebecca Richmond, a research fellow in the Cancer Research UK Integrative Cancer Epidemiology Program and the Epidemiology Unit at the University of Bristol, said in a presentation about the study reported by CNNWe know that sleep is important generally for health. These findings have potential policy implications for influencing sleep habits of the general population in order to improve health and reduce the risk of breast cancer among women.She added, Sleep is likely to be an important risk factor for breast cancer, but it isnt as large as other well-established risk factors like BMI or alcohol.The study used a genetic methodknown asMendelian randomization.

Heres how to know if youll be successful

Heres how to know if youll be successfulHeres how to know if youll be successfulLife is complex and messy. It can be extremely difficult to get traction, let alone find motivation.But motivation is something you can learn to create at will. Becoming deeply passionate is also within your creative control. As a result, you can completely predict your own success. You can choose to become as successful as you desire.Heres how1. Turn success into a game, leidlage a grindLife is a game, play it. - Mother TheresaWe hear a lot about people grinding these days. That sounds awful Grinding day in and out is a path to burnout and misery.The best performers in the world dont grind, they game For example, Warren Buffett became good at selling because as a child he would go door-to-door selling chewing gum. But he welchesnt focused on making money. Instead, he welches fascinated trying to figure out which flavors sold best. Even back then, he was trying to make predictions. Hes still playing the saatkorn games.According to author, Daniel Coyle, If it can be counted, you can turn it into a game. Rather than practicing in a tedious and boring way, youre far better-off turning your practice into a game. This is why CrossFit is so successful. There are objectives - where you start and complete new challenges.I recently had this experience learning Spanish on the app, Duolingo. I started seeing how many objectives I could complete in a single day, and how many days I could compete challenges in a row.2. Know that you can succeedIgnition (n) The motivational process that occurs when your identity becomes linked to a long-term vision of your future. Triggers significant amounts of unconscious energy usually marked by the realization That is who I want to be. - Daniel CoyleTheres a moment when you see what you want and a voice organically speaks within you - I could be that.This experience is pivotalHow could you ever become an Olympic Athlete if you didnt at some point see it a nd believe it in your mind?Put simply, you need to have an identity shift. No wannabe ever made it big. At some point, they either gave up on their dream or stopped being a wannabe.During my research as a graduate student, I studied the difference between wannabe entrepreneurs and successful entrepreneurs. None of the wannabes actually saw themselves as entrepreneurs. They hadnt had the shift where they fully identified themselves as entrepreneurs. Conversely, successful entrepreneurs saw being an entrepreneur as who they were.That identity shift happened as they began investing money into their entrepreneurial goals, and as they made the conscious decision - this is WHO I AM. Your identity follows your behavior. Therefore, this shift wont happen until after you begin acting into the new role you plan to play. You dont start with faith. You choose to have it. Its a conscious choice, followed by behavior. Then identity and motivation follow.3. Stop hiding itWhat other people think o f you is none of your business.If you want to remain mediocre at something forever, keep it to yourself. If you want to become extremely successful, then openly share your dreams with your loved ones.Harmonious passion is about living an integrated, rather than a compartmentalized, life. The mora aligned you become on who you are - the more congruent all areas of your life will be. Moreover, the more honest you are with the person you intend to be, the more support and love youll get from friends and family. Theyll also hold you accountable to your dreams and goals if they see you not making progress.How can you involve key people into this quest?How can you connect this passion with other areas in your life?4. Create a vision that worksIt doesnt matter what your vision is. It matters what your vision does. - Peter M. Senge, The Fifth DiscipleWhats your vision?More interestingly, what does your vision cause you to do?Rather than worrying so much about what your vision is, you shou ld be thinking about what your vision is doing. What is it doing to you? What is it doing to your environment? Your behavior? Your relationships? Your aspirations? Your income? Your impact?Are you and your external world transforming in powerful and inspired ways? If so, then your vision is working. If not, then adjust the vision to ensure it focuses on execution and transformation.Thats the fruchtwein important consideration - is your vision working?5. Practice privately 5-10x than you perform publiclyPrivate victory always precedes public victory. - Stephen CoveyKobe Bryant was always the first person in the gym and the last to leave. He worked harder than anyone else. He had more coaches and trainers. He was always pushing his own limits and perfecting even the smallest facets of his skillsets.When practice becomes the game for you, thats when youre about to explode in your progress.Why?Because practice is all about perfecting skills. True practice and learning force you to deep ly examine the chinks in your armor. You are only as strong as your weakest link. In a world that tells you to ignore your weaknesses, true practitioners do the opposite.6. Carry a notepad everywhereI take notes like some people take drugs. There is an eight-foot stretch of shelves in my house containing nothing but full notebooks. I trust the weakest pen more than the strongest memory, and note taking is - in my experience - one of the most important skills for converting excessive information into precise action and follow-up. - Tim Ferriss, in the blogpost, How to Take Notes Like an Alpha-GeekYour mind can be like a well. It takes pumping the well for a while to get the ideas and creativity flowing. However, if you get the well pumping, then all of you have to do is keep it going. You can get to the point where the ideas and insights keep coming coming coming.Your responsibility at that point is to take notes. If you ignore those subconscious promptings, they will stop coming. Taking note, adjusting your mindset, and shifting your behavior is HOW you pump the well. Its how you keep the ideas flowing. You must continually be shifting the connections and model.7. Quickly address mistakes, or youll stop learningIt is tempting to think that just because one understands certain principles one has learned about the discipline. This is the familiar trap of confusing intellectual understanding with learning. Learning always involves new understandings and new behaviors, thinking and doing. - Peter M. SengeLessons are repeated until learned.According to Brain-scan studies, if you do not address a problem in 0.25 seconds after a mistake is made, then you probably wont do anything about it. Youll shrug your shoulders and keep going. This is really bad for learning. Youre just more deeply engraining the negative behavioral cycle into your brain.Performance experts have found that if you address your mistakes immediately, you can learn more in 5 minutes than most p eople do in 30 days. If you simply address your problems and the spot, correct them, and learn better ways, then you dont have to continuously repeat the problem.8. Face your pain, or it will be buried and stunt your growthIf you dont know how to control your emotional reactions and theres a refractory period, and you let that emotional reaction linger for hours or days, it turns into a mood. So you say to someone, Whats wrong with you? The person says, Im in a mood. Then you say, Why are you in a mood? They say, Well, this thing happened to me five days ago and Im having one long emotional reaction. If you keep that refractory period going for weeks and months, youve developed a temperament. If you keep that same refractory period going on for years, its called a personality trait. - Dr. Joe DispenzaLearning and growing are emotional and often painful experiences. Sometimes, things happen in life that you didnt plan for nor were you responsible for - traumatic experiences.Whether caused by you or someone else, when you go through a painful experience, that experience can only become one of two things to you. Its either going to become a long-term problem, or its going to become a core strength.When you experience a powerfully emotional experience, you experience what is known as a refractory period - which is your physiological response to an experience. That period should ideally be short, but often people dont cope well with experiences. Sometimes. the refractory period of a certain experience can last years.For example, you have a really intense experience and that experience changes you. Until you directly face and walk-through that issue, it will always be a part of you. In fact, you will remain the same person emotionally until you learn that lesson. I know people who had rough experiences as teenagers who are still subconsciously playing out the same emotional experiences from that episode. They havent learned or changed since that event.This is a p ainful and ineffective way to live. This is not to diminish the pain and suffering that people have gone through, or the negative ripple effects that have since been created. Its simply speaking to the truth of the matter - the only way out is through. You cant avoid it. You must face your deepest fears or youll always be a slave to them.In a recent interview, Josh Waitzkin described an experience where he almost died. He was doing underwater breathing techniques and accidentally passed-out. Rather than allowing a long refractory period to occur, he said that he was back in the water 2 days later.He didnt want that traumatic experience to become a lifelong weakness. He didnt want to train his body to live in the trauma. He walked straight into the trauma and pain and fear and quickly re-established his relationship and control over the situation. Therefore, that experience became an incredible blessing and learning and experience.9. Have fun milestonesCelebrate small victories ofte n. Mourn failures quickly. Do whats necessary without fanfare. - Chris BroganA key component of mastering anything is creating fun, engaging, and relevant milestones throughout the learning process.For example, if youre trying to learn a new language, buy a plane ticket for 3 months in advance so you can test your new language skills in an immersive way. Plan to eat at fun restaurants and to see interesting things. Reward yourself in a way that links directly to what youre trying to master.10. Invest big on yourselfBeyond a certain point there is no return. This point has to be reached. - Franz KafkaDreamers invest their money and time into distractions while doers invest their time and money into their dreams.The financial investment will make it real to you. This is a huge part of ignition (see 2 above). When you start acting in ways that excite you, and in ways that reflect the future identity youre trying to create - then you begin identifying with that future self here-and-n ow. You signal to yourself who you are by the actions you take. Your behavior shapes your personality and identity.This is one of the most important moments you can have. That moment where you say, Whoa, Im actually doing thisThat moment is deeply connected with the moment where you say inside of yourself, I can be one of those.11. Ignore everyoneFor the first couple years you make stuff, its just not that good. Its trying to be good, it has potential, but its not. But your taste, the thing that got you into the game, is still killer. And your taste is why your work disappoints you. - Ira GlassKeep your eyes only on the people who inspire you. You have good taste.The worst thing you could do is worry about what your peers think. When people begin worrying about what their peers think, their motivation becomes clouded and confused. They stop doing their work for the internal reasons that got them excited and they begin trying to fit in, or to be impressive to the wrong people.12. Fo cus on challenges and quests, not timeDeep practice is not measured in minutes or hours, but in the number of high-quality reaches and repetitions you make - basically, how many new connections you form in your brain. - Daniel CoyleIn his book, Living with a SEAL, Jesse Itzler tells the story of being inspired by a certain Navy SEAL and consequently inviting him to live at Itzlers home for a month. Itzler admitted being in a personal rut and wanted to shake himself out of his routine.Day 1 SEAL asked Itzler, How many pull-ups can you do? Itzler squeaked out eight shaky pull-ups.Take 30 seconds and do it again, SEAL said. 30 seconds later, Itzler got on the bar and did six, struggling.Take 30 seconds and do it one more time, SEAL said. 30 seconds later, Itzler got on the bar and did three, at which point his arms were exhausted.Alright, were not leaving here until you do 100 more, SEAL stated. Itzler was puzzled. Alright, were gonna be here a long-time. Cause theres no way I could do 100. However, Itzler ended-up completing the challenge, doing one pull-up at a time. Thus, SEAL convinced Itzler that he could do way more than he thought he could.Like Itzler who shattered a mental barrier by completing 100 pull-ups, you too can get out of your rut by pursuing tangible objectives.The concept is Do something and dont stop until its complete, no matter how long it takes.If it doesnt suck, we dont do it.You can apply this principle to anything. You can do a homework assignment and just do it until its complete. You can write an article and stick-to-it until its published. You can do 100 pull-ups, or run 5 miles, and go until youre done. Who cares how long it takes?The best practice is objective-based. Not time based. In fact, you want to eliminate your sense of time as much as you possibly can.Living in the dimensions of time is a 95 mindset. Living in FLOW is about dissolving into timelessness. Its about enjoying what youre doing for the sake of it. One of the fas test ways into flow is by pushing yourself to achieve certain things, daily. If youre weightlifting, your reps or objectives could be to do a certain lift perfectly a number of times. If youre a musician, it could be playing a certain popsong or part of a song 510 times perfectly in a row.Make it a game. But more than anything, focus it on successfully completing a certain objective. Dont build your practice around time and effort. We live in the results economy - where results are what matter more than anything now.13. See how much you can do in a single dayOnly those who will risk going too far can possibly find out how far one can go. - T. S. EliotEzra Taft Benson was a religious leader who simultaneously served as the 15th United States Secretary of Agriculture during both presidential terms of Dwight D. Eisenhower.Benson grew up on a farm in Whitney, Idaho. One day in 1915 at the age of 16, he was hired by a neighboring farmer to thin a field of sugar beets. He took his short -handled hoe in hand and looked out over the sugar beet field. Here was the thought that came into his mindIf I work as hard as I can, I wonder how much I can do in a day?He started just as the sun came up and worked almost without stopping until sun down. Then he realized how much he could do. He had thinned a full acre of beets in just one day Which was an insane amount for one person. When the farmer saw what Benson had done, he was shocked. He dropped two silver dollars and two five-dollar gold coins into Bensons hand. Benson could hardly believe his eyes 12 dollars at that time, and for a 16 year old farm boy, was a small fortune.As he walked home he was walking on air and he felt like the richest man in town.The question Benson asked himself is a question YOU need to ask yourself.How much can you get done in a single day?How much can you get done today?This isnt about being busy, but rather, about being productive. Its also about pushing your own limits, and seeing how far you can actually go. Most people are trying to see how little they can do. If youre one of those people who can see how much you can do, yeah 14. See how much you can give in your relationshipsYou can have everything in life you want, if you will just help other people get what they want. - Zig ZiglarWhen youre driven to give and to serve, you become more empathetic and relevant. Because its about them and not you, you can actually listen and discern what they need. Youre not calculating your next move. Youre not thinking about what youre going to say next. Instead, youre actually listening. Youre actually discovering what other people need.15. Deep focus, then deep reflectionI think of the learning process of an undulation of deep learning and periods of surfacing and reflection. - Josh WaitzkinSuccess is not a marathon. Instead, success is a series of sprints. You push yourself beyond your limits and then you rest/recover.Some sprints may be a week. Other sprints may be a few years . Whatever the case, you need periods where you surface from the intensity and reflect on what the heck just happened. You get feedback. You open yourself up to trusted friends and mentors. You re-adjust your path if you need to based on what youve learned and based on the post-reflection process.Recovery, resting, and reflection are essential to becoming brilliant at what you do. If youre not prioritizing these, then youre on a path to burnout. Moreover, if youre not taking time to reflect and recover, theres a good chance youre going the wrong direction without even knowing it.16. Never stop learningDont believe your own press. - Joe PolishWayne Gretzky is considered the greatest hockey player to ever live. Yet, he was known by his teammates to continually look like a fool. He was always trying new things in practice and falling all over the ice. He failed a lot more than his teammates.The problem with success is dull your motivational edge and drive. In order to keep yourself sh arp, you need to never stop pushing your boundaries, not matter how good you become.The moment you stop learning, testing, and trying is the moment you go backwards. If you dont use it, youll quickly lose it.17. Avoid luxury like the plagueWe love comfort. We love state-of-the-art practice facilities, oak-paneled corner offices, spotless locker rooms, and fluffy towels. Which is a shame, because luxury is a motivational narcotic It signals our unconscious minds to give less effort. It whispers, Relax, youve made it.The talent hotbeds are not luxurious. In fact, they are so much the opposite that they are sometimes called chicken-wire Harvards. Top music camps - especially ones that can afford better - consist mainly of rundown cabins. The North Baltimore Aquatic Club, which produced Michael Phelps and four other Olympic medalists, could pass for an underfunded YMCA. The worlds highest-performing schools - those in Finland and South Korea, which perennially score at the top of the Program for International Student Assessment rankings - feature austere classrooms that look as if they havent changed since the 1950s. - Daniel CoyleFor most people, success is not really about the work itself, but about the luxuries success can give you.World-class performers keep things simple. They arent afraid to enjoy luxuries and make good money. However, when it comes to their work, they are simplistic. They maintain the scrappiness and drive as they had when they were first starting out.ConclusionWhat does success actually look like to you?How much are you investing in your dreams?Can you see yourself where you want to be?Are you going to get there?Ready to upgrade?Ive created a cheat sheet for putting yourself into a PEAK-STATE, immediately. You follow this daily, your life will change quickly.Get the cheat sheet hereThis article first appeared on Medium.

The Most Certain Ways to Battle Uncertainty

The Most Certain Ways to Battle UncertaintyThe Most Certain Ways to Battle UncertaintyYou might be all too familiar with the feeling of uncertainty. As traditional, linear career paths become a thing of the past, and structured, hierarchical organizations give way to flat and collaborative workplaces, theres mora and more responsibility on you to chart your own course. Especially when these situations have a lot of unknowns and their consequences are unpredictable, uncertainty looms larger than ever. Whether youre starting a company and cant see exactly what lies ahead, or youre working for an organization where everything seems a bit shaky, uncertainty can be a tough beast to beat. A small minority do thrive in the challenge of facing the unknown, but most people prefer a little more structure and well, clarity. If youre in the latter camp, have no fear- weve rounded up some great resources that, with certainty, will help you deal with uncertainty.Find out ways your team can help yo u reduce the burden of uncertainty. (99U)There are some simple ways to tackle uncertainty by changing how you perceive it. (Tiny Buddha)Does ambiguity give you too much grief? See how you can get better in situations with a lack of clarity and direction. (Zen Habits)If the future of your business isnt clear, here are some specific ways you can think about and respond to the situation. (Fast Company)Instead of focusing on uncertainty, think instead about finding opportunity. (HBR)Better yet, learn how entrepreneurs manage to let go of the need for certainty. (Forbes)Ambiguity is more and more common within organizations. Here are 10 things to think about when dealing with uncertainty and stress where theres a lack of structure. (LinkedIn)Dont let the unknown get you down. Find peace of mind and go with the flow. (Calm Down Mind)Still feeling a little uncertain about uncertainty? Check out a few of our favorite articles on rolling with the punches.Have a Winding Career Path? How to Ex plain it With EaseYour Career Isnt a Ladder- Its a SmartphoneHow to Get Over Your Fear of Taking a Career RiskPhoto of uncertain path courtesy of Tom Butler.

What Everybody Dislikes About Best Place to Post Resume and Why

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Fraud, Deceptions, and Downright Lies About Writing Center Resume Georgetown Exposed

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