Warning: this post is going to challenge your comfort level and if you try this strategy, you may never go back to working too many hours again. If you are a gym rat, or into fitness-related media, you have heard of Tabata workouts. Izumi Tabata is credited with the super-short, intense intervals of 20 seconds of all out effort coupled with 10 seconds of rest, repeated for a mere 4 minutes total for the entire workout. Lest you think this isn’t enough to fatigue all major muscle groups, just try it! *The secret to effectiveness lies in the ALL-OUT EFFORT made in bursts, coupled with shorter rests.*
How can you apply this to your workload? In three components: 1) decide on the most important work to be done, and 2) work in focused blocks of time coupled with 3) useful rest periods.
1. Make a habit of identifying a short list of the most important tasks to work on each day. In other words, if you only got 1 or 2 things done tomorrow, which ones would ensure the day was still a “success?”
2. One of my favorite and most recommended productivity/focus techniques is to use a timer for 20 minutes. (Yes, seriously!) This works brilliantly because it creates a sense of urgency, allows “permission” to focus on one thing, and it is short enough to feel achievable. Let’s face it: your biggest obstacle to bigger successes is part of your own human nature, and in this accelerating climate of adrenaline-addicted, over-stimulated and overworked as the new normal, it is almost impossible for the average professional to focus on one thing for more than a few seconds. I believe this is why, when faced with a task on the to-do list that takes more than 2-5 minutes, there is a strong desire to procrastinate or to directly do something else that is not as important. Sustained, focused thought is the hardest work that we humans can do!
You probably have something looming on your “I should do” list that, when you think about it you almost visibly shrink as if under a weight or black cloud. Consider what it is that you are avoiding. If you could make some tangible progress, or hit a milestone on that project in a 20 minute block of time, how would you feel?
I always recommend starting with 20 minutes and aiming for blocks of 45 minutes, but it can be any amount that works for you. Even if only 5 minutes. As you improve your focused work skill level, you can increase the timer amount up to 90 minutes. (Want more on why this technique works so well? Search other posts in the blog, ask some of my clients, or check elsewhere online; many others think this works quite well too – there is even a company selling adorable tomato timers advocating working in 20 minute blocks now.)
Try it now: First, visit the bathroom if needed, get your beverage refilled, put your phone/computer on quiet mode, have a small notepad handy to jot down thoughts that come up if you’re afraid you’ll forget them later… THEN, set your timer for 20 minutes, and focus as much as possible only on completing the desired task quickly.
When the timer goes off, you will either take a break, continue your work with focus, or you move onto the next thing in your day. Regardless, relish the win!
3. Plan to take a break when the timer goes off, or at least once every 90 minutes of work. Stretch your body, breathe more deeply, change your scenery and perspective. (Extra tip: drinking more water helps!)
Now that you’re a believer, consider how using the Tabata workout intervals idea can further be applied to your workdays. Even if you were to apply it in a model of 20 minutes focused work to 10 minutes rest, you will be more productive than most working professionals these days. Yikes, I know…but it’s true. Imagine how you can blast through your workload and smoke the competition if you were to work up to say, 4 blocks of 90 minutes of truly productive, focused work daily…and how much more time you have OUT of the office too!
Better quality work in less time and more rest. What are you waiting for? Go get that timer ready!
xoxo, Heather
Warning: this post is going to challenge your comfort level and if you try this strategy, you may never go back to working too many hours again.