Getting Back Online….
And getting over the slump
Article written by Ms Martina Caruana, Neuropsychology Practitioner
It is undoubtedly a difficult period for everyone – a collective Déjà-vu experience that we all hoped we would not need to go through a year later. While history seems to be repeating itself, motivation seems to have hit an all-time low. This is completely understandable; we are human, and the increasing exhaustion and anxieties have taken a toll on all of us. Nevertheless, this is a perfect opportunity to credit ourselves for our resilience, we have functioned and kept pushing despite the different hardships every one of us has faced.
Now more than ever, we might feel that we require a little motivation booster to be able to revert to life online. For many, it is harder to stay on track of a healthy work-life balance, when the boundaries between work and personal life are blurred. Therefore, we might find ourselves over or underworking. This time around, where disheartenment has increased, the latter seems to be a more common situation faced by many. It is important to remember that it’s okay to feel this way.
The following tips are aimed at providing a reminder of how to make the most of our work or study days remotely:
Get ready for the day – treat the day as if it was a typical work or school day. Get dressed, prepare breakfast, follow a similar routine as you usually would. Some find it helpful to ‘walk to work’, getting blood flowing and, thus, the brain working. This could be easily achieved by going for a short walk around the block before working. When following the same behaviours that usually take place before a workday, the brain will know what to expect. Such behaviours would have been consolidated in long-term memory stores, resulting in a more productive day.
Keep a routine – the brain loves routine. Neuroscientific research has postulated that the brain uses 20% of the body’s energy. Without a routine, we face the additional task of having to plan and decide what to do next. Planning and decision-making are two of the many cognitive processes encompassed by executive functioning – prefrontal lobe functioning responsible for the regulation of complex behaviour and cognition. For this reason, the more complex demands we place on the brain, the easier it is depleted of its energy. In addition, the brain likes prediction. Uncertainty typically causes anxiety because the brain is being placed in a fight-or-flight mode, which halts any opportunity to think and consumes the energy available. The structure of a brief routine allows the brain to form habits and utilise its energy productively.
Set three meaningful goals – we cannot be expected to complete every single task on our to-do list in a 24-hour day. Therefore, prioritising three main goals each day provides structure and a realistic intention pattern which gives purpose to the day and increases the likelihood of getting things done.
Eliminate controlled distractions – staying on task is difficult. We are naturally resistant to focusing on one task, particularly if the task at hand is not stimulating enough to spark interest. This is because the brain has a ‘novelty bias’ which means that the brain is attracted to new and exciting stimuli that easily hijack attention. We itch to check that text message or notification when we’re attempting to focus, because of this very reason. Social media is the biggest distractor because it constantly provides something new to look at, thus satiating our novelty bias. So, unless you need it to work, place your phone on ‘do not disturb’ mode and keep it out of arm’s reach. There are also multiple applications available to disable distraction-worthy sites during your work times.
Reduce resistance to starting – starting might be the hardest part of a task for many, especially when the task at hand seems daunting. An easy way to tackle this is by breaking down larger, more intimidating tasks into smaller, manageable chunks. The average capacity of one’s working memory is limited to around 10 to 15 seconds, and so, can hold approximately three to seven items. This explains the mental chaos we might feel when attempting to tackle larger goals. Ticking those smaller chunks off the to-do list releases dopamine; a neurotransmitter associated with pleasure and gratification – so celebrate each small win and feel the dopamine rush!
Challenge perfectionism – in conjunction with the previous point, procrastination also results from the pressure we place on ourselves to complete a task perfectly, despite knowing that perfection does not exist. We place expectations on ourselves and feel disappointed when the ‘shoulds’ that we created are not met. Allow yourself to simply go for it, whatever it is, without preconceived notions of how it should be.
Time your tasks – using a timer is an excellent method of managing the day and getting things done. Parkinson’s law by Parkinson (1955), explains that "work expands so as to fill the time available for its completion". Simply put, we unconsciously stretch tasks to the time allocated to them, even if they realistically take a short time to complete. The Pomodoro Technique by Cirillo (1980), is a helpful time management tool that breaks down tasks into 25-minute chunks and separates them into five-minute breaks. After four task intervals, a longer break is awarded.
Schedule breaks – breaks are just as important as task completion. They allow space to recharge and reset. As human beings, we are driven by reward. Remember dopamine? Neurons in our brain communicate using dopamine to activate the brain’s reward system, which reinforces behaviours leading to rewards. So, if we associate working with a consequent reward, we are much more likely to be productive. Take breaks as an opportunity to move around, change the scenery, get fresh air, and connect with loved ones.
Notice the ambience – as human beings, we are drawn to comfort and aesthetics. We tend to be more productive in visually pleasing and comfortable looking workspaces. Keep your workspace clean and decluttered. Make sure that everything you need is readily available. If possible, position your workspace in front of natural light. Some also find ambient music or background noises, such as rain, ocean, or fireplace sounds helpful to remain focused and relaxed.
Hold one another accountable – where possible, it would be helpful to hold colleagues or classmates accountable by working together via video calls. This would mimic an office or a library, where people are usually much more likely to work in the presence of other working individuals.
Take care of the mind and body – it goes without saying that adequate sleep, nourishing ourselves with nutritious food and exercising, is vital. The brain cannot function optimally without the basics set into place. Use this time to experiment with serotonin-boosting activities (check out the article by Ms Clara Attard Formosa, Family and Systemic Practitioner).
While this article was aimed at boosting productivity, it is of utmost importance to remember that: Your self-worth does not equate to a level of productivity.
With that, I would like to end with the following message:
“It’s okay to just exist sometimes.
You don’t need to be productive every day.
You don’t need to do everything today either.
Getting through the day is simple enough.”
Stay healthy, stay safe, and be kind to yourself.