Balance

When Work is Home and Home is Work

December 11, 2020 By Nagesh Belludi Leave a Comment

Working From Home - Set Boundaries As much as you love lounging around all day in athleisure wear or plush robes, it’s easy to mix home- and work-life when working from home during the current pandemic.

Work is always available to you, and self-scheduling has caused work to spill over into non-work hours.

Have a designated workspace away from your personal life and personal tasks. That’ll create not only a physical barrier but a mental and social one as well.

When you practically live in your office, it’s hard for your brain to recognize when it’s okay to entirely shut down. Create some boundaries. Maintain regular office hours, switch off your computer and put it away, and disconnect completely.

Idea for Impact: Mindfully uphold boundaries from morning until evening. Follow a routine similar to the one you had before COVID-19 to accomplish your goals without losing your mind.

“Less is More” is True. 4-Day Workweek Is Better For Everyone.

December 7, 2020 By Nagesh Belludi Leave a Comment

Unilever New Zealand announced last week that it would begin a one-year experiment to allow its staff of 81 to work four days per week while earning their full salaries: “The whole premise is not to do 40 hours in four days … Our goal is to measure performance on output, not time. We believe the old ways of working are outdated and no longer fit for purpose.” If successful, Unilever will roll this initiative out to 155,000 workers around the world.

Microsoft Japan tried 4-day workweeks for a month two summers ago and reported a 40 percent jump in productivity as measured by sales per employee (I think that isn’t a suitable metric.)

4-Day Workweek Is Better For Everyone

People aren’t entirely productive all the time.

I’m a big fan of letting employees think about how they can work differently and encouraging them to develop their own productivity measures. As British historian C. Northcote Parkinson posited in 1955, “Work expands so as to fill the time available for its completion.”

Although, switching to four 10-hour days has its disadvantages. When Utah had its state employees work four 10-hour days from 2008 to 2011, many reported that they lost energy and focus in the last third of their workdays.

A reduced or even compressed week can give employees the benefits that matter the most—notably, the flexibility to organize their lives based on what matters most to them. Employers, in reality, borrow employees from everything else in their lives (hence the word ‘compensation.’)

Idea for Impact: Society needs to ratchet down the time people spend at work.

Once people come to terms with the fallacy of valuing work as an end in itself, the 4-day workweek’s appeal will spread, and it’ll springboard to bigger things. Karl Marx, Bertrand Russell, John Maynard Kaines, even recent U.S. presidential aspirant Andrew Yang have argued the merits of reducing the working week to help alleviate over-consumption, greenhouse gas emissions, overwork, unemployment, and other entrenched sociopolitical inequalities.

Some employers will undoubtedly use four-day workweeks as a pathway to get five days of work in four, push unpaid work, or reduce pay (58% of Americans are paid by the hour.)

Not all business models make the 4-day workweek possible, but businesses will become accustomed to the practicalities of ensuring customer needs are dealt with on all five days.

Make a Habit of Stepping Back from Work

November 10, 2020 By Nagesh Belludi Leave a Comment

“Busyness” often initiates as a lack of focus. Our culture has been seduced into thinking that we can achieve anything if we try harder and work longer.

Besides, good jobs are overwhelming. Many company cultures count on employees to compartmentalize their lives and prioritize work over all else. Managers expect that employees become what sociologists have identified as “ideal workers”: folks who are entirely dedicated to their jobs and are always on call, sometimes at great expense to their personal life. Such dedication is detrimental not just to employee wellbeing but also to the bottom line.

Make a Habit of Stepping Back from Work

Being productive requires acknowledging that you can’t work for extended periods and maintain a high-performance level.

Make a habit of stepping back. Taking your mind off work can help you overcome mental blocks. Being productive requires creative thinking more than perseverance.

You’re more likely to find breakthrough ideas when you temporarily remove yourself from the grind. The best solutions uncover themselves when you step into the shower, go for a run, have lunch away from your desk, or set off on holiday.

Up the Good Stuff. To feel less burned-out, do a little more of the things you love and a smidgen less drudge work.
Seek Breathing Room. That’s a metaphor for space to catch up with yourself, regroup, think over whatever’s happening, and know how you feel and what to do next.
Thwart Decision Fatigue. You have a limited capacity for concentrating over extended periods. You can restore your executive function and overcome mental fatigue through interventions—short rest, engaging in creative purists, and increasing the body’s glucose levels.

Idea for Impact: If you want to get more done, start taking breaks. Busyness is very different from effectiveness.

That Extra Salary You Can Negotiate Ain’t Gonna Make You Happy

October 13, 2020 By Nagesh Belludi Leave a Comment

This well-cited study shows that people with high incomes aren’t actually that much happier than their less-earning brethren. This is something many people know empirically. Never mind that subjective happiness is a nebulous condition that’s not easy to measure.

The belief that high income is associated with good mood is widespread but mostly illusory … People with above-average income are relatively satisfied with their lives but are barely happier than others in moment-to-moment experience, tend to be more tense, and do not spend more time in particularly enjoyable activities.

Of course, there’re situations wherein more money can make a real difference in your well-being: nirvana from living paycheck-to-paycheck, freedom from debt, and adequate savings for retirement. Yes, being poor makes people miserable.

The Extra Salary You Can Negotiate Ain't Gonna Make You Happy But, beyond a reasonably upper-middle-class living (better health care, lavish-enough vacations and celebrations, affording one partner who could stay at home, the ability to buy conveniences, and so on,) additional income doesn’t create enough incremental happiness to justify all the compromises the extra income entails.

Even people who had big wins in the lottery winded up no happier than those who had bought lottery tickets but didn’t win. Sure, these people will be more content with their new toys for a short time, but that delight typically fades away quickly. After that, they’ll seek out yet another indulgence. Soon, that’ll wear off too, at which point they’re already on the hedonic treadmill.

Idea for Impact: Be mindful of what you’re trading away in the pursuit of a higher salary. Wealth and status are false gods.

Learn to Cope When You’re Stressed

September 14, 2020 By Nagesh Belludi Leave a Comment

Learn to Cope When You're Stressed Stress is a normal part of life. On the whole, there’re two major forms of negative stress (“distress”): the stress concerned with loss (divorce, death of a loved one, failure) and the stress involved with threats to your sense of self, status, wellbeing, or security.

The actual physical symptoms—including faster heartbeat, elevated blood pressure, quickened breathing, upset stomach, muscle tension, chest pain, and increased perspiration—may be identical, regardless of the external stress factor. However, stress does manifest itself differently with everyone. If untreated, stress also brings on or worsens more than a few other symptoms or diseases.

Stress doesn’t just get better on its own. Here’re four things to do to gain control of your life’s stress before it can start controlling you.

Proactively reduce stress-causing events. Reduce exposure to people, situations, and triggers that initiate unjustifiable stress. Create rituals that can help you cope. Learn to confront those situations in manageable amounts—schedule your day, simplify your schedule, get more organized, and learn to say no to added commitments. Cut back on your obligations.
Improve your resiliency. Maintain good health and stamina. Eat a healthy diet, get adequate sleep, and exercise regularly. Take regular breaks and schedule vacations where you can totally disconnect. Sometimes, just being idle—even wasting time—can help you not only feel good but also recharge your mind and body.
Manage your reaction to stressful events. Learn how to relax, such as deep-breathing techniques, progressive muscle relaxation, meditation, and massage. Schedule time for calming exercises such as yoga, tai chi, and music or art therapy. Engage in a relaxing hobby or offer to volunteer in your community.
Reach out. Stress feeds on feelings and fears that we keep to ourselves. Stress causes you to lose objectivity about your situation. Often just talking to a trusted friend or relative—even a counselor—could help you look at things from a distance and work out coping mechanisms.

Idea for Impact: Integrate daily stress prevention.

You may not control all your stressors, but you can control how you react to those stressors. If your current stress management efforts aren’t effective enough, try something new.

Time Out Is Essential: 3 Ways Road Trips Can Improve Your Health & Well-Being

July 11, 2020 By Nagesh Belludi Leave a Comment

Approximately 82% of Americans say they travel to reduce stress, and 60% travel to enhance their outlook on life, according to Access Development. Taking time off your busy schedule is crucial if you want to experience a healthier and happier lifestyle. Relaxing can significantly lower your blood pressure, improve sleep quality, and help you manage a healthy weight. While you can unwind by reading a book, going to the movies, or saying no to hectic tasks, there is no quick way to de-stress than road tripping. Below are ways a road trip can improve your overall well-being.

Enhances Mood and Thoughts

Traveling allows you the opportunity to enjoy the benefits of social interaction. When road tripping with friends or family, you spend a lot of time talking and laughing. Interacting with others reduces the risk of depression. It lightens your mood, makes you feel happy, and gives you a sense of belonging and safety.

Connecting with strangers along the road also boosts your mental health and broadens your perspective. The opportunity to establish deeper connections with new people helps you embrace different cultures, beliefs, and ways of life. As a result, you gain self-confidence and eliminate narrow-mindedness, which often leads to isolation, stress, and anxiety.

Makes You Mentally Resilient

Going on a road trip presents challenges that help you become resilient, both mentally and emotionally. For example, shopping for a dependable car during the first stages of planning a trip can be stressful. However, it’s beneficial for your mental health. Throughout the research and buying process, you learn effective ways to handle intimidating situations.

Also, spending time in a foreign land pushes you out of the comfort zone. When faced with challenges in unfamiliar places, you become flexible and patient. You learn how to adapt to hardships and solve problems effectively without trying to control the uncontrollable. Road tripping helps you get rid of impatience and anxiety, leading to a better lifestyle at home and work. Improving your mental health helps you to choose healthy options to deal with stress. Instead of turning to junk food or alcohol, you commit to exercising and eating a healthy diet.

Create Opportunities to Rejuvenate and Lose Weight

For you to strike a positive life balance, you need to relax and unwind. And a road trip offers many activities to re-energize the mind and body. The simplicity of nature surrounding you when driving gives you a chance to let go of daily stressors. Taking a dip in a natural waterfall in the afternoon or looking at the stars at night refreshes your mind. Road trip activities like hiking, mountain biking, water rafting, and rock climbing are great for recharging your brain.

Maintaining a healthy and happy lifestyle is crucial for personal growth. Therefore, commit to taking trips more often, as they help boost positive thoughts and mood, improve productivity, creativity, problem-solving skills, and physical health. However, to enjoy the many health benefits of travel, you need to plan your trip carefully.

How to Clear Your Mental Horizon

June 8, 2020 By Nagesh Belludi Leave a Comment

This anecdote about a reclusive Nobel laureate is scarcely practical advice, but an excellent reminder of the importance of eliminating internal and external distractions.

Peter Higgs is not a fan of modern technology. The British theoretical physicist, 84, is so consumed with work that he has never sent an email, looked at the internet, or used a cellphone. He’s so cut off from modes of modern communication that he didn’t know he’d won this year’s Nobel Prize in physics—for his 1964 paper predicting the Higgs boson, which imbues other particles with mass—until a neighbor congratulated him on the street. “I resent being disturbed in this way,” says Higgs. “Why should people be able to interrupt me like that?” Because they want to keep in touch? “But I don’t want to be in touch,” he laughs. “It’s an intrusion into my way of life, and certainly on principle I don’t feel obliged to accept it.” He doesn’t own a TV, but not because he lacks interest in the outside world. “I don’t regard television as the outside world,” he offers dryly. “I regard it as an artifact.”

And, the Guardian notes that Higgs isn’t interested in being accessible:

Higgs struck upon his [Higgs boson] theory while walking in the Cairngorms one weekend in 1964. An unworldly and donnish academic, he was so immersed in particle physics research that when his first son was born he was miles away in a university library, and so remote from contemporary reality that to this day he owns neither a TV nor mobile phone, and only acquired his first computer on his 80th birthday.

How to Clear The Mental Horizon and Find Your Focus

Make Conditions as Favorable as Possible

Good jobs are overwhelming, and accomplishing important things is really, really hard. As the following anecdotes will illuminate, many of the greatest achievements in life are often accomplished by people who (1) have a particular desire that becomes the foundational building block for everything they do, (2) focus on what they want to achieve, and (3) divest themselves of internal and external distractions.

The physicist and 1965 Nobel laureate Richard Feynman famously invented the falsehood that he’s irresponsible so that he could avoid mundane tasks. He wrote, “I tell everybody. “I don’t do anything.” If anybody asks me to be on a committee to take care of admissions … “No! I’m irresponsible. … I don’t give a damn about the students!” Of course I give a damn about the students, but I know that somebody else’ll do it! … because I like to do physics, and I want to see if I can still do it. I am selfish, okay? I want to do my physics.”
The American crime writer James Ellroy said, “I’m interested in doing very few things. I don’t have a cell phone. Don’t have a computer. Don’t have a TV set. Don’t go to movies. Don’t read. I ignore the world so I might live obsessively.”
The German filmmaker Werner Herzog once revealed that he has never taken vacation: “I work steadily and methodically, with great focus. There is never anything frantic about how I do my job; I’m no workaholic. A holiday is a necessity for someone whose work is an unchanged daily routine, but for me, everything is constantly fresh and always new. I love what I do, and my life feels like one long vacation.”

Idea for Impact: Find the Focus That’ll Take to Do Your Best

Success is a product of unremitting attention to purpose. Avoid, disconnect, eliminate, automate, delegate, reduce, or minimize mundane concerns and routine affairs that could dissuade you from focusing on what you want to achieve.

You’ll Work Better with Plenty of Breaks

April 27, 2020 By Nagesh Belludi Leave a Comment

Mix it Up; or, How to Beat Vigilance Decrement

In the mid-1940s, the British psychologist Norman Mackworth set about to investigate why, during World War II, the Royal Air Force’s radar and sonar operators would miss weak signals that could suggest submerged enemy vessels.

Mackworth was particularly interested in why this observed phenomenon was likely to happen more towards the end of the operators’ shifts.

The “Mackworth Clock” study established that after 30 minutes in an intense task, there was a deterioration of 10–15% in the accuracy of signal detection. Fatigue ensued, and blood flow to the brain decreased. This deterioration continued as the time on task increased. Mackworth also found that short breaks restored performance.

The Way Attention Works

Research on “vigilance” (that’s psychology-speak for attention) has demonstrated that attention is a limited resource. Most of us find it challenging to sustain constant attention to a single task for long periods, especially if the task were demanding, tedious, and boring. Students, for example, can’t concentrate and follow lectures for more a few minutes at a time. This notion of limited and waning attention is called “vigilance decrement.”

Sustained Vigilance Requires Hard Mental Work

Vigilance decrement also increases error rates and slows down reaction times, especially in tasks that need sustained attention—security personnel, surveillance-camera monitors, pilots and vehicle drivers, medical diagnostic screeners, students, and so on—even engineers who train self-driving cars.

How TSA Screeners Avoid Vigilance Decrement As with Mackworth’s study, vigilance decrement is most pronounced when monitoring screens and displays, often over periods as short as 10 or 15 minutes.

TSA screeners in America, for instance, continually rotate positions throughout their shift to avoid making mistakes and missing details—especially small but important details. They even rotate among different stations. Every TSA officer is trained in all the tasks on the floor, including x-ray screening, searching bags, validating tickets and passports, and conducting pat-down searches. TSA agents take frequent breaks, sometimes resting for 30 minutes every two or three hours.

Idea for Impact: To Beat Vigilance Decrement, Take Truly Restful Breaks

Rest well before undertaking a task that requires sustained attention. The airline industry has specific guidelines for duty, rest, and sleep requirements to combat the risks of fatigue in aircrews.
Hand over surveillance tasks as frequently as possible.
Mix ’em up. Try interleaving—instead of focusing on a single task, frequently switch between different ones.

During the current COVID-19 lockdown, you’ll work better with breaks. Mix up how you sequence your work. Avoid doing the same tasks in the same order each day.

Is Your Harried Mind Causing You to Underachieve?

April 20, 2020 By Nagesh Belludi Leave a Comment

American psychiatrist Edward Hallowell, author of Driven to Distraction (2011,) surveyed cognitive effects such as reduced attention instigated by the hyperkinetic environment that’s become an artifact of modern life.

Is your frenzied mind barraged of stimuli and sensations and causing underachievement? A never-ending barrage of stimuli and sensations have instigated distractibility, mayhem, inner frenzy, and impatience. Consequently, people can’t stay organized, establish priorities, and manage time effectively—causing them to underachieve.

Hallowell described how “Attention Deficit Trait (ADT)” makes smart people underperform in this Harvard Business Review article.

ADT is brought on by the demands on our time and attention that have exploded over the past two decades. As our minds fill with noise, the brain gradually loses its capacity to attend fully and thoroughly to anything.

The symptoms of ADT come upon a person gradually. The sufferer doesn’t experience a single crisis but rather a series of minor emergencies while he or she tries harder and harder to keep up. Shouldering a responsibility to “suck it up” and not complain as the workload increases, executives with ADT do whatever they can to handle a load they simply cannot manage as well as they’d like. The ADT sufferer therefore feels a constant low level of panic and guilt. Facing a tidal wave of tasks, the executive becomes increasingly hurried, curt, peremptory, and unfocused, while pretending that everything is fine.

At a time when the modern corporate culture over-rewards folks who can multitask, deal with ever more responsibilities, and respond now, Hallowell offers the following solutions:

Promote positive emotions. Create a work positive, fear-free emotional work environment in which the brain can function at its best.
Take physical care of your brain. Adequate sleep, a proper diet (increase complex carbohydrates and protein intake,) exercise, and meditation are vital for staving off ADT.
Get organized. Take note of the times of day when you tend to perform at your best; do your most important work then, and save the routine work for other times. Reserve a part of the day to think, plan, and do “deep work.”
Regulate your emotions. To thwart an imminent overreaction to stress (“amygdala hijack” per Daniel Goleman’s Emotional Intelligence (1995,)) distract yourself by stopping and doing something else. A self-soothing action calms you down until you can focus again.

Idea for Impact: Stress is a terrible ailment in today’s workforce. Learn to manage yourself actively instead of continually reacting to problems as they happen. Avoid overburdening yourself and squandering your willpower. Regulate your work environment, tweak your work habits, get organized, and manage your emotional and physical health.

A Quick Way to De-stress: The “Four Corners Breathing” Exercise

April 9, 2020 By Nagesh Belludi Leave a Comment

Whenever you feel frenzied, i.e., your mind is restless and disturbed, a centering meditation can help you focus inward, pull together your scattered energies, and allow your mind to become calm.

Here’s a quick-and-easy deep breathing exercise called “Four Corners Breathing” suggested by psychologist Lucy Jo Palladino in Find Your Focus Zone (2007):

Find an object nearby that has four corners—a box, your monitor, or even this page.

Start at the upper-left-hand corner and inhale for four counts. Breathe in, filling your lungs with air.

Turn your gaze to the upper-right-hand corner and hold your breath for four counts.

Move to the lower-right-hand corner. Exhale for four counts.

Now shift your attention to the lower-left-hand corner. Tell yourself to relax and smile.

Repeat these steps 3 to 5 times, or as often as you like.

You can do this centering exercise practically anywhere without drawing attention to yourself. It can initiate an immediate shift in consciousness, enabling you to bring greater awareness into the world around you and maintain your calm.

A Quick Way to De-stress: Four Corners Breathing Exercise

According to ancient meditation practices, the breath can link the mind and the body. When the breathing is calm, the mind is calm, and the body is calm.

Deep breathing is an effective way to moderate the activation of your sympathetic nervous system, which controls the body’s response to a perceived threat.

Idea for Impact: Breathing exercises need not take much time out of your day. Set aside some time to pay attention to your breathing. Even a few minutes of slow, deep breathing can help you get a grip on your mind, manage your emotions, short-circuit the stress response, and keep your mind focused.

Balance

Wondering what to read next?

People aren’t entirely productive all the time.

Idea for Impact: Society needs to ratchet down the time people spend at work.

Wondering what to read next?

Wondering what to read next?

Wondering what to read next?

Idea for Impact: Integrate daily stress prevention.

Wondering what to read next?

Enhances Mood and Thoughts

Makes You Mentally Resilient

Create Opportunities to Rejuvenate and Lose Weight

Wondering what to read next?

Make Conditions as Favorable as Possible

Idea for Impact: Find the Focus That’ll Take to Do Your Best

Wondering what to read next?

Mix it Up; or, How to Beat Vigilance Decrement

The Way Attention Works

Sustained Vigilance Requires Hard Mental Work

Idea for Impact: To Beat Vigilance Decrement, Take Truly Restful Breaks

Wondering what to read next?

Wondering what to read next?

Wondering what to read next?