How to Deal with Distractions When You Work from Home

Minimizing distractions is an important thing to master when you work from home.

Household chores, TV, social media, and kids are just a few things you will need to consider. How you deal with these distractions can make all the difference in whether you are being productive or not.

Below are a few tips to help you deal with distractions when working from home.

Use the distractions as a reward

Distractions don’t have to be a bad thing. They can be used to reward yourself after completing work tasks. 

For example, if you love nothing more than to curl up in front of the TV watching your favorite shows, allow yourself the opportunity to watch something after completing a project. 

Similarly, you could use social media in the same way. Once you’ve completed a task off your to-do list, reward yourself with a short period of time on your social media channels. 

Using distractions as a reward can help to keep you focused and boost your motivation to get your work done.

Consider working in various parts of the home

It’s common to set aside just one place to work from. However, did you know you may find it more productive to work in various areas of the home? 

It’s all about adding variety into your new working environment. Some days, the spare room may be the best place to get work done. Other times, you may find it more beneficial to work on the dining room table or in the back yard. Don’t limit yourself to where you can work, mix it up and watch your productivity levels increase.

Add a little background music

This tip might not be useful to everyone, but many professionals claim working with background music on can limit their distractions. You’ll want to focus on calming music, rather that something that makes you want to sing along.

Alternatively, listening to podcasts and audiobooks in the background can also work well. So, if you struggle with productivity, try adding a little background noise and see if that helps. 

Reside to check emails sparingly

Checking emails is important when you work from home. However, it can also take up a lot of time. So, you’ll want to limit how many times you check them during the day. 

Ideally, you’ll want to check them first thing in a morning, then after you’ve completed each task you’re working on. 

Turn off notifications

Finally, turn off those notifications. Social media, email, news, and app notifications can all prove really distracting when you’re working from home. So, turn them off until after work to boost productivity.

It’s not always easy limiting distractions when you work from home. However, if you follow some of these tips, you can minimize distractions and maximize production.

Managing Emotions in a Time of Uncertainty – A Statement on the Coronavirus Pandemic

Dear Friends,

The world is facing an unprecedented challenge. In this time of uncertainty and doubt, it’s important to remember to be compassionate to ourselves and to others.

Our minds are trying to process an overload of information. It’s coming at us from every direction. Television, radio, social media, the line at the grocery store. The word “Coronavirus” is on everyone’s lips and in everyone’s minds.

With so much being thrown at us, it’s easy to become overwhelmed and anxious. Emotions are flying high. Tempers are flaring. 

That’s why it is vitally important that we be vigilant of the information we put out into the Universe, and that we act with grace and compassion when dealing with others.

It is up to each one of us to lead by example. 

So, as we settle into isolation, we have choices to make. The Universe is asking us to step up. It asks how you will pass this time? What will you put forth into the world? How will you react to any challenges that may arise?

As we ponder those questions, we can also bring into consciousness that for which we are grateful. We have roofs over our heads, clothes on our backs, shoes on our feet. We have clean drinking water, access to healthcare, food in our pantries. We have friends and family who love us. We have the internet. We have cars or public transportation that take us where we need to go. 

We have so much to be thankful for.

Focus on those aspects of life and it will be easier to handle any obstacles you may face in the coming weeks.

Over the last several days, I have been asking myself how I can be of service to you. As always, I will hold space for you and do my best to provide useful information via email and on The Write Mind Coach website. New on the blog is a simple affirmation to promote calm during this time. You can read it by clicking here.

The 5 Day Mindful Writing Challenge will begin on March 23 as planned. I believe this is an excellent opportunity for nurturing our minds, body, and spirit. The mini-course is free and open to anyone. It includes basic mindful meditation techniques, a breathing exercise, affirmation, and journal prompts. Be sure to share with friends so you can support each other as you move through each day of the challenge. 

Anyone who takes part is invited to join a private pop-up Facebook group. It will be a safe place to discuss any difficulties you may be experiencing and to share your successes. I hope you will take advantage of the tools and resources provided. Join the challenge by clicking here. 

Until next time, stay safe, stay healthy, stay present.

With Love and Light,
Joy Schoeph 
The Write Mind Coach

Affirmation for Staying Calm During Trying Times

A calm soul makes trying times conquerable.

Difficulties give me an opportunity to exercise my focus and determination. During trying times I concentrate on maintaining a calm soul. This approach helps me to conquer the challenges that face me.

I avoid being reactive to difficult situations that catch me off guard. While it is easy to allow confrontation to anger me, I choose to take the higher road.

I train myself to keep calm when that is the least natural approach.

I spend a lot of time on nurturing my mind and spirit. It forces me to develop the will to overcome the toughest situations.

When I encounter resistance, my first step is to silence my soul. I ignore the stirrings of impatience and anger that pull at me. I block them out completely.

My focus is on overcoming the challenge at hand by counteracting negativity with positivity and peace.

I realize that giving in to negativity only serves to worsen any situation.

My wisdom in handling trying times encourages me to act from a place of calm reasoning. When my soul is calm, I am able to think things through. By rejecting unease at my core, I am able to make smart choices that produce finer results.

Today, I am a conqueror.

I can overcome any obstacle.

With serenity, I can see the value in all my life experiences. Even obstacles become worthwhile and meaningful when seen in this light.


Self-Reflection Questions:

What exercises can I undertake to help me develop a consistently calm soul?

How often do I encounter situations that are difficult for me to control?

What assistance can I get from outside sources when dealing with trying times?

10 Valuable Meditation Tips for Beginners

Meditation and mindfulness are popular topics. Executives, athletes, educational organizations, health enthusiasts, and many more are joining in the mindfulness movement every day.

This is for good reason, there are countless benefits to be gained through meditation, but beginners often struggle to develop a meditation practice. There is a lot of confusion around the simple, but challenging, practice of meditation. A few tips can make a significant difference.

Meditate more effectively and enjoy greater benefits:

  1. You don’t need anything to meditate. It can be nice to have a proper cushion, loose fitting clothing, and a quiet location. However, you don’t need any of those things. You can meditate on the bus in a suit. You always have everything you need with you to meditate properly.
  2. Start with mindful breathing. Other forms of meditation can require higher levels of focus and discipline. Arguably, mindful breathing is the most valuable form of meditation. Simply focus on your breathing. When your mind wanders, gently return your focus to your breath.
  3. Move if you need to. That doesn’t mean to squirm around in your seated position. Get up and take a walk instead. Be mindful in your walking. Ideally, find a peaceful location where you can still focus on your breath, free from the worry of being run over by a car. The more distractions you have, the more challenging it will be.
  4. Use a timer. Imagine that you plan to meditate for 15 minutes. That’s great but sometimes it can be distracting to wonder how much time is left. So, you open an eye to peek at the clock and mentally calculate how much time is left. Use a timer instead and keep your attention where it belongs.
  5. Be mindful throughout the day. Use a timer app on your phone or computer to remind you to be mindful. Set the timer to notify you every 15-30 minutes. Take a few mindful breaths and return to your previous activity.
  6. Meditate several times each day. Use your trusty timer again. Perhaps you can meditate for one minute each hour or 10 minutes every 4 hours. The goal is to maintain a mindful state 24 hours per day. This is more easily accomplished if you meditate several times each day.
  7. Be gentle. Meditation isn’t about forcing yourself to concentrate with tremendous effort. Meditation gives energy. It doesn’t take energy from you. Use gentle, persistent attention. You’ll be more successful and enjoy the process much more.
  8. The longer you meditate, the more important your posture becomes. Almost any position can be comfortable for a few minutes, but few positions are comfortable for 20 minutes or more. Even your comfy couch is inadequate. It’s important to maintain a well-supported position with a straight spine. Leaning or slouching will create tension and discomfort.
    Have you ever wondered why the full-lotus position is so popular in meditation? It’s because your ankle bones aren’t digging into the floor like they would be if you had your feet folded underneath you. It’s also very stable and allows for a straight spine.
    Find a position that works for you. Consider using a wooden chair if you’re unable to find a comfortable position on the floor.
  9. Avoid meditating after a large meal. Meditation isn’t a form of sleep. A big meal can make you sluggish and uncomfortable.
  10. Add time to your meditation practice slowly. Avoid pushing yourself. Five minutes is a good start. Add a few minutes each week. A long session of 30 minutes per day is a worthwhile goal to work up to.

Meditation is a subtle skill that requires time and practice. Many beginners give up before realizing the benefits that it provides. Make mindful meditation one of your daily habits, and it won’t take long before you consider it to be one of your most important activities.

Meditation Benefits for Your Mind and Body

The human mind can be unruly and cluttered with thoughts. In today’s society, we are constantly bombarded with information from every angle. This makes it difficult, and sometimes downright frustrating, to try to sort out all of what is going on in our heads. It can lead to anxiety, overwhelm, avoidance, and excessive worrying.

Meditating can help you find clarity and calm. At the core of all types of meditation is concentration. When you meditate, you can reach a state of deep peace because your mind becomes tranquil and silent, yet completely alert.

According to scientific research, meditation is one of the most effective ways to reduce stress. Some ways meditation can help are listed in detail below.

Physical

The physiology of your body changes because every cell becomes energized. This energy is called prana and it causes the following:

Lower blood pressure.

Less anxiety.

Tension-related pain reduction.

An increased Serotonin level that improves your mood.

An improved immune system.

Mental

Meditation brings your brainwave pattern into an Alpha state. This state bolsters healing. Other benefits are:

Improved emotional stability.

Sharper intuition.

Improved powers of empathy.

Elimination of mental distractions.

Spiritual

By learning meditation, you can discover a world in which you can control the amount of negativity in your life. The goal is to replace negative thoughts with positive actions and thoughts to reach enlightenment. The other benefits are:

Personal transformation.

An increase in your capacity to love.

Becoming one with the universe.

When you meditate at home, choose a special quiet place where you feel comfortable. Put all distractions out of arms reach, turn cell phones ton silent. Stay focused by paying soft attention to what you place in the center of awareness. Sit with your spine up and count your breath. Start with 10-minute sessions and gradually increase the time to 25 minutes.

If you commit to this practice and do it consistently, you will begin to experience the benefits to your mind, body, and spirit.

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