Reclaim Your Focus: 4 Steps to Reset Your Holiday Mindset
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Chapter 1: Understanding the Holiday Disruption
Recently, a friend of mine expressed her struggle to regain momentum in the first week of the year, despite having a lengthy list of tasks awaiting her attention. The well-established routines she had built over the previous year seemed to still be on pause. It's clear she isn't the only one facing this issue; it's a common sentiment echoed in conversations and on social media, and I’ve experienced it myself. The transition back into our daily rhythms post-holidays can be unexpectedly challenging.
With thirty-seven days between Thanksgiving and New Year's Day, it's no wonder that our schedules become disoriented and our habits disrupted. It's completely normal to feel a bit disconnected from your daily routines and any objectives you may have set for yourself.
While the path back to normalcy may feel uncertain, it's certainly achievable. Allow yourself some grace, take your time, and implement a few straightforward strategies to get back on track.
Section 1.1: Reducing Overwhelm
To ease back into your tasks, start by minimizing your options. A good initial step is to streamline your to-do list. In the rush to accomplish everything at the start of the year, it's all too easy to create an overwhelming list. Simply glancing at an extensive list of tasks can lead you to seek distractions instead.
Consider condensing your to-do list onto a 3" x 3" Post-It® Note, limiting it to your top three to five priorities for the day. You don't need to outline every single step required to complete your tasks—just state what they are. Let these priorities guide your actions for the day. If you feel compelled to jot down every single task, keep that list separate (either on paper or digitally) and tuck it away until you've tackled your main objectives.
Subsection 1.1.1: Music for Focus
Section 1.2: Strengthening Your Focus
At the moment, focusing on any task for an extended period may seem daunting. This is understandable given the holiday season's constant influx of dopamine-inducing experiences—whether through varied environments, social interactions, or indulging in treats. Your brain has become accustomed to a routine filled with stimulation and excitement.
Now, as you attempt to concentrate, your brain craves those dopamine hits and resists settling into a quieter, focused state. To reestablish your focus, you’ll need to gradually adjust your brain’s craving for constant stimulation.
Instead of diving headfirst into lengthy concentration sessions, start small with five-minute focus intervals.
Chapter 2: Implementing Focus Strategies
How to Give Your Brain the Stimulation It Needs
This video discusses techniques to rejuvenate your brain and maintain engagement as you transition back into your routines.
To make this focus exercise effective, choose a distraction-free environment. Leave your phone behind and, if possible, all other screens as well. Select one task to concentrate on—this could be anything from writing and exercising to reading or completing reports. Set a timer for five minutes and commit to focusing solely on that task.
While five minutes may seem brief, it's a significant start. Completing this initial interval will likely motivate you to continue. If you find it challenging to extend your focus, don’t worry; with practice, your concentration will improve.
For best results, aim to perform these five-minute focus sessions at least once an hour over the next few days. This small commitment will help rebuild your focus, similar to how you would train your muscles for physical exercises.
SENSORY OVERLOAD AND HOW TO DEAL WITH OVERSTIMULATION
Dr. Kim Sage discusses the challenges of sensory overload and offers strategies to combat overstimulation, which can be particularly helpful during transitions.
Section 2.1: Enhancing Effectiveness
You can further boost the effectiveness of your five-minute focus sessions by setting the right ambiance with music. Search for "Focus Music" on YouTube and play it during your work sessions. This practice helps create a mental association between the music and focus, enhancing your ability to concentrate.
Section 2.2: The Buddy System
Working alongside others often improves productivity. Consider scheduling virtual work sessions with a friend or colleague. Sharing the screen with someone else can motivate you to work longer and accomplish more.
If you're looking to solidify the habit of getting back into your routine, plan work sessions for three to four days over the next couple of weeks. You won’t need to do this indefinitely, but it can significantly help you kickstart your year.
Section 2.3: Infusing Fun into Focus
Remember, you don’t have to deprive your brain of enjoyment. Instead, find ways to incorporate fun and novelty into your work. This could mean treating yourself to a favorite snack or drink while tackling a task you’ve been postponing.
Consider watching your favorite show while exercising or listening to new podcasts while prepping meals. If you have the option, change your work environment—try a coffee shop, park, or library for a fresh perspective. A slight shift in scenery, even for a short time, can reignite your productivity.
I’ve shared these strategies with my friend, and she has found success with a few of them. Although returning to a disrupted routine can be challenging, it’s entirely possible. Reduce overwhelm, begin with short focus sessions, utilize a buddy system, and remind your brain that enjoyment is still within reach. Exercise patience; after thirty-seven days of disruption, take it step by step, and you’ll soon find your rhythm again.