Health Archives - FocusMe https://focusme.com/blog/category/health/ The Productivity App That FORCES You to Focus! Mon, 29 Jul 2024 13:08:41 +0000 en hourly 1 https://wordpress.org/?v=6.5.5 Goal-Setting 2023: Is Skipping New Year’s Resolutions A Big Mistake? https://focusme.com/blog/goal-setting-2023-new-years-resolutions/ Fri, 13 Jan 2023 07:00:17 +0000 https://focusme.com/?p=428037 Online meetings are not all rainbows and butterflies. They tend to be droll if not organized effectively. That said, we are sharing with you the ten steps to running an effective virtual meeting.

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Well, there went your hopes for New Year’s Resolutions…

Nearly two weeks gone by already since people all over the world and vowed to never do “THIS” again… or to finally get down to doing “THAT”… 

And no doubt after a couple weeks, the gyms are already emptying out again… as life transformation hopefuls everywhere start to get more “realistic.” Typical, right?

On the other hand, it’s possible you didn’t set a New Year’s resolutions this year at all. 

With a growing cynicism around new year’s resolutions failure rates, many of us just shrug them off as an exercise in futility. And then plenty just procrastinate until January slips off into the distance and yet another chance at life renewal passes by…

But Look, January Isn’t Over Yet!

And if there’s one thing the cynics DO get right about New Year’s Resolutions, it’s this – there’s no magic power tied to the specific date of January 1st. So if you’re kicking yourself already, wondering if you should have jumped on the self-improvement train before it was gone, it’s not too late to set goals for 2023 at all.

Here’s something to keep in mind.

All these studies regarding the resolution failure rate are all over the place! They make great headlines, but do a quick Google search and you immediately see articles from various sources claiming anything from around 40% all the way up to 80% of people fail their resolutions.

New Year's Resolutions Statistics

Perhaps a more important question is this: how often do people fail their attempts at life change OTHER times of the year? I think we all know the answer — a lot, right?

Because change is ALWAYS a challenge.

Of course, that doesn’t necessarily mean you should stop trying to improve your life.

So Are There Actual Benefits To Setting Goals Around The New Year?

Or is this custom just as silly as hoping the Easter bunny drops off colored eggs in April?

LiveScience writes: “A 2002 study published in the Journal of Clinical Psychology found that those who made a New Year’s resolution were 44% more likely to succeed in that goal after six months than those who did not make a resolution but were interested in changing a problem later.” So yes, embracing the tradition of renewal pinned to the start of the New Year may actually be a great way to get your life on track, no matter what the cynics say.

Reporters love a controversial headline. But mentioning high failure rates of resolutions without mentioning the higher failure rates of goals in other times of the year paints an incomplete picture.

Everything about the world we evolved in moves in cycles.

So whether or not the exact date of January 1st “means anything,” per se, syncing yourself up with cycles aligns perfectly with the human tendency to follow seasons of birth, death, and renewal as we move through life. Instead of getting cynical about it, why not embrace the fact that this is how human individuals and societies have functioned as long as we’ve existed?

By taking it seriously, you can leverage it as a source of motivation and enthusiasm, an opportunity to think about how things went last year and set out some ways you want to improve coming into 2023 (even if it’s not the 1st anymore).

Add in the power of rituals and placebos to change your results in life, across the board, and there’s really no reason NOT to take the tradition very seriously.

Also, keep this in mind…

Starting Late Offers A Chance To Avoid Common Resolution Mistakes

Instead of beating yourself up for procrastination, let’s look at the bright side.

Many 2023 goal-setters have already begun to give up and fail…

But by starting now, you have an opportunity to sit down and get more intentional – rather than just making a knee-jerk resolution because it seems culturally appropriate or because a couple of your friends thought it would be a good idea. 

Some of the common mistakes people make in their resolutions include:

  • Being Too Ambitious (Or Too Conservative) With Your Goals – Overly-ambitious or unrealistic goals can create excitement, but it’s also a great way to set yourself up for failure. On the other hand, goals that are too small and easy can feel pointless. Some experts will warn you away from audacious goals completely, but think about it this way: not quite reaching something huge is a whole lot better than crushing it at something insignificant. You may very well end up a lot further ahead in life by “failing” at the former. Plus, if you consider the let-down many high achievers report when they do get to their own finish line, it doesn’t hurt to always leave yourself something to strive for. My advice? Set goals that light your fire but then break these bigger goals down into milestones so you can create a little momentum starting out and yet still have something left over to work towards.
  • Failing To Engage In Systems Thinking – Another pitfall when people strive for change, regardless of the time of year, is their goals are focused more on outcomes than the system or process that produces said outcome. Yes, failing to plan or create a roadmap that gets you from A to Z is a great way to strike out with your new year’s resolutions in 2023. Whether you’re trying to achieve something or stop doing something, define exactly what that looks like, and then define exact steps that will get you there. Finally, define times when you will implement these steps. The process of change doesn’t happen with good intentions alone — you need ACTION. (Read my “27 Mind Hacks” article for how-to advice on systemizing behavioral change.)
  • Leaning On The Social Media Brownie Points – Of course, this is a huge problem in today’s attention-addicted social media society. Perhaps you’ve been told you need to hold yourself accountable to a goal or behavioral change by leaning on support from the community and making a big announcement. But this article from Psychology Today tells us people who publicly share their goals are less likely to follow through on them (and getting compliments on progress makes it even worse!). Why? It’s possible you get an emotional reward from a social media announcement (“Hey, look at me and how driven and disciplined I am”), and this may dampen the allure of actually working toward that goal and achieving it. So forget the social media brownie points, or at least save them until you’ve actually earned them!
  • Not Getting Specific Enough With Your New Year’s Resolutions – Again, it’s about setting clear, measurable goals – not making some broad, vague intention. “I will lose X pounds in X months” is way more powerful than “I will get slim again.” Write down exactly what you want to accomplish, and if possible, attach it to a specific time-frame or deadline so there’s zero question at all when you finally hit your target. Some other examples include “I will increase sales revenue by X in the first 3 months of 2023,” or “I will put $X in a savings account every single month in 2023.” (Here’s another article on how to create clearly defined goals.)
  • Trying To Do Too Many Things At Once – Finally, don’t fall for the trap of shooting for too many big changes at once. Sure, we’d all like to quit drinking, cut down to a 6-pack, seduce an attractive new lover, and build a successful million dollar per year business… all in 2023, please… but let’s pace ourselves here. In his article, “The Scientific Argument For Mastering One Thing At A Time,” James Clear makes a convincing, research-backed argument that even ultra-specific, time-sensitive goals work best when you stick with just one or two. If there are other areas of your life you want to improve in the meanwhile, keep your efforts in these areas small and manageable (perhaps by using the “Tiny Habit” method). You’ve only got to slay one big dragon at a time to create radical life momentum as the years go by. Alternatively, break your year up and focus your entire energy on different pursuits at different times.

Listen, Only YOU Can Decide To Be More Proactive This Year!

The difference between people who succeed at improving their lives…

…Versus those who don’t…

…Often comes down to the power of self-belief. As Henry Ford put it, “Whether you think you can or think you can’t, you’re right.”

And what could be more self-defeating than deciding you won’t even try? Just because some article on the internet told you that you’ve only got a 30%, 20%, or 10% chance of success?

After all, they give us a similar line about the business failure rate, and yet there are entrepreneurs all over the world who build their fortunes in business regardless – just like Ford did.

So my advice? 

It’s still January and you’ve still got a whole year ahead of you. If you don’t believe there’s any magic in new year’s resolutions, what’s the harm in convincing yourself that there is?

The only thing worse than failing at a well-intended behavioral change…

…Is failing to even try.

Are You Using FocusMe To Defeat Digital Distractions And Achieve Laser Focus?

Click the button to learn more about how this attention-saving software can help you implement practical behavioral change in 2023 and beyond!

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Best Brain Foods For Focus, Memory & Mental Health https://focusme.com/blog/best-brain-foods/ Mon, 11 Oct 2021 09:00:54 +0000 https://focusme.com/?p=294587 The brain is the most important organ in the body, yet its also one that we often forget to consider when planning our diets. As it turns out, there are some amazing brain foods that will help you to fuel your noggin with everything it needs to run smoothly! Defining brain foods The main thing […]

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The brain is the most important organ in the body, yet its also one that we often forget to consider when planning our diets.

As it turns out, there are some amazing brain foods that will help you to fuel your noggin with everything it needs to run smoothly!

Defining brain foods

The main thing to consider when talking about brain foods and food in general is nutrients, which are the myriad compounds within the food that are essential to life and health. These can further be broken down into macronutrients and micronutrients, the former consisting of compounds such as protein, carbohydrates and fats, and the latter vitamins, minerals and other important elements.

Using the analogy of the body as a piece of machinery, macronutrients provide the basic building blocks used to make it and the fuel on which it runs, while the role of micronutrients is to maintain the individual parts such as the organs and tissues, as well as ensuring that they all work in harmony to regulate bodily processes to keep the machine running smoothly.

In this analogy, our brains are the control center, the piece of hardware that organizes the system and sends instructions to individual parts of it, while our minds could be considered the software that controls it. Brain foods are thus any source of nutrition that provides the right mix of essential nutrients to help the brain function at maximum capacity, or as close to it as possible.

The brain-body connection

Before we move on to discussing the best brain foods in detail, it’s important that we also explore and discuss the brain-body connection. In that sense, using the above machine analogy may be doing the rest of the body a disservice. When it comes to inorganic machines, the control center is not usually dependent on the health of the rest of the hardware. In the case of biological machines like us, however, we know that the entire system is interlinked and interdependent.

Factors such as hydration and the oxygenation levels of our blood affect every organ in the body, including the brain. The study of gut microbiomes is one of the fastest growing fields in medicine and has established a strong link between gut health and brain health. In fact, we know now that around 95% of our serotonin (one of the most important brain chemicals) is produced in our gut, bringing the study of gut health to the frontiers of psychology and mental health as well.

Brain scan

What this all means for brain health

Accordingly, just as it is pointless to think about food only in terms of calories while ignoring the essential nutrients and potentially harmful compounds that accompany them, it is futile to discuss brain foods without considering the other factors that determine our physical and mental well-being.

To maximize your mental acuity, you need to look after your entire system well. Aside from having a diet that promotes good health in general, that also means exercising both the body and mind regularly, minimizing stress, staying hydrated and avoiding harmful contaminants wherever possible.

Above and beyond this general maintenance that allows the whole system to function properly, you can also consume specific foods that promote good brain health. In general, these so-called brain foods will contain one or more of the following essential nutrients in high amounts:

  • Omega-3 fatty acids
  • Antioxidants such as flavonoids and vitamin E
  • B vitamins
  • Healthy fats
Best brain foods

Seafood

If the term “seafood” seems deliberately vague, that’s because it is. Usually, when people talk about brain foods, fatty fish are right at the top of the list. There are good reasons for this, but they come with a few important caveats.

Many fish are indeed high in omega-3 fatty acids, which are the building blocks of brain and nerve cells. Omega-3s have also been shown to play an important role in learning and memory. They also likely slow age-related mental decline and help to prevent Alzheimer’s disease. Conversely, omega-3 deficiency has been linked to learning impairments and mental health issues.

There’s only one problem…

Most fish is highly contaminated with heavy metals, pesticides, industrial chemicals and microplastics. There’s also the not insignificant fact that we humans have removed around 90% of fish biomass from the Ocean in just the last century, meaning there isn’t a whole lot left and there soon won’t be any if we continue at the current rate.

Thus the term seafood.

Seaweed is a great fish alternative

Fish alternatives

Fish, like other forms of animal-based nutrition, are just middlemen. Almost all essential nutrients that we eat are either synthesized or made available by plants. The fish that we consume get their nutrition from sea plants including algae, seaweed and, at the base of it all, tiny phytoplankton. Even larger predatory fish who don’t consume plant matter directly are ultimately eating what was generated by these plants. This holds true on land and no matter how high up the food chain you go.

As always, you’re better off cutting out the middleman and going straight to the source. Skip the harmful contaminants and help to avoid ecological collapse by getting your brain food directly from plants. There are an increasing number of supplements made from farmed sea plants that are both nutritionally effective and have minimal impact of the environment.

Cacao & Dark Chocolate

For most people, chocolate is something you eat when you’re cheating during a diet rather than as part of a good one. While it’s true that most chocolate bars are not good for you, that can be put down to basically everything found in them except the chocolate itself. The main culprit, of course, is the sugar.

Cacao beans, main ingredient in chocolate, are actually somewhat bitter when eaten alone. They are also an incredibly nutritious food that seems to offer fantastic benefits to brain health.

The main way in which they do this is through combating oxidative stress with powerful antioxidants known as flavonols. They also contain other types of flavonoids, which are all antioxidants, as well as several other beneficial vitamins and minerals.

If you don’t fancy chewing on toasted cacao beans or nibs by themselves (they’re actually quite good once you get used to them), you can use them to add some chocolaty goodness to smoothies, add them to baked goods or throw them into granola or trail mix. Dark chocolate with at least 70% cacao is also considered an excellent brain food.

Cacao beans

Cruciferous vegetables

There are over 3000 kinds of cruciferous vegetables, many of which are among the most nutritionally dense foods on Earth. This is especially true of broccoli, brussel sprouts and leafy greens such as kale and spinach, offer a wide array of potential benefits when it comes to brain health. To be fair, you could replace the phrase “brain health” with just about any other kind of health and this statement would be just as true. These truly are extraordinary foods!

Many cruciferous vegetables contain compounds known as glucosinolates, which are know to reduce oxidative stress. They also have decent amounts of vitamin E, which protects cells from damage and slows the ageing process, as well as flavonoids and many other beneficial vitamins and minerals. The fact that they offer so much good stuff with so few accompanying calories also make them a perfect brain food if you’re watching your weight.

Broccoli

Other noteworthy brain foods

  • Berries – Blueberries, blackberries, strawberries and others are all fantastic sources of antioxidants including anthocyanin, caffeic acid, catechin, and quercetin.

  • Nuts & Seeds – Many nuts and seeds are rich in omega-3s, vitamin E and other antioxidants, making them some of the most complete brain foods out there.

  • Turmeric – The active ingredient in turmeric, curcumin, is on of the most powerful anti-inflammatories on Earth and is able to cross the blood-brain barrier to absorb directly into brain cells.

  • Caffeinated drinks – Coffee and caffeine containing teas such as green tea are excellent sources of antioxidants and seem to improve brain function. That said, it’s also important to note that caffeine has been show to disrupt deep sleep (even if you don’t realize it), which is one of the most important aspects of brain health. In that sense, it’s best to use moderation and avoid drinking caffeine in the second half of the day.

  • Peanuts – While they are in fact a legume rather than a nut, peanuts contain high amounts of healthy unsaturated fats, high levels of vitamin E and resveratrol, a non-flavonoid antioxidant that seems to have protective effects on the brain.

  • Avocados – Another food with high levels of healthy unsaturated fats that appear to beneficial to brain health and aid in the absorption of other vitamins and minerals.
Peanuts

Beyond brain foods

Having a diet and lifestyle that is conducive to good brain health and productivity should always be your first goal, however, it’s not always enough. In a world of digital distractions that are so powerful that they even have physiological effects on our bodies, sometimes you need to fight fire with fire.

That’s where a productivity app like FocusMe comes in. If you struggle to maintain your concentration because of social media, gaming, news or any other form of digital distraction, these are the guardrails you need. It’s simple, really, the app employs powerful code that forces you to stay within the digital boundaries you set for yourself.

If you’re serious about improving your productivity, this is the tool that will help you to do it. Don’t take our word for it though. Check out reliable third-party reviews by our many satisfied users to see what FocusMe can do for you. If you’re ready to get serious about beating your gaming addiction, simply click the big shiny button below and we’ll guide you every step of the way!

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3 Methods To Overcome Your Gaming Addiction For Good https://focusme.com/blog/overcoming-your-gaming-addiction/ Thu, 16 Sep 2021 21:16:19 +0000 https://focusme.com/?p=289915 The concept of gaming addiction is just now beginning to enter mainstream consciousness. Yet, for the millions who experience it daily, the struggle has always been very real. Understanding gaming addiction Before you can overcome an addiction or unhealthy pattern of behaviour, it’s crucial that you first acknowledge what you’re up against and learn to […]

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The concept of gaming addiction is just now beginning to enter mainstream consciousness. Yet, for the millions who experience it daily, the struggle has always been very real.

Understanding gaming addiction

Before you can overcome an addiction or unhealthy pattern of behaviour, it’s crucial that you first acknowledge what you’re up against and learn to identify the signs that you’re losing control. It may be glaringly obvious to you that you have a gaming addiction, yet there are also many people who are totally unaware of the fact that they have a problem and likely even more who have a sense that their passion for gaming is morphing into something unhealthy but don’t really know what to do about it.

If it’s any consolation, even the experts haven’t yet agreed that gaming addiction is a ‘real’ thing. In 2018, the World Health Organization (WHO), added “gaming disorder” to it’s medical reference book. The American Psychiatry Association’s (APA) Diagnostic and Statistical Manual 5th edition (often referred to as the ‘bible’ of psychology), however, hasn’t gone as far. While it includes guidance on the warning signs of “problem video gaming”, the only activity related addiction currently listed in the guide is gambling. Perhaps the authors aren’t really up to speed on the use of persuasive design and the fact that many tech companies have taken their strategies straight from the gambling industry’s playbook?

What a gaming addiction looks like

Signs of gaming addiction

In any case, the labels aren’t the most important thing to focus on. Whether it’s a problem, disorder or addiction, just about everyone now seems to agree that excessive gaming can be harmful to our health, productivity and relationships.

Luckily, there are warning signals you can look out for if you’re unsure whether you actually have a gaming addiction or not. Displaying one or two of these is not necessarily cause for concern, but if you display five or more in the space of a year, your relationship with video games is likely problematic. Things to look out for include:

  • You think about gaming all or a lot of the time.

  • You feel bad or down when multiple hours or days pass in which you are unable to play games.

  • You need to spend more and more time playing to enjoy yourself.

  • Playing games isn’t actually that enjoyable and sometimes you’re not even sure why you’re doing it.

  • You find it extremely difficult to stop playing and/or reduce your overall time spent gaming.

  • You have problems at work, school or home that are caused by your gaming habit.

  • You have problems with your relationships because of gaming.

  • You find yourself lying to people or avoiding your responsibilities so that you can spend more time gaming.

  • You use gaming to ease or block out bad moods and negative feelings.
Gaming with friends

 

 

  • You continue gaming despite experiencing some or all of the above issues.

Overcoming gaming addiction

Overcoming a bad habit or addiction is never an easy task. The general rule of thumb is that it takes around 60 days to create or break a habit. This means that initially you’ll need to remain conscious and disciplined no matter what method(s) you choose to help you overcome your gaming addiction.

Below we’ll discuss various strategies that you can make use of. It’s possible to combine all of them, but you can also mix and match or even try them one at a time until something sticks. Ultimately, it’s up to you to analyse (honestly) the extent of your problem and then decide which strategies are are best for you. Remember, nothing you try will end your gaming addiction if you don’t genuinely have the will and intention to make a change. If you do, here are some ideas for how to make it happen:

Family with gaming addiction

1. Establish a new routine

One of the most powerful ways to break the cycle of addiction is to change your routine. At the end of the Vietnam War over 20% of US soldiers self-identified as heroin addicts. People began to panic at the thought that thousands of junkies with military training were about to show up on their doorsteps and start causing chaos. Yet it turns out there was nothing to worry about. Despite the fact that heroin is one of the most addictive substances known to man, less than 5% of these soldiers relapsed into addiction. So, how did this happen?

We now know that addiction of any kind is heavily linked to circumstance, mindset and routine. When the soldiers returned home, all of these factors changed. Once they were disconnected from the circumstances that drove them to become addicted, the Vietnam veterans largely just went back to their old lives or began creating new ones. This was a foundational lesson for addiction researchers and psychiatrists – it can be for you as well. Making changes to your routine, mindset and general circumstances is one of the most powerful tools you have in your battle to overcome your gaming addiction.

Find new hobbies, do more exercise, try to also socialise with people who are not interested in gaming. Spending more time outside the house, especially close to nature, not only distances you physically from your tech (leave your portable gaming devices at home and delete your mobile phone games!), but it also helps you to reconnect with the magic of the physical world that you have been neglecting for the admittedly also extremely cool digital one.

2. Seek help

Many of us are loathe to admit that we may need an intervention from an external source. After all, we all want to believe that we are in control of our own destinies. Yet there is nothing wrong with asking for help. In fact, our social constructs and ability to work together is one of the primary reasons for our incredible success as a species.

If you’re struggling to face up to your gaming addiction alone, there is no shame in seeking out the help of a psychologist, psychiatrist, spiritual healer, life coach or any kind of mentor that can guide you on your journey and provide you with tools that will empower you to break your habit.

It’s also a great idea to speak to your family and friends. Tell them that you’re trying to overcome a gaming addiction and you need their help.

This can come in both the form of moral support and reminders about your commitments from non-gamers, and asking your gamer friends to respect your decision by not pushing you to play excessively and agreeing to only play with you at pre-arranged times.

Speaking with a professional about your gaming addiction

3. Set limits on your access to games

Let’s be brutally honest, one of the reasons you have a gaming addiction is because you struggle with willpower and have, at least until this point, failed to take proactive steps to make a change. Sometimes, force is required. Luckily, it’s not 1952 and nobody is talking about sending people to military school so that they can have the gamer beaten out of them. Today, there are far more subtle and much more effective ways to force yourself (or your kids) to change.

It’s no longer practical to advise someone to forget about the computer and rather work in a notebook or on a chalkboard. We all need the internet, with it’s search engines, email services and real-time calendar updates, to go about our daily business and do our work effectively.Fortunately, setting hard physical limits on gaming is not only possible, it’s actually quite easy to do. They’re called focus apps for a reason folks, and you’re reading the blog of one such program right now.

FocusMe is an all-in-one digital solution that helps to you to place hard limits on unwanted digital distractions. We’re not going to lie to you and say there aren’t other programs out there that offer the same or similar services. In fact, a quick visit to the Apple or Play stores will turn up a smorgasbord of free options. However, we stand steadfastly behind our claim that FocusMe is the most powerful digital productivity tool currently on the market.

Couple outdoors

What makes FocusMe different?

It’s simple, really. Unlike other focus apps that simply encourage you to concentrate or use easy-to-beat lockout mechanisms, FocusMe employs powerful code that forces you to stay within the digital boundaries you set for yourself. It was created by a programmer who could easily wiggle his way out of any and all productivity apps available (paid or not), and so decided to build the real thing.
 

If you’re serious about beating digital distractions and improving your productivity, look no further. Don’t take our word for it though. Check out reliable third-party reviews by our many satisfied users to see what FocusMe can do for you. If you’re ready to get serious about beating your gaming addiction, simply click the big shiny button below and we’ll guide you every step of the way!

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Strategies for Encouraging a Healthy Work/Life Balance Within Your Business Culture https://focusme.com/blog/strategies-for-encouraging-a-healthy-work-life-balance/ Mon, 26 Jul 2021 13:32:52 +0000 https://focusme.com/?p=270255 A guide to promoting a healthy work/life balance within your team. This will bring a range of benefits.

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To get the most out of your team, you must help them rest.

 

You want the best results from your team. To achieve that, you probably push them to be as productive as possible. While some pressure is healthy, overdoing it could be damaging your team’s performance.

Setting an unachievable standard could be detrimental. Over 35% of employers commit this mistake when they strive for perfection. This pressure forces your team to overwork, which leads to worse results in the long run:

Pushing your employees to be more productive does the opposite; causing burnout and reduced productivity. To overcome this, you must encourage a healthy work/life balance. After all, research by Korpela and Kinnunen found a healthy work/life balance increases energy levels and rigor over time.

1. Embrace “Flextime”

Every member of your team is unique and productive at different times. So why are you forcing them to work the same hours?

A recent study by the IZA Institute of Labor Economics evaluated 503,358 people and discovered the conventional work routine is not optimal. We are least productive in the morning and reach our peak at 1.30 PM. So why are we encouraged to start early, and eat lunch when we’re most productive?

According to Kristen Knuston (neurologist at Northwest University), our circadian rhythm dictates when we are most productive. For that reason, we all work best at different times.

Use this to help your team achieve a healthy work/life balance. Why expect your team to work eight hours, when they will only be productive for five? Instead, let them decide when they work by embracing “flextime.” 

On most flextime models, employees are free to work whenever. Provided they meet goals, deadlines, and weekly hour requirements. Rather than procrastinating, they can go out during their non-productive hours. So, they can still go to their child’s soccer game in the middle of the day.

Focus on Productivity, Not Hours

Time doesn’t equal productivity. Some employees need the full day to achieve results, while others only need a few hours.

Adrian Gostick (Forbes) reports a lot of employees work long hours to impress their leaders. But that doesn’t mean much. Most are only productive for three hours and procrastinate for the rest of the day. Best-selling author Adam Grant puts it best:

In complex and creative jobs, it makes little sense to pay attention to hours at all”

 Rather than insisting they spend all day in the office, put a greater emphasis on productivity. Doing so will promote a healthy work/life balance. Provided they meet goals, they can then do whatever they want with the time they would usually be procrastinating.

2. Promote a Healthy Lifestyle

Adopting Flextime is a great way to give employees time to focus on themselves. But how can be sure your team are looking after themselves? They could be filling their time with personal stressors that contribute to burnout.

So what can you do to make sure your team is looking after themselves during their free time?

2a. Give them the tools

Not everybody has the means to live healthily. But doing so brings a range of benefits. Regular sleep, exercise, and a healthy diet have all been proven to raise stamina, improve mental clarity, boost the immune system and make us more engaged and productive.

To make sure your team can live healthily, create an employee well-being hub. One that provides things like: online fitness courses; online (and in-person) mindfulness lessons; and guides on dealing with stress and eating healthier.

2b. Give them Room to Unplug

With deadlines approaching, it’s common for staff to work through breaks or past home time. But that will lead to a decrease in quality. Researchers agree it leads to mental fatigue and burnout. To overcome this, give your team room to relax and switch off:

  1. Implement mandatory breaks. Having short intervals through the day to make a coffee or change scenery is a good way to reset and reduce stress levels. Knowing this, you could implement mandatory breaks – such as a five-minute walk every hour.
  2. Leave work at work. Remind employees they’re not expected to work at home. Cease communication and don’t give them access to work devices. Time at home is to relax, switch off and spend time with family.

2c. Bring home to work

Trying to maintain a healthy home life isn’t easy. To promote healthy family relationships, encourage your team to bring their home to work. A successful example of this is LinkedIn’s “Bring in your parents day,” where employees were invited to have family members visit.

Events like these let your team spend time with their loved ones. It’s also a great way to motivate your staff. According to research, being reminded of the people your job is financially supporting naturally motivates us to work harder.

3. Implement Business Software to Manage Your Workforce

Managing your team’s progress and making sure they are resting can be a challenge. How can you spot when they’re burned out? Or they’re at an unproductive point of the day and should take a break? To help, we recommend using FocusMe. This tool is managed centrally by you and will automatically run on your teams’ online devices. You can use it to:

  1. Track your worker’s usage. See how long your team is spending on each app and pinpoint their most used. You can analyze teams or individuals and monitor their behavior; their last online interaction, and when their device is in idle.
  2. Block the apps outlined by you. FocusMe will block apps and websites on your teams’ devices during hours chosen by you.
 

You can then use these features to support your team’s well-being. Possible suggestions include:

  • Blocking work-related apps after work hours, so they cannot access them and are not tempted to work through the night. Doing so guarantees they switch off and relax.
  • Blocking distracting apps during work hours. Doing so will help your team focus and achieve their goals quicker; meaning they have more time to relax after.
  • Identifying when a member is least productive. If someone’s computer sits in idle at the same time every day, you could recommend they go home or spend time with family and come back later (rather than just procrastinating).

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Effective Tips for Keeping Your Child Safe Online https://focusme.com/blog/online-safety-keeping-your-children-safe-online/ Mon, 05 Jul 2021 10:26:29 +0000 https://focusme.com/?p=267271 The internet is a powerful tool, but children must be protected from its dark side.

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The internet is a powerful tool, but children must be protected from its dark side.

The internet has become an integral part of our children’s lives. They have the world at their fingertips: access to endless games and videos, an ability to contact people across the world, and much more.

According to Ofcom, 86% of 3–4-year-olds have access to a tablet. After a brief chat about online safety, we might think they’re safe. But a recent study found most children act unsafely: 40% chat with strangers online; 53% publicly reveal their phone number; 15% try to meet a stranger, and 6% reveal their address.

Few know about viruses, online safety and privacy, internet safety, or basic online etiquette. They might unknowingly expose you to internet threats, put themselves in danger, or (as one child did) spend £3000 playing a game.

But digital tech can help their development. It gives them access to a wealth of information, and research indicates it can improve their: hand-to-eye coordination; language, and problem-solving skills. So, you don’t want to withhold it, but you need to take steps to protect them. 

The Laws on Internet Safety

By law, high-risk websites must work to protect your child. In the USA, the Children’s Online Privacy Protection Act protects those under 13. It prevents a website from using features without a parent agreeing.

Club Penguin, for example, requires a parent’s email address for users under 13. The main “chat” is disabled until approval is made. COPPA also protects them in other ways. It requires consent before they can legally collect personal information and restricts what they can ask.

You should utilize this law by making sure your child’s accounts are associated with your information.

Educate Them on How to Stay Safe

You can’t always manage their accounts. On a lot of websites, they just ask for a parent’s email address on sign up. There’s nothing stopping your child from using their own.

Because of that, you need to educate them. David Emm (senior internet researcher, Kaspersky Lab,) believes the first step is discussing online safety. The best opportunity to do so is at a young age, when they’re using the computer with you.

Emm encourages us to draw comparisons to the real world. The consequences are the same, so we shouldn’t do things unless we would in real life.

  • Taking to strangers. We tell them to avoid strangers in real life. The rules still apply, people can lie about their age and they should never reveal their information.
  • Warn them about the consequences of “risky behavior.” All children are prone to it, but those with learning difficulties are most at risk: in an attempt to assert independence, they follow dangerous curiosities. Talk about chat rooms, and don’t shy away from “sexy selfies,” online flirting, and drug use. Predators are looking for children who don’t know the dangers. 
  • Make them share aware. What they put out is permanently available for the world to see. Outline the consequences of sharing information online and encourage them to be cautious.

These steps will prepare them for when they inevitably face the online world alone. 

 

         Manage and Monitor Their Behavior

 

The previous tips are good for educating. But it’s still good to check in and make sure they’re following what you talked about.

Unfortunately, the risks of the internet are twofold. They could encounter dangerous material online. But overusing the positive aspects can be detrimental too. WebMD indicates doing so drastically increases the risk of depression and anxiety in teenagers.

As such, you need to: continue to protect them from online dangers; and track their usage to prevent serious mental health problems. Unfortunately, this can be met with a lot of resistance.  44% of parents struggle to control their child’s screen time.

To manage their behavior, you could:

  1. Keep devices in a common area of the house (like the dining room table). Make them ask to use them. Doing so will: help you keep tabs on why they’re using it; and discourage any risky behavior. According to the Hawthorne Effect, we act more cautiously when we know we’re being watched.
  2. Avoid having your card details saved and make them ask before paying for things. Online marketers target children in games and videos. Don’t give them purchasing power or they might rack up debt.
  3. Keep track of their usage and take away devices. Along with the mental health risks, a study (University of Cambridge) has shown spending too long online causes a fall in school results by up to two grades. They recommend spending no more than 2 hours online per day.
  4. Become friends with your child’s contacts. According to Identity Specialist Tracy Hulver, children often enter a “popularity contest.” To grow their friend list, they add strangers. You can prevent this by adding their contacts to ensure they are only accepting from those they know.
  5. Finally, monitor your child’s browser history. For Lead Threat Intelligent Agent Chase Cunningham, we can find a healthy balance between respecting their privacy and keeping them safe. For example, you could look at who they’ve been messaging but not read them.

Use FocusMe as Blocker Software

You can educate and monitor your children, but that might not be enough. Pornography, violent videos, and other adult sites are just a click away. What’s worse is pop-up adverts are exposing children to adult content they don’t want to see. Up to 34% of people have experienced unwanted exposure to pornography through misdirected links.

In addition, tracking their usage can be difficult. Especially if they’re using it while you’re at work. To regain control, we recommend using FocusMe as an online safety tool. Features include:

  • Monitoring the time they spend on apps and websites. Presented in a visual graph, this will tell you if their behavior is healthy or you need to step in.
  • An automated scheduler. Rather than having to manage daily, this controls how long they can spend on certain apps and websites. After a certain time, things chosen by you can be blocked.
  • Blocking things you don’t want them to see. It’s impossible to bypass this and protects them from the unsafe parts of the internet.
 

FocusMe is controllable from a central device. Even if you’re not with them, you can monitor their behavior. It will only track those selected by you and is adaptable to your needs. Overall, our blocker software eliminates any worry or doubt. When it’s running, it’s impossible to access the websites you’ve chosen.

 

 

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What Does World Productivity Day Even Mean In 2021? https://focusme.com/blog/world-productivity-day-2021/ Mon, 21 Jun 2021 09:15:53 +0000 https://focusme.com/?p=263499 The last 18 months have been a major setback for the entire world. So, where should we be setting our sights on World Productivity Day 2021? Productivity is a totally subjective concept. It means different things to different people. We gauge it differently, both as individuals and as societies. Most of us would agree that […]

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The last 18 months have been a major setback for the entire world. So, where should we be setting our sights on World Productivity Day 2021?

Productivity is a totally subjective concept. It means different things to different people. We gauge it differently, both as individuals and as societies. Most of us would agree that you can measure it through output – How efficient have I been? What have I achieved? Governments and businesses tend talk about it in an almost mythical way, and we love going along for the ride. Productivity, the ethereal fuel that drives humanity’s inexorable march of progress. It’s true, of course. Striving to achieve greater productivity brought us the agricultural, industrial and digital revolutions. Yet the last 18 months or so have also proven to us that being productive sometimes has to be weighed against other things. World Productivity Day 2021 can be an opportunity to reassess what the concept means to us.

Nobody is talking about re-inventing the wheel here. After all, we’re the proud creators of the most powerful focus tool available today. “Traditional” productivity is what FocusMe is all about. But maybe it’s time we broaden the definition to include not just the production of value in an economic sense, but also for society, the natural world and our own mental & physical health? The Covid-19 pandemic has shown us the limitations of our current model and challenged us to rethink a lot of things.

Stay home sky message

It's all about priorities

It’s clear that our quest for ever-increasing productivity to feed ever greater demand is leading us to crisis points on multiple fronts. Worse yet, as far as we can tell, we’re not any happier than our ancestors were. Sure, on average we live longer than they did, but a lot of that is simply down to lower infant and childhood mortality rates. On average, a hunter-gatherer that made it to adulthood could expect to reach around 70 years old or more. In other words, all this productivity is basically about having better amenities.

Obviously that’s a gross oversimplification, but the point still stands. We’ve become awfully focused on creating more and better stuff, often at the expense of the natural world and our own well-being.

Since the emergence of Covid-19 many of us have felt compelled to take up a position in the economy vs public health debate. It’s often presented in a way that makes us feel as if we’ve got to pick a side. Our tendency to frame decisions in such binary terms is part of the problem.

It’s certainly true that a collapsed economy is just as dangerous as a pandemic. There are also real risks of jeopardizing future health and productivity by shutting schools for long periods and reducing access to lifesaving treatments for people with pre-existing conditions.

Planting a tree

Anyone who claims to have the answers to this dilemma is probably full of hot air. One thing is clear though, shortsightedness is an enemy to productivity. Without a sustainable plan for the future (and maybe also a good plan B & C), no amount of productivity will save us. There are not many species that are capable of understanding the concept of delayed gratification, and no other has used it to their advantage like we have. That said, we clearly still have a ways to go.

A new consensus around productivity is possible

Despite our shortcomings, there is also plenty of room for optimism. Slowly but surely, a new global consensus seems to be forming. Before 2020, most of us floated through life under the assumption that the rules of the game were more or less set in stone, or at least only evolved gradually. Then, almost overnight, our lives were transformed. Billions of people adopting new habits and behaviors within weeks. The workplace replaced with home offices. Travel shut down. Then, of course, there’s the not insignificant fact that we watched governments “find” trillions of dollars to make sure that the whole house of cards didn’t collapse.

So where does all that leave us? Well, we now know that real, paradigm shift kind of change is possible. It’s happened once, why can’t it happen again? While there are plenty of people who have been desperate to get back to work, many have decided that zero-hours contracts don’t offer the security they require. 

Pandemic productivity

Where to from here?

The narrow definitions we have for productivity and progress have had their day. The vast majority of the world’s population now agree that business as usual is unsustainable. People are burned out, nature is on fire and the biggest companies in the world are reporting record profits while their founders become the richest and most influential people in history. Artificial intelligence and other emerging technologies have already begun to disrupt the workplace and will continue to so at an exponentially accelerating pace. More and more economic and social activity moves into the online space each day.

There is a lot of uncertainty around where all of this will lead us. It’s possible to come up with utopian visions of a world where human beings have solved all our problems with technology. Machines do all the dirty work and we enjoy spending time with our families and doing leisure activities. On the other side of the coin we could have a The People vs The Technocrats situation taking place in the apocalyptic setting of a world experiencing runaway climate and environmental breakdown. It genuinely could go either way.

In the short term to medium term, we can expect a continued shift towards hybrid work patterns, a major reorganizing of the chairs as “clean” industries replace some of today’s biggest players and continued pressure on governments and the private sector to step up and ensure that the benefits of all our productivity end up in the hands of the many and not just the few.

Robot offering hand

Let's not forget about just getting stuff done...

As a business that specializes in productivity and focus, we could have used World Productivity Day 2021 as an excuse to bang on about digital distractions, beating social media addiction or any of of our other ‘usual’ topics. We hope we gave you some things to think about.

Even in a world where with a whole new definition of productivity, we’ll still need to get things done. Whether you’re looking for a way to increase day-to-day productivity while working online or trying to block out digital distractions such as social media and gaming, this is the tool that will empower you to make it happen.

Start by learning more about how it works and checking out some reliable third party reviews, or simply get started right away by clicking the button below (don’t worry, we’ll still explain everything)!

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The Essential Guide To Stay Calm On A Hectic Day https://focusme.com/blog/essential-guide-to-stay-calm/ Tue, 01 Jun 2021 09:10:38 +0000 https://focusme.com/?p=256477 We all know that feeling of a hectic day that doesn’t slow down. Fortunately, it is possible to stay calm and focused, even when life is running on fast forward. Here’s how… For many people busy has become the norm, with many of us having to work what feels like 24/7 instead of just 9-5. […]

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We all know that feeling of a hectic day that doesn’t slow down. Fortunately, it is possible to stay calm and focused, even when life is running on fast forward. Here’s how…

For many people busy has become the norm, with many of us having to work what feels like 24/7 instead of just 9-5. It’s common to take work home with you and spend weekends catching up. Dealing with an especially frenetic workday, however, is a feat of its own. Even the most ardent workaholics need a hand to get through a hectic day without succumbing to panic. Our guide tells you what to do to take control, even when your schedule seems out of it.

Assess Your Day

Unexpected stresses can pop up at any time. But a good start to staying calm and focused in the midst of a nightmare day is to look at your entire week in advance.

If you can’t do that, block out ten minutes every evening to prepare yourself mentally for the next day.

Let’s say you’ve got an early start with a gym session at 6am, followed by back-to-back Zoom meetings and picking up children from school mid-afternoon. Before tackling admin and paperwork before you can kick back and relax (that’s if you have any time left).

Being able to organize your schedule mentally will allow you to move from one demand to another knowing how much time you’re working with. By assessing what’s coming, you’ll know whether to pre-prepare meals, for example, and how to budget your energy to get through the day. 

Set Your Intentions

Similar to making a to-do list, setting your intentions for the day ahead can give you structure and a sense of safety when things are hectic. When you’re facing an unusually demanding day, your intention might be as simple as getting through your tasks without getting overwhelmed.

If you have a little time to spare, then consider setting a goal of going for a brisk walk, doing some gentle breathing exercises, or practicing a hobby that leaves you feeling energized—drawing, painting or paging through a favorite magazine.

When setting your intention for the day, consider your energy level and mood. If you’re being overambitious, it’s probable that you’ll end up disappointing yourself. When you’re already overwhelmed, set an easy goal. This will boost your mood and energy to know that you’ve completed at least one task.

See The Bigger Picture

On your busiest days it might feel like the world is collapsing around you and somehow, it’s up to you to keep it all together. It’s easy to get trapped in the belief that if you’re not perfect, you’re a failure.

This is when you need to remind yourself that there is a bigger picture, and you aren’t the one responsible for all of it. One technique is to imagine how you’ll feel about today in a week, a month, a year, or even five or ten years.

That nagging worry about a meeting or deadline—this time next year will your worry have been worth it?

Another slightly imaginative trick is to picture yourself in the context of your suburb, then your city, country, and the world. If that doesn’t put things into perspective, look up the size of Earth compared to the Milky Way, and the Milky Way to the rest of the universe. This doesn’t mean that you’re so tiny that nothing matters, but it can show you how all-consuming stress is just one miniscule part of existence, not an unstoppable force.

Eat And Drink Wisely

Our eating habits are often influenced by the situations we’re facing or the circumstances we find ourselves in. Being hungry or dehydrated is a sure-fire way to end up stressed and depressed. When you’re under pressure, it’s easy to ignore your body’s hunger and thirst signals, which compounds the strain you’re already feeling.

Eat smartly and often. Reasonable-sized meals and small snacks throughout the day will keep you more alert and reduce mood swings (no more getting “hangry”). Drink before you’re thirsty, and preferably stick to water, not sugar-laden soda or juice.

Limit Distractions

Although distractions like social media might provide you immediate relief from stress, they aren’t at all helpful in dealing with the tasks you’re facing. Every time you procrastinate for a few minutes, you leave yourself with more pressure.

Before long, your day gets eaten away without you even noticing. Suddenly it’s 5pm and you still haven’t finished the most important bit of paperwork; you take it home and end up working until 10pm.

Some tips to overcome distractions include:

– Put your phone on silent when possible

– Set a time frame for each part of a task

– Create self-made “deadlines” by setting alarms

– When you find yourself getting distracted, take a few deep breaths, you can even give yourself a mini pep talk if necessary.

Communicate

Communication is a hugely undervalued skill. We forget people aren’t mind readers. They can’t

know what we’re feeling unless we tell them.

If you know your day is going to be especially frenetic, then make use of a support system in

advance. You might need to ask for help from a friend or family member when it comes to personal

commitments, such as doing household chores, childcare, or shopping.

It’s also perfectly fine to ask for help at work. Delegate if possible and let people know in advance

that you’re under pressure. Just the act of communicating can take a weight off your shoulders.

20-20 Rule

There are many tips and tricks for productivity and most of them are useful to some extent. One of these is the 20-20-20 Rule, which helps to mitigate the negative impact of staring at a screen for a prolonged period and gives you mini breaks to help you focus.

It’s pretty basic. After 20 minutes of screen time, take 20 seconds and focus your eyes on something at least 20 feet away. This allows your eyes a vital break as well as giving your brain a moment to revive. Getting up and walking around for 20 seconds can work too.

Train Yourself To Make It Through

Everyone has to face an unpleasantly busy day now and then, but there’s no reason they should break your spirit. By implementing tools like those we’ve listed above, you can rest assured that even the most difficult day is manageable.

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How Binaural Beats Work – Focus, Meditate, Sleep https://focusme.com/blog/how-binaural-beats-work/ Thu, 20 May 2021 10:45:11 +0000 https://focusme.com/?p=253575 In recent years, they’ve earned a reputation as a simple and effective life hack for better sleep, improved focus, greater productivity and more. Here is everything you need to know about how binaural beats work and if they are indeed what they’re hyped up to be. What are binaural beats? Before understanding how binaural beats […]

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In recent years, they've earned a reputation as a simple and effective life hack for better sleep, improved focus, greater productivity and more.
Here is everything you need to know about how binaural beats work and if they are indeed what they're hyped up to be.

What are binaural beats?

Before understanding how binaural beats work, or if they work at all, we need to unpack what they actually are. As the name suggests, a binaural beat is the combination of two distinct sounds that creates one indistinguishable beat. These two slightly different frequencies are played in tandem to create an effect in the brain called brainwave entrainment. Also known as brainwave synchronization or neural entrainment, this effect occurs when the brain synchronizes brainwave frequencies with an external stimulus. Proponents of binaural beats claim that this effect can be used to create neural firing patterns that correspond with various states of consciousness that are beneficial for everything from sleep to studying (more on this later).

The science is complicated yet the idea is really quite simple and possibly even brilliant, although the jury is still out on that last part. For now, despite the fact that a number of studies have been done on the subject, there is no hard scientific proof of the efficacy (or lack thereof) of binaural beats. However, there is plenty of strong anecdotal evidence that they do help people. Even if this does turn out to be largely a placebo effect, it might be one that works for you.

How binaural beats work

As mentioned above, a binaural beat is the combination of two distinct yet similar sounds played simultaneously to create an auditory illusion that tricks the brain into only hearing a single, lower frequency beat. One sound is played into the right ear and the other the left, meaning headphones are required for this trick to work. When done correctly, the brain naturally perceives the difference between the two sounds rather than their sum or individual characters. For example, if a sound with a frequency of 200 Hz is played in one ear and another of 210 Hz is played in the other, the brain will focus in on the 10 Hz difference between them and hear only a single low-frequency beat. This is well understood and widely accepted by the scientific community.

The main point that is still up for debate is not even whether binaural beats do in fact lead to brain entrainment. The most comprehensive study done on the subject so far proves that they do alter brain frequencies as advertised. However, as the authors point out, it remains to be seen whether this entrainment actually leads to improved cognitive performance or changes to mood and sleep patterns. Luckily, there don’t seem to be any dangerous side effects to using binaural beats and all it takes to find some is a single YouTube search, meaning the best way to know for sure whether binaural beats are for you is simply to try them out for yourself. But, before you do, it’s worth understanding the different types of binaural beats and what benefits they may be able to provide you with.

Listening to binaural beats

Types of binaural beats

There are five categories of brainwave frequency patterns that we use to describe the varying levels of consciousness and activity in human brains, namely delta, theta, alpha, beta and gamma. When we do things such as sleeping, relaxing and meditating our brains are in the lower frequency states of delta and theta. Alpha is a transitional state that bridges the gap between these lower frequencies and the higher ones of beta and gamma, which are associated with alertness and high-level cognition. There are thus five kinds of binaural beats, with each one corresponding to one of the above mentioned states.

  • Delta: The delta states frequency range is 0.5-4 Hz. It is generally associated with deep, dreamless sleep and the unconscious mind. It is claimed that binaural beats with this pattern can induce deep sleep, help to heal the body and may even lower cortisol levels, reducing stress and providing anti-ageing benefits.
  • Theta: The frequency range for the theta state is 4-8 Hz. Meditation, creative thought and REM sleep all happen when the brain is in this state. If you’re looking for a boost in these areas, this is the beat pattern for you.
  • Alpha: The alpha state takes place in the range of 8-12 Hz. The lower end of this range is associated with relaxation and calmness, while the upper end is best for focusing on tasks such as writing, studying and other similar activities.
  • Beta: The beta state ranges from frequencies of 12-35 Hz. Beats in this pattern can increase alertness and concentration, but can also lead to anxiety at the upper end of the spectrum.
  • Gamma: At a range of 35-50 Hz, this state is associated with arousal and alertness. Beats with this pattern should help to maintain these states, but be wary of jumping in at this frequency after sleep or meditation as this could also lead to anxiousness or other unpleasant feelings.
Binaural beats for meditation

There are, of course, no hard boundaries between each of these states. The above information should thus be used more as a reference point than a rulebook. Ultimately, as already mentioned, all of these binaural beats are safe and listening to them shouldn’t cause anything more than mildly unpleasant side-effects at worst. At best, you may have just stumbled on to a life-hack of epic proportions. Talking of which…

Hacking your attention with FocusMe

There are so many supposed ‘life-hacks’ out there, but very few actually stand up to scrutiny. At the end of the day, the proof of the pudding is in the eating (and of course reliable third party reviews). We’re confident that FocusMe delivers on both of these fronts. If you’re looking for a reliable way to take back your attention and beat digital distractions, you’ve come to the right place.

FocusMe is the most powerful tool available today for those who are serious about increasing their productivity while working online. Whether you need it yourself or would like to boost efficiency for your entire team, this is the software that will get you there. You can learn more about how it works, or get started right away by clicking the big shiny button below (don’t worry, we’ll still explain everything)!

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Effective Ways to Manage a Remote Team https://focusme.com/blog/ways-to-manage-a-team-during-remote-work/ Tue, 11 May 2021 15:37:38 +0000 https://focusme.com/?p=251569 A guide to managing a team during remote work. With tips on how to track progress, boost morale and productivity while working from home.

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Boost employee productivity, morale, and efficiency while working from home.

Managing a team can be difficult at the best of times, especially when you’re in charge of a large team. But the global pandemic has made things much worse. As remote work became a necessity, most managers face an entirely new team dynamic. Imagine trying to boost productivity and maintain a strong relationship when faced with:

  • A lack of face-to-face communication.
  • Less information about your team and their results.
  • Social isolation.
  • Entirely new technology and frameworks, as businesses adapt to remote working.
  • Distractions at home.

According to the Society for Human Resource Management (SHRM,) 71% of employees are finding remote work difficult. But it’s here to stay: in a recent Gartner Poll, it was revealed that 90% of employers are letting their staff work from home, despite a vaccine being available.

Most of us were thrown into the world of remote work. If you’re a manager, you’ll need to work to keep your employees engaged and productive.   before the pandemic, a quarter of US workforces already worked remotely, so there is plenty of advice out there.

Here are research-backed ways to manage a remote team.

1. Establish Accountability by Having a Daily Check-In

Tracking employee progress can be difficult. But a lack of direct communication could make it near impossible. If your team has a deadbeat worker who doesn’t care about the task, they’re going to feel less accountable when working from home. With no in-person reviews, they might think they can get away with less work.

Alternatively, if you have staff members you can’t trust – and have to frequently monitor their work – then without supervision, standards might slip. While at home, lazy staff might think their subpar work will go unnoticed.

For that reason, leadership strategist Brent Gleeson (Forbes) believes it’s essential that remote workers have daily check-ins. They’re an opportunity for you to set tasks, track progress and hear feedback. If someone is behind, you’ll quickly clock it. 

Not just any check-in. Lazy and deadbeat workers might try and hide behind emails or experience a diffusion of responsibility over text. So face to face video calls are crucial. There’s nowhere to hide, and employees will feel accountable for something if you directly ask them to do it. In-person chats are also a great way to build an emotional connection with your employees.

Set Rules for Engagement

Having rigid daily meetings isn’t realistic. When you’re in the office and have a question, you can walk over to your colleague and have an impromptu meeting. Or if something urgent comes up you just reschedule. For that reason, setting meetings at a certain time might not be beneficial.

On the other hand, not having any set check-ins might leave employees not communicating, and you in the dark about their productivity. For that reason, Gleeson recommends each manager defines their rules for engagement. His research indicates that doing so makes remote work becomes more flexible and efficient. It outlines expectations regarding frequency, means, and ideal times that everyone should be communicating.

For example, your team might have the following rule: “We have daily check-ins at 4 PM via Zoom, unless you’re with a client. In cases like these, you can send urgent matters via Slack.”

These clearly defined rules are a happy medium. They’re rigid enough to punish deadbeat employees who are too lazy to stay in touch, while simultaneously offering the same flexibility you have in the office.

2. Use Objectives to Increase Focus

The disruption of the pandemic has made it difficult for people to focus. Consider the distractions of mobile phones, family members, and TV in the house. Or the sleepless nights caused by serious worries of unemployment and personal sickness. 

With so much going on, some members of your team might lose sight of what they are working towards. In a remote business, you might see:

  • Instances where an employee’s supervisor is made unemployed, leaving them without a clearly defined project or team leader. 
  • Role definitions becoming blurred. As communication starts to fail, employees become unsure of what is their responsibility and lose sight of their goals.

In cases like these, a team might experience a decrease in productivity. Without a clearly defined goal, staff will become easily distracted, or worse, unknowingly prioritize unimportant work and neglect urgent tasks.

It’s essential that you set clearly defined objectives. Research shows that having a time frame and a goal will motivate staff, as they have a clear sense of direction. In addition, breaking down larger tasks into smaller, more manageable objectives will help employees stay on track. 

Just as importantly, clear objectives offer you a measurable way to keep track of your team’s progress. Even when at home, you can pinpoint who has failed to meet deadlines and work harder to motivate these members.

Focus on Outcomes

The global lockdown influenced a lot of people’s routines. Without the morning commute, some prefer to lie in and work till later in the day. Because everyone is different, you should put less emphasis on how your team works and more focus on outcomes. Once your objectives are defined, give them room to plan and work in a way best for them.

Because you’re not seeing your team in person, leaving them to get on with a task might be a bit daunting. It does require a level of trust. But you must resist the urge to micro-manage. Research shows that employees with greater autonomy are more motivated and experience higher levels of job satisfaction.

So long as the task gets done, does it really matter how an employee works?

3. Use FocusMe

Giving employees autonomy and regularly checking in are great for tracking whether goals are met. But how can you be sure your team is as productive as they can be?  If your staff is easily hitting targets, what’s to say they aren’t taking hours off work? Your daily check-in won’t pick this up when all their deadlines are met.

To find these areas for improvement, we recommend using FocusMe. Our business tool is split into two interfaces. As the manager, you have access to an online dashboard that reports on your employee’s usage. FocusMe software is installed on your team’s computer – automatically logging in on startup – tracking and blocking apps outlined by you.

This will help you boost productivity and engagement in two ways.

Tracking Progress

As the manager, you get to dictate which apps FocusMe monitors and for how long. But typically, users track business apps (like teams, word, safari,) during working hours. It’s less intrusive than other tracking tools, as it won’t monitor outside these times or beyond the scope of these apps.

From your dashboard, you can then:

  • See how long your team is spending on each app and pinpoint their most used.
  • Analyze teams and individuals, to closely monitor those you’re concerned about.
  • See what your employee’s first interaction of the day was, and which app they used last.
  • Spot when someone’s laptop is in idle, and they are away from work.

You can use these findings to pinpoint areas for improvement. Is a team using a particular app they shouldn’t be? Does someone keep having unexplained absences? Better still, this software acts as a deterrent, as research shows people work much harder when they know they are being monitored.

Killing Distractions

When you’re working from home and nobody’s watching, it’s all the more tempting for your staff to flick over to Netflix or browse Facebook. But FocusMe helps kill those distractions. As the manager, you can block apps on your teams’ computers for certain periods of time. Doing so guarantees that work has their full attention.

 

               

4. Take Steps to Improve Welfare

With your team working from home, it’s natural for them to feel isolated and alone. During the pandemic, mental health problems are on the rise, so you need to take additional steps to protect the welfare of your team. A few ways to do include by:

  • Promoting team collaboration. Group tasks will encourage social interaction, emulating the sort of experiences they might have around the office. Better still, collaboration correlates with high performance: research by professor Edward A. Madden companies that encouraged collaboration were five times more likely to be high performing.
  • Celebrating success. With your team stuck indoors, it’s hard for them to see the impact that their work is making. That can leave them deflated and demotivated. Celebrating wins and showing them their work is appreciated will go a long way.
 
 

Final Thoughts

Managing a team is difficult at the best of times. But the pandemic has caused a whole host of additional challenges. If you’re managing a remote team, then we recommend adopting these research-backed tips:

  • Have a daily check-in to monitor progress and hold people accountable.
  • Set objectives to hone your team’s focus and identify when employees are struggling.
  • Use FocusMe to identify areas for improvement and block team distractions.
  • Take steps to promote welfare and improve your team’s mental health.

Taking these steps will boost your team’s efficiency and productivity, while simultaneously boosting morale and job satisfaction when they are away from the office.

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Perfectionism is a Self-Sabotaging Trait that is Making Your Life Worse https://focusme.com/blog/perfectionism-is-a-self-sabotaging-trait/ Mon, 26 Apr 2021 08:46:38 +0000 https://focusme.com/?p=245887 Striving for perfection is preventing you from achieving your best.

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Striving for perfection is preventing you from achieving your best.

We all want to be the best versions of ourselves. When we fail to do something to the best of our ability, most of us hold ourselves accountable and use that as a motivator to improve. That’s a good thing, as it prevents us from settling for less than our best.

But perfectionists take it to the next level. They create ideals and hold themselves to incredibly high standards that are unachievable. No matter what they do, they always fall short and pick out the negative. Because of that, perfectionists rarely think what they do is good enough.

What’s ironic, according to the research of professor Niki Hayatbini (Miami University,) is that perfectionism creates a self-fulfilling prophecy: it stunts our growth and hinders our ability to work. Therefore, it prevents us from ever achieving the incredibly high standards that it sets.

Perfectionism stands in the way of perfection. Rather than striving for an impossible standard, you would be better off accepting your imperfect achievements in all their glory.

The Negative Consequences of Perfectionism

Man at desk undergoing remote work

The goal of perfectionism is to make your life and everything you achieve perfect. Rather than doing so, this logical fallacy (also known as The Nirvana Fallacy)  is making your life significantly worse for several reasons.

It Causes Productive Procrastination

According to Entrepreneur Aytekin Tank, when we obsess over analyzing what’s missing or broken, we can’t make real progress. When a task is done to an acceptable standard, perfectionists waste time on minor details, and their overall productivity suffers.

Perfectionists experience anxiety and stress over unimportant things. Nobody is perfect, and nothing you do will ever be faultless. Rather than moving on when the jobs done, they fixate on the negative.

Clinical psychologist Alice Boyes puts it best:

“Perfectionism is often driven by striving for excellence, but it can be self-sabotaging if it leads to suboptimal behavior like continuing habits beyond their usefulness, overdelivering when you don’t have to, or overthinking every decision you make.”

It Causes us to Avoid Challenges

Niki Hayatbini’s research suggests perfectionism stems from a deficiency in cognitive flexibility. This leads to all or nothing thinking; you either pass or fail, something is either perfect or it’s not. There is no in-between. Perfection is near impossible to achieve. With their cognitive inflexibility, most think that no matter what they do they will fail.

As a result, perfectionism leads to procrastination. When they think something is too difficult or impossible, they decide to put it off until later. Others avoid taking on challenges altogether, as they try to “win by not losing.”  

It’s Damaging to our Mental Health

Rather than appreciating the world as it is, perfectionism tells us to discount reality by comparing it to the “perfect world,” or an impossible standard. That can be extremely damaging to our mental health. Rather than stopping to relax and truly appreciate the world around them, perfectionists are constantly stressing over the imperfections around them.

When they fail to reach impossible standards, they are forced to adopt a number of defense tactics to save themselves from embarrassment. They try to push the task to the back of their mind. In the long run, this leads to a heightened level of stress and worry.

It’s no surprise that the World Health Organization links perfectionism with depression, suicidal thoughts, and a number of anxiety disorders.

How to Battle Perfectionism

Now we know the negative impact that perfectionism has on our life, we can work on combatting it.

1. Stop Ruminating

As we have already identified, most perfectionists are constantly analyzing and overthinking problems, without ever arriving at a solution. According to writer Rebecca Black, ruminating is closely linked with anxiety and is extremely unproductive, so we need to break the cycle.

You can stop dwelling on imperfections by distracting yourself with another cognitively absorbing task. Rather than overthinking or overanalyzing something, once you’ve completed a task, distract yourself with a podcast or go for a walk with a friend. Because, according to Aytekin Tank:

“Spending even a short time on a mundane task can get you out of the negative headspace that leads to obsessing over details.”

Use FocusMe

Distracting yourself can be difficult, especially when you’re absorbed by perfectionism. When you’ve completed a digital task: like a University essay or a work report, we recommend using Blocker Software like FocusMe. Once the task is done, you can block it out, which will prevent you from returning to it and dwelling on the details.

2. Track Your Progress

To overcome perfectionism, you need to fight back against all-or-nothing thinking. Just because something is imperfect, doesn’t mean you have failed. To do so, Black recommends taking a “weekly review” to assess how far you’ve come and the things you have achieved. 

Even if you’ve fallen short of an impossible standard, by reminding yourself of your progress, you can retrain your mind to focus on the positive, rather than dwelling on the negative.

Better still, doing so will enable you to see how your past failings helped you learn from your mistakes. In doing so, you can slowly view failure as a positive – an opportunity to learn something new – rather than a sign that you have failed.

3. Create a Reason to Move On

Given all the time in the world, most of us probably would be perfectionists. We would spend hours on end perfecting that business report or that University essay. But we don’t have all the time in the world, with the deadline fast approaching, we do the best we can in the time available, hand in the finished product and forget about it. As we can’t change it past the due date, dwelling on it would be pointless.

Not every aspect of life is like this. But to prevent yourself from re-working something until it’s “perfect” you might benefit from creating a self-imposed deadline. Set a timer or pencil in a deadline date in your calendar. Whatever you do, just move on once your allocated time has passed.

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