Maybe the reason why you tried out FocusMe was that you wanted to escape that gravitational pull and get busy doing some more productive activities. It sure isn’t easy quitting this game, and a lot of people most definitely need help doing it.

But what if we turn the whole idea of gaming addiction on its head? What if we were to use the concepts that are embedded into MMORPGs, those elements that make them so addictive, and turn them into productivity tools?

Imagine, instead of spending five hours a day glued to your screen doing a raid, you spending five hours a day studying, or learning a new skill. I believe that if you implement the right strategies, it’s perfectly doable to turn yourself into a productivity-addict.

If you want to make this happen, you need to take some lessons from your favorite role-playing games and apply them to your daily life.

Here are some ideas on how to go about it…

Gain some XP and level up…

One of the aspects that makes RPG’s so addictive and fun is the way you become stronger. Killing monsters and completing quests in World of Warcraft nets you experience points. Get enough of those, and you level up, which means you become stronger, get better stats, new spells and abilities and just become a better version of yourself. You usually also get a victory fanfare music.

All of this is super rewarding to your brain, and it’s one of the key drivers that make us want to play more.

Now, getting a stronger Fireball spell isn’t going to do you much good in real life. Until some martial arts master invents a real-life Kamehameha Wave, shooting energy out of your hands isn’t really a thing outside of Imaginationland.

But there are so many different real-life abilities that we can level up.

For example, take something like language learning.

Want to learn French? Taking French classes is an okay way to go about it, but outside of exams and the occasional diploma, these don’t really have a way of saying, ‘you just levelled up’ and became better. Usually, there’s just a gradual, unquantifiable improvement of abilities, but there’s never a real reward after each class and you can’t also put numbers on them.

On the other hand, you’ve got an app like Duolingo, which applies the ‘gamification’ approach. After each successful lesson, you get XP points and there are also different levels you can reach per subject. In my opinion, this is one of the key elements which makes this app such a successful language learning tool.

You can hit level 3 in Hungarian, one of the most notoriously hard languages in the world, and actually have fun doing it

Still, an app like Duolingo has its limits. One problem is that it doesn’t give you the ability to practice conversation, which is still the most effective way to really learn a language fast.

In that case, you’re going to have to create your own levelling-up system.

The Skyrim Way of learning skills…

In most RPG’s, levelling up means killing monsters and completing quests. In those kinds of games, killing enough people, for some bizarre reason, also makes you better at picking locks and hacking computers. I don’t advise taking that approach, since it doesn’t really work like that in real life, and I don’t want any blood on my hands either.

Then you’ve got your games like Skyrim where you have to practice a certain ability to get better at it. Want to become a better swordfighter? Hit things with a sword a lot. Want to become a better weaponsmith? Smith more weapons. Want to become a silver-tongued smooth talker? Talk to everyone you meet along the way.

This is the approach we’re going to take. (But still, refrain from learning killing-related skills, please)

To this end, all you really need is a spreadsheet and a quantifiable activity, linked to a certain skill, that you can award XP and levels to.

In my case, what I did was set aside time for conversations with native speakers through Skype. One hour of conversation netted me one experience point. One hundred experience points take me to level 2.

This is what I call a quantifiable goal. While using quantifiable goals has its limits, and merely ‘doing’ an activity doesn’t automatically ensure mastery of it, up to a certain point having more hours of conversation behind your belt has a pretty decent correlation with acquiring a higher skill level in the language you’re trying to learn.

All it takes for you to keep track of your stats is a Google Spreadsheet or an Excel file

The cool thing about this is that it’s not limited to just learning languages. You can set quantifiable goals for about everything and turn those into experience points and levels. You can then turn this into a motivational technique, wherein the more hours put into it, the higher your skill level is.

Let me give you a few more examples:

If you’re in college: studying 20 pages of your course gives you 1 experience point. 50 XP gets you to the next level. The higher your level by the time your exam, the better your grades are likely going to be. Level 100 gets you to PhD levels of knowledge.

If you want to write a book: 500 words = 1 XP. The more you write, the higher your level is going to be, which equates to better writing skills. Alternatively, you can also use 1 hour of editing to equal 1 XP. Level 100 and you’re Ernest Hemingway.

Exercise: One hour of exercise = one experience point. More exercise correlates with a better physical shape. Be careful not to overdo it though, and get enough rest if you’re getting tired. Level 100 = Olympic level

Learning guitar: practising one hour = one XP. 100 XP to level up. Once you get to level 100 you’re the new Slash. (Level 3 is Justin Bieber)

I think you get the picture. Whatever it is you want to become better at or whatever you want to achieve, you can motivate yourself by turning it into a real-life RPG.

It doesn’t always have to be ‘Lockpicking’ or ‘Archery’.

Complete epic quests and reward yourself with phat loot

While gaining XP and levels is pretty rewarding on its own, there are ways to kick things up a notch. You can do this by setting challenges for yourself to complete. To stay within the realm of World of Warcraft, we’re not going to call these ‘challenges’. We’re going to be way cooler than that and just call them quests.

Unfortunately, there are no dragons to slay or princesses to save (I seriously advise you not to take on Eastern European sex-trafficking rings as if you’re Liam Neeson in Taken. That will not end well for you.)

Our quests aren’t going to be quite as exciting as the above, true, but they’ll be fun and challenging none the less.

Learning French? Here’s a mighty quest for you, noble chevalier. Read Les Miserables by Victor Hugo entirely. That’s almost 2000 pages of classic French literature. (watching the musical doesn’t count)

A guitar-learning quest might be to master Stairway To Heaven by Led Zeppelin. If you’re a decent level and you can find a few party members, why not perform a gig in the local rock rally? A truly mighty adventure filled with glory and riches would then be to record an album.

A good example of a proper writing quest is publishing your first novel or even just a short story on your blog.

If you’re in college, graduating summa cum laude can become your fire-spitting red dragon to overcome.

Let’s talk about that phat loot now. Sure, a quest can be rewarding on its own by completing it. For one, you’ll feel the intrinsic reward of successfully performing the task. That by itself is the most powerful driver. But the quest can also come with its own reward. Someone might actually want to buy a ticket for your concert or buy a copy of your book. A third possible option is to simply add additional rewards, just for fun.

“Go do the dishes, noble knight, and I shall reward thee with a sword that does 3 percent more damage”

Like, if you publish a short story on your blog, buy yourself a new TV or some new clothes.

I would watch out with coupling too much material rewards with quests however, because those have the tendency to kill internal motivation. Nevertheless, giving yourself a pat on the back once in a while probably won’t hurt all that much. If you couple your rewards to the nature of your quests, all the better. Think rewarding yourself with a visit to Paris when reaching level 10 in French. Or a new $1000 guitar once you’ve mastered a particularly difficult song.

Rewards are also pretty important if you want to build habits, so if you’re finding it difficult to keep doing something consistently, adding a small reward for each experience point you gain is a good way to internalize the activity and make it habitual.

Which class will you play as?

In the end, the stats we want to level up and the quests we embark on will define who we become in life. You can play life as a bard (that’s the RPG version of ‘rockstar’), as a thief (not that I’m advising that you embark on a criminal career), a monk (start MMA and daily meditation), or maybe something more down-to-earth like a polyglot, a writer, a business owner, a scholar, an athlete,…

There are hundreds, if not thousands, of classes to choose from, and you can probably create your own class if you’re creative enough.

True to RPG fashion, I’m also leaving open the possibility of multi-classing. Although it’s best to keep a focus and not try to do too much at once, there are some people who have mastered multiple classes, like Brian May, the guitarist of Queen, who is both a rockstar bard and an astrophysicist space mage.

Whatever path you’ll choose to take, may your life be an epic adventure.

Jon

The post How to Live your Life like it’s World of Warcraft appeared first on FocusMe.

Does caring for staff members’ health mean letting them exercise on the clock?

The Benefits of Exercise at Work 

Why do people skip a workout? Typically, they don’t have enough time. The weather and exhaustion are also significant deterrents. However, people express an interest in exercising on the clock. In one survey, 77.6% of participants claim they would work out if their employer had a gym they could use.

Companies pay employees to work, not run the treadmill, right? While true, companies also want employees to be productive. Exercise on the clock could save time and money.

Improved Immune Function 

Did you notice how, when one person in the office falls sick, everyone catches the bug? Germs circulate quickly in enclosed spaces. Even the most vigorous applications of disinfectant won’t eliminate them all.

However, exercise improves immune system function in several key ways:

• Flushes away bacteria: When your breathing rate increases, your body pushes bacteria and viruses out of your lungs and nasal passages.
• Raises core body temperature: You get a fever when you’re sick because your body tries to burn off the infection. Exercise increases your core temperature without exposing you to germs.
• Slows release of stress hormones: When you’re under stress, you release cortisol. Excessive amounts of this hormone can make you feel lousy.
• Increases circulation of white blood cells: Working out stimulates the flow of the blood — including your white blood cells. These cells fight off attacking pathogens.

Fewer employees calling in sick equates to more money in the coffers. Sick time accounts for as much as 6% of payroll in some companies. Decreasing the days staff members request PTO means more work accomplished.

Reduced Chronic Pain 

In America, one out of every five adults suffers from chronic pain. Many employees deal with aching backs and necks. It’s impossible to work at your best when you’re hurting.

In research investigating the relationship between chronic pain and regular exercise, experts revealed several benefits and few adverse effects. While they must conduct further investigations, the initial determination shows a small but significant improvement in overall function and quality of life. Plus, regular exercise could reduce the need for pain medications, improving focus and concentration.

Lowered Disease Risk 

Heart disease remains a significant killer of both men and women. One of the best ways to protect your cardiovascular health is by working out regularly. Why do it on the clock? Even when people hit the treadmill after hours, prolonged sedentary work increases disease risk significantly.

Even regularly standing up improves concentration. Among workers surveyed, 71% reported feeling more focused when they increased their standing time by one hour. Consider investing in variable height desks that adjust from sitting to standing or hold your meetings while you stroll the halls.

Reduced Mental Illness

Anxiety disorders continue to rise in America — almost 40% of Americans report feeling more stressed this year than the previous. This stress can lead to adverse health effects. For example, employees can’t perform at their best when they feel panicked. Depression also takes a toll. Mental illness can make it difficult to get out of bed, meaning workers call in sick.

Exercise works as effectively as antidepressants for alleviating despair in some patients. Additionally, working out reduces levels of cortisone, the hormone responsible for the fight-or-flight response. The decrease in cortisone calms anxiety naturally.

Improved Oxygen Flow 

You can’t think effectively when your mind is starving for oxygen. Exercise increases blood flow to your brain. Working out also activates the hippocampus, the area of the brain responsible for learning and memory. Regular fitness can reverse the shrinkage of this area, something that occurs naturally as people age.

Enhanced Work-Life Balance

In the U.S., 66% of workers say they lack a balance between work and personal life. This lack of time explains why many say they genuinely can’t fit exercise into their schedule.

Installing a fitness facility in the workplace means employees can do 10 minutes of dumbbell curls during a morning break, and 10 minutes of cardiovascular exercise in the afternoon. Workers won’t get the ideal amount of activity, but they will get some. They’ll also have more time to spend with their families.

Potential Drawbacks of Exercise at Work

With the benefits of working out at work, you might be waiting for the drawbacks. While there are a few, experts argue the benefits outweigh them.

Some Staff Feel Excluded 

Some staff members might be in wheelchairs, and others may use leg braces. These individuals benefit from exercise, too. Yet you need to use your judgment when it comes to incentives. If you start an office pool to see who can compete in an upcoming 10K, for example, you risk excluding people who can’t navigate the course.

Companies that lack space for an on-site facility can partner with a local fitness center. However, be mindful not to tie rewards to participation if not all staff can join.

Additional Office Distractions

Some workout gear, like stylish and sleek leggings, have become part of the accepted workplace attire in some industries. Yet even in companies with written dress codes, some staff members flaunt the rules.

Businesses that install a facility should consider a locker area where employees can change. They should also develop policies for how to handle employees who break clothing restrictions.

Liability Concerns 

Most employees welcome workplace wellness programs. However, employers must ensure everyone stays safe when they work out. If an employee experiences chest pains while on the treadmill and the facility is not staffed, the company could face a negligent supervision claim for damages.

Businesses can also face consequences if they fail to maintain equipment in proper working order. They should consult with the legal department regarding requisite warnings and waivers for staff to sign.

Best Exercises for the Workplace

Companies can encourage workplace workouts without investing in a bunch of equipment. Employees can reap the benefits of wellness with these ideas:

• Variable desks: Requisition a desk that adjusts from sitting to standing. You can even ask for specialized treadmill desks that let you walk while you work. If your department lacks the budget, stack empty cardboard boxes to adjust your monitor and keyboard to waist-height.
• Seated yoga: Set a timer on your phone or computer. Every hour perform gentle yoga stretches at your desk. You can perform a modified cat-cow pose by placing your hands on your thighs and curving and extending your spine. Do some shoulder rolls and stand up to touch your toes.
• Mini-cycles: You can find inexpensive mini bicycles online. These fit under your desk and allow you to pedal while you sit, increasing your blood flow.
• Walking lunges: If you don’t mind looking a bit odd, you can tone your legs and improve your heart health with walking lunges. Step forward and place one foot far enough ahead that you can bend your front knee 90 degrees. Two laps around the cubicles will get your heart pumping.
• Brisk walks: If the weather cooperates, use your morning and afternoon breaks to take a quick walk around the block. If it’s raining or snowing, climb up and down the stairs.
• Exercise ball chairs: If you want to improve your posture, reach for one of these chairs. You can bounce while you work to engage your quads, too.

Exercise at the Office? Yes, Please! 

The evidence points towards exercise at work as an excellent way to boost productivity. It improves health outcomes and decreases sick days. Now that you know the potential pitfalls, you can establish a winning fitness program and hit peak performance.

The post How Does Exercise at Work Affect Employee Productivity? appeared first on FocusMe.