Tim & Matt take you through the perils of distraction and how you can develop a strategy to get into flow so you can do your best work. 

Here's the activity Matt talks about in this episode:

a.     Identify something important and challenging that you need to progress (could reference quadrant on importance/ urgency matrix to tie into Tim’s chapter on Focus) e.g. ‘Write proposal for client A,’ or ‘Scope out project B.’

b.     Block some time out in your calendar to work on it

c.     Book a space where you can work uninterrupted

d.     Consider if there is any preparation you need to do beforehand e.g. information you’ll need or input from others that will be helpful

e.     Beforehand, ideally at least 48hrs, start creating a plan for how you’ll use the time – identify the steps you’ll take and maybe the high level sequence of tasks

f.      Once in that space, turn off all digital notifications[1], e.g. put phone on silent , put email out of office on. What else could distract you? Have a plan for dealing with it, e.g. having a note pad to capture ideas, concerns or things to do that are unrelated to the task in hand

g.     Write down your ideal outcome from this time, e.g. ‘I will have a draft proposal for client A that I feel proud of,’ or ‘I will have an initial scope for project B that feels well thought through and gives me confidence.’

h.     Start working on the task

a.     Notice when it starts to feel difficult and you want to distract yourself with something easier. Stay with it. Take a break, have a walk, but stay with the task

i.       Once your time is up, take 5-mins to answer these questions:

·       How satisfied do you feel with the outputs? (1=low 10=high)

·       When did you hit ‘flow’ (absorbed and loosing track of time)?

·       How energised do you feel? (1=low 10=high)

[1] According to research by clockify, the biggest, most common source of distraction is our mobile phone (56% of people cited it)

[1] Source: https://clockify.me/blog/productivity/workplace-distractions/
[2] According to research by clockify, the biggest, most common source of distraction is our mobile phone (56% of people cited it 
[3] “What to Do When You’re Feeling Distracted at Work” by Amy Gallo HBR December 20, 2017

www.rechargeability.com

Tim & Matt have recently written a book called 'Recharge' which looks at how to develop your resilience in a holistic way. In this podcast series - they explore the models in the book in more depth to bring them to life. This episode gives some background to the Recharge! model and how it has come about. 

Citations:

76% have experienced burn-out on the job at least ‘sometimes’ (Gallop 2019 – Perspectives on employee burnout – causes at work) 

file:///Users/timfarish/Downloads/Gallup%E2%80%99s%20Perspective%20on%20Employee%20Burnout%20Causes%20and%20Cures.pdf

https://www.forbes.com/sites/womensmedia/2020/07/23/how-to-stop-information-overload-in-its-tracks/

www.rechargeability.com

Tim & Matt look at how you can focus your energy instead of your time. They discuss the idea of 'strategic selfishness' and how you can focus on the  strategically important to stuff to you i.e. your health, relationships and beliefs as well as your career. They introduce you to the 4 boxes of energy (problem solving, self leadership, distractions and escape) and you will understand how subtle and powerful they can be. The exercise can be found in the 'MIND' section of their book 'Recharge!' 

https://www.forbes.com/sites/womensmedia/2020/07/23/how-to-stop-information-overload-in-its-tracks/

76% have experienced burn-out on the job at least ‘sometimes’ (Gallop 2019 – Perspectives on employee burnout – causes at work) 

file:///Users/timfarish/Downloads/Gallup%E2%80%99s%20Perspective%20on%20Employee%20Burnout%20Causes%20and%20Cures.pdf

www.rechargeability.com

Tim & Matt recently wrote a book 'Recharge' about how to stay healthy and avoid burnout. In this episode they share the importance of developing a joy strategy which will keep you motivated and healthy throughout 2023.  They also share a variety resources & research into this topic that you can indulge in.

Book:
https://www.amazon.co.uk/ReCharge-Boost-resilience-crazy-post-pandemic/dp/1838343709/ref=sr_1_1?crid=2C9PMJCRAANL8&keywords=recharge&qid=1673349613&s=books&sprefix=recharge%2Cstripbooks%2C86&sr=1-1

Sources:
https://heelthatpain.com/8-health-benefits-of-having-fun/ (8 health benefits of having fun)

https://www.lifehack.org/articles/communication/14-things-proven-make-you-happy.html

Erik @ https://antimaximalist.com/having-fun/ (The 9 scientific benefits of having fun)

https://www.nytimes.com/2021/12/23/well/mind/having-fun-suceeding-coronavirus-pandemic.html

www.rechargeability.com