Your Time, Your Way Chronic Illnesses And Productivity
Prioritizing Rest and Calendar
- Prioritize rest and recovery when ill, especially if self-employed.
- Start with your calendar, not your task manager, to plan effectively.
Identifying Focus Times
- Ask yourself when you're most focused and energetic.
- Protect those times, but consider focus cycles.
Focus and Illness
- Focus operates in 90-minute cycles, requiring rest afterward.
- Illness significantly shortens this focus time, varying by severity.
What can you do to be productive when you have a chronic illness or a very unpredictable schedule? That’s what we’re looking at today.
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Script | 329
Hello, and welcome to episode 329 of the Your Time, Your Way Podcast. A podcast to answer all your questions about productivity, time management, self-development and goal planning. My name is Carl Pullein, and I am your host of this show.
It’s a daily challenge to protect our time and stay focused enough to get our work done. It becomes even harder when we don’t get enough sleep or are worried about something in our personal life.
Yet, if you are suffering from a chronic illness or recovering from one, this challenge becomes exponentially more difficult. Not only are you trying to get work done, but you will also face unpredictable tiredness, low energy, difficulty consistently doing your work, or even knowing if you can do any work today.
This means planning the week is almost impossible, and you’ll find yourself frequently changing events and meetings on your calendar.
The good news is there are things you can do that don’t make you even more tired.
So, without further ado, let me hand you over to the Mystery Podcast Voice for this week’s question.
This week’s question comes from Mia. Mia asks, do you have any productivity tips or advice for those with chronic illness? Or just those who have incredibly unpredictable schedules? I'd love to find a way to be more productive that doesn't feel stressful, but obviously, time management is difficult for me.
Hi Mia, thank you for your question.
With illness, the priority is always to avoid making things worse. This means prioritising rest above everything else. Naturally, this can be difficult as an employee because of your company’s demands. Hopefully, you have an understanding boss.
It’s also tricky if you are self-employed, as your work may be your only source of income.
So, given that you must prioritise rest and recovery, the place to start is with your calendar. Don’t start with your task manager—that will never help you. All that will do is remind you that you have a lot of things to do. It will never tell you if you have the time to do it. Only your calendar can do that.
Before opening your calendar, though, ask yourself when you will most likely be focused and have some energy. That could be in the morning if you are a morning person or perhaps in the evening if you are a night owl. It’s this time you want to be protecting.
However, there’s an important factor to consider. According to recent research, and as Andrew Huberman points out, we focus in ninety-minute cycles.
In other words, we can focus for about ninety minutes before needing a rest. However, that time will reduce if you are ill or recovering from an illness. Depending on the severity of your illness, the amount of time you can focus on before needing a rest could be very short.
A couple of years ago, I worked with a client who was suffering from Chronic Fatigue Syndrome, and her focus time was around twenty minutes before requiring a four-hour rest. Fortunately, she was on long-term sick leave, but being an ambitious person, she wanted to readjust her lifestyle so she could better cope when her condition improved.
When you know your focus time ability, you can better plan a schedule that allows you to get at least some things done.
For instance, if you know you focus better early in the morning, plan your focus block of time then. You want to work with your natural rhythms rather than fighting against them. It’s tough when you’re not sick to fight your natural rhythms; when you are sick or recovering from an illness, it will work against you and leave you more tired.
When planning the week, try to book meetings and appointments when you are not at your most focused. There’s something about human interaction that produces its own natural energy.
This means that if you are a morning person, you would schedule a block of time in the morning for doing your most important work for the day, then give yourself a sufficient break before allowing one or two meetings in the afternoon.
The good thing about this approach is if you feel strong and can go a little longer with your focus time, you have the flexibility to do so. Although, be careful here.
I usually need to wake up early Monday and Tuesday morning for calls. I only get three or four hours of sleep on Sunday and Monday nights. I find that on Tuesday afternoons and evenings, I am exhausted. Knowing this, I don’t schedule much work but keep things as free as possible, so I am not trying to push myself too hard.
If I push through on a Tuesday, I am also tired on Wednesday. If I back off a little on a Tuesday afternoon, it will give me time to recover, and I can be back on point on Wednesday.
If you schedule this during a weekly planning session, you can protect time for focused work before anyone tries to schedule more meetings with you.
Okay, so that’s the weekly planning taken care of. Now, how do you deal with the unpredictability of suffering from a chronic illness?
This is where having a weekly objective comes in.
Whether you are suffering from a chronic illness or not, one thing you will likely have discovered is that, being human, your energy and motivation ebbs and flows. Some days, you’re on fire and in the zone; others, everything is a struggle. The trouble is, it’s impossible to predict when this will happen.
The mistake we all make is thinking tomorrow will be the same as today or better, yet that’s not guaranteed. When you set objectives for the week rather than the day, if you do have a bad day or two, you can still recover and get what needs to be done, done.
Another thing to work on is establishing your daily non-negotiables. In my case, they are walking Louis, my little Yorkshire Terrier, getting a minimum of twenty minutes of exercise and spending at least thirty minutes responding to my actionable emails and other messages.
What are your daily non-negotiables beyond getting enough sleep and the right nutrition?
Whatever they are, they need scheduling, so you protect time for them.
I would also recommend scheduling your rest times too. Rest and recovery are a big part of your rehabilitation when you are ill. This becomes a hard must-do each day—whether you want to or not. Not getting sufficient rest will delay your recovery, which is never good.
Scheduling your rest time also brings some predictability to your days and week. If you know you will rest between 10:30 am and 2:30 pm, you can better schedule your tasks and appointments in the day. You have a hard block for four hours in the middle of your day, and whether you need the rest or not, at least you know you have it in reserve.
Now, what about the people with unpredictable schedules? I was thinking about what types of work this would be and thought of firefighters and emergency room medical professionals. No day will be the same; some days could be very quiet, others extremely busy and stressful.
In these situations, you will find that this type of work involves shifts. You’re either on shift or not. When I was working in hotels, we worked shifts, and there was no way I could expect to do any focused work while I was on shift. It was impossible to predict when things would be chaotic or quiet.
To do focused work, you need protected time. If you are not confident you will get the peace and quiet needed, you will be on edge, waiting for the next interruption. This is not a great place to be mentally when trying to do your most important work.
The only real option is to structure your days so that when you are on shift, you allow yourself the freedom to do light, easy tasks such as admin and communications. These rarely need a lot of focus and can usually be done little by little.
You can save the tasks you need to concentrate on for an hour or two when you are not on shift. Once you structure your weeks in this way, if you are asked to produce a piece of work by a given date, you can check your calendar to ensure you have enough non-shift days to do the work you are asked to do.
It’s worth remembering that we are all limited by the hours we get each day. We can leverage this by hiring assistants and other people to do some of our work, but that option is not available for all of us. And you cannot delegate important things such as rest, family time, and working on your health to other people.
When you work shifts, much of the decision-making is taken away from you. You’re on shift, and your job is to help people. For those hours you are working your shift, that’s what you do. If there is downtime, take advantage by doing the little things that have a bad habit of accumulating, but never schedule something important when you are working. Leave those tasks for when you are off shift.
The key, Mia, is to get very strict with your calendar and trust that it will do its job for you. This does involve you not ignoring your calendar. You can reschedule or delete things but not ignore them. You need to trust something, and your calendar serves you. You can trust it.
I hope that has helped, and thank you for your question, Mia.
Before I go, my book, Your Time Your Way, is now available in Kindle, soft back, and hardback versions. The links are in the description below.
Thank you for listening. It is now my turn to wish you all a very productive week.