Limit distractions to enhance focus by avoiding multitasking and controlling environmental interruptions.
Optimize productivity by scheduling tasks based on energy cycles, prioritizing important tasks in the morning, and implementing a shutdown routine to signal the end of the workday.
Deep dives
Understanding Mental Energy and Focus
Mental energy is crucial for focus and cognitive engagement. It involves the ability to concentrate on tasks that require thinking, such as writing or working with numbers. Managing distractions and avoiding multitasking are key to maintaining focus. Limiting task-switching and environmental distractions, like notifications and clutter, enhances the ability to stay on task.
Optimizing Work Schedules for Productivity
Creating smarter time blocks based on ultradian rhythms can improve productivity. Breaking work into 90 to 120-minute cycles with focused work periods and regular breaks helps manage energy levels. Scheduling important tasks earlier in the day capitalizes on peak energy levels, increasing the likelihood of task completion.
Implementing an End-of-Day Shutdown Routine
Having an end-of-day routine signals the brain to transition out of work mode. Updating to-do lists, reprioritizing tasks, and setting plans for the next day aid in task organization. Closing work-related items and using a shutdown phrase help establish clear boundaries, promoting better work-life balance and preventing overworking at home.
Today we're going to be looking at ways that we can work on cutting down distractions and staying focused. We'll also be looking at ways that we can better schedule our time to focus on when our brain is going to be working best and we'll also be looking at better ways to end our workday. Find the show note at HackingYourADHD.com/mentalenergyThis Episode's Top Tips
Mental energy is about our ability to focus and keep our focus. To effectively do this we need to stop trying to multitask and reduce the number of distractions we have around us. This means limiting notifications and creating a work environment where we won't be easily interrupted.
We can create smarter time blocks using our ultradian rhythms to guide us - breaking our scheduling into these 90-120 minute cycles allows us to focus on working when we've got the most energy and taking breaks when we're going to need them the most.
Schedule your most important tasks for early in the day. By completing what's most important first you'll never find yourself at the end of the day having missed those tasks. You can decide if it's best to eat the frog with this task or to ease into it.
End your workday with a shutdown routine to signal to your brain that you are really done with work. By only working while you are at work you'll make better use of your time and you'll allow yourself real time to relax and recover while you are at home.
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