How to focus when you are worried: Part 2

In Part 1 we discussed how to manage your projects and divide them into smallest possible tasks. You should spend around an hour each evening planning the tasks for the next day.

Let's discuss now how to obtain and sustain focus. I feel that currently both actions are equally challenging. It is not an easy task to put at ease a worrying mind and then still perform intellectual work.

Accept how you feel.

Acknowledge that you are worried, anxious, scared, lonely or whatever you feel. It is absolutely normal. We have never experienced such a level of uncertainty. Literally everyone we know is in the same boat. But we still have to carry on either due to obligations or just to stay sane.

Be aware of mind-wandering.

Build awareness and recognize when your mind is wandering, when you have a desire to do something else or to do nothing at all. Gently return your focus back to what you intended to do. Repeat it as often as needed, even if you have to return your attention to the task every 30 seconds. Being able to focus despite of all constraints is a skill. Hence if you persist on returning to the task - you will strengthen your ability to focus. Over the days you will get gradually better.

Resist the distraction.

Learn to stop yourself when you want to check news just after two minutes of work. Resist the temptation of opening social media.

Train yourself, your willpower. Do not instantly indulge in spontaneous behavior.

And if you don't - you will pull together enough mental energy to focus on your goals.

Curator mindset.

Acknowledge that news and social media would only affect you emotionally if you decide to check them out while working on something. Learn to protect yourself and to filter information wisely, while choosing the time and the source of incoming information.

Focus on small predetermined tasks.

Have a clear project plan with a list of tiny steps and start small. If you know that the task takes only five minutes, it is more probable that you will do it. Accomplishing a couple of such tasks will give you a positive boost, which might be enough for working an entire "pomodoro" of 25 minutes.

I am a big proponent of "pomodoro technique", which consists of 25 minutes of undistracted work followed by 5 minute breaks.

However, it seems like too much to ask these days. Try to do 5-10 minutes sprints, while finishing small tasks and marking them as completed. Aim to do proper pomodoros if and when it is possible. With 4 pomodoros a day and well structured tasks - you should be able to advance with most of your commitments.

Just for comparison - we are normally aiming about 8 pomodoros a day or 4 hours of focused work.