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You’re struggling to stay focused while working from home. How can you get your head back in the game?

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Working from home can be a blessing and a curse. You have more flexibility, comfort, and autonomy, but also more distractions, isolation, and temptations. If you find yourself losing focus, motivation, or productivity while working remotely, you're not alone. Many people struggle with the challenges of managing their own time, energy, and emotions in a home environment. But don't despair. You can get your head back in the game with some simple strategies that can help you cope with stress, stay organized, and achieve your goals.

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Mary Jane Roy

LinkedIn Top Voice | Advisor, Facilitator & Speaker | Helping Individuals & Organizations Navigate Stress, Build…
Mahendran Subramany - The Overhaulist

Author | AI & Social Media Marketing | Team Building | Stress & Time Mastery | I Empower Professionals to Thrive

1 Set a routine

One of the best ways to stay focused while working from home is to create and follow a consistent routine. This can help you establish a clear boundary between your work and personal life, reduce decision fatigue, and optimize your circadian rhythm. Try to wake up, start, and end your workday at the same time every day. Plan your tasks, breaks, and meals in advance. Stick to your schedule as much as possible, but also be flexible and adaptable to changing circumstances.

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Jennifer Garufi (formerly Mannion)

Author, Mindfulness Teacher, Speaker, Owner of Jennygarufi.com
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I find a routine with some flexibility is best for me. It is knowing not what GETS you motivated but what KEEPS you motivated.Some people need a very strict routine. Some do better with a more flexible routine. I also find rewards and breaks work well.So if you put in 2 hours possibly you take a 20 minute break to stretch, meditate, get some fresh air, grab a healthy snack, etc. Something that will make go back feeling rejuvenated. When you wake up set an intention. Say an affirmation of remaining focused and/or return to focus. Be gentle with yourself if you realize you have been unfocused. Don't beat yourself up but see if you can laugh at the human that gets distracted. Give yourself credit for noticing and return with a smile.

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2 Designate a workspace

Another key factor that can affect your focus while working from home is your physical environment. Ideally, you should have a separate room or area that is dedicated to your work, where you can minimize noise, clutter, and interruptions. Make sure your workspace is comfortable, ergonomic, and well-lit. Equip it with the tools and resources you need to perform your tasks efficiently and effectively. Avoid working from your bed, couch, or kitchen table, as these can impair your posture, concentration, and sleep quality.

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3 Manage your distractions

Even if you have a great routine and workspace, you may still face various distractions that can disrupt your focus while working from home. These can include household chores, family members, pets, social media, news, or entertainment. To manage your distractions, you need to identify them, prioritize them, and limit them. For example, you can use a do-not-disturb mode on your phone and computer, mute or close unnecessary notifications and tabs, delegate or schedule non-urgent tasks, and communicate your availability and expectations to your co-workers and loved ones.

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4 Take regular breaks

While it may seem counterintuitive, taking regular breaks can actually boost your focus while working from home. Breaks can help you recharge your mental and physical energy, prevent burnout, and enhance your creativity and problem-solving skills. However, not all breaks are created equal. You need to take breaks that are intentional, meaningful, and restorative. For example, you can use your breaks to stretch, meditate, breathe, hydrate, snack, or connect with others. Avoid using your breaks to check your email, scroll through social media, or watch TV.

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Mary Jane Roy

LinkedIn Top Voice | Advisor, Facilitator & Speaker | Helping Individuals & Organizations Navigate Stress, Build Resilience, Foster Emotional Agility, and Create Thriving, Inclusive Intergenerational Workplaces
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Remember to check in with yourself regularly throughout the day. How are you feeling? Is there tension anywhere in your body? Ask yourself 'what do I need now?'.

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5 Reward yourself

One of the challenges of working from home is that you may not receive as much feedback, recognition, or support as you would in a traditional office setting. This can affect your motivation, satisfaction, and self-esteem. To overcome this challenge, you need to reward yourself for your achievements, big and small. Rewards can help you reinforce positive behaviors, celebrate your progress, and maintain your enthusiasm. You can reward yourself in various ways, such as by treating yourself to something you enjoy, sharing your success with others, or expressing gratitude for your opportunities.

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Mahendran Subramany - The Overhaulist

Author | AI & Social Media Marketing | Team Building | Stress & Time Mastery | I Empower Professionals to Thrive
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Reward is a booster. It can be anything, for someone who works all day long need a nice foot massage or warm bath. Maybe another person who deals with people all day long need some ME TIME alone just to get back to senses. It varies for all individual. You know yourself better and what you need is to find what's best you need as you work from home. Find it and reward it to yourself, it can be food, movie, small chit chat with old friend. Find it and you shall be happy !

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Christian Skoorsmith, MA, PsyD(c), BCH

Seattle's Leading Hypnotherapist | Speaker | Author | Hope-monger
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One thing I've found helpful in maintaining motivation while working from home is cultivating a small group of people (work colleagues or more broad) with whom interacting is a pleasure and a reward. Even for my introverted soul, occasional interaction is really important. And these people are one's who are consistently cheerleaders for me - and I for them. Finding something positive to say about someone's work or activities sets up a way to view them. It might be positivity, or the relationship, or doing someone else a good deed, or even just they playfulness of finding something new and nice to point out, but it is a dopamine goldmine! Too many people and interactions are dopamine killers, so having a few people to count on really helps.

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6 Seek help if needed

Finally, if you feel overwhelmed, frustrated, or depressed by working from home, don't hesitate to seek help. You're not alone in this situation, and there are many resources and people who can support you. You can reach out to your manager, colleagues, friends, or family for advice, feedback, or empathy. You can also consult a professional, such as a coach, counselor, or therapist, who can help you cope with stress, improve your skills, or address any underlying issues. Remember, asking for help is not a sign of weakness, but a sign of strength and resilience.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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You’re struggling to stay focused while working from home. How can you get your head back in the game?

1

2

3

4

5

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1 Set a routine

2 Designate a workspace

3 Manage your distractions

4 Take regular breaks

5 Reward yourself

6 Seek help if needed

7 Here’s what else to consider

Stress Management

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You’re struggling to stay focused while working from home. How can you get your head back in the game?

1

2

3

4

5

6

7

1 Set a routine

2 Designate a workspace

3 Manage your distractions

4 Take regular breaks

5 Reward yourself

6 Seek help if needed

7 Here’s what else to consider

Stress Management

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感谢您的反馈

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