Do you often think, "if only I could stay more focused I'd get more done and complete more projects!"? Who doesn’t? Especially busy women entrepreneurs.
Here’s a fresh discovery I made while successfully kicking off a new habit for 2007. I began doing strength training and moderate weight lifting. After 21 days, I can see results and the habit is real! Great as that is, it’s not the BIG news.
I may have found a secret to increasing concentration and focus at work! If it works for me, it just might work for you.
It’s all about “reframing," a technique I use in my practice to help my women solopreneurs learn how to love obstacles and overcome them. How? At its simplest, reframing is shifting perspectives or context to take something that seems yucky or impossible and moves you towards it being more yummy and more possible. At a deeper level, this process helps you transfer your success, skills and attitudes from an activity you love to a challenging or new activity!
My Discovery and 2007 New Year's Resolution
There I was, sitting on the couch watching New Year's Day drek on TV, feeling the extra holiday and winter pounds on my body, when an infomercial came on for one of those exercise at home systems that only takes 12 minutes a day to makeover your body! It's the Total Gym* and features Christy Brinkley and Chuck Norris. I was practically ready to call and fork over my money!
Then I had an inspiration. Before I pull out that credit card and get a big ole system delivered to my house, with possible guilt-producing (vs. body slimming) results, I committed to seeing if I could do any type of daily, quick indoor, at home exercise. I've enjoyed walking and bike-riding for quite awhile, but I don't do any non-aerobic exercise.
Well, I found a fantastic old workout video with 10 strength training exercises that work all the major muscle groups. AND I'm doing these exercises every day! I'm seeing several wonderful outcomes in 23 days. However, it’s taken a lot of patience and trust to wait for results, especially at age 53.
This trust issue is where the insight and parallel between this exercise habit and focus at work began. Scientific evidence says that strength training will increase metabolism, reduce excess weight, strengthen bones, improve cholesterol AND creates a better frame of mind and more joy! That’s great! But how can I wait for weeks to see changes and keep focused? That takes trust, but I’m an instant gratification girl! Sound familiar?
Then I realized, just like marketing my business doesn’t show immediate payoff, and it is “good for me," I have to be committed ad diligent and patient. The results will come.
How Use Reframing to Create More Focus at Work. To create a reframe, you must transfer skills and your mindset from a successful activity to a new or challenging activity. First, you need to identify that successful habit or skill.
Here’s the realization I had about my weight training. I have worked out with a personal trainer and learned good workout form and techniques. What is new now is I'm doing weight training on my own! Now I must be my own observer and create my own focus during the exercises. I cannot go into autopilot or it won't be effective.
Can you think of a time when you were in autopilot? It's like driving home and not remembering making any turns and wondering how you got there. OR eating a dish full of food in front of the TV or computer and not remembering a single mouthful or that you even ate! How often does something like that happen to you at work?
Here is my reframe. See if you think of one for yourself.
First I'll tell you how I keep myself focused during my workout and then I'll tell you how I reframed and applied that practice at work!
During my strength training workshops:
- I watch my movements in a mirror to see that my back is straight, abs tight, and that I am moving slowly and evenly
- I pay attention to how my body feels, isolating just the muscle(s) I'm working and making sure they are reacting.
- I notice my emotions. I am so proud of taking care of myself and that feels good. If I notice I'm feeling critical and negative, like when I'm not feeling as strong as the day before, I gently remind myself its better than sitting on the sofa and it is working!
- I picture my desired outcome of a lean, harder, toned, healthier body. I even picture what my back will look like in a sexy low-cut backless dress, something I won't wear now.
- When I find myself on autopilot, not remembering the last few movements of an exercise, I repeat a few repetitions, practicing full consciousness.
Transferring My Workout Focus to My Work Focus
Today I applied the same mindset and the same commitment and practices to my work! As you read this think… how can YOU put just one of these ideas to use today?!
At work…
- I look for ways to watch myself as if in a mirror. I look to the reactions I get from my emails, phone conversations and interactions with others to "mirror" or reflect back at me my "form." I can tell how well I'm listening, responding, and serving.
- I pay attention to how my body feels. Our bodies give us signals about decisions, questions, and answers. If I'm distracted and my efforts are unfocused, my body feels tense and I'm restless. When I'm in the groove, I feel energized, almost tingly. If I stray, all I gotta do is refocus and bring my attention to the muscle I most want to work; my heart, the key to my success in work and life.
- I notice my emotions. If the "happy meter" in my tummy is engaged, I'm giving my full attention to the project at hand. If I'm unhappy, stressed, critical, distracted, then I give myself a gentle, accepting chat. If I'm feeling overwhelmed, I ask myself to choose just ONE next step to complete.
- I picture my desired outcome of a completed project or step, of how good it will feel, of how the recipients of my action will feel. I love to picture what having this focused piece of work will allow me to do next!
- When I find myself on autopilot, or daydreaming, or staring at the same sentence in email for awhile, I take a deep breath, ask myself “what do I need?" and return to my motivation and goal. I come back to full consciousness.
My Challenge and Invitation to You. Join me in this new discovery.
- What is one area of your life where you want to be more focused?
- Where would you like to take yourself off autopilot and increase your consciousness?
- What one idea above will you try out this week?
Here's to creating new focus and a reframe that works for you.
Gail Sussman Miller founded Inspired Choice to teach women solopreneurs and corporate teams how to love business obstacles (like speaking, networking) and overcome them through reframing their mindset, skills and perception.
www.howtolovespeaking.com Gail can help you transition into greater confidence, comfort and success to move beyond your obstacle in an easy, natural way. Get a free list of 10 obstacle-busting tips for networking at
www.inspiredchoice.com or call Gail at 773.477.4012.
