Actively work to reduce self-laceration and self-judgment, as evidence suggests it decreases your ability to focus, be resilient, and can harm relationships, which are crucial for success.
Recognize and accept your inherent human limitations, such as the maximum amount of sustained attention you can give in a day, and plan your work accordingly to reduce self-criticism and overwhelm.
Dedicate time to clearly define your personal and professional goals that you find truly meaningful and rewarding, as this framework is essential for setting effective boundaries and prioritizing.
Deliberately build ‘white space’ or slack into your schedule, as this uncluttered time reduces tunnel vision, fosters insight, and creates opportunities for self-tenderness and compassion.
Prioritize getting enough sleep and engaging in regular physical exercise as foundational habits, as they are crucial for overall well-being and can significantly impact your ability to function effectively.
Engage an accountability partner (e.g., collaborator, coach, trusted friend) to help you track progress, stay motivated, and recognize accomplishments, rather than relying solely on willpower.
Consciously track and acknowledge your small, meaningful progress (baby steps) on projects, as this recognition significantly boosts mood, wellbeing, and motivation.
Shift your focus from constantly thinking and talking about the outcome of your goals to concentrating on the process, as this approach increases motivation and makes you more likely to achieve the goal.
When declining requests or setting boundaries, frame your response with ‘I don’t’ (e.g., ‘I don’t check emails on Saturdays’) instead of ‘I can’t,’ as it establishes a firm principle and depersonalizes the refusal.
Break down large projects into smaller, achievable goals (e.g., 6-week or 3-month windows) to better track progress, adjust expectations, and maintain motivation.
Understand your natural circadian rhythm (energy peaks and dips) and align your work tasks, exercise, and breaks with these rhythms to work more productively and powerfully with less effort.
Recognize that most people can only sustain about four to four and a half hours of hard, concerted attention per day, and adjust your work expectations accordingly to avoid feeling like a failure.
For early stages of creative projects, work in analog (e.g., printing documents, using sketch pads) away from your computer to foster messiness and clarity of thought, avoiding digital distractions and premature polishing.
If you’ve lost momentum on a creative project, commit to sitting down for 15-20 minutes to re-engage with its energy; this often helps re-establish flow, or clarifies if you truly need a break.
If unable to commit to long sessions, integrate short meditation bursts (5-8 minutes) strategically throughout your day, such as during commutes, lunch breaks, or before bed, to build a consistent practice.
Commit to a consistent meditation practice for four to six weeks, even if only for a few minutes daily, to experience the benefits firsthand and transition from extrinsic to intrinsic motivation.
If struggling with self-worth or an inner critical dialogue, engage in guided self-compassion meditation practices to foster kindness towards yourself.
Intentionally carve out dedicated time for reflection, contemplation, and the less tangible aspects of the creative process, rather than only scheduling time for direct execution.
Create a visible, analog system (e.g., handwritten calendar on a wall) to track your progress, allowing you to constantly see and acknowledge your accomplishments.
Develop a visual board (like Trello) to categorize your priorities into levels (e.g., highest, mid, low, not now, not ever), which provides clarity on what truly matters.
Adopt mindful and efficient email habits to prevent feeling overwhelmed and to prioritize your own work over constant reactions to others’ demands.
Actively seek methods and mindsets that allow you to enjoy the day-to-day process of your work, rather than solely focusing on the outcome.
Establish deadlines that are genuinely achievable, acknowledging human limitations rather than over-committing, to avoid burnout and self-criticism.
Adopt the simple act of slowing down in your work and life, as it can significantly enhance your productivity, creativity, and resilience.
Cultivate discipline and meet deadlines in a gentle, non-self-lacerating manner, fostering a more humane and sustainable approach to work.
If you find yourself tossing and turning for too long in bed, get out of bed and do something calming (like meditating) in another part of the room until you feel sleepy again, to avoid associating your bed with wakefulness.
Save all physical copies of your revisions and let them accumulate on your desk to serve as a tangible testament to your progress, providing motivation during difficult phases.
Access the 10% Happier app’s courses with Sharon Salzberg to improve your focus and concentration.