We all get distracted and procrastinate from time to time. However, while occasional moments of losing focus are normal, too much distraction wastes precious time and reduces our productivity and effectiveness. How to easily get moving and keep moving is an important question to answer to ensure we use our time wisely and hit our targets and goals. Furthermore, as we lose focus and our attention scatters we create a poor behaviour. Moreover, this soon becomes a hard to shift habit and distraction becomes the norm. Instead of focusing on needle moving and important tasks we spend time on tasks or distractions that help us feel good but don’t help us achieve our goals. Most importantly, as output is the ultimate measure of results, when we lose focus output falls.
How to easily get moving and get things done is a critical question to answer. Furthermore, to change our poor behaviours into better habits.
To answer the question, we need to take a glimpse behind the scenes of our actions. Firstly, we must pause to become more aware of what is going on in our mind. What are we thinking, and what are we habitually saying to ourselves? Secondly, we need to be aware of our body and how we are feeling. Thirdly, name the feeling. Without awareness change is not possible. As a Mindset and Performance Coach for the past 13 years, I have seen first-hand how the effects of changing thoughts and feelings shapes new behaviours and transforms results. Literally reprogramming our amazing subconscious minds!
I have created a simple equation to help.
This simple equation shows you how to easily get moving and into action
O = f (M,F)
Output (O) is a function (f) of your mind (M) and how you feel (F)
O stands for output, the measure of your results.
Your output is determined by the function, f of what is going on in your mind, M and your body, F, how you feel.
Here’s an example.
You think negatively about the report you need to complete and you tell yourself you don’t feel like doing it. Your thoughts create chemicals that match what you are thinking. Furthermore, as a human, you are driven by how you feel most of the time. Good thoughts create good feelings and unhelpful or negative thoughts create unhelpful and negative feelings. Feelings are your subjective label for an emotion, a movement of energy. In this example, not surprisingly, you don’t feel like doing it, so you aren’t inspired to tackle the report. Consequently, your output, O is likely to be poor.
If you are feeling tired or anxious, F, your thoughts will mirror how you feel. Again, as your thoughts and feelings both influence your actions, your output, O, is likely to fall.
To increase output, change your thoughts or your feelings
The key to how to easily get moving and increase Output is to change what you are thinking or feeling. Changing one influences the other. We need to look no further than the sporting world for evidence of this. Athletes have the ability to produce winning performances even though they feel nervous and have doubts. They practice the skill of mental rehearsal and visualisation and create a movie of their ideal performance in their mind. Using all their senses they literally wire in a winning performance to their mind and body. Consistency is the key here. With practice and over time, belief strengthens and expectation rises. Furthermore, the brain doesn’t differentiate between what is real and what is imaginary. It uses the same circuits. Most noteworthy, when athletes add in physical practice, champion performances occur.
While I can highly recommend visualisation for boosting your long term results, here are a few other solutions for how to easily get moving fast.
Seven simple ways to get moving
1. Change your thinking. Instead of focusing on the negative, interrupt the pattern. Create a set of default questions when you are aware of losing focus and catch yourself in being distracted. For example, ‘What can I do to get unstuck right now?’ ‘Is there anyone who can help me?’ ‘What is the one tiny action I can do right now?’ Asking better questions helps lead your mind in a new direction. Similarly, the question itself presupposes the question, how to easily get unstuck? It also helps you build curiosity an essential skill for success. Furthermore, asking great questions also increases your sense of happiness.
2. Create a sense of urgency using your brain’s natural bias of doing things that are urgent now. We even have a name for this. The urgency effect. Imagine you have a deadline of one hour, to complete your task. After this time you are off to do something you enjoy. By asking ‘How can I achieve a day’s outcome in the next hour?’ creates a sense of urgency. This will shift your mind instantly.
Notice how you feel
3. Stop and notice how you feel. Ask ‘What do I need right now?’ Perhaps you are simply hungry or feeling tired. Maybe you need to fuel your body with a healthy snack, or simply drink a glass of water? Our brains use vast amounts of energy to keep functioning optimally. Dehydration diminishes our capacity for performance and makes us sluggish.
4. Play your favourite music to change how you feel? The brain will then release dopamine, a feel-good chemical. Better still, if you can, get up and dance for a few minutes. I guarantee this will increase your energy and give you a fun and practical solution to how to easily get moving.
Practice daydreaming to change how you feel
5. Allow yourself a few minutes to daydream to change your state. According to an article in Scientific American (10-15-13), a relaxed daydreaming state “replenishes the brain’s stores of attention and motivation, encourages productivity and creativity, and is essential to both achieve high levels of performance and simply form stable memories in everyday life.” Daydreaming helps you literally get unstuck in time.
6. Go for a run or do some exercise. Exercise creates endorphins, feel-good hormones. When you feel better you will think better thoughts. Exercise for me is one of my keystone habits. They are the foundations for all other great habits!
7. Meditate. Simply taking time to meditate, to switch off your overthinking head and to observe yourself from a quiet space can allow your inner wisdom to help you out. Science has shown you have three brains or centres of intelligence. You have a head, heart and a gut-brain. Getting out of your head can allow your mind to clear the clutter. Furthermore, it allows those other brains to play their part and help you out. Listen to the small voice inside. I use excellent techniques from Mbraining in my work to help clients gain more clarity and wisdom.
Ultimately creating high energy habits that support your overall goals and outcomes is key to your overall and sustained success. Having a habit creation plan can also be super helpful.
This equation is the solution for how to easily get moving
In conclusion, this equation has the power to help you to easily get moving faster. Moreover, getting more done and raising your productivity. Procrastination isn’t inaction. It’s still action, however it may be interesting but not important; pleasurable but scoring low on the output scale. Furthermore, it is one reason why you don’t do the things you know are good for you.
When you interrupt your potentially downward spiral by checking your thoughts and feelings, you will become more skilled at noticing when you lose focus. As your awareness builds you will be find it easier to interrupt your poor habit. And of course, your output will increase. Moreover, you have vital ingredients for creating an opportunity and abundance focused mindset. A small increase in focus can have a massive impact to your productivity and ultimate results.
About the Author
Mandy Napier is a Global High Performance Mindset Coach who is dedicated to supporting high achievers fulfil their potential and achieve extraordinary results professionally and personally. Transformations are the norm, and results guaranteed.
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