by Erin Owen | Feb 10, 2015 | Ezine
Recently, I’ve been using a practice I call the “Focus 30” to dramatically increase my focus, productivity, responsiveness, and success. It is the single most important practice I’ve adopted in the past year and you must know about it!
The basic premise of the practice is not at all new. In fact, it’s been around thousands of years in the form of Buddhist-inspired mindfulness.
As I wrote about in the 4th lesson of my Boost Your Performance foundational course (first published in 2013), the strategy of doing just one thing at a time “is the antithesis of multi-tasking and goes against every technological development in our modern way of living and working.”
Yet, this simple practice results in you being “much more productive and effective and successful in your endeavors,” along with feeling “less scattered, more centered and calm, more joyful, and reconnected with your purpose and your passions.” Wow, that’s one powerful practice!
In 2014, when I discovered the blog Zen Habits, written by Leo Babauta, I became a huge fan of his complementary thinking and approach. At the time I also purchased his e-book Focus: A Simplicity Manifesto in the Age of Distraction, which offers numerous behavioral technologies and suggestions on apps & software programs that can be used to help focus and be more productive amidst the myriad distractions in our modern work world.
More recently, I was reminded of the importance of time-bounding specific activities for better focus. If you’ve learned from me about using time blocks for creating a template schedule, you know I’m a huge fan of using blocks of time to your advantage. But, when my long-term friend and colleague Mela Stevens taught me her 30-minute approach in her DeJunking course (which I’m taking as part of the longer Quantum Coaching certification program), it radically improved my way of working on a project!
This practice, which I call the “Focus 30” practice, is the SINGLE MOST IMPORTANT NEW PRACTICE I’VE ADOPTED IN THE PAST YEAR. I’ve used it to clear out a kitchen junk drawer, eliminate distractions so I can truly enjoy playing with toys on the floor with my 4-year old, to finish writing pieces of my soon-to-be-released new book, type-up notes from my 1:1 client retreat days, write and send off a client proposal, blow through a stack of mail and bills, update financial information for my accountant, and much much more.
TANGIBLE, TIME-SAVING, STRESS-RELIEVING BENEFITS
I am not in any way exaggerating when I tell you that this “Focus 30” practice has:
- Increased my mental focus up to 400%
- Boosted my same-day productivity up to 1000%
- Improved my turn-around time on client deliverables up to 200%
- Eliminated 3-4 hours of less efficient distracted time each week
- Reduced my list of “loose ends” (items I’ve not yet finished) by 25%
- Improved my satisfaction with work activities
- Reduced my stress level
- Boosted my self-confidence
- Solidified the boundaries I’ve created between work and the rest of my life
- Supported me in feeling more centered and calm
And more! I’ve been sharing this practice with some of my private coaching clients and they too have been seeing incredible results.
The “FOCUS 30” Practice
The What
Set aside a block of 30 minutes of time to improve your focus, increase your productivity, save time, and increase your satisfaction.
The How – Follow these steps for greatest success.
- Identify what you will focus on for 30 minutes. If it is a larger project that you know will take more than 30 minutes, no problem: identify the first slice (or even sliver) of the piece of the project you will focus on for 30 minutes.
- Decide when you will begin your 30 minute period of time and block it in your calendar.
- If you know others may want to contact you during that time, let them know you will not be available no matter what until after the 30 minute period is complete.
- When your time period begins, turn off all electronic distractions. Turn your smart phone and tablet to “airplane mode.” Turn OFF or completely close your computer’s email program. Shut down any websites or social media that will send you alerts. Unplug your landline phone, if you have one. Put a sign on the door that you do not want to be disturbed by any interruptions, deliveries, etc. In essence, set yourself up for success by temporarily (it’s only 30 minutes!) creating a fortress of solitude for yourself.
- Set a timer for 30 minutes.
- Begin your work.
- No matter what unrelated ideas or thoughts or next steps or anything occur to you, ignore them and come back to the task at hand. Again, even if you think of the most brilliant idea that is going to make you billions, you ignore it, put it away, and come back to Focus 30 activity. Whatever it is, it can wait 30 minutes.
- When the 30 minutes is complete, acknowledge and celebrate what you’ve accomplished –even if you are not done.
- Then, make an important decision. Will you:
- Dive into another Focus period of time to continue? If yes, for how long? Another 30 minutes? Or, just 10? Or 20?
- Stop for now. If you stop after 30 minutes, document what (if any) next steps you have and when you will move them forward.
- CELEBRATE! You’ve just experienced a “Focus 30” breakthrough! Way to go!
If you feel you would be more likely to utilize this practice by committing to having a 1:1 call with me, send me an email with the subject line “Teach me the Focus 30 practice” and we’ll set-up a free 15-minute call. Think of this call as your own personal “Focus 15”!
Here’s to you getting more out of each minute of the work day so you can better enjoy the rest of your life!
by Erin Owen | Jan 27, 2015 | Ezine
How to Show Up For Your Life
- Are you following your heart?
- Do you hear and then respond to the messages your body sends you about what it needs?
- Are you present with yourself enough to follow your intuition?
If you are like the typical busy modern human, you answered “no” to all three questions.
Everything about our modern way of life is pushing our edges too far and disconnecting us from ourselves, our bodies, and our most important personal relationships.
I am absolutely not pointing my finger at you, nor am I even wagging a finger at you. To the contrary, I am 100% identifying with you. I too struggle with the demands of life in 2015 and continually search for a better, simpler way of living and working — without (and here’s the catch) settling for less.
I want it all too: financial security, personal connection, meaningful work, a healthy body, and the elusive work-life balance.
But I feel we set ourselves up for failure when we strive for balance, as well as when we strive for happiness.
Achieving perfect balance tends to imply having to make trade-offs: “if I want more “x”, then I have to give up “y”.” And my opinion is that contentment with “what is” now, in the moment, is more realistic than searching for the totality of happiness.
The secret for showing up more in your life is not about extremes.
You don’t have to quit your job or sell your company or retire now so you can finally have time to do what you want to do. (Although those are certainly viable options if you desire them, and I have guided many clients through such major personal transitions so they can create a better life.)
The first step in shifting to a more empowered place of living and working is being compassionate with yourself.
Sit down and make a list of everything you do on a regular basis to just “get by” day to day. It’s a lot! And that list does not even include what you want to do for personal fulfillment and well-being.
Give yourself a serious dose of appreciation! Not just a pat on the back, but a twice or three times daily dose of self-love and gratitude. You are doing so much! You are doing your best!
The second step is asking for support.
Yes, if you push yourself hard enough, you can probably get it all done. But why? Why keep pushing yourself, increasing your stress level, raising your blood pressure, weakening your immune system? Why?
Make a list of the things others can easily do for you and ASK them for support. This is a team effort, people, you can do it! [I even asked my 8 year old and 4 year old for support this weekend after staying home sick for two days with not much getting done. They each offered (offered!) what they wanted to do: Ian wants to rinse the dishes after each meal and put them in the dishwasher. Miles wants to straighten up the playroom each day.] So, what excuse do your adult support people have? Even these kids can help out!
Third is asking yourself: Do I really need more? Do I really need to grow?
We as a culture are consumed with the idea that “more is better.” But, more just requires more: more time, more oversight, more management, more problem solving, more energy. Where is your “more” going to come from, especially if you are already overwhelmed and barely getting by?
What if “this” was “it”? How can you be grateful for “what is”? How can you enjoy and appreciate all that you have right now?
In a recent group retreat I led in Philadelphia, one of the participants shared with me that she realized she does not need to grow her company anymore. She gave herself permission to let go of that unnecessary driver, so she can nurture her current clients and projects. She even took the bold step of not creating specific, measurable goals for the fiscal year. (Gasp!) It’s a radical idea for a business leader, but one that gives her and her team more room to breathe and enjoy the business. I’ll be curious to see what comes from their more relaxed state of being—it’s usually surprising and positive!
To show up for your life is a gift, something to treasure. And if you want to do this more often, I invite you to do less, to simplify, to declutter.
If you’re not sure where to begin, and if you could use some suggestions, you may benefit from the simple tips and ideas shared in my Boost Your Performance foundational course.
A busy professional just like you who completed the six-step course early this month reported these results:
- 80% improvement in time spent with spouse
- 80% improvement in work-life balance
- 80% improvement in eliminating tension headaches
- 80% improvement in having better boundaries
- 60% improvement in eliminating anxiety
That was in just 3 months of experimenting with the simple ideas in my course!
Regardless of what step you do next, I invite you to take some deep, easy breaths, give yourself some love and appreciation, and let yourself off the hook to create some more space to show up in your life. You deserve it!
by Erin Owen | Jan 20, 2015 | Ezine
My thoughts woke me up racing about the day ahead. I looked at the clock and realized it would be advantageous to get up a few minutes early so I could be fully showered by the time my boys woke up.
But later as I was drying my hair in front of the mirror I noticed that my heartbeat was faster than normal and my thoughts were still racing. Starting the day with this state of mind and a high level of anticipation only spells trouble for me.
I had to sit.
I put down the hairdryer, went to my meditation cushion, set my phone timer for five minutes, set my phone to airplane mode, and just sat with my eyes closed noticing my breath.
Wiping the slate of my mind clean for five minutes a day is critically important for me to feel steady and present, and to be more patient with my kids. If you have never read about this idea in the first chapter of my book Refuel, Recharge and Re-energize, click here to download a free copy.
As I sat on the cushion, I observed my heart rate was still quite quick and so I set the intention to slow down and elongate my breath. At first I coughed and sputtered a bit, like an old car starting up. Then I settled more into the breath.
My thoughts kept sneaking in, but I just brought my attention back to the breath again and again and again.
Then just like that 5 minutes was up and my phone timer signaled me to wrap it up. I recalled in my mind all I was grateful for and (as my friend Sara Canuso calls it) “put in my orders for the day”: a smooth and calm morning routine through dropping my boys off, being present for all my day’s commitments, feeling strong and healthy and grounded each moment of the day, welcoming a new client, etc.
And so, I sat.
What do you do to ground and center yourself? How often? I’d love to hear about your own practices!
If you want to talk further about these ideas, please be in touch. I offer a complimentary 15 minute call. Just ask!
by Erin Owen | Nov 11, 2014 | Ezine
Last week, I made a decision. I made a decision that felt like a HUGE course-affirming or course-altering decision.
The bottom line: I said NO to an opportunity to be featured on a nationally broadcast television program about sustainability. I said NO to the opportunity to share my message with thousands and thousands of people—my message about the wisdom of doing less and how living and working in a more sustainable way actually creates a more meaningful life and better results.
And instead, I said YES to integrity—living and working in alignment with my vision and my brand.
“What? Are you crazy?” you might be thinking.
If I would have said yes, it would have been crunch time, leading to a huge spiral into the black hole of overwhelm: massive upfront investment of time and money, compromising the quality of support I provide to my current amazing clients, greatly reducing the degree to which I could be present and patient with my two boys, squeezing dry the time I faithfully dedicate to self-care, and much more.
The reminder for me: stay true to my purpose. Say YES to what supports my vision and allows me to live in full alignment with every element of my philosophy.
I am grateful to my mentors Joe and Candy and the others—Tom, Christiane, and Angela especially—who asked me the tough questions that helped me to see what the right path was for me.
And thanks to Tom for reminding me of the great old story of the tortoise and the hare: Slow and steady wins the race.
As Traci Fenton (founder of the wildly successful WorldBlu workplace freedom movement) said to me this past July: “What’s the rush?” If something this great came along now, just imagine what else might come along in the future when it is the right time!
3 BIG Questions for YOU to ponder….
What can you say YES to? What supports your vision for your life? What sets you on a path that is in direct alignment with your purpose?
What can you say NO to? What pushes you into overwhelm and threatens what is most important to you?
Who can you turn to for support and tough love? Who helps you to see your truth and what’s right for you? Who helps you to let go of the trappings of ego so you can live a more sustainable, meaningful life?
Count me in! I’m here to support you in clarifying your purpose. I can help you decide what to say YES to, and what to say NO (or “not yet”) to.
To talk further, email me and we’ll find 15 minutes on your calendar to explore the important decision you are weighing right now.
by Erin Owen | Nov 4, 2014 | Ezine
I returned home yesterday to discover that The Mail Keeps Coming! I was in one of those mini moments of overwhelm that had my mind running through a stream of negative chatter: “WTF! Why is there more mail? Am I a machine? Am I actually expected to keep up with all this mail? This is totally ridiculous!”
And the great irony – as you regular readers know – is that I talk about the importance of breathing, slowing down, and practicing “One Touch.” In my first book Refuel Recharge and Reenergize, I describe “One Touch” as a simple (but not easy) practice in which you consciously decide in the moment to focus on dealing with something through to completion.
For example, with an email…the idea is that you don’t open the message until you can fully address it—whether that be respond to it or designate a time on your calendar when you will follow-up so that it doesn’t get buried in a large pile of important but forgotten “to do” items.
In my current mini state of overwhelm, I am forced to clear out the mailbox daily (daily!!!), otherwise the mail carrier has no space to cram in the next day’s pieces of mail. Then, today’s pile gets added to the previous day’s piles, until it’s an eyesore, which I then hide away out of sight. Then if I totally forget about it, I forget to pay a bill, and so on and so on…it’s not a pretty cascade of events. (What if someone saw me – me! –not dealing with my mail on a daily basis – ahhhhh, I am so out of integrity it makes my skin crawl!!!)
But herein lies the gift.
This tirade about the mail is not at all about the mail. It’s not about the backlog of emails or the fact that clothes keep getting worn & dirty laundry keeps stacking up.
This is about “too much.”
Right now there is one thing “too much” on my plate. I know what it is. I know what pushed me over the edge. And I need to breathe deeply, take the step to remove it from my list of responsibilities, then breathe a sigh of relief and welcome in the fluidity and freedom and ease that come from saying no to too much.
If you don’t know where your edge of “too much” lies, I invite you to figure it out. This is a critical piece of self-awareness. Knowing this is essential for preserving and cultivating your physical and mental and emotional and financial well-being.
Your “too much” is a result of the expectations you’ve set for yourself and the corresponding choices you’ve made in your life. You’re not a victim of “too much.” You are the creator of your “too much.” It’s a hard truth to swallow. I know. Because I regularly dance along the precipice of my line of “too much.” And yes, sometimes I consciously choose to cross over, willingly accepting the resulting hours or days or weeks of “too much” that follows, but at least it’s a conscious choice.
The real dangers lie in the unintentional unconscious incompetence that resides at the heart of most of our days of “too much.”
So if you are brave enough to cross over from unconscious incompetence to conscious incompetence: meaning, you’re willing to accept that you created your “too much” and learn how to identify it, manage it, and prevent it, then I welcome you to begin!
Shoot me an email and I’ll show you how.
Now, back to saying no to that commitment that pushed me over the edge, then back to that stack of mail…
