Category: Articles

10 Tips On How to Be Motivated While on Quarantine

9/28/2020

#InTouchStoriesofHope

By: Eymi Teves

In Touch Mental Health Volunteer

Experiencing a pandemic during this time takes a huge toll on our productivity. Not just for a single individual, but as a collective group. With the businesses getting temporarily shut down, the work is limited, and the stay-at-home orders, a lot of us will find ways on how to make our time worthwhile and productive amidst the noticeable fluctuations in our willpower and motivation.

There are times that we are very driven to reach the goals that we set for ourselves. It fires us up, it makes us restless, but this pandemic is a hindrance as we are limited in capacity to reach such goals. It makes us unsure of how we are even going to achieve them with the little things we can do.

Personally, I have been anxious for weeks and I kept thinking about what the future still holds for me. I mean, not that I am being a pessimist, it just worries me how life can never go back to what our usual routine would be - what our normal is will not be the same. We have to know all the possible outcomes and adjust for ourselves.

Image by Olena Sergienko via Unsplash

With that being said, there are ways that I do to help me focus. These are things that I personally do to keep myself motivated.

Focus on the smaller things that matter. Taking things one step at a time is proven to bring us closer to our general goal. If what you want to achieve is too broad, too big, or too overwhelming, try to adjust your goals focusing on breaking this big piece into smaller ones. Think of it as a ladder, you need to take small steps for you to reach the top - that is your goal. In that way, you get to celebrate the journey of achieving one piece at a time for you to complete the bigger picture.
Know where your strengths and weaknesses lie. It is vital for us to identify our problem areas to boost our confidence. Knowing where you lack makes it easier for you to know what to improve and what to retain. Work on the things that you are greatly insecure about and it will be a stepping stone on how you will up your skills and capabilities.
Remind yourself that every journey is different. As the saying goes, "One key does not fit all locks", it applies to reach the goals, as well. The path that others take might not work for you. Instill in yourself that everyone has their own timeline. Experiment and adjust on the things and behavior that work for you in achieving your goals. You do not have to copy someone else's because each of us is unique.
Do not over-exert yourself. Human beings are not machines. We should learn to breathe and stay in the moment from time to time. Being over-eager to finish your goal will just drain your motivation away instead of boosting it. Again, everything has its perfect timing. Practice mindfulness techniques to soothe your mind then get back to your task once you are calm enough. Be reminded that whatever you do will be greatly rewarding at the end.
Commit to the goals you set for yourself. Create a habit tracker of the things you want to achieve and stick to it. Make sure that what you wanted to reach is out of your heart, your own will, and not driven by outside forces like peer pressure and societal cues. This is to make sure that you will be held accountable for all the decisions you make in the future. You are also more likely to move and take action if you are committed to your goals.
Stir away from self-criticisms. We are already aware that as individuals, we should know our weaknesses, but never beat yourself so much for it. Be kind to yourself and practice self-compassion. Accept that you make mistakes from time to time. Take them as lessons and use them as the push you needed to complete your task to perfection.
Take a break and practice the 10-minute rule to increase productivity. This rule suggests taking a break after the 10-minute mark, then, internalize whether you want to keep going or to quit. Most often than not, your motivation will boost as you reach another 10 minutes of the task you are doing until you won't realize that it is near completion.
Add a little fun to a dreadful task. For example, listening to music while you are doing something. Boring tasks like typing or cleaning, perhaps, takes quite a negative toll on our motivation. If partnered with a task that you enjoy, however, you will see the difference in the initiative to do it.
Remember to take care of your physical and mental health. Drink the necessary amount of water needed each day and eat a balanced diet. You cannot perform any task effectively if you are sick, in pain, or distraught. Being healthy, of course, also include a sound mind. Instill it in ourselves that a person's mental health is as important as physical health.
Treat yourself. One of the factors that greatly affect our motivation is the reward. Give yourself even just a simple treat after completing a small task. This will make you anticipate the completion of everything that you needed to do. Do not, however, do a task just for the sake of completing it and getting a reward. This will only make you counterproductive.

Image by Emma Matthews Digital Content Production via Unsplash

Overall, motivation relies greatly on the person's willingness to do the work. If you prefer to use this time to take a break from everything and just enjoy it, that's fine, too. Since everyone is entitled to manage their own work on their own pace and time, everything you do is still up to you!

While it is true that we can also slack and take a time off of things, it never hurts to still utilize this trying time to make things better for ourselves.

#InTouchStoriesofHope aims to bring you mental and emotional relief during the COVID-19 pandemic through the inspiring stories and perspectives of In Touch community of counselors, volunteers, partners, and clients.

Eymi Teves is an HR practitioner, a reader, writer and poet. Being a mental health advocate, she aims to bring more understanding and awareness on mental health advocacy, self-help and wellness. Eymi joins In Touch Community Services as a Mental Health Volunteer.

1 Comment

Getting that ‘Online-Offline’ Work-Life Balance

7/8/2020

1 Comment

By: Christelle Viljoen

Fourth Year Honours Degree student, University of South Africa
In Touch Mental Health Volunteer

Photo by Duncan Kyhl on Unsplash

With the continuing community quarantine due to the COVID-19 pandemic, working from home has now become the new norm and it is becoming more difficult to maintain that work-life balance. Where there used to be a clear distinction between the office and home, you now have your office in your personal space. You may be experiencing pressure to be online and available at all times. Besides work, you use online platforms to stay connected with family and friends. Everything is happening online, but it is still important to find a balance between online and offline life for your mental health and well-being.
The following extract is from an interview with a businessman working from home in Metro Manila. He gives some practical advice on maintaining ‘online-offline’ work-life balance.

How do you stay productive while maintaining your personal time?

I create work hours for myself and try to stick to a routine. Although I have flexible hours during the lock-down, a structured time enables me to 'walk away' after a day's work. I informed my employers and colleagues that I am only available during those hours. Of course, this is within reason, and I make sure to keep my work up-to-date. This gives me the time to ‘shut-down’. Having to attend to phone calls or emails in my offline time puts me right back into working mode. One of my colleagues who has young children, organizes his working day around their needs, opting to work early mornings and late evenings. He says that this works for him if he sticks to his routine.

How do you make sure that you maintain your own schedule?

I shut my computer down when my workday ends. There is always more work to do, and this forces me to walk away. I won't be tempted to check on work when I see my computer on my way to do something else.

Do you have any other tips for your home ‘office’?

Having a designated workspace is essential. I like to keep everything neat and organized as if I am at the office. This helps me to create a productive space. I can also physically distance myself from my workspace at the end of the day.

How do you balance your online social/work obligations with your offline family/personal time?

I schedule my social online meetings in advance. Not only does this give me something to look forward to, but it lets others know when I am available. I realized that online socials are very different from physically going out with friends. After spending an entire workday in front of the computer, I need to prioritize my offline time. This also gives me a chance to spend time with my wife. We organize online meetings with our relatives every weekend. During the lockdown, we have been checking in with them more often than before.

What do you do in your offline time?

I try to do fun things offline, like reading a book or exercising. It gives my body time to rest away from the computer. I used to watch series all the time, but now I do things offline. We've recently started playing board games again, and I can recommend it.

If you want to maintain a healthy ‘online-offline’ balance, you need to take control of your time. Set aside enough time to work so that you do not feel stressed or anxious during your online time. Make sure that others know when you are available or not to maintain your personal boundaries. This could make you unnecessarily anxious and cause you to feel as if you should be available all the time. You need to be able to forget about work during your offline time (even if your office is right there in your home), otherwise you stay alert when you should be resting. Do something fun offline and spend quality time with the people around you. The ‘online-offline’ balance will look different for each person. Find what works for you and go for it. Finding that balance will help boost your well-being and your productivity, making the new normal a little less stressful and more manageable.

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Tips to Overcome Productivity Guilt During the COVID outbreak

4/14/2020

2 Comments

N.O. G.U.I.L.T.

By: Alessandra Arpon

Psychologist

The unprecedented lockdown caused a major change in our work environment and routine. You may be at the comfort of your own home right now having this feeling that you have all the time in the world to accomplish your tasks. The thoughts of having to do something is irresistible, right? But for unknown reason, your drive is no longer there. Chances are, you feel guilty over the fact that you are less productive compared to how you used to be.

During these times, what you are going through is normal. NO GUILT is a set of practical tips to minimize your productivity guilt:

N ormalize your experience.
O pen-up yourself to wide range of emotions.
G ive yourself permission to take a break.
U plift your spirit by recognizing your achievements every day.
I mperfection is understandable.
L ook at your own progress.
T reat yourself as if you are your own best friend.

Let’s explore them all in more depth:

NORMALIZE YOUR EXPERIENCE

Are you having difficulty sustaining your focus? Are you putting off your work? Do you feel less motivated to complete your tasks? You may feel like you are not being your best self right now, but what you are feeling is actually normal. The world is dealing with coronavirus pandemic. With all the changes that is happening around the world, it is inevitable for your mind to feel overwhelmed. When the mind is preoccupied with several things all at the same time, it can tax its capacity to function at its optimal level.

Trust that your mind can adapt to its surroundings. Take one day at a time. Allow your mind to adjust and believe that things will subside and fall into place. It is okay not be at your best right now. It is okay not to feel okay.

OPEN-UP YOURSELF TO WIDE RANGE OF EMOTIONS

Facing this pandemic can give rise to a lot of negative emotions. No matter how uncomfortable they may seem, always remember that emotions come and go. Their main purpose is to give you information about yourself and your surroundings. It can be tempting to drive these negative emotions away, but the more you deny or compete with them, the more they become powerful in getting your attention.

Treat negative emotions like a child who is throwing tantrums, they become calm when they get recognized.

Always remember that negative emotions are not the only emotions that we are wired to feel. Allow yourself to experience other emotions by modifying what you think and how you act.

GIVE YOURSELF PERMISSION TO TAKE A BREAK

Setting agenda, creating a schedule, and following a routine can give you a sense of control and direction. But if you feel like you are losing track of all of these, give yourself a permission to take a break. Use your break for relaxation (e.g. mindfulness) or for attending to your other priorities in life (e.g. spending quality time with family). Having a break can give you a boost of positive emotions, reframe your perspective, and rejuvenate your energy. It is important that you are equipped with energy so you can adhere to your plans and get more things done. Contrary to what is commonly believed in, giving yourself a time to pause and relax is not a sign of being lazy, but rather, a way for you to get even more productive.

UPLIFT YOUR SPIRIT BY RECOGNIZING YOUR ACHIEVEMENTS EVERY DAY

Set goals and celebrate your everyday achievements no matter how small they may seem (e.g. getting up early). Fostering your sense of accomplishments can make you feel good and make you inspired to do more work.

IMPERFECTION IS UNDERSTANDABLE

Demanding for perfection can only make a task anxiety provoking. Tasks that may seem difficult to achieve are often being put off.

Take comfort in the idea that sometimes, delivering the necessary and sufficient output is more than enough.

Our mind can function at its best if it receives the right amount of stress. Remember that you are already going through a lot. Lessen your sources of stress by turning off your own critical voice.

LOOK AT YOUR OWN PROGRESS

If there is one thing common among us, that is we are all affected by the global outbreak. Other than that, our life situations, resources, and manner of coping differ in various ways. There are people who can easily bounce back and resume to their old patterns. While there are some who suddenly overextend and keep themselves occupied in order to evade the discomfort brought about by the new situation.

It is normal to feel pressured when you see people on their social media posting their activities and showing off how productive they are. But our ability to survive and thrive in this new situation should never be a competition. Just like them, you can find your own unique ways in getting through this. You just have to trust your own process.

The distance that we have from others today is an opportunity for us to get closer to our own self. Focus on your own priorities, progress, and internal change.

TREAT YOURSELF AS IF YOU ARE YOUR OWN BEST FRIEND

It becomes a struggle not to be busy if your self-worth is anchored on having a tight schedule, juggling multiple tasks, and achieving several goals all at once. Having this attitude towards your work is a contributor to the guilt feeling that you develop when you take a break or when you start to take things slow.

Do yourself a favor and be kind to yourself. Be your own best friend. You will not allow your best friend to beat himself up over his work. Do the same thing for yourself.

2 Comments

10 Tips On How to Be Motivated While on Quarantine

#InTouchStoriesofHope

By: Eymi Teves

Getting that ‘Online-Offline’ Work-Life Balance

By: Christelle Viljoen

Tips to Overcome Productivity Guilt During the COVID outbreak

N.O. G.U.I.L.T.

By: Alessandra Arpon

NORMALIZE YOUR EXPERIENCE

OPEN-UP YOURSELF TO WIDE RANGE OF EMOTIONS

GIVE YOURSELF PERMISSION TO TAKE A BREAK

UPLIFT YOUR SPIRIT BY RECOGNIZING YOUR ACHIEVEMENTS EVERY DAY

IMPERFECTION IS UNDERSTANDABLE

LOOK AT YOUR OWN PROGRESS

TREAT YOURSELF AS IF YOU ARE YOUR OWN BEST FRIEND

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For any immediate or in-the-moment emotional support, call our 24/7 CRISIS LINE.

Our trained responders are on standby to assist you.

10 Tips On How to Be Motivated While on Quarantine

#InTouchStoriesofHope

By: Eymi Teves

Getting that ‘Online-Offline’ Work-Life Balance

By: Christelle Viljoen

Tips to Overcome Productivity Guilt During the COVID outbreak

N.O. G.U.I.L.T.

By: Alessandra Arpon

NORMALIZE YOUR EXPERIENCE

OPEN-UP YOURSELF TO WIDE RANGE OF EMOTIONS

GIVE YOURSELF PERMISSION TO TAKE A BREAK

UPLIFT YOUR SPIRIT BY RECOGNIZING YOUR ACHIEVEMENTS EVERY DAY

IMPERFECTION IS UNDERSTANDABLE

LOOK AT YOUR OWN PROGRESS

TREAT YOURSELF AS IF YOU ARE YOUR OWN BEST FRIEND

Archives

Categories

​For any immediate or in-the-moment emotional support, call our 24/7 CRISIS LINE.​​Our trained responders are on standby to assist you.

For any immediate or in-the-moment emotional support, call our 24/7 CRISIS LINE.

Our trained responders are on standby to assist you.