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thoracic spine impairments // the getty museum

{ 07.03.20 }

Attention Management: How to Take Control and Live Intentionally

We live in an age of information, and it’s becoming even more difficult to be in control of our attention. Every second, it seems like there’s something new to be consumed, something new to pay attention to. Because of this, it’s important to take control of our attention and more intentional about how we spend our time, and we can do so by practicing attention management.

Keep reading below for a transcription + some other posts you might be interested in:

Energy Management

Flexible Time Blocking

The Mandatory Midday Break

A Small Guide to Journaling

Staying Focused while Studying

Hope this helps!

A daily routine is a great way to keep yourself on task. The longer you stick with it, the more each task becomes a habit and it starts to get easier. But a routine isn’t universal, each person has its own. 

plan: before your day starts have in mind - or in a paper - what needs to be done on that day or the next one. It will save you time.

wake up before you need: if you have extra time before you go to work or school, having extra time for you is essential. Eat calmly, take a shower, pack or things and don’t live your house late.

don’t go hard on yourself: enjoy your breaks and take a breath. Pushing yourself to the edge is going to tire you before your day is done. Listen to some music, eat a snack, read.

set a time to sleep and wake up: most people need 8 hours of sleep per day. According to what you need, schedule a bedtime and wake up time that gives you plenty of sleep.

prepare your meals: if you don’t have time to cook daily, take one day off and cook for all week. It’s healthier and cheaper than getting take out every single day. 

break down goals further and further into easily achievable tasks/steps

visualize your end goal

visualize all of the steps

tell yourself you’ll just do the first part of the task/work for five minutes (and then see if that momentum carries yourself forward)

ask a friend for encouragement

close all of your tabs/apps, close your laptop, and start over

change your physical environment (go somewhere else, even if it’s just a different room)

picture a goal and then set a short count-down timer. try to complete the goal before the timer runs out

picture a reward – could be the reward of that good feeling that comes with completing something, or it could be a piece of candy, etc

come up with the first step (should be very easy, like “stand up”) and then count backwards from 5. you should be doing that by the time you reach 0.

make a schedule even if you have no intention of following it.

Motivation is weak and unreliable

If you set your alarm an hour earlier than usual determined to become the elusive morning person you’ve yet to become this article may help you. You know the type of person I’m talking about, the type of person who seems to have their life together by 9am. How often do you actually wake up that hour earlier to get to the gym just as motivated as you were the night before? If you are like me, the answer is not often.

However there is reason to strive to become that morning person that rises with the sun. Research shows those who wear it proudly are happier, more reliable, and emotionally stable. Not to mention morning work outs have been linked to more fat burn, reduced unnecessary calorie consumption and lower diabetes risk.

It’s not an overnight transformation, and it can take a while to teach you to rise with the sun. That’s why I’ve compiled some tips that have helped me slowly become the morning workout person of my dreams. Even though some days I may not like it.

Start small

Most people roll out of bed with just enough time to do the bare minimum before rushing out the door. This week, inch up that alarm time by 15 minutes each day just to add a bit of wellness and calmness for yourself each morning. If you wish to change your sleeping pattern the important thing to do is to do it gradually.

Drink more water

Before bed, put some water next to your bed and when you wake up start sipping. Not only will you be awake by the bottom of the glass but you will hydrate your body after hours of sleep.

Start with mobility

Even if it’s the last thing you want to do in the morning its best to start with some stretches. Its natural after our muscles have been laying locked all night. It releases oxygen into the body and gets the blood flowing.

Do A.M. Yoga

There are thousands of free ten minute yoga routines online you can squeak in if you set your alarm earlier (as we discussed previously) before getting ready for the day. Set out your mat the night before so you can get right into the zen zone and get the blood flowing! It also helps destress before the work day has even begun.

Motivational Meditation

Before you get out of bed, try to sit up with your legs crossed and eyes closed and breathe in the day. Appreciate that you’ve woken up for another day and be thankful for being alive today.

Fresh Herbs

And not the herbs you’re thinking. Smelling fresh herbs in the morning like peppermint can awaken the senses and alert the brain that its game time and get working!

Make your bed

Here’s my weekly planner printable from my instagram, in 3 colours :-)

Links to download:

blue version

pink version

black version

My other printables:

Assignment Tracker

To Do Lists: first version, second version, third version

Weekly To Do: first version, second version

Daily Schedule Planner

Printable tag on my blog

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01.04.19 ~ Today’s set up. Woke up to a very chilly morning, despite the autumn sun. Set up my study schedule for April with a nice warm mug of hot coffee + a dash of your daily inspo and encouragement from the mug itself of course. Had to do a bunch of marking for some students, and finished off the day with a few more chapters of A.C Grayling’s “The Meaning of Things.”