When everything is urgent and we feel overwhelmed, the pressure can push us into a state of fear and panic, a ‘survival state’. The combination of worry and adrenaline can cause us to jump frantically between multiple tasks but fail to complete any to a high standard.
The familiar feeling of having too much to do and not enough time has a direct impact on our productivity and how positive we feel.
If you can relate to this feeling, or would like to achieve more in a more focused and calm way, why not try our practical 3 x 3 plan.
Doing it all gets nothing done
There has been a great deal of discussion about the idea of ‘multitasking’ and whether it’s a myth or reality. The consensus is that no matter how smart you are, it’s important to focus on our goals and what we’re trying to achieve, rather than continuously jumping between different tasks and aspirations.
We can’t effectively process two tasks simultaneously
We are unable to effectively process two tasks simultaneously but instead switch constantly between them and their contexts. This is explained by the psychological refractory period (PRP) – our brains are slower at decision-making and in response to a second stimulus when we’re processing a response to the first.
So, it might be time to effectively prioritise and have a more focused approach to what we want to achieve.
3 goals in 3 months
Setting goals in the right way, with the right timeframe can help us onto a path that can change everything – while feeling great doing it.
If you want a happy life, tie it to a goal, not people or things
– Albert Einstein –
Set 3 goals in 3 months that inspire you the most and resolve your biggest challenges. Choose things that will have the biggest impact on your personal and business growth and success.
For example, “Feel fitter and healthier with more energy and vitality than ever before” or “Successfully launch a new initiative, hitting every milestone of success along the way”
Whatever feels right for you and makes you feel good, go for it.
Tell people about it.
Sharing our goals publicly significantly increases our chances of achieving them.
The 3 steps a day
Research suggests it can take between 18 and 254 days to form a new habit, however it’s often a decision in the moment that can change everything.
Now that you’ve set your 3 goals for the next 3 months let’s explore 3 daily steps to translate this vision into success.
Remember, daily rituals and commitments change lifetime habits.
1. Morning ritual
An idea can be instant but it’s discipline, routine and practice that take us to the next level of habitual living and success.
Spend as little as 5 to 55 minutes a day engaging in activities that get you nearer to your goals. This could be exercise, mindfulness, yoga or journal writing alongside some more obvious tasks.
Set a realistic amount of time in the morning to kick-start your day with one or some of these activities and commit to doing this at least 5 out of 7 days a week.
We know that kick starting our day with activities that help us achieve a great feeling can change the flow and effectiveness of the whole day.
2. My daily goals & plan
Much of our time is spent reacting to urgent or unplanned requests, so we need to plan our day by the things that will add most value and bring about the greatest feeling of success.
Take at least 10 mins as part of your morning ritual and prioritise 3 daily goals that will have the biggest impact. Plan your actions, tasks and activities around these (start with your trickiest tasks first) to support your focus and achievement every day.
3. My heart and brain connection
When we experience negative emotions such as fear, hurt or anger we release cortisol and adrenaline in response to these emotions.
However, when we experience positive emotions we reduce our levels of cortisol and adrenaline, instead promoting healing, anti-aging and a healthy immune response.
Appreciation, Gratitude, Care, Compassion – these all immediately connect your heart to your brain, and when acknowledged lead to a positive and thriving state.
Each morning as part of your morning ritual, complete the following two statements:
- Today I am grateful for … (e.g. yourself, life, family, the sunshine)
- Today I will be caring and compassionate towards … (e.g. yourself, colleagues, friends)
It’s often not what we do, but what we don’t do that blocks our journey to success. As the highest performing runners say, ‘It’s just getting out the door that’s the biggest challenge’
Please share your thoughts with us – we love to hear from you – as we are only reflections of one another and we learn together.
ABOUT THE AUTHOR:
Jenny Rossiter is a leading coach and human behaviour specialist and founder of Feel Good Leadership. Author of The Masks that Men Wear and The Masks that Women Wear, for more than 20 years she has delivered leadership coaching and programmes which challenge and inspire new thinking by using practical strategies and techniques to form healthy habits. Because people who feel good achieve extraordinary things.