Getting things done FASTER: Boost your focus with this mindful time management technique!

Friday: Mindfulness by Miles FROM THE DESK OF MILES EVERSON: Hello! Welcome to today’s edition of “Mindfulness by Miles!” Every Friday, I talk about topics related to work, wealth, health, and our overall well-being. My goal is to help you apply these topics so you can further improve your career without compromising your health. Today, I’ll focus on the Pomodoro Technique. Read on to know how you can maximize your work schedule and productivity with the help of this method. CEO, MBO Partners Chairman of the Advisory Board, The I Institute

Getting things done FASTER: Boost your focus with this mindful time management technique! Are you constantly feeling overwhelmed by the tasks you need to accomplish on your to-do list? Do you feel like you’re unproductive despite working on a number of tasks in a day? Are you struggling to stay focused at work? If your answer is “yes” to all these questions, I have a recommendation for you: The Pomodoro Technique! This may be just what you need to boost your productivity and reduce your stress levels. The Pomodoro Technique is a time management method developed by author and software designer Francesco Cirillo in the late 1980s. It uses a timer to break down work into manageable 25-minute intervals called “Pomodoros.” [Fun fact: Did you know why it’s called the Pomodoro Technique? “Pomodoro” is the Italian word for tomato. When Cirillo was a university student, he used a tomato-shaped kitchen timer to organize his study schedule. Hence, the name of the technique.] After each Pomodoro, you take a 5-minute break to rest and recharge before going back to work. The technique is based on the idea that working in short, focused bursts can help you avoid getting bogged down in a task or feeling overwhelmed by the amount of work you have to do. What else? When you break down your work into smaller chunks, you feel a sense of accomplishment more frequently, and that helps increase your motivation. Leveling Up Your Own Pomodoro Technique By itself, the Pomodoro Technique is already effective… but what if you take it to the next level by adding a sprinkle of mindfulness to it? I personally suggest incorporating mindfulness practices such as deep breathing and body scans during 5-minute breaks. These not only increase your productivity but also enable you to become more aware of your thoughts, feelings, and bodily sensations. Additionally, mindfulness practices help release tension and stress, promoting a better work life and personal life balance. Let’s briefly discuss the mindfulness practices I mentioned above: Deep Breathing Also known as diaphragmatic breathing, this practice enables more air to flow into your body and helps calm your nerves. It also helps improve your attention span and lower your pain levels. To practice deep breathing, take slower, longer breaths from your stomach to counter the short, rapid breaths that you normally do when you’re anxious. Turn your attention to your breath and keep doing the technique. After a while, you will notice that your body becomes more relaxed. You may also try the 4-7-8 breathing method. I wrote about this in a past “Mindfulness by Miles” article. Body Scan Meditation Here, you pay close attention to your whole body and how it feels by mentally scanning your feet up to the top of your head (or in reverse) in a slow and deliberate progression. This practice lets you develop a deep awareness of your physical sensations and how they relate to your emotions. This information then leads to improved wellness for your physical and mental health. To practice body scan meditation, sit or lie down in a comfortable position. Afterwards, breathe deeply and intentionally, then start bringing awareness to your body. Notice what you feel at each body part. If you feel pain or tension there, imagine sending a breath through those painful areas. Doing this exercise helps relieve tension at the moment. These mindfulness practices help bring your focus back to the present moment, allowing you to release the distractions of the past and the worries of the future. By being in the present, you will approach your work with a clear mind, and increase your focus and concentration on the task at hand. — The Pomodoro Technique is a powerful tool to manage your time at work. It is also flexible and can be customized to fit your needs. The length of work intervals and breaks can be adjusted depending on your work style or schedule. So, whether you’re working on a long-term project or need to get through a list of small tasks, the Pomodoro Technique will help you stay focused and motivated. By breaking down your work into manageable intervals, you avoid feeling overwhelmed and increase your productivity. What’s more? By adding mindfulness practices to your Pomodoro Technique, you not only increase your productivity but also lower your stress levels and promote a healthy work life and personal life balance. Give it a try and see the results for yourself! Have a great day ahead! Follow us on LinkedIn.