Written by: Kinga Zerhouni, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
The pandemic has changed how we work. Working from home has become more common and accepted. The significant advantage of this work format is more flexibility in your schedule. But staying motivated and focused can be challenging, especially when you have kids.
Juggling online meetings and phone calls while your kids scream in the background to get your attention can be overwhelming and stressful.
So, how can you be more successful as a work-from-home mom without feeling overwhelmed by the constant demand of work and family?
THESE 6 DAILY HABITS WILL HELP YOU STAY ENERGIZED AND FOCUSED WHILE WORKING FROM HOME.
1. Start your day with some “me time.”
Do you find yourself starting your day in a hurry? You wake up with the kids, rushing to get them ready for school.
You feel like you are always 5 minutes behind schedule as your kids argue with each other, complain about breakfast, and drag their feet to get ready in the morning.
No wonder when you finally sit by your desk to start your work day, you feel already exhausted and stressed.
From the start, you don’t have time for yourself to get ready for what’s ahead of you.
Spending even a few moments focused on you in the morning can change how you show up that day.
Giving yourself some “me time” in a quiet space before the rest of the house wakes up can help you get centered and more focused. It can help you start your day on a positive note with a positive mindset that you can carry throughout your day.
I encourage you to spend time being present with yourself and your emotions. Take time to set positive intentions for your day.
If you need some energy boost in the morning, start your day with some simple stretches to get the blood flowing in your body.
2. Fuel your body with a protein-rich breakfast.
Starting your morning on the right note can help you stay more energized and less stressed for the rest of your day. Having some “me time” in the morning is the first step. Also, fueling your body with a healthy breakfast can keep your energy and mood steady throughout your day.
When in a rush, we usually grab some quick and sugary foods that fill us up but don’t keep us energized for too long. Breakfasts like bagels, muffins, or cereals raise our blood sugar levels too high and too fast, leading to energy crashes.
Starting your day with a protein-rich breakfast will give you energy for longer without those quick spikes that don’t last. Some examples of healthy breakfast may include scrambled eggs with large green salad, green smoothies made with avocado and low-glycemic fruits, and chia pudding with nuts and berries. If you need more ideas plus recipes for a healthy and quick breakfast, check out this free resource “15 Easy & Quick Whole Foods Breakfast Recipes”.
3. Narrow down your to-do list to only the three most important tasks.
Are you a person that likes to write down your to-do list for the day before you start working?
Like most people, you probably get overwhelmed with the number of items on that list. It is the trap we all fall into.
How can you make your to-do list more manageable and less overwhelming?
After you write down everything that you think you need to do:
Divide your list between the most and the least important tasks. If everything seems essential, ask yourself which items are considered urgent that needs to be accomplished first.
Try to narrow them down to the top 5.
From that list, decide about the three tasks to be done today and put them on top of your list.
Write down the rest of the items below. These are the items that you may tackle after you are done with your top three tasks.
You only have to decide which top 3 to work on first. One approach is to start with the one that takes the least time. This way, you can cross off the item quickly, giving you a sense of accomplishment for the day even if you don’t get to finish the other two things on your list.
4. Divide your tasks in junks of time with breaks in between.
We all have only 24 hours in a day, but the things we need to do seem endless. This often creates overwhelm and stress that keep us paralyzed. The overwhelm plus the distractions around you can kill your productivity.
What can you do to improve your performance and accomplish your daily tasks?
As you decide about the most important tasks for the day, try to break them down into junks of time with small breaks in between to recharge. The Pomodoro Technique is one way to do it.
This technique divides your work time into 25 minutes blocks with 5-minute breaks between sessions for maximum focus and productivity.
Step 1 is to decide on your top most important tasks for the day. Decide if you can break them down into 25 minutes time frame.
Step 2, set the timer for 25 minutes as you focus on a single task. You may or may not accomplish it within that time. After 5 minutes break, you may continue with the same job or move on to the next one.
Step 3, after four Pomodoros, take longer 20 minutes or more break. During this time, you may grab a bit, read a book, stretch, or just close your eyes and breath.
5. Eat your meals away from your desk.
It is very easy to overeat when you don’t pay attention to the meal in front of you. It takes approximately 20 minutes for your brain to get a message that you are full.
If you are busy working or watching TV while eating, the normal signaling might be interrupted between your brain and your gut. Moreover, stress you may experience from work or a show you are watching can further alter these signals.
Practicing mindfulness before the meal will ensure you digest your food properly and stop eating at the right time.
How do you practice mindful eating?
First, take a deep breath to calm your nerves if you feel stressed. Then, look at your food. Notice the colors, smell, and how it is arranged on your plate. Feel the texture as you eat. Pay attention to how the food tastes. Give gratitude for the meal in front of you. Simply be present.
It may seem a lot if you are used to eating on the go. However, your digestion is a complex process that starts even before you put food in your mouth. Take your time with it. This will reduce bloating and help your body extract nutrients from your food needed for energy and balance.
6. Distress with a daily breathing routine.
Running from errands to errands, managing tasks at work, and taking care of your family can be stressful. Daily stress is the one that has the most significant impact on your health and energy.
Small breathing breaks throughout your day can help you feel calmer, more focused, and more energized.
Breathing can help deactivate the fight-or-flights state and activate the rest-and-digest state.
One of the most calming techniques is diaphragmatic breathing or “belly breathing.”
Here is how you do it:
Lie down or sit in a comfortable position.
Place one hand on the middle of your chest.
Place the other hand on the stomach.
Inhale slowly through your nose into your belly without moving your chest. You should feel your hand rising as your stomach fills with air.
Hold for the count of four.
Exhale slowly through your mouth, squeezing your abdominal muscles as you empty air from your stomach. You should feel your hand going down.
Repeat this cycle multiple times.
CONCLUSION
Working from home can bring more balance to your hectic life. However, it also requires setting some boundaries, learning to manage your time effectively, and incorporating self-care to help you stay energized and focused. Your morning routine can set the direction for your day. Fueling your body with healthy meals will give you the energy to juggle your work and family demands. Finally, managing your to-do list effectively will reduce the overwhelm and frustration and help you feel more in control of your day. Start by incorporating one or two of the six daily habits mentioned above and pay attention to how you feel.
Does burnout affect your energy, motivation, and your health? Check out this free resource, “The 5 Steps to Start Reversing the Effects of Burnout on the Body”.
Kinga Zerhouni, Executive Contributor Brainz Magazine
Kinga Zerhouni is a Board-Certified Functional Wellness Coach helping women reverse burnout and fatigue naturally by following simple lifestyle changes designed to re-energize the body and mind. She wants to empower women to take charge of their health and find the root causes of their fatigue because feeling tired all the time is not normal. When she is not working with clients, you can find her spending time with her family taking nature walks and playing sports.
