3 Lessons 💡
1) Five ways to say no to incoming requests
- Ask more questions
- Understand time commitment
- See if it aligns with top three priorities
- Understand expectations and how others prioritize this assignment
- Say you’ll think about it or don’t respond write away
- Imagine the two scenarios: Yes and No
- No, but…
- Preempt with email
- Preempt with virtual comments
- Divert/delegate to someone else
- No, because
- No time
- Your participation will be superfluous
- Other priorities
2) Reasons why we procrastinate
- The activity has one of the following attributes
- Boring
- Suggest: Watch a TV show while doing it; Listen to music while doing it
- Frustrating
- Suggest: Talk to someone for help
- Difficult
- Suggest: Research the first steps as a task itself
- Ambiguous
- Suggest: Write what the three results would be and focus on one to start
- Unstructured
- Suggest: Clarify specific details what needs to be completed
- Lacking intrinsic reward (not fun)
- Suggest: Modify the task to include something you enjoy
- Not meaningful
- Suggest: Think about the impact of your actions in a positive way
- Boring
3) Digital Detox Tips
- Put your phone to bed, ideally an hour before your bedtime
- Give your phone a bedroom outside of your bedroom
- Try to do one thing before picking up your phone in the morning
- Find short windows of time to leave your phone behind
- Turn your background image on your phone or computer to something neutral (boring)
- Trade phones with your spouse/partner/roommate while watching TV or eating dinner
- Delete social media and news apps on your phone
- 1 min outside = 1 min on the phone
- Do something for 15 minutes before using your phone in the evening after work
- Consider purchasing some items to reduce dependence on your phone – alarm clock, flashlight, etc.
3 Actions ✅
1) Establish One Boundary in your work or personal life
2) Identify how you want to tackle one task you've been putting off
3) Consider participation in No-Tech Tuesday
- No digital technology between work ending and bedtime on Tuesday night
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