“For fast-acting relief, try slowing down.” - Lily Tomlin
Last week when I wrote about things to do at work when you’re bored out of your skull, a number of readers wrote about having the opposite problem: they’re too busy to be bored.
Some of them seemed a bit overwhelmed by their workdays, and so I decided to share ways to create a more peaceful workday. One where you can allow yourself to be more relaxed and happier.
The first step is the realization that you are in control of your day. You can create the perfect workday, if you’re willing to start from scratch.
For some people, that may mean taking some tough steps, if their boss or their workplace is very controlling about how they do their work. For example, you might talk to your boss about restructuring your workday. It might also mean looking for a new job that’s more flexible, if you’re not happy with the way things are. Or it might just mean picking the tips below that work best for you and living with a certain amount of stress. Do what works for you!
For me, a perfect workday incorporates many of the tips below, but never all of them at once. I use a combination of strategies to ensure that most of my days are fairly relaxed. Do I still get stressed? Undoubtedly. But it’s a far less frequent thing than in the past.
Here’s how I do it.
- Do less. Those of you who know me by now saw this one coming. It’s very difficult to have a relaxed workday if you have too much going on. Instead, learn to reduce what you do, but choose the most impactful tasks and projects — the ones that will mean the most over the long term. I choose three important things to achieve each day, as I’ve said before. Those are the three things I can do today that will have the most impact in my life.
- Create a morning routine. And make it a relaxing one. That could include some of the things below, such as exercise, a hot bath, or quiet working time. For me, it means getting up earlier so I’m not so rushed, and then doing little rituals (like having a quiet cup of coffee and reading) that will ensure I start the day perfectly.
- Prepare the night before. An evening routine is also essential to starting your day right. This might include things like choosing your three Most Important Tasks for the next day, so you know what you’re going to do when you wake up. It might mean getting your clothes ready. For me, it includes getting a jump start on prepping my kids’ lunches, so it’s just about done before my day even starts.
- Start the day with a relaxing shower or bath. I like a hot shower, but if you have time, a good bath can be a perfect way to start off the day. It gets you in a relaxed mood, which is much better than starting the day stressed out.
- Get in some morning exercise. I don’t get to exercise every single morning, but I do it on a majority of mornings. A nice morning run is a wonderful thing for me. It relaxes me, and gives me a sense of well being and accomplishment.
- Work when it’s quiet. I like to do work early in the morning, when everyone is sleeping. For others, that might be late at night instead. Whatever works best for you. When I was working in an office, I liked to get in before everyone else, so that I could get in some solid work before things got busy. I would also work during lunch while everyone else was out — I just liked the quiet. I would eat two smaller lunches before and after the normal lunch hour. Getting in early also allowed me to leave early, so that I could spend time with my kids or get in some evening exercise.
- Create a clutter-free environment. This is key for me, as you might also know by now. I like my desk clear of any clutter. Right now, the only thing on my desk is my iMac (I’m paperless now). But it’s OK to have a couple family pictures or an inbox, but too much stuff it just visual distraction. Clear your walls of everything but a nice picture or other art piece or two. Clutter-free surroundings create a peaceful working environment.
- Turn off the distractions. That means phones, email notification, instant messaging, anything that will break into your focus and make you jump from one thing to another.
- Cut back on your commitments. Evaluate all the things you’ve got going on in your life, and see what isn’t essential. This means choosing 4-5 essential things in your life, and trying to eliminate the rest over time.
- Cut out meetings. If you have the ability to opt out of meetings, do so. They are generally a waste of time. Sure, it’s possible that a meeting is the most productive way to do something, but it’s rarely done. Usually the point of a meeting could be accomplished with email, or an IM. Cutting out meetings could free up a lot of time and make your workday more relaxed.
- Single-task. For me, focus is everything. Writing this article would take twice as long, and be much less peaceful, if I was constantly interrupted, if I was constantly switching between this and email and surfing the web and other tasks I have to do. I like to focus on one task at a time, if possible, and really lose myself in the writing.
- Take breaks and stretch. While focusing on one task at a time is important, it’s also important to take breaks when you can. Get up, stretch, get a glass of water. Massage your shoulders, neck and head. It keeps you relaxed throughout the day.
- Go for a walk. I also like to take a break and go for a walk. It helps me get perspective, to think, to get a better overall picture on my workday and my life. Plus it gets the blood circulating.
- Eat lunch in quiet. I’m kind of a shy guy, and while many people do lunch meetings, I would rather eat at my desk with a good book or take my sack lunch to a park for a peaceful, meditative eating break.
- Do mini-meditations. This doesn’t require a mat or a temple or soothing tapes or anything. Just sit where you are, close your eyes, and focus on your breathing — on your breath as it comes into your body, and then goes out. This helps me to center myself, no matter what is going on with work.
- Learn to focus on the present. Related to the mini-meditations and single-tasking. Basically, instead of worrying about what you have to do in the future, and instead of reliving things you did in the past, focus on what you’re doing right now. This can be difficult, as our minds have a tendency to wander to other things, but it’s simply a matter of practice - be aware of where your mind is, and when it drifts to other things, gently bring it back to the present. This helps keep your mind in a peaceful place all day long.
- Roll with the punches. There will always be things that go wrong. What is important is how we react to them — do we go all Drama Queen, and get stressed and upset? Or do we accept what has happened, and make a calm decision about what to do now? When things get overwhelming, take a step back to get some perspective, and realize that in a few months, none of this will really matter much — and then take steps to eliminate the non-essential and focus on what’s really important.
“There’s never enough time to do all the nothing you want.” - Bill Watterson, Calvin and Hobbes
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64 brilliant comments
I can’t help but notice that 4 out of the 17 tips are on starting the day perfectly. I too, believe that a perfect morning will result in the perfect day.
It is really not my intention to spam or annoy anyone but I’ve written a post several days ago - “7 Minutes To Kickstart A Beautiful Day“. Hopefully it will be a nice complement to the article. :)
Leo : if you find this a spam or annoying, i don’t mind if you delete it. Just sharing the idea
Good one
Calvin and Hobbes is the greatest.
Good list too.
A fantastic post! In addition to incorporating a number of things mentioned, I’ve also found that bringing my lunch to work simplifies my day in a number of ways (http://tinyurl.com/2zgtfr for anyone who’s interested on how it helps).
Also, closing my e-mail program completely and only checking it every half hour or so has made a huge difference in helping me stay focused on the task at hand.
Thanks for the post Leo!
My favorite is the suggestion to prep the night before. Before I go to bed at night I make a list of six things I must do the next day. When I get up the next morning, I arrange these into my agenda for the day. Once I’ve done those six things, anything else I might accomplish is just icing, so I don’t sweat it if all I do is just those six.
‘Course, sometimes the day is so busy I only get two done, which is where rolling with the punches comes in!
Great post as always. But please, can we see some more posts about focusing on the present? (#16)
I recently started experimenting with some of these tips at work.
After reading 4HWW, I stopped going to meetings that didn’t have an agenda. My coworkers initially pushed back when I asked for one, but they quickly learned that if there wasn’t an agenda it wasn’t going to be an effective meeting.
For a completely different reason, I also started getting up earlier and stretching. It’s a very relaxing way to start the day - not to mention it’s good for you and keeps your body feeling great all day.
I 100% agree with items 1 and 11. I get overwhelmed easily, so I always refer to my online todo list ( I use TodoPub.com - it’s super simple ) and choose the task I am focusing on.
You would be surprised how unstressful it is, to not think, and just to perform one of my tasks - instead of trying to do everything at once.
I’m a big believer in starting the day right, as well as not overwhelming myself with too many objectives. After years of working, simultaneously studying and partying hard, I am now thankful for the simple pleasures of my life. It took me a long time to learn it, but cramming your week full of obligations is no way to live. Not only are you constantly stressed, but it makes it very hard to live in the present, which is key for a happy and successful day/life.
Mornings are especially important for me as I am not at my best first thing - I am well and truly a night owl. So I need to mix up my morning routines just so I have the right balance of being kick started versus slowly wading into my day. If I did one or the other all the time I wouldn’t function as well.
Three days a week I get up and out of the house, drop off my son at pre-school and hit the gym with my personal trainer. By 9.30am I’m done and I really feel as if I’ve accomplished a lot already. Puts me in a right frame of mind to plan the rest of my day.
Other mornings I like a slow start with meditation (depending on my son) and coffee on the patio looking at my garden while mulling over my writing projects. This relaxes me and makes me feel very grateful for all the freedom that I have. And Sunday is the best day of all because I get to sleep in!
I love hearing what works for other people. Its inspiring and sometimes useful - like I really have to get into single-tasking. I know you’re right here, Leo. I just find it so difficult not to juggle multiple jobs…
:) Kelly
Hey there mate,
i am one of those lurky guys who just read and get lost,but it’s time i commented :).
Well i would really agree that tip no. 4 is aboslutely correct since i have been doing this nearly everyday.
Having a hot shower in the morning is much more better than chlling yourself with a cold one :)
Great post Leo!
Some very insightful points. I find that preparing yourself for the following day is crucial to creating a sense of peace while at work (school for me).
I currently do a lot of what you recommend and can’t stress enough how great doing so is. I wake up at 05:00, do yoga (which incorporates meditation and visualization of the day ahead), have a hearty breakfast, and finally make my way to the gym for an invigorating workout (which also incorporates some affirmations and impossible thinking). I can’t imagine doing anything else to set myself up for a great day!
Nice list! I would also add meditation after the shower. :)
Great post. All work. I would add that I like taking inspiration breaks as well. I have inspiring quotes on my screensaver from http://www.quotes2inspire.com. To get a little inspiration, I actually look at my screensaver!
Thanks for the great ideas!
Shaya
I’d like to add another one specific to those people that have to drive to work. No matter how well you start your day at home, it’s easy to let traffic stress you out by the time you get to work. Sadly a lot of this stress is self-induced. Even a drive to work in a traffic jam can be a positive experience.
Firstl, as Leo said above, get an early start so you don’t have to rush. Once you’re on the road, slow down. Very often the simple act of driving more slowly will help you calm down-and you’ll be one less dangerous maniac on the road. Finally consider turning off the radio or iPod or whatever you listen to on the road and just soak up what’s around you or focus on your breathing (while being aware of other road users of course :) ).
Number 10 — Cut Out Meetings — reminds me on my time in the corporate world (Tel-co). The longer you were in the corporation, the more meetings you had to attend and also to organize, because of your ever growing number of responsibilities. 80% of those meeting were simply unnecessary, but it was corporate culture.
Of course many additional meeting were required to handle the ‘crisis’ that came up through the fact that nobody got anything done anymore.
Yeah, my story is a bit exaggerated, but shows the point. Have efficient meetings, when you need them. Don’t do meetings for their own sake.
GREAT TIP, Thanks.
Great tips! ’single task’ this is a difficult one for me to master… I seem to do 3-5 things at a time sort of like batch processing. I know my work would be done more efficiently if I could just focus on one item and then move on! I’d definitely feel a lot more relaxed too!
p.s loving the site redesign
Nice post, Leo. I’ve enjoyed following your site…I was wondering if perhaps sometime you could discuss how to organize the paper in your life? It’s nice to go digital, but things like medical records, old college papers (for those of use still applying to grad schools!), photos, notes, etc. are creating so much clutter in my life! Any tips?
This was really the post I needed to read today! I am a busy college student. I’m taking 18 hours this semester so I am able to graduate in my alloted four years time, working 15 hours a week and interning 10 hours a week with a busy Public Relations firm.
I’m going to print this post and stick it in all the places I feel busy or stressed out to remind me of ways to stay focused and how to get the most out of my day. The best part of this post was the reminder to start the day off right. I try as much as I can to stick to my morning routine and I think after reading this today I wont’ veer off of my morning rituals too often.
Thanks Leo. This was awesome.
I’d also add this for anyone who drives to work: if there is any possible way to shift your scheduled work hours so that you can avoid morning and/or evening rush hours, do so. You’ll avoid some of the stress of commuting in heavy traffic and gain more time in your day because it’s not eaten up in the car. You can also get a huge amount of work done during that hour or two (whether it be early or late) when everyone else isn’t around the office.
thanks for the great post! i find you some type of aromatherapy is always helpful as well. take care, brad
@Frosty
I disagree, I think having a cold one is a great way to start the morning.
Besides, I think it’s all about mindset. Instead of morning, night, work, afterwork, it’s all one big precious sacred fabric called your Life. Drink beer in the morning, have bacon and eggs at night, listen to music while you work (and whistle too, the seven dwarves did) and most importantly any time you feel like life sucks, make it not suck no more.
one thing i find useful is to have my watch chime on the hour, i use this to “catch myself in the act” of holding unnecessary tension in my body, or to catch whatever trip i may be running, then i take a moment to let go of all the unnecessary tension, and check in with myself on how i’m feeling and to sense my body, etc… find my feet, legs, hands, arms, etc…
then i can return to my work with presence, relaxation is simply the by product of this deeper benefit
peace,
ralph
http://beyondthemind.org/
A lot of these really work for me, but I need help with #17. I get all out of sorts when my day doesn’t go as I pictured it, even on the weekends! This ruins my focus, makes me angry, sad, lethargic, or guilty. Anyone have tips for going with the flow?
I am a long time reader and first time commenter. I used to take long hot showers until I read some reports about potential hazards due to the chlorine used in the water for purification. I looked online and I found on a government website:
REDUCE DOMESTIC HOT WATER CONSUMPTION
Chlorination of water, a common method of water sanitization, serves an important role in killing water-borne bacteria that can cause serious diseases. However, chlorination can produce chloroform as a by-product. …Take the following actions: Install water flow restrictors in shower heads, reduce the temperature of the shower water, and decrease showering time. All these actions will reduce your exposure to chloroform while showering, and save energy and water, too.
Thanks for the great site.
OT: anyone else think it looks like that woman drooled the apple logo on to her laptop? :)
does she actually do any work?
These are great tips. Reducing interruptions and blocking time are great ideas. However, I find the majority of my stress comes from trying to control other people and events. I end up stressing out and complaining because people are doing things (or not doing things) that I don’t agree with. Many of my suggested changes don’t get implemented which is frustrating.
We need to remember to focus on what we can control and try to let go of things we can’t.
@ Michael Wong, gotta agree,
I think it’s all about the personal preferences. On many days, I wake up and start my morning by blasting some really loud Metallica.
Definitely wakes you up and makes you super alert immediately. System of a Down is even better. ;)
Leo,
These are 17 points everyone should keep in mind in terms of cutting back on the amount of things everyone has on their list.
Your point on “cutting out meeting” is crucial and I would take it one step further for those working virtually is to reduce phone/Skype meetings as well because you often lose 15 minutes just chatting about not much. If you have 3 or 4 of those types of meetings in a day it eats up your time and you really don’t feel all that productive.
This is an excellent reminder Leo!
Gisele
PS: Leo, are you on Facebook???
Teachers, like me, have unique challenges. Breaks, lunch hours, and predictability aren’t part of our days. Leo, if you ever get a chance, Tips for Teachers would be most appreciated.
All genious is simple, like these tips! They are great, though so simple!
Could have used this early this morning… what a day. Thanks Leo, more great stuff!
these are really helpful tips for a peaceful workday, I especially love the mini-meditation and taking a walk break…
Nice post, however the photo is what brought me here from delicious to be honest. ;)
Thanks for the great comments everyone, and thanks for those who left suggestions for further posts.
@ Courtney Moore: Great post idea … for now, see this past post:
http://zenhabits.net/2007/07/how-to-simplify-your-filing-system-or-why-stacking-just-doesnt-work/
@Giselle: Yes I’m on facebook … see my profile here:
http://www.facebook.com/profile.php?id=644613293
Thanks for sharing information about relaxation on work. I wish I could follow your guidelines, but at least I can try few points.
Thanks!
having good sex in the morning is a good way to relax before work.
..or as a lunch break exercise too actually.
Great post…..creating a routine is one I need to work on…music is my solution for peacefulness during my workday….
nice liste !!!!
Creating time to do nothing….I think this is important. Time for yourself to reflect. This important especially .
Great post by the way Leo,
What I meant to say before I hit a submit button by accident was that - when you feel like you’re too busy to stop, that’s when it’s most important to pause, relax and reflect.
(sorry about the double post.)
and thanks Leo
Great article. I already practise not going for meetings if they are pointless (though people get annoyed), but something from the list I don’t do is starting the day right. It’s usually a mess of waking up 20 mins later than I was supposed to and then rushing to get changed and out the door. I’ll try this.
As a life coach, I take my hat off to you.
This is, hands down, one of the best pieces I’ve seen on taking command of your attitude, your time and your life!
gee, me again, just loving your blog here … was trying to find out your ‘template’ - it’s so CLEAN and beautiful, but can’t find no ‘designer’ no wheres… if possible can you let me/us know? Please and thanks. Cheers, c
I agree with the tip about taking the time the day before to prepare for the next day, usually means: fixing the clothes, packing my bag, cleaning my room, etc; Most of the stressful and bad days start when I didn’t get enough sleep, woke up late, tired and don’t have any clothes ready. This stress last all day long. Great article.
If you can find a gig that allows you to do all of these things, more power to you. I don’t think I’d be able to keep my job if I cut out meetings, did less, turned off my cell phone, etc.
I think most people have the same constraints on their day — all you can do is accept that you can’t control everything and learn to not take it personally. And taking a walk outside the building during the day helps too.
Nice tips. I agree to what you say about meeting. It oftenly takes most of my time in workplace and rarely end with a good solutions. I would rather to leave it and do another jobs. I only attend meeting completely if I feel that it will end with a good problem solving.
@Michael Wong - I agree about eating bacon and eggs for dinner if you like, but there are more problems with drinking beer for breakfast than just overcoming the idea that it’s not a breakfast food! It reminds me of some story I was reading…. wheretf was it? A teacher had the problem that at first her students were engaged and interested, but quickly as the school year wore on they began showing up to her morning class just totally checked-out, not engaging with the work or responsive like they used to be. And she told them she knew that some of them had been smoking out before school because she could see them and she could also see the debris under her window afterward, but mostly she knew that many more of them had been smoking out because she could see how it affected them, even though they couldn’t. And she said she wasn’t going to turn them in or lecture them or anything, but she wanted them to try an experiment - she was going to ask them not to smoke out for 10-12 hours before her class, so nothing the night before or that morning. And she found that they appreciated her being honest with them about it and not pulling a power trip, and soon she had a classroom of engaged, participating kids again (and a lot more trust than the other teachers had).
Plus, beer doesn’t make the morning commute any easier ;)
real nice ideas indeed…. and absolutely valid if you are working in an office type of environment. but try to apply these ideas to a cruise ship where you have no control about your workday, short breaks or lunch hour (the manager has absolute control, even when staff need to use the toilet). There is no short breaks, no going for a walk, no lunch in the quiet, and if your manager finds you in a mini-meditation while guests are waiting for their … whatever… well, you get the picture. any ideas for all those people who work on cruise ships, airplanes, in restaurants and hotels and the like? in environments where you can’t take breaks just like that, and where the manager has absolute control over the employees’ workday?
Excellent post Leo!
I can relate to the too many meetings problem the past few weeks. I think I’ll stop going to them and see what happens. :)
Two other things I wanted to suggest that I’ve found help me a lot:
1. Get 1 MIT (Most Important Task) done first thing when you get to work, before you even fire up your email or attend your first meeting. When you sit down at your desk just look at your MITs from the night before and start hammering away on one.
I find if I don’t do this, I get so caught up in the things that pop up during the day that I tackle my MITs at 4pm and I’m screwed!
Set your priorities yourself, don’t let others set them for you.
2. This kind of goes with doing less, but when I’m stressed I find that I can’t think at the top level. I work with some pretty smart folks and if I’m “off my game” I know it and they know it. Having a clear head lets you see creative solutions that you might otherwise miss.
11. Single-task: seems the most potent given the tendency for us to over-inundate ourselves with multiple, simultaneous inputs. Was it during Desert Storm that Wolfe Blitzer was depicted in one corner of our tv giving a first hand report, while there was another typed message on a related matter next to his picture, and then below everything there was a ticker with unrelated information scrolling past? I got ADDICTED to these multiple inputs, to the extent that reviewing information from a single source was boring. I found myself watching the news, reading a magazine, surfing the internet, talking on the phone, responding to emails, texting, petting the dog - all while spending “quality” time with my family. Whew. Nice to see a reminder that it is ok to focus on ONE thing, do it well and completely and intentionally, and then move on to the next thing.
You are a mirror image of me or in this case I am of you. In any case I cant stress the importance of single tasking, reducing the number of tasks, and exercise strongly enough. My corporation has recently eliminated thousands of jobs and tried to dump numerous duties onto remaining people. Some of my co workers took them on and the results in some cases were disastorous. One of my manager friends( who I used to run and workout with) now has a stent in place. Happily I am no longer a manager. I take a nap every day. MY day starts and ends early. I have a very fulfilling private life which includes one hobby of over 30 years(and will always be a part of my life). The nap I mentioned, along with at least 8 hours of sleep are probably the most energizing and invigorating things I do daily.
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This is, quite honestly, one of the best posts I’ve read on any blog in years.
I ran into your blog recently through liferemix and am absolutely hooked! I’m a first-year public school teacher in Oakland and often find my working life to be too unsustainable to survive. I’ve found solace in books and blogs that encourage productivity and simplicity. Yours combines both elements elegantly and practically. Thanks for the great work and keep it up!
Hello
hmm…
Òðåçâûé âîäèòåëü, 1500 ðóá, çà 2 ÷àñà ðàáîòû.
Ìåõàíèêà è àâòîìàò íå ïðîáëåìà
Òðåçâûé âîäèòåëü 1500 ðóá çà 2 ÷àñà ðàáîòû.
ìåõàíèêà è àâòîìàò íå ïðîáëåìà.
http://unidriver.narod.ru
And how did you do it?
what’s so zen about habits?
I think that the girl on that picture is so lovely and I hope I will find such girl in my life. All the best, Mike from west part of the world.
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