Editor’s Note: This post was originally published on March 4, 2019.
Trapped indoors during winter provides ample opportunity for restlessness to set in and I begin to lose focus. Failure to see things with clarity is the difference between a fulfilling day versus a lukewarm attitude.
According to Hall of Fame baseball manager Tony La Russa, “There are always distractions, if you allow them.” How exactly does one NOT allow distinctions? Daily interference attack us in the forms of fatigue, hunger, negativity, annoyances, work/family obligations, the list goes on and on! While distractions will continue to exist I discovered three simple ways to boost your focus— and overcome major distractions.
Write Down Your Goals
An incredibly simple and easy remedy to listlessness and lukewarmness involves creating a list! Make a list of your daily, weekly, or monthly goals and habits that you want to work towards. Your list need not be lengthy.
This weekend I suffered from an intense lack of energy when it came to my dreams to become a professional freelance writer. Thinking about the countless “to-do” items made me sink into a feeling of being overwhelmed and inadequate. Making a small list of my goals for this week and checking them off greatly boosted my focus.
One Step at a Time
Along with creating a list, it is so, so important to remind yourself to slow down. Distractions cause us to think we need to accomplish our goals ALL AT ONCE. That mentality could not be further from the truth. All of the various advice I received from authors, bloggers, and freelancers on Youtube advise of the need to develop a plan carefully and not to skip any steps in the process.
Reflect on Daily Successes/Failures
Dolly Parton stated, “I thank God for my failures. Maybe not at the time but after some reflection. I never feel like a failure just because something I tried has failed.” Some of my greatest “failures” or at least what I considered “failures” at the time became successes. Only after distancing myself from the activity of the day, that is, reflecting at night do I truly recognize how to be thankful and learn from the successes and especially the failures.
I hope these tips helped to boost your focus. If you have any other ideas for things that helped you fight off distractions throughout the day please list them in the comment section. Please share these tips with others fighting daily distractions.
“I have wandered all my life, and I have also traveled; the difference between the two being this, that we wander for distraction, but we travel for fulfillment.” — Hilair Belloc
“Always remember, your focus determines your reality.” — George Lucas
Editor’s Note: This post was originally published on August 3rd, 2018.
Are you feeling sluggish? Groggy? Quick-tempered? Do you struggle to move on from a trying situation despite your best efforts?
If you answered yes to at least one of the questions, or even all of them, please know that you are not alone! I often struggle with keeping up in an ever-changing work-place and quickening of life in general. I struggle to handle difficult and frustrating situations with grace and patience. What is the solution?
Experts, educators, doctors, psychologists, and scientist provide a panoply of tips and methods to improve people who suffer from anxiety and feelings of constant lack of energy. My goal today is not to replace or compete with any of those already tried and true methods. Instead, I want to share my personal experience living with and dealing with ADHD and anxiety.
Although ADHD stands for Attention Deficit Hyperactive Disorder, it sort of is a misnomer—people with this diagnosis do not always fail to pay attention. Rather, I go through periods where I hyper-focus. What this means is that I tend to fixate or zoom-in on a particular subject/hobby that I am passionate about. When this happens I tend to lost sight of things happening around me—my wife or children asking me a question or other perspectives at work.
Shifting my focus to and from various things in the day is tough for me, but I discovered a few strategies that help me form a habit to more agilely more from task to task throughout the day. The advice below comes from things that worked for me personally to limit my anxiety and increase my ability to move from trying situations easier and more positively.
Pray, Hope, and Don’t Worry
Saint Padre Pio, a 20th century mystic and stigmatist, was a man whose powerful presence captivated a multitude of people. “Pray, hope, and don’t worry,” he exclaimed. When I first heard this statement in high school, I always thought it was a pious saying that overly religious people told you when things got tough. Certainly, I did not believe praying, hoping, and simply not worrying actually had a basis in reality.
After nearly a decade of being a parent, I learned about the power of prayer. Hoping even amid a seemingly hopeless situation is effective. The last part of DO NOT WORRY is a part that I struggle with mightily, but at least I am aware of my deficiency. Padre Pio continues to provide comfort to me. He reminded me the importance of the presence of God even when you cannot feel it,
Jesus is with you even when you don’t feel His presence. He is never so close to you as He is during your spiritual battles. Jesus is always there, close to you, encouraging you to fight your battle courageously. He is there to ward off the enemy’s blows so that you may not be hurt.
Remind Yourself to be Thankful
Equally important as praying is reminding yourself to be thankful. In fact, among the most common prayer is that of gratitude for the blessings in one’s life.
Forming a habit of shifting my mindset to reflecting on the blessings in my life took time and work. Ultimately, this habit has paid off! I found a direct correlation with the frequency of thankful thoughts with my ability to more quickly navigate between stressful situation.
Former NFL quarterback and devout Christian Tim Tebow spoke of thanksgiving in this way, “I pray to start my day and finish it in prayer. I’m just thankful for everything, all the blessings in my life, trying to stay that way. I think that’s the best way to start your day and finish your day. It keeps everything in perspective.”
As someone with diagnosed ADHD, I struggle with honing in on the trees of the forest instead of stepping away to notice the beauty of the forest [or life] as a whole. Jotting down a few of my blessings everyday on a Post-It note is an easy way for me to daily remind myself to continue an attitude of gratitude.
Exercise with Exorcise Your Personal Demons
My favorite philosopher Aristotle [sorry Plato!] wrote about the importance of developing a regular routine, “Quality is not an act, it is a habit.” Along with filling myself spiritually and emotionally with prayer and a thankful mindset, frequent exercise combats my inner demons of impatience and anger that get pent up after a stress-filled day at work and home.
Running calms my mind and provides me energy. St. Paul uses the analogy of running frequently in his letters, but among my favorite quotes comes from 1 Corinthians 9:26 when he writes, “Therefore I do not run like someone running aimlessly.”
Jogging intermittently or aimlessly does me no good in the long run. Frequent jogs at least three times a week for 2-3 miles provide me the best defense against my personal vices of anger, bitterness, impatience, and judgmental thoughts.
After a fulfilling 5k, I almost immediately experience a sense of joy and relief. Any lingering anxiety from earlier in the day disappeared. Focusing on a landmark or sign throughout my jog helps motivate me to push past any exhaustion or temptation to take a break.
Forming a healthy habit of prayer, thanksgiving, and exercise [mental and physical] will not happen overnight. The key is to acknowledge your progress and pick yourself up when you fall—believe me falling and failing is guaranteed. Good habits take time. Practice makes progress. Soon you will be able to encounter a difficult situation and more easily able to overcome.
C.S. Lewis wrote, ““There are far, far better things ahead than any we leave behind.”There is no better time to put things into perspective than the present–and especially at the beginning of the New Year. Whether you had a good, bad, or simply indifferent 2018 now is time to focus on bettering your life.
While I certainly could come up with a laundry list of New Year’s resolutions the birth of my fourth child could make that challenging. Late night diaper changes and gazing at my beautiful newborn throughout the day take up a lot of time already. If you are pinched for time like me, then I propose an easy, yet profound resolution for 2021–daily pray and reflect upon the Prayer of St. Teresa of Avila.
The Holy Doctor of the Church has held an important role in my life. Her life and writings provide an excellent standard for me to live my life by and now I have a daughter named after St. Teresa! Below is the short prayer I plan on reciting and pondering daily. Additionally, I have included a few thoughts about this brief and mighty prayer.
Let nothing disturb you, Let nothing frighten you, All things are passing away: God never changes. Patience obtains all things Whoever has God lacks nothing; God alone suffices.
Fear gets in the way of growth. Being afraid causes one to hesitate and question the blessings in your life. Reading the words of the Spanish saint always provides comfort.
The Power of Patience
St. Teresa’s assertion that “patience obtains all things” prompts me to pause. Patience is a virtue that seems undervalued compared to courage, justice, and faith. However, all problems in my life could either resolve themselves or lessen greatly if exercised patience more. According to the Catechism of the Catholic Church paragraph 736, “By this power of the Spirit, God’s children can bear much fruit. He who has grafted us onto the true vine will make us bear ‘the fruit of the Spirit…love, joy, peace, patience (emphasis mine).”
The Carmelite nun reminds us worldly things last only temporarily. Only God is eternal. The stresses of 2018, yesterday, and even an hour ago will appear like a blink amid the gaze of the Beatific Vision.
The wisdom of St. Teresa of Avila will be guaranteed to change your life. Already in the short time of reflecting on her words I have been able to better keep things in perspective. Make 2021 your best year (until the next year) yet!
Let nothing disturb you, Let nothing frighten you, All things are passing away: God never changes. Patience obtains all things Whoever has God lacks nothing; God alone suffices
Saint Gianna Beretta Molla said, “The secret of happiness is to live moment by moment and to thank God for what He is sending us every day in His goodness.” Ingratitude is a cancer that destroys the best of relationships, all previous successes, and precedes despair. In preparation for the season of Lent, I am focusing on developing a better daily habit– that of more graciousness for life both good and bad.
Find Joy— Make a Great (Grateful) List
Let’s do an experiment. Get a timer for look at your watch or clock and time yourself for a minute.
During this 60 seconds list out all of the various things in your life that you’re grateful for. You can type this out or jot it down on a piece of paper. At the end of the minute look at the various things that you’re grateful for below are a list of my items.
Note: For the sake of transparency I listed the things in the order that they popped into my head. The ordering is not a reflection of the priority of gratitude!
Whether your list is larger or smaller than mine does not matter. What I am certain of is that you could certainly think of at least ONE person or thing you are thankful for.
This exercise took only 1 MINUTE!
Imagine performing this simple test of thankfulness every hour of the day. Aristotle once wrote, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Start your life anew with developing a sense of gratitude.
Develop a sense of thankfulness no matter what happens in life. Happiness and peace will soon follow!
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Become an email subscriber (enter your email address in the Subscribe to Blog Via Email box and hit the Subscribe button. It’s that easy! Soon you will be receiving joy in your inbox to shift your mindset.
Thank you for reading and hope you have a blessed day!
According to Derek Beres, a Los Angeles-based author, music producer, and fitness instructor in a 2017 article Why is Anxiety Increasing in America?,
Anxiety is one of those phenomena that non-sufferers sometimes claim, ‘it’s all in your mind.’ That’s simply not true; panic attacks are also a somatic experience. With a growing awareness of what creates anxiety and a captive online community searching for solutions, we’re learning more about what those triggers are and how they interact with our mind and body.
While I am far from an expert on the psychology or neurology, I do have knowledge about anxiety from my own personal experiences. Suffering from anxiety and depression myself I learned methods to combat worry and constant anxiety.
As a father and husband I learned that the bustle and complexity of family life ultimately points me toward growing in the virtue of patience and gentleness instead of being a burden to my career endeavors.
Facing a barrage of continual interruptions, meltdowns, and challenges from my youngest son–who was diagnosed with autism spectrum disorder– some days I feel like giving up. Ironically, enough, this is the seventh attempt to finish this paragraph already this morning [my two-year old wanted me to get a particular toy-car from under the couch and then he proceeded to open the fridge and point to the pickle jar for his second-breakfast snack! :)]
Sadly, I momentarily allowed the stress wanting to post today’s article sooner rather than later to get the better of me. Suffering interruptions and being compelled to exercise patience I believe actually strengthens my message rather than weakening it. I am reminded by the words of St. Maria Faustina on the subject of suffering, “O, my Jesus, I understand well that, just as illness is measured with a thermometer and a high fever tells us of the seriousness of the illness; so also, in the spiritual life, suffering is the thermometer which measures the love of God in a soul.” Below I am sharing three incredibly simple tools to help to incapacitate anxiety.
Disclaimer: Please remember that the battle against depression and anxiety must be continually fought so while these tool are effective they may not all apply to you now, but I promise you it would be wise to keep them on your utility-belt for the future.
Recently, I learned that the best way to develop a strategy against stress, anxiety, depression, and fear of failure is to focus on miniature goals. As an avid runner in high school, I utilized this practical strategy when finishing a 5-6 mile training circuit.
Focusing on a point close ahead [i.e. a stop-sign, a large tree, or the corner of the block] I made checkpoints for me to continue running towards. As a result of these minor checkpoints, small victories led to the major victory–finishing a training session without stopping or setting a personal record during a race.
While many of you may not be a runner, and some may even despise exercise [believe me I understand some days I dread working out and simply lack the energy to do so!] the idea of setting short-term and minor goals is something that is transferable to managing daily anxiety.
“Focus on two or three specific goals instead of trying to succeed at mastering many, many things at once. This will help reduce your stress,” my former manager once told me.
Today, I am heeding his words by incorporating these three tools today and for the rest of the week.
Even as I write/wrote this post, I am making bit-sized victories as my kids demanded/asked for my attention. Consequently, the involuntary writer hiatus count is up to 18–it may be up to closer to 30-40 by the time this post is complete that may depend on whether my kids place nicely together the amount of times I decide to help of my favorite literary creature the Thesaurus for inspiring me to come up with fancy phrasing/names such as the involuntary writer hiatus count [as opposed to the boring “interruption-count”]
♬ Make a list, check it twice ♬
No, I am not referring to the Christmas classic song Santa Claus is Coming to Town. Thank goodness, right! We already have Christmas in July specials do we really need Santa in Springtime?
The second tool to incapacitate anxiety is to make a list of all the blessings in your life. A simple way to incorporate this into the work day is to put a blank Post-It note on your desk. Next, as the day progresses [if there is no time in the morning] start to jot a names of people that bring you joy.
Include as well any material goods that you are grateful for as well: shelter, sunlight, water, food, clothes, and other simple joys. Trying this yesterday allowed me to re-orient any negative and anxious feelings towards a mindset of thanksgiving.
Noticing a fellow co-worker eating an orange everyday on her morning break piqued my attention especially because she shared her daily struggles with anxiety and depression. I tried this simple strategy this week–and it worked!
The citric acid and taste of the orange calmed my stress. I even kept the orange peel and smelled a few times the oil from the peel and scent of citric acid continued to provide soothing relief.
Well, I finally finished this post. Anyone interested in the grand total for the involuntary writer hiatus count: it reached 30–and no, I did not visit my friendly online Thesaurus again, that was all my children–impressive to say the least!
Hopefully, you find these tools invaluable in your war against anxiety. Once again, it you do not find them useful currently, please keep them in your anxiety armory for the next skirmish against stress. After all that writing, I am famished, I think my second breakfast will consist of a couple oranges! Thank you again for reading.
Growing up, I enjoyed constructing blanket forts in the living room or playing under the deck with my siblings in our dirt-laden bunker. Something about forts invokes nostalgia. Security and strength also are words that immediately come to my mind when I think of fort [and fortresses].
Over the past few years, I have noticed an increased anxiety, not only from myself, but from society as a whole. Americans enjoy the pleasure of living in a wealthy and free society—privileges not afforded in other places and times.
My aim here in this post is not to analyze the causes for the increased angst. That I will leave to professionals in psychology, medicine, and psychiatry. Instead, I am going to share a couple reasons why retreating to my cerebral citadel as opposed to actively engaging the stress inducers has worked for me for the past month.
Note: Please be aware, that while this approach may work for me I am in no way endorsing a fortress mentality being a miracle-cure method to fending off fretfulness for everyone.
Defense beats offense
Swiss-American psychiatrist Elisabeth Kubler-Ross wrote,“Negativity can only feed on negativity.” From personal experience, I know that negativity only grows when you give attention to it, too much attention will lead to negativity consuming your life. Fighting negativity with an offensive attack does not work. I came across this anonymous quote that stuck a cord on this subject, “When tempted to fight fire with fire, remember that the fire department generally uses water.”
Different approaches are necessary when battling stress and negativity in your life. An image of a faucet comes to mind when complaining controls my life. Last month, I allowed my emotions to get the better of me: both at home and work. Frustrations about unmet expectations caused grievances which poured out like water running from an open faucet.
To combat my weaknesses, I simply went to source—my words and shut off the valve of verbal complaints. This month instead of vocally sharing my grumbles aloud, I created a laconic lock for my tongue. According to James 3, the mouth and tongue act as a gateway for various despicable behaviors. Keeping our words bridled is key to stopping negativity. The Apostle writes in James 3:2-5,
If anyone does not fall short in speech, he is a perfect man, able to bridle his whole body also.a 3If we put bits into the mouths of horses to make them obey us, we also guide their whole bodies. 4It is the same with ships: even though they are so large and driven by fierce winds, they are steered by a very small rudder wherever the pilot’s inclination wishes. 5In the same way the tongue is a small member and yet has great pretensions.
Fortifying not fleeing
The brilliant Albert Einstein once declared, “Stay away from negative people. They have a problem for every solution.” Sometimes turning away from the stresses and negativity going on in life gets equated with running from your problems. Withstanding the temptations to give into the negativity that surrounds you displays strength.
Known as fortitude, courage is the foundation upon which virtue and the ability to withstand the assault of pessimism is built on. Author Maya Angelou succinctly states, “Courage is the most important of all the virtues because without courage, you can’t practice any other virtue consistently.” Shifting my mindset toward stoicism and fortress-like greatly helped me weather the storms of stress.
Becoming more self-aware of my vocal complaints, grumbles, and murmurings prevented me from stumbling into the sea of stress. Distancing myself emotionally from the “bad” or “negative” experiences I faced in the workplace or at home helped me to move more quickly onto the next task or event of the day. The image of a fortress best represents for me the virtue of fortitude and ability to block negativity.
Questions for reflection
Are you currently in a negative environment?
What steps have you done to change your situation?
Think of three things you can do to take action in the next week to decrease negativity in your life.
Quotes for further reflection
“But you, O man of God, must flee from these things; and strive for uprightness, godliness, good faith, love, fortitude, and a forgiving temper.” –1 Timothy 6:11
💡💡💡Be authentic. We hear that all the time on across the Internet. Life coaches. Bloggers. Podcasters. Everyone seems to have their two cents on this topic.
If you are like me you probably think: Of course be authentic, but what does that look like specifically?!”
This can be done using the following tips:
1️⃣ Don’t exaggerate your experience. It is good to use engaging language, but if you over exaggerate your story it almost becomes like a tall tale or a big fish story.
2️⃣ Use details in your content.
Over the past few weeks I have been reading Gary Halbert’s “The Boron Letters”. It is a fantastic read for anyone in the field of advertising or copywriting.
I came across this quote of his that actually inspired me to write this post. “Believability is one of the top most important ingredients of good promotions,” he wrote.
Share the details of your story! Today, my older kids are home from school. It is busier than usual. How did I find time to write this post?
I took my kids to the library and we are in a large playroom with tons of toys (play food and shopping carts) and I let them free play. This freed me up to write and read some of Halbert’s letters.
3️⃣ Share your triumphs AND your trials.
It is easy to filter our social media posts or blogging content to show only our wins. Who doesn’t like a success story?
However, the best stories involve overcoming a conflict or struggle. Those also happen to be the realest. Without showing your vulnerability and weaknesses a you run the risk of becoming unrelatable or stuff—one sided lacking dimension. Embrace the fullness of your life. Share your highs lows, and the in between times as well.
These simple tips will lead to being more authentic.
Do you agree with these tips? Let me know in the comments.