Connect with us

Get Organised

‘Reboot’ Your Brain and Refresh Your Focus in 15 Minutes or Less

Ever wish you could hit the reset button on your brain the way you do when you reboot your computer?

Stephanie Vozza

Published

on

Reboot-Your-Brain-and-Refresh-Your-Focus-in-15-Minutes-or-Less_Get-organised_Personal-Development

Ever wish you could hit the reset button on your brain the way you do when you reboot your computer? It’s not only possible; it should be a regular part of your day.

As an entrepreneur, it’s important to take care of yourself. If you aren’t at your best, the people you serve and the people who work for you can’t be at their best either.

Build specific moments into your day to step away and clear your mind. Here are five quick things you can do to refresh your focus.

1. Take a walk outside

When you sit still, your body systems are at rest. Moving your body helps wake up your mitochondria, the part of your cells that generate energy.

Taking a brisk walk several times per week can make your mitochondria double in size, which helps the body produce more energy. The combination of fresh air and exercise also stimulates blood flow to the brain so you can regain clarity and focus.

If you’re stuck on a problem or are having difficulty thinking creatively, getting up and walking around can give you a completely different perspective. And if you can’t get outside for a walk, do a lap or two around the office or even stretch at your desk. Just moving your body helps.

2. Drink a glass of water

Most people are chronically dehydrated and studies show dehydration can slow down brain function. If you find you’re lacking focus, taking a break for a glass of water can perk you up just like watering a plant. Try and consume eight glasses of water per day, or a glass for every ten kgs.

3. Breathe in or diffuse lemon essential oil

Keep a small bottle of lemon essential oil at your desk and inhale it from the bottle or add a drop to a cotton ball. This will naturally refocus your mind. Citrus or spicy scents stimulate the nervous system and reenergise you. Eucalyptus and rosemary can have a similar effect.

4. Eat something healthy

A healthy snack can stabilise blood sugar, stave off hunger pangs and assist with healthy brain function. Keep trail mix, nuts, seeds and dried fruit in your desk. Other healthy snacks include a piece of whole grain toast with avocado, celery sticks and nut butter.

The snack should have protein and carbohydrates, which will help balance your blood sugar. Foods that are high in sugar will cause a quick spike and drop in your blood sugar. This will create a cycle of feeling energised and then tired, which is draining over the course of the day.

5. Take a nap

When you’re your own boss, a quick nap is something you can schedule into your day. A 20-minute nap provides significant benefits for improved alertness and performance.

While research shows that it can refresh the mind and boost creativity, you shouldn’t let yourself snooze longer. If you sleep longer than 20 minutes, you’ll wake up groggy. If you are constantly needing a nap, though, it’s time to get more sleep at night.

Stephanie Vozza is a freelance writer who has written about business, real estate and lifestyles for more than 20 years. A former small business owner, she recently discovered she's better at writing about them. She lives in the Detroit area with her husband, two sons and their crazy Jack Russell terriers.

Advertisement
Click to comment

You must be logged in to post a comment Login

Leave a Reply

Get Organised

6 Questions Entrepreneurs Should Ask When Choosing Medical Aid

As a young entrepreneur, what are the questions you should ask yourself when it comes to choosing a medical aid plan?

Catherine Black

Published

on

medical-aid

One of the most valuable assets in any small business is something that entrepreneurs often overlook – their own human capital. Part of making sure that you give the best of yourself to your new business is to make sure you’re in good health, and one way to invest in your health is to make sure you have a solid medical aid policy in place.

Besides being a financial safety net if you get sick or are in an accident, it can also encourage you to stay healthy in the longer term. So, as a young entrepreneur, what are the questions you should ask yourself when it comes to choosing a medical aid plan?

1. How healthy are you?

If you’re young, there’s a good chance you’re relatively healthy and not plagued with serious health issues – but this isn’t always the case. You may have a chronic condition such as diabetes or asthma, where you need regular checkups and medication. If this is the case, will your medical aid plan cover the costs of managing your chronic condition?

2. How much can you spend each month?

If you’re self-employed, you won’t have the luxury of your company paying your salary – or your medical aid cover. Compile a budget and work out exactly how much you can afford to pay towards your medical aid cover per month, bearing in mind that you may have to pay in extra for things like day-to-day medication, medical specialists out of network or even membership fees for your medical scheme’s rewards programme.

Related: Why A Small Business Owner Needs Medical Aid

3. Is there a waiting period involved?

Medical aids are able to apply waiting periods, where you won’t be covered for a certain period of time after you join their scheme depending on your health and previous medical aid cover.

If you’re joining with a pre-existing condition, remember that you won’t be covered for up to 12 months as soon as you become a member, so you’ll need to set aside money for any related costs during this time.

4. Are you planning on starting a family?

As a young entrepreneur, starting a family may be the last thing on your mind – but it’s important to factor this in when joining your medical aid, as it becomes very important later on. This is because you can’t join a medical scheme if you or your spouse is already pregnant (just as we explained in point number 3, there’s a 10-month waiting period for the “pre-existing condition” of pregnancy). Things like maternity benefits can be a lifesaver in terms of footing the bill for pregnancy and birth costs, so it’s worth thinking about this long before you’re ready to settle down.

5. What does the hospital plan offer?

If you’re young and healthy, chances are you’ll most likely opt for a hospital plan, so don’t just compare medical schemes in general – compare their hospital plans specifically. A hospital plan has the lowest premiums but also the lowest coverage: generally, it covers you if you’re admitted to hospital, but you pay for any other day-to-day medical expenses such as doctor visits and medication. Many hospital plans also come with the option of a medical savings account (MSA) attached, where you can access a certain portion of money per year for these day-to-day expenses. Others, like Fedhealth’s MediVault offering, take this even further – you can “borrow” a certain amount of money for day-to-day medical expenses from the Scheme, and then pay it back over 12 months, interest-free.

Related: Why Employees Need Funeral Cover

6. What does the fine print say?

Before you choose a medical aid plan, make sure you know exactly what’s covered and what’s not, including things like in-network and out-of-network hospitals, co-payments, limits and exclusions. Also research the scheme’s pay-out rate: do they pay medical aid rates or higher rates, which many hospitals and specialists charge?

Owning your own business is about investing in yourself, including your time, your ideas – and your health. It’s also about juggling lots of balls in the air at the same time. With a solid medical aid plan in place, you can at least know that you have your health looked after should something happen – which means your business can keep going and thrive well into the future.

Continue Reading

Get Organised

4 Psychological Reasons Entrepreneurs Should Embrace Procrastination

Do you struggle with procrastination at the office? If so, believe it or not, it might not be such a bad thing.

Lucas Miller

Published

on

procrastination

There’s always something you’d rather be doing. Even right now, you might be reading this article in an attempt to avoid carrying out a less palatable endeavor.

Procrastination is normal, and especially so these days. Social media, streaming television and movies, the ease of internet access, and the ubiquity of smartphones can all distract. There are ample reasons why people procrastinate, and it’s always been thought of as a blockade to productivity.

But the perception of procrastination doesn’t always match the reality.

“Procrastination is not just avoiding or delaying a task,” says David Ballard, head of the American Psychological Association’s Center for Organisational Excellence. “It also has to include an aspect that’s counterproductive, irrational or unnecessary.”

In fact, active procrastination can often help you get more things done. Below are four psychological reasons entrepreneurs should sometimes lean into procrastination

1. Procrastination helps spur creativity

West Wing creator and Molly’s Game director Aaron Sorkin once said on the Today show, “You call it procrastinating, I call it thinking.” Sorkin puts off writing sometimes until the last minute, and the results speak for themselves.

Even if we’re not all award-winning writers, when you’re putting something off, it doesn’t have to be a distraction. It can simply be a break, and that break can open up a world of new ideas.

When you allow yourself more time to sit and think about what you’re working on, different pathways to a result can bubble into your brain. A 2012 study in Nature discovered – through brain imaging – that the dorsolateral prefrontal cortex (DLPFC) lay largely dormant when rappers were free-styling. Some athletes might even refer to this as “the zone.”

For entrepreneurs, procrastination might be just the thing to trigger an answer that would be impossible to reach if they didn’t let their minds wander away from the task at hand.

Related: Are You A Procrastinator? Don’t Be By Doing These 3 Things

2. Procrastination aids memory recall

In 1927, Lithuanian psychologist Bluma Zeigarnik first discovered how interrupting an event can actually help people remember it. After her professor noticed waiters at a nearby cafe remembered open tabs better than those that had already been paid, she tested the hypothesis by giving a series of puzzles to people to complete, while subtly interrupting half of them.

Those that were interrupted were able to recall details with 90 percent more accuracy than those who were allowed to complete the task. The Zeigarnik Effect was borne.

The same could be said for today’s entrepreneurs. Breaking for lunch, hitting the gym, reading a book, jumping on another task or simply staring out the window can help you better remember the various moving parts in the mission you’re trying to finish.

3. Shockingly, procrastination can enhance focus

This seems like a paradox on its surface. How can you focus better by interrupting what you’re doing – i.e. procrastinating?

Instead of bearing the monotony of working on a single task until it’s done, it’s more helpful to move away – at least briefly. Concentration wanes if we don’t break up the the tedium. Similar to triggering creativity, we’re better able to concentrate if we take a brief blow.

study in 2011 looked at this psychological effect. Subjects were asked to remember random digits while performing a visual task. They found that once people were asked to recall the digits, their performance on the visual task declined over time. But when researchers interrupted the visual exercise with sporadic reminders of the digits, their visual scores remained high no matter the duration.

The short of it: Take a break every once in a while, even if you’re on deadline.

4. Procrastination often yields better decision-making

Oftentimes, entrepreneurs will receive an important email that needs an answer. There’s no hard timetable on the answer, but because of the weight of the question, people drop everything to arrive at an answer. If you don’t take a moment to sit back and let the full import of the question sink in, you’re liable to make the wrong decision.

Researchers at Columbia performed an experiment to test this idea. Would a little more time actually lead to better decisions?

Related: 6 Steps To Go From Procrastinating To Productive

First, they asked the subjects to determine which direction a set of black dots was moving across the screen. At the same time, a cluster of coloured dots starting moving to distract them. Participants were asked to judge as quickly as possible.

When the coloured dots moved in the same direction as the black dots, the results were basically perfect. But when they moved in opposite directions, the accuracy dropped.

Second, they performed the exact same experiment, but subjects were asked to answer when they heard a clicking sound, which they varied between 17-500 milliseconds – a time span meant to mimic real-life decisions, like driving. Researchers found that when decisions were delayed by about 120 milliseconds, their accuracy significantly improved.

However, the researchers differentiated between prolonged and delayed decision-making. If subjects made the decision too quickly, the brain was still filtering out the distractions (coloured dots). But if it took too long, it could be hindered by other distractions.

The same could be said for procrastination. Procrastinate too much, or for too long, and nothing will ever get done. But, as we’ve seen, there are some serious psychological benefits to procrastination.

This article was originally posted here on Entrepreneur.com.

Continue Reading

Get Organised

(Infographic) 9 Daily Rituals To Boost Your Performance At Work

In a rut? These daily rituals can help lift you up.

Published

on

morning-ritual

Some rituals might seem like nonsense, but it turns out, they can be helpful when it comes to productivity and job performance. Studies have shown that rituals can help us take on tough challenges at work, boost productivity and even decrease anxiety. How do you know what type of ritual is right for you? Here are some ideas.

Instead of starting your day with a hot shower, try opting for a cold one. Cold water increases blood circulation and releases endorphins, which can boost a person’s mood and make them more productive. Another helpful ritual is shutting down distracting devices. For example, turn your smartphone on airplane mode for a few hours so you can hone your focus on a single task until its full completion.

Whether you’ve got a big deadline approaching or an upcoming presentation, if you’re feeling anxious, one ritual to help calm your nerves is counting your breaths. A quick daily mindfulness practice, such as counting your inhales and exhales for 10 minutes, can help relieve stress and get you in the right headspace for getting work done.

Related: 14 Of The Best Morning Routine Hacks Proven To Boost Productivity

From journaling daily to doing five-minute desk exercises, check out Pound Place’s infographic below for nine daily rituals to boost performance at work.

1531498187_daily-rituals-work-infographic

Related: Your Crazy Erratic Sleep Routine Is Making You Less Productive

This article was originally posted here on Entrepreneur.com.

Continue Reading
Advertisement

SPOTLIGHT

Advertisement

Recent Posts

Follow Us

Entrepreneur-Newsletters
*
We respect your privacy. 
* indicates required.
Advertisement

Trending