Be honest, when you first started working from home back in March, did you think it would be the best thing since sliced bread? I loved the idea of taking liberties, watching TV and lounging in my PJs — without having beady little eyes watching my every move. I soon realised that remote working was not temporary; I had to actually focus and meet my weekly targets. So those liberties became nothing more than annoying distractions; even my dad’s breathing was enough to make my blood boil.
Before lockdown, approximately 5% of UK workers were WFH; this figure rose to around 60% in June, according to the Office for National Statistics (ONS). We may have found a groove that works for us, but no one expected remote working to be indefinite. This means those distractions that previously went unnoticed have most likely started to impact your work ethic. You’re not alone — in fact, Brits were among the most underprepared when making the transition to remote working. So, if this is going to become more permanent (whether voluntarily or not) we need to learn how to minimise distractions as much as possible.
Phone Away!
The best way to avoid temptation is by physically removing the object. Having your phone next to you is a dangerous game. Statistics show that on average, we pick up our phones 58 times a day (30 of which are during work hours). We’re all victims of aimlessly scrolling through Insta and — it’s a bad habit that only makes it harder to stay focused. If you’re as lazy as I am, knowing that your phone is more than 2 metres away means you have no other option than to work! Another added benefit is that you’ll be taking a good break from the virtual world.
Maybe you absolutely cannot be separated from your phone, so just put in on aeroplane mode. This stops you from getting alerts, notifications and messages, but you can still feel “connected”. And no — don’t just put it on silent, you’ll still be checking to see who has texted you.
Set Clear Boundaries
It’s only natural for your kids and family to be excited that they get to see you more during the day, or for your neighbour to decide to pop-in for a quick cuppa. Considering that we used to spend an average of 6.8 hours a day in the office, you’re going to be fairly popular at home. Over time though, you have to start setting some clear boundaries because Time will start slipping away. Julie’s “5-minute chat” will have turned into an hour — and before you know it, the work has piled up, and you’ve not even made a dent.
The first step for setting boundaries is to physically remove yourself. If you have an unoccupied room in the house, consider setting up shop there. Either buy or make a sign that says “do not disturb” to hang on the door, to show that you mean business.
However, this might not be possible for the majority of people who are working in their living rooms or kitchens. Instead, verbalise your availability. Inform people of your working hours (i.e. 8 am to 6 pm) and when you’ll be free to chat. For example, state that you don’t want to be disturbed unless it’s seriously urgent.
Keep Your Kids Busy
You could be a parent reading this who has to care for a child whilst working. Whatever their age, if they’re not at school or nursery, this could be quite stressful. I’m sure your kids have infiltrated your zoom calls at one point. Speak to your supervisor or manager and ask for some patience — they have to understand that you might need to work reduced hours.
It’s important to remember that your children’s attention span is only 3–5 minutes per year of their age; so they won’t have your developed resilience and focus. Try and make a schedule for them that fits around your own. For example, set aside time for lunch together so that you can take a proper break. Also, you can keep them occupied with a TV programme, book or playtime whilst you work.
If they have school tasks set or need to study, schedule and block time when you can work together. Kids love being like their parents; so this gives you the opportunity to be a role model and include them into “adult life” (whatever that is). But don’t be too worried about turning your house into a school, just do what you can.
Also, seek support from other parents who might be able to childmind; this would be a great opportunity for socialisation and shared playtime. The NSPCC has more advice on their page if you’re struggling and need some extra guidance.
Manage your Time Realistically
Now that communication is a bit more difficult, you might be overwhelmed with Slack, emails, video calls etc. Oh, the luxury of being in the office when you could just turn to your co-worker and ask a question! Instead, we end up being glued to our devices; this causes some communication anxiety, where we might worry that we’ll miss an important message, or disappoint someone who needs our help.
In this case, allocate time when you’ll be answering emails and work calls. Also, instead of back and forth messaging, it’s probably quicker to discuss by actually talking. A great way to do this is by using Google Calendar and invites. This tool reminds all parties when you have a scheduled call or meeting, and avoids wasting time being bombarded with messages. Use this time to discuss your points and queries. Try to stick to the allotted time so that you can move onto the next task after.
Also, use a virtual calendar (either on your phone or Google) to set times for different tasks. Be realistic and aware of how long you’ll need. Use this to plan when to take breaks as well; this will make sure you’re not constantly wandering into the kitchen for snacks and tea…
Limit the Entertainment
It goes without saying — but keep the TV and Radio switched off. I know you believe that playing music keeps you motivated and you want to keep updated with the News, but it actually distracts you. Neuropsychologist, Daniel Levitin, says that although listening to music will increase your dopamine levels (the happy hormone), listening while working takes up your attentional capacity. Your brain has limited resources and can only focus on one thing at a time. So be strict with yourself, turn on the TV or some music for 10–15 minutes when you need a break, but don’t have it on for “background noise”.
Focus On What You Can Control
A final note is a reminder that you cannot always control the day’s events. Sometimes the unexpected happens, and these distractions can take up the whole day. Whether you’re stuck on a call with a client, your boiler has broken, or there’s building work next door — it happens. Let it go. It only makes you more agitated and frustrated when you’re agonising over how much time you wasted or having to work late. Just embrace it and start fresh the following day.
Written by Naida Allen
Naida is a Criminology and Psychology graduate who is passionate about promoting positive mental health and wellbeing. She is a creative writer/blogger and runs an online platform with a close friend called ‘Confidently Anxious’ — which aims to help others struggling with their mental health by sharing personal stories and coping tips. She currently volunteers as a Peer Mentor for young persons.
