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

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

Helpful Links:

• Uptime Book
• Alex and Books Website
• More In-Depth Note Summary
• Book Resources, including helpful templates