Better late than never, I joined the Wayfinders program again as this has significantly helped me last year, one of the big insights from the last round has been lingering in draft status ever since:
The Problem
In the middle of semester scrambling, I often fall into bad habits of forgoing exercise, and walks, and falling into hyperfocus so much so that I managed to get myself a disc-injury.
While, I know I should at least go for a half-hour-swim, or walk, or do my physio exercises–I won’t.
Because I am afraid I won’t fall back into focus. This has happened so often before! For instance after a lunchtime exercise class I was not able to focus for the rest of the afternoon. Which then ended in a spiral of self-berating, and guilt, which in turn of course made focus even less likely.
The Solution (aka re-framing)
One simple technique that has had a significant impact: I give myself permission to have transition time.
What does this mean?
Instead of rushing home and back to my work, dumping swim-gear for later, or forgetting my Nordic Walking Poles outside; I permit myself to transition: to have a drink, arrive in my office, be present for some minutes.
What is involved?
So step one of this reframing: give yourself permission to transition
- plan in 5-10 minutes more to arrive
- put these in your calendar added on to the exercise time
Step two, now that you have the permission to transition, work out what works as a transition technique for you:
- use a mindfulness approach to make a cup of tea
- three to five minutes of free sketching often help me back into focus
- or a free writing exercise
- if you need more structure make a to do list or plan for the afternoon
- you can get creative here using some washi tape or stickers, or bullet journal methods
- a conscious arriving at your place might be useful
- is there an item you notice that draws your attention?
- how does your place feel, or look, or smell, are there any sounds you notice?
Nathalie Tasler, PhD, SFHEA, MPhil, PGDip CCM, PGCert LTHE 