How To Avoid Burnout In Remote Work

Burnout is an issue encountered by many: remote work is no exception. Whether due to the fact that our work lives and personal lives are no longer fully separate, or due to social isolation or lack of motivation, remote workers frequently struggle from chronic stress or mental exhaustion, which can lead to burnout if not properly managed. Knowing how to manage our stress is critically important — and of course dealing with burnout itself isn’t always what we need to be thinking about. There are warning signs and stresses we can catch earlier on (not just outright mental collapse). Let’s explore ways we can manage and prevent burnout as remote workers.

What is Burnout?

If you’ve been feeling exhausted, mentally distant from your job, and not favorably of your performance at work, you may be feeling burnt out. Burnout is defined on the ICD-11 as “a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. It is characterized by three dimensions: Feelings of energy depletion or exhaustion; Increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job; and Reduced professional efficacy.

What are the signs of burnout? Symptoms of burnout:

  • a sense of failure and self-doubt
  • sense of helplessness, feeling trapped
  • increased sense of isolation
  • loss of motivation, lack of satisfaction or mental distance from one’s occupation
  • cynical or negative outlook
  • decreased sense of accomplishment

Burnout is not always outright emotional collapse, but can manifest in subtle, gradual ways.

Stages of burnout

The stages of burnout are famously defined as follows:

  1. Honeymoon: evidence of mental health degradation (poor or less sleep, reduced social activity, etc.) as the honeymoon or heroic period of work effort fades
  2. Onset of stress: changing appetite, increased symptoms of anxiety or stress, lack of focus
  3. Chronic stress: continuation of increasing symptoms of anxiety or stress, lack of sleep, cognitive effects
  4. Burnout: the eventual peak of burnout symptoms (exhaustion, lack of performance, chronic stress, etc.)
  5. Habitual burnout: when burnout is left unaddressed

What are causes of burnout?

Stress will, eventually, negatively affect your mental and physical wellbeing, and may further lead to burnout. For remote workers especially, common causes of chronic stress and therefore sources of burnout include:

  • Feelings of social isolation or emotional exhaustion
  • Pressure
  • Lack of communication
  • High-level of focus/stress
  • Multitasking
  • Blurred separation of work and rest domains

What are the physical signs of burnout?

Physical signs of burnout (which you commonly experience at the later stages of burnout) include

  1. dizziness
  2. headaches
  3. stomach/digestive issues (cramps, nausea, IBS flare-ups, etc.)
  4. muscle tension and/or pain

Stress management techniques for burnout recovery & prevention

Mindfulness. Mindfulness — conscious awareness of the present moment — removing yourself from goal-focused, deadline-oriented thinking. Practicing mindfulness can involve meditation, getting exposure to nature (going for walks) breathing/yoga, amongst other techniques. The primary focus of mindfulness is to distance you from selfish identification with your work.

Boundary/anchor setting. This is important because working from home means your work and rest domain is indistinguishable from itself. If you feel overloaded with work, it’s useful to physically and temporally separate work from rest and create habits that anchor you in the present, grounding yourself.

Some examples of physical boundaries include turning off the computer at a certain time or defining a time window for when you stop responding to messages, preferably far later from your prescribed bedtime.

Some examples of temporal boundaries include blocking out your morning and night routines, so it’s clear when you work or rest during the day.

Play. Having fun is a great way to keep stress at bay. Develop hobbies, activities (both in and outdoors) that give you exposure to experience preferred states.

  • Hobbies: Learn a new skill, play a new sport, explore and journal; anything that is creative, experimental, open-ended/focused on extrinsic exploration instead of working towards goals to satisfy yourself.
  • Active-stress: Related to physical/exercise activity. 

Active stress is a means of mental hygiene — “self-imposed” stress like HIIT training or sauna sessions. Active stress is not like chronic stress, as its effects can don’t break down your mind when building toward a “physically” positive effect.

Positivity. Harbor positive emotions. Micromeditations are good means of harboring positive emotions, and allow you to better react to negative experiences (they are since we compare negatives to positives).

Therapy

If you suffer from burnout you may be looking for a therapist. Therapy is strongly recommended for those individuals suffering from moderate to severe burnout issues — especially cohort based therapy/cognitive behavioral therapy (CBT) dealing with, e.g. overthinking issues.

The above practices, excluding therapy, all stem from Stoic philosophical practices, and share similar practice to, e.g. CBT:

  • Discomfort — Ignite the adaptive stress response response. Change the value/meaning you attribute to stressful experience by changing your ultimate goal.
  • Mindfulness — It’s better to intervene earlier when stress is arising, so that one’s timeline doesn’t reach “burnout”.
  • Positivity/Enjoyment — It’s easier to endure discomfort with a positive mindset

How to manage school burnout

Burnout in school is actually fairly common — especially when we attribute stressful stimuli to having existential, self-identifying meaning (i.e. should I fail this exam, I am a failure because my degree is my livelihood/my grades determine my self worth). Though obviously not as simple, emphasis should be placed on reducing egoism in one’s self image. Care about the work, not about yourself.

Prevention: self-care strategies

If you’re worried about suffering from burnout as a remote worker, you can take proactive steps to prevent yourself from ever reaching the final stages of burnout. These involve taking care of your physiology, instilling the techniques described above as a routine or habit (e.g. sleep hygiene) to better manage stress.

Get better sleep to prevent burnout

Sleep is incredibly import if you want to prevent mental exhaustion and burnout. Improving your sleep routine can be as simple as turning off the computer earlier (as described above related to setting temporal/physical boundaries), and working towards getting ~8 hours each night. This means the time window in between which you are asleep takes place over 10-12 hours, as it is hard to guarantee 8 hours in a window less than 10.

For more information about how profound sleep is in keeping healthy, check out Andrew Huberman’s Podcast. There is profound physiological changes that occur when you get <6 hours of sleep — changes that affect your mental state by 39%. For school or work related events, planning to sleep the recommended duration before an important day is deciding to intentionally lose mental potential.

With regards to preventing burnout, sleep is just one proactive self-care strategy. However, the common theme among all self-care strategies is that they are all proactive, meaning you must action to better your mental health or wellbeing. Self-care strategies are boiled down as

  • Reactive: Doing things that lift or excite your mood again (e.g. getting out of the house, going to the beach)
  • Proactive: Foundation practices that will keep mental state in good shape.

Other proactive self-care strategies to prevent burnout

Eating better to prevent burnout by directly improving wellbeing

Exercise to directly improve physical and mental awareness & health. (Do this when you are well enough to handle the stress of working out)

  • Spiritual: practicing gratitude through appreciation and skills etc.
  • Mindfulness

How to help someone else struggling with as a friend or employer:

Make employee feel comfortable and provide security. You can do this by 1:1 peer-to-peer friend relationships; be a friend. As a friend, it’s important you don’t work to solve your friend’s issues for them — they must address it when they are ready. Don’t enable reactive ventures. Don’t dilute the fear of anxiety or stress. (They must learn to recognize and confront it on their own, e.g.)

Avoid indulgences, invitations to hang on weekends that may result in late night indulgences. Such invitations are like putting a super-charger on the executive functions of the brain.

Help individuals put their goals in context. This can be achieved from a variety of techniques, e.g. stoicism.

Summary: manage and prevent burnout

Remember, burnout is not spontaneous — it develops over time. By understanding what burnout is and how you can proactively enact selfcare strategies to prevent it, you’ll be ready to manage stressors that lead to burnout, or better yet, avoid it entirely. Burnout arises because individuals place an abundance of existential or selfish meaning/responsibility in their work. Preventing is only a matter of putting our stressors, our responsibilities, our goals of work — not our work itself — for what they truly are, relative to the grander scheme of life.

What is body doubling for ADHD?

Body doubling might sound like a fancy term for cloning, but rest assured, it’s not about modern biology and genetics. In fact, this surprise technique is a game-changer for anyone with ADHD working on projects and solving problems.

Understanding Body Doubling for ADHD

Imagine having a buddy who stays with you while you do your chores, even if they’re just sitting in the same room, watching you from FaceTime. That’s body doubling for you; there’s someone out there willing to support your executive functioning and assist with the completion of mundane and sometimes laborious tasks.

In the realm of ADHD support, body doubling goes beyond mere companionship; it taps into a productivity mechanism offering external motivation, positive reinforcement, and shared accountability. It’s as if having someone reveal your ADHD super abilities.

What is Body Doubling?

‘Body doubling’ is like having a friendly shadow who supports you to do tasks—the simple presence of someone else helps you focus, feel a bit more responsible, and even keeps you company. No more zoning out in your own head—that’s the beauty of body doubling! The concept revolves around using the presence of another person to boost your focus and concentration. Think of it as having someone else around while you work on a project or do your chores; their presence, even if they’re not actively helping you, works as a mental nudge to get you back on track whenever your mind starts to drift.

The Role of a Body Double

For ADHD individuals or anyone struggling with concentration, a body double acts as a mild but consistent external motivator, redirecting focus back to the task at hand. This is especially beneficial when facing tasks that seem overwhelming, daunting, or just plain uninteresting. In essence, the body double’s role is to passively hold you accountable, which can, in turn, help reinforce task completion and reduce procrastination.

How Does Body Doubling Work?

Okay, let’s break this down a bit more. Body doubling isn’t magic—there’s some actual brain science behind it! Have you ever noticed doing things on your own can feel like a big, never-ending task? But when someone’s there (even if they’re not helping), suddenly it’s like there’s a little bit of accountability magic at play. That’s the real science behind body doubling.

Mechanics of Body Doubling

So, why does it work? Basically, humans are social creatures. When someone’s around, our brains kinda go, “Oh, I should get going because they’re watching.” This means that body doubling taps into our natural social brain wiring to help us stay on track.

And here’s the cool part: it’s all about making use of what we’ve got. The supportive presence of someone else gives us a boost in getting tasks done, sticking with them, and maybe even sneaking in some laughs along the way, as a bonus!

The Benefits of Body Doubling for ADHD

Why is body doubling so effective? For individuals with ADHD, tasks can often seem overwhelming or lose interest rapidly. The presence of another person acts as a subtle reminder to stay on track, utilizing psychological principles like mirror neurons. These neurons encourage behaviors seen in others, making body doubling more than just a productivity strategy; it becomes a nuanced focus enhancement method.

In reality, beyond boosting productivity, body doubling can enhance mood, reduce anxiety, and minimize the overwhelming sensation tasks induce. The transition from solitary struggle to a shared task dissolves procrastination tendencies, allowing ADHD individuals to mirror their body double’s tranquility and concentration. This positive atmosphere fosters growth and achievement, showing what one can accomplish with the right support.

How to Implement Body Doubling Techniques

Finding the Right Body Double

Before diving into body doubling, finding the perfect body double is crucial. It’s not just about having anyone around—it’s about having someone who complements your working style. Some may prefer a silent presence, while others thrive with gentle reminders and short check-ins. Discuss responsibilities clearly, establish a productive environment, and agree on accountability measures like reminders or timers to utilize body doubling effectively.

In fact, focusmate.com is a fantastic platform that helps you find your body double with ease. The complimentary free version allows you to have 3 weekly sessions, where you can select your preferred 30-minute session. Then you record your notes and tasks on hand and are instantly matched with a body double who can aid in task completion projected towards your shared goals.

Using Body Doubling in Daily Life

It’s essential to establish a structured approach to incorporating body doubling in your routine. Set specific times for sessions, choose convenient and distraction-free locations, and employ techniques like the Pomodoro method, which promotes sustained effort through scheduled breaks. While the exact frequency of body doubling sessions can vary depending on personal needs, engaging in these sessions multiple times a week ensures consistent progress and accountability.

Potential Challenges and Alternatives to Body Doubling

As beneficial as it may be, body doubling has its challenges. For some, finding a suitable body double might be difficult due to varying schedules and preferences. Others might find the presence of another person distracting rather than motivating. Online platforms like Focusmate offer virtual body doubling sessions, making it easier for individuals to connect despite physical distance.

Limitations and Criticisms of Body Doubling

The body doubling method does come with its potential pitfalls and limitations. These might include the compatibility issues with the body double or the potential dependency on another person to complete tasks. It’s important to acknowledge these while considering body doubling as a long-term strategy.

Exploring Alternatives to Body Doubling

While body doubling is effective for many, it’s not the only strategy available. Other self-help methods like cognitive behavioral therapy (CBT) or mindfulness techniques can also be beneficial. The key is to find a combination of strategies that work best for you, providing a balanced approach to managing ADHD symptoms.

Conclusion: The Impact and Future of Body Doubling

With advancements in technology, the future of body doubling could see increased integration with virtual reality or other digital platforms, offering innovative ways for individuals to stay connected and focused. Whether through traditional means or cutting-edge innovations, body doubling remains a viable method for improving productivity and focus for those with ADHD.

Future Trends in Body Doubling

As we move into the future, body doubling could become more accessible and widespread, thanks to technological advancements. Virtual body doubling through platforms like Focusmate or even video conferencing offers new avenues for connectivity, making it easier for individuals to find and utilize body doubles.

Embracing body doubling and acknowledging its benefits can lead to a more productive and balanced life. By understanding its mechanics, incorporating it into daily routines, and exploring new trends, individuals with ADHD can harness the power of body doubling to achieve their goals and improve their quality of life.

How To Use Body Doubling For Focus

a desk with a laptop, showing 2 people on the screen

Picture this: You’re sitting at a desk with tasks looming over you, but instead of procrastinating, you’re focused and engaged. One key element making this possible is body doubling—a simple yet effective strategy involving another person’s presence to boost your focus. Let’s break down how body doubling can be a game-changer for anyone struggling to stay on track.

Understanding Body Doubling for Focus

What is Body Doubling?

Body doubling is a technique used to enhance focus and task completion by having another person present while you work. Originally associated with strategies for ADHD, it’s highly effective for anyone needing a productivity boost. Imagine a personal cheerleader by your side, helping you stay engaged. It’s like having a study buddy or a team member working alongside you, which can make tasks feel less daunting.

How Does Body Doubling Work?

The magic lies in the subconscious improvements happening in your brain. When someone else is there, you’re more likely to avoid distractions, manage your time better, and even take breaks when needed. It’s not about them doing the work for you but acting as a motivator simply by being present.

The Benefits of Body Doubling in Enhancing Focus

Improving Productivity and Concentration

Body doubling can seriously level up your productivity and concentration. Whether it’s finishing daily chores or tackling work projects, having someone with you keeps you engaged and on task.

Promoting Accountability in Work Environments

Body doubling also boosts accountability. It’s easier to stick to your schedule and achieve goals when someone else is involved, even indirectly. This sense of shared responsibility can be motivating and keeps you on track.

Integrating Body Doubling in Daily Routines

Finding a Suitable Body Double

Finding the right body double is crucial. They should be someone who respects your work style and doesn’t add stress. It can be a friend, coworker, or even someone online who shares your goals. The key is that their presence encourages productivity without being a distraction.

Practical Applications of Body Doubling

Body doubling is versatile! You can use it at home, the office, or virtually. Whether tackling a work report or studying for an exam, body doubling fits right in. It even works for household chores—doing laundry together can feel less like a chore and more like a social activity.

Virtual Body Doubling Platforms

With technology, you don’t need to be in the same room to experience body doubling benefits. Platforms like Zoom or Focusmate offer virtual spaces where you can work ‘alongside’ someone else, making it more accessible for everyone.

Addressing Challenges and Concerns

Potential Drawbacks and Limitations

It’s not all smooth sailing. You might find it hard to match schedules or find someone equally committed. Communication is key here—being upfront about expectations helps avoid potential issues.

Alternatives and Support Tools

If body doubling isn’t quite enough, consider pairing it with other strategies. Things like time-blocking, setting specific goals, or using productivity apps can complement body doubling, enhancing its effectiveness.

Conclusion: Embracing Body Doubling for Improved Focus

Long-term Benefits and Continued Practice

The more you practice body doubling, the better you’ll get at managing time and staying focused. It’s a skill you can refine, leading to lasting productivity improvements. So why not give it a try and watch your focus—and results—improve over time?

Why You Shouldn’t Use Focus101 (And Embrace the Chaos Instead)

Productivity tools are all the rage these days, but let’s face it: some of us just aren’t cut out for it. Focus101 is one of those platforms designed to actually help you get things done, but what if you’re someone who thrives on chaos, procrastination, and the warm embrace of the couch? Let’s explore why you shouldn’t use Focus101 and continue living your best unproductive life.

1. You Love Being a Victim of Your Own Procrastination

Admit it: there’s a certain charm to being overwhelmed by deadlines and tasks you’ve ignored for weeks. Focus101 would ruin that vibe entirely. Imagine logging in and being gently guided toward actually finishing your work. Where’s the thrill in that? Procrastination is a lifestyle—a daily dance of avoiding responsibilities and pretending tomorrow will magically fix everything.

And honestly, who wants to feel accomplished when you can live in a perpetual state of “I’ll start after one more episode”?

2. The Couch Is Your True Soulmate

Focus101 encourages you to sit up, focus, and actually be productive. But what about your couch? It’s been there for you through thick and thin—every binge session, every “just resting my eyes” moment.

Why would you give up the comfort of sinking into your favorite cushion, surrounded by snacks, in exchange for a platform that promises to make your workday smoother? Let’s be real: lying horizontally is the superior way to approach life—even if nothing gets done.

3. The Pub Is the Real Productivity Zone

Why solve your problems when you can complain about them over a pint? Focus101 would have you working toward solutions, which is a real buzzkill for your weekly venting sessions at the pub.

There’s a certain solidarity in griping about your to-do list while collectively agreeing to do absolutely nothing about it. Focus101, with its pesky body-doubling sessions and supportive community, threatens this sacred tradition. Who needs accountability when you have lager?

4. Why Break the Chaos? It’s Who You Are!

Focus101 is all about organization, clarity, and getting things done. But what if your chaos is part of your identity? Those last-minute panics, missed deadlines, and “everything is on fire” moments define you! Why trade that for calm, productive days when you can cling to the adrenaline rush of barely making it through?

After all, planning your day is for people who don’t enjoy being surprised by the universe’s curveballs. You’re a free spirit—who needs structure?

I don’t know how to use the thing?

Don’t worry—we’ve got you covered. The founder personally answers all emails (pinky swear), so if you’re stuck, just drop us a message. We’ll make sure you’re up and running in no time.

Conclusion

Alright, let’s drop the act. Sure, Focus101 might ruin your procrastination streak, pull you off the couch, and even (gasp!) help you finish your work. But maybe that’s not such a bad thing. The truth is, staying in the chaos zone only gets you so far before it’s just… exhausting.

So, if you’re ready to embrace productivity—or at least try it—Focus101 is here for you. But no rush, of course. Feel free to take your time. We’ll just be over here, helping people get things done.

Why Focus is the Most Underrated Value in Life

Let’s face it: staying focused isn’t easy. We all struggle to stay on task from time to time, and I’m no exception. Over the years, I’ve tried countless “productivity hacks” that promised to transform my workflow. But most of them didn’t stick—they either felt too complicated or didn’t deliver lasting results.

That’s when I decided to dig deeper. Inspired by thinkers like Scott Adams, Robert Cialdini, and Norman Vincent Peale, I set out to find a method that wasn’t just practical but also grounded in science and psychology. That journey led to the creation of Focus101, a platform designed to help people focus better and achieve more by working alongside others who share the same goals.

The Power of Accountability

One of the most effective strategies I discovered is rooted in accountability. The idea is simple: share your goals with someone—a friend, a mentor, or even a stranger—and start working in their presence. Why does this work so well? It taps into a psychological principle Cialdini describes as the consistency principle: once we publicly commit to something, we’re driven to follow through to avoid seeming inconsistent.

This principle is why announcing your goal to run a marathon makes you more likely to train or why weight loss clinics encourage clients to share their progress publicly. By aligning our actions with our words, we build momentum and achieve results we might otherwise procrastinate on.

Why Focus Matters More Than Ever

Focus isn’t just a productivity tool—it’s a value. It’s about prioritizing what truly matters and cutting through the noise of endless distractions. At its core, focus is the foundation for success, whether you’re freelancing, launching a new career, studying for an exam, or simply trying to work distraction-free at home.

What Makes Focus101 Unique

Focus101 wasn’t built on theory alone; it was born out of personal need. Like many of you, I was tired of being pulled in a dozen directions, so I set out to create a space where people could focus, grow, and inspire one another.

It’s completely free—no credit cards, no strings attached. (Some features are premium tier only)

It’s for everyone: freelancers, students, professionals, or anyone looking for a productivity boost.

It’s about community: working alongside others who share your drive can transform your focus and results.

Oh, and a fun fact: Focus101 wasn’t even my first choice for a name. After running into domain squatters (seriously, people buy everything), I landed on this. And you know what? It fits. “101” represents the basics, and focus is the foundational skill we all need to succeed.

How to Reclaim Your Focus Today

If you’re ready to rediscover the power of focus, here are a few tips to get started:

Set clear goals: Define what you want to achieve and break it down into manageable tasks.

Eliminate distractions: Create an environment—digital and physical—that supports deep work.

Lean on accountability: Share your goals with someone. Whether it’s a stranger on Focus101 or a friend, accountability works wonders.

Keep it simple: Productivity isn’t about doing more—it’s about doing what matters.

A Mission That’s Personal

At the heart of Focus101 is a simple mission: to help people achieve their goals while fostering a sense of community. Honestly, it’s selfish too—I love seeing others grow and knowing I played a small part in that journey. There’s something deeply fulfilling about creating a space where others can thrive.

So, if you’re ready to embrace focus as a value—not just a tool—join us. Let’s make this the year we stop getting distracted and start building the life we want.

What’s your focus today?

Embracing the adventure of coworking or studying with an ADHD mind

In the complex landscape of an ADHD mind, understanding its inner workings, challenges, and unique strengths is really fascinating. This exploration will take us through the scientific intricacies of Attention Deficit Hyperactivity Disorder (ADHD), exploring how it operates, understanding its quirks, and discovering the keys to unlocking its boundless potential.

Imagine your mind is a bustling city with thoughts zipping around like hyperactive commuters. In the ADHD brain, this city never sleeps; it’s a perpetual carnival of ideas, emotions, and impulses. Attention Deficit Hyperactivity Disorder (ADHD) is not a lack of attention but rather a whirlwind of attention, where attention is dispersed and fluctuates, presenting challenges in maintaining focus.

To truly appreciate the ADHD mind, we must venture into the realm of neurotransmitters—picture dopamine, the brain’s reward chemical, as the ringleader of this chaotic circus. In the ADHD brain, dopamine doesn’t follow the conventional rules; it’s a thrill-seeker, always craving the next exciting ride. This quest for stimulation creates an environment where attention becomes a rare commodity, leading to the characteristic symptoms of ADHD.

Now, imagine norepinephrine as the conductor orchestrating the symphony of alertness. In the ADHD brain, this conductor is a bit overenthusiastic, cueing in more often than needed. The result? An orchestra of thoughts playing simultaneously, creating a cacophony of ideas and impulses.

The ADHD mind is not easily described; it operates on a spectrum where hyperactivity, impulsivity, and inattention manifest uniquely in each individual. The term “hyperfocus” describes the ability to intensely concentrate on a single task, resembling a mental superpower. However, it also requires help in shifting attention. Distractions are not mere interruptions; they are powerful attractions for the ADHD mind. Learning to manage and redirect attention from these distractions is a critical aspect of coping with ADHD.

What strategies can help? Understanding the challenges posed by the ADHD mind allows for the development of practical strategies to provide support:

  • Structured Environments: Establishing routines and clear schedules provides a roadmap for people with ADHD. A structured environment aids in managing daily tasks and responsibilities.
  • Task Breakdown: Breaking down tasks into smaller, more manageable components helps prevent overwhelm. These smaller units make the overall task more approachable.
  • Incorporating Movement: Recognizing the need for physical activity and incorporating regular breaks for movement can help channel excess energy and improve focus.
  • Positive Reinforcement: Celebrating achievements, regardless of size, fosters a positive environment because it encourages continued effort and motivation.

How to work with and get the best of them?

Beneath the surface challenges lie unique strengths within the ADHD mind, like Creativity. Their mind is often associated with heightened creativity, and embracing this potential can help them excel in problem-solving and innovative thinking. Passion and Intensity. They often exhibit them a lot for their interests, so nurturing these passions can lead to remarkable accomplishments and contributions. Out-of-the-Box Thinking. The most superpower is definitely this one; they excel at thinking beyond traditional boundaries. This ability can result in innovative solutions and novel approaches to complex problems. Resilience. The continuous navigation of the challenges posed by ADHD fosters resilience and becomes a valuable asset in overcoming adversity and recovering from setbacks.

In the heart of the ADHD mind, where chaos and creativity, it is crucial to dispel outdated stigmas and appreciate the unique strengths within this population. By adopting a comprehensive understanding of ADHD and implementing supportive strategies, we can create an environment that fosters their growth and success. The journey through the intricacies of the ADHD mind is both enlightening and essential, paving the way for a more inclusive and empathetic approach to mental health.

Looking back…

Focus101: A Journey of Passion and Change

I launched Focus101 about two years ago. It took about two years to develop, from idea to running service. Building it was a massive investment of both time and money (I’m not secretly rich, so it was massive for me), and my vision was simple: a free, unlimited co-working platform that would rely on user support for sustainability. Why? Because I believe people are good and they will support us. We got lots of thank you emails, positive messages from people loving the platform (and one memorable one, not so positive). They all make my day better and I am grateful for them. But as much as I’ve appreciated every message of thanks, positive feedback doesn’t pay the bills.

I want to thank all the supporters who gifted Coffees, or upgraded even though they only do a few sessions a week. Like my friend from the US West Coast. Hope the beemer is still running. Or my friend from Arizona. Might take you on that “Arizona experience” trip to the desert. Or some of the others who constantly give me feedback on UI or report issues, give suggestions and help me debug. I appreciate each and every one. Can’t mention you all, though, you know who you are.

In the last two years, with little to no marketing (we spent all the money on development and I suck at marketing, but I do try), we reached a few thousand users and those users completed nearly 20,000 sessions—adding the time spent in Rooms, that’s around 20,000 hours spent together! For context, that’s enough time to watch the entire Lord of the Rings trilogy about 2,000 times. I personally funded everything—no investors, no shareholders, just a labor of love  (I didn’t seek investors or shareholders). But now it’s time for Focus101 to become financially sustainable.

What’s Changing?

Starting soon, we’ll be adjusting our free and premium tiers. Here’s what to expect:

  • Premium for Early Adopters: If you’ve participated in at least 13 sessions by the end of the year (lucky number in Italy and I do love Italy), you’ll get premium access! This is a way to reward those who’ve been with us from the start. You’ll keep it as long as you do at least 5 sessions a month—plenty of flexibility, even if you take a vacation. If you do fewer, you’ll switch to the free tier automatically.
  • Buy a Coffee Supporters: Your premium access remains tied to your current plan. Once it expires, it expires. If you’d like to join the early adopter premium, just email me and we’ll make it happen.
  • Premium Tier: No changes here. Premium stays as is – thank you for supporting us! You keep us going.
  • Free Tier: The new free tier will offer limited sessions (5 per week), with unlimited room access (subject to change). Repeat sessions are becoming a premium feature – if you have them running, they stay, but new ones cannot be added.

When Will This Happen?

These changes will likely start with the new year, though the exact date may shift.

The date by which sessions need to be completed and attended to get the premium upgrade is December 31st, 2024

The Lazy Person’s Guide to Productivity: Yes! You’re reading it right!

cat sleeping

In a world that values productivity and efficiency, being lazy might not seem like a virtue; could it actually be a productivity superpower? The paradox is that laziness can be a catalyst for finding the most effective and efficient ways of getting things done. The essence of the “lazy person’s guide to productivity” is about maximizing output while minimizing input, smart shortcuts, —doing more with less effort. Let’s dive in and discover how being a little lazy can actually be a fantastic productivity hack, and explore how laziness, when harnessed correctly, can lead to increased productivity and offer practical tips for achieving this balance.

Understanding the state:

So, let’s clear the air—Laziness, in its negative sense, often implies an aversion to work or a lack of ambition. However, in this context, we’re talking about a different type of laziness—the kind that drives us to find the easiest and most efficient ways to accomplish tasks. It’s about smart work, not hard work. Picture this: doing less but achieving more. This ‘lazy productivity’ encourages people to look for shortcuts and clever methods to achieve their goals without unnecessary exertion.

Therefore, the 80/20 Principle, A.K.A the Pareto Principle, says that 80% of your results come from 20% of your efforts. Lazy productivity embraces this concept by encouraging us to identify and focus on the vital few tasks that contribute most significantly to those objectives, meaning, “Focus on that magical 20%!”. By prioritizing these high-impact tasks, we can achieve a substantial portion of our goals with minimal effort.

To do that properly, we need to delegate tasks that others can do just as well or even better than us. Delegating not only lightens one’s workload but also allows for a focus on tasks that align with their strengths. This means you can channel your energy into what you do best by employing this approach; it maximizes productivity by ensuring their efforts are concentrated on areas where they can add the most value.

Another hack to achieve this is to seek easier ways to complete tasks using the help of what technology has provided so far. There are apps, tools, and software for almost everything! Let TECH be your partner in crime; they can streamline and automate various processes. The lazy person’s guide to productivity advocates utilizing these technological advancements to simplify complex tasks, reduce manual efforts, and optimize time and resources.

No more burning the midnight oil! Lazy productivity preaches balance. It’s about working efficiently but also knowing when to put up your feet and relax because a rested mind is a powerhouse of productivity! Decision fatigue is a real productivity killer. The more decisions you make, the more mental energy you expend, so setting routines and standardizing processes to minimize decision-making will preserve mental energy for more critical and creative tasks.

Golden rules to keep things up & running:

First, the Two-Minute Rule suggests that if a task takes less than two minutes to complete, do it immediately rather than postponing it. This rule says small efforts can save you heaps of time later, eliminating the need for future follow-up. Invest a small amount of effort now to save time and effort later.

And the most important, repeat after us: “Nope, not doing that!” Saying ‘no’ is a challenging skill to master, but it is crucial for maintaining focus and productivity. The lazy person’s guide to productivity involves saying ‘no’ to non-essential tasks, projects, or commitments that divert energy from more important endeavors. It’s about conserving effort for tasks that truly matter. Be the boss of your ‘yes’ and ‘no’ game!

In a world that often associates productivity with overexertion, the lazy person’s guide to productivity offers a refreshing perspective. It’s about achieving more with less, being smart and efficient, and valuing one’s well-being. When laziness is channeled effectively, it can serve as a powerful tool to streamline processes, optimize efforts, and ultimately enhance productivity. By embracing prioritization, delegation, technology, work-life balance, and effective decision-making, we can unlock their lazy productivity potential and find a harmonious balance between work and leisure. Remember, being ‘lazy’ might just be the key to achieving more with less effort in the realm of productivity.

Announcing User Groups

Hey there, Focus101 Fam!

Exciting news! We’ve just rolled out a brand new feature: User Groups. Now you can create and manage your own groups right here on Focus101. Here’s what you can do with this new feature:

  • Create and Manage Your Own Group: As a premium member, you have the power to invite friends and collaborate more closely.
  • Exclusive Group Sessions: Focus solely on sessions with your group members for enhanced productivity.
  • Upcoming Feature: Stay tuned for user-group rooms coming soon, designed to further enhance your collaborative experience.

Join us in exploring this new addition to make your Focus101 experience even more personalized and productive!

A full guide… (with pictures!) available here.

Happy coworking!

It’s most common than we would like to admit: FEELING STUCK SUCKS

In the vast landscape of trying to be “productive” at home, work, and school, we’ve all encountered that moment when a task transforms from a straightforward endeavor into an insurmountable mountain. The feeling of being stuck, like wading through thick molasses, can be demoralizing and emotionally draining. Here, we delve into the intricacies of our vast experience of feeling stuck and how to liberate ourselves from the chains of stagnation.

Tasks, whether complex projects or mundane chores, can trigger the sensation of being stuck for various reasons. One common culprit is the absence of a clear starting point or roadmap; that lack of direction can transform even the simplest of things into an overwhelming maze, leaving us with indecision. Another factor contributing to the sensation of being stuck is the fear of failure or perfectionism. The desire for flawless execution can create a mental blockade, making it difficult to take the initial steps. The fear of falling short of our expectations can paralyze us, trapping us in a cycle of inaction. Procrastination is a notorious companion to stagnation; delaying the commencement of a task creates a psychological burden that grows with each passing moment, further fueling the feeling of being stuck. The longer the delay, the more formidable it seems, intensifying our sense of stagnation.

Emotionally, feeling stuck in a task often invokes a sense of frustration and inadequacy. The inability to make progress can lead to a negative self-perception, eroding our confidence and creating a cycle of self-doubt. This emotional burden can seep into other aspects of our lives, affecting our overall well-being. Frustration can be accompanied by guilt, significantly when we recognize the importance of the task at hand. The awareness that we are not living up to our own expectations or meeting external deadlines can contribute to a profound sense of disappointment. As stagnation persists, feelings of helplessness may take root. The belief that it is insurmountable or that we lack the necessary skills to complete it can create a mental barrier, further trapping us in a state of inaction.

The physical toll of feeling stuck is not to be underestimated. The body often mirrors the emotional and mental distress associated with stagnation. Procrastination-induced stress can lead to muscle tension, particularly in the shoulders and neck, contributing to discomfort and fatigue. Stagnation can also affect sleep patterns. The preoccupation with unresolved tasks can infiltrate our thoughts, leading to restless nights and disrupted sleep. The resulting fatigue exacerbates the sense of being stuck, creating a challenging cycle to break. The body’s response to stagnation isn’t limited to tension and disrupted sleep; it can also manifest in headaches, digestive issues, and a general sense of malaise. The interconnectedness of the mind and body underscores the importance of addressing both aspects when breaking free from the shackles of stagnation.

Liberate yourself in 5 easy stages:

  1. When faced with a daunting task, break it down into smaller, more manageable components. Focus on one aspect at a time, making the overall objective less overwhelming.
  2. Establish achievable and realistic goals for each work session. Setting manageable targets creates a sense of accomplishment, gradually dismantling the feeling of being stuck.
  3. Shift your mindset from viewing the task as an insurmountable obstacle to seeing it as a series of challenges to overcome. This change in perspective makes the task less daunting.
  4. Often, the paralysis of being stuck stems from indecision about where to start. In such cases, start anywhere. The act of initiating the task, regardless of the starting point, can kickstart momentum.
  5. Release the grip of perfectionism. Understand that only some aspects of the task need to be flawless. Accepting imperfection allows for progress and minimizes the emotional weight of the task.

Feeling stuck is a universal experience but doesn’t have to be a permanent state. By understanding the roots of stagnation, acknowledging its emotional and physical toll, and employing strategic techniques to break free, we can liberate ourselves from the shackles of inaction. Tasks that once seemed impossible can become stepping stones to success, and the journey from stagnation to productivity is marked by resilience, adaptability, and the unwavering determination to conquer the challenges in our path. As we navigate the depths of feeling stuck, we emerge with newfound strategies and a profound understanding of our capacity for growth and achievement.