Email a raffica, WhatsApp, skype call. E poi telefonate, sms, e riunioni su riunioni. Difficile riuscire a restare concentrati sul proprio lavoro.
C’erano una volta il disbrigo della corrispondenza, il centralinista che filtrava le telefonate, la riunione programmata con settimane di anticipo. Un’epoca che pare lontana, ma è distante soltanto una manciata di anni.
Oggi la posta arriva per email ogni pochi minuti, si è tutti raggiungibili 24/24h con il cellulare, notifiche a raffica arrivano dai vari device. E le riunioni si programmano in poche ore tramite Skype call.
Infiniti stimoli, concentrazione zero
Secondo alcune ricerche l’effetto di questo bombardamento di stimoli produce una riduzione drastica del tempo di attenzione: il flusso del pensiero, necessario a portare avanti il lavoro, è continuamente frammentato.
Il risultato? Si fanno cento cose in una giornata lavorativa, ma terminare un progetto è sempre più difficile. Siamo diventati tutti forzati dal multitasking, ma concludiamo di meno.
Come combattere la distrazione sul lavoro
Questo modo di affrontare il lavoro mette a rischio creatività e produttività. Per rimediare, servono regole per mantenere sempre presenti le priorità e le vere urgenze, e molta disciplina.
Ecco cinque segreti per restare concentrati nonostante le interruzioni e per mantenersi focalizzati sugli obiettivi della giornata.
- Tecniche di concentrazione
Ignorare le distrazioni è l’obiettivo di molte tecniche di concentrazione, la più famosa è forse la “tecnica del pomodoro”. Consiste nel suddividere il proprio tempo in slot temporali prestabiliti, (che possono variare dai 25 ai 45 minuti ciascuno), intervallati da 5 minuti di riposo, da assegnare alle attività in agenda durante la giornata. Durante questi slot ci si dedica all’attività senza interruzioni, rimandando qualunque “distrazione”.
- Non disturbare!
Se abbiamo bisogno di portare a termine un lavoro è bene mettere lo smartphone in modalità aereo o disattivare sul computer le notifiche della posta. Chi avrà una vera urgenza di contattarvi potrà passare dal centralino o lasciare un messaggio.
- Ogni cosa a suo tempo
I social network e i servizi di messaggistica sono per molti una fonte di distrazione. L’abitudine di dare un’occhiata al flusso di notizie che scorre sul video, alle notifiche della chat o alle foto pubblicate è controproducente per la ricorsività del gesto, che impedisce la concentrazione mentale. Meglio quindi lasciare queste attività ai momenti di pausa.
- Gestire lo stress
Lo stress non aiuta la concentrazione, ma ingenera uno stato di ansia che ostacola la produttività e la creatività. Imparare a gestirlo con tecniche di rilassamento specifiche (per esempio la meditazione, la mindfullness, lo yoga) permette di perseguire l’obiettivo lavorativo senza annaspare in pensieri cupi.
- Mangiare e dormire bene
Un’alimentazione sana e bilanciata, distribuita in cinque pasti quotidiani, aiuta a mantenere alta l’attenzione. Anche nei momenti di superlavoro, quindi, mai saltare la pausa pranzo o la pausa snack. I cereali integrali e le proteine sono vostri amici. Ma serve anche una mente riposata e attiva: sono circa 8 le ore di sonno necessarie per ottenerla.
Nutrire il cervello
Se la concentrazione continua a latitare, un aiuto in più può arrivare da SameFast UP, l’integratore specifico che aiuta il tono dell’umore e contrasta gli stati di stanchezza fisica e mentale.
Disponibile in compresse e bustine orosolubili, SameFast Up contiene S-adenosil-L-metionina (SAMe), un composto naturale utile nella sintesi di neurotrasmettitori che modulano il tono dell’umore (come serotonina e dopamina) e le vitamine B9 (acido folico) e B12 che coadiuvano la fisiologica produzione di SAMe.
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