The current virus situation has affected all aspects of our life and we had to change our routines and habits. There is uncertainty about how long this will go on for which is unsettling. We can’t predict the length of it but what we can do is direct our attention to areas that support us. Even at times like this we can decide on how we structure our days, what we focus on and what we give our energy.
Structure
For many, working from home has now become a new standard. Suddenly we all feel the change – there’s no travelling, no lunches with colleagues and direct interactions are minimal. At home, we are using the same space for work, relaxation and family.
If you are working from home treat it as if you would be at work. Decide when you are starting, take regular breaks and be clear when you want to finish. Creating a new routine will help you to move through the day and keep your focus. What are your tasks for the day? Do you know exactly what you want to work on? If you would get only one thing done in the day which one would it be?
When you work from home the working boundaries can become blurrier. It’s especially now that it’s important to be clear when your working day finishes, and your laptop shuts down. Make sure you have some down time at the end of the day.
Attention
Choose actively where your attention goes. Make a deal with yourself on how much time you spend on social media, phone and TV. Keep informed about what matters but if the first thing you do in the morning is check your phone, facebook, other social media and read news your morning is probably not very productive as you are too distracted to focus. When you start your day like this you ‘react’ to what’s happening around you. Instead, work on focussing during your morning on what you need to do and rather ‘create’. Our phone can be distractive in normal times – now it’s full of negative news, people’s opinions and it’s a good medium to transfer fear (if you let that happen). If you feel fear stay with it for a while; don’t try to pretend it’s not there or resist it.
If you meditate keep up your practice. Even five minutes a day can make a difference. Be consistent with activities that centre you and do them regularly. Create spaces for doing nothing in the day. We have trained our brains to do something all the time, to engage, to solve, to think.. You can see it everywhere around – if people have a minute to wait somewhere or there is a brief space for not having anything to do the reflex is to grab the phone. It’s almost like an addiction. Can you imagine pausing and spend 5-10 minutes just being, drinking your coffee or tea but doing nothing else?
Now it’s the right time to create new habits that will help you in the next weeks and months. Self-care is vital.
Explore
In many ways, we now have more time for other activities and interests we haven’t dedicated enough time to before. This creates new opportunities. Have you always wanted to go back to drawing, painting, cook some great new recipes, bake, spend more time in the garden, update your personal website, sort your LinkedIn profile, clear out draws in your rooms or paint the flat? Now is a good time. We can be good at coming up with excuses why there is no time to do it. If you want to do something – give it your time. Even if it’s an hour per week it will make a difference. What matters is to decide in advance when are you going to do it. If you leave it to ‘sometime in the week’ it will never happen.
Communicate
This current situation has somehow brought us closer. We talk more to our family, friends and colleagues. We realise how much we appreciate people’s presence in our lives and how good it is to have a chat with a colleague or discuss something in person. Keep in touch with those who matter to you but also speak to your work colleagues. You can also create online communities and groups and keep connected via skype or zoom – it might help with writing and working on your projects. Many feel the isolation and one-way forwards is to use the technology to keep connected. If you are working on your research thinking that others are busy dealing with their own stuff you would be surprised that they go through the same and would appreciate the contact and being part of a group.
Plan B
The current situation might have massively impacted on your working and travelling plans. Perhaps you planned a fieldwork, conference presentation or even long planned vacation or visiting family living abroad. If it can’t happen – what can you do?
With fieldwork – could you move it to the next academic year? If that’s not going to work what are alternative ways of getting your data? Can you now work on a project/chapter that doesn’t require empirical data? Change is part of our days and if you can adapt, focus less on the problem but more on the solution you will help yourself to move forwards. Give yourself space to explore all options.
Nature
We are now spending more time indoors than ever. If you can, go to nature for a walk. If you are a runner keep up your practice. Nature has a lot of healing power and just being there – not surrounded by man-made things – will have a positive impact on your wellbeing.
We will go through this. People will reflect once this is over and a lot of learning will be taken out of this experience. Until then, keep well and look after you.