How to easily get unstuck at work with one simple formula

We all get stuck from time to time, and while occasional moments of stuckness are normal, too much of it leads to procrastination and wasted time. How to get unstuck quickly is an important question to answer as too much stuckness wastes time and prevents us from achieving more of what is really important. Furthermore, our attention becomes scattered as we search for things that give us pleasure rather than working through our stuckness and finding a better way through it. Most importantly, our output is the ultimate measure of results and a precursor for success. So how do we get unstuck, move into action and ensure our output increases rather than diminishes?

The key to getting unstuck involves taking a look behind the scenes of what we are doing. Firstly, looking into our minds, and noticing what we are thinking at any one time. Secondly, into our body, to be aware of what we are feeling. Having coached for over 12 years, ran workshops and spoken to numerous people I have seen how getting stuck in negative thoughts and feelings can get people very stuck. So, I have come up with a simple equation to help equip you with two new strategies for getting back into action and increasing output.

O = f (M,F)

Output (O) is a function (f) of your mind (M) and how you feel (F)

O stands for OUTPUT, the measure of your results. Your output is determined by the function – f of what is going on in your mind and your body, how you feel.

Let me give you an example.

You are thinking negatively about the report that needs completing, and how you really don’t feel like doing it. Your thoughts create chemicals in your body, that match your thoughts. So you feel worse. Because you are fundamentally driven by how you feel, O is likely to diminish.  (find an article that talks about feelings and thought or feelings to link)

If you are feeling tired or anxious, F, your thoughts will reflect on how you feel. Again as your thoughts and feelings both influence your actions, your O, output, is likely to fall.

The key to increasing your Output, O, is to change what you are thinking and how you currently feel. Changing one influences the other. Athletes are masters of this. They have the ability to produce winning performances even if they feel nervous and have a doubting or negative voice in their head. They practice the skill of mental rehearsal and visualisation and literally create a movie in their mind of themselves doing a masterful performance. As our brain doesn’t differentiate between what is real or imagined, and as behaviours influence our thoughts and feelings, this builds belief and expectation. Furthermore, visualisation creates new neural pathways and aids better performances.

While I can highly recommend this strategy (find link to article for this) for boosting your long term results, here are a few alternate ways to help you get unstuck.

1. Change your thinking. Instead of focusing on the negative, interrupt the pattern. Have a default question to ask yourself when you become aware of being in a downward pattern. What can I do to get unstuck right now? Is there anyone who can help me? What is the one tiny action I can do right now. Asking better questions (find article to link to) helps lead your minds in a new direction and movement influences your feelings.
2. Utilise the Parkinsons Law (find article to link too) to help create a sense of urgency. This will shift your state and your mind. Imagine you have a deadline of one hour, to get unstuck. After this time you are off to do something you enjoy.  By asking “How can I achieve a day’s outcome in the next hour?” creates a slight sense of urgency. “What is the one thing I can do right now that will have the most impact?” This helps shift your attention away from the clutter and towards a solution that will create action. 
3. Stop and notice how you feel in your body. Ask “what do I need right now?” Perhaps you are simply hungry or feeling tired. Maybe you do need a few minutes to find some fuel for your body, or simply drink a glass of water? Our brains are energy using organs and use much water to keep functioning optimally. 
4. Put your favourite music on to change how you feel. Listening to your favourite song or an uplifting rhythmic song has great benefit to your brain which releases dopamine, a feel-good chemical. Dance and move your body if you are able to!
5. Allow yourself a few minutes to daydream to change your mind. According to an article in Scientific American (10-15-13), a relaxed daydreaming state “replenishes the brain’s stores of attention and motivation, encourages productivity and creativity, and is essential to both achieve high levels of performance and simply form stable memories in everyday life. A wandering mind helps you get unstuck in time.
6. Go for a run or do some exercise. Exercise creates endorphins, feel good hormones. When you feel better you will think better.
7. Meditate. Simply taking time to meditate, to switch off your overthinking head and to observe yourself from a quiet space can allow your inner wisdom to help you out. Science has shown you have three intelligences, a head, heart and gut. Getting out of your head can allow your mind to clear the clutter. Furthermore, it allows your other intelligences to play their part and help you out. Listen to the small voice inside. I use the techniques of Mbraining in my work to help people gain clarity and wisdom in their lives.

Ultimately creating high energy habits is key   https://mindsetforsuccess.com.au/high-energy-habits-optimal-performance/

This equation holds the key to getting unstuck and producing more output. Remember, procrastination isn’t always no action. Its action that may be interesting but not unimportant, pleasurable but low output. Interrupt this potentially downward spiral by checking in with what you are thinking and feeling. Do something to interrupt your current state to ensure your Output increases and is influenced positively by your mindset. Imagine taking your output higher than the national average, which I have read is between two and three hours a day. Yikes.

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