Using the Pomodoro Technique in a Post-Pandemic World

With so many unknowns looming ahead of us, now is an excellent time to fall back on tried and true time-management techniques. A personal favorite of mine — and one that will be particularly useful in a hybrid workplace, where flexibility will be key — is the Pomodoro Technique. Created by Francesco Cirillo in 1992 and named after the classic tomato-shaped Pomodoro timer, it’s a system for productivity organized around 25-minutes of work followed by 5-minute breaks. After four rounds of that pattern, you take a more extended break, giving you time to grab a coffee or take a walk.

This on-again, off-again pattern is especially beneficial for preventing burnout, something we need to be hyper-aware of as we transition into a post-pandemic society. Working past the point of optimal productivity is a bad idea, even if you have a lot on your plate. Taking frequent breaks between focused work sessions promotes sustained concentration while keeping you from getting mentally fatigued.

You might also try this technique if your days are split between “in-office” and “at-home” hours. Imagine you will now report to work at 2:00 PM instead of 9:00 AM. How can you make the most of your morning without getting distracted by your pets, kids, spouse, or chores? Use the Pomodoro Technique! Work for 25 minutes and then water the plants; focus again for 25 minutes and then fold some laundry. Repeat this twice more, and you’ll be ready for a longer break, the perfect time to put on your favorite podcast and head into the office for your afternoon meetings.

While we don’t know what the next few months will hold for us, we can expect that the changes we will face will be overwhelming at times. The good news this time around is that we know the changes are coming. Unlike the complete 180° shift to remote work that happened at the start of the pandemic, we can think more carefully about maximizing our time and energy during this transition. Prepare yourself now by exploring the Pomodoro Technique and other time-management strategies, and your chances of reducing stress and preventing burnout will get better and better!

Insights | Stress Management

Stress: To Talk or Not to Talk?

Stress is on everyone’s mind. During these difficult and unprecedented times, it is something we cannot escape. And we shouldn’t. Now more than ever, it is important to acknowledge your stress and not fight it. Discussing stress moves it from the area of the brain that is responsible for fear and emotions (amygdala) to the…

Burnout Prevention | Stress Management

Handling the Stress of Uncertainty

Managing our stress is always challenging, but it is especially difficult in the face of uncertainty. Not only does stress debilitate a person, leaving them susceptible to physical illness, but it has also been found to be positively related to the severity of chronic illness. So, while we await the results of an unprecedented election…

Insights | Press | Stress Management

RTVI & COVID-19 Resources

During my recent appearance on RTVI I spoke about volunteering, how to help doctors and nurses on the frontlines of the fight against COVID-19, and emotional support and stress management resources that are currently available to those affected by the global pandemic.

Insights | Stress Management

How to Stay Sane

Last week, I had a flashback to my childhood: Kiev, Ukraine, USSR. Our tiny kitchen. Every evening, my father is fumbling with knobs and a forest of antennas on a huge old radio sitting on top of the fridge, trying to find a wavelength that isn’t blocked by the Soviet government and broadcasting the “Voice…

Executive Coaching | Insights | Leadership Coaching | Resources | Stress Management

A Transition to Normalcy

Photo by Drazen Zigic for Getty Images If you’re like most people, you’ve probably spent the better part of the last year fantasizing about post-pandemic life. The transition back to ‘normal’ will be complex and involve unforeseen obstacles. Naturally, we feel trepidation and even reluctance to dive back into activities we enjoyed before. Fear is…

Coaching World Press Release – Sharpen Leadership and Social Skills while Working from Home

Dr. Post was recently featured as a contributing author on Coaching World, the International Coaching Federation blog. Her article, Sharpen Leadership and Social Skills while Working from Home, includes techniques that work for our clients and advice for coaches learning to navigate the Great Resignation. “So, how can we help leaders adapt to this new landscape in the most effective and least stressful way? Basically, empathy is not optional right now. You have to be able to understand and identify the feelings of another person in a hybrid or remote setting. When you get to know your colleagues on a deeper level, you can count on them and create more meaningful and respectful relationships.” Read the full article on Coaching World.
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Thrive Global Press Release – Network to Share Your Expertise

Dr. Inna Post recently spoke with Thrive Global about networking, the coaching industry, and how to succeed in a hybrid workplace: “My focus at the moment is on the transition from remote work to a hybrid workplace. Specifically, I’m interested in promoting women and working parents in a post-Covid world and ensuring that there are growth and promotion opportunities for people who aren’t going back to the office full time. My mission is to teach individuals, leaders, and teams how to navigate the new landscape in a way that helps good talent grow fast.” Read the full article at Thrive Global. Dr. Inna Post is a regular contributor to Thrive Global and Authority Magazine.
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Advice for Anyone Considering a Career Change

BestColleges.com recently interviewed Dr. Inna Post to discuss her experiences in a psychology doctoral program. Find out what she had to say–and how it could be relevant to your career change–below. As we continue to face the Great Resignation, Dr. Post thought it was a good time to share some of the most relevant tips from her interview with her clients considering a career pivot. If you’re considering changing careers, experts agree that now is a great time to take the leap! Read on to learn about Dr. Post’s experiences in her doctoral program and find out why open-mindedness, flexibility, and curiosity are so essential in your career. You won’t know what your talents are until you gain experience. At best, you’ll have an abstract idea of what you’re good at when you start your career. You can’t know which way your career will go until you start living your life, so it’s important to be open-minded. Spend time figuring out what your strengths are and where your interests lie and spend time exploring different areas of the industry you’re considering entering. Don’t be afraid to try something new; give it your best shot and then maximize your talents to bring whatever you can to the role. Most importantly, make sure that whatever you choose is congruent with your values. For example, if you’re considering a career as a psychiatrist and then realize you aren’t comfortable with the culture of over-medicating patients, you likely won’t thrive in a medical environment. Don’t be afraid to carve your own path. Even if you’re switching careers, don’t think of yourself as a novice. You might be new to the field, but you’re not new to life! A fresh perspective can breathe life into something that experts in the field have traditionally done the same way. The more you know, the more connections you can make, and the wiser your decisions are going to be. Education is extremely important, but so is life experience. Some of the most brilliant people I know were never formally educated in their chosen career field. For example, I’ve been running a successful real estate practice for over a decade. I attribute most of my success in that field to the knowledge of people that I gained while pursuing my doctoral degree. It’s an omnirelevant knowledge base. Be a lifelong learner. All that said, you have to be humble about how much you know and enjoy the process of learning and getting better. You never know what hidden interests, talents, or skills you’ll find if you seek out new opportunities to learn. Prioritizing trying new things is as vital to your career as it is to your health and happiness. As tacky as it sounds, life is a journey and not a destination. So take the wheel, enjoy the ride, and don’t forget to take time to view the scenery. If you’re thinking about changing careers, you shouldn’t be afraid to get out of your comfort zone. And it would help if you also considered working with a coach to partner with you through the process. If you’re thinking about doing so, Dr. Post offers complimentary 15-minute sessions for anyone ready to take the next step in their career. There’s no time like the present!
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Talking Sleep Deprivation on RTVI

I recently had the pleasure of being interviewed by RTVI International about the effects of chronic sleep deprivation on stress and health. It was an honor to share my expertise on such an essential topic in the company of CNN contributor Raj Dasgupta. If you’re interested in learning more, check out this helpful article from CNN Health.
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Why Hybrid Workplaces Can Be an Ideal Fit for Working Parents

As much as everyone complained about the inability to concentrate on work while homeschooling their kids, last year introduced our entire workforce to a concept that was only familiar to a chosen few — agency. For the first time in the history of the modern workforce, people were able to prioritize and manage their schedules in a way that worked for them as individuals, not just as cogs in the global system. We learned that if doing laundry while listening to some marginally relevant presentation works for you— you should go for it! Chances are if you were in the office you’d still be thinking about the laundry that needed to be done after a long workday. And unlike the dire predictions of early 2020, productivity did not suffer during the pandemic— in fact, people were able to be more productive. What did suffer, however, was our level of stress and burnout— blurrier lines between work and rest and no clear end to the ultramarathon of the pandemic left everyone exhausted. So now that the worst of the crisis is behind us, what grains of wisdom can we take with us? Specifically, how can we make the hybrid workplace work for working parents? Here are some steps that both employees and employers should agree on in order to retain and cultivate the best talent: Define what the “office” is. Ideally, it’s a place for meetings with your colleagues and for collaborative work. But for some working parents, it may also be a place to escape home chores. In order to be productive, define which tasks should be done in the office (probably more creative and collaborative) and what can be done from home (probably more routine work). If management sets clear guidelines of what is expected from workers in order to be promoted (e.g., attending company-wide events, direct client contact, in-person team meetings), it will help to reduce FOMO for mostly remote workers and prevent the creation of two “classes” of employees — those who are more visible due to their presence in the office and those who are mostly remote and less likely to be noticed for the promotion. If management makes all meetings available both in-person and via video conferencing, everyone will have a fair(er) shot at being heard. Employees must set clear boundaries in terms of work time and personal time. If organizations want to retain talent, they’ll have to listen and actually follow through with their promises of taking care of their employees well being. One of the biggest stressors in any animal (humans included) is the perceived lack of control. Working from home and being able to control your own schedule will reduce this stressor. Since the majority of people are now getting paid for the use of their intellect, it is important to keep it intact, and nothing damages our ability to think more than continuous stress. If workers are less stressed, they will inadvertently be more creative— a win-win for the organization and the individual!
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How (and Why) To Reframe and Reprioritize Your Goals

It is no surprise that in a year like 2021, the Olympics have had some unexpected twists and turns. One especially hot topic of conversation has centered on Simone Biles, commonly agreed to be the best gymnast in the world. So when Simone made the recent decision to step away from her last Olympics, the world had a strong reaction. As it turns out, the decision wasn’t easy. Not only did she have a case of the “twisties,” she was dealing with the loss of a close family member. Happily, she came back and competed in the beam finals and ended up walking away with a bronze medal. She is now tied for the record for most Olympic medals won by an American gymnast. This is the latest instance of a trend in athletes making difficult decisions due to stress and burnout. Of course, it’s crucial to prioritize mental health and well-being. Still, it’s also essential to understand how we got here and how to reframe and reprioritize our own goals to improve our performance when we feel overwhelmed. We can all learn something from the example set by athletes like Simone Biles and Naomi Osaka, who are under intense scrutiny from the media. Every move they make is hyped up so much that there is undue pressure on them. It makes it impossible to fail, and when you feel that it’s impossible to fall, you fail. You don’t enjoy what you’re doing. All you’re thinking about is what if you cannot perform. If any other gymnast steps off the mat, it means nothing more than a half-point deduction. If Simone Biles steps off the mat, it’s a Twitterstorm. The fear of disappointing the world takes over, and the actual sport becomes secondary. Let’s take another example. A lesser-known athlete, Romain Cannone, just won the gold medal in the men’s individual épée. Romain was a very average fencer, trained by a Ukrainian Coach in Brooklyn. He was good, but he never won any medals in international competitions. So, in some ways, he accomplished everything he wanted to achieve by qualifying for the Olympics this year. Romain had nothing to lose so he didn’t have to be defensive. There was zero pressure, and because of that, he could fence the way he would have fenced in his club. And with a clear mind and a clear goal, he won. These two very different situations show us that when we are called upon to give our best performance, it’s a mental game. When you’re under stress, hormones move blood away from your head and into your extremities (commonly known as the fight or flight reaction). As a result, you’re not able to think clearly, and your vision narrows. To perform well, you must shift your focus towards enjoying yourself instead of competing with others. A medal or trophy doesn’t mean as much as enjoying the feeling of flawlessly executing a move you have worked so hard to learn or playing a perfect game. So how do we reframe and reprioritize? Start by figuring out what makes you happy. And then do that every day. But don’t stop there. You should also try new things. And, frankly, when you try something new, you’re probably going to suck. When there’s room for improvement, you’re able to see and measure real progress. But you’ll also benefit from shifting your focus to learning a new skill. When you do something you’re not good at, you activate parts of your brain you otherwise wouldn’t use. It’s hard. But because it’s hard, you’re concentrating more. You simply won’t have brain space to focus on feeling anxious! And always remember to enjoy the ride. Simone Biles said it best herself after winning her record-making bronze medal in Tokyo: “My mental and physical health is above all medals that I could ever win. So to be clear, to do beam, which I didn’t think I was going to be, just meant the world to be back out there. And I wasn’t expecting to walk away with the medal. I was just going out there doing this for me.”
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A Transition to Normalcy

Photo by Drazen Zigic for Getty Images If you’re like most people, you’ve probably spent the better part of the last year fantasizing about post-pandemic life. The transition back to ‘normal’ will be complex and involve unforeseen obstacles. Naturally, we feel trepidation and even reluctance to dive back into activities we enjoyed before. Fear is a driving force behind much of human behavior. Learning to fear helps us avoid that which can be dangerous to us. As a general rule, we don’t fear activities that we consider safe. But what happens when we have to adapt to the idea that certain “safe” activities are now dangerous? We’ve been rewiring our brains to perceive certain activities (like going to the gym) as dangerous for the past year. It hasn’t been an utterly conscious act, and it didn’t happen all at once — it took months to build these behaviors. And now that the time has come to return to our old patterns, we need to wire our brains back to the way they were before March 2020. Transitioning back to pre-pandemic life will be more difficult and uncomfortable than many of us may have thought. It will also be a more gradual process than we may have hoped. However, it is achievable, and it’s something we will learn to do both on our own and together. As you transition back to “normal life,” please keep in mind: 1. There Is No “Pandemic Finish Line” After we drop most precautionary measures, it is likely we will see occasional spikes in infection. These will be unpleasant setbacks but they should not scare us from committing to the process. 2. Transition at Your Pace, No One Else’s Just as we each coped with the pandemic differently, we will each need to find our path for transitioning back. As long as we are all following public health guidelines, we can choose a comfortable pace to return to old activities. 3. It’s Going To Be Uncomfortable There will be discomfort involved in this process. It’s natural. Your fear of activities that you may have once found enjoyable probably won’t disappear all at once. It will, however, lessen each time you try something new. . . . If you’re feeling any fear and anxiety about returning to “normal” life, try making a list of activities that you had to change or give up because of the pandemic. Rank them according to which causes you the most discomfort now. Start your transition with the activities that you find less anxiety-inducing, and work your way up. It will take time, but you’ll get there. We all will.
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The Importance of Having Something To Look Forward To

Be honest with yourself — do you have any exciting plans on the horizon? I’m not talking about a Zoom cocktail hour or a visit to your favorite museum. I’m talking about a trip to a country you’ve never been to before or a big celebration with friends and family. My guess is that even the thought of a grand plan might be anxiety-producing and overwhelming right now. And that’s okay! The global COVID-19 pandemic abruptly stopped travel and large gatherings, two of our most important social and cultural activities. However, now that we can see the light at the end of the tunnel, we must get back into the habit of making big plans to break out of the shells we’ve receded into during the pandemic. Many of us are dealing with stress and anxiety at this point in the pandemic and have been for some time. These feelings can introduce a whole host of problems to our day-to-day lives, including a lack of motivation. Having something to look forward to can help us feel more excited and motivated, but it can also take up space in our brains that would otherwise be vulnerable to stress and anxiety. When you’re not working towards a future goal during stressful times, your brain is generally agitated and anxious about something. On the surface, you have no way of knowing if it’s positive or negative agitation. Your thoughts are labeling the feelings, but excitement is excitement — the physiological reaction is the same. Planning for something helps prevent stress and anxiety by using that energy towards something productive and exciting. You may also find it helpful to verbalize your stress. While this is a different process, it works in a similar way. Neuroscience studies have shown that verbalizing our stress moves us away from limbic reactivity and into a more mindful space. The agitation we feel is funneled away from a “fight or flight” space and into a place of productivity. Having something to look forward to works in a similar way. You have fuel in your tank, but it’s up to you where you take the vehicle. Planning might cause anxiety in and of itself (anyone who has ever planned a wedding knows what I’m talking about!). Try breaking your goals down into smaller steps to make your plan feel more manageable. Nobody decides they want to climb Mount Everest and reaches its pinnacle on the same day. The bigger your goals, the more diligent and dedicated you’ll have to be. Take small steps towards your dream no matter how far away it feels. Before you know it, that goal that once seemed like it was miles away will be much closer. As travel restrictions lift, why not look into planning a small group trip with your vaccinated friends and family to a tropical paradise? We can also work towards bigger goals and aspirations now that real estate markets are bouncing back and most industries are slowly picking up momentum. Many of us have used this time to reflect on our career and life choices and think about our capabilities in a new light. With all that you’ve learned, what goals can you set for yourself in a post-pandemic world? Now more than ever, we need to plan for the future, set new goals, and always try to have something positive to look forward to within our sight. Keep your head in the game, and remember it’s always a good idea to talk about your goals with a loved one, a trusted friend, or a coach!
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Using the Pomodoro Technique in a Post-Pandemic World

With so many unknowns looming ahead of us, now is an excellent time to fall back on tried and true time-management techniques. A personal favorite of mine — and one that will be particularly useful in a hybrid workplace, where flexibility will be key — is the Pomodoro Technique. Created by Francesco Cirillo in 1992 and named after the classic tomato-shaped Pomodoro timer, it’s a system for productivity organized around 25-minutes of work followed by 5-minute breaks. After four rounds of that pattern, you take a more extended break, giving you time to grab a coffee or take a walk. This on-again, off-again pattern is especially beneficial for preventing burnout, something we need to be hyper-aware of as we transition into a post-pandemic society. Working past the point of optimal productivity is a bad idea, even if you have a lot on your plate. Taking frequent breaks between focused work sessions promotes sustained concentration while keeping you from getting mentally fatigued. You might also try this technique if your days are split between “in-office” and “at-home” hours. Imagine you will now report to work at 2:00 PM instead of 9:00 AM. How can you make the most of your morning without getting distracted by your pets, kids, spouse, or chores? Use the Pomodoro Technique! Work for 25 minutes and then water the plants; focus again for 25 minutes and then fold some laundry. Repeat this twice more, and you’ll be ready for a longer break, the perfect time to put on your favorite podcast and head into the office for your afternoon meetings. While we don’t know what the next few months will hold for us, we can expect that the changes we will face will be overwhelming at times. The good news this time around is that we know the changes are coming. Unlike the complete 180° shift to remote work that happened at the start of the pandemic, we can think more carefully about maximizing our time and energy during this transition. Prepare yourself now by exploring the Pomodoro Technique and other time-management strategies, and your chances of reducing stress and preventing burnout will get better and better!
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Handling the Stress of Uncertainty

Managing our stress is always challenging, but it is especially difficult in the face of uncertainty. Not only does stress debilitate a person, leaving them susceptible to physical illness, but it has also been found to be positively related to the severity of chronic illness. So, while we await the results of an unprecedented election amid the greatest public health crisis of our generation, we must not let stress overwhelm us. Now more than ever, we need to face it head-on. Here are some tips to help you take control of your stress during this uncertain time: Try to reframe stressful situations in positive ways. If you are facing day after day of Zoom meetings, look at it as an opportunity to strengthen your virtual communication skills. If you’re glued to the news, pay attention to the smaller changes happening in your community. Look at the bigger picture and be curious about what new opportunities you can find as we move forward. Check in on family, friends, and colleagues to offer your support. While we are all going through this uncertainty together, make yourself useful by helping others. The election will drag on, so let’s concentrate on maintaining our relationships and remember we all have to live together no matter what the outcome is. Don’t be afraid to voice your opinion, but at the same time, don’t feel compelled to demonize people on the other side. A pluralism of opinions will ultimately make us stronger. Alternate between times of intense work and total relaxation. Switching between stress and rest is what gives you results and progress. Just like when you exercise in the gym, you won’t build muscle if your weights are too light. If they’re too heavy, you won’t be able to lift them (or worse, you can hurt yourself!). Schedule time throughout the day to switch your activity or do nothing, even if it’s just 15-minute breaks. Most importantly, don’t necessarily perceive stress to be your enemy. We’re talking about managing stress, not getting rid of it completely! Feeling stressed helps us build our resilience “muscles.” Instead of skipping the gym altogether, do a set of heavy exercises, and then take a rest to let your intellectual muscles recuperate. The challenge is to get back up and face the stressful situation again after that. By keeping a good balance, you’ll stay strong and resilient through any challenge that comes your way. Featured Image © iStock by Getty Images
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