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Use Your Phone Avoid Distraction Ep:069


How To Easily Use Your Phone To Avoid Distraction and Overwhelm and Get Stuff Done-Ep:069

Hi friend and welcome to this episode of She Coaches Coaches. I’m so glad you’re here. 

We’re full on into fall and winter, I live outside of Vancouver Canada, and it gets dark before 5pm this time of the year. Get this, yesterday the sun rose 7:37 am at set at 4:21 pm. Gross right? Honestly, it’s a struggle …. I like being outside and I like daylight so during these shrinking days I have to be super conscious of managing my thoughts and resilience.

If this is a tough time or year for you too, I get it and I want you to know you’re not alone.

Becoming a coach, growing a business, learning how to fill your calendar with clients isn’t easy and it can be lonely too. 

Combine winter in the northern hemisphere and I bet you could use some more support. Pop your ear buds in, listen to this episode and know that I am here with you and I’m thinking of you too.

Today we’re going to talk about how to use your phone to eliminate distraction and overwhelm so you can get stuff done. 

Tech overwhelm is a thing and you might struggle with all the different programs, tech platforms and apps available.

Here’s what I’m not doing in this episode, I’m not suggesting another new platform or app. You’ve got enough to do and learn, let’s keep this simple and doable. 

This episode is a little different, I’m keeping it as basic as I can because you don’t need another complicated, overwhelming system and I know you’ve got a phone so how can you use it to help you reach your goals.

I’ve got 5 ways I use my phone to GSD and reach my goals, let me share them with you.

Use Alarms Intentionally 

So, what do I mean by this? Well, I have thoughts that I remind myself to think. Yes, really, these are thoughts that I believe but they’re not on autopilot yet.

Now, I’ve covered my thought work approach with you in earlier episodes (specifically episode 2, 6, 7 – I’ll link to them in the episode notes). 

Just know that I use these five sentences will transform your life because you will realize how much control you really do have over the quality of your life.

The five magic sentences are:

  • I am not my thoughts, I can be the observer of my thoughts
  • My thoughts are optional (of course some of my thoughts are on auto-pilot – but when I remember this, I take back control and know that I can shift them with conscious practice)
  • My thoughts create my feelings (awareness is everything here – when you know what you’re thinking then you can decide if it serves you)
  • My feelings fuel my action (when I feel inspired and confident the quality of my actions is raised)
  • And these actions create my results.

 So let me read those 5 magic sentences again:

  • I am not my thoughts, I am the observer of my thoughts
  • My thoughts are optional
  • My thoughts create my feelings
  • My feelings fuel my actions
  • And these actions create my results.

Now let me come back to how I use the alarms on my phone. I set a series of alarms to sound off every couple of hours to remind me of thoughts that I want to own. 

For example:

I am proud of everything I do

I am capable of far more than I know

It is safe for me to be successful

I have an iPhone, but I know this possible on all phones.

When you set an alarm, you choose the time and sound, but there is also a label – and I type that new thought in as the label.

So, for example, I have an alarm that goes off at 9 am, when it shows up on my phone, I hear the tone and it says, “I am capable of far more than I know”.

Then, I read the thought and focus on it for just a few seconds before I turn the alarm off. Before I know it, I have created a new habit thought that supports my growth.

Use The Screen Wallpaper As A Powerful Reminder 

I’ve created graphics that I use for my phone’s wallpaper and lock screen. 

Currently the one on my phone says “I keep the commitments I make to myself” 

In the past couple of episodes, I’ve given you some powerful thoughts, I reminded you “you are far more capable than you know” - I asked you to remember that “a lack of confidence doesn’t mean you’re not ready” and I’ve touched on “This time, I want to see what happens if I don’t give up.”

If you like these kind of encouraging thoughts well, I’ve got a fun gift for you.

When you sign up for my FREE Coaches Online Business Academy. It’s the vault that store all kinds of amazing resources to help. I’ve added something new I’ve created FREE Screensavers. They are some graphics that I created in Canva that you can use for your phone’s home screen. It’s a super helpful way to remind yourself of those powerful thoughts or affirmations.

When you choose powerful thoughts, you create the emotions that go with them. The emotions of determined, motivated, committed, empowered and more. 

And since your feelings fuel your actions, well-chosen thoughts will help you take supportive and empowering actions. This has the effect of taking power away from any tendency to procrastinate. 

I’ll put the link to sign up in the show notes. Go ahead and sign up for your free access, download the graphics and use them on your phone.

Use The Timer For Focused Work

The Pomodoro method is a productivity system proven to help you get stuff done.

It involves choosing a task, then working intently for 25 minutes, followed by a 5-minute rest / reset break.

And that’s exactly what I do, I decide on something specific I want to accomplish. For example, when I wrote the outline and script for this podcast episode, I set my timer for 25-minutes of concentrated work. 

When the time is up, I take a 5-minute break. And repeat.

In the true Pomodoro approach you take a longer break of 15 to 30-minutes after 4 Pomodoro’s. But believe me you can a LOT accomplished in 25-minutes of focused work.

Of course, there are apps for this, but you don’t have to download and use another app. I just use the timer on my phone, and it works like a charm. 

Do Not Disturb To Reduce Distractions 

So, I don’t hear reminder tones of every text, email and message

I have customized the do not disturb function, so the phone doesn’t ring when I’m on client calls, or if I’m doing focused work that way I don’t get pinged from DMs, texts and other alerts.

When your phone makes all these little noises it distracts you from doing the focused work effectively, so why let it? Right?

 I don’t know about you but when my phone pings I’m always curious, what’s happening?  These pings are set up like slot machines, every time you hear one it gives you a little dopamine (feel good hormone) hit, the sounds are intentional to get you to spend more time on your phone, which usually means less time making headway on your projects and top priority tasks. 

Leave It On The Other Side Of The Room

I know this one might seem odd, but I’m often tempted to pick up my phone and “just have a look”.  My thought might be, Oh I wonder if so and so has gotten back to me. Or hmmm I should just check on that one thing…then before I know it, I’m lost down the rabbit hole of email or social media.

When I leave my phone on the other side of the room I actually have to get up and walk over to look at it. I know it only take 5 seconds, but that little barrier really makes a difference.

I hope you will try these five simple approaches to managing your productivity. I’m not saying I’m perfect, I still slip up and find myself “lost” in Instagram – that’s life, right? I ‘m learning just like you and I like to share what I’m learning with you so that maybe you don’t have to go through all the trial and error yourself. 

So that’s it the five ways I use my phone to GSD and to reach my goals 

  1. Use alarms intentionally. – to remind me of my thoughts
  2. Wallpaper to remind me of my thought that I’m practicing
  3. Use the timer for focused work (Pomodoro style)
  4. DND/silent so I don’t get the reminder tones of every text, email and message throughout the day and during coaching calls
  5. I leave it on the other side of the room

Hey, I appreciate you being here with me and listening and I would love it if you would share these episodes with your friends and family.

I record these to support coaches, but these concepts are universal, you don’t have to be a coach to learn something and get the benefit of these episodes.

Thank you for helping me share these concepts so we can create a lasting positive impact on our community.

Did you know that I love my clients, they are high achievers, and I’m honored to invite you to be part of my community too? If you’re ready to get started, sign up for my free resource library. The Coaches Online Business Academy, there’s lots of free help waiting for in there right now. And don’t forget to download those inspiring FREE screen savers.

And if you want even more help, maybe You’ve had enough of trial and error and trying to figure it all out on your own. And now you want to work more closely with me.

Click the link in the episode notes to find out how to apply to work with me.

I’ll be back to talk with you next week.  

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