Welcome to the Program!

Welcome to the Program!

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Welcome to the Program!

We are in the early days of the internet revolution. We are ten years into something that will drastically change the way we live and work for the next one hundred years, if not longer. Today, there are more mobile phones in the world than there are toilets.

With the prevalence of smartphones, it is assumed everyone is expected to constantly check their email, even after work hours and even if they are not being paid to do so. Digital media has swept in to define our sense of what is appropriate. We are never out of reach; we are never unplugged. And we are paying for it, both on a personal level and as it pertains to our work performance because we are constantly distracted.

The addiction to distraction and all it entails—including the incessant inundation of text messages, social media, television, and email—has the potential to cause mental health challenges. One of the biggest causes of anxiety and distress is the constant overload we face every day. It leads to higher levels of frustration, as perceptions of increased effort required to do fewer tasks leaves us feeling burned out and exhausted.

Consider these facts:

  • Studies show average North Americans spend 30–40 percent of their day distracted.

  • "Distractedness” is costing the United States $900 billion a year.

  • The average person spends nearly two hours on social media every day.

  • Most people use email six hours per day, with nine of ten people saying they check personal email at work and work email from home.

  • The most common places for people to check their email are while watching TV (70%), from bed (52%), on vacation (50%), while on the phone (43%), from the bathroom (42%), and even—most dangerously—while driving (18%).

We believe we always have to be reachable, always have to be multitasking, always have to be on. The ironic result of living like this is that we end up more distracted than ever. The simple act of sitting down to focus on one task is becoming increasingly difficult for most people. Distraction is destroying our ability to do our best work on the things that matter most to us, whether it’s career, school, business, or avocation.

So what can we do?

We want people to be able to use their mobile devices to change the world for the better, without experiencing any negative health effects. We want to see people talking again, engaging with each other over a meal, not walking around like zombies glued to their devices. We want everyone to be able to disconnect long enough to reclaim their evenings, weekends, and family time.

We want you to be present—both at work and with your family—because that is the key to a world-class life. We want you to crush it at work and then be able to take real vacations so you can experience all the world has to offer while recovering and regenerating.

This program will help you construct world-class routines and habits by building a high-performance, healthy, and happy life both at home and at work. It will delve into the physical and psychological impact of distraction and offer tools to help you reshape the way you and your organization approach the workday.

We will dive deeper into each facet of what we call The Focus Effect in the coming chapters. Over the course of the program, we will explore:

·              Personal Mastery

·              Work Mastery

·              Life Mastery

Throughout the Program, I'll present you with information that will introduce core concepts and also zoom in on specific skills and techniques that you can work on. You will receive articles, podcasts, and videos to help you build the habits and skills you need to reach your potential and be extraordinary. Occasionally I'll also give you a form to fill out so that we can spark a conversation and send you some individual feedback. The more you engage with the content, the more you'll get out of the Program.

You can send me your questions any time at coach@thewellsgroup.co or via the contact page on the website. All communication between us are confidential and are only shared with my internal team.

We like to start all of our programs by setting the stage for growth. For the first month we’ll be focusing on how set dreams, building great habits, and creating an environment for success. This is very similar to the first module of The Ripple Effect Program, however if you’ve gone through that program already, we still encourage you to read through this material as some of it applies specifically to The Focus Effect. This is also an opportunity for you to take a step back and think about what you would like to work on this year.

To get you started, we need to see where you are. Please take 10 minutes and complete The Focus Effect Questionnaire. This will allow you and I to track your progress as you move through the program. It will also make it possible for us to send you specific information that might be helpful if you are great in one area and need work in another. The audit is totally confidential and only comes to Our Internal Team.

Thank you all for being a part of the program!

Dr. Greg Wells


The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this program you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release The Wells Group Inc. from any responsibility or claim relating to such participation.

      Personal Mastery     

 

   

     

       
       
        
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                 Master your Morning Key 1: Morning Affirmation  
            

             
             
            
               

	




	 
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                 Master your Morning Key 2: Mindfulness and Meditation  
            

             
             
            
               

	




	 
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                 Master Your Morning Key 3: Fuel is the Foundation  
            

             
             
            
               

	




	 
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                 Master Your Morning Key 4: Increase Activity, Increase Productivity  
            

             
             
            
               

	




	 
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                 Master Your Day Key 1: Power Work  
            

             
             
            
               

	




	 
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                 Master Your Day Key 2: Power Fuel  
            

             
             
            
               

	




	 
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                 Master Your Day Key 3: The Power of Focus  
            

             
             
            
               

	




	 
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                 Master Your Day Key 4: The Power of Flow  
            

             
             
            
               

	




	 
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                 Master Your Evening  
            

             
             
            
               

	




	 
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                 Don't Wait for Crisis  
            

             
             
            
               

	




	 
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	  Personal Mastery

      Life Mastery     

 

   

     

       
       
        
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                 Welcome to Life Mastery!  
            

             
             
            
               

	




	 
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                 Week 1: Start with Why  
            

             
             
            
               

	




	 
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                 Week 2: Deconstruction  
            

             
             
            
               

	




	 
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                 Week 3: Separate Work and Home  
            

             
             
            
               

	




	 
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                 Week 4: Eat Smarter to Think Better  
            

             
             
            
               

	




	 
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                 Week 5: Use Circadian Rhythms to Perform Better  
            

             
             
            
               

	




	 
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                 Week 6: Batch Your Email  
            

             
             
            
               

	




	 
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                 Week 7: The Work-Rest Principle  
            

             
             
            
               

	




	 
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                 Week 8: Single Tasking  
            

             
             
            
               

	




	 
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                 Week 9: Priority Management  
            

             
             
            
               

	




	 
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                 Week 10: Mind & Body Connection - Body  
            

             
             
            
               

	




	 
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                 Week 11: Mind & Body Connection - Mind  
            

             
             
            
               

	




	 
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                 Week 12: Pursuing Dreams  
            

             
             
            
               

	




	 
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                 A Call to Action  
            

             
             
            
               

	




	 
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Dream Set Your Way to the Best Year of Your Life!

Dream Set Your Way to the Best Year of Your Life!

The Focus Effect Program Home Page

KEY POINTS:

1. Dreams are our deepest and most dearly held hopes and aspirations. They have the power to inspire and consume us, capture our imagination, and create powerful change.

2. Dreams are more powerful than goals to fuel passion, and drive action and growth.

3. By dreaming BIG, then making small, consistent improvements, you can revolutionize your health , your work, and your life.

“If you can dream it, you can do it. Always remember that this whole thing was started with a dream and a mouse.” - Walt Disney

Having worked with so many driven, high-achieving people during my career, I know one thing: promises and goals lack the power to change your life. We have to go bigger.

We have to dream.

Dreams inspire us and consume us. Dreams express our deepest hopes. Dreams capture our imagination. Dreams create powerful change.

Consider this story:

In 2010 and 2012 I attended the Olympic Games as a sport science analyst. I had some incredible experiences and saw some amazing performances. One in particular is etched in my memory. Early one morning during the 2010 Winter Olympics Slovenian cross-country skier Petra Majdic was warming up. Petra was one of the gold medal favourites in her event. But that morning everything went wrong. When she was coming around a corner she slipped and fell off an embankment. This seemingly minor accident was anything but. She had fallen in such a way that she broke her ribs. Her Olympic dream was at risk.

Despite this injury she went on to compete. Each time that she took a breath her broken ribs were scraping over each other. Every time she poled to drive herself forward the vibration forces would have transferred through her arms and torso. Her latissimus dorsi muscles would have been pulling on her rib cage. The pain must have been torturous. But she persevered anyway. She competed in her first heat, and then her second heat, qualifying for the semi-finals. In the semi-final she was fast enough to make it through to the final. Somewhere along the way one of the broken ribs punctured her lung and she suffered a pneumothorax, which is a technical term for a collapsing lung. Still she kept going. In the final she skied her way to a bronze medal.

There’s an iconic picture of her receiving her medal. Two medical personnel flank her on the podium. She refused to go to the hospital until she had been awarded that bronze medal.

After she had been stabilized in the hospital the media were finally allowed to interview her. One question and answer struck me as being life-changing in its importance. The interviewer asked Petra “How could you keep skiing through the heats, semi-final, and final despite all that pain?” Petra’s answer was fascinating. She answered “The pain that I went through today to win that bronze medal was nothing compared to the pain that I have gone through training for 20 years to achieve my dream.”

She didn’t say “achieve my goals”, “reach my objective”, or even “to win a medal”. She spoke of dreams. Which is very powerful. You see – dreams are more powerful than goals, despite goal setting being the traditional method for building motivation in humans. I realized at that moment that athletes, at least the great ones, use their dreams (which are more powerful than just goals) to fuel their passions and to drive action and growth.

The difference between goals and dreams is subtle but powerful. Petra Majdic used a skill she had developed as an athlete to overcome incredible obstacles and deliver a medal-winning performance that inspired the world. She thought about her dream when she was faced with a decision of whether or not to compete. She relied on the big picture – the vision that she had created when she was a child that she wanted to achieve. Her dream was to win the Olympics. That dream allowed her to compartmentalize the pain of her injury and focus on the performance that ultimately enabled her to complete the competition – successfully.

The same principles apply to almost everything in our lives. By making slight adjustments in the way that we act, think, and feel we can move from average to iconic – just like Petra Majdic did. We can learn from people that have pushed the limits of human performance, health and achievement.

Dreams are powerful. They inspire us to new heights. Dreams are our deepest and most dearly held hopes and aspirations. Dreams capture our imagination. Dreams create extraordinary motivation and transformative change. They enable us to live differently.

When Dr. Martin Luther King Jr. stood beneath the Lincoln Memorial at the pinnacle of the Civil Rights movement and inspired his listeners to action, he repeated a single phrase over and over again: “I have a dream.” He didn’t say “I have a goal” or “I have an objective”. His Dream changed the United States and the world.

By dreaming BIG, then making small, consistent improvements can revolutionize your health, your performance, and your life.

If you really want to achieve something, you can dream yourself into doing it. Dream Setting is powerful. And it is the most effective way to change your life for the better.

The difficulty for most of us is that thinking of our personal and professional goals as dreams seems somehow hokey or silly. It’s not. Dreams are a powerful and effective way to motivate you to achieve more. And while some dreams are huge – like inventing a new technology or starting an organization from scratch – dreams can be as small as you want: being more effective in your job, being more present with your family, improving your sleep, overcoming an illness, or learning how to play an amazing piece of music.

The key to living a world-class life and getting the most out of this time that we have is to make sure that we have dreams. We need something that powers us to do more. You need dreams that can drive you to be better. Dreams give you a flame in your heart that ignites passion. If you think about what athletes look like when they win – exhilarated, thrilled, excited, energized – you will have an image of what the fulfillment of a dream can do for us all. It gives us a chance to live life at a different level.

The critical defining feature of dreams is that they are about passion. If you really want to achieve something, you can dream yourself into doing it.

Okay team - it's time to set some dreams! Research shows that if you write down what you want to achieve you increase your chances of reaching your objective. Research also shows that if you tell someone else your chances get even higher. So let's jot down some notes about what you want to be, do, or achieve in your work and/or personal life.

You can use The Dream Setting Workbook. Or you can fill out the form below to send me your notes. This will help us to give you some tips and feedback on how you're doing.

Once you've set some dreams and goals, then tell people who you are close to. You'll be amazed at how people start to help you reach your dreams once you start putting them out into the world.

Name *
Name
Jot down some notes about your dreams - personal, work-related, or both. Don't be afraid to think big, we'll break this down more in the coming sessions.
A goal is a strategy or performance that you pursue and prepare for, and may achieve by following a carefully designed plan of action THIS YEAR. Below, list one or more goals that you want to achieve this year in order to reach your long-term dream. Be as detailed as possible, and make sure you set a timeline to achieve these goals.

The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this program you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release The Wells Group Inc. from any responsibility or claim relating to such participation.

A Recipe for Success

A Recipe for Success

The Focus Effect Program Home Page

KEY POINTS:

1. This program is not only meant to provide you with information, but also to help you make significant and sustainable changes in how you work and live.

2. There are two key concepts of this program that will set you up for success.

3. 1% gains: A 1% change isn't much, but small improvements each and every day will amplify your life.

4. Building great habits: By introducing daily behaviours that are consistent with a high-performance life, you will develop habits and routines that will help you work towards your dreams.

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“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” - Aristotle

We don’t want this program to be another source of information that people skim through but never do anything about. It’s designed to not only give you valuable information, but to help you put this newfound knowledge into action. We’ve developed this program so that individuals can create lasting change, not try out fads that they eventually lose interest in.

How this program works:

1% Gains

One of the best approaches I have seen for achieving a dream is to focus on being 1% better.

I work with a lot of incredible people, but it isn’t always talent that drives achievement. What sets the best performers apart is their dedication to practice, learning, and training at a consistently high level. And among that group, there is a factor that sets even the elite performers apart: lifestyle.

This is a key idea for this program. To live a life consistent with your dreams and goals, you have to be committed to changing the way you live. A 1% change might not seem like much, but small improvements each and every day will improve your life exponentially.

You only need to be 1% better each day. Being just 1% better every day is like compound interest for your body and mind, where every day’s gain gets added to yesterday’s “principal” so that you earn results on your results. Doing something small each day will leave you with more - more focus, more wellbeing, and more human potential.

As you work through all of the information, advice, and suggestions in this program, keep focused on micro-improvements. Each 1% change takes you, step by step, further along the path to your best life.

Throughout the program, you will be presented with a series of 1% Tips. Practice them, put them up in your workplace and your home, and share them with your family, friends, and coworkers.

Building Great Habits

Do you ever wonder why Olympic athletes spend so much time training? Certainly they have to develop the strength, endurance, and flexibility they need to excel, but they also have to hone their technique to the point where they can do it without thinking.

Athletes get feedback from their coaches about their technique and then practice the new approach over and over again until it’s automatic. Great practice leads to great habits.

You can make significant strides toward your dream if you know how to build the right habits.

We fall into habits because we are programmed to conserve energy. No one can sustain a heightened level of mental focus and attention all the time. We need automated processes. But we also need to make sure that our habits are helping us achieve our potential.

As we move through each module, every two weeks I'll challenge you to incorporate a new habit into your life that will help you improve your performance. By taking just a few minutes each day to consciously practice doing something new, you will lay the foundation for building great habits as we move through the program.

There you have it. By now you’ve set dreams and goals, and you’re ready to make small consistent changes in how you live to bring you closer to those dreams.

Next week, we’ll start with our first module - Personal Mastery.


The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this program you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release The Wells Group Inc. from any responsibility or claim relating to such participation.

Welcome to Personal Mastery!

Welcome to Personal Mastery!

The Focus Effect Program Home Page

KEY POINTS:

1. Before you can learn to focus in other areas of your life, you need to learn how to focus on a daily basis - that’s Personal Mastery.

2. A consistent morning routine sets you up for success throughout the day.

3. Over the next month we’ll discuss the keys to mastering your morning.

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“Most people live within the confines of their comfort zone. The best thing you can do for yourself is to regularly move beyond it. This is the way to lasting personal mastery and to realize the true potential of your human endowments.” - Robin Sharma

Welcome to Personal Mastery!

Digital technology has evolved at a breakneck pace since the emergence of the smartphone a decade ago. Hundreds of apps have been developed since, each vying for our attention. People spend significant parts of their days checking social media. They provide a way for everyone to be constantly engaged but distracted at the same time, even though the information they provide is usually mindless.

The addiction to social media does make sense from a physiological perspective. You get a dopamine hit every time you check social media and see that somebody liked your post. You also hear stories about young people who become depressed because they’re not getting many likes on their posts. Social media can be very useful and beneficial, but not when it begins to control you. Unfortunately, more and more of us are letting that happen.

Therefore, in this first module, we’re going to focus on personal mastery. Before you can learn to focus in other areas of your life, you need to make sure you’re focused in your day to day life first. Over the next few weeks we’ll dive deep into how you can do that.



The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this program you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release The Wells Group Inc. from any responsibility or claim relating to such participation.

Master your Morning Key 1: Morning Affirmation

Master your Morning Key 1: Morning Affirmation

The Focus Effect Program Home Page

KEY POINTS:

1. The top performers have a consistent routine that they do every day in order to set themselves up for success.

2. Since it’s the first thing you do after you wake up, mastering your morning is critical as it sets the tone for the rest of the day.

3. The first key to mastering your morning is creating space for a morning affirmation. Take a moment to set your intentions for the day and form a positive statement such as “Today is going to be a great day.”

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There are several ways we can invite focus into our daily lives while also driving away distractions. Having a plan and executing it until it becomes routine allows us to set ourselves up for success each and every day.

A consistent morning routine is critical. If we look at all the elite performers in the world regardless of discipline, many are early risers who rely on routines to ensure they are controlling as many variables as possible. They do the same things every day and adjust their routines depending on outcomes, which enables them to be constantly improving.

KEY 1: MORNING AFFIRMATION

A morning affirmation is something you can do as soon as you wake up. It takes only seconds but can set the tone for the rest of your day.

Take a moment to establish your intentions for the day and form a positive statement. It can be something as simple as, “This is going to be a great day,” or “I’m super happy to be alive.” You might tell yourself, “I’m going to change the world today,” or “Today is another chance to achieve all my goals.”

These might sound cheesy, but thinking intentionally about these kinds of statements first thing in the morning can set your mindset and establish control over your day from the get-go.

Today’s New Habit: Incorporate mindfulness into your daily life

While formal meditation is the most impactful, informal mindfulness practice can also yield benefits.

For the next week, try to incorporate mindfulness into your morning routine. For example during your morning shower try to be present and non-judgemental of your experience. Or while you’re eating breakfast focus on the taste and experience of your meal instead of being on your phone.



The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this program you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release The Wells Group Inc. from any responsibility or claim relating to such participation.

Master your Morning Key 2: Mindfulness and Meditation

Master your Morning Key 2: Mindfulness and Meditation

The Focus Effect Program Home Page

KEY POINTS:

1. The next key to mastering your morning is mindfulness and meditation.

2. Incorporate mindfulness and meditation into your morning routine to improve stress levels, focus, and overall well-being.

3. If you’ve never meditated before, download an app to help you get started.

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Here is the next key to mastering your morning:

KEY 2: MINDFULNESS AND MEDITATION

While the words mindfulness and meditation might have once seemed to apply to only a select group of extreme health-minded people, they are now used commonly in business settings as employers realize their significant impact on stress levels, focus, and overall well-being.

However it’s one thing to know one should be mindful, and another thing to actually be mindful. To yield the many touted benefits of mindfulness, like improving your performance, focus, wellbeing, and relationships, the experience of mindfulness can’t remain conceptual. Like exercise and nutrition, mindfulness is most impactful if we actually do it.

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There are simple ways you can introduce meditation into your morning routine. Download an app such as Headspace, Calm, or Muse that guides you through quick sessions.

If you don’t have access to an app, simply take a few minutes and simply focus on your breathing. Inhale and exhale, concentrating on each breath. By centring your mind and allowing it to relax and regenerate, just as you would your body, you are giving it the boost it needs to take on the rest of the day.

The health benefits—both mental and physical—of meditation have been proven again and again. It is a great proactive way to combat stress, as you are anticipating the challenges of the coming day and giving your mind the time and space it needs to best prepare to meet them.

If this is a new practice for you, start small. Try it for just a few minutes and work your way up as you feel your ability to focus growing stronger.

Today’s Habit: Incorporate mindfulness into your daily life

We’re going to continue with the same habit as last week - incorporating mindfulness into your daily life.

You can either stick with incorporating mindfulness into your morning activities (such as during your shower or breakfast), or you can try to do a formal meditation practice using an app.

Or try both out and see which type of practice you prefer!



The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this program you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release The Wells Group Inc. from any responsibility or claim relating to such participation.

Master Your Morning Key 3: Fuel is the Foundation

Master Your Morning Key 3: Fuel is the Foundation

The Focus Effect Program Home Page

KEY POINTS:

1. The third key to mastering your morning is to give your body the fuel it needs to get going.

2. Try to be deliberate about what you eat in the morning. Avoid sugar or simple carbohydrates and choose foods high in protein, fibre, and healthy fats and carbohydrates.

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KEY 3: FUEL IS THE FOUNDATION

We know nutrition is the foundation for elite mental and physical performance. If you’re eating properly, your risk of cancer, heart disease, diabetes, metabolic syndrome, depression, and anxiety decrease dramatically.

Every food and drink choice you make impacts your health. A simple way to start treating your body better is by removing sugars. Every morning, I see lines out the door of my local coffee shop, where people start their days by loading up on scones, pastries, cakes, cookies, and of course, caffeine. Filling your body with so much sugar might give you a temporary jolt, but enjoy it while it lasts. By the time mid-morning rolls around, that burst of energy will be long gone and instead replaced with a feeling of lethargy and dissatisfaction.

Our bodies need fuel first thing in the morning, and using this as an opportunity to choose something healthy is a great way to start the day with intention. Stick to foods high in protein and fibre, full of healthy fats and complex carbohydrates.

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It is also important to remember to hydrate. Throughout the night, our bodies lose water simply through breathing. We need to replenish that supply early in the day.

Beginning the day with a heavy meal laden with unhealthy fats and unnecessary calories only weighs us down, literally and figuratively. Don’t let your first choice of the day derail you. Give yourself the energy you need to attack the day.

Today’s New Habit: Morning Routine

For the next week, carve out a morning routine. If a morning routine is a new concept for you, start by making yourself a checklist. Try to include an affirmation, meditation, fuel, and exercise. However everyone is different and you might find different activities work for you. The key is to set yourself up to be at your best for the day ahead. We’ll check in with you next week to see how you’re doing.



The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this program you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release The Wells Group Inc. from any responsibility or claim relating to such participation.

Master Your Morning Key 4: Increase Activity, Increase Productivity

Master Your Morning Key 4: Increase Activity, Increase Productivity

The Focus Effect Program Home Page

KEY POINTS:

1. The final key to mastering your morning is to increase activity.

2. Physical activity is strongly correlated with mental functioning and positive mood.

3. Starting your day with some exercise is an ideal way to get your blood and brain moving, ensuring you arrive for work sharp and focused.

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KEY 4: INCREASE ACTIVITY, INCREASE PRODUCTIVITY

Starting the day with a workout is an ideal way to get your brain waves and blood flowing. Exercising in the morning floods your brain with brain-derived neurotrophic factor (BDNF), which stimulates the growth of new neurons to facilitate learning and memory. Exercise also activates the part of your brain associated with creativity and problem solving. It makes you sharper and more capable of concentration.

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There are many ways you can incorporate physical activity into your day; a daily trip to the gym is great for many people, but even a quick walk outside or some stretching as soon as you get out of bed can make a big difference. If it helps, add some accountability by finding a partner or group to walk with each morning. It’s always easier to stick to your workout plans if someone else is relying on your participation.

If necessary, plan workouts into your day. Put them on your calendar. This way, you’ll be less likely to skip or forget them. This is particularly important if you travel. It’s easy to use a new location or time change to avoid exercise. Remember the benefits, and make it a regular priority. Exercise is one of the most-researched topics with some of the strongest evidence of efficacy, yet it is seldom embraced by business leaders as an important element of employee well-being and productivity.

We are not at our best when we feel weighed down. A regular exercise routine will give you more energy as you begin to feel healthier and more active. Physical health feeds mental health and increases your ability to focus. Do whatever is necessary to ensure your health is optimal to start the day.

Today’s Habit: Morning routine

How is your morning routine going? Maybe you played around with the order, or maybe you found other activities that worked better for you. If you haven’t figured out your ultimate morning routine yet, that’s okay! This week, try it out again. Remember to make a checklist as you go through each activity.



The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this program you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release The Wells Group Inc. from any responsibility or claim relating to such participation.

Master Your Day Key 1: Power Work

Master Your Day Key 1: Power Work

The Focus Effect Program Home Page

KEY POINTS:

1. The first key to mastering your day is Power Work.

2. Find out what time of day you are most productive and block off this time to do your most important and creative work.

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Now that you’ve learned how to master your morning, here is the first key to mastering your day.

Key 1: Power Work

Another way to create the optimal workday is to do the bulk (if not all) of your work during the hours of the day when you are at your best. This is different for everyone. Some people like to dive in right after their morning routine and bang out several productive hours of work before lunch. Others like to ease into their days and really dig in later in the afternoon. Some people are night owls.

Once you figure out what works for you, control that time. It is a time each day you will invest in your life’s most important work. It is your “Power Work” time.

During this time, you will not engage in anything that is not mission critical. You will turn off your phone and close all irrelevant windows on your computer. You will completely block out anything and everything that could possibly take your attention away from the task at hand. You will not do anything administrative, clerical, or non-pressing. Such activities require less mental investment and should be saved for hours outside of Power Work.

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If you’re not sure what will work for you, analyze your patterns. Take a day, break it out by hour, and think about when you typically feel at your best.

Power Work is very individualized. By identifying the times of day when you feel best, you can get much more done in much less time, and you’re going to have the highest level of energy for the things most important to you.

Today’s New Habit: Determine your “Power Work” time

Before you can block off time to Power Work, you need to determine when that time should be. What time of day are you most productive?

For the next week, analyze your work habits. At the end of each day, track when you felt your best and accomplished your most important tasks. Once you’ve determined when you’re most productive, you can start to carve out time in your day to Power Work.

Keep up the good work!



The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this program you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release The Wells Group Inc. from any responsibility or claim relating to such participation.

Master Your Day Key 2: Power Fuel

Master Your Day Key 2: Power Fuel

The Focus Effect Program Home Page

KEY POINTS:

1. The next key to mastering your day is with Power Fuel.

2. Fuel your brain properly to make sure you are optimizing your Power Work. Look for foods that are high in healthy protein to improve your concentration and focus.

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Key 2: Power Fuel

During Power Work, you will need Power Fuel to sustain your energy and focus. Just as you started your day with a healthy meal to propel you in the right direction, you need healthy snacks and lunch options to keep you moving forward.

One of the easiest things people can do to perform better, be healthier, and improve their mental performance is to understand how the foods we eat change the way our brains work. The foods you eat during the day change the chemicals the brain uses to communicate with itself. Those chemicals, called neurotransmitters, are made of various types of things from the foods we eat.

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If we eat foods higher in protein than carbohydrates, we increase the number of neurotransmitters that help us concentrate and stay focused. If we eat foods higher in carbohydrates than protein, we increase the neurotransmitters that widen our focus and help us to relax.

Just think about how you feel an hour after having a kale salad with chicken versus an hour after having a huge plate of pasta. With the salad, you feel much more able to focus and concentrate and have reasonably good energy. If you have the pasta, you probably need a nap.

There is no doubt the most distracting foods are also the most prevalent, but if we think about the choices we make and do things differently, we can be healthier and dramatically improve our ability to concentrate and stay focused.

Nutrient-dense foods optimal for Power Fuel include:

  • organic grass-fed meats

  • cold-water fish

  • black beans

  • berries

  • avocado

  • raw nuts

  • seeds

  • eggs, particularly omelettes with greens

  • coconut

  • kale

  • ginger

  • carrots

A good example of how you can add Power Fuel into your day is to eat a little bit of dark chocolate in the afternoon. Chocolate with 70% or more cocoa can improve vascular reactivity, the ability of your blood vessels to change their diameter so more oxygen can reach the brain, thereby increasing mental performance and alertness. For a delicious and healthy treat, try a small piece of dark chocolate right after lunch and see how that helps you perform in the afternoon.

Today’s Habit: Determine your “Power Work” time

Hopefully last week you tracked your work habits and determined what time of day you are the most productive, have the most energy, and can focus relentlessly. For the next week, continue to track your work habits so you can get a better idea of when you do your best work.

If you’ve already determined what time of day you work best, block off this time to get your most important work done. Protect this time by turning off all notifications and putting systems in place to ensure you are not interrupted.



The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this program you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release The Wells Group Inc. from any responsibility or claim relating to such participation.

Master Your Day Key 3: The Power of Focus

Master Your Day Key 3: The Power of Focus

The Focus Effect Program Home Page

KEY POINTS:

1. The third key to mastering your day is the Power of Focus.

2. You can train your brain to become more focused by simply practicing mindfulness.

3. Anytime you feel like you’re losing focus you can incorporate mindfulness into your workday by repeating a mantra, counting your breaths, or simply focusing on your breath.

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Key 3: The Power of Focus

During Power Work, you must focus to the best of your ability. Mindfulness training is a great first step on the path to increased focus. Mindfulness is an awareness of the world around you in the here and now. Practicing it involves simply taking time every day to put yourself in a location where you’re completely undistracted and focusing on one thing. You can recite a mantra, count your breaths, or simply focus on your breathing. Anytime you notice your mind wandering, bring it back to that one task. This is done without judgment—there is no good or bad. You are practicing living in the moment and controlling your attention.

With practice and with time, your mindfulness training will begin to elicit remarkable results. After eight weeks of regular meditation, the neurons and tissues inside the brain responsible for helping us stay focused grow. You will start to notice when you are distracted, which sounds simple but is a challenge to most of us. It will put a stop to ruminating thoughts and help you to stay in the moment, which is critical to performing at your best.

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Mindfulness can present a cart-and-horse conundrum for some people. They think they don’t have enough time to practice mindfulness because they are so overwhelmed and stressed. Yet just the act of doing it helps us feel more centered and in control, which leads to better focus and increased efficiency.

This is another area of our lives where technology can be part of the solution. There are many tools available to help you incorporate mindfulness into your routine. Check out apps such as Headspace and Calm. Another option is the aforementioned Muse, which is an app that works with a headband that picks up brain activity. While wearing it, the user hears water gently crashing on the waves on the beach. As soon as the mind begins to wander, the band picks up the mental activity and changes the sound to storms. The stormy sounds are the user’s cue to refocus. Once the user goes more than thirty seconds with no change in brain activity, the sound changes to birds tweeting and points are awarded.

Today’s New Habit: The 90 minute rule

Hopefully by now you’ve determined when you are at your most productive and have started blocking off that time for Power Work. Now the question is how long should you Power Work for?

Research shows ninety minutes is typically what the brain can handle before becoming tired. This might be too much for you at first, so see if you can go for thirty minutes without getting distracted or moving on to something else. You can set a timer and during this time turn off all distractions such as your phone or email.

Try this out every day for the next week. We’ll check in on you next week to see how you’re doing!



The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this program you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release The Wells Group Inc. from any responsibility or claim relating to such participation.

Master Your Day Key 4: The Power of Flow

Master Your Day Key 4: The Power of Flow

The Focus Effect Program Home Page

KEY POINTS:

1. The final key to mastering your day is the Power of Flow

3. A flow state - otherwise known as “The Zone” - is when you're energized, motivated, focused, happy, and able to perform your best at a particular task.

3. With a few simple exercises, you can learn how you can reach this flow state on demand.

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Key 4: The Power of Flow

Have you ever been working diligently at a task, then looked at the clock and been shocked at how much time has passed? Do you feel yourself getting into “The Zone” when engaging in an activity you not only excel at but also enjoy? That magical state is called flow. When you establish a state of flow, your energy rises and your work becomes easier to accomplish. It helps you reach your greatest potential.

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In the research literature, this flow state is known as the Ideal Performance State (IPS). American psychologists Robert Yerkes and John Dodson first described the ideal performance zone in 1908. Basically, their Yerkes–Dodson Law describes the activation–performance relationship. When our activation is low, we lack motivation, interest and energy. When our activation is high, we are agitated, anxious, stressed or tense.

But somewhere between these two activation states (either too activated or not activated enough) there lies the magical ideal performance state. The state where we are energized, motivated, focused, happy, and able to perform at our best.

Unfortunately, for most of us, these moments are rare and seem random. But flow is something you can achieve on demand, and it is a state you can learn to control.

To start with, think about times when you were productive, engaged, and full of energy - even if the activity was low key - while also feeling a sense of timelessness. This is your flow state. Then ask yourself a few questions:

Act: What were you doing before that moment? What were your actions? Were you stretching? Did you have a good breakfast?

Think: What were you thinking? Did you tell yourself what you were going to do? What mindset did you have?

Feel: What were you feeling? Were you angry? Excited? Motivated? Happy?

Now use this as a roadmap for building your own flow routine. By taking some time to understand it, you can learn how enter your flow state on demand.

Today’s Habit: The 90 minute rule

How did last week go? Were you able to work diligently on a task for 30 minutes? This week see if you can gradually increase the time by 15-minute increments until you are able to do 90 minutes of productive, uninterrupted Power Work.

Good luck!



The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this program you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release The Wells Group Inc. from any responsibility or claim relating to such participation.

Master Your Evening

Master Your Evening

The Focus Effect Program Home Page

KEY POINTS:

1. Your evening routine is just as important as your morning routine.

2. When work is done, it’s time to focus on preparing yourself for rest and recovery so you can again be at your best the next day.

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The evening routine is just as important as the morning routine. This is when you regenerate and set yourself up for an amazing sleep. Your quality of sleep depends greatly on what you do in the evening.

If you are the kind of person whose mind races before sleep, thinking about the next day, take time well before your evening routine to plan and prepare for anything on your agenda. Look at your next day and prepare for any important calls, review any notes, plan your Power Work time, or do any other thing you need to do so you can put all that thinking aside until the next day. You might do this at the end of your workday, or perhaps after dinner. Do not let it interfere with the time you will devote to relaxing and recharging in the evening.

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The most important step to take when you begin your evening routine is avoiding devices and screens for at least an hour before you go to sleep, ninety minutes preferably. This gives your brain time to get quiet and calm in preparation for rest. Bombarding it with images and noise so close to its period of recovery keeps it from fully shutting down when you need it to. Use this time to instead relax with your partner, enjoy a glass of wine, take a walk, simply sit and talk, play a sport, read a book, or learn a new skill.

When need be, adjust your schedule to account for proper sleep needs. For instance, if you are going to an event and won’t be home until 11:00 p.m., switch your routine to start a little later the next day. Do not schedule anything the next morning that disrupts your goal of seven to eight hours of sleep. Do not deprive your body and mind of its recovery and regeneration time.

Today’s New Habit: Defend your last hour

One of the best ways to recover and regenerate is to give your body the sleep it needs.

This week your new habit is to defend the last hour before you go to sleep. This means turning off or putting away ALL devices, including TV, your phone, tablets, and your computer. It might help to set an alarm - this will be your hard time cap to put everything away and spend the rest of the evening calming your brain down for sleep.

Enjoy! We’ll check in with you next week.



The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this program you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release The Wells Group Inc. from any responsibility or claim relating to such participation.

Don't Wait for Crisis

Don't Wait for Crisis

The Focus Effect Program Home Page

KEY POINTS:

1. In today’s digital world, you might be on your way to a mental health crisis without even knowing it.

2. If you recognize this now, you can make a change to the way you live now - before it’s too late.

3. Making small consistent changes, one habit at a time, can help you approach life differently and ultimately make you live better.

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We have evolved into a state of digital distraction over the last five to fifteen years where we can’t even identify what is causing the underlying angst, anxiety, or depression so many of us feel. Never allowing ourselves to shut off contributes directly to a decline in mental health, yet many of us don’t realize it until it is too late. The damage has been done, and all we hope to do is undo it to the best of our ability.

The only time most of us ever make big changes is when we are finally at a crisis point. But if you wait until that crisis point, you or your company might be beyond saving. Crisis can manifest in many different ways. The only way to avoid it as best you can is by prioritizing your own health and well-being. You must make a commitment to a better lifestyle so you can perform at a world-class level and make short-term sacrifices to better yourself in future. This thinking applies to us as individuals and to our organizations as well. We need to be aware and proactive.

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We all are working in a way that doesn’t work for us anymore. You might feel stuck in a mindset of “that’s just the way it is,” but you cannot afford to think that way. You must change before you have a personal health crisis, get divorced, lose your company, or go bankrupt. You must disrupt yourself and disrupt your own company before your devotion to an archaic way of working takes its toll.

It’s not about breaking what’s not broken. It’s about shining a light on what is broken and the impact it’s having on our lives and those of future generations.

There are many ways to approach life slightly differently and slowly make changes to improve your life. You can change your habits one step at a time. As you do, you will begin to realize the benefits, and changing other behaviours will become easier. You will feel better, work better, and live better. The sooner you start, the sooner you will see the change.

Today’s Habit: Defend your last hour

We’re going to continue with the same habit as last week - defending your last hour. If you were able to put away your devices one hour before bed, that’s great! If you found that you were only able to do 30 minutes, that’s great too. As you practice this habit more and more, you will forget that it wasn’t always a part of your evening routine.

Keep up the good work!

Start, Stop, Continue

NOW THAT YOU’VE COMPLETED THE MODULE, IS THERE A HABIT OR ROUTINE THAT YOU WOULD LIKE TO START? IS THERE A HABIT OR ROUTINE THAT YOU WOULD LIKE TO STOP? IS THERE A HABIT THAT YOU WOULD LIKE TO CONTINUE?

YOU CAN WRITE THESE DOWN ON YOUR OWN OR YOU CAN FILL OUT THIS FORM TO SEND US YOUR NOTES. THIS WILL HELPS US TO GIVE YOU SOME TIPS AND FEEDBACK ON HOW YOU’RE DOING.



The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this program you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release The Wells Group Inc. from any responsibility or claim relating to such participation.

Welcome to Work Mastery!

Welcome to Work Mastery!

The Focus Effect Program Home Page

KEY POINTS:

1. Busyness in the workplace is the expectation that employees put in at least eight hours of work each day - even if those eight hours are distracted and unproductive.

2. Work Mastery is learning how to use focus to become more productive and efficient in your workday, allowing you to become more present in your life outside of work.

3. In the coming module, you will learn how to work smarter, not harder or longer.

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“The performer who focuses the best wins the most.” - Chad Rempel

Welcome to Work Mastery!

There is the long-standing belief that a productive workday must last, at the very least, eight hours. The concept of the eight-hour workday started with the Industrial Revolution. Ford Motor Company advanced the idea in 1914, when the company scaled back its forty-eight-hour work week to curb accidents.

Because we’ve been doing this for so long, eight hours has become the minimally acceptable measure of work. If you hold a salaried management position and work forty hours a week, you are meeting the bare minimum expectations. The unspoken expectation is you should be the first one in the office every morning and the last one to leave every night. Otherwise, you’re seen as a slacker.

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I am a fan of hard work, and there are certainly times in our careers when extra demands require extra time, but it is not sustainable long term if we have any hope of living a balanced life. Many leaders of the newest and fastest-growing companies are far more focused on working smarter, not harder or longer. Balance and lifestyle have become important hallmarks of these companies.

This is where the focus effect comes into play.

When you eliminate distraction from your day, there is no need to be chained to a desk for endless hours. We have seen many examples of successful companies that have implemented five-, six-, and seven-hour workdays, with flexible hours and have shown far more daily productivity than the traditional eight-hour workday. Heck, some companies would be happy to go from ten- to twelve-hour workdays down to eight.

Distractions must be set aside during on-task time. When you are working, you are working. When you are not working, you are recovering and regenerating so you can do your best work again the next day.

When you give your tasks your undivided attention, you are able to produce higher quality work in less time. There is no logic to sitting at a desk for a designated amount of time if the work you are completing is not the best representation of your abilities.

So that’s the goal of this module - to give you the information and tools you need to work better, not harder. When you apply those skills in the workplace, you can begin to make changes that will improve every aspect of your life.

Today’s New Habit: Eliminate Distractions

The first habit I’d like you to work on in Work Mastery is to eliminate distractions.

Spend some time making a list of all the things that distract you during a typical workday such as email, social media, socializing, or surfing websites. You might get distracted by one, two, or all of these things.

Once you know what your biggest distractors are, you can come up with a plan as to how you will eliminate these distractions during work time.

We’ll check in next week to see how you’re doing on your list.



The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this program you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release The Wells Group Inc. from any responsibility or claim relating to such participation.

The Cost of Distraction

The Cost of Distraction

The Focus Effect Program Home Page

KEY POINTS:

1. Distraction in the workplace (both digital and other forms of distraction) are costing companies billions of dollars in lost opportunity and productivity, not to mention taking a toll on employees health and wellbeing.

2. By limiting work-related emails and communication to work hours, employees can be more engaged and focused when they are actually at work.

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Distractions are everywhere, especially in work environments where employees are doing the bulk of their jobs seated in front of computer screens. Just think about what you see when you walk around your own place of business. You see people reading nonwork-related articles online or scanning social media. You see them checking personal email accounts or visiting sites for their favourite stores to check out the deals of the day. You’ll see them working as well, but these distractions are often too much for them to resist when they have constant internet access.

Common sources of digital distraction include:

  • checking texts

  • checking emails

  • online shopping

  • social media

  • reading blogs

  • checking news sites

  • planning vacations online

  • paying bills online

Technology is not the only thing to blame. Other factors employees commonly waste time on are:

  • socializing with colleagues

  • unnecessary meetings

  • personal phone conversations

  • micromanagement

  • visiting the kitchen, water cooler, or break room

Here are some more interesting numbers to consider:

  • Three minutes—How frequently the average office worker is interrupted or distracted, according to the University of California, Irvine.

  • Twenty-three minutes—How long it takes to return to a task after being interrupted, according to the University of California, Irvine.

  • Eight—Average number of windows open on a worker’s computer at the same time, according to The Overflowing Brain: Information Overload and the Limits of Working Memory by Torkel Klingberg.

  • Thirty—Average number of times per hour an office worker checks their email inbox, according to the National Center for Biotechnology Information.

For many companies, all this wasted time results in significant financial losses. According to research published by Basex, a knowledge economy research firm, information overload cost the US economy at least $997 billion per year in reduced productivity and innovation as of 2010.

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To be fair, this age of constantly being connected is not just an employee issue. Employers need to accept responsibility for their role in creating and perpetuating the problem. Imagine being out to dinner with the family for a birthday celebration on a Saturday night and getting an email from the boss about a problem you’ll need to address first thing Monday. Most likely, your mood, if not the whole evening, is now ruined. The truth is, managers have no right contacting an employee in the evening or on the weekend, unless it is an emergency, which—let’s be honest—it never is.

The reason so many companies are suffering is not a guessing game; it’s a simple math equation. They are losing money both from an operational standpoint as well as from the drain on employee benefits all this distraction causes. Stressed-out employees are often unhealthier employees. They use more sick days and experience frequent burnout, all of which impacts the bottom line. More importantly, it impacts their overall well-being.

When business leaders understand how distraction affects the workforce, they can make changes to improve everything from overall employee satisfaction to the company’s bottom line. For example, one simple idea is to implement an automatic notification policy on your servers that does not allow emails to be sent or received before 6:00 a.m., after 6:00 p.m., or on the weekend.

Employers and employees working together to monitor the overall effectiveness of everything from meetings to email communications or individual work can enable a widespread improvement in overall effectiveness and a simultaneous improvement in joy and wellness.

Today’s Habit: Eliminate Distractions

Have you determined what your biggest distractors are? This week, make a plan as to how you will eliminate these distractions during work time.

If email is a big distractor, turn off email notifications while you’re trying to get an important task done or during Power Work. If your biggest distractor is socializing with colleagues, close your office door or put on headphones to avoid the temptation. Make a strategy on how you can eliminate the distraction beside each distractor on your list.



The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this program you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release The Wells Group Inc. from any responsibility or claim relating to such participation.