I have recently started working from home after being in an office environment for six years, working night shifts. Because I am so used to night shifts, it has become very difficult to work in the day. While working at night is not a major problem for me, I find that concentrating and dedicating eight hours to work has become difficult. My employer and colleagues insist I concentrate more. Out of my eight-hour shift, I work for about five to six hours and complete my assigned work within that time. How can I improve my concentration to stop myself wasting the other two to three hours? SN, UAE
Some of us have preferences for working at different times during the day and it certainly will have an effect on our concentration and productivity. I have worked night shifts previously and know that moving to day shifts can be disruptive, yet a lot of it comes down to our personal preferences, as well as our ability to adapt to new situations and implement new routines
Research suggests that about one in 10 of us are the “larks” – up at dawn and raring to go. On the other hand, two in 10 are “night owls”, who enjoy staying up past midnight. The rest of us, the “hummingbirds”, may be ready for action early and late. We all differ on when we feel most productive, and alive.
Do you find it difficult to get uninterrupted sleep, oversleeping or wake early ahead of your alarm? The average amount of sleep required to support an adult’s normal biological and sociological functioning is between seven and eight and a half hours.
The best way to shift your sleep cycle is to do it gradually in 15-minute increments, either earlier or later each day until you get to sleep and wake up at your preferred time. If you have less time to prepare for your new schedule, try 30 minute changes. Give yourself at least three or four nights to get comfortable with the new schedule. If it’s going well, on the fourth or fifth night, shave off another 15 minutes. Keep in mind that feeling groggy when you get up is normal and that you are gradually trying to shift a pattern that has formed over time.
Also, remember being well-rested ahead of work is definitely linked to increased concentration, better decision-making and general health and well-being.
Another tip to improving productivity in your daily pattern is consistency, which is fundamental when working from home. At night, this means sticking to the same sleep and wake-up time throughout the week – including weekends. If you want to sleep in on the weekends, give yourself an extra hour but don’t try to catch up on rest on the weekend.
Consistency is just as important during the day. I would try to approach your daily work with a drive for routine, especially in the early days. If you are working for five or six hours out of the eight, then my suggestion is to break down some of the “wasted time” into shorter 15 minute breaks and take a longer lunch break. Aim to take a 15 minute break every hour and slowly you will find your productivity gradually increasing.
When you are thinking about productivity you also need to consider how you schedule and manage tasks for when you have the most energy. If you feel energised in the morning, then tackle the tough jobs first thing. Alternatively if you feel an energy boost in the late afternoon, save certain tasks until then. Consider also when you schedule those energy sapping meetings and try to avoid multitasking while you are getting used to the new routine.
Finally, I would suggest you also seek a little understanding from your organisation and that the shift from nights to days is known to be a challenging one, even more so being at home. Through your own experience you can help them begin to appreciate that individuals need differing amounts of sleep to function at their optimal level and even encourage a more understanding culture in your organisation.
Doctor's prescription:
The shift from nights to days is tough, and more so that you are working from home. You are doing extremely well to remain as productive as you are but to increase your concentration further requires routine, consistency and planning – during your day and during that all important night’s sleep.
Alex Davda is a business psychologist and consultant at Ashridge Executive Education, Hult International Business School, and is based in the Middle East. Email him at business@thenational.ae for advice on any work issues.
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16 Indoor cricket matches are 16 overs per side
8 There are eight players per team
9 There have been nine Indoor Cricket World Cups for men. Australia have won every one.
5 Five runs are deducted from the score when a wickets falls
4 Batsmen bat in pairs, facing four overs per partnership
Scoring In indoor cricket, runs are scored by way of both physical and bonus runs. Physical runs are scored by both batsmen completing a run from one crease to the other. Bonus runs are scored when the ball hits a net in different zones, but only when at least one physical run is score.
Zones
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B Side nets, between the striker and halfway down the pitch: 1 run
C Side nets between halfway and the bowlers end: 2 runs
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