Subject: Session 4 wrap up , Triad, Pomodoro technique and exercise for next appointment 26-04-2024 10 AM
From: Debbie Terwey <[email-masked]>
To: Vasileios Bill Pantzartzis <[email-masked]>
Cc: Debbie Terwey <[email-masked]>
Date: Fri, 12 Apr 2024 13:05:19 +0100

Hi Bill,

Thank you for today session. Love to see your progress in focus and that you are getting into you new job feeling accepted and appreciated. 

I have added a document what will help you getting focus and getting more into the RPM. The exercise is about your focus even more. And as discussed fill in the the RPM what I send you last time.

And as promised the Pomodoro Technique is a popular time management method developed by Francesco Cirillo in the late 1980s. It's designed to enhance focus and productivity by breaking work into manageable intervals, traditionally 25 minutes in length which I use, (You can make it your own customize time if you like) separated by short breaks. Here’s how you can use the Pomodoro Technique to improve your focus:

Steps to Implement the Pomodoro Technique:
Choose a Task:
Select a task you want to work on. It can be anything that requires your attention and effort.
Set the Pomodoro Timer:
Set a timer for 25 minutes. This time interval is referred to as one "Pomodoro."
Work on the Task:
Work on the task until the timer rings. During this period, focus solely on the task at hand. Avoid all distractions and interruptions.
Take a Short Break:
When the timer rings, put a checkmark on a piece of paper to indicate that you have completed one Pomodoro. Then take a short break, typically 5 minutes. This helps to clear your mind and relax, making it easier to maintain focus and creativity when you return to work.
Repeat:
After Three or four Pomodoros, take a longer break, about 15 to 30 minutes. This longer break allows your brain to recover and restores your energy to maintain a high level of productivity throughout the day.
Continue the Cycle:
Repeat this cycle throughout your workday. Adjust the lengths of the Pomodoros and breaks as necessary to match your personal rhythm and the nature of your tasks.

 

And don’t forget the Triad. The "Triad" refers to three forces that shape every aspect of our lives: Focus, Language, and Physiology.

 

1. Focus

Whatever you consistently think about and focus on will shape your emotions and actions. In other words, where focus goes, energy flows. If you focus on the negative aspects of a situation, you will feel negative emotions. Conversely, focusing on positive outcomes can elevate your mood and drive positive actions.

2. Language

The language or phrases you habitually use significantly affect how you perceive your own experiences and the world around you. The words you choose can either limit you or empower you. For instance, describing a problem as a "disaster" has a very different emotional impact compared to describing it as a "challenge" or an "opportunity." Adjusting your language can change your emotional and physiological state, influencing your beliefs and behaviors.

3. Physiology

How you use your body—your physical posture, breathing, and movement—also affects your emotional and psychological state. For example, adopting an upright posture, breathing deeply, and smiling can make you feel more confident and energetic, regardless of your initial mood. Similarly, slouching, and shallow breathing can contribute to a drop in energy and an increase in feelings of depression.

How They Interact:

Robbins argues that these three elements of the Triad influence each other. For instance, changing your focus can change your language, and both can lead to changes in your physiology. Similarly, consciously adjusting your posture can positively impact your focus and the language you use.

In practice, if you find yourself feeling low or disempowered, you can intervene in any one of these three areas. You might change your focus (look at what you can do rather than what you can’t), use more positive and empowering language, or change your physiology (move your body, adjust your posture, change your breathing). Any of these changes can lead to shifts in the other areas, creating a positive feedback loop that enhances your overall state.

Understanding and utilizing the Triad can help you better manage your emotions and actions, leading to more effective personal and professional interactions.

Good luck and see you in two weeks. 

Challenge for you send me the RPM filled for you project on Wednesday  April  24th

 

Have a nice weekend. And plan some time for yourself and your girlfriend to stay in balance. 

Cheers, Debbie