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¿De bajón por volver a la rutina? Consejos de experto para acabar con el síndrome postvacacional De bajón por volver a la rutina getty images
No falla. Deberías estar a tope de energía, con las pilas cargadas para retomar tus actividades con vigor y entusiasmo después de un merecido descanso, pero todo lo que sientes es un malestar que se acrecienta según se acerca el momento de volver a fichar. No es consuelo pero debes saber que no estás solo. Según la Sociedad Española de Medicina Familiar y Comunitaria (SemFYC), alrededor del 30% de la población sufre los efectos del síndrome postvacacional .
Dos millones de personas sufren episodios de depresión aguda en España
Este mal se traduce en síntomas como fatiga , falta de motivación , nerviosismo , trastorno del sueño , dificultades para concentrarse tras las vacaciones e incluso tristeza . Al fin y al cabo, los seres humanos somos muy adaptables, pero necesitamos un tiempo mínimo para amoldarnos a un cambio drástico que llega de un día para otro. Sin embargo, un momento como este también es perfecto para cambiar de hábitos o establecer nuevas rutinas más saludables y productivas .
No hay mal que por bien no venga, y el síndrome postvacacional también puede ser la señal que necesitas para dejar de procrastinar y tomar el control de tu tiempo y energía. En ese sentido, Miguel Navarro, CEO de Productividad Feroz y experto en hábitos, productividad y biohacking, nos ofrece algunos trucos para retomar nuestro rumbo con mayor enfoque y determinación .
El compromiso de los 5 minutos Muchas veces lo que más nos cuesta es arrancar, y a partir de ahí todo va más rodado. Una fórmula efectiva para dar el primer paso consiste en comprometerse a trabajar en algo durante solo cinco minutos , un cantidad de tiempo que puede ser suficiente para romper la inercia . Una vez vencida la resistencia inicial, las personas en general se sienten más motivadas para continuar, por lo que esos cinco minutos iniciales terminan siendo mucho más eficaces de lo que creemos.
El sistema de las dos fases Planificar bien tu tiempo para asegurarte de que finalizas las tareas asignadas es crucial. Y para ello, nada mejor que el sistema de las dos fases. Por ejemplo, si dispones de una hora para realizar un trabajo que requiere tanto de planificación como ejecución , en la primera fase deberías dedicar un tiempo a pensar y planificar cómo abordar la tarea. Es importante que sea un tiempo limitado (20 minutos) porque si no podrías quedarte anclado en esta fase sin pasar nunca a la segunda fase, la de la acción . Aquí debes ejecutar el plan desarrollado. De esta forma, te aseguras de que la tarea se complete en el tiempo establecido.
Tener una visión Aunque no seas consciente de ello, tu percepción de la realidad está muy influenciada por los sesgos y configuraciones mentales que has desarrollado. Por eso es vital definir con precisión lo que quieres lograr . Esto te permitirá mirar hacia el futuro con propósito y dirección . Esta claridad te servirá de guía y motivación, ayudándote a superar las limitaciones que imponen tus propios prejuicios.
El modo borrador De poco vale quedarte quieto lamentando ese error que cometiste y no atreverte a avanzar. Las oportunidades surgen para aquellos que se mueven, incluso sin tener todo perfectamente claro. El llamado modo borrador es una mentalidad que se enfoca en el progreso y no en la perfección. Es una herramienta que se basa en romper la inercia y en avanzar, confiando en que puedas ajustar y mejorar sobre la marcha . Cuanto te sientas paralizado por la duda o el miedo, activar el modo borrador te permite empezar a trabajar sin preocuparte por los fallos o las imperfecciones.
Las tres tareas Cuando te sientas abrumado por una gran cantidad de tareas que tienes que acometer, una manera de salir de esa parálisis es elegir tres y enfocarte en completarlas. Al poner el foco en las tareas esenciales, reducirás la dispersión mental y aumentarás la productividad. Esta estrategia simplifica tu enfoque y te permite avanzar con claridad y propósito , sin sentirte agobiado.
Tu hora de poder Siempre hay un momento de la jornada en la que tu energía y concentración están en su mejor momento, es cuando puedes abordar las tareas más desafiantes con mayor eficacia. Por muy productivo que te sientas realizando las tareas fáciles, la verdadera productividad está en utilizar esta hora de poder, tu máximo de capacidad, para resolver la labor más complicada. Al hacerlo así, tendrás una sensación de avance real, determinación y logro.
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