Tips for concentration, motivation and focus at work

[steph298]

Hi everyone. I desperately need help concentrating at work. I have a highly intensive workload, I am a publicist for a publishing company. I have been seeing a psychologist for almost a year, but only diagnosed with depression about a month ago by my GP and I've been on SSRI antidepressants about three and a half weeks. I felt minimal side effects to begin with, a bit queasy, a few sleepless nights, but soon felt back to normal. Only problem being normal is completely unmotivated and unable to concentrate. For almost two months I have come to work and just sat at my desk doing absolutely nothing, flicking through online shopping websites, social media etc. I am getting the absolute bare minimum done, replying only to emails that are urgent, and letting the rest slide. My job requires me to work several months in advance which means I I am going to be feeling the impact of letting work slide for a while. Every morning I wake up and tell myself today is the day I am going to get it together, yet I arrive at the desk and sit down and feel like there's a huge wall in front of me. It feels like I'm stuck in a jelly mould and don't have the energy to get out. Does anyone have tips for staying focused at work? 

[JessF]

Hello steph, it sounds like you may need to 'micromanage' yourself to help you push through this phase. I have been in situations where work doesn't have any immediate deadlines, and it is very easy to procrastinate. 

I'd suggest you start writing up some project plans for what you have to do over the next few months, but make them incredibly detailed, down to what you need to be doing day by day. Block out your calendar in small increments, so you have something specific to be doing in each half hour block, and also take regular small breaks to get up, walk around, make a cup of tea or coffee, or go outside for a bit. 

Do you have a manager that you check in with as well, or any team meetings? I find that if you're in a situation where you have to keep others updated on what you're doing, it helps keep you motivated.

[gld]

Hello Steph, I am lucky with motivation at work as i have to answer to a chain of command. Ground workers are lucky they have no big demands only do your job and follow the rules. 

At home it is totally different i feel very unorganised and unmotivated. I find myself sitting sometimes at the computer doing my online studying and  achieving very little. When i get on the online to join our interaction chat sessions i become more switched on and eager to seek answers for my assessment questions.

Just wondering if you have a self driven junior eager to learn in your office who you could take under your wing and help mentor them.  While you are  mentoring them get them to assist you with your workload. I find when i have interaction with others i seem to become more motivated and productive than when i am by myself. They say two people can do the work of three.

After you have mentored the junior in your part of the team and you feel they have the skills to do what you normally do, book a holiday. You might have to reboot yourself and relax after being spent for a long period of time. 

[Dwwmills]

Hello steph298.

If you are having trouble with the side-effects of the
medication you probably need to speak to your GP and they may have the answer.
The next step would be to see a specialist in this area e.g. a psychiatrist. A
psychiatrist specialises in diagnosing and treating mental illness. They
prescribe medications and deal with their side-effects on a daily basis.

Good luck. I hope things work out well.

[IAMTHAT_IAM]

Hello Steph298 & everyone

Dwwmills is right about psychiatrist, I have demotivated zombie state and my job was full on so I changed meds and have never looked back. Falling in love always seems to motivate me also, there seems to be a huge amount of give a shit & energy that I wish could be bottled appear at this time.

Good luck Aaron

[Dwwmills]

 Hello steph298.

I just had a further thought and please don’t take this as
pressure to see a psychiatrist.

In my state psychiatrist are extremely hard to get in to
see. Some have closed their books to new patients and others have extremely
long waiting lists e.g. 3 to 6 months. One way of getting in to see a
psychiatrist quicker is to find a psychologist who has a psychiatrist retained
to help their patients. Psychologists with larger practices in my state quite
often have this arrangement. You book in to see the psychologist, which is not
a bad thing, and then they refer you to their psychiatrist if necessary. A
doctor’s referral is necessary to be able to claim back benefits from the
psychiatrist.

Hope this helps.

[thisaquarian]

Hi steph,

Do you still love what you do? Does it have enough structure for you? Sometimes when you move through life and things change, your needs at work will change.  

At my work I have a very proactive (almost micro managing) manager, and we are to report our plans at the beginning of the day and sometimes several times throughout the day as WELL as having a schedule he set out.  When to see clients. When to have lunch, etc.  The thought of it makes me cringe, and as I write, I am thinking how could I ever want to work there?  However, it does make me feel "safe" and focussed.  I'm not the sort of person who could ever do online study without significant structure, or have a work from home job.

If I ever go off track, and find myself procrastinating, or getting caught up in a discussion which helps me procrastinate, then I can go to my manager or review my schedule, to remind myself of what I should be doing.  The reason why I stay, and enjoy my job, is I get to help people, and help them towards a goal, and that makes me feel really good.  And my team mates (and even the proactive manager) are really fun to work around.

I guess where I am going with this is - think about if you're getting what you need from work.  If you need more structure or goals or mini-projects perhaps talk to your manager.  Long term do you think you would benefit from a career change? Are you interested in any other areas? Set aside some time to consider this and if it is what you're doing that you love and are passionate about perhaps the first option of talking to your manager will be beneficial.