It was not so long ago we were all celebrating the beginning of a new year. We all shared our new year's resolutions and designed a plan of action. In the first week of January, we all sensed that 2020 was going to be the year of vision and high expectations. However, no one predicted a change would occur that would alter our personal & professional life.

The COVID-19 virus inserted itself into our daily regime. Focus on our health & wellbeing has sent physicians & scientists searching for answers while heads of state pressed pause on the economy. During these times, focusing on our resolutions and goals seems senseless. However, the opportunity to shift your attention from the pandemic to your goals is the key to maintaining some sense of control. Whether you're working from home or temporarily out of work, making the best of an uncontrollable situation will not only aid in relieving mental fatigue, it will propel you into a new level of opportunity. In this article, I provide 10-steps to help you keep focused on your goals during the COVID-19 quarantine.

Step 1 - Limit Media: Stop responding to notification on your phone and turn off your television. The best thing you could so RIGHT NOW is reduce time on news and media outlets. The enormous wave of information may become confusing and lead to increased anxiety. Find a replacement for social media. Meditation and deep breathing exercises once or twice a day provides the relief you need. You can also limit media time by

doing little things around the house when you take a break. For example, do laundry or declutter a shelf or draw. If you have a backyard or a deck, take a leisurely walk to change scenery and stretch your legs.

Step 2 - Define Workspace: Set up an area that you will do work regularly. Yes, this is the time to turn that closet or catch-all room into a much-needed home office. You don't need a lot of space to set up. A 48" table with an electrical outlet will do just fine. Make sure that the area you provide has all the things that you need. You don't want to spend half the day looking for pens, papers, books, or your cordless phone. You may find that the workspace you create is perfect for journaling, reading or artwork.

Step 3 - Define Your Schedule: Setting up a schedule during quarantine is essential to getting things done! Mastering the art of effective scheduling will relieve some of the anxiety associated with adjusting to remote work life while working toward your daily goals. According to Helen Crosson, director of Half Hollow Hills Library on Long Island, NY, making a to-do list the night before helps her remain focused the next morning. To-do lists help lay a foundation for task achievement. Furthermore, understanding the scheduling process will help you leverage your resources. Check out Mindtools 6-step process for scheduling your day.

Step 4 - Create Boundaries: Share your schedule with your family or roommate. Communication is the key to minimizing conflicts. During time scheduled for working on your daily goals, do not allow interruptions. Kindly ask your family member or roommate to wait until you take your break. If you’re in the middle of a task, using your kind & considerate voice ask them “can it wait until I’m finished with what I’m currently working on?”. You don't want to stop when you are interrupted. Not unless it's an emergency, you should abide by your schedule and routine. Setting up boundaries will not only help you get things done; it will provide an example for everyone to follow.

Step 5 - Stay Social: Set up FaceTime and Zoom conferences with peers. During this time, talk about coping mechanisms. Share what's working for you. Ask for advice and prioritize goal/work related tasks. All other information can go into an email. In fact, at the end of each meeting, you should send an email to attendees outlining responsibilities & assignments discussed at the meeting. In addition to work, set time aside during the day to chat with some friends or set up an online support group.

Step 6 - Eat Well: Eat well-balanced meals fortified with vitamins & nutrients. Although impulse eating and snacking is a source of comfort during uncertain times. If your goal is to get healthy in 2020, you don't want to slow down your digestive system with alcohol, salt, & sugar. Both factors can slow down your metabolism and decrease your immune system. Health coaches have advised their clients to consume meals at the table. "Do not eat on the sofa, in the bedroom or at the computer because you may consume more than you need without realizing how much you eat." This behavior model can lead to weight gain and even chronic ailments.

Step 7- Sleep Well: Because of increased anxiety, it may be difficult and a struggle for most to get at least 7-8 hours of sleep. Lack of sleep contributes to a lack of focus and lethargy. Lack of cognitive functioning can pose a threat to goal achievement. Health physicians recommend that you stay rested by turning off your television and telephone at least 60 minutes before you go to sleep. Again, breathing and meditation in the evening can also provide an intro to a good night's sleep. Lastly, set up a pre-bedtime routine. A pre-bedtime routine will alert your mind and body that you're about to go to sleep like a pre-workout drink. A pre-bedtime routine will act as a relaxant and will trigger wind-down behaviors.

Step 8 - Ask For Assistance: Ask your spouse or children for assistance doing chores around the house if you're working remotely or you may need to take some "Down Time". If your home alone and you need help with work, reach out to a co-worker or your manager. Maybe calling a friend or a family member can help you sort out your feelings. If your anxiety levels increase to the point where you feel as though you need someone who can provide expert care, consider calling a counselor or mental health professional. Headspace & Mental Health America can provide the assistance you need via voice or video communication.

Step 9 - Exercise: Working out is probably the last thing you're thinking about during quarantine. However, exercise has a host of benefits. For example, you are increasing your endorphins, which will help ward of depression. Exercise can also boost your immunity. According to Singer-Songwriter Phil Loft, running early in the morning has helped him increase his focus. "I'm practicing social distancing, so jogging early in the morning allows me to get a quick 30 minute run. When I come back, I feel refreshed and ready to create." It may be a good idea to set-up a short exercise routine. There are several online options available, and if you're not the exercise routine type, upload your favorite playlist, crank up the music and dance!

Step 10 - Learn Something New: Take this time to learn about something different. Watch a documentary or read a book about fashion or marine science. Try to engage your brain with something other than what the media is spoon-feeding you. Be intentional with your learning goal. Whether it's 10 or 30 minutes a day , set the time aside to embrace and absorb the learning activity. In addition, learning provides a sense of accomplishment. Individuals who are open to learning new things have an increased sense of confidence and well-being.

Final Thoughts

Staying focused on your goals during the Covid-19 quarantine is an arduous task but attainable if you develop a plan. Don't be surprised if you adapt this plan as a daily routine after the quarantine is over. In fact, creating a strategy to stay focused will enable you to become aware of your goals as well as become mindful of accessible resources and skills.

If you need assistance with developing a plan to keep you focused on your goals during quarantine, please email: info@tywanawilliams.com. Finally, don't forget to comment below and subscribe to the site. You will be notified when new articles are uploaded.