10 Tips on How to Stop Chasing Time
Many of us feel trapped in an endless race, always chasing time.
Between work responsibilities, family obligations, and personal tasks, the feeling of being overwhelmed can quickly set in.
However, science offers strategies to help us regain control and manage our time better.
Researchers have explored methods to organize our days, reduce stress, and improve our well-being.
Here are 10 science-based tips to help you stop chasing time.
1 – Use Your Biological Rhythms for Optimal Productivity
According to a study by Marques and Pires (2021), it is essential to understand and respect your biological rhythms to maximize productivity.
Everyone has times of day when their energy and focus peak, known as “performance peaks.”
For some, it’s the early morning hours, while for others, it’s the afternoon or evening.
Leveraging these moments allows you to complete the most demanding tasks, while low-energy periods can be reserved for less stressful activities.
By respecting your natural rhythms, you not only work more effectively but also reduce stress and fatigue.
Practical Tips:
- Identify Your Peak Hours: Spend a week closely observing your energy levels throughout the day. Note when you feel most focused, creative, and motivated. Once you identify your peak hours, reserve them for tasks requiring the most thought or creativity, such as writing a report, planning a project, or solving complex problems.
- Schedule Breaks: To maximize productivity, it is crucial to incorporate regular breaks into your workday. Studies show that the brain can concentrate optimally for 60 to 90 minutes before needing a break. After an intense work period, take 10 to 15 minutes to step away from your desk, walk, stretch, or simply take deep breaths. These breaks recharge you and help you return to your tasks with a fresher mind and better focus.
2 – Create an Effective Work Environment
According to an article by Satrasala (2023), a well-organized work environment can significantly impact your ability to stay focused and productive.
Organizing your space is not just about aesthetics; it directly influences your efficiency and stress levels.
A cluttered space often creates a sense of mental chaos, while a clean and organized space helps you focus better on your tasks.
Practical Tips
- Organize Your Space: Spend a few minutes each day tidying up your desk. Declutter your space by keeping only the essentials for the task at hand. Use storage boxes, file cabinets, and organizers to group documents and supplies. A clear space not only clarifies your mind but also reduces the time you spend searching for items or documents. Additionally, an organized environment can boost your motivation to work.
- Control Digital Distractions: Constant emails, social media, and apps notifications can disrupt your workflow and fragment your attention. To minimize these distractions, set your phone to “Do Not Disturb” mode during intense work periods. Disable unnecessary notifications on your computer and use specific apps, like “Focus Commit,” to block distracting websites. Schedule specific times throughout the day to check your messages and emails, for example, three times a day (morning, noon, and late afternoon). This allows you to stay focused on your priority tasks without being constantly interrupted.
3 – Prioritize Your Tasks and Overcome Procrastination
Sharma’s research (2024) highlights the importance of task prioritization to combat procrastination.
Many people become overwhelmed by secondary tasks or put off important ones due to fear of failure or their complexity.
However, when you clearly define your priorities, you focus your energy where it’s most needed, reducing the feeling of being overwhelmed and boosting overall efficiency. For more on overcoming procrastination, I recommend reading my comprehensive article on how to stop procrastinating.
Practical Tips:
- Use the Eisenhower Matrix: This method involves categorizing your tasks into four groups: urgent/important, non-urgent/important, urgent/not important, and non-urgent/not important. Focus first on urgent and important tasks, as these have the greatest impact. Less urgent tasks can be scheduled for later, while unimportant tasks can be delegated or eliminated. This prioritization helps you stay focused on what truly matters and avoid being sidetracked by minor tasks.
- Break Down Tasks: Large tasks can feel intimidating, which can lead to procrastination. Breaking them down into smaller, specific steps is the key to making them more manageable. For example, instead of tackling “write a report” as one task, break it down into subtasks like “research for the introduction,” “write the introduction,” “create the report outline,” etc. Each small step brings you closer to the final goal while enhancing your sense of accomplishment and motivation.
4 – Test Different Time Management Methods
According to Shakirova et al. (2022), trying different time management methods is essential to find the one that works best for you.
Each person has different habits and work styles, so it’s important to adopt a method that suits your rhythm and needs.
Testing different approaches lets you discover what optimizes your productivity and helps you stay motivated.
Practical Tips:
- Try Daily Planning: Start each day by spending 10 to 15 minutes listing the tasks you want to accomplish. Organize them by priority and importance. Planning your tasks in this way creates a roadmap for the day, helping you stay focused on your goals and allocate your time more effectively. You’ll also be able to see more clearly what you have accomplished by the end of the day.
- Track Your Progress: Each evening, take a few minutes to review what you have accomplished and note any challenges faced. This daily reflection helps you identify what’s working well and what needs adjustments. For example, if you notice certain tasks take longer than expected, you can adapt your schedule accordingly. By continuously tracking your progress, you can fine-tune your time management methods to improve productivity day by day.
5 – Protect and Adapt Your Time
According to Adidharma and Chung (2023), it is crucial to structure and protect your time to remain productive.
Time is a valuable resource, and it’s easy to get distracted by unexpected demands or tasks that don’t align with your priorities.
The key is to learn to say “no” and to adapt your plans to handle unforeseen events without compromising your main goals.
Practical Tips:
- Block Time Slots: Set specific time slots in your day to work on important tasks. During these periods, avoid responding to emails or calls and make it clear to others that you’re unavailable. Protecting your time in this way is essential to focus on high-value activities. Use apps like RescueTime to track how you spend your time and identify when you’re most productive.
- Build in Buffer Times: Even with meticulous planning, unexpected events can arise. Schedule buffer periods in your timetable to handle these situations without disrupting your primary tasks. For example, allocate 30 minutes each afternoon to manage last-minute urgencies or to take a break if a previous task took longer than expected. This flexibility allows you to readjust your priorities as needed without feeling overwhelmed.
6 – Make Realistic and Specific To-Do Lists
Research by Gupta and Chitkara (2018) recommends creating clear and achievable to-do lists to stay organized.
A well-designed to-do list serves as a guide throughout the day and helps you stay on track with your goals.
However, it’s important to ensure your list isn’t too long or vague, as this can become a source of stress and procrastination.
Practical Tips:
- Set Achievable Goals: Focus on 3 to 5 essential tasks per day, avoiding overloading your list. By limiting the number of tasks, you can give them the attention they deserve and complete them without feeling overwhelmed. This also boosts your sense of accomplishment at the end of the day.
- Be Specific: Define your tasks clearly and specifically. For example, instead of writing “work on the project,” note concrete steps such as “write the introduction of the report” or “research for section 1.” A well-defined task is easier to tackle and allows you to track your progress more effectively.
7 – Plan for the Long and Short Term
In their study, Valente et al. (2024) explain that long- and short-term planning is crucial for reducing stress and avoiding procrastination.
Having a clear vision of your long-term goals and knowing how to break them down into daily tasks helps you stay on track and maintain your motivation.
Practical Tips:
- Create a Weekly Plan: At the start of each week, take the time to plan your upcoming days. Write down important tasks, meetings, and deadlines. This will give you an overview of your priorities for the week and allow you to spread out your tasks more evenly. Use tools like Nifty or Wrike to organize your tasks in visual and accessible boards and calendars.
- Break Down Long-Term Goals: If you have a long-term project or goal, break it down into monthly, weekly, and daily steps. This will allow you to work progressively and avoid feeling overwhelmed by the scale of the task. For example, if you need to complete a project in two months, identify intermediate steps you can accomplish each week to make steady progress.
8 – Use Technology Tools to Manage Your Time Better
The study by Satrasala (2024) highlights the importance of apps and digital tools to organize and track your activities.
Current technologies, particularly time management apps, offer a wide range of features to help you plan, track, and optimize your time usage.
They can help you identify when you’re wasting time and automate certain repetitive tasks.
Practical Tips:
- Use Suitable Apps: Many time management apps can help you organize your tasks effectively. RescueTime tracks your computer usage and identifies activities that waste time. Taskade and Nifty are great for creating to-do lists, Kanban boards, and organizing projects. DeskTime and TimeCamp help you track your working hours to see where your time is really going. Focus Commit helps block online distractions, while Drag organizes your emails and tasks directly in your inbox. Finally, Wrike offers project management tools to distribute tasks and track progress within a team.
- Automate Repetitive Tasks: Use automation features in these apps to schedule reminders, track time spent on different tasks, and organize your projects with just a few clicks. This frees up mental space to focus on higher-value activities.
9 – Automate Repetitive Tasks
According to Panchenko (2023), automating repetitive tasks is a key strategy for saving time and improving efficiency.
Routine tasks, although often necessary, can take up a large portion of your day if not managed efficiently.
By automating them, you reduce mental load and gain time to focus on more strategic tasks.
Practical Tips:
- Use Virtual Assistants: Set up automatic replies for your emails, use scheduling apps like Calendly, or adopt tools like Focus Commit to block distractions during intense work periods. This helps you automate administrative tasks and reduce time spent on repetitive activities.
- Simplify Processes: Create templates for repetitive tasks, such as emails or reports, to save time. For example, if you often write similar emails, prepare response templates that you can customize. This allows you to reply faster while maintaining professional communication.
10 – Develop a Work-Life Balance
According to the study by Skryhun and Nyzhnyk (2020), it is essential to maintain a healthy balance between work and personal life to avoid burnout.
Time management isn’t just about organizing your workday; it also involves setting aside time for rest, leisure, and social relationships.
Finding this balance is key to sustainable well-being and improved productivity.
Practical Tips:
- Set Boundaries: Define clear times for work and personal activities. When your workday ends, disconnect and engage in activities that recharge you. For example, turn off your work computer at a set time each day and mute work notifications on your phone. Respecting these boundaries helps you avoid burnout and fully enjoy your free time.
- Take Time for Yourself: Regularly set aside time for activities that bring you joy, such as reading, exercising, or spending time with loved ones. These moments of relaxation boost your energy and allow you to return to work with a clearer mind and renewed motivation.
Conclusion
Time management is a universal challenge, but it is possible to regain control and stop chasing time by applying proven scientific strategies.
Every tip covered in this article, whether it’s identifying your biological rhythms, creating an efficient work environment, prioritizing tasks, or using technological tools, aims to help you organize your days in a more balanced and serene way.
Adopting these practices doesn’t just mean getting more done; it also means balancing your personal and professional life better, reducing stress, and improving your overall well-being.
Change won’t happen overnight, but by gradually integrating these strategies into your routine, you will notice a significant improvement in how you manage your days.
Ultimately, the key is to work smarter, not necessarily harder.
So, take a moment to reflect on the tips that resonate with you the most and start applying them today.
You’ll see that it is possible to slow down, breathe, and move forward without the constant pressure of time.
If you are interested in the topic of productivity, I invite you to discover all my articles on productivity.
If you are looking for tools to improve your time management skills, I recommend you read my article on the best time management apps.
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Français : Comment arrêter de courir après le temps : 10 conseils issus de la science
Italiano: Come smettere di rincorrere il tempo: 10 consigli basati sulla scienza