From Overwhelm to Execution: How Time-Boxing Can Help You Achieve Your Goals
As we strive to achieve our goals and live a fulfilling life, one of the biggest challenges we face is managing our time effectively. We often feel like there's never enough time in the day to get everything done, and it can be easy to get sidetracked by distractions and interruptions. Trying to account for the various components of a flourishing life can be daunting. Which brings us to the question of how we can better resist feelings of overwhelm and live as purposefully as possible.
One of the most useful strategies that can help us overcome these challenges and make progress towards our goals is time-boxing. Time-boxing is a technique that involves setting a specific amount of time to work on a task, and then focusing exclusively on that task until the time is up. This technique can help us stay on track, avoid distractions, and make better use of our time.
In fact, research has shown that time-boxing can be an effective strategy for improving productivity and reducing stress. Researchers have found that time-boxing is associated with increased productivity, improved time management skills, and reduced stress levels. Similarly, a study published in the Journal of Applied Psychology found that time-boxing was associated with improved self-regulatory processes and adaptability (Bell & Kozlowski, 2008).
In his book Indistractable, Nir Eyal advocates for time-boxing as a powerful tool for managing distractions and staying focused on our goals. Here are five steps you can take to implement time-boxing in your own life:
Identify your goals: The first step in time-boxing is to identify your goals and the tasks that need to be completed in order to achieve them. Write down a list of tasks and rank them in order of importance.
Backwards plan: Break down your goals into smaller chunks, then identify how much time each smaller step will require. Place them into your calendar accordingly.
Time-box: Designate blocks of time to work on the chunks and block out all distractions during those blocks. A good rule of thumb for managing those distractions is the “20 second rule”. Set up your work environment so that it takes you at least 20 seconds to engage in any potential distraction. Doing so will increase the chances that you won’t engage.
Set time limits: Once you've identified your tasks, it's time to set time limits for each one. Be realistic about how much time you'll need to complete each task, and set a timer for that amount of time. During that time, focus solely on the task at hand and avoid any distractions or interruptions.
Take breaks: It's important to take breaks between tasks to avoid burnout and recharge your energy. Schedule in breaks of 5-10 minutes between tasks to stretch, walk around, or do something else that's restorative.
As the famous saying from Benjamin Franklin goes, "If you fail to plan, you are planning to fail". Without a clear plan and strategy in place, we can easily get sidetracked by distractions and randomness. Time-boxing is a powerful technique for liberating ourselves from the chaos of that randomness and distraction. By setting clear goals and time limits, we can make intentional choices about how we spend our time and make progress towards our most important objectives. As Eyal writes in Indistractable, "Time-boxing is about using your time more intentionally, so you can make progress towards the things that matter most."
Incorporating a strategy like time-boxing into your daily routine may require some adjustments to your current habits and practices. So, here are a few more tips to help you get started:
Take time at the start of your week (or the end of the previous week) to prioritize your tasks based on their importance and urgency. This will help you stay focused on the tasks that will have the biggest impact on your goals.
Be realistic about how much time you'll need to complete each task. If a task takes longer than expected, adjust your time limits accordingly.
Use a timer or a time-tracking app to keep track of your time and stay on track. Use the results of your time tracking to adjust your plan for the following week and dial in the accuracy of your estimates.
As always, here’s to your journey toward greater well-being, performance and, of course, antifragility.
Nick and Adam
References:
Eyal, N. (2019). Indistractable: How to Control Your Attention and Choose Your Life. BenBella Books.
Bell, B., & Kozlowski, S. W. J. (2008). Active learning: Effects of core training design elements on self-regulatory processes, learning, and adaptability. Journal of Applied Psychology, 93(2), 296-316.
