“Stay in the chair.” It’s one of the mantras used within writing groups at UCSD in order encourage progress on long writing projects. Below are some tips for staying in the chair. The list is broken down by the type of issue impeding focus too—super nifty.

Truthfully, this is one of the most helpful lists I’ve been given for productivity in graduate school.

Keep a notebook or scratch paper nearby, use it to jot down:

• “Rabbits” — things that pull you away (and down a “rabbit hole”).
• Next steps/homework — other writing tasks that you need to do at another time.
• Observations/insights about your writing practices.
• Worries/self-talk/thoughts you have about yourself, your project, your writing.

When you keep getting distracted:

• Set a target amount of time and set a timer. Keep incrementally increasing the time.
• Check your bodyguard — mindfully observe the distraction and reflect on what about the current task is making your uncomfortable, anxious, or bored. Acknowledge your discomfort with compassion.
• Turn off the tempting technologies and keep them off for the entirety of your writing session.

When it’s time to take a break:

• Before taking a break, give yourself a specific starting task for when you come back.
• Go outside for some fresh air. Don’t take your phone with you. Sit outside and listen to the sounds of the world.
• Take a walk without your phone. Pay attention to the kinetic energy of your body, the sound of your footsteps, the feeling of the air, etc.
• Stretch.
• Do a breathing exercise.
• Try a progressive relaxation exercise.
• Try meditating for 5 minutes (or listen to a guided meditation).
• Draw, doodle, color.
• Before getting back to work, take a moment to re-focus on your intention and your goal. Gradually bring yourself back to the work.

When you feel tired:

• Set a timer for 5 minutes longer than you want, then take a productive break.
• Focus on a less-demanding task on your task list.
• “Swim in the dark” — focus on making just an inch of progress.

When you feel stuck:

• Set a timer for just 5 minutes about your project or about your thoughts/life. Get all of your thoughts out without judgement.
• Make or update a task list.
• Use a whiteboard and go crazy with ideas. You’ll put order to the chaos later.
• Engage your body — start walking, talking, pacing, gesticulating, whatever!

Treat technology like the tool that it is:

• Try a productivity app (Forest), site blocker (StayFocusd), or task manager (CARROT).
• Keep your phone put away. Turn it off if you can.
• Turn off Internet/Wi-Fi if you do not need it.
• Be mindful of your technology habits. If it is not helping you, adjust your relationship to it.

This tips list is courtesy of the Writing Hub at the Teaching + Learning Commons at UC San Diego. I found it immensely beneficial to my own writing. (I’m actually writing this list up now because I rediscovered it while struggling to finish writing two documents for the Center of Academic Research and Training in Anthropogeny.)

Hope it helps you out.

-A.Y.