My presentation about Mental Health with corporate lifestyle at Salesforce #MotihariMeetup today. Here is the link to the Salesforce event: https://trailblazercommunitygroups.com/events/details/salesforce-salesforce-developer-group-motihari-india-presents-tips-expert-advice-for-healthy-mental-corporate-lifestyle-work-life-balance/

1. FINDING PEACE
W I T H N E W N O R M A L
ABHINAV GUPTA
SALESFORCE MVP/ARCHITECT
CONCRET. IO
MOTIHARI MEETUP
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2. Abhinav Gupta
A
B
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2002-2003: Started with Microsoft (Hobby)
2004: Fortunate to start with Java
2008: Very thankful for opportunities to work
on Salesforce
2013: Started Concret.io (Salesforce
PDO/ISV/CONSULTING Partner)
2021: Very blessed to be able to code LWC,
despite being a CEO. (#passion)
Own/Family Time/Space
Video games: Counter Strike, Tekken,
Catan/Colonist
Movies/Web Series/Music
Love:
Connect/Follow me on LinkedIn only, I am not very interested and
active on Facebook and Twitter for my own peace these days.

3. COVID 19
Its impact is much more
beyond the usual

4. INCREASE IN ANXIETY/DEPRESSION
2019 VS 2021
https://www.kff.org/coronavirus-covid-19/issue-brief/the-implications-of-covid-19-for-mental-health-and-substance-use/

5. WORKING AGE GROUP 25-49 IS MOST
IMPACTED,
AFTER COLLEGE KIDS AGED 18-24
https://www.kff.org/coronavirus-covid-19/issue-brief/the-implications-of-covid-19-for-mental-health-and-substance-use/

6. Agenda
Let's talk about what we can do as a
"working group" to make us mentally
stronger.

7. 4 quadrants of work.

8. NATURE
OF
WORK
UNNECESSARY
Unattractive & Unproductive
tasks, which you might not
love at all. Arranging desk
etc.
NECESSARY
Productive & unattractive
tasks which must be done, i.e.
meetings, finances
DISTRACTING
Attractive & Unproductive
tasks, that appeal to you the
most. Like social media,
emails, slack etc
PURPOSEFUL
Productive & Attractive Tasks
which you LOVE to do. Maybe
"coding"

9. Are you on Autopilot
mode?
E a c h d a y , a l l f o u r q u a d r a n t s ( t a s k t y p e s )
c o m p e t e f o r o u r a t t e n t i o n .
T h e m o r e w e ’ r e o n a u t o p i l o t , t h e m o r e
t i m e w e ’ l l s p e n d i n t h e w r o n g q u a d r a n t s .

10. How Autopilot works?
H A B I T
A s m a n y a s 4 0 % o f o u r a c t i o n s a r e
h a b i t s . T h e y d o n ’ t r e q u i r e c o n s c i o u s
t h o u g h t o r h e a v y d e l i b e r a t i o n .

11. Is this your habit?
Y o u c o d e , c h a t , e m a i l a n d d o s o c i a l a s w e l l .

12. Costs of interruptions
An “unrelated” interruption (not having to do with the current
task) causes us to take on average 25 minutes to get back on
task. Before resuming, we tend to work on 2.26 other tasks on
average.
As we age, our attentional space shrinks. This makes it more
difficult to get back on task;

13. Interruptions increase working
hours & reduce your reputation.
Interruptions deliver low-quality "Necessary/Purposeful"
work.
For finance people, they might do a calculation wrong, i.e.
bad formula in excel.
Developers might leave more bugs or might take more time
debugging.
Eventually, you will spend more time finishing the same task
today, and it will come back to you as a rework/silly error
soon.

14. Distraction Free Mode
DnD (Do Not Disturb) Mode.
Put computer into DnD mode.
Put Mobile into the DnD mode or in another room.
Use different browser profiles, for social and work.
Configure VIP/Priority contacts in email, to avoid ad-hoc
unnecessary alerts.
If you are not distracted by music, use headphones.

15. DND
("DO NOT DISTURB")
MODE
It's available on all
iPhones/iPads/androids/PCs/macs

16. Configure DnD for
emergency alerts only.
All smartphone's DnD modes allow calls/messages, from key
people like close family, and friends only.
Some mobiles allow tuning apps, which can notify in DnD
mode.
All other notifications can wait to let you finish the key task
in hand.

17. USE PROFILES IN
BROWSER
One for Work, and other for Personal
Stuff

18. Personal Browser
Profile
Make it loud with vibrant colors etc. You must know that you
are in a personal space on your computer.
Login to all social on personal profile only, like FB, Twitter,
LinkedIn, etc. This will make using social media while working
an intentional effort and a guilt-ful switch.
Best is to keep social limited to Smartphone :)

19. Enter *Intentional*
Distraction Free Mode
Set an **intention**, for 15-30 mins or max 1 hour.
It's your smallest goal for the present moment.
Turn on DnD on laptop & mobile.
Put all your intention, and focus on this single task.
90% of the time, you will end your work mode in < 30 mins, with top quality
work done, with a feeling of accomplishment.
Now reward yourself, with anything you love with full attention again, i.e.
5-10 mins of walk, social media, call a friend, chat with family, playing with
pets. People will appreciate your focus on them.

20. Watch yourself
How much of your time you spend intentionally
How long you can hold your focus in one sitting
How long your mind wanders before you catch it.
** Isn't it like meditation thruout the day

21. Don't overwhelm
yourself
The mode we discussed might overwhelm many of
you, use it cautiously maximum of 1-3 times a day to
start with, for the most necessary/critical/"purposeful"
tasks. Start with an intention to be focused on a task
for 15 mins only, if you love the process, increase the
time.
** Habitual tasks, can be done without much intention.

22. DEALING
DISTRACTIONS
NO CONTROL/ANNOYING
Office visitors, team
members who ping
randomly, or non-urgent
emails, loud colleagues,
construction noises.
Action: Deal with it, get back
on intention asap.
NO CONTROL/FUN
Fiance shared meme,
mom/spouse called.
Action: Enjoy it, and get back
to intention asap.
CONTROL/ANNOYING
Emails, Text, Adhoc Calls
Action: Enable DnD or finish
purposeful work early
morning.
CONTROL/FUN
Social/WhatsApp/Twitter/FB
Action: Enable DnD, reward
yourself with social after
your focus mode is over.

23. Why so much focus?
While working from home, work can stretch throughout the day.
If you set small focused goals thru out the day, with multiple small
achievements in a single day. You feel accomplished by end of
the day.
You will actually deliver more office work in LESS TIME. Which gives
you more personal space/time for yourself to do whatever you
love most, i.e. Netflix, Social, Exercise, Family, Friends, etc.
Imagine you go back to your personal space with a sense of
accomplishment. Your family/friends will note the difference.

24. Conclusion QUALITY FOCUSED WORK
Feel accomplished, deliver more in
less time, with limited distractions.
Make it a habit.
REWARD YOURSELF
with distractions, social,
meditation, friends/family time,
exercise, Netflix, etc. Make this a
priority and habit too.
PEACE
You will surely feel more peaceful,
with above recipe.

25. Credits
SUMMARY BLOG
https://thomasjfrank.com/hyperfocus-by-chris-
bailey-summary-and-notes/
MY FAV BOOK
Get it from Amazon,
or listen on Audible.
It was good to have a summary of
"Hyper Focus" book in this blog:

26. Thanks
HOPE YOU WILL FIND YOUR WAY TO PEACE SOON.