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Home Isolation Tips From a Submarine Commander

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https://forge.medium.com/find-your-quiet-and-6-other-isolation-tips-from-a-submarine-commander-f7970fcbc43b

forge.medium.com

Home Isolation Tips From a Submarine Commander
After a career of spending weeks at a time underwater, retired Navy officer David Marquet is an expert on making your house feel like a home, not a prison.

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Check-in with people

Check-in with people

If you think about the current situation too much, you might start freaking out from the pressure.
What makes this situation survivable is checking in with each other. Doing so can ease the s...

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Assume good intentions

  • Trust in the other and assume good intent. Even if they annoy you or do something you disagree with, know that they’re doing their best.
  • Pause, breathe and consider how the...

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Think, then act

In a stressful situation, when people often fall back on instinct, deliberate action is indispensable.
So think of your life in terms of a series of "think/do think/do, think/do".

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Find your quiet place

Find your quiet place

When you’re trying to balance work and childcare, while also maintaining your relationship with your partner while in isolation, sleep is usually a low priority. But that's when being rested is imp...

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The 100-zero rule

Either give somebody 100% of your attention or zero.
If you’re half paying attention to your kid or your partner while doing something else, you are failing at paying attention to them an...

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The circle of control

Overthinking about all that could go wrong with the world because of the pandemic is not really helping you.
Focus on what you can control: washing hands, connecting, following rules t...

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Unintended consequences

Unintended consequences

As we face weeks in lockdown, we seem to be sitting a whole lot more. Sitting for over six hours for days can cause a set of health problems. It can create cardio-metabolic problems and create i...

Schedule “movement breaks” 

Set a timer once an hour to remind you to move. Get up and move your body, walk up and down the stairs, or take a brisk loop around the block.

The movement needs to be reasonably active and needs to get you out of breath. Afterward, you will feel more productive.

Find an activity you love

Most people can find an activity that they enjoy. It could be walking the dog, doing pilates, or playing in the garden.

Find the activity you like and get value from and do that.

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Bottomless visual

Bottomless visual

The world in the 21st century is the same it used to be. It smells about the same, sound pollution is pretty stable. But the spill of information and distraction that comes to our vision has grown ...

Information overload

  • Information overload was a term coined in the mid-1960s by Bertram Gross, a social scientist.
  • In 1970, writer Alvin Toffler popularized the idea of information overload as part of a set of predictions about eventual dependence on technology.
  • Another set of academics wrote that information overload occurs when the amount of input exceeds its processing capacity.
  • A 2011 study found that on a typical day, Americans were taking in five times as much information as they had done 15 years earlier.
  • A 2019 study identified that our attention span is shrinking, probably because of digital overload.

Technology pushed too much

It is probably too late to restore our attention span to that of our grandparents. After a decade of smartphone use and social media, the harm is perhaps irreversible.

Part of the problem in this age of overload is the constant insistence of notifications that seeks our immediate attention. When the body jumps to attention and for nothing of particular worth, it can be confusing.

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Burnout When Working From Home

Burnout When Working From Home

Working from home does not necessarily mean we are enjoying life and can’t be in stress. Work can feel dull and monotonous as there is comparatively less movement or change of scenery.

With...

Burnout And The World Health Organization

  • According to the World Health Organization, Burnout is classified as an occupational phenomenon, also known as vital exhaustion.
  • It is a syndrome resulting from chronic workplace stress and anxiety, causing physical and mental problems.
  • The symptoms include energy depletion, exhaustion, increased mental distance, a negative outlook towards one’s job and diminished productivity.

WFH Burnout Symptoms

Burnout is experienced in a different shade at home, where the symptoms tend to be tiredness, confusion, forgetfulness, frustration and anger. As the mood starts to dip slowly, the mind reaches a low state, from which it is hard to climb back.

Taking a vacation is a great idea, to begin with, even if you don’t really go anywhere. The idea is to take a break from your work.

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What Home Feels Like

What Home Feels Like

We often confuse the structural, physical entity that is the house as home. It may be the body of the home, and just like we relate to our body, the home relates to the house structure.

Home Is A Soul

Just as we are extremely lucky if we get one great love in our lives, we should consider ourselves lucky if we get a real home. The abstract concept of a home is almost supernatural, with the house being the architecture, providing shelter. Great architecture is like the external beauty of a person, which may or may not be corresponding to what the person really is from inside.

Nevertheless, the outside is what provides a lust, a longing to see what’s inside.

Architecture Is Fascinating

Architects are creators in the real sense. They can conceptualize and implement great design and arouse deep feelings just by the work they do.

Their work is a siren call for many, both romantic and high in status.

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Keeping fit

Everyone is stressed at the moment and are not sleeping well. Exercise can decrease stress and anxiety. Moving will likely improve your sleep.

Who can exercise

  • If you are under 70 with no underlying conditions, you can walk the dog, go for a run or a bike ride, provided you keep your distance.
  • If you are over 70 and self-isolating, or pregnant, or having an underlying health condition but feel well, you can also go outside for exercise while keeping your distance.
  • If you have symptoms, or someone in your household has them, it is essential to use movement and activity while isolating yourself.
  • If you are unwell, use your energy to get better, but not to be active.
  • If you are feeling better after having had the virus, return to your regular routine gradually.

Chair tricep dips

  • Sit on the edge of a chair holding onto the front with your hands.
  • Place your feet out in front of you (bent legs for easier option or straight legs to make it harder)
  • Lower your elbows to a 90-degree angle before pushing back up.

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How we're sitting

How we're sitting

The childhood advice of sitting up straight, shoulders back, is incorrect.

Sitting this way takes effort. We end up arching our backs by tensing up our muscles. When we tighten them, we...

The tendency to slump

If you tend to slump, you need to learn to lengthen your back. Use the time that you're sitting to stretch yourself against the backrest.

  • Sit with your bottom well back in your chair while moving your upper body away from the backrest.
  • Place your fists on the front lower border of your rib cage, then gently push back on your rib cage so as to elongate your lower back.
  • Then, grab some place of your chair and make yourself taller by gently pushing the top of you away from the bottom.
  • In that position, put your back against the chair's backrest. Ideally, the chair would have some grippy thing mid-back to hold you.

A healthier back

For a healthier back, develop the "inner corset" core strength: the group of core muscles that support your spine. Crunches are not the best exercises for this purpose as they also crunch your discs and nerves.

You should engage particular muscles deep in the abdomen and back; then your muscles can take care of your back.

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Approaching Burnout At Work

Approaching Burnout At Work

Feeling and identifying the signs of job burnout is a powerful way to arm yourself with the strategies and resources needed to prevent it from bringing you down. So if it’s time to...

Routines Against Burnout

Strong morning and nighttime routines increase your productivity levels, ability to focus, and improve your overall mental and physical health. Your routines can include a healthy meal, exercise, reading, meditation, enjoying time with your family and friends.

However you build your routines, they should be full of activities that bring you joy and fulfillment. Self-care is essential to dealing with job burnout.

Burnout Is An Emotional Exhaustion

It’s a syndrome that results from an extreme accumulation of improperly managed workplace stress that can lead to physical, mental, and social consequences.

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Recharging after work

Recharging after work

What we do in our downtime matters. For example, sports-related hobbies are beneficial for recharging because they require active engagement and distract the mind from work-rel...

Balance out your working life

One approach for recharging leads to balance and recovery. It suggests you use your downtime for something unrelated to your job that will refresh you. Think about it in terms of detachment, relaxation, autonomy, mastery, meaning, and affiliation.

You first have to understand which of your needs are least satisfied by your work, then choose hobbies which fulfill these needs. If your work does not offer enough social interaction, pick a social pastime. If your job is not challenging, choose a hobby where you can learn new skills.

Enrichment Theory

Enrichment Theory offers a perspective from work psychology and points out that the skills and experiences we build in our free time can complement our work performance.

It suggests that you find a hobby that touches on your job in some way. If you want to use your leadership skills, play the role of team captain for your local soccer team.

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Working From Home

Working from home means that all the chaos of your home (pets, family members, kids, and kitchen noises) is part of your entire workday.

Self-Discipline, concentration and work ethic are need...

Working is From Anywhere

WFH (Work From Home) eventually means you are working from coffee shops, parking lots, from your car while driving, and almost anywhere you can log in to your laptop or communicate on your phone.

No one knows where you are and what you are doing, and that can be an advantage, but also can be misused. 

Start Early and Mimic Office Time

The schedule that makes you start early, and mimic the office hours works best, as you end up being free earlier too. However, night owls may find working at night to be more productive or comfortable for them.

Maintaining a schedule in a routine, while incorporating regular exercise with it, works best.

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Extroverts Working Remotely

Extroverts Working Remotely

Extroverts thrive in an energetic and frenetic work environment filled with people. Peace, quietness and solitude, while being an introvert’s dream, can drive an extrovert into dis...

Daily Morning Huddle with Coffee Chats

An informal daily huddle where everyone is face-to-face in a virtual meeting, holding a fresh cup of coffee is a great way to start the day with purpose and energy. It requires everyone to wake up early, get dressed and make a cup of coffee.

A morning routine is great for productivity too.

Dance Parties And Music Playlists

Infusing music and dance in your breaks can add a sense of pleasure in the otherwise dull and drab routine, enhancing the immediate virtual surrounding of the extroverts.

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