In an era where the lines between personal and professional life have become increasingly blurred, particularly for individuals who work remotely, establishing effective habits is paramount to maintaining both creativity and productivity. Gretchen Rubin, a renowned expert on happiness, habits, and human nature, and author of the bestselling book Better Than Before, offers practical strategies for bloggers and other remote workers to navigate the unique challenges of a home-based workspace. Her insights, shared through her popular blog, talks, and the podcast Happier With Gretchen Rubin, emphasize the power of intentional habit formation in combating procrastination and fostering a focused work environment.
The inherent flexibility of working from home, while often a significant benefit, can also present substantial hurdles. The proximity to domestic chores, leisure activities, and the general comforts of home can easily derail focus. Rubin’s approach, detailed in Better Than Before, breaks down habit mastery into 21 distinct strategies, many of which she personally employs to sustain her own demanding writing schedule.
Safeguarding Against Temptation: Creating a Distraction-Free Zone
One of Rubin’s core strategies for tackling challenging creative tasks, such as original writing, is the "Strategy of Safeguards." This involves proactively removing oneself from the environment of temptation. For Rubin, this means taking her laptop to a nearby library where she intentionally disconnects from the internet. This physical separation from the allure of online distractions, including social media and email notifications, is often more effective than relying solely on self-discipline.
"It’s easier physically to remove myself from the lure of my three monitors than to use self-control," Rubin explains. This sentiment is echoed by numerous studies on attention and productivity. Research from the University of California, Irvine, for instance, has shown that it can take an average of 23 minutes and 15 seconds to regain focus after an interruption. By creating an internet-free zone, Rubin effectively eliminates a significant source of these time-consuming disruptions. Many individuals find similar success by employing website blockers or internet-limiting software during designated work periods, a digital application of the safeguard principle. The underlying tenet is to anticipate potential obstacles and plan for failure by making them harder to encounter.
The Power of Scheduling: Dictating the Workday
The "Strategy of Scheduling" is another crucial habit Rubin employs to combat procrastination, particularly the insidious form of "working" itself as a means of avoidance. She advocates for strict time-blocking, where specific tasks are assigned to precise time slots. When Rubin schedules time to write a blog post at 10:00 a.m., she commits to that singular task. This means consciously deferring activities like cleaning her desk, checking emails, engaging on social media, or even conducting unnecessary "research."
"At the designated time, I do the task that I’ve identified, or I stare at the ceiling," Rubin states. This disciplined approach, even when motivation wanes, leverages the power of boredom to eventually spur action. By committing to the scheduled task, or at least to the designated time of engagement, individuals create a sense of obligation that can overcome initial reluctance. This method aligns with principles of time management that emphasize focused work sprints followed by deliberate breaks, a technique popularized by the Pomodoro Technique, which suggests working in focused 25-minute intervals.
Foundational Movement: Energizing the Mind and Body
The "Strategy of Foundation" focuses on incorporating regular physical activity into the daily routine. Rubin highlights the importance of movement for maintaining energy and focus, particularly when working from home where the natural rhythm of commuting or moving between different locations is absent. Her own routine includes gym visits, yoga classes, and strength training. The recent addition of a puppy has also led to more frequent short walks throughout the day, further integrating movement.
"Research shows that exercise helps me stay energized and focused—and for me, it also helps me keep my rear in the chair when I’m working, because otherwise I get very restless," Rubin notes. This observation is supported by a wealth of scientific evidence. Studies have consistently demonstrated that regular physical activity improves cognitive function, including memory, attention, and problem-solving abilities. A 2019 study published in the journal Nature indicated that even short bursts of exercise can enhance brain function. Furthermore, Rubin invokes the sentiment of Friedrich Nietzsche: "All truly great thoughts are conceived by walking." This aphorism points to the anecdotal and often documented phenomenon where physical movement can unlock creative insights and foster novel connections, suggesting that stepping away from the desk can, paradoxically, lead to more productive work.
Monitoring Progress: The Quantifiable Path to Improvement
The "Strategy of Monitoring" involves actively tracking one’s output and progress. Rubin emphasizes that a consistent practice of monitoring, whether it’s exercise, diet, or in her case, content creation, leads to better performance. For bloggers, this translates to keeping a close watch on posting frequency.
"We do a better job with just about everything… when we keep close track of what we’re doing," she asserts. Rubin has found that posting "just about every day" is more sustainable and less mentally taxing than a sporadic posting schedule. She typically publishes five to six posts per week, integrating it as a regular part of her daily workflow. This consistent rhythm prevents the agonizing internal debates about whether to write on a given day, or the temptation to defer due to perceived lack of inspiration or poor sleep.
"As it is, I just have to post," she says, highlighting the simplicity that emerges from a consistent habit. The psychological benefit of making a task a routine, rather than a decision-making event, is significant. This approach is akin to habit stacking, where a new habit is attached to an existing one, making it more likely to be adopted. For those seeking to implement this monitoring strategy, Rubin offers a downloadable daily time log on her website, providing a practical tool for tracking time allocation and daily activities.
The Indulgence of Treats: Fueling Productivity with Pleasure
The "Strategy of Treats" is perhaps the most enjoyable and yet often overlooked aspect of habit formation. Rubin argues that by intentionally incorporating "healthy treats" into one’s life, individuals can enhance their capacity to take on more demanding tasks. For Rubin, reading is a primary treat. Dedicating ample time to reading for pleasure not only provides a sense of rejuvenation and personal care but also serves as a rich source of new ideas, illustrations, and insights that directly benefit her blogging.
"When we give more to ourselves, we can ask more from ourselves," Rubin explains. This principle suggests that burnout is often a consequence of an unbalanced focus on exertion without adequate replenishment. By actively engaging in activities that bring joy and intellectual stimulation, individuals can build a reservoir of energy and creativity that sustains their work. The key is to engage with reading material that is genuinely enjoyable, rather than solely what one feels they "should" read, thereby ensuring the treat is truly restorative.
Bonus Strategy: The Crucial Role of Accountability
As a bonus, Rubin introduces the "Strategy of Accountability," a technique she acknowledges is not essential for everyone but is "crucial. Key. Essential!" for many. This strategy is particularly relevant for individuals who fall into the "Obliger" category, as defined in her framework of the Four Tendencies (Upholders, Questioners, Obligers, and Rebels). Obligers, who are the largest demographic, excel at meeting external expectations but struggle to meet their own.
"If you’re really good at meeting other people’s expectations, but find it hard to meet your expectations for yourself, you must give yourself outer accountability," Rubin stresses. For those who identify as Obligers, the lack of external accountability can be a significant impediment to consistent productivity, especially in solo work environments like blogging. She suggests forming accountability groups, working with a coach, finding clients who depend on their work, or reporting progress to a trusted friend. The act of external reporting creates a commitment that can overcome internal resistance. This strategy underscores the importance of self-awareness in habit formation; understanding one’s own tendencies allows for the selection of the most effective strategies.
Gretchen Rubin’s comprehensive approach, rooted in behavioral science and personal experience, offers a robust framework for remote workers aiming to enhance their creativity and productivity. By strategically implementing safeguards, structured scheduling, foundational movement, diligent monitoring, and restorative treats, individuals can build a sustainable and fulfilling work-from-home experience. The added layer of accountability further empowers those who thrive under external commitment, ensuring that aspirations are translated into consistent action. As Rubin concludes in Better Than Before, changing habits is achievable when one possesses the right knowledge and applies tailored strategies.
