9 life hacking, to help you be productive all day
Productivity / / December 23, 2019
Renat Shagabutdinov
Assistant Director General of "myth", a business coach, member of the "Office of the speakers' Igor Mann. Author of the book "Bizneskhak every day" (together with Igor Mann) blogger.
1. Determine for yourself the most productive time
To do this, you need to experiment a bit. Within one to two weeks Stay first lark, and work in the morning, then move the peak of activity in the daytime, and then try to work at night. In this case, analyze your situation and keep a diary. It is desirable for this period to give up sweets, caffeine and other stimulants.
For most people, a decline of activity going on in the afternoon, and the productivity peaks are either in the early morning or late evening. According to research by an expert in behavioral economics, psychology professor Dan Ariely, 40% of the subjects referred to as the most productive period from 9 am to noon.
2. sleep during the day
Due to the early ups and / or late rebound, people often face deprivation sleep. Use daily decline in activity to fill this gap.
NASA research on the impact of daytime sleep to work pilots have shown that 26 minutes of slumber increase efficiency by 34%.
Even 10-12 minutes of sleep is made of one working day two. Usually after lunch, around two days in the office all feel like sleepy flies. But if at that time a little nap, as if entering a new time. In order to overcome an easy drowsiness after a nap, you can drink coffee.
Some drink it daily before bedtime. Then, put the alarm clock on 15-20 minutes to wake up just when the caffeine gets into the blood. This is called Coffee Nap. Invigorates better than coffee or daytime sleep separately.
If the workplace is not an option to take a nap, spend their most unproductive time of routine tasks (cleaning, or e-mail viewing).
3. Choose simple solutions
Decision-making - a very energy-intensive process.
Simply do not order food than an hour to choose what and where to order.
Simple rules allow you to save power in a complex world.
There is another way to catalyze decision-making process. They once shared blogger John Bell. When his colleagues can not decide where to go for dinner, and no one offers a solution, he said: "Let's have lunch in the" McDonald's "." All refuse and begin to gush forth ideas.
Obviously wrong option acts as an anchor, rebounding from which you begin to generate the best. If you spend a lot of time to make even trivial decisions, try to find among all the possible options for the worst possible. This will help to get out of his stupor and begin to look for good solutions.
4. Free memory is really important
Freeing the mind from "floating" problems will be easier to think. To do this, you need to hold something like unloading of the brain.
Take a piece of paper and write on it all the ideas and objectives, which revolve in the head. The process will be chaotic - this is normal. Just try to formulate the problem with the verb. Then group all these different spheres of life: work, study, travel. Divide things into tasks that can be solved within a few hours or a couple of days, and on projects that require continuous operation.
After unloading, store tasks and projects into a convenient external storage system, for example, or Maxdone Wunderlist. After that, you will add energy to work will be much easier. You will not need to expend energy on remembering tasks and concern that you have about something forgotten.
5. Scroll less sotsialok and newswires
About mediadetoks in 2016 came out a few good books "Digital diet», «intelligent stroke». But about the importance of non-news More Nassim Taleb wrote in "black swan».
Why drown in the flow of low-quality content to spend time on its filtering if there is a fundamental book, the authors, the press and the concept? Their importance is eternal or long-term. To study the information, the importance of which is stored a couple of minutes or a couple of hours, it is insulting.
Attention - precious, but limited resource.
Take it to the generation of knowledge (writing, textbook reading, going to the training) or emotions (good movies, spending time with friends).
services Founder Rolf Dobell getAbstract recommends viewing one's favorite media once a week. Another option - use 20/80 principleMonitors only 20% of media resources, which, as you think, you will find up to 80% important or interesting information.
6. Take breaks
This is good for your health, and even breaks necessarily need to fill the cognitive resource recovery and concentration.
Rest - it is a change from one activity to another.
You can distract from the work in several ways:
- Go for a walk in the nearby park or every half hour just to be able to walk around the water cooler.
- Blast off from the monitor and keyboard, and paint with anything on paper.
- Take advantage of a break in the work, to call mom or a close friend.
- If you are a freelancer, was inserted into the working timeouts household chores (wash the dishes, take out the garbage, stroke the cat).
Do not forget about the rest, a simple and free program Workrave. Set the duration and interval breaks, and the program will remind you about them. It can be configured as full-breaks, and a mini-vacation for the eyes, which lasts only half a minute.
7. exercise
Relatively sports there is a serious misconception: that it takes energy, and which is so lacking. I say, and so tired at work, where else to run? What other gym?
In fact, the sport gives energy.
If you do not put serious purposes such as marathon or triathlon, a sport does not require a special diet and rest. Three to four sessions per week lasting 30-60 minutes (running, cycling, swimming, other aerobic exercise) will give you courage, good humor and the ability to keep the pace of work is much longer.
If you can not afford even this, increase the locomotor activity. The easiest way - the refusal of the elevator and climbing stairs. No one is forcing you to climb on the twentieth floor of a skyscraper office, but to walk two or three extra floors - quite feasible task. Even it is not necessary to wear shoes.
8. Keep track of what you eat
Matt Fitzgerald, in his book The Endurance Diet spoke about the rules, which adhere to the diet all the best athletes in different sports endurance. One of the key - use mostly natural whole food.
Choose foods low glycemic indexThat is, those with a low rate of glucose absorption into the bloodstream.
Basically it is whole and unprocessed foods. There are six main groups of products:
- Vegetables (including legumes) and fruits.
- Nuts and seeds.
- Natural oils.
- Natural meat, fish and seafood, were not subjected to the processing factory.
- Whole grains.
- Milk products.
In a food glycemic index below. It provides a more even flow of energy throughout the day.
In contrast to these high quality products are four groups shoddy:
- Refined oils.
- Sweets.
- Meat products factory production.
- Fried food.
Such food is bad for the internal energy. If snacking sweets, especially industrial production, sugar level will ride on the very high (long) to Low. This causes "insulin roller coaster": after a short vigor should be prolonged fatigue and weakness.
9. Analyze leaving day
Spend every night for 5-7 minutes on the analysis of the previous day, a reconciliation of the calendar for the next day and update the list of appointments and tasks.
At the end of this output can devote 10-15 minutes.
This is a very simple practice, which reduces the proportion of the chaos in my life. The less chaotic, less energy is wasted.