Virtual Caffeine and What It Can Do For You And Your Tiredness
For years I found myself falling asleep at the most inopportune times. During college lectures, whilst attending very interesting corporate meetings, and when having to complete tasks that I wasn’t enthusiastic about!
Each time, I found that I needed more caffeine, in any of its various forms, to get that woke feeling whilst its effects lasted shorter the more I used it.
Tired of my tiredness, I found other poor souls that wanted to change this sad state of affairs and we came up with V-CAF. A solution to consuming ever-increasing amounts of coffee and caffeine, without the diminishing returns.
What Is V-CAF?
V-CAF is an Apple Watch app that subtly notifies you when you are tired or about to fall asleep. We see it as a digital alternative to caffeine and / or coffee with none of the side effects that are associated with increased caffeine consumption. And unlike coffee or caffeine pills, you only pay once. You get to use it for life for the cost of a cup of coffee or thereabouts!
So What’s This Blog About Then?
V-CAF The Blog is a resource that we created to help inform people about tiredness, sleep related issues such as sleep deprivation and insomnia, and caffeine. It is a collection of our experiences and information that we have found useful related to anything to do with staying awake and tiredness.
We hope that you will find it informative and useful.
Since the new year I’ve had a ton of work that I’ve been committed to. We had decided to make some major changes to our app V-CAF, which included a new version compatible with macOS desktop and laptops.
Unfortunately at the same time we also had personal commitments that couldn’t be ignored, and would take up a great deal of our time.
My head felt like it was going to explode and at the time I had no idea how we could honour all those commitments.
Decline in Standards
A lot of people faced with tight deadlines tend to power through and force themselves to achieve their goals through thick and thin.
I’ve done this in the past, and although I met most of the goals, I knew that it wasn’t my best work, leaving me feeling flat and exhausted.
Working like this once in a while doesn’t do too much harm, but if it starts to become a regular occurrence both the quality of your work and temperament can suffer.
So, how did we get through our recent busy spell? By using some of the techniques that I’ve written about in the past, and using some new combinations.
Planning Work Ahead of Time Before diving straight into the tasks, we planned the order and importance of work that needed to be done. This way we had a clear view of what work should be done and a clear indication of what work had been done so that we could visibly track our progress. Tools such as Kanban or Jira are good for tracking your progress. (both are primarily aimed at software development, but can be adapted to any project or task)
Breaking Down Tasks Into 20-25 min Blocks Instead of trying to complete everything at once, divide and conquer. Each of the major tasks were broken into smaller sub parts, which had the result of helping us to focus on one specific issue at a time. This helped us to work faster and improve quality. The Pomodoro technique worked wonderfully here – The Pomodoro Tracker — A useful tool for time management based on Pomodoro Technique.!
Take A Break When Tired It can be hard to stop when you are tired, especially when a deadline approaches. Also most people become so focussed on their work that they don’t realise how tired they are, but working whilst tired leads to an increase in the probability that the quality of your work will diminish. V-CAF, an Apple Watch app, informs you when your alertness decreases and is ideal for helping you stay alert and focused.
Get Enough Sleep This is the master key to all the other techniques. I don’t know about you, but when I have tight deadlines I tend to work longer hours and cut into my down time, which in turn cuts into my sleep time. Again, once in a while is okay, but constantly working like this for a week can really have a detrimental effect on your productivity. Prioritise your sleep. Make time for it and get enough good quality sleep. If you are finding it difficult to sleep (due to stress for example), then try exercising at some point during the day for 30 minutes or more. Exercise has been proven to improve the quality of your sleep almost immediately! Just make sure you don’t exercise within two hours before you plan to go to bed.
These are the main techniques that I used and they worked well. Not listed are the new combinations that we tried and got very positive results from.
As an example, one of our tasks was to create V-CAF Desktop. We had built desktop applications for other platforms, but this was our first for macOS.
To help us achieve this goal we planned the tasks that would get us to our desired result, and stuck to using V-CAF the watchOS app to keep us from working whilst being overtired. In addition we added another task that was dependant on completing the desktop app which involved using V-CAF desktop to complete the video editing and sourcing tasks.
This allowed for us to test the desktop app in the real world whilst completing another of our tasks. A classic “Two birds, one stone” situation, that helped us boost both our productivity and quality.
Increasing your productivity, focus and wakefulness doesn’t rely on any one special secret technique, but the willingness to experiment and find what works for you.
Before you start your next deadline or goal plan which techniques you’ll try.
Finally, post your tips and the techniques in the comments so that we and other readers can try them out too!
Where I live daylight hours are starting to get longer, but most days seem to be overcast, dull and cold, (not the most optimal conditions to be trying to give up caffeine).
During a break I read an article on the pros and cons of drinking coffee, and the question came up if coffee was bad for your skin and concluded that it depends on how you consume it.
Now, given that it’s cloudy, cold and dark around here, and knowing that at least a couple of people have decided to give up coffee and caffeine, I wondered how many people would use an article like this to justify continuing to over consume caffeine in it’s various forms.
Later I read a few studies around this topic and decided to write a brief post on the importance of choosing what’s best for you.
Life seems to be all about choices; the ones we’ve made in the past, our present, and the future. Some are good, some not so much. Either way whatever we choose have consequences, and it’s thoughts about these consequences that can grind us down or help us to make impulse decisions.
Which is why so many of us find it easy to default to what the experts say on what is right or wrong, good or bad. The thing is, that many of the experts can’t agree on anything. One group of experts says one thing is good, only to be contradicted by another group. Which expert is right? (Yet another choice).
Bias and Objectivity
In this scientific age of reason, it is easy to assume that once we have all the facts (or as much of them as we can handle) in front of us, that by using reason and logic we can make a reasonably objective and informed judgement on what is right and what is wrong.
“Well, the science tends to suggest that this is correct”, which is true in a very specific environment, but may not be so in another. Researchers and academics no matter how noble their intentions and rigorous their methodologies are not immune to their biases, which is why they have peer review boards and associations to cross check their findings. Even I admit that I may have a few biases 😉
Knowing this helps us to understand why there can be contradictions in studies that apparently test the same thing.
A Few Pointers
Let’s go back to the article that I mentioned at the beginning of this post. By the time we get to the end of it we have a list of facts that explain away the contradictions regarding caffeine and its effects on your skin:
Caffeine may help prevent skin cancer, but drink no more than one to two cups per day of black coffee with no sugar (eating chocolate and drinking sodas don’t help either).
Drink high quality coffee and not decaf.
You don’t have to drink coffee to get the skin cancer fighting benefits. Apply coffee/caffeine directly to your skin.
So drinking a moderate amount of black coffee a day can help prevent skin cancer (and other cancers). Drinking six plus cups of sweetened or milky coffee can have adverse effects on your health.
If you are trying to give up caffeine, but want the benefits (for your skin at least), rub coffee or caffeine into your skin, you don’t have to eat or drink it!
A Brief Recap
So, truth is in the eye of the beholder. Experts are subject to their own biases just as much as the rest of us.
Understanding this should lead us to cross check and find counter arguments against a particular point of view so that we can try to get a better insight of the topic.
What’s Best for You
Goals are good, they help to motivate us to do better, but I think that there’s a better way to improve that is sustainable and will take us beyond our goals.
Implement systems or processes into our life that will make us improve every day if we so desire. As an example, instead of saying “No more coffee or caffeine for me ever again” how about trying to see how many days you can go without caffeine and give yourself rewards at set milestones to help encourage you to keep going?
It’s been a while since the last article was published, so belated new year’s greetings to you and yours.
During the holiday season a lot of you may have had the time to reflect on the past year and think about how you would like this new year to pan out.
Giving up or reducing the amount of caffeine that you consume is a common goal, and by coincidence a key objective of this blog, so we’ll be looking into sustainable strategies that can help you succeed.
As an added benefit some of the tips that we suggest can be used for your other resolutions or objectives too!
Maybe because of tradition, or the fact that so many people are also thinking similar thoughts at around the same time, it seems to be easier to have good intentions about changing an aspect of yourself and proclaiming it to your nearest and dearest.
The first few days or weeks go well, but after a while you start to lose motivation and can eventually stop trying all together!
Never mind, there’s always next year…
Why it Doesn’t Work
It’s not just at New Years that we can fail to keep up with our intentions to do better. Dieting for your summer holidays, starting a new workout routine, giving up or reducing caffeine, or any other big change takes time and a lot of willpower.
At the time when we decide to take on the challenge we tend to be full of willpower and excitement. This is due in part to us focussing on the end goal and seeing ourselves making it to the end, but neglecting to see the hard work it takes to reach that point.
For example, a few years ago when couple of friends of mine and I were training at a gym, someone suggested that we should run a marathon (which was only nine and a half months away, and I’m useless at running long distances).
I’m quite heavy and had never ran a marathon before so I said no straight away. The other two guys said that it would be fun and we can help motivate one another, and eventually got me to reluctantly agree. We even put a forfeit in place for anyone deciding not to follow through.
Unfortunately for my two friends they had to pull out (one had a bad toe and the other a bad back). Luckily for me, the guy that challenged us to do the run had a plan, which I stuck to for dear life.
What Does Work
After completing the marathon I had learnt some very valuable lessons about achieving difficult goals which I’ve applied to other areas of my life and got good results. Here’s a list of the ones that I use regularly.
Plan to fail Last year I wrote an article about how to plan to beat caffeine addiction – “How to Build a Plan Against Caffeine Addiction”. In it I list some of the strategies you can use to overcome an over-dependency , but the number one strategy is to plan your failures in advance. It means exactly what it says. Think of all the excuses and reasons for giving up in advance and plan ways to eliminate them. So if giving up caffeine is your goal, then think of ways to avoid being around coffee, like not having any in your home or not meeting friends in cafes.
Pace Yourself Take each day as it comes and concentrate on your goal for the day. Doing so helps to focus your energy and attention on the here and now which helps you to overcome any obstacles you may encounter.
Track Your Progress Keeping a journal about your experiences can help motivate you during the difficult times. Using a tracking app to log your progress also helps by showing you the number of days that you’ve been able to keep going, which you can share with your support group or mentor if you need someone to be accountable to.
Have a Mentor or Support Group During my marathon preparation having a mentor helped keep me on track and helped me with a plan to achieve my objective, even when my support group wasn’t there.
Choosing a mentor that fits your personality is key. A mentor that knows you well enough to help guide you through the tough times is worth their weight in gold. However, don’t get caught up in trying to find the perfect mentor, nothing beats self motivation. Any good mentor will tell you that.
So, a few short simple points that really work can help you become a miracle worker. The real magic is in planing and being consistent.
Don’t rush in but plan
Keep a log of your progress
If you can, get a mentor or join a support / interest group
Although the new year has already started and you may have broken some of those new year resolutions, don’t quit. If you fail, don’t worry, just jump back on the program.
Learn from your past mistakes, plan accordingly and move on confidently.
A colleague of mine was speaking to me about doing shift work and mentioned how much he hated it.
Luckily for him he only did this once every six weeks and got paid well enough to make it worth his while. I told him to be careful with that and he replied, “I know, working like this can kill you, you know, take you out early (shorten your life)”!
My face must of been a picture, because he then quickly told me about some of the precautions that he has taken to minimise the stress and make the shift work for him.
I’ll share some of his tips for working nights as well as pointing out the effects that sleep deprivation can have on your health.
Our modern way of living and working encourage us to stay up later or miss out on sleep during the night. Whether it be because we are working, playing, surfing the internet or whatever, we are affecting the quality of our sleep without realising it.
For many there is no choice but to have to work during the night, and some have to work during the day as well. This can lead you to feeling miserable and tortured to the point that you start to loath everything and everyone around you.
Your work begins to suffer and you find that you are trying to work harder to make up for the drop in your productivity levels. Something will have to give, but what will it be, the job or your health, or both?
Long Nights and Your Health
Humans are social by nature and the quality of our social connections can have an effect on our health. Good relations tend to make us feel better and as a result have a positive influence on our health, whereas bad relations have the opposite effect.
Working through the night can negatively impact the quality of our family and social connections which in turn has negative effects on our health. This may be a contributing factor as to why nightshift work has been linked to cardiovascular and metabolic diseases as well as cancer.
A study also found that night workers were less likely to exercise and more likely to increase their body mass index. It is an accepted fact that obesity plays a significant role in the development of various diseases such as:
Coronary artery disease
High blood pressure
Colon and breast cancer
Pepłońska, B., Burdelak, W., Krysicka, J., Bukowska, A., Marcinkiewicz, A., Sobala, W., Klimecka-Muszyńska, D., & Rybacki, M. (2014). Night shift work and modifiable lifestyle factors. International Journal of Occupational Medicine and Environmental Health, 27(5), 693-706.
Another study tested 100 student nurses before and after they worked a three month nightshift period and found that they had:
A loss of interest in their daily activities
Become more sensitive to criticism
A feeling of hopelessness
Healy, P. (1996). Night shift work linked to depression. Nursing Standard, 11(15), 7-7.
When You Have No Choice
Reading the above isn’t pleasant especially if you have to work night shifts, but not all hope is lost and there are things that you can do to minimise the effects of working nights on your health.
Nutrition When talking with my colleague he mentioned that he payed very close attention to his nutrition and what he ate. No junk food, lots of fruit and veg and hardly any alcohol. He also avoided too much caffeine as it would interfere with his sleep when he finished the shift.
Exercise By keeping yourself active you help to reduce the risk of being obese which itself can increase the risk of various diseases that were mentioned in the previous section. Exercise is also a very good way to help lift your mood and make yourself feel better. My coworker makes a point of going for a walk in the forest near where he lives and sometimes he runs or cycles. No matter what type of exercise you choose, make sure it’s something that you like doing which will make it easier for you to do on a regular basis.
Sleep By working nights you are actively fighting against your body’s circadian rhythm which regulates your sleep pattern. Melatonin starts to be released by your body between 9pm and 10pm and stops around 7am. You face an uphill battle when working during these hours just to stay awake.
To make things easier on yourself make sure that you have between 7 to 9 hours of sleep every day, (that includes short naps), and sleep for 2 hours just before the start of your shift.
Staying Awake @ Work It’s difficult but can be done. Just make sure not to work too many nightshifts in a row for a long period of time if you want to reduce the risks that I’ve outlined above.
Using a bright light or sitting in a very bright area will help increase your alertness. Break up tedious tasks with some form of physical activity (like going for a walk or stretching). Also have chat breaks with your coworkers to help stimulate your mind. Tools such as our app V-CAF can help keep you awake by notifying you when you are about to fall asleep and can be used to help remind you to get up and move around.
Remembering the Risks
Many people don’t have a choice and have to work nightshifts. Working like this for the short term minimises the health risks that you are being exposed to.
If possible, like my colleague, try to maximise the periods between working nightshifts (for example, my coworker works the night shift one week in six).
It’s your duty to be informed about the risks that working nightshifts can have on your health, and to take the appropriate actions to help minimise the adverse effects on your health. I’ve outlined some of the information that my colleague gave me and supplemented it with my own research, so please use this post as your starting point for your own research.
Make The Change
Shift work is hard. If you are on a nightshift and reading this article, I don’t want to make you feel bad. The same goes for those that work long hours and don’t get enough sleep.
Just know that it’s good for now, but when you can – make the change. In the meantime look after yourself and stay healthy.
Feeling tired when you have a school, work, or personal deadline looming really is the worst. No matter how many cups of coffee is drunk or how many breaks that you take, nothing seems to be making the difference.
The effect of tiredness on your work can be compared to working after having a few drinks at lunch time. This in itself can make you feel frustrated and decrease your productivity even more.
That’s without taking into account the effect on the quality of your work. At best, the drop in quality in your work can be seen as you not putting in enough effort, at worst, being incompetent.
Tiredness Was Wining, I Wasn’t
The Slog (or the grind), can really demotivate you and sap your will to carry on when you are tired. We all have bad days once in a while, but when they become more frequent they can be quite worrying.
I my case I found myself making avoidable mistakes and had difficulty in focusing on my tasks. Not only did this have the effect of me looking less than capable, but also started to mess with my own view of my skills. It got to the point where I was constantly second guessing myself just to make sure that I didn’t make any mistakes (which in turn affected how much work I could get done)!
Affects your memory
Reduces your concentration
And can negatively effect your motivation
Look out for these tiredness symptoms whilst working, to identify if your work efficiency and quality are reducing:
Loss of interest
Not wanting to talk to anyone
The best hack isn’t really a hack, but more common sense, and that is to get enough sleep. How much is enough? That depends on you and your body but as a rule of thumb make sure you get enough sleep so that you don’t feel tired during the following day.
To find this out, make a point of going to bed at the same time every day for a week, so that you have enough time when you wake up to still get ready for the day ahead. Note what times you wake up and how you felt during the next day. By the end of the week you should have a rough guide to your body’s sleeping rhythms and how long to sleep for.
Other hacks include:
Get good quality sleep as well as quantity. You’ll find that having good quality sleep can actually reduce the time that you spend sleeping. What is good quality sleep? According to the National Sleep Foundation:
Sleeping more time while in bed (at least 85 percent of the total time)
Where possible reduce your workload or reorganise it. Make sure to prioritise your sleep, work and play (in that order). If your workload becomes too great, then try to reschedule or don’t commit to taking on new work until you have cleared your current tasks. Whatever you do, try not to cut into your sleep time.
Avoid caffeine in all its shapes and forms after midday. This will be tough for some, but caffeine can stay in your system up to 8 hours after ingesting it. And as caffeine is known to reduce the quality of your sleep, it can make you feel even more tired after the effects of caffeine have worn off.
Don’t nap for more than 25 minutes during the day. And avoid sleeping after dinner!
The New Way
Using the above mentioned points as a guide has helped me to feel less tired during the day, especially whilst working. I have also increased the amount of exercise that I do, am drinking more water and getting better results because of it.
However, the biggest productivity hack where I could see the results immediately was when I started testing our app V-CAF Stay Awake Stay Alert.
The idea behind the app was to have an alert that would tell us when we are on our way to being tired or sleepy so that we could take a natural break. This way we could consistently produce high quality work by not working whilst we are tired.
V-CAF Stay Awake Stay Alert does just that. It’s an Apple Watch app that works with your heart rate to alert you when you are tired. The alert is a vibrating nudge (if the Apple Watch is in silent mode, otherwise an alarm and nudge), which discreetly lets you know that you need to take a break.
I’ve used V-CAF while in meetings and working, and it’s great. In meetings it’s kept me focused on the discussions that can seem to go on forever, and whilst working its kept me from working long stretches without breaks by notifying me that alertness levels have dropped.
Although no one thing listed can keep you more awake than getting enough sleep, using V-CAF in combination with the suggestions in this post has made a big difference in the teams’ and my productivity.
From Here Onwards
Get enough good quality sleep. Nothing beats that. Make it a priority and stick with it!
That said, using the other suggestions in this post will help you to get good quality sleep daily.
There are no shortcuts to productivity, but there are things that you can do to help improve it, and number one on that list is to reduce your tiredness.
A lot of people don’t realise that they have a caffeine dependency. Usually they don’t notice how caffeine influences how they feel throughout the day and how it even affects the quality of their sleep.
Realisation, when it comes, can be sudden and brutal! The blow to their self esteem can be massive and make them feel like their world has ended.
And to be blunt, it has, but not in the way that they may think.
Addictions don’t happen over night, they grow on you. The substance or behaviour starts off by making you feel good. Gradually you start to crave more and more, eventually leading to bingeing bouts.
These binging bouts help form habits in the addict that eventually lead to addiction. The addict soon finds that it becomes difficult to function normally when they don’t get their fix.
Unfortunately, they find that their fix is not enough to overcome the withdrawal symptoms. Soon their sense of well being is dependent on how long they can survive until their next fix.
The cruel thing about addictions is that many don’t realise that they even have an addiction, and if it’s pointed out to them they becomes defensive.
In my own case with caffeine, I thought that I was in control and could stop at any time that I wanted. People warned me and I felt that I knew best until my hands started shaking after drinking too much coffee.
For many caffeine addicts it’s all too easy to dismiss the tell tale signs of addiction and withdrawal as just down to not feeling well, or being tired.
As a test to see if you have a caffeine addiction, try giving up caffeine in all forms for three days, starting from now. If you feel you suffer from any of the listed symptoms, you may have a caffeine addiction:
Inability to focus
Using the Darkness
If you feel that you might be addicted to caffeine, it’s not all doom and gloom. The fact that you are aware of it is a good sign. The next step is to figure out what to do about it , if anything.
Having an addiction of any kind may be a sign that things in your life aren’t as you would like them to be. The addiction is your subconscious ’s way of letting you know that you need to pay attention to something that you are neglecting about yourself.
There is no quick fix to an addiction and relapses are common. If you take the time to observe and learn about yourself, not only will you eventually find out what is driving you to the addiction, but you’ll also find a wealth of positive aspects about your own nature that you may have taken for granted.
Also, by continually observing and learning about yourself you’ll be in a better position to figure out the times and scenarios when your cravings are at their highest, and as such take precautions to minimise or avoid them.
In addition to observing yourself and finding out what your caffeine addiction’s triggers are, you can also help your cause by:
Getting more sleep A good nights sleep is crucial for overcoming a caffeine addiction. Your willpower is stronger and intention is more focused after good quality sleep, which makes it easier to get over your cravings.
Exercising more When you feel lethargic, get your body moving. The act of walking helps wake you up, which is what many people say they drink coffee and tea for.
Using alternatives to caffeine to help keep you awake A rising trend is to drink herbal teas and fruit juices as a tasty alternative to drinking caffeine. The idea is to drink the alternatives when you feel the craving for a coffee or tea coming on. Our take on the problem is to use V-CAF, our Apple Watch app. It works by letting you know when you are tired so that you can take a break from whatever you are doing and wake yourself up.
Reading this article was the easy part. Now the true test of inner strength begins.
Use the points and tips in this article to help you beat your caffeine addiction, but also use your addiction as a catalyst for change for the better.
Unfortunately it turned it to be a puff piece, celebrating the rise in coffee’s popularity across the world, especially in Asia. Although I have nothing against coffee itself, what struck me was the constant reinforcement of the idea that coffee fuels your brain to get things done.
Frustrated at the blatant misrepresentation of the effects that coffee has on our bodies, I decided to do my bit, however small, to redress the balance.
Conventional wisdom states that if you have to stay awake and be alert, few things work better than coffee.
People’s own experience with coffee seems to prove this to be the case, as an ever growing amount of people turn to coffee to get them going in the morning.
In fact many people feel that they can’t function at their peak performance levels without having their daily coffee fix. For example, it’s rare these days for me to attend a meeting where nobody is sipping a coffee.
Socially acceptable, and as the documentary shows, growing in popularity, the coffee industry’s profits are set to head for the stars.
“In terms of liquid beverage equivalents, coffee belongs among the most-drunk beverages worldwide with roughly 42.6 litres per person and year (12.6 litres of Roast Coffee and 30 litres of Instant Coffee).
Another trend is the redefinition of coffee from commodified caffeination to sensual experience which has driven premiumization.“
The big coffee companies are trying to increase the demand for their products with the aim of boosting their incomes and profits. What’s often overlooked and even dismissed by some is the effect of coffee on the health of consumers.
The Cost to Your Health
For adults, coffee is the most consumed caffeinated beverage. A lot of people see coffee as the go to pick me up without giving a second thought to what it might be doing to their bodily system.
The FDA recommends a daily intake of two to three cups of coffee per day, but many have at least four cups or more.
The long term habitual consumption of coffee can have detrimental effects to your health.
Some of the more common side effects of too much coffee include:
Redressing the Balance
To avoid the risks associated with long term coffee consumption reduce the amount of caffeine that you consume per day.
Take the time to observe your daily habits. For example write down the times of day that you find yourself craving a coffee as well as where, with whom and what you were doing. If your aim is to reduce the amount of coffee you drink, choose a time that you regularly have a cup and replace the coffee with a glass of water or other beverage (as long as it doesn’t contain caffeine).
Eat healthy. Just eating healthy alone will not boost your energy; that comes from taking more informed lifestyle choices. That said, cutting down on the amount of sugar you eat, eating more wholegrain or wholemeal starchy carbohydrates (which will give you a slower more sustained release of energy), and getting enough iron (from eating beans, nuts, liver, dried fruit and dark green leafy vegetables), can go some way to helping you feel more energised over time.
Get enough sleep. As stated earlier, drinking coffee doesn’t boost your energy, it blocks your brains adenosine receptors, tricking your body into thinking that it is not tired. By reducing (or eliminating) coffee and caffeine from your diet, you can get back in line with your body’s circadian rhythm and optimise your sleep, which in turn will make you feel less tired during your waking hours.
Exercise more. Exercise has been proven to boost your mind’s focus and concentration, as well as increasing your fitness levels. What is sometimes missed is that it also helps you have better, deeper sleep sessions. And as an extra benefit the quality of your sleep is increased immediately.
Media corporations put out a lot of information everyday on many topics from across the world.
It is difficult to get points across without having to resort to cultural shortcuts to get a point of view across. As a result, sometimes, unwittingly these corporations can overlook the implications of what they broadcast.
Which is why informed individuals should speak up when they notice something that may mislead or confuse.
Reading this, the chances are that you already know what has been stated in this post and I thank you for your time.
If there is anyone you feel would benefit from this article please share.
There is so much focus on productivity and organization that often the fundamental issues that impair both can be overlooked. Tiredness is difficult to quantify and varies from person to person and situation. A myriad of factors can lead even the best intentions to spiral. These factors can include, illness, stress, nutrition, depth of sleep and even dehydration.
Invariably, we all have different demands in our lives that we try to prioritize. Living in a social media driven society means we can have unrealistic views of progress and success. One of the keys to success is to have a defined goal with clear objectives that gives scope for practice, experience & mistakes to build into progress. Unfortunately all your efforts can be hampered by not knowing how tired you are. It may sound incredulous but knowing you are tired is not enough. If we take the example of the battery, it should be clear. A device functions at maximum capacity but when the batteries are low, the speed at which the device functions is altered. It may operate slowly or turn on and off before it stops completely.
Two benefits are presented to you by knowing how tired you actually are. Firstly, the observation of your pattern of peak alertness and the duration until you begin to succumb to your circadian rhythm, will show you the hiatus that is your window of productivity. Secondly, by having this information you can organize schedules to maximize this time span. This information has advantages also for those in your group or team, whom you perhaps manage. Better communication strengthens relationships and saves time. The possibilities for increased clarity, focus and energy can lead to heightened experiences of even the perceivably mundane.
You are well aware of some of the most espoused steps necessary to move away from feeling tired all the time. However it is important to realize that a combination of these steps will be the most effective. Hydration is perhaps one of the factors that can fall under the radar as we can often misread thirst as hunger. If you are consuming any beverage that contains caffeine or alcohol, it is important to balance this with water as caffeine and alcohol dehydrate. This is further increased when consuming these drinks on a flight.
Getting six to eight hours sleep per night is a mission but it is a worthy goal to strive for as there is no way to catch up on sleep at the weekend. Our bodies are in a constant state of flux and will not wait to build & repair. Each time you lose sleep, compromises will be made on the mind and body. Instead of getting to eleven at night before you feel you can have some down time. Try to shift whatever you can by increments of half an hour until you have allocated the time you need to relax before bed during the week. There are a myriad of apps to help with schedules and using V-CAF will help you see the best times of the day for you. Of course there is no need to be rigid. This is about finding out what works for you. With consistent effort and patience, you’ll begin to feel less over-whelmed and make the most of your energy & time.
It’s easily done. You have a tight deadline, the works not finished but you reckon if you put the extra time in now, you can salvage your reputation and get everything done.
There are times when you just have to burn the midnight oil to get things done and it’s understandable. But recently I’ve been noticing that people seem to think that this type of effort is normal if you want to get things done and get ahead.
Officially corporations, government bodies and global institutions talk a good talk about work life balance, but honestly, does that ring true with your everyday experiences?
Are over worked and over stressed employees really as productive as those in charge think?
Have you ever found yourself staying at work for longer than you needed? That includes skipping lunch, coming in early and staying late and cancelling holidays.
Or how about agreeing to an unreasonable deadline and not having a plan outside of working long hours until the work is done, to meet it?
During these difficult economic times it can be challenging to say no to the impossible deadlines; or working within your limits instead of the arbitrary hours of what the workplace culture dictates (outside of your contracted hours, of course).
If you are either one of the lucky few that like your work so much that you just can’t tear yourself away, or if you feel that you must be seen to be a ‘good worker’, workaholism can be very destructive.
What’s The Cost?
Compulsion is a horrible condition to have. It robs you of your self esteem and makes you feel like a hostage to your own life.
The time that you spend doing work related tasks is time taken away from:
Doing the things that can enhance your life
Time taken away from loved ones
And time stollen from your self worth.
Everyone who can work should work, but as with the case with most things in life, balance is key. An unbalanced work life often leads to:
Balance cannot be achieved through a dictate from up on high, but must be actively pursued. What that means is that you must make more balanced choices in order to improve your quality of life.
But How Can I Change?
The first step to implementing any kind of long lasting valuable change is to truly acknowledge that a change is needed in the first place.
Without that, change can still be achieved but you risk making your task more difficult than it needs to be, and you can find yourself just going through the motions.
Still, sometimes going through the motions actually helps you to implement the change anyway, so above all just start.
Implement any of these points as you see fit to help you stay the course and become more productive.
Plan you work and break it down into manageable chunks.
Where possible aim for more reasonable deadlines.
Include down time in your work plans.
Prioritise getting enough good quality sleep.
Take regular breaks when working on your tasks. We created an Apple Watch app called V-CAF to help you with that. It alerts you when you start to feel tired reminding you to take a break and reenergise yourself before getting back to work.
Set hard to break after work appointments with your family/friends and block the time in your work calendar.
A Brief Summary
We’ve gone over a lot so here’s the summary:
Workaholism reduces productivity and increases stress.
Time spent obsessing over work tasks is time taken away from other priorities in your life.
Make a commitment to change your work life balance and implement steps (like those listed above) that will help you stay the course.
Workaholism is a drain on your health, your personal life and work life!
To increase your productivity you may have to decrease the amount of work you do.
The choices you make regarding your work life affect all areas of your life. Hopefully you’ll choose a balanced life.
It can be depressing. You have a deadline to meet or a heavy workload, but feel confident that you can meet your objectives.
Then as you get deeper into your tasks you start to feel a little overwhelmed and find that your efforts aren’t quite hitting the mark.
You increase your efforts but frustration and even a little anger might start to set in. And to top it off you’re feeling exhausted!
Now you’ve reached the tipping point. As you become more drained the likelihood of you making mistakes increase whilst simultaneously decreasing your efficiency.
Working Whilst Tired
It’s been proven that you increase the potential to make mistakes when working during tiredness. So why do so many people do it?
I believe that it’s partially due to people possessing less body awareness nowadays. It’s a similar situation to people not realising that they’re thirsty until it can’t be ignored anymore.
Another responsible factor is overloading. A never ending growing list of responsibilities and tasks lay pressure on the mind and distract you from paying attention to what your body and mind are telling you.
The lack of sensitivity to tiredness may also be linked to the amount of stimulants that are available for us to consume, which has helped to blunt our ability to recognise the tell tale signs that tell us we need to take a break.
If we don’t learn to pay attention to the signals, we are ultimately setting ourselves up for:
Working Through Tiredness
Just because I’m tired it doesn’t mean I don’t have to hit my targets. It’s a sign that I have to take time management more seriously and make better decisions.
During my last slump I used these strategies to get me over that hump:
Prioritised Sleep Yep. I planned my waking hours around my sleep. What this meant in practical terms was that I had set times to wake up and go to sleep. No working past at least an hour before I went to bed. For me I set my bed time for 10:00 and woke up around 06:00 every day, including weekends. The idea here was to get back in sync with my circadian rhythm.
Exercise I’m more of a morning person when it comes to exercise so I did an hours weights and running session soon after waking up. For me I found that it gave me an energy boost and made me feel more alert, so I felt better about the work I had to do for the day. You’ll have to experiment and find a time that works for you, but the aim is to do some exercise every day. Even a ten minute walk helps clear your mind and relax you. It’s a great stress buster and can lift your mood.
Eat Whole Foods and Drink Lots of Water Nutrient dense food works wonders at boosting your mood and energy. Eat dark green leafy vegetables, grass fed cattle, whole milk, free range eggs and chickens, nuts and berries. These are natures gift and provide you with your basic nutritional needs. I’m vegetarian so where I mention meats, I eat more beans and lentils and do food combining, like rice and beans to get what I need. Again experiment to find what works for you. Don’t forget to drink lots of water throughout the day, and stay away from processed foods as much as possible.
Plan Your Work I’ve used Scrum and Kanban to plan what work I’ll do for the week ahead. And as usual, I’ve modified them both to fit my needs and style of work. Again, it’s not about the method, but more about the principals behind the method. In this case, it’s kinda like being back at school and having a class schedule so you knew which classes where on what day and where, but in this case it’s for work you need to get done. Planning ahead helps keep you focused on the work that needs to be done and also gives you a concrete indicator on the amount of work that you’ve done and can also help you to adjust where you put your efforts.
Take Regular Breaks Break up your work sessions into 20-30 minute work periods and make a point focussing only on the work that you have set to do in that time and then take a 5-10 minute break when your current session is done. This is my adjusted version of the Pomodoro technique, so adjust to what fits your concentration spans. In addition to that I also use our tiredness alarm, V-CAF, to let me know that I’m at that point where tiredness will begin to affect my work, so I take a break. It works wonders and I highly recommend it.
Working whilst being tired sucks. Sometimes we just can’t avoid it, but I hope that you at least try some of the tips that I used to get me through my last slump. It’s better than trying to trick yourself into staying awake, and in the long term you’ll feel so much better.
Give these a try:
Making sleep a priority
Eat healthily and drink lots of water throughout the day
Plan your work
Take regular breaks whilst working
It looks like a lot to do just to be able to get things done when you are tired, but it’s not that much. For the cost of a little effort every day the rewards will soon pay you back tenfold.
Being tired is a natural part of being alive. Embrace it for what it is and you’ll soon feel like you can do anything, and probably can.
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