Categories
Focus Productivity Staying Awake Tiredness

A New Productivity Hack

A New Way To Be More Productive

Hack Your Productivity

Everybody wants to be more efficient and productive. For years I’ve been searching for the golden mean between minimum effort verses maximum output.

This has lead me on some strange and wonderful trials that overall have helped me to know what works for me as compared to those things that don’t.

In this post I’ll share with you my trail of discovery that lead to me finding a new productivity hack that has changed the way I work and I hope that you will find useful too.

Reach your goals with this new productivity hack.
Photo by Isaac Smith @isaacmsmith on Unsplash, Weekly Review for Your Goals

The Slog

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)!

Being tired:

  • 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:

  • Heavy head
  • Watering eyes
  • Heavy eyelids
  • Loss of interest
  • Poor concentration
  • Not wanting to talk to anyone
  • Irritability
  • Yawning

The Hacks

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:
  • 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.

Good Luck

Categories
Caffeine Addiction Caffeine Alternative Staying Awake

Is Your Caffeine Dependency Your Key to Success?

Every Cloud Has One…

Silver Linings Everywhere

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.

Is Your Caffeine Dependency Your Key to Success?
Photo by Kira auf der Heide @kadh on Unsplash, Baja California, Ensenada, Mexico, woman in black and white striped top holding white ceramic mug, Cologne, Germany

Dependency

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.

Lost Focus

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:

  • Headaches
  • Tiredness
  • Nausea
  • Irritability
  • Anxiousness
  • Depression
  • 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.

Dependency Revisited

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.

What’s Next

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.

Good Luck and Stay Strong

Categories
Caffeine Side Effects

How the Media Gets It Wrong About Coffee

How the Media Gets It Wrong About Coffee

The Media and Uncommon Sense

I watched a short documentary about coffee the other day (17 September, 2019 https://www.bbc.com/reel/video/p07nkgsb/how-the-world-came-to-run-on-coffee ) which I thought would be in a similar line of thought as an article that I wrote a few months ago, What The Top Coffee Bean Producers Don’t Want You To Know.

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.

How the Media Gets It Wrong About Coffee
Photo by Fernando Hernandez @_ferh97 on Unsplash, Baja California, Ensenada, Mexico, flat screen television on top of desk

The Coffee and Productivity Myth

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.“

Statista – Coffee, Worldwide

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:

  • Headaches
  • Nausea
  • Sleeping issues
  • Anxiousness
  • Depression

Redressing the Balance

To avoid the risks associated with long term coffee consumption reduce the amount of caffeine that you consume per day.

Also:

  • 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 Influence

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.

Conclusion

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.