Categories
Energy Exercise Fatigue Focus Productivity Sleepiness Tiredness

How to Get Going

Or How to Get Things Done

Start now, worry later

Sometimes I find it difficult to start getting things done. It is annoying, because I either know what needs to be done, or what I want to do, but just lack the enthusiasm or motivation to do it.

Then there’s the times when I get things going but seem to run out of steam. It seems to take ever increasing amounts of effort just to carry on. It feels like my batteries are running on low and nothing I tried seemed to make any difference.

Eventually I found a link between my daytime sleepiness and the amount of work that I could get done. Slowly but surely, by addressing the factors that were causing me to be tired I was able to turn things around and reduce the amount of times when I just couldn’t get started.

Lets Get Going
Photo by @betobordoy via Twenty20

The Struggle

If you’re anything like me or experienced finding it difficult to get started then you know how frustrating it can be, whether it’s a task that you don’t look forward to or something that you need to get done, but just don’t know how to start.

The more you ponder on it the harder it becomes to get it done. Your mind can be caught in a loop of thinking about starting, not knowing where to start, then choosing to start and then wondering if you’ve started in the right place or not. Followed by stopping and then starting again, and so it continues.

Do this a couple of times and then just the thought of having to think about starting starts to make you feel drained and unmotivated to continue, which of course is not going to help you finish what you haven’t fully started.

It’s at these moments that I find myself yawning and feeling tired and wanting to go to sleep. But, here’s the thing; are you feeling tired because of trying to start the task or is the task hard to start because you are tired?

The Risk

When looking over my notes from the past when I’ve been at my most productive, a common factor that kept coming up was that I felt energised and it was as if I was fully charged, so much so that I found it difficult to stop and slow down. But whenever I was struggling to work I felt more tired than usual.

Researchers have known for a long time that daytime tiredness reduces your work efficiency and accuracy and may be either an indicator or cause of other health issues.

What is already known about this topic


– Excessive daytime sleepiness is a risk factor for various physical and mental disorders.


– Excessive daytime sleepiness is associated with low productivity, various traffic and industrial accidents caused by impaired attentiveness/judgement, tiredness, and low morale.


– In addiction to having adverse effects on an individual’s health and social life, excessive daytime sleepiness is a critical social and economic problem.

Suzuki, K., Ohida, T., Kaneita, Y., Yokoyama, E., & Uchiyama, M. (2005). Daytime sleepiness, sleep habits and occupational accidents among hospital nurses. /Journal of Advanced Nursing,/ /52(4),/

I decided to note how I felt as well as the quality and quantity of the sleep I was getting during my work stints to see if there was any link between that and how difficult I found it to get my work started and finished.

Over time it became increasingly obvious to me that the periods where my sleep had been disturbed or cut short seemed to match up with the quality of my work and how easy I found it to get things done. In one instance I noted that my motivation was extremely low and coincided with a period where I didn’t get much sleep due to some personal issues.

The lack of good quality sleep can be linked to:

  • Difficulty focussing
  • Reduced motivation
  • Inhibited problem solving skills
  • Confusion
  • Bad memory
  • Irritability
  • Difficulty communicating

And may increase the risk of:

  • Heart attacks
  • Strokes
  • Depression
  • Diabetes
  • And obesity

Steps to Take

If you’ve been following this blog you’ll start to realise that there’s a common theme here… insure that you consistently have enough quality and quantity of sleep.

I would be as bold to state that by taking your sleep, diet and exercise seriously you will greatly improve not just your productivity but quality (and in some cases quantity of life).

And when I say seriously I don’t mean stern and hard, I mean that you prioritise those areas in your life, without getting stressed and obsessive about them. Approach everything with balance.

As a result of my study and writing for this blog, here are some of the processes that I’ve found helpful in getting me over the hump of starting to get going.

  • Note the purpose of what you want to achieve
    It greatly helps to know why you are doing something. By explicitly stating what you want to achieve you help give your mind focus to getting those things done.
  • Just Do Something
    Paralysis by analysis was a common theme that was being banded around when I was at university and the best lecturers let us know that we should start the assignments as soon as we received them. Why? Well it turns out that sometimes the best way to tackle something is to just do something and see what happens. Don’t get caught up in your mind getting stuck in a loop about what, then if. The act of doing something opens up your mind to getting on with the work no matter what. Now tie this point to the one above and you’ll be doing something with purpose which in turn will help you to focus on getting things done.
  • Make sure you are well rested
    I’ve mentioned this above and say it again, good quality sleep, not just quantity. Make sure you get enough of both. If you are close to a deadline or it’s difficult to get enough rest, remember the first two points and do something with purpose and take it from there. The best thing to do is to make sure that you get to bed on time to get enough good quality rest.

Review

I’ve found that the difficulty in getting started is usually down to me being tired or run down and not realising it. Overthinking starting is also an issue for me and that alone can drain my motivation.

What has helped me in the past and now is to:

  • Explicitly state what I want to achieve
  • Start anyway, and fix things that need to be fixed once I’ve got something done
  • And to get as much quality rest as I can possibly get

Afterword

“That’s been one of my mantras – focus and simplicity. Simple can be harder than complex: You have to work hard to get your thinking clean to make it simple. But it’s worth it in the end because once you get there, you can move mountains.”

Steve Jobs

Categories
Alert Caffeine Caffeine Alternative Energy Fatigue Focus Productivity Staying Awake

A New Paradigm For Staying Productive

V-CAF The New Productivity Hack

Stay Productive

It would be an understatement to say that in the past I found it challenging to stay consistently productive and hitting all my objectives. Not that I’ve magically got to this fantastical place and that now I’m some sort of productivity god that can’t be stopped.

No, presently where I find myself is a considerably better place than I was but there is always room for improvement. It was a long hard slog to get here and it can sometimes feel daunting thinking about just how much more I need to do to be at my optimal, let alone knowing if it is even possible to get to such a place.

Which brings us nicely to the theme of this post, productivity and what I’ve used to help improve my productivity. Along the way there’s been a lot of trial and error, but the good thing is that by experimenting and having deep thoughts about how I could improve it, led to the creation of our Apple Watch app, V-CAF Stay Awake Stay Alert.

Stay Productive
Photo by @jesslharbin via Twenty20

Full Steam Ahead

For most of my life it feels like I’ve been chasing deadlines or targets. In school it was to get good grades, in work it was to progress my career or earn more cash. I rarely took the time to think about why I’d chosen this approach, I just got on with it.

And I wasn’t the only one. Most people around me in the different environments that I’ve found myself in also had a similar approach. Whenever I felt in a reflective mood, usually after just making a deadline, I would speak with colleagues who all had their own way of dealing with productivity issues, which funnily enough were just variations on a few common themes.

Make lists, prioritise tasks, drink coffee, give yourself enough time, are some of the usual suspects that keep coming up. And although they all work to a degree, to me, none of them dealt with the actual underlying issue and all wouldn’t work as well as expected at a certain point.

Hitting the Wall

Prioritising tasks help and this is something that I just do. I’d organise my work in order of importance and away I’d go. I definitely recommend organising your tasks, but not to spend too much time doing it. And then there’s the fact that even though I’ve organised my work, there’s always (without fail), something else that comes up that forces me to have to reorganise and spend more time not actually doing the work, but doing the work around the work.

Drinking coffee has and still does work, but not in a sustainable way. When I was feeling tired and demotivated to get things done, then having a coffee would help perk me up. Things would get done, but only for a short period of time before I needed another shot of caffeine to get me through to the next dip. Now there’s nothing wrong with having a coffee once in a while, but to use it as a crutch to increase productivity just doesn’t work. The most obvious reason is that the more coffee (or caffeine) that you drink the more your body increases it’s tolerance to the drug leading you to need more of it to get the same productivity results.

Then there’s the addiction aspect. Many people feel that they can give up caffeine at the drop of a hat and don’t believe that they are addicted. I was one of those people until I actually tried to go without it for a while. That was quite an experience, I can tell you. Trying to give up caffeine can effect your productivity too as the withdrawal effects can make you feel terrible but you’d put it down to tiredness or not feeling well. Either way, I didn’t want my productivity to be dependent on the amount of a substance that I’d consume.

Changing Perspectives

So, what to do? What actually works? I tried numerous workflows and found that the Pomodoro Technique worked well when using Kanban (lean process management) and helped with giving me clear timeframes and slots to complete work. Giving myself more time to get things done and prioritising work did help, but something else was missing.

Then, during a break, I was walking in a park and enjoying the green when I realised that I was looking outside of myself for a solution to an internal problem. Earlier that day my boss had spoken about me looking tired and falling asleep at my desk. The problem was that I was working long hours and cutting into my down time before going to sleep and then waking up early to try and get as many hours as possible to throw at the problem.

What I needed was to step back and get more rest in order to get things done properly. As soon as I got back to my desk I started looking for information on sleep, productivity and daytime tiredness. It became something of an obsession for me as I started finding that when I started implementing the information that things got better. Productivity picked up and I felt much less stressed and more content with my work.

I began getting better quality sleep, exercising more, eating better and taking more breaks whilst at work. Whilst monitoring my mood and the amount of work that got done I started to realise that this was the missing component that was needed to sustainably maintain my level of productivity.

But being the stubborn kind of guy that I am, I found myself sometimes working through my breaks and not stepping away. When I did this, my stress levels went up and my productivity went down! Speaking with a colleague about this we came up with the idea to make an app that unlike any work flow process, actually worked with your body to help optimise work slots around your alertness levels.

That led us to create V-CAF Stay Awake Stay Alert, an Apple Watch app, which is now available on iOS and macOS, that notifies you when your alertness levels are decreasing so that you can stop and revitalise yourself before your decreasing alertness affects your work. Over the last few years I’ve been using it daily and it feels like it was the last secret missing key for me to unlock my productivity potential.

Review

If you’re feeling that your productivity levels aren’t what they should be or feeling tired and lethargic, take the time to change your sleeping, eating and exercising habits.

I know that it can seem difficult, but anything of value has a difficulty factor attached to it. It’s easy to look for a quick fix to a solution but by actually paying the price of going through and overcoming a difficulty you will be paid back no end.

Afterword

“The associated annual economic costs due to lost productivity for the entire work population at the participating companies were estimated to be $54 million (~$1967/employee). Our findings highlight the potential for the improved detection and treatment of sleep disturbances to significantly improve workplace safety and productivity and reduce the associated economic costs.

Mark R. Rosekind, PhD, Kevin B. Gregory, BS, Melissa M. Mallis, PhD, Summer L. Brandt, MA, Brian Seal, PhD, and Debra Lerner, PhD, The Cost of Poor Sleep: Workplace Productivity Loss and Associated Costs, 2010; p.97

Categories
Alert Energy Exercise Focus Productivity Study Studying

How to Stay Focused In Three Easy Steps

As Easy As One, Two, Three

Just start…

There are a thousand and one different things competing for our attention at any given moment. Most of the time we naturally block out all that noise and tune in to what we turn our attention to.

But sometimes it can be really difficult to focus on something that we should or want to focus on. Likewise there are times when we don’t or shouldn’t focus on a particular thing but we nevertheless find it extremely difficult to not turn our attention to it.

I’ve tried various ways to help get my mind focussed on what I need to whilst putting aside issues that are more of a distraction rather than a must do, and in this post I’ll share three ways that have helped me to improve my focus.

Stay Focused
Photo by @jesslharbin via Twenty20

The Draining

Competing priorities are a daily occurrence to me. Family, work, study and personal health are all vying for centre stage in my mind. When I’ve been busy in the past I’ve just gone with the issue that’s more pressing at the time!

For example, if I have a work deadline that has to be done by Friday and it’s Thursday evening, then getting things done around the house will have to wait until Saturday. But if I also have to do the shopping on Saturday because the cupboards are bare, then shopping takes priority over the household chores.

Unfortunately whilst doing one thing my mind would partially be on having to figure out what I have to do next, which in turn takes focus away from what I’m doing, causing me to take longer than I would have if I’d just focused on what I’m doing at the moment.

Guilt and Competing Interests

At some point I would find myself doing a half hearted job, not feeling good about it and then rushing to get the next thing done. This would weigh on my mind and eventually I’d come to a grinding halt and do nothing or just feel so tired that I’d might as well do nothing.

Part of the problem is that by not prioritising what needs to be done and listing them down (either on paper or electronically) I was adding more stress than I needed to myself every day and then wondering why I wasn’t feeling as productive as I could have been.

Another part of the problem was due to feeling tired. A lot of the time I found that when I felt the most lethargic I would tend to procrastinate more than usual before starting a task. All the time I spent delaying starting would make me feel guilty and that eventually would make me feel more tired, which made it more difficult for me to start.

Overcoming

Being as stubborn as I am, it took for some subtle changes to be forced upon me for me to realise that without too much effort I could feel better and think clearer with more focus!

Had I listened I wouldn’t of had to feel. My lack of focus wasn’t just a focussing problem, but rather a warning from my body to change how I went about things.

These are the relatively easy steps I had to take to get my focus back on track:

  • Consistently have 7-9 hours of quality sleep.
    Sleep is a basic human need. As you know we need it to function “normally”. The problem is that we can undervalue just how much we need a good nights sleep; especially whilst studying or working. For many, (including myself), it becomes one of the first things that we sacrifice in order to reach our objectives.

Nicole Bieske, a spokeswoman for Amnesty International Australia, has stated the opinion of her organization thus: “At the very least, sleep deprivation is cruel, inhumane and degrading. If used for prolonged periods of time it is torture.”

Sleep deprivation – Wikipedia

So why do this to ourselves? Be nice to yourself, and get more sleep. I did, and I believe that doing this was a significant factor in improving my focus.

  • Enjoy a healthy lifestyle
    Eating healthly, moderate exercise and reducing your stress are all helpful ways to improve your focus. How? Directly and indirectly by helping you to sleep better and by making your body more resilient. For example just a 20 minute walk can aid with improving your sleep quality, whilst at the same time improving your blood circulation, which also aids concentration and keeping you alert.
  • Take a break when you are tired

I know when I am getting sleepy
MYTH.
People are very poor judges of how tired they are. As a result, they often drive when they are drowsy, and struggle through the day not realizing that they are far from their best.

Wiseman, Richard. Night School: Wake up to the power of sleep (pp. 294-295). Pan Macmillan.

Be aware and look out for the classic signs of tiredness – lack of motivation, tiredness, difficulty concentrating. The difficulty here is being aware of these tell tale signs. Thankfully our Apple Watch app, V-CAF Stay Awake Stay Alert, notifies you at the times when your alertness levels are decreasing, so that you can concentrate on getting on with the task at hand. Since using the app I’ve found it invaluable in helping me to know when I’m not focussing at my best. When the alarm goes off, I take that as a cue to have a break (usually, I take napping breaks, or go for a walk), after which I feel more energised and ready to continue from where I left off.

Summary

Your lack of focus may be due to being tired and/or overworked and not realising it. It’s one of the many signs your body sends you to warn you to change what you are doing.

Take note of how much sleep that you are getting, if you are exercising regularly enough and eating healthily.

And also remember to take regular breaks when you feel yourself getting overly tired.

Afterword

“If you don’t get enough sleep then you’ll struggle to concentrate, become accident-prone, lack willpower, and become less productive. Worse still, you will increase your chances of becoming overweight, having a heart attack, and dying early.”

Wiseman, Richard. Night School: Wake up to the power of sleep (p. 295). Pan Macmillan.”
Categories
Alert Energy Exercise Productivity Tension Tiredness

Stretch And Reach For The Stars

Stretch Yourself

And reap the benefits

Have you noticed that when you wake up you stretch and yawn? Studies have found that it is more common to stretch and yawn than it is to yawn and stretch.

No one really knows why this is but many hypotheses relate the phenomena to our bodies trying to prepare themselves for activity and possibly to increase the alertness of our brains.

If there is any truth to the above assumption, would it then be possible to benefit from a good stretch throughout the day to help boost our alertness and productivity?

Stretch And Reach For The Sky
Photo by @johnlmc via Twenty20

Unnoticed Tension

Working towards a big goal, deadline or completing a difficult task can unintentionally increase the tension within our bodies. The difficulty that I have is that I get lost in my work or study and just power through regardless, which in the end leaves me feeling exhausted.

What I didn’t realise is that one of the reasons why I get so tired is due to the build up of tension. Unfortunately it’s very easy to miss, especially if you get tunnel vision and only see the making of your deadline to the exclusion of everything else.

As the tension builds, you can become more tired, which can cause you to snack or drink caffeine in a subconscious attempt to raise your energy levels, but ultimately they both just delay the onset of tiredness at the expense of feeling more drained later, which leads to more snacking (you get the picture).

Increased Tiredness

“The sugar snack condition was associated with significantly higher tension after one hour, and a pattern of initially increased energy and reduced tiredness, followed one hour later by increased tiredness and reduced energy. The results partially support a general conceptual hypothesis that sugar snacking is often motivated by a low-awareness attempt to raise energy. Additionally, the results clarify an apparent conflict between neurochemical research, which indicates that sugar ingestion increases the tendency to sleep, and popular nutrition theory, which indicates that it increases tension.”

Thayer, R. (1987). Energy, Tiredness, and Tension Effects of a Sugar Snack Versus Moderate Exercise. /Journal of Personality and Social Psychology,/ /52(1),/ 119-125.

I knew about the sugar crash thing but didn’t make the link between sugar causing tension which would most likely increase my tiredness and then without thinking make it more likely that I would eat or drink a sugary snack to help fight the tiredness.

It also explains why caffeine drinks and chocolate are so full of sugar. I used to think that sweet foods and drinks increased my energy levels but at the expense of increasing my calorie intake, with the inevitable crash once the initial sugar high wore off.

But just like caffeine, the effects are temporary and actually can help to make you dependent upon them just to make it through the day! Unlike caffeine though, the build up of tension within your body is very subtle and difficult to detect, which it is why it so difficult for us to make the link between sugar, tension and tiredness.

Stretching

“Powerful stretching movements have major, widespread physiological consequences, including increases in the pulse rate, blood pressure, and blood flow to the muscles and other body parts, and increase in the flexibility of the muscles and joints”

Provine, R., Hamernik, H., & Curchack, B. (1987). Yawning: Relation to Sleeping and Stretching in Humans. /Ethology,/ /76(2),/

The authors of Yawning: Relation to Sleeping and Stretching in Humans suggest that stretching usually happens just after waking up to help prepare our bodies for action and to increase our brains alertness. But I’ve found that when I’m working intensely and lose myself, there are points when I naturally yawn and stretch, as if my body is trying to boost my energy levels.

Sometimes I acted on these natural reminders to take a break and go outside for a walk, but if I was especially tired, then that walk would end up at a vending machine looking for something sweet to eat or drink to pick myself up.

The problem for most people in a similar situation is that they don’t realise that their alertness levels are dropping until it’s too late and they find themselves snacking on something sweet and caffeinated. The solution to this is to know when your energy and alertness is decreasing before it gets to the snacking stage. This is where V-CAF Stay Awake Stay Alertcan help. Our Apple Watch app monitors your body’s rhythm and notifies you when alertness levels start to decrease.

Once I get a notification, I leave my work in it’s best possible state, have a stretch and go for a walk outside or get a cup of water to drink which helps to raise my alertness levels so that when I get back to work I can continue at a more energised level.

In fact in “Yawning: Relation to Sleeping and Stretching in Humans” the research paper found a surprising benefit to walking instead of consuming a sugary snack.

“The results from the 10-min rapid walk are perhaps the most striking of the whole experiment. This relatively small amount of moderate exercise was associated with significantly increased energy and decreased tension for as long as 2 hours after the activity. The sugar snack, on the other hand, first was associated with tense-energy and then tense-tiredness for a majority of the participants. And although the energy and tiredness effects were weak in this condition, the increased tension effects associated with the sugar snack were unmistakable.”

Provine, R., Hamernik, H., & Curchack, B. (1987). Yawning: Relation to Sleeping and Stretching in Humans. /Ethology,/ /76(2),/

Summary

Stretching and yawning is your body’s natural attempt to raise our energy and alertness. We instinctively know this but over the years have been conditioned to to work against ourselves by using sugar and/or caffeine to give us a quick, immediate boost.

The problem with this approach is that these fixes are short term and have the potential to help us become dependent on them just to make it through the day.

Use your body’s natural indicators and work with your body by going for a walk, stretching and drinking water to help naturally and effectively raise your body’s energy and alertness levels.

Afterword

“Stretching his hand up to reach the stars, too often man forgets the flowers at his feet.”

Jeremy Bentham