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
Energy Fatigue Productivity Staying Awake

Let’s Break Up Your Day And Be More Productive

Do Your Day Your Way

I have to admit that I find it difficult to
stop what I’m doing when I become extremely focussed on something.

On a few occasions this has worked out well for me as it made it easier to get things done. I feel ultra productive and at the top of my game.

But too often after stints like that my energy levels crashed to depths that had me feeling like I needed a week of sleep just to get back to normal!

As I became older my patience for this boom – bust cycle was at its lowest and I made it my mission to figure out what I could do to reduce the likelihood of repeating this draining chain of events.

Lets Go
Photo by @sennnnnya via Twenty20

The Lead Up

The typical scenario goes like this. I take a long time to get into the work that I’m doing. I keep on going knowing that at some point I’ll figure out what I’m doing and get most of the task completed. I get to the previously mentioned point and work like crazy. Finally I finish the work but at the end I feel exhausted and glad that it’s over. Then I get the new stuff that needs to be done and the process repeats.

Although it’s great to get the work done, the process can seem overly stressful at first, until you get into the flow and then work seems effortless. The problem is the after the work is done part.

What’s the point of doing all that work just to feel too tired to appreciate the time and effort put in? If you know that you have this work pattern it can be very discouraging to start because of how much effort it takes to get to the flow part.

Boom Then Bust

In the past I’ve found that just by doing something does help to start the process but the effort of starting can prolong the time it takes to get to the really productive part of the work cycle.

Then once in the productive phase, because I want to get things done, I found it difficult to stop because I didn’t want to risk loosing the moment that I worked so hard to start. This is good for my productivity targets but bad for my energy and sense of well being.

The fact that it took me so long just to get started, as well as the fact that at the end of my work stint I felt so tired was proof that something needed to change as the way that I was working was not sustainable.

During my research I found that I was displaying classic fatigue symptoms that if left uncorrected would become worse and eventually could get to the point where I would not be able to function “normally”.

Some of the signs of fatigue are:

  • Fuzzy thinking
  • Slower response times
  • Productivity declines
  • Lethargy

Hacks

Thankfully once I identified that maybe I was fatigued, it was a not so simple matter of trying out things that could correct it without having to take prescription drugs or visit a doctor.

By the way, if you feel that you may be suffering from fatigue and you’ve exhibited the symptoms for a while, make an appointment to see your medical advisor or doctor just to make sure that you are not suffering from anything that could seriously affect your health and well being.

So with that said, here are three possible causes of my boom-bust work style and how I addressed them.

  • Sleep Deprivation
    Was I getting enough sleep? I decided to use a sleep tracker on my Apple Watch to see the quality and length of my sleep. Apparently we humans need between 7 and 9 hours of good quality sleep a day. During my tracking period I was getting between 5.5 and 7 hours a day. So it was fairly clear to me that I would have to increase the times that I’m actually sleeping and not lying in bed trying to get to sleep.
    A fix for that problem was to increase the amount of exercise I did, changing my routine from every other day to everyday. This worked fantastically and had the beneficial side effects of making me get more healthy and boosting the quality of my sleep.
  • Work Patterns
    Setting up a daily routine helps with structuring my day and getting my mind ready to focus on what it needs to. I realised a while back that I’m more of a morning person when it came to certain tasks, so it made more sense to me to structure my work around that. Further I found that working to my circadian rhythm helped with my focus and productivity. As an example of my typical day, I structure my more intense, hard thinking type work to be worked on during the mornings and my more routine work after lunch. If I start working at 09:00 then I make a point of finishing for the day no later than 18:00. I stick to this schedule Monday through Friday and I believe that it has made things so much better. When I’ve worked longer days or stray from the schedule, I notice the difference immediately.
  • Time on Tasks
    This was my major issue and correcting this noticeably increased my productivity whilst at the same time helping to correct my boom-bust work cycle.
    Our brains like any muscle or body part for that matter, when used to excess becomes tired and non responsive. Any physically or mentally demanding tasks will take its toll on us. Because we sometimes overlook the amount of time that we spend working on a task (which is what I do all the time), it is very easy to burn ourselves out without noticing.
    To correct this we must insure that we take regular breaks throughout the working day. When and how you structure this is deponent upon your own work circumstances, but luckily for me my workplace is fairly relaxed when it comes to taking breaks (as long as there isn’t an impending deadline, but that’s for another post). Up until recently I was just using the Pomodoro technique of working for 20 -25 minute blocks, taking a ten minute break, then back to another block. This worked well but didn’t account for the times when my alertness levels weren’t so great. Now days I rely heavily on our Apple Watch app,V-CAF Stay Awake Stay Alert, to notify me when my alertness levels drop so that I can take a natural break at the times when I need it most.

Review

Ultimately for me to change my work cycle of boom then bust it meant that I had to change my attitude to taking breaks whilst working and making sure that I did the things that promoted habits that would encourage me to get enough sleep whilst helping me to focus better throughout the day.

So as the picture in this article suggests, take some time out and go for a walk instead of sitting at your desk all day trying to get everything done at once.

Afterword

“No matter the risks we take, we always consider the end to be too soon, even though in life, more than anything else, quality should be more important than quantity.”

Alex Honnold

Categories
Caffeine Caffeine Alternative Fatigue Lethargy Side Effects Sleepiness Staying Awake Tiredness

How To Stay Awake, Stay Alert

Overcome Tiredness – Use V-CAF

Stay Awake, Stay Alert, Stay Focused

Feeling tired? Finding it difficult to stay alert? Don’t worry you’re in good company, because we all feel like this at some point in the day (at least I do).

Caffeine stopped being as effective in perking me up as my tolerance levels had become very high and I wanted to stop using it due to some of the strange side effects it had on me.

After trying a variety of alternative remedies my colleague and I decided to make an app that would act like caffeine, without the side effects and be virtual.

Our motivation is to help people stay awake and alert when they need to without having to resort to caffeine. In this post we focus on how to use V-CAF Stay Awake, Stay Alert to help you achieve those goals.

Stay Awake Stay Alert
Photo by @LeopoldoMacaya via Twenty20

Tiredness

/ˈtʌɪədnəs/
/noun/
noun: tiredness
1 the state of wishing for sleep or rest; weariness.”tiredness overcame her and she fell into a deep slumber”

Definitions from Oxford Languages

Tiredness affects us all in varying degrees and frequencies, which makes sense since we are all different. But there are times when we don’t want to feel tired and at those times it can , at best be described as a nuisance, at worst a dangerous sign of an underlying health issue.

Eventually we seek ways to get around it, just temporarily, and not enough to affect our health in negative ways. The most common way by far of achieving this goal is by consuming caffeine.

This wonder drug has and is helping to fuel the thoughts and productivity of many around the world and in its most popular form (coffee) as an industry is estimated to be worth more than $100 billion a year.

 

Why Use Caffeine

Caffeine works, so why not use it? In fact many scientific studies highlight the health benefits of caffeine can delay the onset of such devastating diseases such as Alzheimer’s.

But then there are many reports that show prolonged exposure to caffeine can actually induce effects linked to Alzheimer’s. So which is it? The Alzheimer’s Society in the UK with regards to the protective or harmful effects of caffeine state that there is “No definitive answer” Caffeine and dementia | Alzheimer’s Society .

Although I’ve found that caffeine has worked for me in the past, I almost always needed to consume more to get similar levels of awareness or alertness than I did just a short time before.

This lead me to over consume caffeine to the point that my hands started shaking. And if not to that extreme, then to seriously affect the quality of my sleep, leading me to feel more tired as time went on.

Then there’s the withdrawal symptoms which, depending on how long you’ve been consuming caffeine, can range from a slight headache and drowsiness to very unpleasant stomach cramps and migraines.

Techniques That Work

So, what about V-CAF? Can it work just as good as caffeine and how does it work?

There’s only one thing better at keeping you awake rather than caffeine that isn’t illegal and is 100% natural, and that is sleep. Enough good quality sleep. As a result V-CAF doesn’t work against your natural rhythms but with them.

Instead of trying to fight your body, V-CAF works with your body by monitoring your body’s natural rhythms and notifying you when the probability of your alertness levels dropping have increased.

Knowing this you can then use V-CAF to alert you whilst you are engaged in an activity as a natural break cue. Use this time to take a rest then get back to work. Of late, I’ve started napping after I get a notification from V-CAF. Napping helps clear my mind and I feel a lot more focused and productive
for it.

It’s vital that you get rid of any lingering doubts about whether napping is a good use of your time. Instead, remind yourself that naps can make you more alert, improve your reaction time, help you to become more creative, reduce accidents, and put you into a better mood. In fact, you should start to feel guilty if you are not taking a nap during the day.

Wiseman, Richard. Night School: Wake up to the power of sleep (p. 177). Pan Macmillan. Kindle Edition.

Just make sure your naps are no longer than 20 minutes to achieve the best results.

If you miss coffee or caffeine then start of by not consuming any after midday. Use V-CAF to notify you when you alertness levels drop and then go for a quick brisk walk outside (which for maximum effect works well after having a nap), and drink plenty of water (on cold days I drink hot water and herbal teas for the warmth).

Summary

V-CAF works by you being actively engaged in using it. That is, when you are notified of the reduction in your alertness levels, do something to help regain your focus.

I outlined taking naps and going for walks, but as I constantly say on this blog, nothing beats a good nights sleep. Make the time and effort to increase the quality of your sleep and keep yourself informed about what’s best for your health.

Afterword

Work less than you think you should. It took me a while to realise there was a point each day when my creativity ran out and I was just producing words – usually lousy ones – for their own sake. And nap: it helps to refresh the brain, at least mine.

Amy Waldman source: https://www.brainyquote.com/topics/nap-quotes
Categories
Energy Exercise Fatigue Focus Productivity

Take a Break and Get Out More

Time to Walk

I like listening to video and audio podcasts when I’m at work. Luckily for me I currently work in an office where I am able to do that without too much hassle from other colleagues and bosses.

I don’t do it all the time, but definitely when I’m getting a little stressed or frustrated with a problem that is seemingly impossible to fix (at that precise moment). Turning my attention towards something else for a brief moment has helped me clear the brain fog and find a solution.

Unfortunately, lately I’ve been staying at my desk for almost the whole day and I’ve found that even though I take a few micro breaks, by the end of the day I’m exhausted.

Work, Work, Work

Having the feeling of being productive is very important to our self esteem and general mental health. But things that are positive, if done to excess, can harm.

I, like you probably do, work in a culture of very productive people in which you don’t want to be seen as a slacker or someone who doesn’t pull their weight; so, to not feel like you are letting the team down you minimise the breaks that you take.

For me that came in the form of not leaving my desk too often and taking micro breaks where I’d check my email, message my friends and family quickly, or just look at what’s trending in the world of entertainment (better known as gossip)!

This was especially true when I had tight deadlines or a heavy work load. In fact I spent more time having micro breaks than I did having “proper” breaks.

At first I thought that it helped me deal with the stress at work, but after a while I began to feel flat and demotivated.

Overloaded

It was becoming clear to me that I wasn’t able to keep the quality of my work consistently high, and that if I noticed, it wouldn’t be long before others did too.

At first I tried turning my phone to flight mode and leaving it in my bag, but I found myself checking news and other interesting websites just as much as I had done whilst being on my phone!

I then doubled down on using the Pomodoro technique to focus on the tasks at hand but that didn’t help when I had difficult or complex issues to solve as I spent more time at my desk working on said problems.

Get Up and Get Out

During one of my intense focused work sessions I caught myself staring out of the window watching people walking by.

It was then that I realised what I needed to do. I grabbed my coat put my EarPods in and went for a ten minute walk in the green a few metres away from my office.

There’s something about being out and about, particularly where there’s a lot of trees or open green space that’s really relaxing. Sometimes I listen to a podcast, music or audio book, and sometimes I just let my mind wander from one thing to the next.

I’ve lost track on the amount of times that I’ve had a good idea come to mind, or realised the solution to a problem, or even just felt more refreshed and awake whilst on these walks.

Where I live it gets dark earlier in winter and there’s less sunlight. Going for outdoor walks either just after lunch or instead of a coffee break have really helped to boost my mood and improve my concentration when getting back to work.

Recap

Nowadays I make a point of taking at least one walking break outside when I can and I’ve found that when I do, I naturally have less breaks where I stare at my phone or monitor.

The act of getting up and going for a walk helps because:

  • I get fresh air
  • I raise my heart rate
  • I get more vitamin D for free
  • I put my mind in a more receptive state allowing me to find alternative trails of thought
  • I can listen to something that helps me switch off for a while

Overall, what’s not to like? If you find yourself in a bit of a rut, maybe try going out for a walk.

Afterword

“All truly great thoughts are conceived by walking.“

Friedrich Nietzsche

Categories
Caffeine Caffeine Alternative Energy Fatigue Focus Productivity Sleepiness Staying Awake Studying Tiredness

How to Optimise Your Breaks

Feel Better, Get Better Results

Work to your strengths…

Lately I’ve been researching techniques that would help boost my productivity levels but found that I was doing most of the things that the experts recommended.

Now I’m not saying that my productivity levels are low or that they are extremely high, but I wanted to see if there were any efficiencies that I was overlooking that would give me an above average boost compared to the cost of implementing the said efficiency.

And it turns out there was and I was using it already whilst doing this research! So as usual, I’ll outline what it is and how I managed to get that extra boost whilst incorporating it in my existing processes.

Optimize Your Breaks
Photo by @daphneemarie via Twenty20

Hit and Miss

Putting a lot more effort into what you are doing, focussing more, working long hours, these are the usual approaches that many take when trying to improve their performance and increase their output.

Caffeine pills, coffee and energy drinks for others are the “common sense” performance enhancers that have ben used for centuries and people swear by them.

Then there are the many productivity methodologies that essentially get you to plan the work that you are going to do and then systematically work through the list.

But with all these approaches after the initial jump in performance things can start to peter out and productivity can be even worse than before.

Diminishing Returns

All of the above mentioned approaches work, but all have the problem of diminishing results after a period of time, some earlier than others. So let’s identify the problems with each approach, which will then point us in the right direction towards a possible solution.

  • More Effort
    Putting in more effort in the short term can work well, like sprinting towards the finish line in the last few meters of a race. The problem with this approach is that its usually unsustainable. Continuously pushing yourself to your limits inevitably leads to you hitting a wall and becoming burnt out.
  • Stimulants
    For a quick no frills boost then caffeine is the legal stimulant champion. But like all drugs, your tolerance levels increase leading you to need higher levels of caffeine just to get to similar results of alertness as you did when you started using caffeine (and for some people I know, just to feel normal, which is due to the withdrawal symptoms, but that’s for another blog post).
  • Productivity Systems
    Work very well, but people tend to get caught up in the process rather than the actual work that needs to be done. But because you can show a list of tasks and objectives that are met for the day/week/month or cycle you can unconsciously delude yourself into thinking that you are very productive when in fact your productivity is actually based on gaming the system.

Optimisation

So now we have identified the problem, what’s the solution? It’s quite simply to take breaks at the right time. And when you take breaks at the right time whilst using the aforementioned approaches, you’ll find that suddenly things are not such a drag anymore.

Here are the same approaches modified with a few examples of using them whilst taking well timed breaks.

  • More Effort
    By taking well timed breaks throughout the day you give yourself a chance to rest and recoup a little before going back at it.
  • Stimulants
    If you find it too difficult to break the caffeine habit or want an alternative, start by not drinking any caffeine after lunch and as you feel tired throughout the day take a few more 10 min breaks. If you can get a quick nap in (no more than 20 mins), and aim to get to bed by 10pm latest (at least until your current workload isn’t so heavy).
  • Productivity Systems
    The Pomodoro technique mandates that a break should be taken every 20 to 25 minutes throughout your planned day. The problem I’ve found is that more often than not, once I start working I get into the flow and then my focus get’s broken. So I find myself ignoring the timer and continuing to work. But with a flexible timing method things get easier.

And here’s the thing, recently whilst doing some research on this very topic, I found that I when I took breaks (with 10 – 20 minute naps, where possible) when I needed them, as compared to not taking breaks or having set times for breaks, I was able to complete my work faster, with less mistakes and not feeling so drained.

Recap

But, there’s one thing I left out. I cheated. Most people don’t realise when they are tired and because of this many of us work until we become over tired, and that’s the time when people reach for a coffee, feeling miserable and fatigued.

But I however had the advantage of knowing about and using our app V-CAF to alert me when my alertness levels started dropping. I have a vested interest to say this, but it’s true, it worked!

The more I use the app the more I appreciate how my colleague and I felt when we decided to start this blog and build the app, first of all to help us with a need that we had, and then to help other people avoid some of the issues that we’d experienced around caffeine, tiredness and a lack of productivity.

Afterword

“The challenge is to continue the spread of information regarding the wealth of benefits of napping to combat the numerous physical, mental, and financial consequences of fatigue”

Alger, S., Brager, A., Capaldi, V., & , (2019). Challenging the stigma of workplace napping. /SLEEP,/ /42(8),/
Categories
Energy Fatigue Focus Productivity Sleep Staying Awake Tiredness

Are You Getting Enough?

Make Time For A Nap

The original power booster…

Tim was fed up. He’d been working long intense hours to meet his departments’ end of year deadlines. He also had been putting in extra time on his side hustle as a “gig” driver with an online company to help make ends meet.

Nothing seemed clear to him anymore. Whatever he tried to do to earn a little extra cash didn’t seem to be working. It seemed the harder he tried, the less things worked out for him.

“I just can’t think straight!”, said Tim. Each hour of each day for every week since March just seemed to blur into a weird blob of fuzzy consciousness.

Street Sleeper
Photo by @polylm via Twenty20

Deprived

The fast pace of modern life is causing an ever increasing amount of people to not get enough sleep. Pulling all nighters to complete work or study deadlines as well as worries about their financial situation is causing many to feel stressed and fatigued.

As Tim was finding, being stressed and tired makes it more difficult to think clear enough to find solutions that work, which tends to imply that people are actually making things worse for themselves without realising.

The cost of the frantic pace of modern life is less productivity, a reduction in economic activity, and ultimately your health.

The Health Risks

Tim was displaying the classic early symptoms of sleep deprivation. These include:

  • Constant yawning.
  • A likelihood to fall asleep when inactive (for example falling asleep in a meeting or nodding off whilst driving).
  • Feeling fatigued all day.
  • Irritability.
  • And poor concentration.

More advanced sleep deprivation leads to more advanced symptoms :

  • Uncontrolled bursts of sleep.
  • A weakened immune system.
  • An increased possibility of being obese.
  • Tired drivers are 5 times more likely to have a crash.

Getting Enough

Like most people, Tim knew that he needed to get more sleep. But that wasn’t the problem. He needed a plan to be able to get the sleep that was healthy for him whilst being able to work and get things done.

I gave him some of the articles that I’ve written in the past as well as some one to one advice, but the key is to find what works for you and commit yourself to stick to it.

  • Sleep
    Create a sleep timetable for yourself. Make sure that you set realistic goals, for example most people need from between 6 to 10 hours of sleep (depending on age, weight and other factors), so make sure you take all the factors of your life into account. And make sure that you plan and actually go to bed at the same time every day, and wake up at the same time too.
  • Caffeine
    Again, each person is different. I gave up caffeine completely for a few years, but now use it in passing. If you are going to consume caffeine make sure you don’t have any between 4 to 8 hours before you go to bed. Caffeine can stay in your system for up to 15 hours, so again experiment and see what works for you.
  • Breaks
    Where possible, take regular breaks, especially if you are driving or operating heavy machinery. During your breaks try to have at least one 10 – 20 min nap to help refocus your mind. Our Apple Watch app V-CAF, is ideal for letting you know when your alertness is decreasing so that you can optimise your work and breaks to when your body really needs them.
  • Exercise
    Establish a regular exercise routine. Exercise is good for relieving stress and helps boost the quality of your sleep in the evening. It doesn’t have to involve joining a gym. A 20 minute brisk walk is good enough to help improve your blood circulation and the benefits to your sleep are immediate.

Recap

I benefited greatly from the above tips that I’ve outlined for you above, which is why whenever I get the chance to share that information (like I did with Tim), I leap at it.

But, it’s up to you to use them as just reading about them won’t change anything.

To recap:

  • Establish a regular sleep routine and stick to it
  • Reduce or cut out caffeine consumption
  • Take regular breaks whilst working
  • Exercise daily (even if it’s a 20 minute walk)

Afterword

“Fatigue will continue to impact productivity and the number of accidents at home and in the workplace. Sleep deprivation may be the next emerging health issue for both individuals and business.”

Maher, H. (2006). Sleep Deprivation: Are You a Victim?.AAOHN journal : Official journal of the American Association of Occupational Health Nurses,54(12),548-548.
Categories
Energy Fatigue Focus Productivity Sleepiness Staying Awake

Power Napper?

Fast Recharge

Super Booster

You may have noticed that we are living in an age of abundance. Never before has it been so easy for people to pass information between each other at such great distances and across multiple timezones.

Depending on where you live there is an abundance of choices on the types of food, clothing and entertainment that you can consume. Even the choices that we can make regarding what we do to make a living have increased (although this too is also changing, but that’s another topic).

But this abundance comes at the cost of something that we humans have been taking for granted since the industrial revolution. Something that is so fundamental to our health and wellbeing that not getting enough of it can be disastrous to ourselves and those around us.

Power Napper
Photo by @readart via Twenty20

Devalued

Sleeps importance has been downplayed for a while now. Popular culture praises those that are willing to sacrifice their sleep in order to make it to the top.

Do a search in your favourite search engine to find “famous people who claim that they only sleep for four hours or less” to find endless results of people that “…all have one thing in common. They sleep less and are all successful in life.”, (an actual quote from one of the results I got back)!

The countless lists of CEOs of the biggest corporations that appear to devalue sleep is also reflected in books and articles detailing how they got to the top with little to no sleep.

Even CEOs of companies that apparently allow for their staff to be able to take a nap at work, don’t do that themselves.

 

Looking the Part

Not surprisingly those that do take a nap at work or nod off whilst working are seen as being lazy or not up to the task. Add to the fact that no one wants to be seen as the slacker, so will happily point to those that appear to be slacking off so as to look more favourable to the boss.

This attitude to tiredness is dangerous and especially so for those that operate heavy machinery or drive for long hours. In an attempt to make deadlines or quotas, people are putting their life and the lives of others at risk.

If you’re feeling tired at work or whilst studying and someone notices, you may have been offered a coffee or told to have a coffee break. Coffee, or caffeine may make you feel more alert in the short term, but you body is actually telling you that you need to stop.

Many of us feel tired in the afternoon, and that’s not just because we’ve had a big lunch. Our circadian cycle typically alerts us that we are starting to slow down and so sleepiness increases. But instead of listening to the warning we reach for a coffee or caffeinated beverages (or caffeine pills, chocolate), to perk ourselves up.

Reclaiming Ourselves

But there is an alternative; having a 10 to 20 minute nap. Instead of taking a coffee break, if possible, find somewhere quiet and take a nap. In the past I’ve used libraries, quiet coffee shops, or during the summer, a green space in a park, to take a nap.

Many researchers are now finding the benefits of a 10 to 20 minute nap may help boost productivity and possibly increase companies revenues.

“During an average work afternoon, a disproportion of the circadian alerting signal to the rising homeostatic sleep pressure occurs, resulting in increased sleepiness and reduced alertness. These factors, along with other impacted cognitive and emotional performance metrics, result in decreased productivity. There is a wealth of evidence that brief daytime naps of 10-20 minutes decrease subjective sleepiness, increase objective alertness, and improve cognitive performance. Daytime napping facilitates creative problem solving and logical reasoning, boosts the capacity for future learning, and consolidates memories. These benefits are not restricted to those experiencing sleep deprivation. Even in well-rested individuals, napping can enhance alertness, performance, and productivity for several hours. Daytime naps also allow for the regulation of emotions, relieve stress, and strengthen immune system function, reducing levels of the stress hormone norepinephrine and normalising levels of interleukin-6 an immune-regulating molecule. Taken together, allowing time to nap during the workday and reap the collective benefits will result in greater productivity and quality output rather than simply pushing through the fatigue, producing sub-standard work.”

Alger, S., Brager, A., Capaldi, V., & , (2019). Challenging the stigma of workplace napping. /SLEEP,/ /42(8),/

Review

I know it’s difficult to take a nap during the day whilst at work or studying, but there are ways around it. Like me, you can find places outside of work to take a nap. If not, then unfortunately it will have to be your car, or book a meeting room for 15 mins and put your head down on the desk.

If you want to boost your productivity then an afternoon nap is well worth it! Napping:

  • Decreases subjective sleepiness
  • Increases objective alertness
  • Improves cognitive performance
  • Facilitates creative problem solving and logical reasoning
  • Boosts the capacity for future learning
  • And enhances productivity for several hours

Afterword

Life is not all about productivity and study. You have to look after your health. Napping is valuable and a great protector of your health:

  • Daytime naps allow for the regulation of emotions
  • Relieve stress
  • Strengthens immune system functioning
  • Reduces levels of the stress hormone norepinephrine
  • And normalises levels of interleukin-6 an immune-regulating molecule
Categories
Energy Exercise Fatigue Focus Lethargy Productivity Sleep Sleepiness Staying Awake Tiredness

So Tired You Can’t Stay Awake?

Stay Awake, Stay Alert, Stay Focused

The V-CAF app Can Help…

A lot of people that I speak to complain about not having enough time to get things done. Work or study loads are excessive, home life is hectic and there is always something more to do.

“There just isn’t enough hours in a day to get everything done” is a common phrase around these parts. So what do we do? We lengthen the day by cramming more stuff into whatever time is left usually by staying up later and waking up earlier.

Sure in the short term it appears to work, but for many people this has become the norm, and there seems to be more people complaining about feeling tired and lethargic during the day.

Out Of It
Photo by @WR36 via Twenty20

Drowsiness

You don’t do it on purpose, but it sneaks up on you. Being so focussed on the overwhelming amount of tasks that you have to take care of, you get to work on completing what you can to the best of your ability.

More and more time is spent on doing “what needs to be done”, but you start to skip breaks. Perhaps you start eating at your desk or start increasing the amount of coffee and caffeinated sodas that you drink.

Longer hours become the norm. You have less time to switch off after finishing for the day and find it difficult to get to sleep, and when you wake up the next morning, you feel that you could sleep for another couple of hours easily.

Your days become a blur. You are becoming increasingly mentally and / or physically tired. It’s harder to think straight and your work tasks seems to be impossible to do.

 

The True Cost

Unwittingly you have been steadily increasing your sleep debt. It is difficult to notice and as a result very easy to make yourself very tired. Just loosing a couple of hours a sleep per night can have detrimental effects on your brain’s ability to accurately complete tasks and keep focussed.

The cost to your health isn’t good either. Building up a sleep deficiency over time can lead to:

  • An increase in obesity
  • Heart disease
  • High blood pressure
  • And negative affects on the quality of your life and relationships

And our collective tiredness costs the economy too.

“ Insomnia may be responsible for over $63 billion in absenteeism and presenteeism, and accidents and errors by people suffering from insomnia may result in an additional $31 billion lost annually. A recent report estimates that undiagnosed sleep apnea in the U.S. costs society $150 billion each year. The RAND Corporation has estimated that collectively, costs attributable to sleep deficiency in the U.S. exceeded $410 billion dollars in 2015, equivalent to 2.28% of gross domestic product.”

Calculating the Cost of Poor Sleep – Methodology, Nation Safety Council

Reducing the Debt

Fortunately, the fixes are relatively simple to implement, but they will take discipline to keep up so that you reap the full benefits of being alert and not feeling drowsy during the day.

  • Reduce or Avoid Caffeine
    Caffeine is a stimulant. If used correctly, it can help boost your alertness. But the problem is that it is addictive and people tend to drink too much caffeine. Too much caffeine inhibits your brain’s capability to know when you are tired, and as a result lead to a decrease in the quality of sleep that you get, which in the medium to long term will make you feel worse.
  • Get Enough Sleep and Take Naps
    Everyone is different so it’s difficult to stay exactly how much sleep you need. As a result, most health experts say between 7 to 9 hours sleep is what is needed for the typical adult.
    If possible, take a nap during the day (10-20 mins). Usually after lunch good. Taking a nap has been proven to be beneficial in helping people to concentrate.
  • Take Regular Breaks
    Schedule in breaks to give yourself time rest. The problem is that we can be so focussed on our work that we forget. Speaking for myself, I tend to get tunnel vision whilst working to the exclusion of everything else and as a result miss my breaks. But, since we created V-CAF, which I use daily, my Apple Watch and iPhone notify me as my alertness levels drop, which i then use as a signal to get up and away from my desk for a few minutes.
  • Daily Physical Activity
    A little exercise goes a long way. Just a 15 minute walk during the day helps to improve sleep quality when it’s time for bed. If possible, include exercise in your daily routine. But be sure not to exercise too close to bedtime.

Key Points

Drowsiness affects us all from time to time, but there are things that we can do to reduce it and keep it at a minimum. Try incorporating these tips into your daily routine to help you feel more alert.

  • Reduce or Avoid Caffeine
  • Get Enough Sleep and Take Naps
  • Take Regular Breaks
  • Daily Physical Activity

Afterword

Right now, we are all living through stressful times. Please take the time to look after yourself and try not to worry about what is going on out there in the world.

Focus on the things that you can control. Getting enough quality sleep alone helps to reduce bad moods and can make you feel better. Exercise can also help lift your mood and is good for your heart.

Control these things and you’ll be in a much better position to take on whatever the world throws your way.

Categories
Alert Caffeine Caffeine Addiction Caffeine Alternative Fatigue Focus Insomnia Lethargy Productivity Sleepiness Staying Awake Tiredness

When Caffeine Just Doesn’t Cut It Anymore

When Too Much Becomes Too Little

It’s time to change…

During one of our insanely busy work cycles, Darren looked limp and worn down. In our daily meetings he just stared into the distance, occasionally checking his watch.

As time went on I noticed more often than not that some management types would pull him to one side and have what looked to be an intense discussion about something that they felt the need to point out to him.

Then one day Darren came over to me and asked if we could have a quick chat over a coffee. We found a quiet corner, him with a mug of joe in his hand and me with water in mine, and Darren came out bluntly and asked “How do I do it?”

When Coffee Doesnt Do It
Photo by @potochnyi via Twenty20

The Promise

Confused I responded and said something like “Do what?”. The reply I got back shocked me. “You always seem to be with it. It’s rare that I see you getting angry or upset.”.

Now I got where this was going. In the past I’d been fairly stressed out and not working at my best. I looked sleepy and some would come by my desk and tell me to wake up!

Under pressure to perform, I started drinking diet sodas with caffeine to help keep me awake. But before long, I found myself needing more sodas to just feel normal and staying alert became harder.

 

Getting Let Down

It wasn’t long before my increased caffeine consumption started to affect my sleep. Most evenings between 6 and 7 I would go from feeling lethargic to suddenly being hyper alert.

At the time I put it down to finding work boring and that because the evening wasn’t all about work my mood picked up. But as it became normal for me to be wide awake at 3am laying in bed, I knew that something was wrong.

Also, when it was time to wake up I felt like I hadn’t slept. This feeling would continue until about 10ish after I had my first diet soda of the day. But after lunch until I got back home was a struggle.

It became so bad that my manager asked if I had a sleep condition and told me to fix up as other workers were noticing that I would nod off in front of my screen.

As Darren listened to what I was saying he nodded, laughed and said that he remembered those days and in fact a manager had told him to talk to me to find out what I did to turns things around.

What Darren and I appeared to be suffering from was a bad mix of unhealthy sleep practices and a raised tolerance to caffeine. Because caffeine blocks our brain’s adenosine receptors, our body found it difficult to work out if we were tired.

Adenosine is a chemical released by our body throughout the day. As the amount of adenosine builds our tiredness increases which let’s us know that it’s time to wind down and get ready for sleep.

Caffeine blocks our brain from being able to correctly measure how tired we are and so tricks us into thinking that we are more awake than we really are. To make matters worse, caffeine can stay in our system from between 7 – 15 hours depending on our weight and age.

Because I was drinking so much caffeinated sodas throughout the day I was actively blocking my body from being able to regulate itself which in turn led to me being too awake by bedtime, but tired throughout the day.

A Better Way

I told Darren that I tried a few different approaches, but the best results came from getting more quality sleep and reducing, then removing caffeine from my diet.

  • Avoiding Caffeine
    I stopped drinking caffeine straight away, but it may be best to take it slowly and gradually reduce the amount of caffeine that you consume. This boils down to how bad your withdrawal symptoms are and what is going on in your life at the time.
  • Eating Healthily
    Eat more iron. magnesium, and protein rich foods like beans, nuts, spinach and eggs as a deficiency in any of these can make you feel drained.
  • Staying Hydrated
    Dehydration makes it difficult for you to focus and concentrate, so by being hydrated you can increase your brain’s ability to focus and concentrate whilst reducing drowsiness.
  • Knowing How Tired You Are
    A lot of people are so busy or focused on what they are doing that they don’t realise how tired they are until they make mistakes or are feeling frustrated. By being mindful of how you feel you can train yourself to recognise the tell tale signs of fatigue. Using an app like V-CAF, an Apple Watch app, you can be notified when you are tired so that you can stop and take a natural break before continuing with whatever activity you were engaged in.

Alertness Tips

Darren thanked me for my openness and went on to try some of my tips as well as what he thought would work for him.

And that’s the beauty of being human, we are all similar but unique enough to make it interesting. Darren started to change things around based on his needs and experiences.

My tips are what worked for me, but perhaps you can use them as a base to start from if you ever feel that caffeine isn’t working for you anymore.

  • Avoid Caffeine
  • Eat Healthily
  • Stay Hydrated
  • Know when you are tired

Afterword

Don’t suffer in silence, if you’re in a difficult place, reach out and ask for help. There’s no shame involved. Everybody has times when things aren’t as good as they can be.

Whether we like it or not, we are part of a community, it’s just the way it is. Help your community and they will help you.