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
Energy Focus Productivity

Pause, Stop & Start

Pause, Stop & Start

Three steps to closer to clearer focus…

Life can feel as if it has its own momentum with meetings, timetables, meal times and our list of things to-do can seem endless. We can go weeks, months or years knowing that we are stuck in a rut and need a new direction, change of scene or some type of action that calls us out of our comfort zone. In our minds we carry solutions to problems and sometimes even talk ourselves out of the solution before we have even fully realize them! With so much chatter in our daily lives, we can get lost in the cacophony.

Pause, Stop & Start
Photo by Allie Lehman @alliepal

Call it what you will but the universe always has a way of grabbing our attention and giving us moments to pause. It can be in the form of hearing a few notes to a forgotten song, a smell that reminds us of someone or even a taste that transports us almost instantly to a memory held inside us. Whatever it is, it gives us a moment to pause. Just like seeing amber at the traffic light we make a quick intuitive decision. Slow down and pay attention to what is being communicated or rush on with the belief that it’s too late to stop – regardless. With V-CAF there is a gentle reminder to take care. The beauty of the pause is that we can lead ourselves to the stop. A place not of failure but a chance to check-in with our authentic self and consider whether our actions are from deep within. Sometimes busy is an excuse in disguise. It is not easy but there is joy in connection to purpose and not the ego driven taskmaster of the mind.

In Closing

Many of us as children found amazement and wonder in everything. Try to discover this again and start to see & feel the precious gift of the present moment. There is something to unfold in even the most mundane tasks or surroundings when you start to connect all of your senses and give yourself permission to be fully alive. So next time you have an ‘amber’ moment, decide if you are going in the best direction or take a deep breath and turn onto a new road.

Categories
Addiction Caffeine Addiction Energy Focus Productivity Uncategorized

A New Beginning

A New Way For A New Year

Don’t Give Up & Be Consistent

It’s been a while since the last article was published, so belated new year’s greetings to you and yours.

During the holiday season a lot of you may have had the time to reflect on the past year and think about how you would like this new year to pan out.

Giving up or reducing the amount of caffeine that you consume is a common goal, and by coincidence a key objective of this blog, so we’ll be looking into sustainable strategies that can help you succeed.

As an added benefit some of the tips that we suggest can be used for your other resolutions or objectives too!

Success - A New Beginning
Success – The result of planning, hard work and luck.

The Typical Approach

Maybe because of tradition, or the fact that so many people are also thinking similar thoughts at around the same time, it seems to be easier to have good intentions about changing an aspect of yourself and proclaiming it to your nearest and dearest.

The first few days or weeks go well, but after a while you start to lose motivation and can eventually stop trying all together!

Never mind, there’s always next year…

Why it Doesn’t Work

It’s not just at New Years that we can fail to keep up with our intentions to do better. Dieting for your summer holidays, starting a new workout routine, giving up or reducing caffeine, or any other big change takes time and a lot of willpower.

At the time when we decide to take on the challenge we tend to be full of willpower and excitement. This is due in part to us focussing on the end goal and seeing ourselves making it to the end, but neglecting to see the hard work it takes to reach that point.

For example, a few years ago when couple of friends of mine and I were training at a gym, someone suggested that we should run a marathon (which was only nine and a half months away, and I’m useless at running long distances).

I’m quite heavy and had never ran a marathon before so I said no straight away. The other two guys said that it would be fun and we can help motivate one another, and eventually got me to reluctantly agree. We even put a forfeit in place for anyone deciding not to follow through.

Unfortunately for my two friends they had to pull out (one had a bad toe and the other a bad back). Luckily for me, the guy that challenged us to do the run had a plan, which I stuck to for dear life.

What Does Work

After completing the marathon I had learnt some very valuable lessons about achieving difficult goals which I’ve applied to other areas of my life and got good results. Here’s a list of the ones that I use regularly.

  • Plan to fail
    Last year I wrote an article about how to plan to beat caffeine addiction – “How to Build a Plan Against Caffeine Addiction”. In it I list some of the strategies you can use to overcome an over-dependency , but the number one strategy is to plan your failures in advance.
    It means exactly what it says. Think of all the excuses and reasons for giving up in advance and plan ways to eliminate them. So if giving up caffeine is your goal, then think of ways to avoid being around coffee, like not having any in your home or not meeting friends in cafes.
  • Pace Yourself
    Take each day as it comes and concentrate on your goal for the day. Doing so helps to focus your energy and attention on the here and now which helps you to overcome any obstacles you may encounter.
  • Track Your Progress
    Keeping a journal about your experiences can help motivate you during the difficult times. Using a tracking app to log your progress also helps by showing you the number of days that you’ve been able to keep going, which you can share with your support group or mentor if you need someone to be accountable to.
  • Have a Mentor or Support Group
    During my marathon preparation having a mentor helped keep me on track and helped me with a plan to achieve my objective, even when my support group wasn’t there.

Choosing a mentor that fits your personality is key. A mentor that knows you well enough to help guide you through the tough times is worth their weight in gold. However, don’t get caught up in trying to find the perfect mentor, nothing beats self motivation. Any good mentor will tell you that.

Review

So, a few short simple points that really work can help you become a miracle worker. The real magic is in planing and being consistent.

  • Don’t rush in but plan
  • Pace yourself
  • Keep a log of your progress
  • If you can, get a mentor or join a support / interest group

Conclusion

Although the new year has already started and you may have broken some of those new year resolutions, don’t quit. If you fail, don’t worry, just jump back on the program.

Learn from your past mistakes, plan accordingly and move on confidently.

Categories
Caffeine Alternative Energy Fatigue Productivity Tiredness

How To Boost Your Energy

Energy Boosters

Lift off…

Feeling tired, fatigued or burnt out? You’re not alone. According to the National Safety Council more than 43% of workers are sleep-deprived.
Fatigue – You’re More Than Just Tired, NSC

The fact that tiredness is on the rise may account for the global demand for energy-boosting products being at an all time high. Caffeine consumption is on the rise and producers are capitalizing on the trend by providing more products that contain caffeine.

With all these products being put out in the market, it may make it easier to exceed recommended caffeine limits. 

So what are the alternatives to consuming caffeine to boost our energy levels?

Boost
Photo by dan carlson @dan_carl5on on Unsplash Full focus at a coffee shop

Why Are We So Tired?

Our modern lifestyles tend to encourage behaviors that as a whole can lead us to feeling tired. Demanding jobs, long shifts, long weeks, sleep loss, no rest breaks and long commutes are just a few of the ways that we may be contributing to our tired state of affairs.

Compounding the issue is our willingness to use stimulants such as caffeine to give us a boost of energy to get us through the day.

Does Caffeine Really Boost Our Energy Levels

Caffeine tricks our minds into releasing dopamine, which makes us feel alert, motivated and good about ourselves. This makes us feel as though we have more energy than we actually have.

Eventually, you’ll need ever increasing amounts of caffeine to achieve the same energy boosting effects. This can happen as soon as a week to 12 days.

When trying to give up caffeine, withdrawal symptoms can begin as fast as between 12 to 24 hours, explaining why some people need a coffee in the morning to feel as though they are awake.

Withdrawal symptoms include but are not limited to the following:

  • Fatigue
  • Depression
  • Lethargy
  • Vomiting

Alternative Boosters

Companies such as Bayer AG, PepsiCo, Boehringe Ingelheim GmbH and Sanofi are investigating using herbal and/or traditional medicines as alternatives to using caffeine.

As an individual you can use the following techniques and tips right away to help boost your energy:

  • Number one is to get more sleep.
    Although everyone is different, studies show that most people are most alert when they regularly get between 7 to 8 hours sleep.
  • If you are working on a tedious task, take regular breaks.
    Performance tends to decrease after 90 mins of continuously working.
  • Be alerted to when you are tired by using a tiredness alarm like V-CAF.
    V-CAF is an Apple Watch app that works by subtly notifying you when you are most likely to be drowsy and not focused on your current activity.
  • Eat whole foods and avoid foods containing processed sugar.
    This will help keep your energy levels balanced throughout the day.

Review

The best way to boost your energy is to make better lifestyle choices and avoid stimulants that trick your body into thinking it has more energy than it does.

Here are the takeaways:

  • Get more sleep
  • Whilst working or doing something that you need to focus on, take lots of breaks
  • Use tiredness alarms such as V-CAF
  • Eat whole foods, avoid processed foods

Conclusion

Tiredness is our body’s way telling us to slow down and take care of ourselves.

By trying to short circuit our body’s defense systems, we put ourselves and others at risk.

A few simple lifestyle changes can really improve our quality of life.

Categories
Caffeine Exercise Side Effects Weight Loss

Caffeine, Energy & Weight Loss

Caffeine, Energy & Weight Loss

Got to watch my figure…

Intermittent Fasting (IF) is on the rise. Not a day goes by without someone telling me about how good it is for weight loss and that they feel more energized. 

Whilst no stranger to IF I wanted to know if drinking caffeine would help me burn away those love handles faster and if there are any cons to this approach.

Starving
Photo by voidstern on flickr hunger

Caffeine and Weight Loss

For a lot of people drinking black coffee (or energy drink) and intermittent fasting works.

Reduced hunger, faster fat burn, more alert, what’s wrong with drinking caffeine?

Caffeine and its Potential Problems

Caffeine can affect some people rather negatively. The affects on your mind and body depend on how much caffeine you drink daily, your age, fitness and gender.

Some of the harmful side effects are:

  • Addiction to caffeine
  • Anxiousness
  • Poor sleep
  • Abdominal pain
  • Heartburn

Also, that alert or awake feeling is caused by caffeine tricking your brain into believing that the levels of a chemical called adenosine (which tells the body how tired you are) are reduced.

By blocking your brain’s cells ability to know how tired you are, neuron activity increases which alerts the pituitary gland to release hormones that tell the adrenal glands to increase production of adrenaline.

The Miracle of Water and Exercise

There are many ways to overcome this problem, but the first one is to take action and write something.

If you are used to drinking coffee or energy drinks, you may experience withdrawal symptoms if you stop.

The key here is to keep going and use some of the tips outlined below, which will not only help with your withdrawal symptoms, but also increase the benefits of your fast.

  • Exercise
    Over time exercise can boost your energy. Deep sleep will be more common and that alone will make you feel less hungry and more alert. Also your body will become stronger and mind more focused. For more information read Spark, The Revolutionary New Science of Exercise and the Brain, John J. Ratey 
  • Drink more water
    your brain is mostly water. Drinking more will improve your concentration, help balance your mood and emotions, increase blood flow and oxygen to your brain and help prevent headaches. And as a side benefit can increase your metabolism by 24-30%.
  • Use a tiredness monitor or alarm
    by knowing when you are feeling tired you can take control of your mood swings and act accordingly. V-CAF is an Apple Watch app that alerts you when you are most likely to be tired.
  • Preserve
    Keep track of the days that you complete a fast without caffeine and set yourself goals. Take things a day at a time, and over time you will reap the benefits.

Summary

On the face of it caffeine and intermittent fasting seem to be a match made in heaven. However, I’ve outlined that you can in fact get better results naturally, it is just a little bit more uncomfortable at first, but you will be in control.

Try these tips:

  • Exercise more
  • Drink more water
  • Track your tiredness (with tools such as V-CAF)
  • Track your progress using the above mentioned tips

Your Choice

You’ve made it to the end, congrats.

To reap the benefits of your hard spent time you must act on what you’ve learnt. Nothing beats informed practical application and now you have the advantage. 

Use the points highlighted in this article as you see fit, but please make sure you have fun whilst doing it.