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 Caffeine Energy Focus Productivity

Make Time To Chill

Be Here, Now

Slowly but surely, you will get there

Years ago a friend bought me a fantastic book called, “The Tao of Pooh & The Te of Piglet” to help point out to me that I was loosing “the way” and that I shouldn’t stop trying to get back more in line with it!

The chapter of that book that I was most drawn to and that had the most impact on me (which is probably why I remembered it regarding this post), is titled “Busy Backson”. The general gist of the chapter is that these days we tend to fill our time with stuff that keeps us busy, but that doesn’t amount to much, at the expense of us missing out on experiencing our own lives.

The book has helped me over the years and I think now is as good a time as any to share my thoughts on my favourite chapter and relate, how it’s principles can help you be more energised and excited about each day.

Time To Chill
Photo by @theki.dcreative via Twenty20

Sorry, I’m Too Busy

To me it seems that busyness has become associated with productiveness. When at work, home or studying very few people that I’ve come into contact with would admit to not doing much. I know that there have been times when I didn’t feel like doing much, but rather than say so, have found something to do that makes me look busy.

Even in polite conversation at a social gathering of some sort, when talking with someone (whether that someone be new to you or not), the conversation soon gets to the point where someone usually asks “So what do you do?” or “Have you tried [enter whatever activity or place to travel here]?”.

It is as if we have to justify every waking (and in some cases, unawake) moments. Like we would be instantly punished for saying “Actually, I’m just enjoying being still and listening to the sounds around me”. It’s not that people don’t say such things, it’s just uncommon (especially whilst being at work or school or even social gatherings).

What Am I Missing?

And that’s the problem. It’s become so normal to be constantly busy doing something that it’s almost a bad thing to be bored, daydream, or just stop and do nothing.

It’s true that meditation has become more popular lately, but it also suffers from the “Busy Backson” affliction of showing that you are doing something rather than just doing it because you want to. It’s a bit like the virtue signalling that seems to be popular these days to show that you’re a good and upright type of character, only for the sake of being seen by others so that they can say “Look, there goes a very virtuous person”!

The problem with keeping up appearances is that you eventually slip-up and that it brings unnecessary stress to yourself. Constantly appearing to be busy takes away from your life because you don’t get a chance to appreciate the wonder that is your life.

You can also start to resent life in general, to the point where life becomes one big drag that eventually can be too much to bare.

Claim Your Life Back

“I say, Pooh, why aren’t you busy?” I said.
“Because it’s a nice day,” said Pooh.
“Yes, but—“
“Why ruin it?” he said.
“But you could be doing something Important,” I said.
“I am,” said Pooh.
“Oh? Doing what?”
“Listening,” he said.
“Listening to what?”
“To the birds. And that squirrel over there.”
“What are they saying?” I asked.
“That it’s a nice day,” said Pooh.
“But you knew that already,” I said.
“Yes, but it’s always good to hear that somebody else
thinks so, too,” he replied.
“Well, you could be spending your time getting Educated by
listening to the Radio, instead,” I said.
“That thing?”
“Certainly. How else will you know what’s going on in the
world?” I said.
“By going outside,” said Pooh.
“Er…well…” (Click) “Now just listen to this, Pooh.”
“…thirty thousand people were killed today when five
jumbo airliners collided over downtown Los Angeles…,” the
Radio announced.
“What does that tell you about the world?” asked Pooh.
“Hmmm. You’re right.” (Click)
“What are the birds saying now?” I asked.
“That it’s a nice day,” said Pooh.

Benjamin Hoff, The Tao of Pooh

I often write about the importance of taking a break every day, especially when working or studying or any endeavour that requires a lot prolonged focussed concentration. I was influenced by the quote above and actively found ways to practically apply it in my daily processes.

Thinking about it, it probably indirectly led to me getting to the point to create our Apple Watch app, V-CAF Stay Awake Stay Alert. Stepping away from what I’m working on has always been difficult for me, so any process that helps to remind me to take a break is welcome.

After being alerted to take a break, stepping outside works, but so does just stepping away and doing nothing. It’s much like when I go for a walk to clear my mind. Eventually I’m distracted by the sounds around, or how lovely the sky looks, or any number of things going on around me, that just happen to be happening without my interference and independent of me.

It’s at moments like these that I feel at one with the world whilst at the same time appreciating me for being me, regardless of what is going on in my life at that moment.

Review

Benjamin Hoff concludes the “Busy Backson” chapter by highlighting the benefit of appreciating the process above just striving for the goal.

For example, many people want to give up caffeine and get upset when they relapse. They can feel like a failure because they didn’t make their goal. Or if they give up for a certain amount of time, they may feel that they achieved their goal, and then go right back to consuming caffeine.

Instead of focussing on the goal, why not focus on the process. Experiment and find ways to make your process as enjoyable and achievable as possible. If you mess up, no big deal, it’s all part of the process. Learn from it and move on.

It’s a tool that I use in all areas in my life and has made such a big difference.

So, try being like Pooh and appreciate yourself and life and the world in which you find yourself.

Afterword

“Why should we live with such hurry and waste of life? We are determined to be starved before we are hungry. Men say that a stitch in time saves nine, and so they take a thousand stitches today to save nine tomorrow.”

Henry David Thoreau, Walden (and quoted in The Tao of Pooh)
Categories
Caffeine Caffeine Addiction Caffeine Alternative Side Effects

Three Helpful Tips On Giving Up Caffeine

Know What Works For You

It’s Your Life…

Want to give up caffeine? I have on a number of times for various reasons. Each attempt to kick the caffeine habit taught me something new about myself and my relationship with caffeine.

I have tried a variety of approaches and detail in this post three of those that I found most useful.

These are not “secret techniques” that I’ve acquired from the powers that be, but rather useful pointers on your own journey of caffeine independence.

Try Giving Coffee A Break
Photo by @adam.barabas via Twenty20

Know Why

For me to do anything of value or substance I need to know why. Back when I was studying for my exams to get into uni and had a bad reaction to consuming too much caffeine, my reason for stopping was that I didn’t want to damage my health.

Later on during a stressful period at work I found that caffeine was no longer helping me to reach my targets and was actually hindering me from working more efficiently.

By understanding the reason why you want to take a particular course of action you increase the chances of success. Know why you want to give up caffeine and write it down. It will come in handy when you get the cravings to read why you’re putting yourself through this uncomfortable experience.

 

Teetotal

Avoiding caffeine totally has worked for me, but I’ve found that it can make things unnecessarily difficult.

That said, when I’ve been in the mood to just get things done, this approach has worked extremely well. I don’t think that it’s a coincidence that when I’ve been in that kind of no nonsense mood I also plan better so caffeine abstinence was easier.

When taking this approach I aim for the start to be on weekends (i.e. last caffeinated drink on Thursday afternoon) so that I can get through the worst of the withdrawal symptoms from Friday evening through to Sunday. In case you don’t know what withdrawal symptoms to look out for here’s a list:

  • Headaches
  • Tiredness
  • Nausea
  • Lack of focus
  • Low motivation

Drinking lots of plain hot water has helped me reduce or eliminate the headaches, tiredness and nausea. Doing some light exercise such as going for a walk has helped in refocusing my mind and motivation.

The one downside to this approach is that I’ve found myself eventually returning back to caffeine in some form or another, which can make you feel disappointed and make it harder to give up the next time you decide to.

Reduction

Of late, this approach has been my goto first choice. It doesn’t take too much thought and is very manageable.

Simply note how much caffeine you consume in a day and reduce the amount the following day (by a predefined number). Rinse and repeat.

This works well with substituting techniques because it makes it easier to break established routines without having to think about it too much and without having to rely on willpower alone.

So these days instead of waking up and then making myself a coffee, I drink a glass of water instead (sometimes hot, sometimes cold, depending on the weather). When taking a coffee break, I go for a walk.

It soon adds up to a significant reduction of caffeine consumption and eventually you will not even notice that you are doing it!

Review

Which ever way you decide to give up or reduce the amount of caffeine that you consume, be happy with that choice and work through it.

Caffeine has been getting a bad rap lately (and I don’t think it’s not warranted), but it also has some health benefits for particular groups of people. Have an open mind and be flexible when working out what’s best for you.

Afterword

If you are having difficulty focussing whilst giving up caffeine, or in general, our app V-CAF can help. It’s an Apple Watch app that notifies you when your alertness levels drop so that you can take the appropriate steps to boost your alertness.

It’s available now on the App Store, download it today.

Categories
Caffeine Energy Focus Productivity Sleepiness Staying Awake Tiredness

Virtual Caffeine For Your Apple Watch

V-CAF The Game Changer

Take a chance, change your life

There are moments in everyone’s life that are so profound that they can change your life for the better (or worse). When looking back at these points in time it may be easier to see that it was rarely just the moment, but the things that lead up to and after the moment that shape how we perceive these life changing events.

Take for example the first time I heard that Apple were going to make a smart watch. I had an iPhone and a MacBook Pro and didn’t see any reason why I should get one. “Just another gadget” I thought.

But then a trip to New York changed my mind about smart watches…

Before We Set Off

As usual work loads were heavy and time was against me. It was also a very hot summer and people’s tempers were short. I planned to stay home this vacation as it was too exhausting to think about and arranging a trip anywhere.

But then I saw a 4K video of a guy walking around Manhattan which got me thinking. It was just the start of summer so I thought that everything must surely be fully booked.

Then at work I was informed that mandatory holidays had to be taken, it’s now or never I thought, and the next thing I knew the family and I were on a plane to New York.

But What’s It For

New York is an impressive city. A bit too big for my liking but it was a nice change compared to where we were coming from. The sights, sounds and people were all amazing.

The trip also overlapped with my birthday, so my children were trying to figure out what to get me. After some discussion they decided to get me an Apple Watch and told me about it to see what my reaction would be.

At first I argued what the point of it would be as I have an iPhone and a watch already. Isn’t it just going to be more of the same but not as good as either, I asked.

Thankfully, my children don’t listen to me and got me my first Apple Watch. At first I didn’t know what to do with it apart from wear it as a watch. I read some reviews and articles about what apps to get and what could be done with it but didn’t see much there that I was interested in. By the second day of wearing the thing, I found myself modifying all sorts of settings that would help with exercise and concentration.

At the end of the first week I was hooked.

Virtual Caffeine

So it’s about three weeks after our trip and I’m exercising more, getting better sleep and organised almost all aspects of my life via my Apple Watch.

I’m sitting at my desk feeling tired and I colleague tells me that my boss needs to see me. When I see the big man, he tells me that I need a coffee and not to fall asleep at my desk.

It’s at this point that Virtual Caffeine or V-CAF is born. I tell another colleague about it and then we decide to build it and see if we can help people like us who may get tired whilst they are busy from time to time, people that need to stay alert and those of us that don’t want to use caffeine to perk us up throughout the day.

Since then I haven’t looked back.

To Sum Up

An unlikely combination of events can indeed change your life for the better, but you have to be open to them. Thankfully I had my children to push me in a direction that I didn’t know would lead me to help people all over the world.

If you don’t have a smart watch, I would highly recommend that you get one. And if you have an Apple Watch get V-CAF. It may help you just as much as it’s helped others and me.

Afterword

“Sometimes the slightest things change the directions of our lives, the merest breath of a circumstance, a random moment that connects like a meteorite striking the earth. Lives have swivelled and changed direction on the strength of a chance remark.”

Bryce Courtenay

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 Focus Insomnia Productivity Studying Tension

Don’t Loose It, Just Use It?

Step Back & Breathe Slowly

Or Just Loose it…

The frustration was building, and my patience was running short. Up until this point I thought that I was doing well. It seemed to me that I was handling things the right way.

For weeks I’d been putting in the time and the grind and couldn’t bare to think that it might of all been for nothing. What was going on? What did I miss? Maybe I’m not as brilliant as I think!

Now I felt my breathing becoming more shallow and faster. It was difficult to focus on any one thing, but then, in what felt like the back of my mind, I heard a voice that told me to step back and breathe slowly.

Non Stop Progress

The events leading up to this point were pretty normal. Assignments had to be done, social life was buzzing, and I was learning new skills privately that I hoped would further my career .

What could go wrong? I was doing the things “that you’re supposed to do” to be successful in all areas of my life. Yet I had a strange unnerving feeling that all was not as good as it seemed.

I noticed little things at first that I just brushed off as nothing. Little things such as laying awake in bed at 03:00 in the morning, and then not being able to switch off after a long day.

Soon I started to feel a little apprehensive about assignments that I once looked forward to getting into, and I started to lack the motivation to go out and socialise.

 

Real Progress or Busy Stuff

I didn’t talk to anyone about it but just kept on going. Plodding along and hoping that no one would notice. If anyone asked if I was ok, I would just say that I’m busy with assignment stuff or learning stuff.

But this could only go on for so long before someone would notice. And then it happened. My martial arts instructor kept on saying that I looked distracted, and would ask if everything was ok. I responded with the usual busy rebuttal defence, but she saw through it.

Looking back it wasn’t hard to tell for anyone that was paying attention, but somehow I missed it myself. Instead of taking some well earned time out for myself, to recover or catch a breather, I just kept on going.

And like a lot of people, I hid behind something and blamed that instead of standing up and facing myself. I kept the deception going. Productivity slipping, well just do more. Feeling tired, ok where’s the coffee.

I was burning out! But the need to not fail or let anyone down stopped me from looking at what I was doing to myself. My trainer noticed and said, you’re not going to the tournament next week!

I became angry but said nothing. Then when it was time to spar I lost it. I kept going in too hard and my partner kept telling me to take it easy. I didn’t listen. I angrily snapped a front kick forward, which my partner took advantage of, then boom.

I was on the floor looking up at the ceiling. It hurt when I tried to breath, so I took shallow breaths, frustrated that I couldn’t get up. My partner hit me in my solar plexus with a well timed punch that took advantage of my forward momentum. That’s what made it worse. I did this to myself.

As I got up I heard my trainer tell me to step back and breath slowly. Later my trainer had a one on one with me and told me that sometimes we just have to stop and assess where we are. If we find ourselves loosing it, then redirect it towards something positive.

Positive Steps

The lesson I was being taught was to make sure that I don’t loose sight of the big picture and step back from constant pushing and yearning.

My trainer pointed out that nothing progresses constantly in a straight line, and that we should take note of that and incorporate that idea in our lives.

So since then over the years I’ve been finding ways to adapt this notion into my daily life and have found some of the following to be quite useful:

  • Setting Good Routines
    I like to be spontaneous and try to resist being tied down to one way of life, but that said, I also like routines. Why, because it takes the battle outside of my head and places it on a path I can follow without too much thinking. As a result, I have all types of routines for all areas of my life.
    My start the day routine – do at least an hours worth of exercise.
    My work routine – list my tasks for the day, drink water and jump in to it.
    My before bed routine – unwind watching silly videos then reading.
  • Micro Breaks Throughout The Day
    I suffer from tunnel vision when I get into something, so it’s important for me to be reminded to take a 5 to 10 minute break every so often. I used to use the Pomodoro technique and work in 20-25 minute blocks. But after we created V-CAF Stay Awake Stay Alert, I’ve found that I take the breaks as my focus starts to drop off and the watchOS app alerts me, which is more in tune with my rhythm rather than a static clocks rhythm. And, it really works. I’m less likely to power through when I’m tired now and the difference is amazing.
  • Drinking More Fluids
    For a long time I became a purist, water only type of guy. It was part of my routine. A set amount every day. Now I’m a bit more relaxed and drink a range of liquids not just water. The point is to get enough fluids in you so you are not dehydrated. BTW if you are feeling really dehydrated then drink some milk, apparently it’s more hydrating than water!

In Hindsight

If I could go back in time and tell myself that I needed to chill a bit more then of course I would have. The problem is that I’m stubborn so probably wouldn’t have listened to myself anyway!

So rather than tell you what to do, I thought it best to point out the signs to look for if you find yourself struggling in anyway to meet your progressive aims.

  • Take a step back and assess what you are doing and how you are doing it.
  • Create a plan that incorporates routines that will help you to achieve your goals without sacrificing your well being.
  • Take short regular breaks
  • Keep yourself hydrated

Afterword

As far as we know it’s only one life that we get. We get to choose the attitude that we take through it. It’s not what happens to us, but how we react to what happens to us that counts.

Categories
Alert Focus Productivity

Take Some Timeout And Put Your Feet Up

“Rest is not idleness”

John Lubbock, The Use of Life (1894)

Many of us are under a lot of pressure and don’t seem to have five minutes to spare to just stop and do nothing. Despite all the advances in technology we still haven’t come up with a way to remove stress from our lives.

And nor should we as stress is a natural part of life that helps us to find balance in our characters and bodies. But a lot of the stress that we experience is not necessary, and if we are not careful, can lead to a lot physiological as well as psychological harm.

One of the ways in which we can lessen this stress can be as simple as stepping away, especially before we become overly tired which can compound the problem.

The Build Up

I find it very frustrating. Just when you think that you’ve completed a task, either something else gets added to it or the next task seems like it will take triple the effort to complete compared to the last one.

I would then proceed mumble under my breath and just get on with it, but this would have the effect of sapping my energy slowly without me noticing. As I became more worn down, it would feel like I had a great weight on my shoulders weighing me down and making all my actions feel like they were in slow motion.

Eventually, after what would feel like an age, I would get something done, but not be happy with it and would have to redo the work which made everything feel twice as bad.

Lack of Alertness, Focus and Productivity

What I’ve found in the past is that when things seem to be getting worse, with regards to work or personal items, the default response was to reach for a cup of tea or coffee (usually coffee) to pick myself up and get more alert so I could get things done.

But what I found was that after the initial caffeine backed power up, the crash would be horrible and the pick me up didn’t work as it once did; eventually making me feel much worse than what I did before.

This was due in part to my caffeine addiction which over time increased my tolerance to the effects of caffeine, which in turn made me think that I needed more!

Add to that the crash that I once experienced as a normal occurrence, was due to the withdrawal symptoms that I suffered from not having enough caffeine in my system to make me feel normal. If you’re a coffee/caffeine drinker then there’s more than a slight chance that you have experienced at least one of the following before craving you’re next caffeine fix:

  • Irritability
  • Headache
  • Restlessness
  • Insomnia
  • Agitation
  • Palpitations
  • Tremors
  • Gastrointestinal disturbances
  • Anxiety
  • Depression

Simple Solutions

A friend of mine gave me a study that he read about idle time and doing nothing. At first I thought he was commenting on what I do, but then realised he was commenting on how I work and go about things.

The article was calling for more research into the benefits of idle time on the minds ability to develop and learn. The basic premise is that when we day dream or our minds wander, we are actually helping our brains to function more efficiently, particularly in the relation to personal awareness and relationships.

“Further evidence from social and affective neuroscience suggests the importance of brain systems implicated in the DM (default mode) for active, internally focused psychosocial mental processing, for example, in tasks involving self-awareness and reflection, recalling personal memories, imagining the future, feeling emotions about the psychological impact of social situations on other people, and constructing moral judgments…

Studies examining individual differences in the brain’s DM (default mode – daydreaming, mind wandering, etc) find that people with stronger DM connectivity at rest score higher on measures of cognitive abilities like divergent thinking, reading comprehension, and memory“

Immordino-Yang, Mary Helen, Joanna A. Christodoulou, and Vanessa Singh. “Rest Is Not Idleness.” /Perspectives on Psychological Science/ 7.4 (2012): 352-364.

But here’s what my friend was trying to point out to me. If I’m constantly forcing myself to get things done without taking a break, (and by break he meant stepping away from all electronic devices and people for a few minutes every day), and not spending some idle time and letting my mind wander, then what kind of results would I expect in my personal and professional life.

Point taken Sir, thank you 🙂

Since that time I’ve taken what he and the study said to heart and it was part of the reason for us coming up with the V-CAF app and this blog.

Without taking the quiet time to be idle we would never of come up with the idea to start this blog and build the app. In fact , the app embodies the idea of taking quiet time away from your desk and work by notifying you when your focus is lowering and tiredness increasing. Giving you ample chance to take a break from the hubbub of the day and gather yourself so that you can be more focussed, productive and contented.

Review

So to wrap this up:

  • Take regular breaks from work/study/being busy and put the devices down.
  • Get up go for a walk and let your mind wander
  • Stare out the window occasionally and let your thoughts carry you to where they may
  • And if you’re finding it difficult to give yourself time for a break, use our app V-CAF Stay Awake Stay Alert to notify you when your tiredness is increasing, reminding you that your productivity levels are falling, so take a break.

Afterword

Health is on everyones minds at the time when I’m writing this. Use this time as an opportunity to do the things that you know you can and should do.

Take a break and let your mind wander, it may help you have better connections with yourself and others.

Categories
Energy Focus Productivity Staying Awake

Are the Stairs for Going Up or Down?

“It’s not the Destination, It’s the journey.”

Ralph Waldo Emerson

The title may seem nonsensical but does anything make sense right now? An escalator leaves no choice regarding direction but with stairs – you get to choose. Dah dah! Finished. No six minute read here but are we finished?

By finished, I’m not referring to the current situation, which at the moment on any media platform you like seems to indicate that life as we know it has long gone and we should wait with a mask to soften our humanoid features, so as not to scare any aliens that arrive with a vaccine. Deep breath and no.

But What If..?

Anecdotes like “chin up” and “best foot forward” failed as soon as our chins had to be covered as we went around in measured steps. As we go from A to B with justification needed for C, it can be easy to not only long for things to go back to your normal but even worse, imagine how things would have been. This is where the real torture lies for most of us and it can be a union of extremes. Firstly, we were in such a great place in our lives (really?) and about to turn the corner into a wonderful life and now it’s completely ruined with one problem after another. Ok – so the last part might be OTT but look me in the eye and tell me, you haven’t had that thought but with different words? It isn’t a few of us, either! 

Keeping Up Appearances

“It’s not the destination, it’s the journey.”

Ralph Waldo Emerson

Self-motivation has been something of a crash course this year with a much clearer appreciation for pyjama days as a rarity. On the bright side, we had time to do all the things we said we would do when we had time. Thumbs up emoji from everyone when you said you were going to do it but the next part; doing has not been easy. Shiny achievers beamed with new skills and we felt pleased for them with a tinge of guilt/shame/jealousy. If you paused to chose between the three emotions, better to be human and accept that all three were in there somewhere.

Do You!

By now I could have added ‘ten ways to….. or perhaps five tips to……. ‘. 

You’d probably fall asleep to the sound of advice and wake up to it but this is no time to have an aversion to advice, as if you’re some kind of president! Remember that random question at the top of the page?

Are the stairs for going up or down? Of course, the stairs are not the determining factor – you are. It really doesn’t matter where you are in terms of goals, ambitions, new skills (ouch) all that matters is now – well I can’t put it any clearer than Eckhart Tolle! So, about those stairs? What can you see from there?

Categories
Energy Exercise Focus Productivity Staying Awake

Boost Your Productivity, Focus and Wakefulness

V-CAF watchOS/iOS/macOS

Stay Awake, Stay Alert, Stay Focused

We’ve been a little busy over here at V-CAF. Tight deadlines, issues to fix and increasing demands have been taking their toll for the past few weeks!

Anyways, being that we espouse the virtues of working smart without having to resort to caffeine, I thought I’d share some of the techniques and processes that proved to be invaluable .

In a relatively short amount of time, we accomplished a fair amount (if I may say so myself), and I hope that you’ll find what we’ve done inspirational and more importantly, useful to you.

V-CAF Stay Awake, Stay Alert
Use the Apple Watch app with the Mac desktop app to help keep you awake, alert and focused.

Heavy Workloads

Since the new year I’ve had a ton of work that I’ve been committed to. We had decided to make some major changes to our app V-CAF, which included a new version compatible with macOS desktop and laptops.

Unfortunately at the same time we also had personal commitments that couldn’t be ignored, and would take up a great deal of our time.

My head felt like it was going to explode and at the time I had no idea how we could honour all those commitments.

Decline in Standards

A lot of people faced with tight deadlines tend to power through and force themselves to achieve their goals through thick and thin.

I’ve done this in the past, and although I met most of the goals, I knew that it wasn’t my best work, leaving me feeling flat and exhausted.

Working like this once in a while doesn’t do too much harm, but if it starts to become a regular occurrence both the quality of your work and temperament can suffer.

Quality Wins

So, how did we get through our recent busy spell? By using some of the techniques that I’ve written about in the past, and using some new combinations.

  • Planning Work Ahead of Time
    Before diving straight into the tasks, we planned the order and importance of work that needed to be done. This way we had a clear view of what work should be done and a clear indication of what work had been done so that we could visibly track our progress. Tools such as Kanban or Jira are good for tracking your progress. (both are primarily aimed at software development, but can be adapted to any project or task)
  • Breaking Down Tasks Into 20-25 min Blocks
    Instead of trying to complete everything at once, divide and conquer. Each of the major tasks were broken into smaller sub parts, which had the result of helping us to focus on one specific issue at a time. This helped us to work faster and improve quality. The Pomodoro technique worked wonderfully here – The Pomodoro Tracker — A useful tool for time management based on Pomodoro Technique.!
  • Take A Break When Tired
    It can be hard to stop when you are tired, especially when a deadline approaches. Also most people become so focussed on their work that they don’t realise how tired they are, but working whilst tired leads to an increase in the probability that the quality of your work will diminish. V-CAF, an Apple Watch app, informs you when your alertness decreases and is ideal for helping you stay alert and focused.
  • Get Enough Sleep
    This is the master key to all the other techniques. I don’t know about you, but when I have tight deadlines I tend to work longer hours and cut into my down time, which in turn cuts into my sleep time. Again, once in a while is okay, but constantly working like this for a week can really have a detrimental effect on your productivity.
    Prioritise your sleep. Make time for it and get enough good quality sleep. If you are finding it difficult to sleep (due to stress for example), then try exercising at some point during the day for 30 minutes or more. Exercise has been proven to improve the quality of your sleep almost immediately! Just make sure you don’t exercise within two hours before you plan to go to bed.

In Retrospect

These are the main techniques that I used and they worked well. Not listed are the new combinations that we tried and got very positive results from.

As an example, one of our tasks was to create V-CAF Desktop. We had built desktop applications for other platforms, but this was our first for macOS.

To help us achieve this goal we planned the tasks that would get us to our desired result, and stuck to using V-CAF the watchOS app to keep us from working whilst being overtired. In addition we added another task that was dependant on completing the desktop app which involved using V-CAF desktop to complete the video editing and sourcing tasks.

This allowed for us to test the desktop app in the real world whilst completing another of our tasks. A classic “Two birds, one stone” situation, that helped us boost both our productivity and quality.

Conclusion

Increasing your productivity, focus and wakefulness doesn’t rely on any one special secret technique, but the willingness to experiment and find what works for you.

Before you start your next deadline or goal plan which techniques you’ll try.

Finally, post your tips and the techniques in the comments so that we and other readers can try them out too!

Categories
Focus Productivity Staying Awake Tiredness

A New Productivity Hack

A New Way To Be More Productive

Hack Your Productivity

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

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

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

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

The Slog

Feeling tired when you have a school, work, or personal deadline looming really is the worst. No matter how many cups of coffee is drunk or how many breaks that you take, nothing seems to be making the difference.

The effect of tiredness on your work can be compared to working after having a few drinks at lunch time. This in itself can make you feel frustrated and decrease your productivity even more.

That’s without taking into account the effect on the quality of your work. At best, the drop in quality in your work can be seen as you not putting in enough effort, at worst, being incompetent.

Tiredness Was Wining, I Wasn’t

The Slog (or the grind), can really demotivate you and sap your will to carry on when you are tired. We all have bad days once in a while, but when they become more frequent they can be quite worrying.

I my case I found myself making avoidable mistakes and had difficulty in focusing on my tasks. Not only did this have the effect of me looking less than capable, but also started to mess with my own view of my skills. It got to the point where I was constantly second guessing myself just to make sure that I didn’t make any mistakes (which in turn affected how much work I could get done)!

Being tired:

  • Affects your memory
  • Reduces your concentration
  • And can negatively effect your motivation

Look out for these tiredness symptoms whilst working, to identify if your work efficiency and quality are reducing:

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

The Hacks

The best hack isn’t really a hack, but more common sense, and that is to get enough sleep. How much is enough? That depends on you and your body but as a rule of thumb make sure you get enough sleep so that you don’t feel tired during the following day.

To find this out, make a point of going to bed at the same time every day for a week, so that you have enough time when you wake up to still get ready for the day ahead. Note what times you wake up and how you felt during the next day. By the end of the week you should have a rough guide to your body’s sleeping rhythms and how long to sleep for.

Other hacks include:

  • Get good quality sleep as well as quantity.
    You’ll find that having good quality sleep can actually reduce the time that you spend sleeping. What is good quality sleep? According to the National Sleep Foundation:
  • Where possible reduce your workload or reorganise it.
    Make sure to prioritise your sleep, work and play (in that order). If your workload becomes too great, then try to reschedule or don’t commit to taking on new work until you have cleared your current tasks. Whatever you do, try not to cut into your sleep time.
  • Avoid caffeine in all its shapes and forms after midday.
    This will be tough for some, but caffeine can stay in your system up to 8 hours after ingesting it. And as caffeine is known to reduce the quality of your sleep, it can make you feel even more tired after the effects of caffeine have worn off.
  • Don’t nap for more than 25 minutes during the day.
    And avoid sleeping after dinner!

The New Way

Using the above mentioned points as a guide has helped me to feel less tired during the day, especially whilst working. I have also increased the amount of exercise that I do, am drinking more water and getting better results because of it.

However, the biggest productivity hack where I could see the results immediately was when I started testing our app V-CAF Stay Awake Stay Alert.

The idea behind the app was to have an alert that would tell us when we are on our way to being tired or sleepy so that we could take a natural break. This way we could consistently produce high quality work by not working whilst we are tired.

V-CAF Stay Awake Stay Alert does just that. It’s an Apple Watch app that works with your heart rate to alert you when you are tired. The alert is a vibrating nudge (if the Apple Watch is in silent mode, otherwise an alarm and nudge), which discreetly lets you know that you need to take a break.

I’ve used V-CAF while in meetings and working, and it’s great. In meetings it’s kept me focused on the discussions that can seem to go on forever, and whilst working its kept me from working long stretches without breaks by notifying me that alertness levels have dropped.

Although no one thing listed can keep you more awake than getting enough sleep, using V-CAF in combination with the suggestions in this post has made a big difference in the teams’ and my productivity.

From Here Onwards

Get enough good quality sleep. Nothing beats that. Make it a priority and stick with it!

That said, using the other suggestions in this post will help you to get good quality sleep daily.

There are no shortcuts to productivity, but there are things that you can do to help improve it, and number one on that list is to reduce your tiredness.

Good Luck