Categories
Fatigue Productivity Sleep Sleepiness Staying Awake Tiredness

Napping – A Sign of Laziness or Smart Working?

Power Nap To Get Things Done

Rinse, Repeat…

Drifting off to sleep at the the most inappropriate times has been something that has plagued me from school. As I got older I thought that things would improve, but sitting in meetings after lunch have proved that wrong.

My initial attempts of trying to use caffeine to keep me awake and alert did work, but soon after heading down that road stopped being so effective, and had side effects on me that I wasn’t too pleased with.

As a result, a work colleague and I decided to put our heads together to build an app that would notify you when your alertness started to decrease and also created this blog to inform others in a similar situation.

But, as our research into this phenomena expanded we found something that consistently appeared to work in boosting people’s productivity levels that was so simple and made sense, that we wondered why society saw it as problem rather than as a cure.

Napping - A Sign of Laziness or Smart Working?
Photo by Rob Christian Crosby, Robert Cross, @robcros

Being A Slacker

Whether in school, college, the workplace or social situations, it’s generally frowned upon to appear to be tired. It gives off a sense of laziness on the part of the poor soul that finds themselves in that situation.

In work and college I found that people were very proud of the fact that they had very little sleep to get things done and would delight in telling me how they just powered through the tiredness to meet deadlines.

It was almost as if they used their tiredness as a badge of pride to show how hard they were working. But unfortunately for them they either didn’t get the grades that they thought they deserved or the quality of the work that they produced was found wanting.

I found this out the hard way by giving in to the brow bashing, and although I had seen the results of this approach on others around me, I complied as I didn’t want to be seen as the slacker, who doesn’t give his all.

Things Aren’t Getting Done

At first I thought that I was managing to keep up with the workloads, the long days and very little rest and sleep, because “Hey I’ve got work to do!”

But as time went on I found it difficult to concentrate, and even simple tasks started to seem like climbing the Matterhorn. My productivity started to go down and I started hating coming into the office.

This is not surprising or uncommon. Recent research suggests that working fatigued has hidden health-related costs that costs the economy billions of dollars each year in lost productivity:

“According to a fatigue cost estimator from the National Safety Council and Brigham and Women’s Sleep Matters Initiative, health-related cost of lost productivity is $136 billion a year. Further, a reported 70% of Americans regularly experience insufficient sleep. Sleep loss, especially in the
presence of underlying sleep disorders, results in reduced workplace productivity and increased absenteeism, health care expenditures, workplace accidents and injuries, and motor vehicle accidents during commutes. “

(2019). Challenging the stigma of workplace napping. SLEEP, 42(8)

Visiting The Land of Nod

After a relatively short time I grew frustrated with this way of working and went back to how I work best and listened to myself and body. When feeling tired I decided to go out to a library near where I worked and have a snooze in a corner somewhere.

I also cut down on how much I ate during lunch, reduced or cut out carbohydrates, ate more protein and got most of the difficult work I could out of the way in the mornings (which happens to be my better time for working). Where possible I moved my meetings to the early afternoon, just after my snooze, so I could be more attentive and contribute more.

Using our app V-CAF helped to let me know when my alertness levels were dropping and I used it as my break alarm, so that I would stop what I’m doing before making any mistakes and allowing me to review what I’d done up to that point.

Also, I would wake up earlier in the mornings and do my daily workout (which is probably why it’s easier to get the difficult work done in the mornings), drink more water and get to bed as early as possible.

I have to say, that after adding these changes into my daily work mode I’ve come to find work fun again, and get more done in shorter periods of time.

Along with recommendations to sleep 7-9 hours at night, daytime naps are being integrated into workplace culture in the world’s largest grossing tech, consulting, media, and retail companies: Google, Uber, Nike, Cisco, Zappos, Huffington Post, Price Waterhouse Coopers, Proctor & Gamble, and Ben & Jerry’s. Not only do these companies encourage workplace naps, but they provide accommodations, such as rooms secluded for the purpose of napping, often equipped with nap pods or beds.

(2019). Challenging the stigma of workplace napping. SLEEP, 42(8)

Key Points

Sometimes we need to take stock of what is best for us rather than following the herd. Taking a 20 minute nap whilst at work is not only good for our productivity, but good for our health and wellbeing too.

  • Working whilst fatigued reduces productivity and has hidden costs to industry.
  • Do your more challenging work in the mornings (if you are a morning person).
  • Eat light, protein rich lunches and drink more water.
  • Move meetings to just after your naps if you can.
  • Take regular breaks whilst working where possible.
  • Get more sleep (between 7 to 9 hours each night).
  • And take a nap (again, where possible). It’s not being lazy and can actually boost the quality of your productivity.

Moving On

Nobody knows you better than you. Learn to listen and trust yourself. Society is usually slow to adapt to each persons needs and wants. If you are feeling tired, try not to plough on like a machine, but take a step back and give yourself a break.

Try it and let us know how you get on in the comments below.

Categories
Focus Productivity

Increase Productivity Through Consistency

Productivity & Consistency

Consistency Increases Productivity

Recently, during one of my downtime breaks, I found myself reflecting on the times that I’ve felt the most content and satisfied with who I am and where I find myself.

As I thought about the different phases of my life I found that the times when I felt most content compared to those when I didn’t, were when I got involved in activities that required me to put in consistent effort and maintain a certain level of discipline, whilst at the same time being able to track my progress in said activities.

Conversely, the times where I had no direction and seemed to be doing things ad hoc were the time times where I felt most stressed, unsatisfied, and least productive.

As we’ve slowed down a little after our last busy stretch, we discussed how and why this was and wanted to share a little of our discussions with you.

ncrease Productivity Through Consistency
Photo by KRISTINE ISABEDRA, Weekend Brainstorm 7

In a Slump

I, like most people, get fed up from time to time, especially when I’ve got a lot to do, but for whatever reason, I don’t start them; or when I do start them I realise that I have more work than I planned for!

Frustration soon sets in because it either feels like it’s impossible to make any progress or I become overwhelmed and eventually nothing gets done. It only takes a few sessions like that to cause your productivity levels to fall into a slump whilst your dissatisfaction levels reach all time highs.

And, as is the case with these kind of situations, you can find that your lack of progress leads to less productivity which leads into even more lack of progress, and so it goes on.

The Lack of Progress

The feeling of not making any or significant progress whether related to a specific life goal or routine tasks can lead to feelings of despair, helplessness or even depression.

Perceived failure to accomplish a task or reach a goal can reinforce a negative self image which can make it more difficult to start any future projects for fear of failing again.

This compounds the problem because the act of accomplishing a goal or completing a task can help raise your self esteem which can then act as a positive reinforcement mechanism to help fuel your will to complete further goals.

Turning things Around

Fortunately the steps needed to break out of this cycle are relatively simple to start. The trick is continue to use them until they become a habit or part of your being.

  • Divide and Prioritise
    Whatever task you have, look at what the big goal or purpose is and keep this as the higher level or main purpose for the sub task(s).
    Subtask(s) are made up of the smaller tasks that need to be completed in order to complete the higher level goal. Make these subtasks as small, focused and defined as possible.
    The result will be that you have manageable, and more importantly, visible steps towards your goal. Each task completed helps motivate you to do the next one as you come closer to achieving your goal.
  • Do something every day towards your goal
    Make it your number one priority to do something towards your goal every day. This will give your willpower a boost so that it eventually becomes second nature for you to complete the tasks that get you closer to your goal. As you become more proficient your productivity levels will grow and you’ll be surprised at how quickly you can get things done.
  • Stay Consistent
    Even when you don’t feel like doing your planned tasks for the day, just start. The act of starting can help focus your mind for the task at hand and you may even be surprised at how productive you’ve been when you finally complete your task(s).
    For example, I’m writing this after a long day of training, completing various planned tasks, completing various unplanned other tasks, and feeling like I want to go to bed. However, the consistency bug is in me now and I’m happy with the results so far 😉
    Also, schedule your planned work for the same time every day! I’ve found that by doing this I now naturally find myself just getting on with my tasks without too much pontification.

What We’ve Learned

There’s nothing said in this blog that we don’t already know:

  • Plan, divide and prioritise your goals/tasks
  • Work on your tasks every day
  • Stay consistent

Being productive can help you feel more content with yourself and your life in general, and being content helps to boost your productivity.

Progressing from Here

I don’t think life is all about goals, but they are a useful tool that can help you appreciate life in general. Tell us what you think in the comments section below.

I’ll leave you with a quote from Personality and Social Psychology Bulletin , Volume 34 (11): 14 – Nov 1, 2008. Take it easy people…

“There certainly are benefits to thinking of goals at a higher level; these higher level goals are more self-relevant and holistic and give us a sense of direction in our lives. However, when focusing solely on the higher level goal, a person is more vulnerable to the detrimental and amotivating effects of momentary failure. This does not mean we should never look up from what we are doing: There are times when the prize must be referenced, re-examined, or even rejected. However, as a general strategy, it seems that especially during times of difficulty, it is more beneficial to keep your nose to the grindstone.”

Houser-Marko, L., & Sheldon, K. (2008). Eyes on the Prize or Nose to the Grindstone? The Effects of Level of Goal Evaluation on Mood and Motivation. Personality and Social Psychology Bulletin, 34(11), 1556-1569.
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

Categories
Energy Focus Productivity Staying Awake Tiredness

Be Productive, Give Up Workaholism!

Be Productive, Give Up Workaholism!

Love Working, Hate Workaholism

It’s easily done. You have a tight deadline, the works not finished but you reckon if you put the extra time in now, you can salvage your reputation and get everything done.

There are times when you just have to burn the midnight oil to get things done and it’s understandable. But recently I’ve been noticing that people seem to think that this type of effort is normal if you want to get things done and get ahead.

Officially corporations, government bodies and global institutions talk a good talk about work life balance, but honestly, does that ring true with your everyday experiences?

Are over worked and over stressed employees really as productive as those in charge think?

Be Productive, Give Up Workaholism!
Photo by Tim Gou @punttim on Unsplash, Gastown, Vancouver, Canada, Busy people at a coffee shop

Feeling Compelled

Have you ever found yourself staying at work for longer than you needed? That includes skipping lunch, coming in early and staying late and cancelling holidays.

Or how about agreeing to an unreasonable deadline and not having a plan outside of working long hours until the work is done, to meet it?

During these difficult economic times it can be challenging to say no to the impossible deadlines; or working within your limits instead of the arbitrary hours of what the workplace culture dictates (outside of your contracted hours, of course).

If you are either one of the lucky few that like your work so much that you just can’t tear yourself away, or if you feel that you must be seen to be a ‘good worker’, workaholism can be very destructive.

What’s The Cost?

Compulsion is a horrible condition to have. It robs you of your self esteem and makes you feel like a hostage to your own life.

The time that you spend doing work related tasks is time taken away from:

  • Doing the things that can enhance your life
  • Time taken away from loved ones
  • And time stollen from your self worth.

Everyone who can work should work, but as with the case with most things in life, balance is key. An unbalanced work life often leads to:

  • Increased stress
  • Sleep disorders
  • Depression
  • Low productivity
  • Relationship breakdowns

Balance cannot be achieved through a dictate from up on high, but must be actively pursued. What that means is that you must make more balanced choices in order to improve your quality of life.

But How Can I Change?

The first step to implementing any kind of long lasting valuable change is to truly acknowledge that a change is needed in the first place.

Without that, change can still be achieved but you risk making your task more difficult than it needs to be, and you can find yourself just going through the motions.

Still, sometimes going through the motions actually helps you to implement the change anyway, so above all just start.

Implement any of these points as you see fit to help you stay the course and become more productive.

  • Plan you work and break it down into manageable chunks.
  • Where possible aim for more reasonable deadlines.
  • Include down time in your work plans.
  • Prioritise getting enough good quality sleep.
  • Take regular breaks when working on your tasks. We created an Apple Watch app called V-CAF to help you with that. It alerts you when you start to feel tired reminding you to take a break and reenergise yourself before getting back to work.
  • Stay hydrated.
  • Set hard to break after work appointments with your family/friends and block the time in your work calendar.

A Brief Summary

We’ve gone over a lot so here’s the summary:

  • Workaholism reduces productivity and increases stress.
  • Time spent obsessing over work tasks is time taken away from other priorities in your life.
  • Make a commitment to change your work life balance and implement steps (like those listed above) that will help you stay the course.

Hope

Workaholism is a drain on your health, your personal life and work life!

To increase your productivity you may have to decrease the amount of work you do.

The choices you make regarding your work life affect all areas of your life. Hopefully you’ll choose a balanced life.

Categories
Caffeine Productivity Side Effects

How To Work Productively

Work Productively

Enjoy the view…

Caffeine has been accepted by society a while now. It is normal to meet up for a coffee with friends in our leisure time; and in a work setting we attend meetings where coffee is freely available.

In part it has been accepted because it is seen as a valuable aid to help us be more productive and that it also keeps us alert.

But how true are these claims?

Does consuming caffeine really make us more productive?

Working productivity
Photo by Simon Abrams @flysi3000 on Unsplash View, Midtown, New York, United States

The Need To Be More Productive

“Get it done!” – seems to be a phrase that embodies the dominant mindset prevailing in our societies these days.

In an effort to be recognized as a valuable and productive member of society and/or the workforce, many are constantly looking for that silver bullet that will put them ahead.

Competition is tough and in an effort to be on top we make sacrifices that are seen as acceptable.

Sleep is one of the more common sacrifices that people make. Working long hours and consuming caffeine is seen as a basic tenant of working towards success.

More Productivity or More Problems

Unfortunately the drive for more productivity doesn’t come cheap when consuming caffeine.

  • Caffeine tricks the brain into producing more adrenaline, which can lead to exhaustion, which in turn encourages an increase in consumption.
  • Exhaustion increases the chances of developing anxiety and panic attacks.
  • Increased consumption of caffeine causes degradation in sleep quality, and therefore increases tiredness during the daytime.
  • Over consumption of caffeine can lead to headaches, which are not conducive to productivity and may be responsible for an increase in absenteeism in the workplace.

Natural Production

There are many healthier ways to increase our productivity without having to resort to caffeine. A lot of them are to do with making better lifestyle choices.

  • Moderate your caffeine consumption. 
    Unless you have a caffeine addiction, I am not suggesting completely giving up caffeine. Caffeine has its place. Just be aware that there are an increasing amount of food, beverages and medications that contain caffeine.
  • Get more quality sleep. 
    Quantity and quality are what counts when it comes to sleep. It is possible to experience immediate improvements in productivity with this tip. A well-rested mind and body does wonders for your mood, creativity and productivity.
  • Be more aware of when you are tired and make the appropriate adjustments. 
    Tiredness alarms like V-CAF subtly alert you when you are most likely to be tired so that you can take measures to wake yourself up and get more focused.
  • Exercise more. 
    Whatever exercise you find comfortable that moderately raises your heart rate for between 25-60 minutes daily will have a positive impact on your productivity. How? By making your heart stronger and inducing deeper sleep cycles. Both of which can increase your focusing ability over time.

Review

In your drive to be more productive, protect your most valuable asset. You!

Make lifestyle choices that enhance your life and encourage you to grow:

  • Reduce your caffeine dependency
  • Get more quantitative sleep
  • Be aware of your tiredness, use tools such as V-CAF
  • Exercise daily

Conclusion

With the right mindset and healthier lifestyle choices there are no bounds on your productivity.

Choose to be in control and look after yourself.

You are worth it.

Categories
Caffeine Caffeine Alternative Productivity Side Effects Sleep

Caffeine-Free Productivity?

Caffeine-Free Productivity?

Yeah, right!

Sometimes when I’m in a work or semi social environment and I say “Thanks, but no thanks” to coffee, an inquisitive soul asks what’s wrong with coffee. 

I usually say nothing much, but sometimes I tell them about coffee and caffeine’s affects on the body and mind, whilst reassuring them that moderate consumption is ok.

Most leave it at that, but there are still the few that say something like “I don’t know how you function without it?”

From now on I’ll point them to this article.

Working man behind a mug
Photo by Javier Molina @javier1997mo on Unsplash Working man behind a mug

Caffeine For Productivity

Caffeine can work wonders when you settle down to work through a task, helping you to get the job done.

Feeling a bit groggy? Can’t think straight? Struggling to stay awake? Then have a cup of mud and you’re good to go; but are you really?

1,3,7 trimethylxanthine, or caffeine is a member of the methylated xanthines chemical family, which are toxic to the human body. In low doses they do little harm, but people have died taking higher doses.

Fake Energy

The energy you have available to you at any given time is the energy you have available. It is common for people to believe that coffee and caffeine gives them energy, but not think about where that energy comes from.

Adenosine is a brain chemical that is widely known for causing drowsiness. It is produced in our brains as a by-product of ATP, the source of energy for all cells in the body.

As we go through the day, adenosine levels in the brain build up latching onto adenosine receptors within our neurons which then produce a concoction of proteins that suppress nerve cell activity and make us feel sleepy.

Caffeine does it’s magic by binding to the adenosine receptors in our brains without stimulating the release of the chemicals that suppress neuron activity, masking the fact that we are tired.

Scientists suggest that a little caffeine is not harmful, but too much can have negative side effects such as:

  • Insomnia
  • Tremors
  • Nausea
  • Chest pain
  • Heart palpitations

“In fact, over a three-year period, the Illinois Poison Center in Chicago counted more than 250 cases of medical complications that involved caffeine, 12% of which ended in hospitalization. The average age of the patients was 21, suggesting that young people are particularly prone to overindulging in caffeine. So be careful not to overdo it!”

Kristin Harper, So Tired in the Morning… The Science of Sleep, December 2014/January 2015, American Chemical Society

Real Productivity Hacks

Now to answer the, “how do you function without it?” part.

It depends. I personally have found that the many lifestyle changes that I’ve made over the years have helped tremendously. If your situation is due to an illness or deficiency seek qualified medical assistance.

As everyone is different I have listed the more general things that have worked for me, but the key here is to realize that there is no one cure for fatigue or tiredness and that you will have to find what combination works best for you.

  • Get more in tune with your body’s circadian rhythm, or body clock, and go to bed between 9pm and 10pm daily. Your body starts releasing melatonin around 9pm and if you are in bed around this time your deepest sleep should occur naturally around 2am.
  • Do more daily exercise.
    It doesn’t have to be anything strenuous and could be an extra 25 to 30 minute walk every day. Exercise helps you to achieve deeper sleep, and the effects on your energy are almost immediate.
  • Take short breaks when working before you start to feel tired.
    Most people don’t realize how tired they are until their productivity starts to fall off. V-CAF is an Apple Watch app that subtly notifies you when you are tired so that you can take the necessary measures to get back on track.
  • Avoid caffeine and drink lots of water.
    The most direct of all the tips listed here. As I’ve outlined, caffeine hides your tiredness from you. Tiredness is natural and by knowing when you are tired you can take measures to take back control of your life. 

Review

So that’s how I do it. By reducing my caffeine intake (I still eat chocolate from time to time), and being more active, as well as going to bed at a set time most days, I’m actually doing better than when I was drinking coffee to get through the day.

Here are the takeaways:

  • Listen to your body clock. Get to bed between 9pm and 10pm.
  • Go for more long walks (25 to 30 minutes every day should help).
  • Give yourself micro breaks when working and feeling tired (use V-CAF to notify you when you are tired).
  • Reduce, or even better, cut out caffeine from your diet.

Final Thoughts

It is possible to be very productive without the use of caffeine. 

Most people find it hard to believe, but it is possible. Maybe their caffeine dependency is clouding their perception of reality and they don’t realize it yet.

Why not try giving up caffeine for a while? What have you got to loose?

Categories
Focus Productivity Study Studying

How to Beat Tiredness, Stay Awake, Stay Productive

Beating Tiredness, Staying Awake, Staying Productive

That’s what we do…

Recently I’ve been working long hours and not getting enough rest. Even though I know better, I’ve just pushed through.

My deadlines were tight and something had to give. Unfortunately it’s been my sleep. 

As sleep wasn’t an option I had to find quick fixes that worked for the short term without being too harmful to my long-term health goals.

Let me share them with you.

Trying to beat tiredness, trying to stay awake and trying to stay productive
Photo by Tim Gouw @punttim on Unsplash Full focus at a coffee shop

When Sleep Is Not An Option

There are times when getting any qualitative sleep is just not possible. Whatever the cause the reduced amount of sleep that we get eventually makes us feel tired.

The best option is to get more sleep. But when we can’t what should we do? 

The Problems With Not Getting Enough Sleep

Not getting enough sleep is a sure fire way to kill your productivity! 

Sleep loss equals loss of productivity:

And it seems that more people are willing to concede that tiredness is affecting their productivity at work:

Tiredness and fatigue epidemic is affecting employee work productivity

Quick Stay Awake Fixes

Okay, so what can one do? I found the following tips helpful, but the number one fix is to get more quality sleep and schedule your work priorities appropriately!

  • Take a break every 20 – 25 minutes
    Step away from your desk, go for a walk or talk to a colleague.
  • Work standing up
    if you have a desk that can raise then great. If not, work leaning on a cabinet or raised coffee bar
  • Use a gadget
    Set the alarm on your smart phone to alert you every so often, or if you have an Apple Watch use an app like V-CAF . It senses when you’re likely to fall asleep and alerts you automatically
  • Drink coffee or an energy drink
    Just be careful you don’t have too many and stay under the 400mg limit (or 3 to 4 cups of coffee per day)
  • Drink water
    By keeping your brain hydrated you help reduce the effects of tiredness and increase your ability to focus

Review

Hopefully these tips will help you be more productive when you are feeling tired and have a tight deadline.

Don’t forget:

  • Make sure you have a short break every 20-25 minutes
  • Work standing up
  • Use gadgets and apps like V-CAF to alert you when you’re most likely to fall asleep.
  • Don’t drink too much coffee, but have some non the less
  • Drink water to help you focus 

Be More Productive

Thank you for reading this article.

But what’s more important is that you take the steps to prioritize organizing your sleep patterns so that you get more qualitative sleep.

In the meantime I hope that you find my suggestions useful.

Categories
Productivity Tiredness

How Tiredness Affects Productivity

Tiredness and Productivity

Tiredness = no productivity

One of the best ways to increase your potential and value to yourself, family and the marketplace is through increased productivity.

Whether you are a student needing to be more productive in your study regime, a parent wanting to achieve more with your family, an employee wanting to increase your earning potential and/or status, or an entrepreneur looking to get the edge over your competition, we could all benefit from an increase of productivity.

Unfortunately, many people equate more productivity with more hours spent doing a perceived task that on the face of it looks productive, but is in fact draining their energy and making them feel tired and fatigued. 

This is especially so if the extra hours they gain to spend on tasks are taken from their sleep. It may seem to work at first, but eventually it catches up with you and can lead to serious health issues in the long term.

Do More
Photo by Carl Heyerdahl @carlheyerdahl on Unsplash My current desk setup as of 2016. I am a wedding and portrait photographer and have always believed the space you do work in has a big impact on the quality and kind of work you complete. I have been refining my workspace since I was in high school and I am really happy where it is now!

Too Tired to be Productive

These days many people equate having less sleep to being a productive go getter, a hard worker or dedicated employee.

Iconic political and industrial elites are lauded for their ability to run countries and business on the least amount of sleep possible. For example:

  • Donald Trump – 3 to 4 hours
  • Margret Thatcher – 4 hours
  • Jack Dorsey – 4 to 6 hours
  • Indra Nooyi – 4 hours
  • Sergio Marchionne – 4 hours
  • Martha Stewart – 4 hours
  • Thomas Edison – 4 hours
  • Benjamin Franklin – 5 hours

Sergio Marchionne, CEO of Fiat, fueled his productivity on four hours a night sleep and drinking coffee and smoking cigarettes. And Thomas Edison is quoted as saying that sleep is “a heritage from our cave days”.

Whilst it is possible to work fatigued, is it the most optimal and efficient way of working whilst safeguarding your health?

Diminishing Returns

Lack of sleep has been linked to:

  • Cancer
  • Heart disease
  • Stroke
  • Diabetes
  • Weight gain
  • Depression
  • Alzheimer’s

Also, as you become more tired you’ll find that your productivity starts to decline. It becomes increasingly difficult to pay attention, process information and even remember your tasks.

Worryingly, according to a study by Angus and Heslegrave, just one night of reduced sleep lead up to a 30% decrease in performance efficiency in test subjects.
Angus RG, Heslegrave RJ. (1985). Effects of sleep loss on sustained cognitive performance during a command and control simulation. Behav Res Methods Instrum Comput. 17:55-67

Paying Down Your Sleep Debt

So how do you get more sleep when you have a heavy workload? By organizing your time better.

Sleep should be a priority for your health as well as your productivity. Making getting enough sleep a priority in your life will help you to be more productive and less stressed which in turn allows you to be more productive during your waking hours.

Ultimately this is going to be a lifestyle change and a choice that only you can make. The following tips are guides to help you adjust your priorities and help make the shift as comfortable as possible.

  • Get to bed between 9pm and 10pm.
    Your body starts to release melatonin around 9pm. If you get to bed around this time then the deepest part of your sleep will be around 2am.
  • Exercise regularly to help your body to sleep deeper.
    Exercise is also a very good stress reliever which will lift your mood and strengthen your body.
  • Whilst working, when you feel tired take regular breaks.
    As we’ve discussed earlier, tiredness diminishes our productivity. Using an app like V-CAF will alert you to when you are too tired to focus efficiently so that you can take a natural break, before getting back to work.
  • Eat and drink healthily.
    I wouldn’t recommend Sergio Marchionne’s cigarette and coffee routine, but rather eating whole unprocessed foods and drinking plenty of water. The results will speak for themselves.

Review

Like anything of value in life, there are no shortcuts to increased productivity if you value your health and quality of living.

Working longer hours doesn’t necessarily equate to higher productivity, especially if we sacrifice sleep to achieve that end.

Prioritize your sleep and it will pay you back handsomely. 

To summarize:

  • Go to bed between 9pm and 10pm.
  • Exercise regularly.
  • Take regular breaks when focusing on your tasks. Use V-CAF to monitor your tiredness so that you can act accordingly.
  • Eat and drink healthily.

Conclusion

Your most valuable productive asset is you. If you value your productivity look after yourself by sleeping better and getting more rest.