Categories
Energy Exercise Fatigue Focus Productivity Sleepiness Tiredness

How to Get Going

Or How to Get Things Done

Start now, worry later

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

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

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

Lets Get Going
Photo by @betobordoy via Twenty20

The Struggle

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

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

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

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

The Risk

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

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

What is already known about this topic


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


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


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

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

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

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

The lack of good quality sleep can be linked to:

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

And may increase the risk of:

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

Steps to Take

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

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

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

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

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

Review

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

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

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

Afterword

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

Steve Jobs

Categories
Staying Awake Tiredness

Staying on Top of Life

Staying on Top of Life

Keep your head up and stand tall

There is so much focus on productivity and organization that often the fundamental issues that impair both can be overlooked. Tiredness is difficult to quantify and varies from person to person and situation.  A myriad of factors can lead even the best intentions to spiral. These factors can include, illness, stress, nutrition, depth of sleep and even dehydration.

Staying On Top Of Life
Photo by Joshua Newton @joshuanewton on Unsplash, Top of The Rock, New York, United States, Bright New York skyline

Invariably, we all have different demands in our lives that we try to prioritize. Living in a social media driven society means we can have unrealistic views of progress and success. One of the keys to success is to have a defined goal with clear objectives that gives scope for practice, experience & mistakes to build into progress. Unfortunately all your efforts can be hampered by not knowing how tired you are. It may sound incredulous but knowing you are tired is not enough. If we take the example of the battery, it should be clear. A device functions at maximum capacity but when the batteries are low, the speed at which the device functions is altered. It may operate slowly or turn on and off before it stops completely.

Two benefits are presented to you by knowing how tired you actually are. Firstly, the observation of your pattern of peak alertness and the duration until you begin to succumb to your circadian rhythm, will show you the hiatus that is your window of productivity. Secondly, by having this information you can organize schedules to maximize this time span. This information has advantages also for those in your group or team, whom you perhaps manage. Better communication strengthens relationships and saves time. The possibilities for increased clarity, focus and energy can lead to heightened experiences of even the perceivably mundane.

You are well aware of some of the most espoused steps necessary to move away from feeling tired all the time. However it is important to realize that a combination of these steps will be the most effective. Hydration is perhaps one of the factors that can fall under the radar as we can often misread thirst as hunger. If you are consuming any beverage that contains caffeine or alcohol, it is important to balance this with water as caffeine and alcohol dehydrate. This is further increased when consuming these drinks on a flight.

Getting six to eight hours sleep per night is a mission but it is a worthy goal to strive for as there is no way to catch up on sleep at the weekend. Our bodies are in a constant state of flux and will not wait to build & repair. Each time you lose sleep, compromises will be made on the mind and body. Instead of getting to eleven at night before you feel you can have some down time. Try to shift whatever you can by increments of half an hour until you have allocated the time you need to relax before bed during the week. There are a myriad of apps to help with schedules and using V-CAF will help you see the best times of the day for you. Of course there is no need to be rigid. This is about finding out what works for you. With consistent effort and patience, you’ll begin to feel less over-whelmed and make the most of your energy & time.

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
Fatigue Staying Awake Tiredness

Working Through Tiredness

Tiredness, How to Work Through It

If you want to, that is…

Recently I’ve had a lot of work on and noticed that I’ve been feeling more tired than usual.

As a result I’ve felt that my work has been harder than it needs to be and taking longer than expected.

This in turn has made me more frustrated which has effected the quality and efficiency of my work.

Thankfully I recognised what was going on and was able to stop the downward spiral, and decided to write an article about how I was able to turn things around fairly quickly.

Working Through Tiredness
Photo by Joyce Romero @joyceromero on Unsplash, Bali, Indonesia, Caught my friend sleeping while waiting for boarding.

Decreasing Productivity

It can be depressing. You have a deadline to meet or a heavy workload, but feel confident that you can meet your objectives.

Then as you get deeper into your tasks you start to feel a little overwhelmed and find that your efforts aren’t quite hitting the mark.

You increase your efforts but frustration and even a little anger might start to set in. And to top it off you’re feeling exhausted!

Now you’ve reached the tipping point. As you become more drained the likelihood of you making mistakes increase whilst simultaneously decreasing your efficiency.

Working Whilst Tired

It’s been proven that you increase the potential to make mistakes when working during tiredness. So why do so many people do it?

I believe that it’s partially due to people possessing less body awareness nowadays. It’s a similar situation to people not realising that they’re thirsty until it can’t be ignored anymore.

Another responsible factor is overloading. A never ending growing list of responsibilities and tasks lay pressure on the mind and distract you from paying attention to what your body and mind are telling you.

The lack of sensitivity to tiredness may also be linked to the amount of stimulants that are available for us to consume, which has helped to blunt our ability to recognise the tell tale signs that tell us we need to take a break.

If we don’t learn to pay attention to the signals, we are ultimately setting ourselves up for:

  • Stress
  • Nervous breakdowns
  • Depression
  • Fatigue
  • Malaise
  • Confusion
  • Forgetfulness
  • Anxiety

Working Through Tiredness

Just because I’m tired it doesn’t mean I don’t have to hit my targets. It’s a sign that I have to take time management more seriously and make better decisions.

During my last slump I used these strategies to get me over that hump:

  • Prioritised Sleep
    Yep. I planned my waking hours around my sleep. What this meant in practical terms was that I had set times to wake up and go to sleep. No working past at least an hour before I went to bed. For me I set my bed time for 10:00 and woke up around 06:00 every day, including weekends. The idea here was to get back in sync with my circadian rhythm.
  • Exercise
    I’m more of a morning person when it comes to exercise so I did an hours weights and running session soon after waking up. For me I found that it gave me an energy boost and made me feel more alert, so I felt better about the work I had to do for the day. You’ll have to experiment and find a time that works for you, but the aim is to do some exercise every day. Even a ten minute walk helps clear your mind and relax you. It’s a great stress buster and can lift your mood.
  • Eat Whole Foods and Drink Lots of Water
    Nutrient dense food works wonders at boosting your mood and energy. Eat dark green leafy vegetables, grass fed cattle, whole milk, free range eggs and chickens, nuts and berries. These are natures gift and provide you with your basic nutritional needs. I’m vegetarian so where I mention meats, I eat more beans and lentils and do food combining, like rice and beans to get what I need. Again experiment to find what works for you. Don’t forget to drink lots of water throughout the day, and stay away from processed foods as much as possible.
  • Plan Your Work
    I’ve used Scrum and Kanban to plan what work I’ll do for the week ahead. And as usual, I’ve modified them both to fit my needs and style of work. Again, it’s not about the method, but more about the principals behind the method. In this case, it’s kinda like being back at school and having a class schedule so you knew which classes where on what day and where, but in this case it’s for work you need to get done. Planning ahead helps keep you focused on the work that needs to be done and also gives you a concrete indicator on the amount of work that you’ve done and can also help you to adjust where you put your efforts.
  • Take Regular Breaks
    Break up your work sessions into 20-30 minute work periods and make a point focussing only on the work that you have set to do in that time and then take a 5-10 minute break when your current session is done. This is my adjusted version of the Pomodoro technique, so adjust to what fits your concentration spans. In addition to that I also use our tiredness alarm, V-CAF, to let me know that I’m at that point where tiredness will begin to affect my work, so I take a break. It works wonders and I highly recommend it.

Review

Working whilst being tired sucks. Sometimes we just can’t avoid it, but I hope that you at least try some of the tips that I used to get me through my last slump. It’s better than trying to trick yourself into staying awake, and in the long term you’ll feel so much better.

Give these a try:

  • Making sleep a priority
  • Daily exercise
  • Eat healthily and drink lots of water throughout the day
  • Plan your work
  • Take regular breaks whilst working

Afterthought

It looks like a lot to do just to be able to get things done when you are tired, but it’s not that much. For the cost of a little effort every day the rewards will soon pay you back tenfold.

Being tired is a natural part of being alive. Embrace it for what it is and you’ll soon feel like you can do anything, and probably can.

Good Luck

Categories
Caffeine Exercise Sleep Tiredness Weight Loss

Difficulty Staying Awake?

Do This Every Day To Conquer Tiredness

Be Victorious

Whenever I ask my friends and family how’s things going, a significant amount of the responses I get back state that they are tired.

Looking at a few of the headlines out there seem to suggest that tiredness is becoming more common than ever before:

The reasons why exhaustion and burnout are so common, BBC

The exhaustion epidemic, The Guardian

The Fatigue Epidemic, Honor Society

The reasons for why this appears to be a growing trend are numerous and are beyond the scope of my understanding, what I do know from personal experience are that there are measures that we can take personally to help beat tiredness.

Conquerer
Photo by Robin Corps on Flickr Fighting

Tiredness Today

Although tiredness appears to be a growing trend, I personally believe that it has always been a factor in a lot of people’s lives. The difference today is that with social media and the Internet people are more willing to talk to others about how they really feel.

Of those that seek medical advice, many come away feeling disappointed as they were expecting a magical cure to something that is fundamental to the human experience.

Holding Me Back

Tiredness reduces your ability to fully appreciate life. It reduces your productivity; alertness and can affect your mental health as well as your relationships and social interactions.

If not dealt with effectively, tiredness can manifest in numerous ways in your life:

  • Lack of confidence
  • Loneliness
  • Increase in risk of being involved in an accident
  • Stress
  • Depression
  • Weight gain

What Can I Do?

The one thing that you can do every day to reverse this condition in your life is to commit to yourself to take action to overcome your tiredness. 

Unfortunately there are no quick fixes, but there are steps that you can consistently take to help yourself overcome your tiredness. I know it’s not a very popular message these days, but by taking responsibility for your response to the problem, you empower yourself to eventually succeed in overcoming your tiredness.

Here are some steps to help you on your way:

  • Sleep
    Make sure you get enough quality sleep. Deep sleep is quality sleep. This helps you feel less tired during the day and helps your mind and body prepare for tomorrow. How do you deep sleep? See the next point.
  • Exercise
    Just 25 – 30 minutes of moderate exercise at least 4 hours before you go to bed can make all the difference to your sleep. It can help you fall asleep faster, improve your sleep quality and help you sleep longer. Also, the effects of exercise on your sleep can be seen to benefit you immediately, on the same night. 
  • Be aware when you are tired
    Notice the signs of tiredness in yourself and act appropriately. Tiredness alarms like V-CAF subtly notify you when you are most likely to be tired. Best of all it’s tailored to you.
  • Eat healthily 
    don’t eat processed foods, reduce your sugar intake and avoid caffeine in all it’s forms.

Review

The points outlined in this article aren’t easy, especially if it means a big lifestyle change, but at the same time they are not so hard. You can do this.

The most difficult part is agreeing to take responsibility and start.

  • Increase your quantity and quality of sleep. 
  • Increase your exercise (amount or intensity or both)
  • Be aware with your tiredness (use a tool like V-CAF)
  • Eat healthy 

What Will You Do?

Thank you for reading this far. This was a bit of a tough article, but hopefully you can see the benefit of a little tough love 😉

Take control, stay awake and stay alert.

Categories
Alert Caffeine Fatigue Staying Awake Tiredness

Tired of Being Tired? So Was I

Tired of Being Tired? So Was I

We shall overcome…

For most of life from my teens I can remember feeling tired to the point of distraction.

School was difficult because I felt like I was constantly fighting to stay awake. By the time I went to University I was known for falling asleep at the back of lectures.

One lecturer even called me out and asked if I found his lectures boring, and another student shouted out “Don’t worry Dave, he does that to everyone”!

Drinking more coffee and taking caffeine pills actually made things worse. Things finally came to a head at work when one of my colleagues told our boss that I would nod off briefly.

Tired of being embarrassed about being tired I decided to take back control of my life, and with the help of another colleague who also had a similar issue, we decided to share what we have found that works and to let you know about a tool that we built to help people like us stop being embarrassed, to be more alert, and to be more awake.

Working Hard, or Hardly Working? Hahaha
Photo by Murray Barnes on Flickr Working Hard, or Hardly Working? Hahaha Funny, what? Tom, sleeping

Tiredness and Productivity

Tiredness during work hours has reached epidemic levels. The problem is that most don’t like to talk about it as it could show them as being unprofessional.

According to research conducted by Westfield Health, 86% of those who took part in the study believe their colleagues, including managers, do not understand the potential consequences of fatigue and lack of sleep and only 9% say their workplace would accept tiredness or fatigue as a genuine reason to call in sick.
Open Access Government, Tiredness and fatigue epidemic is affecting employee work productivity 

Tiredness affects everyone. No matter how skillful, knowledgeable, or proficient someone is in his or her profession, nobody is exempt.

Not Seen in the Best Light

A lot of people will not admit to being tired at work due to how they would be perceived by their colleagues.

However, this can be at the least detrimental to productivity, and at worst dangerous or even fatal as tiredness directly influences people’s physical and mental abilities needed to complete even simple tasks.

The affects of tiredness in the workplace include:

  • Reduced or lack of motivation
  • Slower reaction times
  • Diminished alertness
  • Poor concentration
  • Lower hand eye coordination
  • Difficulty in retrieving and storing information in memory
  • Inefficient information processing and
  • Poor judgment

Tired people can also become quick to anger and therefore potentially dangerous to themselves and others.

What We Found That Works

The secret to beating tiredness during working hours is to efficiently manage the different layers that cause you to be tired. 

Use the techniques outlined below togetherto help manage your tiredness and eventually overcome it:

  • Get more sleep
    Sleep longer and deeper. Most people need about 8 hours a day to be fully alert. But everyone is different. Use a measuring tool to find out the quality and quantity of your sleep. I use Pillow to track my sleep.
  • If you are in a sleep deficit, grab a few minutes nap when you can
    If it’s possible, have a 30 minute nap. It’s been proven to increase alertness whilst at the same time reducing tiredness. Use your lunch break to catch up.
  • Use a tiredness alarm
    V-CAF is an app that alerts you to when you are most likely to be tired and fall asleep. We developed it in response to our need to stay awake whilst working, studying or traveling. Used with the other tips in this article we’ve been able to increase our own productivity and feelings of accomplishment. Available only on the Apple Watch (at the moment).
  • Use Stimulators
    This includes modafinil, amphetamines and caffeine. Caffeine didn’t work for me too well as my tolerance levels were/are quite high. Speak to your medical advisor or doctor about the other two.
  • Drink Water
    Water helps keep you hydrated and helps you to focus more easily.
  • Move 
    If possible stand at your desk, or go for a walk. The act of moving will get your heart pumping and help your brain to be more alert.

Review

This is a very sensitive issue for a lot of people, which is why I decided to write about it. By facing up to what we feel we are weakest at, we help strengthen our resolve to overcome it.

So, summarizing the steps we can take to overcome tiredness at work, or school:

  • Get more sleep
  • If possible have a nap (30 minutes)
  • Use V-CAF to alert you to when you are most likely to fall asleep or be tired
  • Drink water
  • Move

Closing Thoughts

There is no need to be embarrassed about being tired. Many people in the workplace feel tired, but try to hide it by drinking too much caffeine.

By taking the step to confront your tiredness, you are putting yourself back in control of your mind, body and life.

Categories
Caffeine Staying Awake Tiredness

Tired of Being Tired – Coffee Anyone?

We’re Tired of Being Tired!

Virtual Caffeine and What It Can Do For You And Your Tiredness

For years I found myself falling asleep at the most inopportune times. During college lectures, whilst attending very interesting corporate meetings, and when having to complete tasks that I wasn’t enthusiastic about!

Each time, I found that I needed more caffeine, in any of its various forms, to get that woke feeling whilst its effects lasted shorter the more I used it.

Tired of being tired!
Photo by Kyle Glenn @kyleglenn on Unsplash, I snapped this self-portrait while setting up the studio for a portrait shoot.

What We Are Going To Do About It

Tired of my tiredness, I found other poor souls that wanted to change this sad state of affairs and we came up with V-CAF. A solution to consuming ever-increasing amounts of coffee and caffeine, without the diminishing returns.

What Is V-CAF?

V-CAF is an Apple Watch app that subtly notifies you when you are tired or about to fall asleep. We see it as a digital alternative to caffeine and / or coffee with none of the side effects that are associated with increased caffeine consumption. And unlike coffee or caffeine pills, you only pay once. You get to use it for life for the cost of a cup of coffee or thereabouts!

So What’s This Blog About Then?

V-CAF The Blog is a resource that we created to help inform people about tiredness, sleep related issues such as sleep deprivation and insomnia, and caffeine. It is a collection of our experiences and information that we have found useful related to anything to do with staying awake and tiredness.

We hope that you will find it informative and useful.