The Secret to Productive Mornings is to Make Them Easier not Earlier | Nick Wignall
Forget about getting up insanely early every morning. How much time we have in the mornings is far less important than how we spend the time we do have.
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Reduce the number of decisions and tasks you have to do each morning in between waking up and doing your work:
Good sleep makes everything better. It’s extremely hard to do cognitively-demanding and creative work when we’re sleep-deprived.
Low energy, difficulty concentrating, fatigue, irritability, and poor motivation can all come directly from poor sleep, especially consistently poor sleep.
In addition to hurting the quality of your sleep, snoozing is detrimental psychologically: it leads to an erosion of self-confidence and the ability to follow through on our own best intentions and goals.
Psychologically, by doing all the things that go along with showering like combing your hair, brushing your teeth, getting dressed, etc., you’re communicating to your brain in no uncertain terms that it’s time to go and get started with the day.
Don't rely on willpower. The smarter way to tackle the morning is to build routines and rituals that pull us out of bed and toward our goals.
Create a pre-work morning routine that’s rewarding and enjoyable. For example: go to your favorite shop and grab a coffee on your way.
For example, every day when you get to your desk and sit down to work, play the same song before I start any work.
This is important because it serves as a cue to your brain to go into work mode. This little ritual makes it easier for me you “slide” into work rather than having to will your way into it.
Working for extended periods with full concentration and no distractions, on a single task requires:
The magnitude of the reward isn’t very important; it’s the ritual of the reward that matters. So it’s enough to do something small as long as it signifies that you’ve completed your task.
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Before a stressful work event, we tend to worry about what will happen if we don’t sleep well:
... we make when it comes to sleeping well before a big day:
It's a technique for improving the quality of your sleep by using the power of Sleep Drive (the body’s natural need for sleep). Sleep Drive is built during the day: the longer you’re awake the stronger your need for sleep.
Sleep Restriction temporarily restricts the quantity of your sleep so that you’re awake longer and therefore build up more Sleep Drive.
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A night routine is the things you do immediately prior to going to bed.
Three benefits of having a decent night routine:
Stay hydrated. Dehydration can make you feel sluggish and tired when you want to be awake.
Decide when the workday ends. Establish a cut off time for work-related emails and phone calls as well.
Have a healthy dinner.
When you need a snack closer to bedtime, reach for something light and healthy.
Take time to tidy. Waking up in an orderly space will work wonders for your mood.
Prepare for tomorrow.When you don’t have a million things to do upon waking, it’s easier to fall asleep.
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The snowy hill represents the brain, the people sledding are like the memories, and the trails left behind are the synapses in the brain.
Think of the brain as a hill covered in snow, ...
A memory device that helps you retain and retrieve information simply with the use of retrieval cues to encode information in the brain.
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