Ever wonder where the day went? It’s not uncommon to reach the late afternoon and marvel at why you didn’t gain more traction on your to-do list. That’s because the workstyle most of us use is reactive.Many of us are feeling overwhelmed, and remote working arrangements aren’t necessarily helping, because they increase the amount and forms of communication you must track. The challenge is our brain’s instinctual reaction to overwhelm.

Reactive Work Style

We have a hangover from our ancestors that doesn’t really work in the modern world. Anytime your ‘ancient’ brain perceives that something is more than you can handle, it sees it as a threat and triggers the stress response. Stress today is social stress, but it still sets off the automatic response of fight or flight.It’s possible to manage our thoughts so we’re not just reacting in panic mode all day long. Setting these boundaries will help you work in a more sustainable way.

More Work Is Stressful, Biologically

Part of your brain is always asking, “What’s wrong?” “How am I going to make it? “What’s next?” Self-inflicted stress is the frenzy and frazzles to get to the next item on the list.To get anything done during the workday with focused attention, you need to tap into your working memory. The human brain is limited to three or four thought chunks for only a few seconds.

Attention Management

Unfortunately, interruptions blow up working memory. We have the rise of what’s called ‘attention deficit trait. It’s not ADHD, but it mimics the same symptoms. Your attention span shrinks, you have a hard time staying on task, you flit from one thing to the next, and you have more time urgency because you’re falling behind.To regain your attention, calm your mind. Count backward from 100 to zero in your brain. Since we don’t do this every day, we have to pay attention to it. If your thoughts stray, just come back to the next number down the line. The exercise is relaxing and calming.

The Working Memory Is Always Stressed

Exercise is a good stress reducer because it brings your brain back to the centre. Or focus on your breath. It massively increases your attention. Deliberative breathing shuts down the acceleration of the stress response. It’s strongest in the immediate few minutes after the button gets pushed.We think because something’s in our head, we got to pay attention to it. We don’t. We can try to be thought-free, as hard as it sounds.

Focus On Your Breath

In order to have more attention, it’s important to set the terms of engagement with your devices. Disruptions erode your impulse control, and interruptions make anything you do seem more difficult and aggravating than it is. Humans are allowed to set the rules on the devices.The impulse control mechanism is located in a part of the executive attention function of the brain called effortful control. Interruptions shred it and make us self-distract and lose the ability to regulate impulsivity and stay on task. Managing interruptions, then, is key.

Interruption Management

Another boundary your brain needs is the ability to let things go in order to return to work. This is called “barking” management.Does your dog bark hours, days, months, or years after another dog walks past your yard? He drops the event as soon as it’s over like it never happened. But that’s not what humans do. We keep barking. We hang on to the event, and that’s what causes our stress—but we don’t have to.Hanging onto stress is rumination. We can play a big role in shutting down this ancient reflex by managing the thoughts in your brain.

Barking Management

We’re very verbal creatures, and a lot of words are flowing through our brains. They attach themselves in a random way. They fuse with thoughts, feelings, emotions, and moods in our brain and come out in the form of a thought.For example, if you have a confrontation with someone at work and your thoughts drive you to a conclusion that you can’t take it anymore, you’ll be worse off than you were because you’ve self-defined yourself as being in a bad state. Labelling your thoughts as thoughts separates you from knee-jerk, emotion-word fusings that hold you hostage to false beliefs.

Thought Labelling

We are not hard drives with hair.After two hours of time on task, the brain has to get off task to relieve strain and reboot.The brain needs daily, weekend, and vacation resets. Robinson says productivity goes up after 10-minute breaks, 20-minute breaks, and dramatically after a vacation. Recreation and relaxation also allow you to put away whatever you’ve been thinking about over and over and recover. If you don’t, you’ll come back to work the next day with the stress still there.

Refueling Management

So many of us feel overwhelmed. Setting boundaries allows you work in a more sustainable—and less reactive—way.

Stashed ideas

These are the 4 boundaries your brain needs to feel less overwhelmed

Now I’m sure you have heard of the placebo effect? Where the belief that something is going to make you well again actually makes you well again Like when the doctor tell you it’s medicine but it’s actually a sugar pill?

Did you know a minimum of 30% of all medical interventions are just placebo?

So what about negative thoughts? We don’t talk about this but it’s equally just as powerful this is called a nocebo effect, it works in the same way in effecting biology, but the opposite It can cause any disease, if you believe your going to die you can die from that belief

This completely goes against our current belief system The reality is coming forward, the public are now just becoming aware of it It’s a revolution because if you believe genes control your life then your a victim to your heredity

Genetic control is the belief that “genes create our characters” Epigenetic control means above, this means “control above the genes”

This is where it’s recognised that our environment, but more specifically our perception of the environment changes our genetic activity Your going from the victim to the master

What people need to understand about epigenetics is that it’s the readings of the gene that change, not the gene itself If you are born with gene X you will always have gene X, but it’s how gene X will express itself that’s important.

This depends on your life, your character, your behaviour, the environments. These create your thoughts which create your beliefs.

We are creating a cancer the same way we can uncreate it, we have people who have spontaneous remissions all the time They change it not by changing there biology but by changing there mind

Hello everyone today I am going to share the negative thoughts process system and what they are capable of

Life

How yr thoughts affect gens

Failing to set boundaries early on in a new job is not only exhausting but also traps you into high expectations that you need to continually live up to, which can be demoralizing and unsustainable. Here are a few strategies on how to set healthy limits in the first days of a new job so that you can balance your own needs and make a good impression in the process: 1) identify what’s driving you, 2) consider the upside, 3) articulate and share your personal preferences, 4) apply your energy strategically, and 5) create and follow through on new habits.

Set Healthy Boundaries In Your New Job: Key Takeaways

Many high-achievers have a tendency to push too hard in their first days in an effort to prove themselves. If you have ever done this, then maybe you volunteered for additional tasks to appear helpful, answered emails after hours to be perceived as responsive, or otherwise overextended yourself to justify you were a worthwhile hire.

Overstretching Yourself In Every Direction

Reflect on what underlies your desire to prove yourself. Many of your motivations are probably positive, such as having passion for the job or wanting to show you’re hardworking and conscientious. But it’s also likely that certain fears are driving you to self-sabotage. Unhelpful beliefs typically start with phrases like:<ul><li>I should…</li><li>I must…</li><li>I have to…</li></ul>Naming your fears reduces the hold they have over you and empowers you to reframe beliefs around your self-worth and your work.

Identify What’s Driving You

Self-management — an emotional intelligence skill associated with regulating your time and energy — is an essential leadership skill that accounts for up to 90% of career success. Setting boundaries proves you have self-awareness and possess strong time management, prioritization, and communication skills.Setting boundaries when starting a new job means you not only display important leadership capabilities but also allow you to teach people how to treat you. In other words, your behaviour signals to others what is acceptable or unacceptable.

Consider the Upside

Think about the physical, mental, and emotional boundaries you need to be at your best. That may include defining:<ul><li>What time you will start and end work.</li><li>Response times for emails and messages.</li><li>Calendar blocks for focused work or “no meeting” time.</li><li>The frequency and duration of breaks during the day.</li><li>Resource or training requirements needed to do your job.</li><li>The type of work you enjoy doing the most and what you have the bandwidth for.</li></ul>Be proactive about communicating your boundaries with your manager and team.

Articulate and Share Your Personal Preferences

Your first few weeks and months on a job undoubtedly contribute to your reputation. It’s important to go above and beyond, but to do so selectively and strategically. You want to make sure you’re devoting energy to the highest impact areas. Suss out your boss’ goals and expectations and then align your efforts with those top priorities so you can provide value.Likewise, focus on recruiting your bench of advocates and supporters.

Apply Your Energy Strategically

A new job offers a new beginning and a chance to reset. In psychology, this is known as the <a href="https://www.pnas.org/doi/10.1073/pnas.1415086111">fresh start effect</a>, or the tendency to take action toward a goal after a special milestone, occasion, or key date has passed. Use this time period to your advantage and put bad habits behind you.
Holding yourself accountable to your boundaries is key. Perhaps you schedule a check-in with yourself once a week to assess your progress, or maybe you create a tracker to log your achievements.

Create and Follow Through on New Habits

You can prioritize your needs and make a good impression in the process.

How to Set Healthy Boundaries When Starting a New Job

There are 3 main elements that help us be productive:<ul><li>Time </li><li>Energy</li><li>Direction</li></ul>And this course, there showed techniques and activities to keep these elements in shape or otherwise, all the effort we take to get things done will just end up being unproductive work.

The Productivity Equation

Without much time, we wouldn't be able to do many of our activities.In these case, time-management techniques such as time blocking or task prioritization can increase the number of hours we have to spend on certain things.

TIME

Multiplying your time: Doing something today that will give you more time tomorrow.The Focus Funnel: A way to know how to approach a task.<ul><li>Whether it can be eliminated, delegated, done today, or leave it for later.</li></ul>Divide your time: Give a clear start and finish time to your projects.<ul><li>It's better to have defined deadlines to avoid procrastination.</li><li>Time blocking can be helpful to work on specific activities during the day.</li></ul>

Multiply and divide your time

We can have all the time in the world, but if we don't have the energy to do the work, we won't get anything done.Activities that can improve our health and increase our energy are exercise, nutrition, and sleep.

ENERGY

TRAIN: <ul><li>Exercise: It increases our cortisol levels and body temperature which means we will be more alert and focused.</li><li>Nutrition: Eat healthily and reduce the consumption of junk food.</li></ul>RECOVER<ul><li>Sleep: Getting enough quality sleep is important to consolidate knowledge and erase the waste of your brain.</li><li>Mindfulness: Directing your attention to the moment can improve your cognition and reduce depression, anxiety, fear  or pain.</li></ul>

Train & Recover Energy

We can have all the time and energy to do stuff, but if we don't have a clear goal or objective, all that effort will end up being unproductive work. For this section, the key is to reduce distraction and increase traction to get closer to your goals.

DIRECTION

Traction: Getting closer to your goals.Distration: Getting further from them.To maximize your traction and minimize distraction we can use the pomodoro technique, distraction-free workspace, or deep work-mode.

Productive Focus

Some ideas and concepts from the course of The Productivity Equation from Mike and Matty. 

The Productivity Equation: Desing a Balanced and Productive Lifestyle

According to the video, studies, and the book of The Power of When, there are like 4 chronotypes in which people are categorized in how they should spend their time during the day for productive work, which is heavily influenced by the circadian cycle. <ul><li>🦁 Lion Chronotype </li><li>🐻 Bear Chronotype</li><li>🐬 Dolphin Chronotype</li><li>🐺 Wolf Chronotype</li></ul>

Ideal schedule according to my chronotype

Four Key Personality Traits:Cautiousness, introversion, neuroticism, intelligenceFour Key Behaviors:Avoiding risky situations, striving for perfection, obsessive-compulsive tendencies, fixating on details.Sleep/Alertness Pattern:Dolphins usually wake up feeling unrefreshed and are tired until late in the evening, when they suddenly hit their stride.

Characteristics of a Dolphin

Morning Routine<ul><li>1 hour to wake up slowly & shower</li><li>1 hour to eat breakfast & plan for the day</li></ul>Mid Morning:<ul><li>1 hour of less demanding tasks;</li><li>15-minute break</li><li>1 hour to tackle demanding, productive work;</li><li>15-minute break;</li><li>1 hour for a lunch break.</li></ul>Afternoon:<ul><li>1 hour to tackle demanding, productive work</li><li>15-minute break</li><li>1 hour of administrative tasks/chores;</li><li>15-minute break</li><li>1 hour to tackle demanding, productive work;</li><li>30 minutes to wrap up the day</li></ul>Late afternoon<ul><li>Workout or engage in a personal project/meet with friends or study</li></ul>Evening<ul><li>1 hour to have dinner</li><li>1-2 hours of slow-paced activities, like reading</li><li>Go to bed early</li></ul>

The Perfect Day of a Dolphin

Four Key Personality Traits: Conscientiousness, stability, practicality, optimismFour Key Behaviors: Overachieving, prioritizing health and fitness, seeking positive interactions, strategizingSleep/Alertness Pattern: Lions wake up bright-eyed at dawn or earlier, start to feel tired in the late afternoon, and fall asleep easily.

Characteristics of a Lion

Four Key Personality Traits: Cautiousness, extroversion, friendly and easy to talk to, open-mindedFour Key Behaviors: Avoiding conflict, aspiring to be healthy, prioritizing happiness, taking comfort in the familiarSleep/Alertness Pattern:Bears wake up in a daze after hitting the snooze button once or twice.Most alert: mid-morning into early afternoon.Most productive: late morning.

Characteristics of a Bear

Morning Routine<ul><li>1 hour to wake up, work out & shower</li><li>1 hour to eat breakfast & tackle one individual project</li></ul>Mid Morning:<ul><li>2 hours to tackle demanding, productive work</li><li>15-minute break</li><li>2 hours to tackle demanding, productive work;</li><li>15-minute break;</li><li>Use lunch break to call a friend, watch a series or grab some coffee.</li></ul>Afternoon:<ul><li>1-2 hours of less demanding tasks</li><li>15-minute break</li><li>1 hour of administrative tasks/chores;</li><li>15-minute break</li><li>30 minutes to wrap up the day</li></ul>Late afternoon<ul><li>If energized, enjoy a high-energy activity/task/workout for no longer than 1 hour.</li></ul>Evening<ul><li>1 hour to have dinner</li><li>Go to bed </li></ul>

The Perfect Day of a Lion

Morning Routine<ul><li>1 hour to wake up, eat breakfast & plan for the day </li></ul>Mid Morning:<ul><li>2 hours to tackle less demanding tasks</li><li>15-minute break</li><li>2 hours to tackle demanding, productive work;</li><li>15-minute break;</li><li>Use lunch break to call a friend, watch a series or grab some coffee.</li></ul>Afternoon:<ul><li>1-2 hours of demanding productive work</li><li>15-minute break</li><li>1 hour of administrative tasks/chores;</li><li>15-minute break</li><li>30 minutes to wrap up the day</li></ul>Late afternoon<ul><li>Optional: workout or engaging in a personal project/activity or study</li></ul>Evening<ul><li>1 hour to have dinner</li><li>If energized,1-2 hours of work or If tired: 1-2 hours of slow-paced activities.</li></ul>

The Perfect Day of a Bear

Four Key Personality Traits:Impulsivity, pessimism, creativity, moodinessFour Key Behaviors: Taking risks, prioritizing pleasure, seeking novelty, reacting with emotional intensitySleep/Alertness Pattern:Wolves have difficulty waking up before 9:00 a.m.Most alert: 7:00 p.m.Most productive: late morning and late evening.

Characteristics of a Wolf

Morning Routine<ul><li>1 hour to wake up, shower & engage in one interest </li><li>30 minutes for breakfast & planning for the day</li></ul>Mid Morning:<ul><li>2 hours of less demanding tasks</li><li>15-minute break</li><li>1-hour administrative tasks/chores</li><li>15-minute break;</li><li>1 hour for lunch break</li></ul>Afternoon:<ul><li>1-2 hours to tackle demanding productive work</li><li>15-minute break</li><li>1-2 hours to tackle demanding productive work</li><li>15-minute break</li></ul>Late afternoon<ul><li>1-2 hours of high energy activity, tasks, or workout </li><li>Use late of the afternoon to meet/call friends</li></ul>Evening<ul><li>1 hour to have dinner</li><li>1-2 hours of high-intensity activities</li><li>1 hour of unwinding</li></ul>

The Perfect Day of a Wolf

Grab CuriosityStream + Nebula for 26% discount (14.79$/year): https://curiositystream.com/studycorner A chronotype is someone's internal clock and it dictates how your energy fluctuates during the day. All chronotypes fall into a spectrum so it's impossible to individually categorize each single person's chronotype, but in broad terms, most people fall into four different categories: bear, dolphin, wolf and lion chronotypes. Knowing your chronotype may have a big impact on how you structure your day, when you schedule tasks and, most of all, what you can expect from yourself in terms of energy, creativity and productivity throughout the day. And passing on this knowledge to loved ones and people close to you is also important, because you’re also showing them what they can expect from you, and when. — Chronotype Schedules — Lion: https://cutt.ly/7bMbc6g Dolphin: https://cutt.ly/YbMbWgb Bear: https://cutt.ly/obMbE6V Wolf: https://cutt.ly/NbMbTad I offer organisation consulting services. If you're interested, contact me via hello@simpleproductivity.net You can support me on Patreon here: https://www.patreon.com/marianascorner Video edited by: Mary Among Stories (maryamongstories@gmail.com) Stock videos and imagery supplied by Getty Images FTC: This video is sponsored by CuriosityStream.

These are the 4 boundaries your brain needs to feel less overwhelmed

How yr thoughts affect gens

How to Set Healthy Boundaries When Starting a New Job

The Productivity Equation: Desing a Balanced and Productive Lifestyle

I created your ideal schedule (according to your chronotype!)

It's time to

READ

LIKE

A PRO!