Matthew Walker’s intro to REM Sleep & Non-Rem Sleep:20%-25% in REM sleep20%-30% in deep non-REM sleepThe rest in light non-REM sleepSeven to nine hours of sleep covers the vast distribution of human sleep needGenetic short sleepers (6 hours or less) are incredibly rare – you may be resilient but lack of sleep can lead to hypertension, impaired cognitive ability, immune system deficiencies.The best REM sleep doesn’t enter the cycle until the last couple of hours of the night, you need a minimum amount of sleep to access itDifferent stages of sleep have different benefits for your mind and body

Intro to Sleep Stages

The snooze button is the perennial expression of the human frustration of chronic lingering sleep debt

Experiment: If you regularly set an alarm clock, would you wake up at that same relative time without the alarm clock?If the answer is no, you’re not listening to your body’s needs and are probably running on a sleep deficit.Don’t force sleep, it’s dangerous to stay awake in bed for long periods of time.﻿Pavlov’s Classical Conditioning: your brain will begin to bond a negative association with your bed and being awake“You’d never sit at the dinner table waiting to get hungry, so why would you lie in bed waiting to get sleepy?”

Sleeping Tips 1/2

The harder you try to sleep, the harder it becomes<ul><li>Don’t count sheep, take yourself on a long mental journey. Take your mind off of itself.</li><li>Matthew loves racing cars, he guides himself through this activity as he falls asleep</li></ul>Don’t try to catch up on sleep. If you’ve had a bad night of sleep, do not adjust your personal sleep schedule to compensate.<ul><li>Don’t let one bad night of sleep compound into another</li><li>If you’re going to nap, make them brief (10-15min) and before 1 pm</li></ul>Have a wind-down routine before you go to bed, sleeping is not like a light switch<ul><li>This could be stretching, meditating,shower etc</li></ul>

Sleeping Tips 2/2

Drinking coffee is objectively good, the timing and dosage is the problem<ul><li>Due to common diet deficiencies, the coffee bean often serves as a main provider of antioxidants</li><li>Caffeine has a half-life of five to six hours</li><li>If you have a cup of coffee at midday, 50% will be in your system at 6 pm and still 25% at midnight</li><li>Caffeine in the late day can reduce the amount of deep sleep you get by 20%-40% (stage three & four non-REM)</li><li>Cut off caffeine consumption 10 hours before bed</li></ul>Alcohol can activate the fight or flight response system even while you sleeping–causing sleep fragmentation

Coffee, Caffeine & Alcohol

<ul><li>Sleep-onset insomnia: the inability to fall asleep</li><li>Sleep-maintenance insomnia: the ability to fall asleep but difficulty staying asleep</li><li>Nonrestorative sleep: following normal sleep patterns but still feeling insufficiently refreshed</li><li>Insomnia is about 30% genetically inheritable, but mental distress is one of the greatest drivers of insomnia</li><li>Hyperarousal: over-active neurobiological and psychological systems contribute to difficulty sleeping</li><li>Matthew references Cognitive Behavioral Therapy for Insomnia (CBT-I) as a potential long-term treatment for insomnia</li></ul>

Insomnia & How to Sleep Better

Metrics that Matthew uses for sleep tracking:<ul><li>Sleep efficiency: the percentage of time in bed that you are sleeping. Target is 85%-90%.</li><li>Sleep latency: how long it takes to fall asleep. Falling asleep too quickly can imply a sleep debt.</li><li>REM/Non-REM sleep cycles</li></ul>Orthosomnia: the anxiety of perfecting your sleep routine ends up being counterproductive<ul><li>Sleep tracking can distort your psychology–what if you feel like you slept well, but your tracker says otherwise?</li><li>Gamifying your sleep can make you lose sight of the intrinsic benefits</li></ul>

Sleep Tracking

Renowned sleep scientist Matthew Walker discusses everything you need to know about what a better night’s sleep can do for your life, and how to prioritize and perfect the way you sleep. Walker breaks down how to identify when you need more sleep, how to deal with insomnia, the best devices to track your sleep, and some unconventional sleep hygiene tips, including why it’s never a good idea to count sheep.  Walker is a Professor of Neuroscience and Psychology at the University of California-Berkeley, and is also the founder and director of the Center for Human Sleep Science. He has published over 100 scientific research studies on the impact of sleep on human brain function, and he is the author of the 2017 book, Why We Sleep: Unlocking the Power of Sleep and Dreams.   --  Want even more? Members get early access, hand-edited transcripts, member-only episodes, and so much more. Learn more here: https://fs.blog/membership/ Every Sunday our Brain Food newsletter shares timeless insights and ideas that you can use at work and home. Add it to your inbox: https://fs.blog/newsletter/ Follow Shane on Twitter at: https://twitter.com/ShaneAParrish 

health

Health

habits

Habits

podcasts

Podcasts

Master the best of what other people have already figured out so you can use their lessons in your life to create an unstoppable advantage.   Shane Parrish is an entrepreneur and sought-after speaker. His newsletter (https://fs.blog/podcast) offers timeless insights you can use to change your life.    In The Knowledge Project, Shane interviews people at the top of their game. Every episode is packed with hard-earned lessons that you can use in your life. Tune in to create an unstoppable advantage.   Sit down and learn from the best. Previous guests include Reid Hoffman, Esther Perel, Daniel Kahneman, Tobi Lutke, Marshall Goldsmith, Kunal Shah, Ander Huberman, David Sinclair, Ret. General Stanley McChrystal, Marc Andreessen, Patrick Collison, Robert Cialdini, Walter Isaacson, Chris Bosh, Kat Cole, Adam Grant, Angela Duckworth, Seth Godin, Matt Mullenweg, Lisa Feldman Barrett, Maria Konnikova, Bill Ackman, Annie Duke, Derek Sivers, Jim Collins, Naval Ravikant, and many others. They reveal hard-earned lessons on leadership, decision-making, hiring and firing, productivity, habits, and more.   New episodes are released every second Tuesday.   Learn more at https://fs.blog/podcast

The Knowledge Project with Shane Parrish

#131 Matthew Walker: The Power of Sleep

Commutes may still be a little unpredictable as we move between remote and in-office work. But for most of us, there are still a few minutes in many days where we’re in that “in between” space of not at home but not quite settled into the days’ business. How can this time work for you? Is it a quick call to check in on a parent? Or 5 minutes of listening to a new podcast and some deep breathing? Even if this time is short, using it intentionally is a satisfying way to start and end the day.

1. Use Your Commute Productively

Yes, clean it out. All the way! Get rid of half-done replies, drafts that won’t go anywhere, and holiday sales notifications you didn’t happen to shop your way through. Even just 30 dedicated minutes on a Friday morning of filing, unsubscribing, and getting responses off your plate in both your personal and work emails will send you into a weekend feeling refreshed.

2. Clean Out Your Email

Prioritization sounds easy, but it isn’t always simple. To really prioritize, don’t just make a list of tasks that need to be done and pluck off the “biggest,” “hardest,” or even “easiest.” Instead, think of your day as a set of building blocks that all need to fit together. Where’s the causality? What needs to be done first to make the rest of the day or week move better? Using this more connected method of prioritizing also helps us overcome some of the resistance we have around tough tasks.

3. Prioritize Your Tasks

These little tomato timers and their “work then break” method are a fan favorite for a reason! It’s proven that our brain feels more refreshed and focused when we can work in bursts. Set a timer, pick a mini project or a task, and then shamelessly give yourself the built-in breaks to recharge and come back strong.

4. Use the Pomodoro Method

If this one feels uncomfortable, try it boldly for just one week and see what it does for your productivity. It’s a natural inclination to want to respond and jump on tasks when we see an email. Starting your day diving right into the piles of emails you have means that your inbox becomes your prioritization list—in control of you instead of the other way around. Consider blocking an hour to check emails a little later in the morning, and instead, start your day with your priorities.

5. Ignore Your Email in the Morning

Matching the type of work that needs to be done with where you do it is a huge productivity hack. Do you do your best number crunching at a structured desk or the kitchen table? Or maybe your best creative ideas come to you when you’re on a walk and can let your mind reset. Either way, knowing when and where you are at your best for all of your various tasks can be a real productivity boost and help with your work-life balance.

6. Understand Your Work Zones

Who says the Out Of Office email is just for vacation? Get creative with this autoresponder and use it for targeted projects. “I’m on a special project right now, and my mornings this week (9-12) will be dedicated to that effort. Please contact me outside of those hours for the most timely response.” Push the boundaries by setting some of your own.

7. Strategically Leverage Your “OOO” Message

“Scoping” your day is different from planning. When you’re scoping your day, you’re mentally preparing yourself for the various waves of energy and effort you’ll need throughout the day. Can you shift an important call to the morning when you’re feeling a little more fresh? Should you see if a friend can help with after-school pick up if your meeting runs over? Being able to do this assessment the night before a full schedule gives you more options to manage and rearrange the day.

8. Scope Your Day the Night Before

Every little ping, buzz, and blink takes us away from our full mental focus. Get in tune with what nudges kick you out of your zone each day. Is it a blinking instant message? Set a few hours of Do Not Disturb. Does the buzz of the office floor catch your ear? Headphones, please! You may even find that a dimmed-out room (and some blue light glasses!) helps you zone in on a key project or task, without other visual distractions.

9. Reduce Small Distractions

There are all kinds of useful apps and sites to help us control our social media consumption. Almost more important than helping corral its use is to figure out when and why you turn to it during the day. Do you find yourself reaching for a “scroll” when you’ve hit a tough part of a task? When you’re lacking some motivation? Or when you’re burned out and need a break? Understanding your “why” will do an even bigger job of helping you reorient to productive mode.

10. Set Up a Social Media Blocker

While a daily massage would be just the self-care that a lot of us would love, there are many other mini ways to fit this into a day. This could look like treating yourself to a whole tea ritual in the break room, complete with a fancy teapot you keep at the office, or a full walk around the block doing a walking meditation. The point is to identify new hobbies or the thing for you that yields maximum good feelings for the highest value cost and effort to help ensure you keep it up.

11. Book Time for Self-Care

Habit stacking was made popular by the book Atomic Habits, which helps you link new things you want to accomplish to existing habits to up the chances of getting them done. You’ll start to view your new habit goals in a whole new way when you think about the small ways you can link them together to be more productive.

12. Find Ways to Set Up “Habit Stacking”

We all know what our personal “running on empty” looks like. The hack is to know how to recognize it before it completely sneaks up on you and rewire. Do you start rubbing your eyes a little more? Do you get distracted and start poking through your old photo reel? Whatever your personal trigger is, that means you’ve hit top capacity on your bandwidth—become friends with her, and watch out for her more regularly.

13. Know Your Personal Bandwidth Triggers

This may be another counterintuitive approach to productivity, but starting with “no” means that you get to say “yes” to a whole host of other things that are your personal priorities. When someone comes to you with a new project or need, start to think through the lens of putting the burden of effort on them to explain why it is worth your time and should be tackled before the long list of other priorities you have in train.

14. Make “No” Your First Response

Some of us are morning people. Some of us are not. No matter how many mini vlogs we watch with a fresh-faced gal bouncing out of bed for her green juice and jaunting off to yoga, we may just never be the person who is their best self in the morning. Know your own rhythm for when your tasks best match your energy throughout the day and hack accordingly.

15. Trust Your Own Natural Rhythms

Productive never happened without a system. That doesn’t mean that you have to string together some ultra high-tech collection of apps, trackers, and planners. It does mean that you need a consistent way to organize your life tasks so you can get to the goals that matter to you. Whether that’s through a gorgeous paper planner that feels more like a journal or a minimal but comprehensive app to tackle your to-do list, find your sport.

16. Find A Planning System That Works For You

Goals aren’t happening unless they’re broken down into mini-objectives and addressed in small pieces. Think about the ways you can take your longer-term hopes and move toward them even in tiny ways every day. Running a marathon for your next birthday? Great. Even a quick 10-minute jog today puts you on the path to achieving that goal.

17. Tie Your Long-Term Goals to the Everyday

We all do better achieving our productivity goals when we’ve shared them with someone else. This can be formal, as in telling your boss or colleagues what you’re up to this week, or it can just be chatting with a loved one about what’s on your plate lately. Externalizing what we’re doing and what we need to get a job done is a huge part of productively working through our task list.

18. Communicate Your Productivity Objectives

Quality almost always wins over quantity. Whenever you find yourself moving speedily through a task and buzzing on to the next thing, think of that as your trigger to slow down. Not only are we likely to make mistakes that will just take more time to correct in the long run, but we’re also training ourselves to overpack our days and often times not communicating that timelines may be unreasonable or that we need more resources. What do you need to get a great job done, not just a quick one?

19. Slow Down

On that note, productivity isn’t about doing more, faster. We could define productivity with a little more nuance and say that it’s about doing the best job, at the right time, with the right resources, and for the right objectives to get to the best outcome. When that’s the case, “how much” we checked off our list doesn’t matter as much as how productively we used our energy in a day, matching it with the things that matter the most.

20. Define Your Own Personal Productivity Metrics

No Need to follow this shit strictly you can take inspiration from this and make your own rules and define your productivity and success.

While there is no one single path to being productive, there are a lot of productivity hacks we can build into our lives to advance our journey.

productivity

Productivity

personaldevelopment

Personal Development

timemanagement

Time Management

20 Productivity Hacks To Make Your Day Easier

<ul><li>Only the experienced present exists, but we have access to the past through memory and we have expectations for the future. </li><li>The switching among time dimensions is essential for individual adaptation to changing situational demands. </li><li>The balanced time perspective is an individual’s ability to flexibly focus on different time orientations. </li><li>Temporal metacognition is the ability to consciously self-regulate the focus on the past, present, or future. </li> </ul>

Visit The Past, Don't Live There. 

Although only the experienced present exists in any given moment, access to the past is made possible through <a href="https://www.psychologytoday.com/us/basics/memory">memory </a>, and one also has future expectations and plans. The capacity to mentally travel back and forth in time is an important human adaptation developed in the course of evolution. The switching among time dimensions is often automatic, but it is essential for individual adaptation to changing situational demands. Two ideas in time psychology have recently begun to describe this form of temporal flexibility. One is the balanced time perspective .

Although only the experienced present exists in any given moment, access to the past is made possible through <a href="https://www.psychologytoday.com/us/basics/memory">memory </a>, and one also has future expectations and plans. The capacity to mentally travel back and forth in time is an important human adaptation developed in the course of evolution (Suddendorf & Corballis, 2007). The switching among time dimensions is often automatic, but it is essential for individual adaptation to changing situational demands. Two ideas in time psychology have recently begun to describe this form of temporal flexibility. One is the balanced time perspective . This de<warningtag>rives from Philip Zimbardo’s time perspective questionnaire, which assesses an individual’s ability to focus on different time orientations. A balanced time perspective is one where an individual has moderate-to-high levels in the past-positive, present-hedonistic, and future dimensions (Zimbardo & Boyd, 2008).</warningtag><warningtag>Time balance means a person can think about the ‘good old times’ and then switch to leisurely activity and know when to work hard to ensure future success. Maciej Stolarski and Joanna Witowska from Warsaw University formulated the idea of </warningtag><warningtag>temporal </warningtag><a href="https://www.psychologytoday.com/us/basics/cognition"><warningtag>metacognition </warningtag></a><warningtag> </warningtag><warningtag>, which is defined as the ability to consciously </warningtag><a href="https://www.psychologytoday.com/us/basics/self-control"><warningtag>self-regulate </warningtag></a><warningtag>the focus on the past, present, or future (Stolarski & Witowska, 2017). They identified three dimensions of temporal metacognition, namely: (1) the capacity to control a maladaptive time perspective in a given situation and to switch to another (what all three above-mentioned characters lack), (2) the ability to reinterpret past events using present experiences (what the man left by his wife could not do), and (3) the ability to connect the three time dimensions to make conscious, purposeful decisions.</warningtag>

Time balance means a person can think about the ‘good old times’ and then switch to leisurely activity and know when to work hard to ensure future success. Temporal <a href="https://www.psychologytoday.com/us/basics/cognition">metacognition </a> , which is defined as the ability to consciously <a href="https://www.psychologytoday.com/us/basics/self-control">self-regulate </a>the focus on the past, present, or future. Three dimensions of temporal metacognition(1) the capacity to control a maladaptive time perspective in a given situation and to switch to another

Time balance means a person can think about the ‘good old times’ and then switch to leisurely activity and know when to work hard to ensure future succus. Temporal <a href="https://www.psychologytoday.com/us/basics/cognition">metacognition </a> defined as the ability to consciously <a href="https://www.psychologytoday.com/us/basics/self-control">self-regulate </a>the focus on the past, present, or future. Three dimensions of temporal metacognition: (1) the capacity to control a maladaptive time perspective in a given situation and to switch to another.

(2) the ability to reinterpret past events using present experiences. (3) the ability to connect the three time dimensions to make conscious, purposeful decisions.We can intuitively feel that a balanced time perspective leads to numerous beneficial outcomes. I have shown that people with a more balanced time perspective experience less time pressure and less boredom in daily life, two main negative experiences we commonly face in our modern societies.

Memories are a great place to visit- Don't forget to leave. 

How flexibility in time orientation leads to a better life.

Understand yourself and those around you.

psychology

Psychology

problemsolving

Problem Solving

Past, Present, Future: Don’t Get Stuck in a Single Time Dimension

Goblin mode can be described as a full-on rejection of self-betterment.Some examples of goblin mode include:<ul><li>Mindlessly binging reality TV shows while scrolling social media</li><li>Pouring the end of a bag of chips into your mouth</li><li>Wandering into your kitchen at 2am and making weird snacks (e.g., saltines with melted cheese)</li></ul>In other words, goblin mode is all about embracing your inner slob, and relishing in socially unacceptable behavior.

Goblin mode

One reason is its direct opposition to more conventional internet aesthetics — AKA presenting one’s best self online. For example:<ul><li>Cottagecore: A stylized Instagram aesthetic that thrived early in the pandemic featuring pastel colors and elements of country life (e.g., baking and embroidery)</li><li>#thatgirl: A popular TikTok aesthetic embraced by influencers who obsess over self improvement (e.g., waking up at 5am to make a green smoothie).</li></ul>In a way, goblin mode is a form of self-love — which, ironically, is one of the most powerful paths to self-betterment.

Why is goblin mode blowing up?

The return to the office poses a serious threat to the goblin lifestyle. Many workers are being forced to do things they haven’t done in years, like talk to people face-to-face and dress presentably.Just remember, there’s nothing wrong with letting out your inner goblin every once in a while.

The return to the office…

The phrase first appeared on Twitter in 2009, and spiked in popularity in February when a headline incorrectly attributed it to Uncut Gems actress Julia Fox, who was dating Kanye West at the time. In…

What the heck is ‘goblin mode’?

It is the integration of:<ul><li class="ql-align-justify">Best research</li><li class="ql-align-justify">Clinical expertise</li><li class="ql-align-justify">Patient values</li></ul>It is used to stay current and involves the process of self-directed lifelong learning.

What is Evidence Based Medicine

It improves quality care through determining:<ul><li>Practices that work and promoting them</li><li>Practices that are ineffective and eliminating them</li></ul>It helps health care professionals to find, appraise and use new research in their clinical practice.

Why use evidence based medicine

<ol><li>Formulate answerable questions</li><li>Find the evidence needed</li><li>Critically appraise evidence</li><li>Apply the research </li><li>Evaluate the results</li></ol>

5 step EBM model

Use the PICO format to structure questions:<ul><li>P -> Identify the patient or problem</li><li>I -> What intervention do you want to try</li><li>C -> What other alternative intervention are you comparing yours to?</li><li>O -> How will you measure the outcome? Ex. time spent in hospital</li></ul>An example of a PICO-question: <ul><li>P - In baby with viral bronchiolitis at the age of four months</li><li>I - does giving corticosteroids</li><li>C - compared to not administering corticosteroids</li><li>O - better clinical score and make the length of the hospital stay shorter?</li></ul>

Step 1: Formulate answerable clinical questions

Traditional sources like textbooks are usually out-of-date and too disorganized. Experts can be consulted. Secondary sources that can be used are "Archimedes", "Clinical evidence" and "BestBets". They give reliable summaries of evidence. You can also consult online electronic bibliographic databases. They search thousands of journals in a short time.

Step 2: Finding the evidence

<ol><li>Formulate a question using the PICO format.</li><li>Generate keywords - use the PICO format to generate a keyword for the problem, intervention, comparison and outcome.</li><li>Chose a bibliographic database:</li></ol><ul><li>Cochrane has systematic reviews</li><li>Medline is administrated by die National Library of Medicine in the USA. The version, PUBMED, is available cost-free.</li><li>Secondary sources named under step 2 can also be used</li></ul>4. Conduct the search using the boolean operators "AND" or "OR"<ul><li>AND = only articles containing both terms</li><li>OR = articles containing either term</li></ul>If too many papers are found, use PUBMED to limit the results.

Basic Search Principles

3 main areas to appraise:<ul><li>Validity</li><li>Importance</li><li>Applicability to patient</li></ul>The Critical Appraisal Skills Program (CASP) can be used to appraise research articles.

Step 3: Appraising the evidence

Consider the following:<ul><li>Can evidence be applied to the specific patient?</li><li>What is patient's personal values and circumstances?</li><li>What are the efficiency and risks of the treatment?</li><li>What is the cost and availability of the treatment?</li></ul>

Step 4: Apply the evidence

<ul><li>Evaluate your approach frequently</li><li>Do you need to improve any of the first 4 steps?</li><li>Is your approach a rational and acceptable management strategy?</li><li>Is EBM improving patient care?</li></ul>

Step 5: Evaluating performance

Discover the world of business and economics.

economics

Economics

scienceandnature

Science & Nature

Principles of evidence based medicine

In today’s time, we as a society have glorified the idea of being ‘busy ‘. People that are seen constantly stressed, buried in their work are viewed as more accomplished than someone not swamped by work and worry. Today’s hustle cultre views these so called ‘hard-workers ‘ as the image of the ‘perfect employee ‘ and holds this standard of being busy on a pedestal.

No, it’s hard to say that everything about hustle cultre or being busy is bad. But it’s definitely a point to note that these do glorify the idea of constantly being on the go and working and have even made it the norm for today’s generation to constantly be working and measuring their own self worth by how much they’ve accomplished.

Is being busy actually bad?

Think about it, how many times have you criticized yourself because you didn’t do ‘enough work ‘ or you didn’t ‘work harder ‘?How many times have you actually been happy on a day off and been glad that you took care of yourself?According to the standards we’ve created for ourselves, anyone who isn’t busy and doesn’t spend every second immersed in work simply doesn’t stand up to these standards and is just termed as ‘not hard working ‘ or simply ‘lazy ‘.This outlook of society makes us judge our own self worth by the amount of work we do and the labels society puts on us.

* Putting Labels On Ourselves 

Glorifying the idea of always being busy tends to make us much more about self and can, in a sense, make our thoughts and actions even more selfish. We tend to get more stuck in our own little world excessively brooding about our own work and our own problems which obviously have a negative strike to our mental health but also end up in us neglecting close friends and family.Cancelling plans last minute, not being present for special occasions and being missing from important moments tends to become ‘normal ‘ for busy people.

* Busyness Affects Our Relationships 

The current idea of busyness doesn’t necessarily put in ‘quality of work’ as an important factor, instead, ‘quantity of work’ becomes the deciding factor. When we place priorities in the wrong areas it does end up being counter-productive and instead of actually getting things done we might only be wasting precious time.It’s necessary to keep track of how and what you spend your time. Know if the time you spend on doing something is actually for something ‘productive ‘ or is it just being busy.

* Quality Over Quantity Or Quantity Over Quality? 

Being ‘busy ‘ isn’t something you’re forced to do, it’s a life choice – something you make and continue.Know that being efficient isn’t about the number of hours you spend doing something that may or may not have a positive outcome. Efficiency is about the number of positive results you get on doing things. Think about the things you do on a daily basis that you think are ‘productive ‘ – does it actually give outcomes that help you grow? Does it help with things you’re struggling with/find difficult?

How to know if you’re actually productive or just busy?

Being busy is just about passing time doing things that seem productive,while actually, using time for things that support growth is real productivity.Answering emails is one such task that might seem and feel productive but it has more cons to pros. It doesn’t matter how many times a day you check your email, you can always expect more to be there eventually. It always makes you feel productive but in reality it just gives you that extra stress that hampers with actual productivity. It’s often advised to check your emails only once or twice a day to allow some actual productivity instead of sp<warningtag>ending hours each day in ‘pseudo-productivity ‘.</warningtag>

Being busy is just about passing time doing things that seem productive,while actually, using time for things that support growth is real productivity.Answering emails is one such task that might seem and feel productive but it has more cons to pros. It always makes you feel productive but in reality it just gives you that extra stress that hampers with actual productivity.It’s often advised to check your emails only once or twice a day to allow some actual productivity instead of spending hours each day in ‘pseudo-productivity

* Being Productive Or Pseudo-productive 

When we’re constantly under stress and lose work-life balance (which is a consequence of hustle cultre) we tend to mess with our attention span, and the constant pressure from work and personal life harms the cognitive bandwidth.Even though having narrow cognitive bandwidth might help you hyperfocus on something, it also has its cons – popularly termed as Tunneling.In the most simple terms, tunneling is being extra focused on things that are right infront of us that may not be so productive, which is caused by extreme stress in our lives.

But why is it that we fixate ourselves in pseudo-productive work?

A definite point of importance is that when we become so fixated in our own lives doing ‘productive’ work, we tend to have less time for things that actually matter, like our own physical and mental health. We tend to have less time for decisions that affect us, instead we make impulsive decisions because taking cautious, calculative steps isn’t an option anymore.

* Pseudo-productive Work Affects Our Health 

• It might make us feel important to be constantly busy and get that validation from society. But remember that the same busyness has long term effects on your health.These long hours of stress and lack of sleep and completely ignoring self-health can lead to problems like headaches, insomnia, fatigue, seizures, etc. When you make changes in busyness, you will only have positive changes in your physical and mental health and will improve relationships with people you’ve been pushing away.

So how can we get rid of busyness and make time for things that actually matter?

• Take a deep dive into the work you’re always busy doing – then think if spending all that time and resources is actually a wise decision. Spend time doing things that you actually find valuable – does it feel productive?• Learn to ignore the voices, views and opinions of society that promotes hustle cultre and being busy. Keep in mind the actual goal you have, that which you strive for. (I know it’s so much more easier said than done, but give it a shot!) Challenge the idea of being busy and go for what you believe you want to do.

• Understand the importance of saying no to things that don’t serve purpose to your life, instead, spend that time on things that drive you and things you find yourself excited to do.• Sometimes you can find true satisfaction in doing less. You could do hundreds of tasks a day but they won’t necessarily bring you happiness, but even doing one task that drives you can be the source of your happiness.• Encourage yourself and people around you to get the image of being busy out of their mind and instead set being productive as the idealistic mindset.

The idea od being busy has become glorified to an unhealthy extent, maybe it's time to take a step back and think of not always being busy, but being efficient. 

mentalhealth

Mental Health

Being Busy Is Good?

The shower-curtain effect in <a href="https://en.wikipedia.org/wiki/Physics">physics </a>describes the phenomenon of a <a href="https://en.wikipedia.org/wiki/Shower_curtain">shower curtain </a>being blown inward when a shower is running. The problem of identifying the cause of this effect has been featured in <a href="https://en.wikipedia.org/wiki/Scientific_American">Scientific American </a> magazine, with several theories given to explain the phenomenon but no definite conclusion. The shower-curtain effect may also be used to describe the observation how nearby phase front distortions of an optical wave are more severe than remote distortions of the same amplitude.[<a href="https://en.wikipedia.org/wiki/Wikipedia:Manual_of_Style#Technical_language">jargon </a> ]

Shower 

Also called Chimney effect or <a href="https://en.wikipedia.org/wiki/Stack_effect">Stack effect </a>, observes that warm air (from the hot shower) rises out over the shower curtain as cooler air (near the floor) pushes in under the curtain to replace the rising air. By pushing the curtain in towards the shower, the (short range) vortex and <a href="https://en.wikipedia.org/wiki/Coand%C4%83_effect">Coandă effects </a>become more significant. However, the shower-curtain effect persists when cold water is used, implying that this cannot be the only mechanism at work.<a href="https://en.wikipedia.org/wiki/Shower-curtain_effect#cite_note-straight-1">[1] </a>

Storm Front

The most popular explanation given for the shower-curtain effect is <a href="https://en.wikipedia.org/wiki/Bernoulli%27s_principle">Bernoulli's principle </a>.<a href="https://en.wikipedia.org/wiki/Shower-curtain_effect#cite_note-straight-1">[1] </a> Bernoulli's principle states that an increase in velocity results in a decrease in pressure. This theory presumes that the water flowing out of a <a href="https://en.wikipedia.org/wiki/Shower_head">shower head </a>causes the air through which the water moves to start flowing in the same direction as the water. If air is moving across the inside surface of the shower curtain, Bernoulli's principle says the air pressure there will drop. This would result in a pressure differential between the inside and outside, causing the curtain to move inward.

Pressure Drop

Shower-curtain effect - Wikipedia

Meditation is not a process for attaining super powers instead it's a process of being more mindful in the present moment.

What is meditation 

Many people start doing meditations to get supernatural powers within a month or to completely be devoid of distracting thoughts. But then after sometime they just end their meditation practice because they could not have 0 thoughts while meditating.

What is actually meant by having high expectations?

Don't expect results on the first 5 days of meditation because you will never get any benefit. Instead don't expect any results from meditation and just practice for the sake of having 5-10 min of peace each day.

What should you expect from meditation ?

Although meditation helps in improving mindfulness (which is a superpower in itself btw) but the results are super slow.I personally have been practicing meditation consistently for 6 months now but I haven't seen much results

Does meditation even has results 

Ofcourse why not, just remember most things which have a positive result in end always take longer time.--my perspective btw

Should you practice meditation then?

Click on the link to learn more<a href="https://selfdevelopmentfreak.blogspot.com/2022/01/meditation-you-have-high-expectations.html">Learn more </a>

A little learning is a dangerous thing 

Learn what type of expectations should you have for meditation 

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Mindfulness

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Meditation

Meditation- you have high expectations

Why do Diets Fail?	1. We cant stick with em	- How to Cope	2. They lower Leptin and Metabolism	- How to Cope

Main Reasons

every diet has different results on us, even so called individual diets can be wrong.and if you cant manage to keep it going, reason 2 will destroy your previous results	• How to cope?	Check what diet suits your wish to eat<a href="https://www.webmd.com/diet/a-z/evaluate-latest-diets">https://www.webmd.com/diet/a-z/evaluate-latest-diets</a>

Stick with em

lower leptin enhances our food graving while a slower metabolism means slower fat burn trough basic body functions (which are surprisingly the most effective fat burners - better then exercise for example)	• How to cope?	Dont try to burn fast, but steady.	Stick with your diet.	Gain insights about metabolism boosting food:<a href="https://www.dietsmealplan.com/meal-plan/fast-metabolism-diet-food-list/">https://www.dietsmealplan.com/meal-plan/fast-metabolism-diet-food-list/</a>

Leptin and Metabolism

The HealthyDiet App will keep you informed about your dietary goals like food intake compared to diet type<a href="https://play.google.com/store/apps/details?id=com.jeet.healthydiet">https://play.google.com/store/apps/details?id=com.jeet.healthydiet</a>

Need Assist?

Why Diets Fail: With Maria Bello, Christopher Gardner, Jeanne Nicholas, Yvette Valenzuela. Atkins. Paleo. Keto. Do any work in the long term? Experts look at marketing, food environments and genes to explain why diets are often unsuccessful.

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Food

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Exercise & Fitness

"Explained" Why Diets Fail (TV Episode 2018) - IMDb

The business and productivity app market is worth billions of dollars. Every day, there is a new productivity tool popping up, a book about productivity being published, and millions of people reading and sharing content related to personal productivity. It started as a measure of efficiency for the production of goods and services. Somehow, along the way, many of us have become addicted to productivity.

The Premise

At its core, productivity addiction is based on the same reward systems as other addictions. By providing constant reinforcement — for example, financial rewards in the form of salary increases, or social rewards in the form of work recognition — productivity can become a goal in and of itself, resulting in compulsive behaviours.
The problem is that just like all addictions, over time a person needs more and more to be satisfied and then it starts to work against you. Withdrawal symptoms include increased anxiety, depression and fear.

The Obsession With Productivity

At least in the Western world, our education has often taught us to tie our self-worth to how much we contribute to society. The more we contribute, the better. “I work, therefore I am.” Being productive feels like a way to improve our self-worth.This positive reinforcement can make it hard to realise we may be falling prey to productivity addiction.

Addicted To Productivity

There are five tell-tale signs you may be addicted to productivity:<ul><li>You don’t want to “waste” any time.</li><li>You tend to turn hobbies into side projects.</li><li>You feel guilty when you don’t hit your targets. </li><li>You always make work a priority. </li><li>You constantly feel busy.</li></ul>

Five Tell-Tale Signs

<ul><li>Make space for self-reflection. </li><li>Define meaningful priorities.</li><li>Remember that <a href="https://nesslabs.com/hobbies-versus-hustles">not all hobbies need to become hustles</a>.</li><li>Reconsider your relationship with time.</li><li> Create your own system. </li><li>pay attention to your triggers.</li></ul>As a recovering productivity addict, you may need to always be careful about not falling back into old patterns whenever you start a new job, a new hobby, or set a new exciting goal. Practising self-reflection and paying attention to your mental health will ensure the way you work is more enjoyable and more sustainable.

How to Manage Productivity Addiction

It started as a measure of efficiency for the production of goods and services. Somehow, along the way, many of us have become addicted to productivity.

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Leadership & Management

Productivity addiction: when we become obsessed with productivity

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