Glucose Intake Levels and Neural Activity are directly linked. The body kicks into ketosis during intermittent fasting—wherein it switches from using calories and carbohydrates as an energy source to burning fat—may also play a roll in helping the brain perform at optimal levels, his research shows.Key to Hear : Fasting for a short period of time increases focus :: if your Belly is filled your concentration might reduce :: if sufficient glucose is consumed then the learning and cognitive functioning increases.

Fasting Your Belly

Caffeine is a stimulant, which means it increases activity in your brain and nervous system. It also increases the circulation of chemicals such as cortisol and adrenaline in the body. In small doses, caffeine can make you feel refreshed and focused.Keeps you awake making some sleep deals with hormones :: adenosine and adrenaline. It increases mental functioning depending on the dosage.Key to Hear : Always try to consume caffeine after 1 - 1.5 hr from the time you wake up.

Caffeine

Epinephrine or Adrenaline aren't responsible for increasing your focus but to provide energy and maintaining alertness.Dopamine doesn't provide us with happiness, it is the master regulator for focus and attention seeking.It is Oxytocin which is the joy giving hormone.

Myths To Clear

Binaural Beats : Voicing a sound in one ear and a different in the other. These beats carry a intuitive wave which increases process healing, creativity and relaxation.Key to Hear : Hear them 5 min prior to starting your task, helps in jumping through those alpha and gamma states.

Power Of Sound 

Meditating can change the structure and function of the brain through relaxation, which can reduce stress, anxiety, and depression. Increase focus and learning concentration. Improve memory and attention span.Disconnects us with the world and blazes out our focus for the given task. Use OM Chanting, Reverse Number Counting and Warm Nasal Breathing for maintaining a long-lasting habit.Key to Hear : Timings should be maintained, if delayed the sleep cycle may trip a lot. As when you reach your focused mind state shouldn't be the time you are heading to your bed.

Meditation

In this episode, I provide a list of behavioral, nutritional, and supplement-based tools you can use to improve your ability to get into a focused state to do mental or physical work. I explain science-supported strategies for transitioning into focus, maintaining focus during the work bout, and exiting the focus session, which is also critical, including decompression/defocusing tools. I explain when and how to use: binaural beats, caffeine, deliberate cold exposure, the pros and cons of working in fasted vs. fed states, and supplements and foods that enhance dopamine, epinephrine (i.e., adrenaline) and acetylcholine to promote optimal focus. Also, I explain how short behavioral practices, such as meditation and visual gaze training, will benefit your ability to focus over the long term. As deep focus is crucial to significantly improve cognitive or physical performance in any realm, this episode should be useful to anyone. By the end, you’ll have an essential toolkit of science-supported, low- to zero-cost focus and concentration strategies to select from that can be tailored to your physical and mental performance needs. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Thesis: https://takethesis.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://www.eightsleep.com/huberman Virtusan: https://virtusan.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Focus Toolkit  (00:04:25) Momentous Supplements  (00:05:38) Thesis, LMNT, Eight Sleep  (00:09:37) The “Arrow Model” of Focus: Epinephrine, Acetylcholine & Dopamine (00:15:15) Modulation vs. Mediation, Importance of Sleep (00:18:11) Tool: Binaural Beats to Improve Concentration  (00:20:54) Tool: White, Brown & Pink Noise, Transition to Focused State (00:22:55) Warm-Up for Cognitive Work, Refocusing Attention & Neuroplasticity  (00:26:14) Tool: Ultradian Cycles: Warm-Up, Maintaining Focus & Deliberate Defocusing  (00:31:22) How Many Daily Ultradian Cycles Can One Perform?  (00:34:14) AG1 (Athletic Greens) (00:35:35) Virtusan: Mental & Physical Health Journeys  (00:36:52) Tool: Fasted vs. Fed States & Focus, Prevent an Afternoon Crash, Ketosis (00:45:52) Tool: Foods to Improve Focus & Regulating Food Volume (00:47:53) Tool: Caffeine & Focused Work, Dopamine Efficacy, Alertness (00:52:55) Tool: Stress & Improved Concentration  (00:55:46) Tool: Deliberate Cold Exposure & Focus, Dopamine & Epinephrine  (01:00:39) Layer Focusing Tools & Design Your Own Protocols  (01:01:19) Tool: Short Meditation & Improved Ability to Refocus  (01:07:40) Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Defocus Periods (01:12:13) Tool: Hypnosis & Focus/Deep Relaxation States (01:16:07) Optimal Time of Day to Use Specific Tools (01:16:46) Tool: Overt Visual Focus & Deliberate Gaze  (01:20:42) Covert Visual Focus; Deliberate Gaze Warm-Up & Focused Work  (01:24:43) Tool: Omega-3 Essential Fatty Acids  (01:27:28) Tool: Creatine Monohydrate  (01:29:10) Tool: Alpha-GPC & Acetylcholine, Increased Risk of Stroke? & Garlic  (01:33:52) Tool: L-Tyrosine Supplements & Food (01:34:47) Combining & Choosing Focus Tools, Variability  (01:36:50) ADHD Prescriptions, Training Neural Circuits, Maintenance & Reduced Dosage (01:39:19) Tool: Optimal Order Approaching Focus Tools, Prescriptions & Dependency  (01:42:56) Tool: Phenylethylamine & Dopamine (01:44:50) Tool: Other Supplements to Enhance Dopamine, Epinephrine & Acetylcholine  (01:46:46) Behavioral, Nutrition & Supplement Tools for Focus (01:49:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Momentous Supplements, AG1 (Athletic Greens), Instagram, Twitter, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

productivity

Productivity

health

Health

strategy

Strategy

podcasts

Podcasts

scienceandnature

Science & Nature

In this episode, I provide a list of behavioral, nutritional, and supplement-based tools you can use to improve your ability to get into a focused state to do mental or physical work. I explain science-supported strategies for transitioning into focus, maintaining focus during the work bout, and exiting the focus session, which is also critical, including decompression/defocusing tools. I explain when and how to use: binaural beats, caffeine, deliberate cold exposure, the pros and cons of working in fasted vs. fed states, and supplements and foods that enhance dopamine, epinephrine (i.e., adrenaline) and acetylcholine to promote optimal focus. Also, I explain how short behavioral practices, such as meditation and visual gaze training, will benefit your ability to focus over the long term. As deep focus is crucial to significantly improve cognitive or physical performance in any realm, this episode should be useful to anyone. By the end, you’ll have an essential toolkit of science-supported, low- to zero-cost focus and concentration strategies to select from that can be tailored to your physical and mental performance needs. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Focus Toolkit  (00:04:42) Sponsors: AG1, LMNT (00:09:37) The “Arrow Model” of Focus: Epinephrine, Acetylcholine & Dopamine (00:15:15) Modulation vs. Mediation, Importance of Sleep (00:18:11) Tool: Binaural Beats to Improve Concentration  (00:20:54) Tool: White, Brown & Pink Noise, Transition to Focused State (00:22:55) Warm-Up for Cognitive Work, Refocusing Attention & Neuroplasticity  (00:26:14) Tool: Ultradian Cycles: Warm-Up, Maintaining Focus & Deliberate Defocusing  (00:31:22) How Many Daily Ultradian Cycles Can One Perform?  (00:32:28) Sponsor: AG1 (00:35:35) Virtusan: Mental & Physical Health Journeys  (00:36:52) Tool: Fasted vs. Fed States & Focus, Prevent an Afternoon Crash, Ketosis (00:45:52) Tool: Foods to Improve Focus & Regulating Food Volume (00:47:53) Tool: Caffeine & Focused Work, Dopamine Efficacy, Alertness (00:52:55) Tool: Stress & Improved Concentration  (00:55:46) Tool: Deliberate Cold Exposure & Focus, Dopamine & Epinephrine  (01:00:39) Layer Focusing Tools & Design Your Own Protocols  (01:01:19) Tool: Short Meditation & Improved Ability to Refocus  (01:07:40) Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Defocus Periods (01:12:13) Tool: Hypnosis & Focus/Deep Relaxation States (01:16:07) Optimal Time of Day to Use Specific Tools (01:16:46) Tool: Overt Visual Focus & Deliberate Gaze  (01:20:42) Covert Visual Focus; Deliberate Gaze Warm-Up & Focused Work  (01:24:43) Tool: Omega-3 Essential Fatty Acids  (01:27:28) Tool: Creatine Monohydrate  (01:29:10) Tool: Alpha-GPC & Acetylcholine, Increased Risk of Stroke? & Garlic  (01:33:52) Tool: L-Tyrosine Supplements & Food (01:34:47) Combining & Choosing Focus Tools, Variability  (01:36:50) ADHD Prescriptions, Training Neural Circuits, Maintenance & Reduced Dosage (01:39:19) Tool: Optimal Order Approaching Focus Tools, Prescriptions & Dependency  (01:42:56) Tool: Phenylethylamine & Dopamine (01:44:50) Tool: Other Supplements to Enhance Dopamine, Epinephrine & Acetylcholine  (01:46:46) Behavioral, Nutrition & Supplement Tools for Focus (01:49:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Momentous Supplements, AG1 (Athletic Greens), Instagram, Twitter, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.

Huberman Lab

Focus Toolkit: Tools to Improve Your Focus & Concentration

Tools to Improve Your Focus & Concentration

“Whether you’re trying to garden or take a picture or write a book, your ability to make a creative mess is your most productive state. You want to be able to throw ideas all over the place, but you need to be able to start with a clear deck. One mess at a time is all you can handle. Two messes at a time, you’re screwed. ”

David Allen says: "Most people have never tasted what it’s like to have nothing on their mind except whatever they’re doing."

creativity

Creativity

How David Allen increased Drew Carey's Productivity

To thrive in today’s world of disruption and rapid change, your ability to learn fast will be your hidden advantage. In this fun, engaging and thought-provoking session, Nishant Kasibhatla, Guinness Record Holder (2011) and the only Grand Master of Memory in Singapore will show you how you can stay ahead of the curve, and be at the top of your game by learning how to master anything – in a quick, fun and easy way.

Mastery: How to Learn Anything Fast | Nishant Kasibhatla

Keep distractions away while inputting information to the brain.

Avoid Distraction

Spend at least twice the time implementing what you've learnt.

Implement what you learn

Best way to retain is to reflect on what you input and share with others.

Reflect

Simple steps to be able to learn anything.

To thrive in today’s world of disruption and rapid change, your ability to learn fast will be your hidden advantage. In this fun, engaging and thought-provoking session, Nishant Kasibhatla, Guinness Record Holder (2011) and the only Grand Master of Memory in Singapore will show you how you can stay ahead of the curve, and be at the top of your game by learning how to master anything – in a quick, fun and easy way. //Nishant's Online Courses Supercharge Your Memory Power: https://bit.ly/2zA0cC0 Learn the world's BEST techniques to remember any kind of information (names, books, speeches, words, numbers, facts.... anything!) // About Nishant Kasibhatla Nishant Kasibhatla is a Guinness World Record Holder (2011), a Grand Master of Memory & a Certified Speaking Professional (CSP). He helps executives, managers and leaders to attain peak mental performance and boost their productivity. In the last 23 years, Nishant has delivered his speeches and conducted workshops in 23 countries across 5 continents. His achievements and work has been featured in international media, such as Discovery Channel, South China Morning Post, Channel News Asia and many others. // Subscribe to the Ideas & Inspiration channel: https://bit.ly/2AfjxZD Ideas & Inspiration Facebook page: https://www.facebook.com/ideasandinspiration Try Audible and Get Two Free Audiobooks: https://amzn.to/38jc8UK

personaldevelopment

Personal Development

habits

Habits

problemsolving

Problem Solving

communication

Communication

To thrive in today’s world of disruption and rapid change, your ability to learn fast will be your hidden advantage. In this fun, engaging and thought-provoking session, Nishant Kasibhatla, Guinness Record Holder (2011) and the only Grand Master of Memory in Singapore will show you how you can stay ahead of the curve, and be at the top of your game by learning how to master anything – in a quick, fun and easy way.

//Nishant's Online Courses
Supercharge Your Memory Power: https://bit.ly/2zA0cC0
Learn the world's BEST techniques to remember any kind of information (names, books, speeches, words, numbers, facts.... anything!)

// About Nishant Kasibhatla
Nishant Kasibhatla is a Guinness World Record Holder (2011), a Grand Master of Memory & a Certified Speaking Professional (CSP). He helps executives, managers and leaders to attain peak mental performance and boost their productivity. In the last 23 years, Nishant has delivered his speeches and conducted workshops in 23 countries across 5 continents. His achievements and work has been featured in international media, such as Discovery Channel, South China Morning Post, Channel News Asia and many others.

//
Subscribe to the Ideas & Inspiration channel: https://bit.ly/2AfjxZD
Ideas & Inspiration Facebook page: https://www.facebook.com/ideasandinspiration
Try Audible and Get Two Free Audiobooks: https://amzn.to/38jc8UK

This channel features the best talks from the Ideas & Inspiration events where carefully selected speakers passionately share thought-provoking talks in the areas of self-development, personal growth, humanities, science, health, business, design, technology, and entertainment. Ideas & Inspiration is a global community of change-makers who believe in making the world a better place through the sharing of powerful ideas.

Ideas & Inspiration

During the day, all of us want to do a lot. It might be work-related, family-wise, school, or even something related to sports. But, most of us, find the 24h in a day to be not enough to get stuff done.Gates, Musk, and Bezos have as much time as you, and they're billionaires. Why?

Be as productive as you can

I know you get home after a full day of work and the only thing you want to do is go to bed and relax. But don't! Prepare your next day, schedule that meeting you've been wanting to have for the last 3 months, and schedule your relaxation and eating times. Set your alarm. Whatever! Just plan the day ahead and make sure to stick to your timings.Some good apps can be Todoist or Calendars.

Got to bed by organizing your next day

Start your day by checking what you have planned. What are the chores you have for the day. And, especially, look at the hours assigned to your appointments, and how much time are you giving to something. Does it require that much time? Is it that important? Make sure your tasks and schedules are flexible and make sure you are adjusting accordingly to your priorities.

First things first, what do you have to do?

Keep your priorities in check. Review your own paradigms and if these are the type of things you have been living up to. It's key to have your priorities updated because you might be allocating time to something not that important and you'll be wasting time.

Prioritizing 

Get off your phone. Leave it out of reach. You know that is something that is been bothering you, so just let it go!
Does it trouble your studies or your relationships with family and friends? It is an addiction, a drug and you should try and reduce that addiction. 
If you have trouble staying focused when on your computer install Extensions that block some websites, that can help.
I have ADHD and I'm medicated, but that is not the solution for most people. There are lots of options out there that you may try, just as the Pomodoro timer or leaving your phone in the other room.

Let go of your distractions

A few years ago I was introduced to sleeping cycles, something that has helped me a lot in my day-to-day. Did you know that 7 in 15 deaths, in the US, is related to sleep deprivation? So what are these sleeping cycles?  The sleeping cycles method is a way to wake up and not feel tired or like you would sleep for another 10 hours. They work in 90-minute blocks. This is, you should sleep in 90-minute blocks repeatedly. For example, if you go to bed at midnight you should wake up at 7:30 am. The recommended time you should sleep is 7:30h.SLEEPING IS KEY

Sleeping Cycles

I am a college student right now and something that has worked out for me in the 6 months has been the introduction of vitamins into my life. They help me focus, memory, and overall physique. I just take a small 5ml package every morning and it has been a huge help, especially during exam season. It is just you could give some thought about. Though it is not something that is cheap if you can try it.

Vitamins

Find some time during your day when you can just sit and relax. Read a book, close your eyes, go for a walk or just sit in front of the TV eating some cookies and not doing anything. Don't feel guilty about doing it, just make sure to fit it right during the day and to make the most out of every other hour you have to work.

Don't over work

<ul><li>Calendars</li><li>Todoist</li><li>Evernote</li><li>Pomodoro Focus Timer</li><li>Forest</li></ul>

Apps that can help with being productive

Check this out if you are having problems with productivity or having things done.

timemanagement

Time Management

entrepreneurship

Entrepreneurship

business

Business

Achieve productivity

What is the difference between a wealthy filthy rich person and a cubicale dweller 9-5 working person?  The purpose of this book is to understand what world traveling and luxury life freedom is. And to get to the answer to this question.

The 4-hour Work Week 

<ol><li>TIME </li><li>MOBILITY</li><li>LIBERATION</li></ol>

There are 3 ingredients for a luxury diet:

"Someday" is a curse to your dreams, because you'll take your dreams to the grave.

Life is about moving and getting things done. We live in a giant rock with water and dirt, and we walk around like bags of meat and bone. What is really life about?Leaving a legacy behind. Being remembered. But to achieve this we must work, work , work.For that reason, don't postpone something just because the timing isn't right, if it is important to you and you want to do it eventually just go it and correct the course along the way of any obstacles if you find.

Getting done

Understand that if something you want do doesn't devastate those around you, TRY IT and THEN justify it!People, in order to look after you, will deny you things on an emotional base. So just do it.

Get good a troublemaking and then apologizing 

The DEAL Method is something used in the book by Tim Ferriss in order to set you free from the rat race.DEAL :<ul><li>D for Definition</li><li>E for Elimination</li><li>A for Automation</li><li>L for Liberation</li></ul>Definition - Define the problem and what makes you stuck Elimination - Find a solution for what holds you downAutomation - Making a permanent solution and resolve things by automating themLiberation - Set yourself free and work 4-hours a week

DEAL Method

When faced with a discomfort situation:<ul><li>Define your nightmare, the absolute worst that could happen if you did what you are considering.</li><li>What steps can you take to repair the damage, after you took action.</li><li>What are the outcomes/benefits of the most probable scenarios?</li><li>What are you putting off out of fear? (analyze situations)</li><li>What is costing you by postponing the action or situation?</li><li>What are you waiting for?</li></ul> Most things are temporary and if something bad happens it will, probably, be temporary. So if some action has a good outcome for you do it, if the consequences aren't the biggest.

THE ART OF DISCOMFORT

Remember this - The question you should be asking yourself (long term) is not "what do I want" or "what are my goals" but you should ask "what does excite me".Don't dreamline too low, nothing is too low for what you can achieve while on this planet! And if you don't achieve it so what? Move on!

Set your standards

Ever tried. Ever failed. Doens't matter. Try again. Fail again. Fail better.

MOST THINGS MAKE NO DIFFERENCE - Be aware of this. Focus on the important few and ignore the rest (80/20 rule, cut 80% that brings you 20% value)Limit tasks to the important ones to shorten work time. (80/20)Interviews, non-practical/non-effective meetings, useless events.Shorten work time to limit tasks to the important (Parkinson's Law)Parkinson's Law is the old adage that work expands to fill the time allotted for its completion.

Small things don't matter

Learn to be difficult when it counts. Be assertive towards the things that count, by building something like this around you will see people will come at you with a different mindset.But first, be assertive with yourself.

Assertive Personality

I feel this book made me look at myself and see that I want to get the f... out of the rat race we live in every day. I want to feel free I soon as I can. And for that we have to reach a level of financial stability not so easy to achieve. But with some of these tips it is possible,

Offers techniques and strategies for increasing income while cutting work time in half, and includes advice for leading a more fulfilling life.

books

Books

leadershipandmanagement

Leadership & Management

What do you do? Tim Ferriss has trouble answering the question. Depending on when you ask this controversial Princeton University guest lecturer, he might answer: “I race motorcycles in Europe.” “I ski in the Andes.” “I scuba dive in Panama.” “I dance tango in Buenos Aires.” He has spent more than five years learning the secrets of the New Rich, a fast-growing subculture who has abandoned the “deferred-life plan” and instead mastered the new currencies—time and mobility—to create luxury lifestyles in the here and now. Whether you are an overworked employee or an entrepreneur trapped in your own business, this book is the compass for a new and revolutionary world. Join Tim Ferriss as he teaches you: • How to outsource your life to overseas virtual assistants for $5 per hour and do whatever you want • How blue-chip escape artists travel the world without quitting their jobs • How to eliminate 50% of your work in 48 hours using the principles of a forgotten Italian economist • How to trade a long-haul career for short work bursts and freuent "mini-retirements" • What the crucial difference is between absolute and relative income • How to train your boss to value performance over presence, or kill your job (or company) if it’s beyond repair • What automated cash-flow “muses” are and how to create one in 2 to 4 weeks • How to cultivate selective ignorance—and create time—with a low-information diet • What the management secrets of Remote Control CEOs are • How to get free housing worldwide and airfare at 50–80% off • How to fill the void and create a meaningful life after removing work and the office You can have it all—really. From the Hardcover edition.

Tim Ferriss is author of three #1 NYT/WSJ bestsellers: The 4-Hour Workweek, The 4-Hour Body, and The 4-Hour Chef. He is also a start-up advisor specializing in positioning, PR, and marketing (Uber, Evernote, etc.). When not damaging his body with abusive sports, he enjoys chocolate, bear claws, and Japanese animation.

Timothy Ferriss

The 4-Hour Workweek

The 4-Hour Work Week

You don’t lack time. You just waste most of it on useless busyness.

Time-blocking is an easy time-management hack by Cal Newport that takes just a minute but leads to so much clarity in your day.The night before, simply divide the coming day into 30-minute blocks (or 5-minute blocks if you’re Elon Musk) and assign tasks to them.

#1. Time-blocking

<ul><li>It eliminates the procrastination that stems from trying to decide “when” to start working.</li><li>When you lay out your day on a piece of paper and assign tasks to them, you’ll realize that you actually have a lot of time in a day.</li></ul>

Here’s why it works wonders:

Eating the frog is basically doing the most challenging and dreaded task of the day. And while you’re time-blocking it the night before, it’s best to schedule it first thing in the morning.

5–4–3–2–1: Eat the frog for breakfast!

<ul><li>The most challenging task of the day is also the one that induces the most procrastination. Hence, the later you schedule it, the more time you might waste time procrastinating because of the stress it induces.</li><li>But if you do it first thing in the morning, you’ll feel like a winner all day. That’s why scheduled it for the morning.</li><li>Also, use the <a href="https://melrobbins.com/five-elements-5-second-rule/">5-Second rule</a> by Mel Robbins to help you further. The idea is to start counting backward — 5–4–3–2–1 — and physically push yourself to begin working at 1. </li></ul>

Here's why:

You’ve heard of visualization as a technique to improve your future. However, visualizing a bright future alone won’t do much if you’re not willing to dial it down to the present and inculcate the needful habits to convert those imaginations into reality.This helps you double-anchor your mind to the day you planned out for yourself the night before. And this makes it even easier to stick to your plan.

Micro-visualisation

Whenever you start doing your work, set a timer for like an hour, or maybe 40 minutes. Whatever works for you.Here’s why: a timer anchors you to the task at hand and makes distractions almost impossible. Because your mind knows the timer is on, it’s going to stay focused. This happens because a timer creates a sense of accountability.

Start a timer

<ul><li>Time-block your day the night before.</li><li>Then, micro-visualize the same schedule in the morning.</li><li>When it’s time to work, speak out loud, “5–4–3–2–1: Eat the frog!” Eat the biggest frog in the morning.</li><li>And then, start a timer to make sure you stay anchored to the work at hand.</li></ul>

In A Nutshell:

These four, if practiced together, are genuinely a lethal combination that will kill procrastination.

When we look at these stats, it’s easy to think, “Wow! People waste so much time” as if we don't contribute to these stats. But we do. You’re a part of these. And so am I. And hence, it's better to…

4 Unsexy One-Minute Habits That Save Me 30+ Hours Every Week

The goal is not to work 4 hours less but to:Become Mindful- Notice how you are currently spending your time at work, especially the time wasted doing useless tasksDeep Work over Shallow Work- Shallow work is busy and unfocused. Deep work, made popular by Cal Newport in a book of the same title, is about working with our attention focused on one thing.

Aim for the 4-Hour Workday Instead of 4-Hour Workweek

Deep Work in a Flow State- A flow state is where we are so wrapped up in the single task at hand and time passes without us noticing because we are accomplishing meaningful work. A 4-hour workday is possible because we are doing deep work while in a flow state

4-Hour Workday is Deep Work and Flow State Combined

One hour in the flow state is probably equal to 100 or even 1000 hours of normal state both in terms of output & in terms of joy.

Purpose: To do our work more efficiently, in an effort to manage both time and energyBenefits: <ol><li>Output increases as a result of efficiently using our time</li><li>An improved state of mind (flow state) will naturally improve the value of the work that you put out</li><li>Improved value of work put out can increase the money you can make from your work</li></ol>

Purpose & Benefits of a 4-Hour Work day

The authors shares a couple points to consider on this aspect of the topic<ul><li>Not everyone's work is well suited to a 4-hour work day</li><li>The focus behind the idea, however, is to be more mindful of how we work and see if we can implement a 4-hour focused block of time in our current schedule in an effort to be more efficient.</li></ul>

Practicality of a 4-Hour Work Day

<ul><li>helps us create more meaningful work</li><li>increases the value of that work</li><li>helps us reclaim valuable time while using our energy efficiently</li><li>possibly helps with reaching a level of success or financial freedom</li></ul>

Summing Up. A 4-Hour Work Day:

Time and energy management are essential tools to build a successful side-hustle. This idea is excellent to do both

Forget the 4-Hour Work Week. Create a 4-Hour Work Day (Done in a Flow State).. And how to practically implement it without being a cold shower productivity guru..

Forget the 4-Hour Work Week. Create a 4-Hour Work Day (Done in a Flow State).

To maximize productivity you should:<ul><li>Find a time and place where you can stay focused</li><li>Block o﻿ut all distractions</li><li>Have a to-do list (I personally use Todoist)</li><li>Use productivity methods (like pomodoro timer)</li><li>Plan before what you are going to do</li></ul>

How To Get Things Done

To-do lists are used worldwide by astronauts, engineers, pilots and other extraordinary people, and you can use them too to organise and prioritize your tasks.Keep your to-do organised:<ul><li>Prioritize tasks by how important and urgent they are</li><li>Sort them by how much time they will take you to complete them. (If a task takes more than 2 hours divide it in sub-tasks)</li><li>Create categories for different types of tasks</li></ul>

How To Create A To-Do List

Are you an early bird or a night owl?Finding out whether you are more efficient in the early morning or late evening is an important aspect in creating a proper productivity method.

Find Out When You Are Most Productive

"Your brain is for having ideas, not for holding them."

It is so easy to forget important tasks and brilliant ideas. That's why.....As soon as an inspiring thought, quote or idea comes to your mind you should write it down immediately.Create a category in your to-do called someday/maybe and fill it with whatever comes up to your head. After doing so, every now and then review it and ask yourself if you can do some of that things.

How to Never Forget Ideas

<ul><li class="ql-align-justify">The Pomodoro Timer method: Alternate 25 minutes deep-focus-sessions to 5 minutes short brakes. After 4 pomodoros take a longer break.</li><li class="ql-align-justify">The MIT method: Assign yourself a Most Important Task per day, and prioritize completing that task before all others.</li><li class="ql-align-justify">The Time Blocking technique: Break down work sessions into several blocks and assigns specific jobs to each block.</li></ul>

Use Productivity Methods

Don't think "I've got this many days to achieve this", but instead "How much can I do in each of these days".

A Simple Productivity System To Get Things Done

Part 2 of Indistractable is dedicated to the conscious decision of making time for traction. The author divides this Part as follows:<ul><li>Turn your Values into Time</li><li>Control the Inputs, not the Outcomes</li><li>Schedule Important Relationships</li><li>Sync with Stakeholders at Work</li></ul>

Make Time for Traction

"If I know how you spend your time, then I know what might become of you."

"Values are not end goals; they are guidelines for our actions. [...] If we chronically neglect our values, we become someone we're not proud of - our life feels out of balance and disminished."

To call something a distraction you need to know what it is distracting you from, to differentiate between traction and distraction you have to plan ahead.When planning your calendar make sure it reflects your values so you can become the person you aspire to be.A framework which you can use to schedule a balanced life is the three life domains: you, relationships and work. Plan your day to spend time within each domain according to your values.Scheduling isn't easy, hence why you'll need to revise and refine your schedule regularly. Despite that, you must commit to it once it's set.

Turn your Values into Time

"When it comes to our time, we should stop worrying about outcomes we can't control and instead focus on the inputs we can. [...] The one thing we control is the time we put into a task."

You are at the center of the three life domains, in order to fully experience relationships and work you have to schedule time for yourself first.Outcomes are difficult to control, but what you can really control is the time and dedication you put into a task. Once you commit, do it.Unlike outcome, input can be controlled by you. When it comes to living the life you want, making sure you allocate time to living your values is the only thing you should focus on.

Control the Inputs, not the Outcomes

"The people we love most should not be content with getting whatever time is left over. Everyone benefits when we hold time on our schedule to live up to our values and do our share."

If someone is important to you, make regular time for them on your calendar. The people you love deserve more than getting whatever time is left over.
Go beyond scheduling date days with your significant other. Put domestic chores on your calendar to ensure an equitable split.
As a relational being, maintaining important and healthy relationships is crucial for your life. A lack of close friendships may be hazardous to your health. Ensure you mantain important relationships by scheduling time for regular get-togethers.

Schedule Important Relationships

"In fact, studies have found that workers who spend more than fift-five hours per week on the job have reduced productivity; this problem is further compounded by their making more mistakes and inflicting more useless work on their colleagues, resulting in getting even less done in more time."

Synchronizing your schedule with workplace stakeholders is essential to take time for traction in your day. Without visibility of how you spend your time, colleagues and managers are more likely to distract you with superfluous tasks.Synchronize as often as your schedule changes. If your schedule template changes from day to day, have a daily check-in. However, most people find a weekly alignment is sufficient.

Sync with Stakeholders at Work

"Using a detailed, timeboxed schedule helps clarify the central trust pact between employers and employees."

These ideas are a summary of the Part 2 of Indistractable - Make Time for Traction. Soon I will publish more ideas respecting the remaining parts of the book in order to go deeper as it deserves.

'A must-read' Mark Manson We are living through a crisis of distraction. Plans get sidetracked, friends are ignored, work never seems to get done. Why does it feel like we're distracting our lives away? In Indistractable, behavioural designer Nir Eyal reveals the hidden psychology driving you to distraction. Empowering and optimistic, this is the book that will help you design your time, realise your ambitions, and live the life you really want. 'If you value your time, your focus or your relationships, this book is essential reading' Jonathan Haidt, author of The Righteous Mind 'A guide to staying focused in an age of constant distraction' Guardian 'Exactly what most of us need in order to focus on what is important, rather than the dazzling, illuminated, unsatisfying distractions of modern life' Matt Haig 'Does exactly as it promises. Amazing' Chris Evans 'The best guide I've read for reclaiming our attention, our focus and our lives' Arianna Huffington

"Indistractable provides a framework that will deliver the focus you need to get results." —James Clear, author of Atomic Habits "If you value your time, your focus, or your relationships, this book is essential reading. I'm putting these ideas into practice." —Jonathan Haidt, author of The Righteous Mind   National Bestseller Winner of the Outstanding Works of Literature (OWL) Award Included in the Top 5 Best Personal Development Books of the Year by Audible Included in the Top 20 Best Business and Leadership Books of the Year by Amazon Featured in The Amazon Book Review Newsletter, January 2020 Goodreads Best Science & Technology of 2019 Finalist   You sit down at your desk to work on an important project, but a notification on your phone interrupts your morning. Later, as you're about to get back to work, a colleague taps you on the shoulder to chat. At home, screens get in the way of quality time with your family. Another day goes by, and once again, your most important personal and professional goals are put on hold. What would be possible if you followed through on your best intentions? What could you accomplish if you could stay focused? What if you had the power to become "indistractable?" International bestselling author, former Stanford lecturer, and behavioral design expert, Nir Eyal, wrote Silicon Valley's handbook for making technology habit-forming. Five years after publishing Hooked, Eyal reveals distraction's Achilles' heel in his groundbreaking new book. In Indistractable, Eyal reveals the hidden psychology driving us to distraction. He describes why solving the problem is not as simple as swearing off our devices: Abstinence is impractical and often makes us want more. Eyal lays bare the secret of finally doing what you say you will do with a four-step, research-backed model. Indistractable reveals the key to getting the best out of technology, without letting it get the best of us. Inside, Eyal overturns conventional wisdom and reveals:    • Why distraction at work is a symptom of a dysfunctional company culture—and how to fix it    • What really drives human behavior and why "time management is pain management"    • Why your relationships (and your sex life) depend on you becoming indistractable    • How to raise indistractable children in an increasingly distracting world Empowering and optimistic, Indistractable provides practical, novel techniques to control your time and attention—helping you live the life you really want.

Nir Eyal is an accomplished writer whose work has resonated with readers around the world. Nir Eyal has published several books that explore a range of topics, from fiction to nonfiction, and has received critical acclaim for the ability to weave compelling narratives. Nir Eyal's writing style is known for its depth and authenticity, and has earned quite a loyal following of readers.

Nir Eyal

Indistractable

<ol><li>You can reflect on work habits</li><li>You have a better focus on goals</li><li>You can decide what is important</li><li>To have better life</li></ol>

Why plan your day?

<ul><li>Evening before</li><li>morning right before you start working</li></ul>

When to plan your day?

<ol><li>Decide when your day will end</li><li>Plan your breaks</li><li>Plan your Afterhours</li><li>Pick your tasks</li><li>Estimate duration</li><li>Schedule your tasks</li></ol>

Steps to planning work day

Are you looking for any proven strategies how and when to plan your days during your PhD study? Check our 6 steps for planning a great PhD workday.

#85: Planning your PhD workday | Tress Academic

Find 100+ Facts and Tips on Productivity - Curated from inspiring sources like Books, Podcasts & Articles - Genuine Insights from like-minded Users like You!