Energy-draining forms of resting

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Yes, you read this correctly. Some activities seem to be helping us to relax but actually drain a lot of our energy because they need a great deal of attention and focus.

For example, using the Internet may seem like fun but as you know it’s a really huge time waster and energy and attention drainer! Funny videos on You Tube may feel like a great way to relax because they make you smile or laugh but it’s a bit like eating chocolate—it works only for a moment and after such a break you actually feel more tired.

The Apple company confirmed in 2016 that their device users unlock their phones 80 times a day on average. This means 6 to 8 times an hour! Sounds unbelievable, right? Make a simple experiment. You can check how much time you waste on your phone by using one of these apps: Checky, Menthal or the recently created AntiSocial. These apps will allow you to see a lot of different interesting information about your phone usage. For instance, AntiSocial will show you if you use your phone or social media more or less when compared with someone who has a similar demographic as you. Researchers advise the use of one of these apps for around 2 weeks to be able to see a more accurate reflection of your real habits.

It is important to be aware how much time we waste on the Internet or on our phone, especially when it’s associated with factors such as low self-esteem, depression, insomnia and, of course, contributes to our delaying or failing to achieve our personal goals.

Many of us say that we have NO TIME. Check the results of your phone, tablet and PC usage and think again – do you really lack time or can you use your time more effectively?

Spending time with SOME people is another activity which looks like a form of resting but may actually drain a lot of your energy. You perhaps don’t feel like meeting some people but at the same time you think you probably should see and speak to them (family friends; a colleague that you see once or twice a year because neither of you feel you should call each other more often; a work colleague that you don’t really like or can’t trust but you feel you should sit with them during lunch time). Meeting people just for the sake of it and having some meaningless conversations can be really energy draining. It is often more about being polite and pretending than being really interested in socialising or what another person wants to tell you.

Try a brisk walk, mindfulness, stretching, or reading a book instead! Did you know that only 6 minutes of reading can decrease your stress level by nearly 70%? 

If you think of different activities during your usual week you may find more things like that. Surely watching TV is one of the examples.

What activities actually make you feel better, more confident, stronger, more optimistic and creative? Think what things make you feel like you have more energy and do them WAY MORE OFTEN!

What about unimportant meaningless stuff—don’t waste your precious time on it. Don’t let others decide what may be good for you. Don’t do things just to satisfy others and just because something may look good. Often no-one will remember and care. You have only one precious life and really, you should live it the way you want to.

 

 

JUST DO IT? WAIT!

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JUST DO IT – the famous phrase from NIKE’s advert has become popular in motivational posts, videos and speeches. Why wait? Stop thinking about it for ages. Stop procrastinating. Just do it! Right? No. Not really. Not always.

Some people tend to dwell too much on prep and planning stages or postpone things too much but taking actions mindlessly just to do something related to their goals is not the smartest move either.

You need to have an action plan; a good, well-thought-out action plan where you write down your goals, particular actions, steps and tasks.

Only 3% of adults actually write their goals down.

This is one of the reasons why over 90% of people fail working on their New Year resolutions by 15th January each year!

There have been a number of studies which indicate that people who write their goals down are 50% more successful in achieving what they plan.

You should always keep the note with your goals with you; for example, in your wallet. Why is it so important? If you keep your goals and action steps in your mind (especially if you have an active lifestyle):

  • you may forget about some of the goals or actions sometimes; an average human being has around 1,500 thoughts per minute – you can’t always ensure that your goals are kept on top of all these thoughts; often there is no energy & time for it
  • you may often feel that there are other more important or urgent things that are written, for example, in your emails
  • you won’t treat your personal goals as seriously as work or college/university-related assignments and projects (a lot of these are given to you in a written form or you are expected to write these things down!)

You need to come up with deadlines so your personal goals matter and are treated as any other, for example work goals. Once you have these important aspects sorted out then yes, take action!

And remember to book some time for reviewing your goals and plans because you will notice quickly what mistakes could be avoided, what works and what doesn’t, and what you can do to improve your working style.

Don’t JUST mindlessly DO IT!

THE THREE BIGGEST PRODUCTIVITY MYTHS – Multitasking 1/3

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THE MULTITASKING MYTH

Around a decade ago some employers suddenly started to ask during work interviews: Are you able to multitask? Some still do this although many people are already familiar with the most recent studies which indicate that multitasking is impossible in humans and is merely switching from one task to another. On top of that, multitasking decreases productivity by up to 30-40%.

It may sometimes be okay to combine a physical activity with a cognitive one, e.g. listening to an audio book while riding a bike or washing dishes, but many employers got the idea of multitasking completely wrong. Some of them believe that multitasking is needed and can be done in busy office environments where one needs to answer a lot of phone calls, reply to emails and provide face-to-face customer service. No, it can’t.

Research shows that trying to multitask will actually make you slower and also … lower your IQ! Our human brain can focus only on one task at a time and people who try to work this way and avoid multitasking achieve the best results.

Researchers from the University of Sussex in England carried out a study using MRI scans. The findings revealed that people who spend time using multiple devices, for example texting while watching TV, had less brain density in a part of the cortex which is responsible for cognitive and emotional control. Emotional control is a simple term but some of you may wonder what cognitive control means. It basically means that your brain allows you to make decisions based rather on our goals than habits and reactions. It allows you to be flexible and adapt more easily in different situations.

If you are interested to read more about multitasking I’d recommend this book: The Myth of Multitasking: How “Doing It All” Gets Nothing Done by Dave Crenshaw (available here).

Productive Mondays! Are you a night owl or a morning bird?

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To tell the truth I’ve always struggled to define myself as either a night owl or a morning bird. Which one are you?

…On a daily basis fully 85% of the people follow an early bird schedule in the morning, but given any choice in the matter, only 22% would continue to do so.” (read more about it here )

Some periods in my life I could say that definitely working and/or studying late evenings or even at night felt most productive to me, and yet on different occasions (depending on my circumstances such as having vs not having children, work shifts etc.) I felt that I kept falling asleep around 9pm-ish but felt so much better in the mornings! Why is that, then? I was curious as to how to find out how my natural biological clock works and if this is even still possible in a world as artificial as the one we have created: we have light at night and technological devices that distract us all the time.

Thomas Edison apparently used to promote his idea of the light bulb a lot by emphasising that future generations won’t sleep much and they will be able to have longer days due to the breakthrough of electric light, and because of this they will be able to achieve more! He wasn’t entirely mistaken BUT… sleeping less than 7-8 hours isn’t part of our human nature and leads to many negative consequences, like bad mood, stress and even to some health conditions… We can control light but it doesn’t do us much good, does it?

On the other hand, when we count how much time we sleep in our BUSY, PRODUCTIVITY-BASED & ACTIVE lifestyles it seems like a huge waste of time and we feel that if we could sleep “just a little bit less” we could accomplish SO MUCH MORE!

I’ve read the book The Power of When (available HERE ) and it got me thinking… The author suggests that each of us can be one of four (rather than just two) types of people or actually… as he prefers to call it – type of an animal. It was great to find this book because it sounds so unfair to categorise ALL PEOPLE simply in one out of two categories: early riser or night owl.

It looks like I’m a bear type and I feel most energetic if I can get up when the sun is rising and go to sleep when it’s getting dark outside. It is a bit problematic where I live, in England, because during most of the cold months days are really short and I can’t do everything just within 6-7 hours a day because that’s the only time we get light! So although I may be a bear, I still need to make a choice and decide whether I can feel better and accomplish more when going to bed very late or by getting up very early. I tried both.

According to studies, night owls can often be associated with intelligence and creativity but there are so many more different benefits that you get when you get up in the morning (read more here).

I think the real breakthrough in my thinking about it was a book which I didn’t want to buy because I felt that the title was somewhat silly… What the Most Successful People Do Before Breakfast: How to Achieve More at Work and at Home by Laura Vanderkam. It turned out to be a fantastic and useful book (available HERE ).

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The author convinced me that getting up earlier and not spending my time on ANYTHING I have to do – such as cleaning, working, cooking, etc. – but on the most meaningful tasks and activities which make me happy, are connected to my passions and are important to me, can be a great way of improving my work-life balance and life satisfaction! Lack of tiredness and little or no distractions help me to achieve a lot more in the mornings in terms of completing different tasks related to writing, for example. Yes, that’s true, it is difficult to get up early… but once you start to do it you just need to stick to the routine even at weekends/ your days off and then it becomes so much easier.

Personal Growth project. When things don’t always go as they should.

What do you do and how do you feel if some days you can’t really do what you plan to do? Do you just ignore it, accept it and keep going or do you get frustrated? Life is unpredictable and it’s difficult to be prepared for everything. We may feel hopeless, but it’s important to remember that some aspects we CAN control and some others we won’t be able to. If we can’t control something – why waste time on worrying and getting stressed about it? If we can control something – again, why allow too many negative emotions to cross our mind? We can decide what to change and how so as to make our plans work.

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This week’s Personal Growth project update isn’t what I thought it would be because the third week of January has surprised me a lot…

Apparently the last two weeks have been the worst in England in terms of the amount of people suffering with flu. Most of my family is sick, including me. I’m actually recovering from tonsillitis, not flu, but that’s not that different really. A bad sore throat kept me awake for nearly three nights. I had to keep working full-time (a long story…) and when you are in your third trimester of pregnancy such a combination of circumstances is not much fun… I felt stressed, weak and unproductive. And as you can see I still feel a bit like complaining about everything ;). I really don’t like to feel this way.

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On the other hand, I try to focus on the positive whenever I can and I’m actually quite surprised that I did anything at all related to my project this week! I did a bit of writing, and  I uploaded some blog posts on time according to my new schedule (Productive Mondays, Happy Wednesdays and weekends with Personal Development). I was reading books and doing some research, and kept my social media related to my project mostly up to date. I should try not to get too frustrated that I haven’t done enough/much this week when there is a good reason for that and I think being ill is probably a good reason. 😉 haha

If your week wasn’t great then maybe you will stop for a moment to consider one of my favourite quotes which  always makes me feel better in such situations:

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What could that reason be this time? Maybe just a simple reminder to slow down once in a while, not to review your goals, but actually to forget about the goals for a few days and re-charge the batteries.

As I mentioned during the project prep time – a flexible approach is, and always will be, critical here (as long as I don’t use it as an excuse to procrastinate! ;)). I think I should write the word FLEXIBILITY on a white board in my kitchen to keep this in mind all the time 😉 Without this attitude I’d probably already feel that I’ve failed. If you allow yourself some flexibility and try to get back to a positive mindset whenever you can then surely you won’t fail and you won’t disappoint yourself! 😉

And let me share one more favourite reminder which keeps me motivated in difficult moments:

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How has your week been going? How have you been doing with your goals?

Welcome to the Productive Mondays cycle!

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I’ve mentioned in one or two of my previous posts that 92% of people don’t achieve their personal goals. What about their New Year’s Resolutions? So actually these 92% of us fail by exactly… 15th January (today’s date!)! Although the chances are that small, I really hope that you are doing well with your goals.  Even if you haven’t been perfectly on track you can sit back, reflect on the bigger picture and spend a bit more time on planning. Perhaps you tried some techniques and methods which did not work well. What can be done to improve this, then? Be flexible, open and kind to yourself! You can do anything you want to with THE RIGHT MINDSET!

Psychologist Dr Gail Matthews found that we are 42% more likely to achieve goals simply by writing them down! (more about it here)

And how many people actually write their goals down?……3%!!!!!!!!!!!

There is one additional rule here: write about your aims on a REGULAR BASISreview them, update them, consider different solutions and methods!

This likelihood increases even more if you talk about your goal to a supportive friend who believes that you can achieve this.

Why is this all so important?

  • When you write things down and share them with a friend you need to concentrate a bit more to word your aims clearly and be specific, and this can make your plans more organised and structured
  • so this is like a first step which makes something invisible into visible & tangible
  • when you write about what’s important to you, then you’ll probably think more about it during the day too, and you will pay more attention to opportunities that you may encounter during your day
  • the more specific your goals are in terms of measuring them and with regard to time–the more achievable they will be

What do you have if you don’t write your goals down? Your dreams plus… an additional 2,500-3,300 other thoughts (per hour!) mixed up in your head… and this makes your passions and aims less significant than you’d like them to be.

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Apparently, sharing updates with regards to your progress is another big important step if you’d like to ensure that you increase the likelihood of achieving your goals even more. Again – sharing them only with a friend is perfectly fine

New releases in the field of self-development!

What hot new releases will be discussed this year in the media? Here are a few noteworthy new books related to self-development which will be released very soon (and can be pre-ordered):

  1. Crushing It! – by Gary Vaynerchuk (famous motivational speaker). It will be released on 30th January 2018 but can be pre-ordered (available here).

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2. The Motivation Myth: How High Achievers Really Set Themselves Up to Win –by Jeff Haden. This book will be published on 9th January 2018 and of course can be pre-ordered (available here)

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3. The Year of Less: How I Stopped Shopping, Gave Away My Belongings, and Discovered Life Is Worth More Than Anything You Can Buy in a Store – by Cait Flanders. The book will be released on 16th January 2018 and can be pre-ordered here

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4. Decluttering at the Speed of Life: Winning Your Never-Ending Battle with Stuff – by Dana K. White. It will be published on 27th February and can be pre-ordered here

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5. Great at Work: How Top Performers Do Less, Work Better, and Achieve More by Morten Hansen. The book will be published on 30th January 2018. It can be pre-ordered here

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Any titles in this genre that you’ve read and  would recommend? Please comment below.