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Although it may seem obvious based on people's poor performance, stimulant addiction, lack of engagement, and the fact that most people despise their jobs, there is now a mountain of scientific evidence you can't ignore.
This article will discuss how the morning routine will save you 20+ hours per week.
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The Myth of the 8-Hour Workday
The world's most productive countries do not work for eight hours a day. The most productive countries have the shortest workweeks.
People in countries such as Luxembourg work an average of 30 hours per week (about 6 hours per day, five days per week) and earn more money than others who perform longer work weeks.
This is a typical citizen in such countries. But what about those who are highly productive?
Many "very successful" people I know work between 3–6 hours per day, despite Gary Vaynerchuck's claim to work 20 hours per day.
It also depends on what you're hoping to achieve in your life. Gary Vaynerchuck is interested in purchasing the New York Jets. Despite not spending much time with his family, he seemed OK.
That's OK. He is aware of his priorities.
You must, however, be clear about yours. If you're like most people, you want to make a good living doing the job you enjoy while still having a lot of scheduling freedom.
This article is for you if that is your objective.
Quality Vs. Quantity
"Make sure you're there, wherever you are." — Sullivan, Dan
If you're like most individuals, your workday is a mix of low-speed tasks and constant distractions (e.g., social media and email).
Most people's "working time" is not spent at optimal efficiency. When the majority of individuals work, they do so in a relaxed manner. It's understandable; they have plenty of time to do the task.
Instead of "being busy," when you're results-oriented, you're 100 percent on when you're working and 100 percent off when you're not. Why do things half-heartedly? If you say you're going to work, you mean it.
Shorter, more intense exercise is more successful than longer, drawn-out activity in getting the best benefits in fitness, according to a study.
The idea is straightforward: intense exercise is followed by high-quality rest and recovery.
The majority of the growth occurs during the recuperation period. The only way to properly recover is to push yourself to exhaustion throughout the workout.
Work follows the same principle. The best work is done in short bursts of intense effort. I mean 1–3 hours when I say fast. However, this must be "Deep Work," with no interruptions, just like a nonstop workout. Surprisingly, your finest work — which for most people is thinking — will occur while you're "recovering" from your job.
To get the best results, spend 20% of your energy on work and the other 80% on recovery and self-improvement. You're growing while you're getting high-quality recovery. When you keep improving your mental model, the quality and impact of your work improve over time. This is referred to as "Deliberate Practice" by psychologists. It's not about doing more, but rather about getting better training. It's all about being strategic and results-oriented, not just busy.
Only 16% of respondents in one research said they had creative insights while at work. Most ideas originated while the person was at home, in transit, or engaged in a recreational activity. "The most innovative ideas aren't going to occur while sitting in front of your monitor," explains Samsung Semiconductor vice president Scott Birnbaum.
The explanation for this is straightforward. When focusing on a particular activity, your attention is wholly concentrated on the subject (i.e., direct reflection). On the other hand, your mind wanders (i.e., indirect reflection) when you're not working.
External stimuli in your environment (such as buildings or other sceneries around you) automatically stimulate recollections and different ideas when driving or doing some other sort of entertainment. Your brain will establish distant and distinct connections relating to the problem you're trying to solve (eureka!) because your mind is traveling both contextually (on diverse subjects) and chronologically (past, present, and future).
Making connections between diverse sections of the brain is, after all, what creativity is all about. You can improve your creativity and inspiration skills.
As an example, when you're at work, stay at work. Stop working while you're not working. You'll have creative breakthroughs relating to your work if you take your mind off work and genuinely heal.
Your First Three Hours Will Make or Break You
According to psychologist Ron Friedman, the first three hours of your day are the most important for maximizing productivity.
"We usually have a three-hour window where we're focused." Friedman told Harvard Business Review, "We're able to make some significant contributions in planning, thinking, and speaking well."
Let's start with the basics: sleep. According to research, the brain, specifically the prefrontal cortex, is most active and creative shortly after sleep. While you slept, your subconscious mind was loosely mind-wandering, forming contextual and temporal connections. On multiple levels, this makes sense.
As a result, your mind is most active in accomplishing intelligent work just after you get up.
As a result, your intellect and energy levels are at their peak first thing in the morning. As a result, the optimal time to get your best work done is in the first three hours of the day.
I used to go to the gym to work out first in the morning. Not any longer. I've discovered that exercising first thing in the morning saps my energy and leaves me with less than I had before.
I've been getting up at 6 a.m., driving to school, and then going to the library where I work. I drink a 250-calorie plant-based protein shake as I walk from my car to the library (approximately 30 grams of protein).
Breakfast should contain at least 30 grams of protein, according to Donald Layman, emeritus professor of nutrition at the University of Illinois. Tim Ferriss recommends 30 grams of protein 30 minutes after waking up in his book The 4-Hour Body.
Because protein-rich foods take longer to exit the stomach, they keep you fuller for longer. Protein also maintains blood sugar levels stable, preventing hunger spikes.
By 6:30 a.m., I'm in the library and ready to go. I start with a few minutes of prayer and meditation, then write for 5–10 minutes in my journal. This journal session aims to gain clarity and focus for the rest of the day.
One of the quickest methods to reach a peak state is to journal about your dreams.
It usually depends on people I need to contact or ideas for a project I'm working on. As a result, I set down my long-term goals as well as my daily aims. After then, I jot down whatever comes to me. This journal session will be kept brief and focused on purpose.
By 6:45 a.m., I'm ready to start on whatever project I'm working on, whether writing a book or an article, working on a research paper for my Ph.D. dissertation, developing an online course, or something else entirely.
Starting work so early may seem insane, but I've been surprised by how easy it is to work for 2–5 hours without interruptions. At this time of day, my mind is like a laser. I also don't use any stimulants at all.
My mind is ready for a break between 11 a.m. and noon, so that's when I work out. Food in your system makes you work out better, according to research. As a result, my exercises are far more productive and powerful now than when I was exercising right after sleeping.
You should be able to work a few more hours after the workout, which is an excellent mental break.
You could probably be done for the day if you focused 3–5 hours before your workout.
Protect Your Mornings
I recognize that this schedule will not suit everyone in Morning Routine will save you time. There are single parents with children who cannot do this.
We must all work within the restrictions of our circumstances. However, if you work best in the morning, you'll have to find a way to make it work. This may entail waking up a few hours earlier than usual and having an afternoon sleep.
You may also need to focus intensely when you arrive at work. The "90–90–1" rule is a widespread technique in which you devote the first 90 minutes of your workday to your top goal. This isn't monitoring your email or social media, I'm sure.
Protect your Morning Routine, no matter what you're up to!
The number of people who book meetings in the mornings astounds me. Nothing could be worse for peak performance and creativity.
After lunch, schedule all of your meetings for the afternoon.
Don't check social media or email until you've completed your 3 hours of focused work. Your early time should be dedicated to output rather than input.
A million other activities will waste your time if you don't protect your mornings. Others will respect you only to the extent that you respect yourself.
You can't be reached at certain hours if you're protecting your mornings. You will only be summoned from your focus cave if there is a significant emergency.
Mind-Body Connection
What you do outside of work has just as much impact on your productivity as what you do at work.
Regular exercise can slow brain aging by up to ten years, according to a study published in the online issue of Neurology in March 2016.
According to a slew of other studies, people who exercise daily are more productive at work. If your body is in better shape, your mind will also be. After all, your brain is a component of your body.
You are a machine. You must take a holistic approach to life if you want to perform at your best. When you enhance one aspect of your life, the rest of your life improves in a virtuous cycle. When a component of a system is altered, the entire system is also changed.
This is the butterfly effect in action, as depicted in the book The Power of Habit, which demonstrates how incorporating one "keystone habit," such as exercise or reading, may have a positive ripple impact throughout your life, eventually transforming your entire existence.
As a result, the meals you eat and when you eat them affect your capacity to concentrate at work. Sleeping well (which is easy to do when you wake up early and work hard) is also critical to optimal performance. Instead of managing your time, you should concentrate on managing your energy. Work schedules should be based on when you are most productive, not social standards and expectations.
Don't Forget to Detach and Play Psychologically
According to research in various professions, recovery after work is necessary for keeping active, engaged, and healthy when facing workplace responsibilities.
Minimizing or eliminating physical and psychological strain/stress induced by labor is known as "recovery."
"Psychological separation from work" is one recovery method that has received much attention in a recent study. When you entirely refrain from work-related activities and thoughts during non-work time, you have achieved true psychological detachment.
Physical and psychological health and engaged and effective work require proper detachment/recovery from work. Despite this, just a few people do it. The majority of people are always "on" when it comes to their email and work. The worst offenders are millennials, who regularly flaunt their willingness to work "whenever" as a badge of honor. It's not anything to be proud of.
According to research, those who psychologically dissociate from their employment experience:
- Work-related weariness and procrastination are reduced.
- Work engagement is characterized as vitality, devotion, and absorption (i.e., "flow") at work.
- Increased work-life balance is linked to a higher quality of life.
- Increased marital happiness
- Improved mental health
When you're at work, give it you're all, when it's time to call it a day, remove yourself from your work and immerse yourself in other aspects of your life.
You'll never be truly present or involved at work or home if you don't disconnect. Even if only slightly, you'll be under constant tension. Your friendships will be fleeting. Your sleep will suffer as a result. It will not be a happy life for you.
Not only that, but research has shown that play is critical for productivity and creativity. Just as your body needs a reset, which you may get by fasting, you, too, require a reset from work to perform at your best. As a result, you must take a break from work and immerse yourself in other attractive aspects of your life. For me, it's having a good time with my kids.
Stuart Brown, the National Institute for Play founder, has analyzed over 6,000 people's "Play Histories" and concluded that playing may improve everything from personal well-being to relationships to learning to an organization's innovation.
"Very successful people consider play crucial for creativity," says Greg McKeown.
"Play leads to brain plasticity, adaptability, and creativity," Brown noted in his TED lecture. Play is the only thing that gets the brain going." A growing amount of research documents the numerous cognitive and social advantages of play, including:
Cognitive
- Improved memory and concentration
- Language acquisition skills have improved.
- Solving problems in a novel way
- Improved math abilities
- Increased self-control, a necessary component of motivation and goal achievement
Social
- Cooperation
- Work in a group
- Dispute resolution
- Development of leadership abilities
- Impulse control and aggressive conduct
Peak performance requires a well-balanced lifestyle. It is explained in the Tao Te Ching that having too much yin or too much yang leads to extremes and waste of resources (like time). The idea is to be balanced in the middle.
Listen to Brain Music or Songs on Repeat
Psychotherapist Elizabeth Hellmuth Margulis describes why listening to music on repeat helps focus in her book On Repeat: How Music Plays the Mind. When you listen to music on repeat, you melt into it, which prevents your mind from wandering (let your thoughts wander while you're not at work!).
Matt Mullenweg, the founder of WordPress, listens to one music repeatedly to get into the zone. Many other authors, like Ryan Holiday and Tim Ferriss, agree.
It's worth a shot.
Classical or electronic music is what I usually listen to (like video game-type music). Here is a handful that has proven to be successful for me:
- Michael Nyman's One Moment
- Daft Punk's "Make Love"
- Gramatik is tearing it up.
- Terra's theme from Final Fantasy 3 and Star Wars Duel of Fates
- Star Wars Duel of Fates
- Stop listening to Oasis and crying your heart out.
- Elijah Bossenbroek has given up (so beautiful)
- Stars by Heart
- Daft Punk's version of Ellie Goulding's Fragile
- Daft Punk's Son of Flynn
- Alesso's cool
- Matthew Morgan's Sun Through the Clouds
- CKY tested Madonna's Borderline.
- Placebo's Every You and Every Me
- Alan Menken created the main titles for Orbital's The Little Mermaid Halcyon On and On.
- Doves' There Goes the Fear
- The Radio DeptNever . 's Follow Suit
Conclusion - Morning Routine will Save You 20+ Hours Per Week
The world's most productive countries do not work for eight hours a day. Most people's "working time" is not spent at optimal efficiency. Shorter, more intense exercise is more successful than longer, drawn-out activity. This article will discuss how the morning routine will save you 20+ hours per week. You're growing while you're getting high-quality recovery.
When you keep improving your mental model, the quality and impact of your work improve over time. Only 16% of respondents in one study said they had creative insights at work. Most ideas originated at home, in transit, or in recreational activity. According to research, the brain is most active and creative shortly after sleep. The optimal time to get your best work done is in the first three hours of the day.
Tim Ferriss recommends 30 grams of protein 30 minutes after waking up in his book The 4-Hour Body. By 6:30 a.m., I'm in the library and ready to go. I start with a few minutes of prayer and meditation, then write for 5–10 minutes in my journal. This journal session aims to gain clarity and focus for the rest of the day.
