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What Should I Do Today? 10 Fun, Productive, and Effective Ideas For Tackling the Day
Purpose

What Should I Do Today? 10 Fun, Productive, and Effective Ideas For Tackling the Day

Life is busy. We work raise children, care for our parents, cook and clean, and spend innumerable hours in the car getting to and from these places and gathering necessary supplies. Rarely do we have hours spread before us where we’re asking ourselves, “What should I do today?”RELATED: Healthy Life: Improve Your Spiritual Wellness With These 10 Fulfilling TipsSo the question to be answered here is not what you should do with loads of free time at your fingertips. If that were the case, I’m betting that the vast majority of you would stop reading right now. Rather, the question is what exactly should you be doing in the time that you have to get where you want to be. And the answer -- of course -- depends on what you’re hoping the outcome will be. The destination might be right around the corner or years down the road, but it doesn’t have to be overwhelming.If a clean and well-organized house reduces your anxiety and is key to your work week unrolling without a hitch, then spending hours on Saturday washing floors and scrubbing the bathtub is not a waste. If you’re hoping for a promotion to a job whose requirements include a skill you don’t have, then taking that continuing education course online is exactly what you should be doing with your time.Buravleva Stock/ShutterstockIf you have a tendency to balk in the face of limitless possibilities, you’re not alone. It can be difficult to narrow down what it is we should be doing with our time. There are so many non-negotiable demands on those 24 hours—not the least of which is sleep. Then there are the countless “gurus” preaching about how we should eat, how we should dress, and how we should move during the day. It’s hard to not jump from one thing to the next, trying to improve our lives, be more productive and have more fun.Tourism WhistlerInstead of drastically overhauling your life, or thinking you need a 20-step master plan to become the best version of yourself, think in terms of the small things you can do to think better, feel better, and do better. And when you wake up in the morning, instead of stressing about the number of things that you need to accomplish in the hours ahead of you, take a moment to just be grateful for those hours and their possibilities. As Edith Wharton, the first woman to win the Pulitzer Prize in Fiction, once wrote, “Set wide the window. Let me drink the day.”So let’s follow that advice as we ask ourselves the question, “What should I do?”Ask Yourself, "What led me to where I am today?"Buravleva Stock/ShutterstockIn order to “set wide the window” on our day, it’s important to acknowledge the curtains—that is, what we’re pulling aside to start this day. We all show up to our day with a certain amount of baggage. It might be as complicated as past unresolved traumas or as simple (yet still aggravating) as having no dinner plan because you didn’t do the grocery shopping.Our capacity to check in—or our tendency to check out—depends a lot on past events. And while we can’t change them, we can acknowledge them and make a plan for moving forward. Ask yourself what led you to this exact moment. How far you reach into your past is up to you and depends on the particularities of your situation; but try to acknowledge the bumps in the road that might be holding you back.“Nothing is a waste of time if you use the experience wisely.”—Auguste RodinAfter you’ve acknowledged the events that have led you to this point, it will be easier to understand your emotional baseline. It’s important to make decisions from a healthy baseline and not out of fear or anxiety. At the same time, a healthy emotional baseline is not void of emotion. Some people are naturally more sensitive than others, more empathetic, and quicker to action or to anger. Some people are in a more heightened state of emotions more often than others. What’s important is a degree of self-awareness that will allow you to make healthier decisions.There are several things you can do to regulate your emotions, including healthy eating and getting enough sleep (more on that later). One key element to achieve a healthy emotional baseline is play. Playing helps us find our inner child and have fun. Laughing, moving, and being able to take life less seriously are excellent ways to let off steam and return to our emotional baseline. Play is also an excellent way to reconnect with friends and family members. Getting outside for a pickup soccer game, playing a board game, or taking 20 minutes out of our busy schedules to play hide-and-seek with our kids—these or any other of a number of fun things can make all the difference in reorienting ourselves.Speaking of those busy schedules, it’s not often a lack of wanting to play that keeps us from it. Why don’t we play more often? The answer is simple: life. It’s too busy; the days just fly by. This is why it is so important to treat play as something you need to do, not something you just want to do. Schedule it! Just as you wouldn’t miss that big meeting with the boss, block off your schedule for some time to play, to do something that fills your cup. Put it in your calendar and treat it with as much importance as a scheduled meeting or doctor’s appointment. It’s for your health, after all.So the next time you ask yourself, what should I do, maybe the answer isn’t to work harder but to play harder.What Kind of Work-Life Balance Are You Aiming For?Buravleva Stock/ShutterstockWhat would your ideal weekly schedule look like? How many days would you spend in the office as opposed to days at home? How important is advancement along your career path versus advancement in your home or family life? Is your working environment contributing to or taking away from your happiness? Are your life goals more aligned with your work or your leisure?These thought-provoking questions can help you step back from the daily grind and your tried-and-true way of providing for yourself and your family and get a better look at the big picture. There are many ways to live a more fun, more productive way of life, one that fulfills your immediate needs as well as your big-picture needs—but the only way to zero in on them is to clearly define both.Albert Einstein once said, “Imagination is everything. It is the preview of life’s coming attractions.” Think about how powerful that is. Indeed, the power of positive thinking has been well documented. It’s closely linked to self-fulfilling prophecy, or the idea that whatever you believe to be true about yourself, or the way things work in the world, will be true for you. A quote from Henry Ford adds commentary to Einstein’s thought: “Whether you think you can or you think you can’t, you’re right.”We spend much of our life at our jobs, usually at least a third. And when you think that you should (ahem) be spending another third of your 24-hour day sleeping, you realize how important it is to enjoy your work. It’s possible to feel fulfillment in any job and how you perform it, as long as it aligns with your life goals and helps you to attain a work-life balance that makes sense to you.If you’re wondering what one thing you could do today to take a step in the right direction in your career, it’s this: believe that anything is possible. Because it is.“There are always flowers for those who want to see them.”Henri MatisseBuravleva Stock/ShutterstockDon’t let preconceived notions of a difficult job market stop you. Don’t let your current level of education stop you. Don’t spend your entire life wondering what would have happened if…You have to learn a new language when it comes to getting what you want. If you love your career, it shows. If you hate it, it also has a big impact on your life. You have to change the way things are if what you want is something different than what you already have.But you can start with what you have. Find a career path that makes use of your skills and talents but also your passions. It’s a guaranteed formula for success. You’ll be good at a job that use your skills; when the job is also something you believe in, it will be rewarding. In such a working environment, success will be natural. You’ll make your way up in your career, resulting in a circle of results and rewards. Consider where you are now and where you want to go—and then fill in the stair steps that it will take to get there. Every lofty career goal (and life goal, for that matter) can be broken down into manageable steps. Lay them out, and the next time that you ask yourself, what should I do, start tackling the next step.Don’t fall into the trap of thinking that it’s too late, either. Karen L. Pepkin and Wendell C. Taylor wrote a whole book about people who achieved their dreams after the age of 60, people from all walks of life who didn’t let age hold them back. And as far as career goals go, consider this: if you’re in your mid-forties, you have two decades until you hit retirement age! That’s a long time to be “settling” for less than the best.The other half of the work-life balance is, of course, life. Don’t listen to people who tell you that the balance can’t be done. Everyone’s balance is different, so the key here is to prioritize.Identify Your Life GoalsBuravleva Stock/Shutterstock“The level of our success is limited only by our imagination.”AesopIs it possible to have it all? It depends on what that means to you. But more often than not, when we make a list of our priorities, certain patterns emerge. Rare is the person who, in fact, wants to be able to experience every avenue that life has to offer. Rather, our priorities underline the aspects of life that we value the most and the opportunities from which we’ll reap the greatest rewards.“Don’t sit down and wait for the opportunities to come. Get up and make them!”Madam C.J. WalkerWhen we define our life goals, there are some that will emerge as non-negotiable and others that are fuzzier. Working toward the first category is what will allow you to feel more productive, more self-fulfilled, and to have more fun—because the steps to get there are inherently more rewarding to you. The fuzzier ones may make their way in at some point, and if they don’t, you probably won’t even notice. After identifying your priorities, declutter your life. Get rid of the things that take a lot of time and bring little joy, such as participating in a committee that meets all the way across town or playing on a sports team whose practices are late at night when you have to work early the next morning.If it’s difficult to decide what to give up and what to keep, consider this: nothing is set in stone. If you give up that environmental committee that takes up a lot of hours of your week only to find that you really miss it, nothing is stopping you from joining back up next month. On the other hand, if you give up that competitive rock climbing club across town but find a weekend biking group close by that you enjoy just as much, what a win!10 New and Productive Things To Do TodayBuravleva Stock/ShutterstockWhat should I do today? What if the answer was something very small, very simple, that you could check off your list with style and ease? If you worry too much about achieving a greater goal, consider this quote from Helen Keller: “I long to accomplish a great and noble task, but it is my chief duty to accomplish small tasks as if they were great and noble.”Self-actualization is looking at yourself and analyzing your own ability to grow. When you take care of yourself (mind, body, and soul), you gain self-awareness and an energy that allows you to grow as a person. This, in turn, will allow you to accomplish tasks big and small to reach your goal. Below is a list of small tasks that you can build upon to reach a greater goal. If you’re asking yourself, what should I do today—pick one or more of the things below. They’re fun—and the positive benefits you’ll reap from them will leave you feeling more productive and more fulfilled. Show Gratitude Buravleva Stock/ShutterstockAfter the alarm clock goes off but before you get out of bed, take a minute or two to name three specific things you’re grateful for. This will set the tone for your day. In the evening, as you drift off to sleep, silently name three more.Make a new friendThink of someone in your life who you admire, someone you want to be like. Talk to them. Have coffee with them. Learn something from them that you can apply to your daily life.Cut your screen time by 20 minutesThat’s over two extra hours you’ll have in your week, without giving up your favorite TV shows!Thank someoneBuravleva Stock/ShutterstockWhether it’s for a gift or a favor, for something big or small, taking the time to thank someone for the positive impact they’ve had on your day will multiply those feelings.ApologizeDon’t allow anxiety to overshadow any part of your day. If you said or did something that you regret, don’t let it take up any more time in your day. Immediately seek out that person to clear the air. Even if you’re unsure it will be beneficial to say it: “I feel like I made that situation more awkward. I’m sorry.”Drink more waterWondering what to do in the ten minutes between dropping your son off for soccer and picking up your daughter from her piano lesson? Drink a glass of water or eat an apple. You’ll feel an instant increase in energy, and it’s good for you!Go outsideEven if it’s to take a lap around a commercial center during your lunch break, getting a breath of fresh air and a bit of sunshine does wonders for the mind. If you can take a quick walk in a forest or near a lake, you’ll be surprised at how much that helps you focus once you’re back inside.PlayBuravleva Stock/ShutterstockPlay a board game with your family. Throw a frisbee in the park with your dog. Play, however, you want to do it, is a fun way to develop your sense of self. All work and no play make Jack a dull boy.Do goodSometimes, taking care of others is a wonderful way to get you out of a funk and help renew your energy. And it’s something you can do right away, with very few resources! Take coffee and pastries to your local fire department. Help an elderly person get their groceries into their car. Give your child an extra hug when they come home from school. It was Anne Frank who said it best: “How wonderful it is that nobody needs to wait a single moment before starting to improve the world.”SleepBuravleva Stock/ShutterstockThis last thing you can do today will have exponential effects on your productivity and ability to achieve your dreams. The far-reaching benefits of sleep have been well documented. For starters, sleep gives you more energy, allows you to be more productive in your waking hours, and allows your brain to synthesize information it took in during the day. What should you do? Choose to be a better you every day. It’s not about constant success. It’s about knowing what to do in the face of failure and moving forward. Drink the day!“Start where you are, with what you have. Make something of it; never be satisfied!”George Washington Carver

Essential Skills for Success: A Guide
Skills

Essential Skills for Success: A Guide

Everybody wants different things in their lives—and defines success in different ways. You might want to become a CEO, a doctor, a teacher, a dentist, a mechanic, or an accountant. You might strive to become the best at whatever position you have, or to rise to the top in whatever field you’re in.Other people want to write a bestseller, start a band, or simply to pay the bills. But a near universal, overarching goal is to find professional success. This is as true in today’s digital age as it was in years past.So, whether you hope to get a new job or promotion, start a business, go to graduate school, branch out into a new career, or nail the presentation you’ve been working on for the past few months, the underlying aim is to achieve your own personal version of success.Ultimately, whatever your goals are, it’s key to make a plan to accomplish them, solve any problems that arise, embrace new challenges, think outside the box, and do your best. These are basic elements of skills for success.Other types of skills for personal or professional successtechnical skillsnegotiation skillsinterpersonal skillsleadership skillsproblem solving skillswriting skillssocial skillsself-advocacy skillsand many othersThese success skills are a key part of the strategies that you can work on to help you reach every dream, SMART goal, or personal aim you set. Learn more about which skills to build up in order to set yourself up for success.Skills for successSome people make finding success look easy. Others may flail when they try to accomplish something. Or they feel too overwhelmed, uncertain, or defeated to even envision a path to career success—let alone trying to take on new challenges, a new job, or career path.So, it’s understandable to think that a propensity for success is a talent rather than something to develop. However, what makes all the difference is hard work, looking for creative solutions, and finding the resources and support necessary to hone your abilities. And just starting and putting your success skills to the test. Essentially, if you develop specific skills for success, including soft and hard skills, you will be on your way to career success.Soft skills vs. hard skillsSome skills can be defined as soft skills. Others are called hard skills. Both soft and hard skills are essential to workplace success.Hard skills are those that are measurable and practical. Each job will have different hard skills and talents required to successfully do the position. For example, a hard skill may include your productivity, such as how many clients can you help in the course of one day or how many reports do you complete each week.For an accountant, the needed hard skills may include the ability to run reports and understand and manage financial information. For a teacher, hard skills will be to know the curriculum and how to teach it. (Jon Feingersh Photography Inc / Getty)A surgeon will need to know how to do the various operations and procedures applicable to their specialty. Other examples of hard skills include speaking a foriegn language, knowing how to use a computer program, typing speed, and having a certain degree or training.Soft skills are more universal skills applicable to doing well in just about any job. These include how well you can express your ideas, having good people skills, and how well you cope with stress. While soft skills are less tangible, they are no less important than hard skills. In fact, while they are not as straightforward to measure, having effective soft skills is often the difference between finding success and not.The importance of soft skillsSoft skills are basic life skills that tend to make better employees, teammates, leaders, and managers. These key success skills apply across the board for a variety of careers and help to build teamwork, collaboration, communication, trust, loyalty, personal relationships, and work ethic. Some other important components of these soft skills for success are flexibility, time management, self-advocacy, and leadership.Essential skills to be successfulThe truth is that while there are many routes to success, there are key success skills that will help you get wherever you want to go. And while these skills may come more naturally to some people than others, you can work on improving and focusing on these abilities to make yourself more competitive and successful in today’s world.What skills do you need to be successful?There are tons of different skills that can make the difference between workplace mediocrity and career success. Plus, different people may need to focus on developing different success skills depending on the type of career they have or want to pursue. Also, you may be really great at some areas already, while skills are lagging and need additional support.Many of these key success skills are general work-related and interpersonal skills, such as writing, communication, technical, computer, business, speaking, problem solving, and negotiation.There are also specific hard skills that are more pertinent to each type of job. For instance, a person who works in marketing or public relations, will need to have excellent communication and writing skills. And a person who works with the public will want to pay extra attention to honing their interpersonal skills. Other less work-specific soft skills such as self-care, intuition, flexibility, compassion, and listening skills can also make a big impact on finding success.Let’s look at specific success skills and why they are important.Work ethicIt should go without saying, but work ethic is a key skill for success. Essentially, work ethic is working hard, maintaining motivation, having integrity, going above and beyond, and valuing hard work in and of itself. People with a good work ethic tend to be the first to arrive, the last to leave, always pitch in, and put in quality effort.Time Management(Getty)People with excellent time management skills tend to be successful. Using your time wisely allows you to get more done—and experience less stress because you’re not always worried about running out of time. Using planners, lists, reminders, apps on your phone, and other organizational tools can help you improve time management.OrganizationBeing organized helps you to stay on top of all your work, streamline your efforts, and know exactly where everything is and what you need to be doing. Organization is a skill that most employers look for in new employees and value when considering workers for promotions, particularly in management and leadership roles.Computer and TechnicalIn today’s world, knowing your way around a computer is paramount for career success. Each job will have different software, applications, and other types of technology that are needed for that career. Some jobs require you to use technical skills that you may either need to come into the job knowing or you can receive on-the-job training. However, generally knowing how to use computers, and sometimes social media, are basic success skills that most employers value.Interpersonal(Getty)Interpersonal skills include social skills that help you relate positively to other people. These the basis of many soft skills tend to set good employees apart and go hand-in-hand with career success. These key success skills encompass communication, body language, collaboration, negotiation, reading people, listening, flexibility, creativity, and making conversation.Problem-solvingThe ability to confront challenges with creativity, calm, and tenacity is an important skill for success. No matter how effective your planning, organization, time management skills are, sometimes you will encounter setbacks. The person who is adept at solving problems, thriving under pressure, and coming up with creative solutions is headed for success.Teamwork and independenceWhether your job is primarily done collaboratively or on your own, you will need to balance teamwork and independence working skills. Sometimes, you will need to utilize more autonomy and other times working in a group is more elemental to your career. However, both teamwork and the ability to work well on your own are key success skills.CommunicationThe ability to communicate effectively is one of the most important skills for success in any field. Communication skills include oral and written communication. Body language, listening, and being intuitive are also elements of good communication, in addition to the ability to convey what you mean on paper, digitally, or in conversation.Creative thinkingBeing a person who thinks outside the box is also a key skill for success. Creative thinking and coming up with innovative ideas is important for learning, flexibility, developing new approaches to problems and solutions, getting noticed, and leadership. Additionally, creative thinkers are adept at taking on new challenges and coming up with creative ways to do things.Confidence(Getty)Knowing your value and trusting your own self-worth and ability to contribute are also vital to your potential for success at your job, in business generally, and in your life overall. Your own confidence tells others to be confident in you as well. Even when you are learning at a new job or taking on a new career path, it's helpful to be confident that with time, patience, hard work, and the right resources and support that you succeed. Essentially, a strong belief in yourself and in your ability to succeed is key to your future success.BraverySometimes, the difference between success and failure is letting go of our fears and simply trying. So, trying takes one success skill that we all need—bravery. It’s hard to put yourself out there, apply for a new job, take on a management role, or shift your focus to a new role or position. Getting out of your own way and not overthinking things is key. Being brave lets you go after these new challenges, stretch yourself, and go after your professional dreams.LeadershipBeing a leader is key to success. Leadership skills mean listening to management and employees, inspiring confidence and loyalty, taking on new concepts and challenges, looking for creative solutions and ideas, taking risks, making hard decisions, showing charisma, and motivating others to put in their best work. Leaders take responsibility, delegate work, and have the confidence to promote teamwork and manage others effectively.LearningA person who is always learning is likely to succeed. Learning might mean acquiring new skills and information or simply deepening the knowledge you have. Lifelong learners are always growing, training, adjusting, and adapting. They value developing new skills and tools. They are nimble and focused on creating solutions and new ideas.Self-care(Getty)As important as making sure the work done is to one’s professional success, self-care is also key. Getting the rest, relaxation, nutrition, sleep, exercise, and time away from work you need to feel recharged helps to fuel your success on the job. Self-care can be anything that helps you attain a positive work-life balance, such as yoga, taking periodic vacations, pursuing your hobbies, and making time for family and friends.Key TakeawaysWe all seek to find success in our professional endeavors. One effective way to get the success we’re after is to hone your skills. This effort comes more naturally to some people than to others but we can all make big improvements if we put in the work. The great thing is that these skills are accessible to all and even small efforts to focus on bettering these abilities will pay off in greater success.Even better, when you work on improving one area, such as your leadership or communication skills, you’re likely to get more motivated—and adept—at honing other success skills, too, as many of these skills are interrelated and build on each other. So, start with one area to enhance and then work on the next and before you know if, you’ll have mastered them all!

Motivation: A Comprehensive and Practical Guide
Motivation

Motivation: A Comprehensive and Practical Guide

Whether you’re trying to change the world, study for an exam, write a novel, get in shape, or simply do your dishes, motivation is an essential force behind reaching your goal, and understanding motivation is just as key. Motivation is what people say they want more of when they’re feeling “blah,” or are struggling to accomplish something. It’s the salt and pepper that helps you tackle bland, difficult, or unpleasant tasks that you’d otherwise avoid. It’s what separates those that simply start something (or just think about doing it) from those that finish. But while the idea of motivation is pervasive, motivation itself is not. As we all know from our knowledge of human behavior, wanting to be motivated is not the same as actually feeling it. So, how exactly does one get (and stay) motivated? Motivation: An elusive forceHonestly, it’s not always easy to stay intrinsically motivated—but it is possible. Still, motivation can be an elusive, mercurial force. Sometimes, it’s there, sometimes it’s not. For some things, say trying to lose weight or keeping your house clean, motivation may be easily accessible to one person, but feel impossible to another. Likewise, the tidy exerciser may struggle to find motivation for other tasks, like eating healthy or getting their work done.(PhotoAlto/Sigrid Olsson/Getty)It may feel random, unclear, or unfair why some people seem to have more motivation than others. Clearly, there are those that seem to naturally harness its power and have all the answers, while others feel they don’t have any at all. For those that find motivation a challenge, going after goals can feel like a frustrating, no-win, uphill battle.But all is not lost. There are many motivating factors that can enhance your own drive for success. Essentially, you can define motivation as a sort of river, one anyone can tap into. You just need to understand what it is, where to find it, and how to access it to your advantage. In this guide, we’ll explore all that as well as practical, accessible motivational strategies you can use in your daily life, and try to unearth some of the basic psychological needs of a person that’s successful in their goal-directed behavior.What is motivation? Motivation is what gives you the willpower to do what you need or want to do. It’s the reason, or “the why” behind your efforts. Often, it’s the difference between whether or not you see something to fruition.Motivation is what spurs you on to get the results you’re after. Most importantly, it’s the fire that gets you going when you don’t feel like it, and the gumption that gets you to go beyond the norm or the expected. An Inner ForceThis inner force goes by other names, too, such as drive, will power, verve, pluck, tenacity, follow through, and sticking with it. You know it’s there when you feel added energy or urgency about dedicating yourself to the task at hand, or more broadly, to reach your larger goals. It’s what keeps you going even when the chips are down, when you’re tired, having setbacks, or are tempted to do other stuff. Some things you’ll be naturally motivated to do, even without the benefit of external rewards. In fact, you may not even think of your will to do them as motivation. These include the habits and tasks that you find enjoyment in, that work for you, or have already been incorporated successfully into your daily life. For example, if you’re a social person, you won’t need the extra push a shy person may need to network or reach out to friends because you already have all the motivation you need. Essentially, some activities, goals, or to-do list items may need very little intentional motivation to get done. Other examples of this include playing your favorite sport, reading a story you love, eating your favorite healthy foods, or finishing a work project that you’re excited about. (Arx0nt / Getty)In other words, the more naturally enthusiastic you are about something, the less additional motivation you need. That’s because you already have heaps of it. More than enthusiasmThe motivation we’re talking about in this guide is different. Here, we are exploring how to get motivated for the goals where that essential drive is lacking. It’s about building up the necessary fire to keep you focused when it feels like your motivation has run dry. This motivation can serve as an antidote to procrastination, distraction, self-doubt, and other self-defeating feelings and behaviors, helping you to strive for and reach your goals.Types of motivationThere are many factors that make up the individual drive of human beings. Behavioral science tells us that these will vary quite a bit from person-to-person depending on their personality, life experiences, decision making abilities, even their physical and mental health, home environment, and genetics, among other closely related things. Much of this you can’t change. However, you can up your motivation by understanding more about how motivation works. Primarily, it’s key to know about the main two types. These are called external and internal motivation. External / extrinsic motivationExternal or extrinsic motivation comes from a force outside of yourself. It’s when you are doing something to avoid or gain a specific result. External drivers can be either positive or negative, as in the proverbial carrot or the stick. For example, you might drive the speed limit to avoid having an accident or getting a traffic ticket. Or you might turn in your homework to avoid the negative reinforcement of getting Fs. Remember the reward charts kids are given in kindergarten or the promise of a trip to the candy store to reward good behavior? Those are both examples of external incentives, or extrinsic motivators. The same principle applies for any “reward” or “punishment” you stand to gain from doing something. So, the reward for being on a diet may be losing weight. Or you might set up a punishment for yourself, like no Netflix on the weekends, until you complete your spring cleaning. Note that most external motivations can be flipped to either the negative or positive depending on your point of view. So, one person is motivated to complete their job task efficiently in order to not get fired, while someone else does the same thing for the goal of getting paid, getting a raise, or getting a promotion. Not all external motivators are tangible items. They may also be feelings-related, such as praise, acceptance, pride, or belonging.Internal / intrinsic motivationInternal motivation is the will to do something that comes from inside, rather than requiring outside influences. This is also called intrinsic motivation. Internally motivated actions aren’t done for the rewards or punishments that drive external motivation. Instead, they are just there urging you to do (and keep doing) whatever needs to be done. Examples of intrinsic motivation are when you just naturally want to do something for the sake of doing it. It’s kind of like altruism for yourself and your goals. In these situations, the promise of a cookie, kudos, or some other reward (or the threat of something bad happening) aren’t needed to get you to put in the work toward your goal.Human motivation in psychologyThere are dozens of theories on motivation in psychology. Two prominent ones are Maslow’s hierarchy of needs and McCelland’s acquired needs theory.MaslowIn Abraham Maslow’s theory, all needs are organized in hierarchical categories. These start with basic survival (like food and water) and safety and then move on up to more complex needs like social interactions and personal success. The idea is that your motivation begins by first addressing the most pressing needs before it can go after the loftier ones. As in, if you can’t pay your rent or sleep well then that is where your focus will be. But once your essential needs are all taken care of, then you can shift your sights on pursuing higher level goals.McCellandAmerican psychologist David McCelland also divided human needs into a variety of categories to explain human motivation. His theory focused on the common needs for affiliation, power, and achievement. The idea is that knowing how a person responds to an underlying need can be key in finding their motivation. So, if you have a strong need for affiliation, using social motivators will likely work well for you. Those who crave power, may be motivated by the possibility of leadership roles. (Bet_Noire / Getty)Recognition and learning new skills may make those that crave achievement more productive.How to get (and stay) motivatedSo, how do you use all this information about motivation to get some for yourself? First, having a simple awareness that you can foster your store of motivation is a good start. Some people may need to work a bit harder to find the necessary drive but that doesn’t mean it can’t be found. Know that finding your fire is a personal process that will be unique for each person. So, what motivates your sister, co-worker, friend, or neighbor may be drastically different than what works for you. And that’s fine. The key is honoring that difference—and simply finding what works for you.Tap into the motivation that’s already thereThink about what does motivate you. Possibilities might be feelings of belonging, approval, wellness, safety, or success. You might long for tangible items like more money, security, a promotion, or better health. Once you know what drives you, you can work to align that need with your goals. So, if you seek greater social connection and want to run a marathon, joining a running club might boost your motivation to put in the necessary training.Knowledge is powerIf you know that you have a strong competitive streak, use that knowledge by turning your tasks into a game you can win. For those that long for the spotlight, find ways to get your efforts noticed so that you’ll be more likely to maintain them. Whatever it is that you really want (connection, praise, collaboration, etc.) can usually be harnessed into motivation.Listen to the right internal voicesSometimes, the motivation is there but your internal voices shut it down. So, notice your inner dialog. Are you telling yourself you can’t, you won’t succeed, or to quit? Consider those thoughts. Is there anything useful to learn? Maybe you are worried about making a mistake or letting down others. Determine if anything productive can come of any toxic self-talk, and if not, discard it. Then, tune into internal self-validation, also known as your mind’s cheerleader. This is the part of yourself that offers encouragement and hope. “Magic is believing in yourself. If you can make that happen, you can make anything happen,” said novelist and poet Johann Wolfgang Von Goethe. Essentially, listen to the part of you that believes in yourself and use that confidence to fuel your motivation. If you need inspiration, read motivational quotes and then see if you can apply them to yourself.Silence distractionsMotivation can only go so far, particularly if you have other demands pulling you away from your desired or needed task. So, set yourself up to succeed by limiting distractions. (Getty)This might include silencing your phone, activating screen time limits on your devices, putting away the TV remote, or going into a dedicated work space away from others. Note what distracts you and find ways to work around them. For example, if you lose steam by cooking elaborate meals when hungry, try ordering in or making something simple. If you get sidetracked by cleaning your house, set up specific times when you’ll clean it—or go into another room.Trust yourself and go for itTrusting yourself is a key way to get motivated. So, give yourself the same courtesy you would give a friend: Trust that you can do what you want to do. Encourage positivity—and just begin. As Mark Twain famously said, “The secret of getting ahead is getting started.” Know that you may face hurdles but that your will to keep at it will help you persevere. Don’t let missteps convince you to give up. Instead, use them for inspiration. Revise, rethink, and take your chances when they come. “If you’re offered a seat on a rocket ship,” advises Sheryl Sandberg, “don’t ask what seat! Just get on.”Get comfortable with discomfortBeing motivated doesn’t mean it’s easy. Motivation just helps you initiate and keep going toward your goals. So, aim to be okay with feeling a little overwhelmed, uncertain, or frustrated. Don’t let these feelings of discomfort derail you or fool you into thinking your drive is dead. Instead, get comfortable with feeling some discomfort as you move forward.Give yourself rewards or consequencesBuild yourself a support system of external motivators. Think of these motivational supports as scaffolding to build up your resolve. As we discussed earlier, these rewards or punishments can be anything that works for you.If a piece of chocolate at the end of the day helps keep you on track, use chocolate. Maybe the promise of a bubble bath, hike, movie night, pizza, or long conversation with your best friend will put a fire under you. Alternatively, you might be more motivated by a negative consequence, such as knowing you will have to work at home that night if you don’t get your project done at the office.Stick to a structureRoutines are your friend. Setting up a structure or plan for whatever you want to accomplish can provide its own motivation. Research shows that humans are creatures of habit. So, when expectations are established we are more likely to fulfill them. This is why people who want to exercise regularly that set up specific times for their workouts will have better luck than those who try to do so sporadically. Likewise, if you want to become a painter, designate certain hours to the endeavor. Or if you struggle to keep your house organized, make a schedule for what to do when. Write it downUse the power of the pen to boost your motivation. Write down your goals. Break them down into doable steps. Cross them off as you complete them. Putting it on paper (or the digital equivalent) keeps you accountable, helps you stay on task, shows you what you actually need to do, and lets you see your progress. Simply seeing what you want or need to do written down can provide the fire you need to start a project—and see it through.Use technology in your favor Yes, technology can be a huge distractor, but it can also serve as an excellent external motivator, particularly if you struggle with organization, focus, or other executive function challenges. (Robert Way / Getty)According to the National Institutes of Health, tracking your progress boosts motivation, too. So, use the timer, calendar, reminders, notes, or other relevant digital tools and apps on your devices to give you those gentle nudges to keep you on track. Take baby stepsChunk your projects into smaller pieces, an evidence-based practice called chunking, to turn seemingly insurmountable goals into doable tasks. This method is motivating because it can give you a greater sense of control, enhance your focus, strengthen your connection to each step, and keep you tied to your vision. Celebrating each component you finish can also be highly motivating, helping you build on the success of completing each stage.Harness the power of praiseTalk yourself up. Tell others about your goals and successes. Let their praise and enthusiasm buoy your own. Be proud of all the progress you’ve made. Make it funFind ways to add fun and enjoyment into your task. This might be as simple as playing your favorite music while you work, combining efforts with a friend, or taking your task outside on a sunny day. Alternatively, consider if you can delegate the parts of a job you don’t like. Or try alternating doing what you like with what you like less so that you get breaks from what you find more challenging. Rewarding yourself with time to celebrate your accomplishments adds to the fun, too!Key takeaways for motivationMotivation isn’t an exclusive club. Even if you feel that yours is lacking, you can always build more. Really, it’s yours for the taking and it starts with believing that to be true. (DaniloAndjus / Getty)Seeking it out and stoking its power can make a huge difference in your life. Afterall, motivation is what keeps you going when it’s hard. It drives you to work hard, persevere, and dream big. So, experiment with different strategies to boost your motivation until you find the ones that work well for you.MOMENTUM IS EVERYTHINGAre you ready to change your life?

How to Wake Up Early: Tips For Waking Up in The Morning
Mindset

How to Wake Up Early: Tips For Waking Up in The Morning

Benjamin Franklin is quoted as having once said: “Early to bed, early to rise, makes a man healthy, wealthy, and wise.” While the attribution may be apocryphal, there’s a degree of truth in the statement. Because while making you wiser may be beyond the purview of an earlier wake up time, there are definitely health and career benefits to waking up earlier. There’s just one problem with it all: if you’re not a morning person, waking up early sucks. The body’s internal clock is not always your friend, and trying to get your circadian rhythm in tune with your life can be a challenge. However, there is good news! Once you get used to it, waking up early can actually be amazing!To wake up early means you have to fall asleep earlySleep deprivation is, quite literally, torture. Any parent who remembers raising small children or POW mistreated by the enemy can tell you as much. Excessive daytime sleepiness wreaks havoc on your mind, your health, your happiness – your whole life, in short. We are not talking necessarily about a life where you are lacking sleep based on a wake time moved earlier, but instead about a life where you feel your best, feel your most energized, alert, productive, and content because you adjust to an entirely new sleep / wake cycle.In a perfect world, doing that would be easy: you would just decide to change your bedtime routine to earlier in the evening. When you fall asleep earlier, your morning routine would be easier to transition to earlier in the morning, and you’d wake up early every day without issue.Actually, in a perfect world, it wouldn’t matter what time you woke up, you could still be a night owl and sleep as late as you like. Ideally, even if you didn’t get to sleep early, you could rise as early as you wanted, with the start of your day dictated entirely by your own personal preferences. Unfortunately, the real world doesn’t work that way.In the real world, things like your work schedule, the kids’ school day, errands and appointments, travel, neighborhood noise, and all the rest of it are going to play a bigger role determining your rise in the morning than will your preference. A good night’s sleep can be elusive!So let’s accept the hard truth that sometimes in life, you just have to wake up early even if you’re not a morning person. And “sometimes” often means waking up early every weekday for years. In this article we’ll talk through a plethora of ways to make that early waking less of a pain. And hey, who knows, maybe it will even become a pleasure? After all, you can get a lot done in the morning, especially when you are up before most other people. Who needs evening hours anyway?The benefits of being an early birdBecause waking up early in the morning is saddled with such a stigma of negativity, let’s first talk through some of the benefits of waking up early so we can reframe our thinking here.A better sleep schedule can lead to increased productivityThe most obvious benefit of waking up early is that it gives you more time in your day, especially if you wake up well before you even need to, based on work, the kids, appointments, and so on. Rising just a half hour earlier each day could give you time to do all those things that you probably bemoan never having time to do. That extra half hour in the morning is a little gift you can give to yourself. You won’t miss a bit of evening time where you were likely zonked out and not doing much anyway, but when you’re crisp and alert in that extra morning block, you’ll feel and appreciate it.The early morning hours can also be immensely productive, whether for your work, your hobbies, time spent on a side project, or what have you. This is for two reasons: first, you will be as well rested and clear headed (as soon as you’re fully awake) in the morning as you will at any time during the day. And second, when you wake up early, most other people are still asleep, thus there will be no calls, emails, texts, or partners or children to rob you of your time and attention.A more pleasant morning commute, and an easier time doing errandsThen you have a few logistical reasons to rise early in the morning. If you can dictate your own working hours, getting to work early usually means a much shorter, more efficient commute due to less traffic on the streets or smaller crowds on the subway platform. (YurolaitsAlbert / Getty)Errands that can be run early – most grocery stores open early, for example – mean breezing through the store and less time at checkout. And when you can schedule the first appointment of the day for your dentist, doctor, haircut, and so on, you need not interrupt the flow of your day later.A better bedtime routine can lead to a happier lifeAnd finally, there is an undeniable emotional and psychological component to waking early in the morning. Simply put, you will feel better about yourself when you start getting out of bed and getting on with your day earlier. Aspire to be the early riser and soon enough you will be.With better sleep quality comes better wake upsThis isn’t some groundbreaking, “stop the presses!” level of announcement, but just for the record, the better you sleep at night, the easier it will be to wake up early in the morning. As entire books can be (and have been) written about how to get a good night of sleep, we’re just going to hit a few key points. If you have trouble sleeping at night, do yourself the great favor of addressing that as an entire issue, not just a component of how to wake up early.So, in a few broad strokes, to fall asleep fast and get a better night of sleep…Be consistentBe consistent in your bedtime. Have you ever noticed how many nights you will find yourself so tired you nearly nod off only to get a second wind and then stay up much longer? Stop doing that. Your body will tell you when it’s time to rest, bringing on that fatigue. If you push through, your body will realize you’re fighting back and give you the energy to stay awake, but that comes at the expense of proper sleep and feeling well rested the next day. Let yourself fall asleep each night at the same time, and if you’re having trouble figuring out the perfect time, try an app that tracks your natural circadian rhythm and sleep habits. It can help you pinpoint the ideal bedtime.Create the conditions for successCreate the conditions for a good night of sleep – your bedroom needs a few things to promote ideal sleep. These are a mattress and bedding (sheets, blankets, and pillows), consistent quiet or consistent white noise, as from a fan or noisemaker, a cool temperature, and a dark space with a lack of light sources. Also, according to research, those that take a warm bath or shower one to two hours before bedtime can fall asleep faster, and experience a much better quality of sleep.Avoid certain sleep-killersCut out the “bad stuff” in the couple of hours leading up to bed, and you’ll be one of those mythical early risers before you know it! Avoid coffee (and all caffeine, in fact), booze, sugar, and if possible even any calories. There’s nothing wrong with having a glass of wine or beer or bourbon now and then (and in fact there are even benefits to moderated drinking), but if you have more than a couple of drinks in a given night, you can pretty much count on a worse night of sleep. Drinking coffee is actually great for you in moderation, but caffeine in the late afternoon or evening could wreck your sleep. So too will processed sugars throw off bedtime, while even that nighttime snack can be deleterious to good rest, healthy or not. Give yourself a checkupMake sure you have no medical issues affecting sleep – things like obstructive sleep apnea, restless leg syndrome, chronic pain, or a specified insomnia, as these and other medical issues may well be the cause of your poor sleep at night and the reason you find it hard to wake up early and are often drowsy during the day. Consider seeing a sleep specialist and getting yourself assessed if you think you may have such an issue, as there are often interventions that can help.How to wake up early: The devices to considerOK, so you cut out the afternoon caffeine and sugar, you moderated the booze, you created an ideal sleeping environment, and you let yourself nod off when you were tired instead of staying up scrolling on your phone? Good job! Sounds like you are headed for a smooth bedtime and a good night of sleep. Now, how to make sure you wake up early and eat breakfast with the rest of the early rising population?Set an alarmWell, the simplest way is to set an alarm. You can use your phone, a classic clock radio, a dedicated alarm, whatever works for you – if it’s noisy enough to rouse you from your rest, it’s an alarm clock that works. (PeopleImages / Getty)When it comes to said noise, there are essentially two schools of thought: one is to program the alarm to engage music, a podcast or news show, or other aural content you find pleasing so you can wake up more slowly and peacefully. The other is to use a noise unpleasant enough to get you up and after it fast. Do whatever works for you, or do a hybrid: calmer sounds come on first, things get loud and jarring a few minutes later, if still needed. Another option is to have a white noise machine set to shut off an appointed time and allow the absence of noise to help rouse you. And of course don’t forget the old trick of placing your alarm clock well out of reach of your bed. Yes, it will feel cruel the first few times, but it forces you out of bed and makes it much less likely you will hit the snooze then hit the sack again.Use techAnother common device people use to help them wake up early is a light that switches on and mimics the sunrise by starting from a soft glow and slowly getting brighter and with a changing color temperature. Your brain will detect the changing light, perceive it as sunrise, and bring you from slumber to wakefulness more naturally and peacefully.Coffee anyone?Then there is always the coffee maker. You can get a programmable coffee maker and set it to switch on and start brewing at a dedicated time and, if you’re like most people who love coffee, you will tend to wake up when the rich aroma of your morning joe starts to fill the house. There is something of a Pavlovian effect to the scent of coffee, given that your body knows it will provide a dose of energy and a sensation of heightened mental clarity. It can make falling asleep easier, knowing that you have a nice cup of Joe waiting for you in the A.M.Waking up early: The more natural approachIf you have the desire to wake up earlier but the luxury of not necessarily needing to – no early morning meetings to make but a desire to get in more hours of the day, for example – then you may be able to change your sleep schedule and waking time without the blare of the clock, a glowing sun lamp, or even the call of the coffee pot.First things first, just go to bed earlier. Having an earlier sleep time will allow your body to wake itself up once it has gotten enough rest. Simply start the night of sleep earlier and as a result an earlier morning will usually follow.HydrateNext, monitor your hydrating. Drinking too many fluids before bed can make you need to wake up to relieve yourself in the middle of the night which can throw off your plans to sleep soundly and get up early. On the other hand, you can also use the ancient trick warriors employed to help rouse themselves quite early for pre dawn raids and drink an extra amount of water right before bed. This will all but ensure an early wakeup as your bladder hits capacity. It may not be the most pleasant natural alarm clock, and maybe not a “trick” to use every night, but it works.Sunlight (or fake sunlight)While you’re awake during the daytime, make sure you expose yourself to sufficient sunlight (or if need be to artificial lighting designed to mimic sunlight), albeit safely, using covering clothing and sunblock as needed, because your brain will register the daylight hours and later know that they have passed and that it will be time to rest. More exposure to sunlight during the day can lead to better sleep at night, which in turn means earlier, better mornings.Another approach to changing your wake up time to an earlier hour of the day is to wait to make the change until there is an extrinsic change in your life. For example, if you go on a vacation for a few days, start waking up earlier while in a new environment and then keep on getting up early when you get home – making a change to your morning routine while in an entirely new environment makes it easier to break old habits. (Just note that this may not be the best approach if your travel involves different time zones and the resulting jet lag, of course.) And finally, give yourself things to look forward to in the morning that you would not otherwise find the time to enjoy. Because actually, it’s not about finding time, it’s about making time. If you love soaking in the tub and reading a magazine, get up 45 minutes earlier than usual even though you only need a half hour and take those 15 minutes of me time in the bath. Or go through a slower, fuller, relaxed morning hygiene routine. Or go for a long walk. Make time then “waste” a bit of it in the best of possible ways. Time well enjoyed is time very well spent.Don’t stress over waking up early: It will come naturally in timeLike almost everything else in life, learning how to wake up early can take some time and practice and some getting used to. But with the time and effort put in, it'll get a whole lot easier. (Prostock-Studio / Getty)And after those first few potentially unpleasant days (maybe a couple of weeks, but probably not even) you will slowly start to wonder how you ever slept so late before – who knew everything you could get done from six a.m. to eight a.m. before you even started your workday, a day that will be all the more productive and focused for the new schedule?Just don’t brag about being an early bird to all the sleepy-eyed snooze alarmers at the office – late sleepers just hate that.

A Comprehensive Guide to Time Management
Mindset

A Comprehensive Guide to Time Management

Learning to manage time effectively is important, and can help you in your personal life, at work, and many other areas of your life. But what is it exactly, and how can you incorporate effective time management practices into your life? Let’s start with the basics.Time Management 101Time management is the process of organizing and planning the way you go about accomplishing multiple tasks during your day. (PeopleImages / Getty)Good time management enables you to gain a clearer understanding of what you set out to achieve and why it’s important, so you can stay focused and motivated, working smarter, not harder. Most people either have good, mediocre, or poor time management skills. Managing Time Effectively: The Good, the Bad, and the UglyGood time management leads to a happier and more productive day, allowing you to focus on the specific tasks that are more important, and avoid time wasters, missed deadlines, ultimately resulting in less stress. Because time management is an important aspect of project management, it is especially useful at work, and can help burnish your professional reputation over time. When used at home, it can help you streamline your day, and carve out the ever-important “me time,” allowing you to relax and enjoy time with your family. Having mediocre time management skills means that you may feel like you’re always racing from between tasks, without a moment of pause. You may feel stressed about how much you have to do and how little time you have to do it, and may indicate that you are misjudging a task’s importance, perhaps trying to complete tasks on your task list that are relatively unimportant, instead of checking off the items on your list that bring the most value to your daily life. (Peter Cade / Getty)Having poor time management skills means you may be known as the friend or family member that is always running late, or someone that can’t plan ahead. You may not use to do lists, and likely have trouble taking control of complex situations. Those around you may feel you should never be trusted to deliver work on time, or be in charge of a big project at work or important tasks at home. You may show up late to work because the morning got away from you or you may not be able to work efficiently enough to hold some fast-paced jobs. If this is you, there is room for change! Time management skills can help turn the tables for you.Benefits of Time Management SkillsIf you’re not so good at managing your time, don’t worry, it’s not time to panic. These skills can be learned and practiced, and even perfected! There are many time management tips that can help you save time and complete even the smaller tasks on your list.However, before getting into the “how” of managing time, you should know what you’re working for, and how putting on the project manager hat can help you eliminate much of the wasted time currently in your schedule. Putting a little effort into developing better time management skills can help you in the following ways:Increased Productivity You get more accomplished when you’re not switching randomly between tasks. When you know clearly what you’re doing in the near future and what’s expected of you, you can really get into a workflow and knock off some tasks from your list. You might even find what is called the “flow state”, that beautiful feeling when creativity and output reach their maximum potential, and you just work without second guessing. You type without back-spacing, you read without stuttering, you get through a book chapter in one-setting and remember its entire contents. Flow is the best state for working and it can only happen when time is managed effectively. Stress Reduction & PreventionTime management helps you work smarter, lowers stress levels, and creates the opportunity to use your most valuable nonrenewable resource (time) more wisely. This is stress-relieving on so many levels! Not only are you not wasting time but you’re also making the most of what you have! Plus, time management means prioritizing the most important tasks first, and avoid the feeling of things getting out of control or being chaotic. Being able to visualize your tasks and accomplishments and manage your time helps you avoid feeling stressed about missing something, forgetting something, or not working hard enough. Meet Deadlines and Make Dreams a RealityPeople who struggle with managing their time effectively are quite obviously more prone to missing deadlines, which can set them back on their personal and professional goals. When you want to meet a goal and manage your time effectively, you often need to break larger tasks into smaller components. It helps keep yourself focused and motivated. If you can’t meet small goals, you can’t move forward to building a reality from your dreams. It’s just that simple. How to Manage Time Like a ProIsn’t time just something that ticks away, and we have no control over it? Yes and no. It’s true that time is something that ticks away whether we want it to or not, and that part of life we have no control over. But it’s wrong to assume we’re passive bystanders in this process. Remember that this is your life and your time. Ultimately you do get to decide how you spend your 24 hours. (izusek / Getty)And this is where we begin. Learning how to manage time requires some self-inventory of where you’re currently spending it. In this way, it is helpful for some to think about time like money with one small exception because you can always make more money. Once time is gone, though, it’s gone forever. Tracking your own time managementSeeing where your time is currently being spent is necessary in the process of figuring out how to manage time more effectively.If you have a sleep tracker, exercise tracker, or other behavioral tracking device, now’s the time to pull up its data. Even without it, you can make estimates based on where you spend most of your time and what your top priorities are. Jot down time spent doing the following in hours or minutes. There are 24 hours in a day which equals 1440 minutes.Sleeping (including getting ready for bed)Eating Grooming AKA getting ready (brushing teeth, bathing, hairdoing)Cleaning Caregiving AKA care work (children and family or friends)Working for the labor marketIf you are someone with regular habits and hobbies, you will want to jot down any time spent on these as well. For example, if you smoke or vape, take notice of how long you’re actually spending (this can especially help when you’re working on quitting). All you do is time yourself each session from start to finish. It can be difficult to take that level of accountability because most of the time when we have unhealthy habits, we don’t want to know how much time is being spent since we intuitively know it's a lot. There’s no shame in a starting point, though. That’s why it’s called that!There is power in knowing the real numbers, though. And in all honesty, you can’t make a successful budget with false information. Imagine budgeting your monthly income each month and not taking into account the financial cost of your habits. You’re not going to get very far ahead that way.Succeeding requires being honest with yourself.Jotting down how much time you’re spending on certain habits (this can include other things like online gaming, gambling, watching adult videos, drinking alcohol, etc.) is an act of holding yourself accountable so you can actually develop good time management skills in the very near future. How Does Your Time Management Compare to Others?The Centers for Disease Control and Prevention analyzed data from over 32,000 respondents (15 years and older) from 2014-2016. Participants categorized and recorded every activity during a 24-period. Here’s what they found about how much people worked and how much free time people had each day (ie., their time management).“Work” in the study is considered the essential activities like:Paid work in the labor marketHome-based work: Taking care of children and family, cooking, cleaning, shopping, etc. Essential self-care: Eating, sleeping, grooming“Free time” in the study is considered everything outside of the “have to do” tasks we all have to accomplish whether we like it or not. Free time examples include:Socializing (including social media)EntertainmentSports and recreation (including exercise)VolunteeringReligious activitiesEducation for personal interestTraveling for leisureHere’s what they found out about the average person’s daily tasks and time management. Non-Leisure or “Work” TimeWomen: 18 hours and 42 minutesMen: 18 hours and 4 minutesLeisure TimeWomen: 5 hours and 18 minutesMen: 5 hours and 56 minutesYou May Have More Time Than You Realize Five hours? Who has five hours? You probably do! The results of the analysis include that no subgroup in the study reported having less than 4.5 hours of free time. That’s 270 minutes a day on average of “free time” per person. Those with highschool education and those living far below the federal poverty line (185%) demonstrated more free time (spent on television, movies, screen time).Even if you don’t have five hours (which you’ll only know after doing the time budgeting exercise above), everyone can take back 30 minutes in their day. Look for minutes you can take back every time you touch your phone (especially when in restrooms) and whenever you find yourself watching television, overthinking, and doing household tasks. (courtneyk / Getty)Still think you can’t afford it? Consider the famous quote by philosopher Seneca:“No person hands out their money to passersby, but to how many do each of us hand out our lives! We’re tightfisted with property and money, yet think too little of wasting time, the one thing about which we should all be the toughest misers.”If philosophy isn’t your thing, consider that the average expected American lifespan in 2016 was about 79 years (which is actually several years higher than a baby born in 1980, with the exact difference depending on state location). That’s 28,835 (unguaranteed) extra days.You want to make sure you’re doing everything in your power to use that time effectively so you have more time to do the things you love. What Does Good Time Management Look Like?When you practice good time management skills, life is much less of a juggling act and much more of a smooth ride. Starting to think about time management in terms of days, weeks, months, and years will help you break things down into more manageable pieces. Daily time management looks like:Setting daily goalsHaving an up-to-date daily to do list Sectioning off activities (single-tasking)Scheduling short breaksReviewing your day’s progressMaking time management strategy adjustments as neededWeekly time management looks like:Setting realistic weekly goals (goals that may take longer than single day to achieve but no longer than a week to reach)Doing a mid-week check-in and making goal adjustments as needed (staying flexible but focused)Planning for the week ahead so you’re prepared well in advanceSaying no to upcoming tasks that don’t fit the scheduleLooking at your time scheduled versus time spent Monthly time management looks like:Setting larger goals that require bit more time (e.g. seeing a change in measures of health like blood pressure, cholesterol, or stress)Doing frequent check-ins but not counting progress until the end of the month Setting “weekend” recharging sessions where you touch base with your weekly progress and how you’re doing, if you need any more support or resources to help you succeed, etc.Doing a monthly reflection which includes asking yourself where the majority of your time was spent during the past month and how much was spent on your monthly goals?Yearly time management looks like:Comparing month-to-month preset goals and actual accomplishmentsRemoving any time saving tools that aren’t actually improving your time management Cutting down on or cutting out any major time “sucks” you noticed from month-to-month (ie., how much time did you spend watching TV or scrolling on social media)?Time Management Tips To Complete Your To Do ListReady to transform your relationship to time and get rid of unimportant tasks clogging up your day? You can get started literally right now with nothing more than a pen and a paper. If you want to take notes on your phone instead, that’s cool, too. Know your prioritiesWhat are your top 3-5 priorities in life? If you’re not sure, that’s okay. Take a look at some examples of other people’s top priorities to get a sense of what you may say.Being a good personLeaving the world a better place Being respected at work Raising kind and caring humansAdopting or fostering animals from rescues These priorities are your guiding light, your raison d’etre, or your purpose on this planet, if you will. Write them down.Make SMARTer GoalsSMART goals are goals that are designed to help you succeed, and are an important aspect of self-discipline. They are:SpecificMeasurableAchievableRealisticTimelyTo follow the formula and make your own goal, here’s the basic idea:Write the goal you have in mindWhat do you want to accomplish? Who needs to be included? When do you want to do this? Why is this a goal?How can you measure progress and know if you’ve successfully met your goal?Do you have the skills required to achieve the goal? If not, can you obtain them?What is the motivation for this goal? Is the amount of effort required on par with what the goal will achieve?Why am I setting this goal now? Is it aligned with overall objectives?What’s the deadline and is it realistic?Review what you have written, and craft a new goal statement based on what the answers to the questions above have revealedRemove or reduce non-essential tasks and distractions Clear your focused work space and clear your mind of unnecessary clutter. Don’t worry about what you’re doing with your time outside of whatever task you have in front of you. (CasarsaGuru / Getty)Some people find it helpful to free their environment of visual and auditory distractions to help them stay focused and on task.Examples include:Removing distracting or eye-catching and attention-demanding art from wallsTurning your phone on silent and flipping it over or leaving it in another roomWearing earplugs or noise cancelling headphonesWhile doing these things may seem like minor changes, consider the fact that every time you take your mind’s focus away from what you’re doing, you lose your flow and spend time switching attention between tasks. In other words, our attention is singular, and we really can’t respond to email and drive while drinking coffee. And if we can, we may as well be on autopilot because our attention is null and void at this point. You can see why this isn’t an effective strategy for time management.Use Time Management Tools It can be revealing even to the most self-aware people to see the data on what they’re really doing all day long when they’re so busy! You can get some insight by using a free time tracking tool or your phone’s timer to keep track of where your time is really being spent. Most people spend WAY more time on social media sites than they realize. Time trackers can also help improve time management by providing a structured and simple way of keeping you on task. For example, you can try the Pomodoro Method of increasing concentration and productivity. Here’s how to do it: Set a work timer for 25 minutes and a break timer for 5 minutes and continue to cycle between to optimize time efficiency. You can even use the Pomodoro Online Timer to simplify the process further. Make Planning a Priority - Just don’t Take Too Much Time Doing ItIt’s exciting getting to plan out your life based on your top priorities! You’ll quickly notice that after you ask and answer the questions about where you want to be spending your time, you will start shifting your mindset there. To keep the momentum going, take a little time each night for the next day or first thing in the day to make a plan of action. Not only does this give you a formula for success (you can see what you need to do that day to reach your overall goals), but it also saves stress in trying to figure out when to fit things that need to get done.A Word of Advice: Eat the Frog First(David A. Northcott / Getty)The origin story on who really came up with the idea and from whose quote is still up for debate, but here’s what eating the frog is in a nutshell. Eating the frog is all about tackling your hardest, most important task for the day (yes, just one!) It’s a popular productivity method that was born from one or both of these quotes (the internet isn’t decided): “If it's your job to eat a frog, it's best to do it first thing in the morning. And if it's your job to eat two frogs, it's best to eat the biggest one first.”​​Eat a live frog first thing in the morning and nothing worse will happen to you the rest of the day.”If picking a frog for the day seems impossible, you’re not alone! We all have a family of “frogs” to attend to each day and they all seem very important and very timely. The main thing here is that there can only be one biggest, mightiest frog. Benefits of eating the frog firstLess likely to procrastinate againMore likely to check it off the to do listYou don’t waste time worrying or stressing about the frog throughout the day when you should be focusing on other related tasksYou can feel a major sense of accomplishment first thing in the morning (imagine the boost!) If you literally do nothing else that day, at least you ate the frogYour proverbial frog can be something someone else may not blink an eye at - doesn’t matter! Common examples include:Retaking a testMaking a phone callGoing to the doctor, dentist, or therapist (book early appointments)Giving a testimony or presentationTime Management Is in Your PowerUltimately, the answer lies in recognizing your main priorities, setting realistic goals, and following-through with using time-tracking tools and your newfound time management skills to your advantage. As time goes on, you won’t even need the timers! (Prostock-Studio / Getty)You’ll also be much more efficient and speedy at setting daily, weekly, monthly, and longer term goals. Most significant, you’ll get to finally have that time you never thought you did - and that’s the best part of it all.

How to Focus: 12 Tips to Improve Concentration
Mindset

How to Focus: 12 Tips to Improve Concentration

We live in a culture of constant distraction where our ability to stay focused is continuously compromised by the idea of the next best thing. We all wish we had to concentration of Bradley Cooper's character in Limitless, but the opposite seems to be true. Whether we’re watching cat videos, scrolling through Twitter or forever swiping through online dating profiles (even after starting several conversations with strangers), the evidence of our collective reduced attention span is all around us. Rather than eliminating the distractions of other people and staying focused on one potential person the whole time, we spread our focus so thin that we barely get to know anyone at all, let alone make genuine connections. Of course, this isn’t all your fault, the systems around us are designed to keep us hooked on the promise of the next swipe. And it’s not just online dating, either. This type of attention-pull is happening all around you all the time and interfering with your ability to stay focused (and therefore accomplish your personal and professional goals). Fortunately, there are several expert strategies that can guide you on how to pay attention, stay focused, and ultimately improve your concentration even when it seems like the whole world is determined to distract you.1. To Maintain Focus, First Find Your “Big Focus” It sounds simple, but this is a step so many of us overlook because we assume it’s obvious to ourselves. For example, a university student may assume their big or overarching and guiding focus is on graduating, and a single parent may feel their focus is on their children, but their actions may not actually be aligned. Finding this big focus is important because:It reveals your underlying motivations AKA monday motivations or the things that get you out of bed on a MondayIt shows you how to focus by eliminating distractionsIt helps you develop a system of focused work (ie., it helps get your priorities in order)How to Stay Focused: A To-Do ListTake a lesson from billionaire Warren Buffet, a person who obviously had no problems prioritizing his financial goals and maintaining focus over the years. (Mark Reinstein / Getty)The story goes that Buffet passed along some words of wisdom to his personal pilot Mike Flint about finding your big focus with a two list strategy. Buffet was helping Flint figure out how to focus when it came to his career goals, but you can use this same strategy for improving focus and maintaining focus in every aspect of your life.Here’s how it works: Step 1: Write down your top 25 career, marriage, parenting, volunteering, etc. goals on a single piece of paper.Step 2: Circle only your top five options.Step 3: Put the top five on one list and the remaining 20 on a second list.Step 4: Put the second list away somewhere safe but out of your line of sight (out of sight out of mind, right?).Step 5: Start with the first item on your list of five goals and work your way down the list one by one (not all at once). Only after each of the five priority goals are achieved through focused work can you pull out the other list. By this point, you may find those other 20 things aren’t as important as you once thought, or you may find that you’ve already managed to achieve them by default by improving focus on the other five. But you will have started developing some healthy habits, and the good thing is that in many cases this can only take a few minutes and some mental energy. 2. Determine a daily SMART goalDo you know why the phrase “Rome wasn’t built in a day” is such a popular cliche? Because humans have a tendency to dream so big and to focus so much on the end goal that it actually starts to distract from the smaller, daily goals required to accomplish such incredible feats.Or, if you’d rather, we tend to put the cart before the horse or stop seeing the forest for the trees. When we associate focused work with these large, hard-accomplish tasks, it’s no wonder that some of us get distracted!Breaking down goals with the SMART method can help with improving focus, and also help you stay focused throughout the day. What are SMART goals?Specific. What exactly needs to be done? Measurable. How will you track your progress? Achievable. Is it realistic? Can it be done by the deadline?Relevant. How does it fit with the overall plan or bigger goal? Timely. When does it need to be done?Ask yourself the SMART questions while goal setting for each day or week or even month, depending on the size of your goal. For example, If you want to start walking more, you need to break that down in the following ways.S: Walking “more” than your current average which, for example, could mean walking 5 times a week instead of 3 times. M: Steps measured by step counter or simply a tally of “times walked per week.”A: You need to ask yourself about your current schedule, any conflicts, and potential pitfalls you can see in your way R: It will ensure you walk 2 more times per week.T: This week. (You can repeat next week but start in one-week chunks)If you’re wondering if daily or weekly goal setting is a little extreme, it’s not. Again, it’s part of the process of breaking down goals into more realistic tasks that you can stay focused on.3. Evaluate Priority Urgency with the Eisenhower MatrixIt’s not you, it’s the fast-paced culture we live in that makes everything feel as though it is an urgent and important task. If you work for others or raise little humans or animals, you know exactly what we’re talking about. From the email that needs answering ASAP to the child who demands attention now to the dog whining at the door, when you can’t eliminate distractions, everything can seem equally urgent and important because it’s equally distracting. You can train your brain by using something called the “Eisenhower box” or matrix to help you cut through the white noise of society and actually figure out what is urgent, what is important, and what can wait. Simplifying things like this helps you concentrate on what really matters. How the Eisenhower Box Works“What is important is seldom urgent and what is urgent is seldom important.”Dwight EisenhowerThe Eisenhower matrix works on the assumption that all tasks can be divided into four categories that have associated action items:Urgent and important (tasks you will do immediately).Important, but not urgent (tasks you will schedule to do later).Urgent, but not important (tasks you will give to someone else).Neither urgent nor important (tasks that you will eliminate).Try it for yourselfMake a square and divide it into four, assigning each box one of the four categories. Now take your proverbial “To Do” list and start plugging tasks into whichever box fits best. When you’re done, you’ll have a renewed sense of what you should focus on and you can actually stop thinking about the others. 4. Create a Dedicated Space for Focused Work Now it’s time to start putting things into action for a better performance. With your vision clear about where you need to maintain focus and improve focus, you can begin setting the scene for success.First things first is creating a quiet space free of negative distractions (ie., things that compete for your attention).Common negative distractions include:Text messagesSocial media and email pingsTV or streaming videos, podPeople (coworkers, peers, or family)Pets Of course you don’t need to avoid these things forever. No one’s asking that. But consider this: Back in 2003, the typical person checked email once every five minutes, and this switching between tasks cost them over a minute (64 seconds) of productivity and focus - each and every time! Online distractions can be tough to handle without some structure. Considering nearly 3 decades have passed since then and we’ve become even more obsessed with our phones and having access to everyone and everything at the tip of our fingers, we’re probably losing a lot more time and concentration during the day than we realize.Dos and don'ts of creating a space for focused work:Do designate a single workspace per project. This means you should avoid painting at the same desk where you do your studying or other focused work.Don’t work from a different location every day, because you run the risk of the “everything is new and shiny and distracting” thing happening.Do keep things organized in this space.Don’t decorate without thinking how certain pieces (of art, furniture, etc.) will impact your ability to concentrate on your work.Do make sure you have everything you need in this space so you’re not running in and out throughout the day for small things like printer paper or charging cords. Don’t face a window if you’re easily distracted.Do tell others this is a space for working (not playing, socializing, arguing, etc.) 5. Take Advantage of Positive DistractionsMany famous writers and great thinkers (think William Wordsworth, Charles Dickens, Virginia Woolf, and Henry David Thoreau) have been known to take a good old walk outside as a way to recharge and refocus their attention on their craft. As such, walking for writers is what’s considered a positive distraction (ie., something that encourages people to take healthy breaks that help them focus again later). Aside from walking, you can try these other positive distractions to help you focus:Meditating Deep breathing Doing yoga Gardening (indoor gardening and outdoor gardening)Swimming (ideally in nature)Spending quality time with pets and other animalsOnly you know what is a negative and positive distraction. Trust your instincts on this, too. Just because someone else finds blasting loud music helpful for focusing doesn’t mean it will have the same effect on you. 6. Practice the Pomodoro TechniqueThe Pomodoro technique uses strategic timekeeping to maximize your concentrating potential. It will require your focus but also some self-discipline. Here’s how it works: Set a 25 minute timer and get to work. When the alarm sounds, take a 5-minute break. Repeat steps 1 and 2.Once you’ve done four rounds of this, you can take a longer break, approximately 20 to 30 minutes.This technique works incredibly well if you can have the self-discipline to get back to work and regain focus relatively easily after a 5-minute break. If you struggle with ADHD or simply getting sidetracked, this may be additionally challenging as many other attention and focus grabbers can pop up within a 5-minute window. If you want to try this and are concerned about your ability to return to task and keep paying attention, it may be helpful to stay in your area dedicated to focused work and simply do a few stretches and take a sip of water before getting back to work (rather than leaving the room to go check your mail).7. Improve Your Sleep Quality Not getting enough sleep on most days will negatively affect your ability to concentrate and focus to make new memories and recall past ones. When you're struggling to remember things, it makes focusing on one task that much more challenging. Here’s how much sleep is recommended based on age, according to the CDC:Adults aged 18 to 60 years old need 7 or more hours a night. Adults over 60 may need up to 9 hours per night.Below are some tips on improving sleep quality.Stop watching TV and phone scrolling: (turn off any blue lights) 2 hours before heading to bed. Blue light is a known sleep disruptor because it makes your body think it’s still daytime (interferes with your natural melatonin production) and is one of the reasons why so few people get enough quality sleep these days.(Getty)Avoid caffeine after lunchtime: Caffeine levels stay elevated for up to 6-8 hours after your last consumption. Leaving as many hours as possible between your last cup of coffee, energy drink, or other caffeinated beverage or supplement is best for helping your system switch to nighttime and sleep mode.Maintain a set sleep and wake schedule: Keeping the same bedtime and wake time even if it’s the weekend improves long-term sleep quality because it works with what your circadian rhythm wants (a consistent daytime and nighttime loop). Not doing this messes up the loop and leads to changed production in melatonin. 8. Find More Moments for MindfulnessMindfulness is a specific type of meditation that involves techniques like breath work, guided imagery, and body scanning to help improve your focus and teach you how to concentrate in every moment. You can find a mindfulness app on your phone that can become a digital teacher (just search meditation or mindfulness in your app store). If you’re more of an extrovert or are looking to connect with others with similar goals, you can find online mindfulness groups or classes to join in on from anywhere in the world. Mindfulness is also good for reducing other major distractors including:StressAnxietyDepressionInsomniaRelationship problemsWorking in one area has this holistic way of helping out all the others. This means when you work on improving your sleep health, you’re also working on your mental health.9. Forget About MultitaskingMultitasking is a messy way of tackling tasks that divides your attention in such a way that no single task really ever gets your full potential. This is why some productivity and success experts encourage people to single-task as much as possible. The logic is really quite simple: You can accomplish 10 one-item tasks much more easily than 10 tasks at once. Common pitfalls of multitasking include:Increased distractibilityMemory problemsLower productivityLower efficiency If you’ve always considered yourself a multitasking pro, you may be thinking this section doesn’t apply to you but it really does. People who perceive themselves as being good at multitasking can’t see the productivity they’re missing out on when switching their attention between tasks. Remember the time wasted in between looking at emails and getting back work? It’s the same thing here. 10. Consider Some CaffeineCaffeine is a classified stimulant that has found lasting popularity across cultures. Much of the appeal is the very fact that the right dose can help us feel focused and curb feelings of fatigue. The caffeine found in your coffee, black tea, chocolate, and energy drinks all work on the brain chemical messenger called dopamine, which we mostly associate with our sense of reward, but it actually controls the ability to focus and maintain concentration, too. Anyone who’s ever had a bit too much caffeine knows though that there is a limit to this drug’s benefits. Too much caffeine (ie., 4 or more cups per day) will leave you feeling jittery, anxious, and even sick to your stomach. Mood changes like irritability and feeling on edge can further distract you from the task at hand. Try to have a cup of coffee (or caffeinated tea) in the morning upon rising and limit yourself thereafter. If you have a hard time controlling the amount of caffeine you consume, and are noticing it’s having negative effects on your ability to concentrate or sleep, it may be time to consider switching from coffee and tea to another natural stimulant. Examples include:American ginseng which can help with fatigueTheobromine is a natural stimulant which is found in cacao and contributes to its cognitive benefits Ginkgo biloba which supports healthy brain functioningCordyceps or Lion’s Mane mushroom elixirs 11. Set aside Time to WorrySitting and thinking about your worries creates concentration blocks, but it’s not always the case that we’re living life without worries. Okay, it’s never that case. So we need to set aside some dedicated time to worry or ruminate about the things that keep asking for attention.Many mental health therapists, life and career coaches, and spiritual guides will tell you to take 20 minutes per week for your worries. This looks like sitting down with a timer and thinking about every single thing that’s worrying you or that you’ve been ruminating on with unease. Twenty minutes per doesn’t sound like a lot but when you dedicate the whole time to this one task, you can accomplish so much mental clarity and a renewed sense of focus in such a short time. The biggest benefit of this dedicated 20 minutes is that it creates space in every other minute of the week for you to focus on the important and urgent tasks. Get the Most of Your 20 MinutesSo the reason why 20 minutes per week is enough is because every second of that is spent on concentrating all your efforts on your worries. In order to do this successfully, it helps if you have the following things:20 minutes alone: This means after the children are in bed and not while sitting on the couch next to your partner, roommate, or other family member. This is a solo activity focused on your worries only. Have some water nearby: Worrying is work and you may feel many other emotions that may result in physical responses like crying, coughing, nose dripping, or other. Taking a sip of cool water can help to calm things down during this process so you can stay focused. Do this in a separate space from where you work: You don’t want to worry in the same space you work because it creates a negative association to the space and gives off negative energy. Carve out somewhere else in your home, the closest coffee shop, in your car, or during one of your walks to maintain focus.12. Don’t Forget to Eat Healthy and Stay HydratedEating healthy and staying hydrated can have a significant impact on your ability to concentrate and maintain focus. One study demonstrated dehydration’s direct relationship with brain function decline by showing that as the participants lost more water (ie. became increasingly dehydrated), they increasingly made more errors during attention-related tasks. Staying hydrated according to the general recommendation from The U.S. National Academies of Sciences, Engineering, and Medicine, means consuming (in total):11.5 cups (2.7 liters) a day for women15.5 cups (3.7 liters) a day for men (Strelciuc Dumitru / Getty)This includes fluids from water, but also beverages like teas and juice, and from foods. It’s estimated that most people get an average of 20 percent of their water from the foods they eat. Eating healthy means getting a variety of fresh foods into your daily diet and also not letting yourself get hangry (hungry and angry). Make eating a regular (and ideally pretty consistent) activity. You can start by choosing more vibrantly colored foods more often and trying to reduce the amount of highly processed foods and convenience or fast food items you consume. Some foods that are particularly good for brain health and focus include:Fatty fish like salmon that are rich in omegas (good for brain health and reducing distracting migraine pain)Blueberries, pumpkin seeds, and dark chocolate which are all rich in brain-healthy antioxidantsWalnuts (they look like a brain for a reason)Still Not Feeling Focused? While it can be difficult to pinpoint, there is always at least one reason behind your distraction when you’re trying to learn how to focus better. You may need some more time to practice and strengthen your focus muscle. Give yourself some time to adjust. However, if you have tried making realistic changes to your daily life, have given them some time to make a difference, and still can’t seem to focus, it may be time to talk to your doctor. Certain health conditions even beyond ADHD, including mental health conditions like depression, anxiety, and substance use disorder can interfere with your efforts to focus and increase your self-discipline. The good news is that help is available for focusing issues related to health conditions. Whatever’s stopping you from focusing, know that there is a solution.

Developing Self-Discipline: A Comprehensive Guide
Diet & Exercise

Developing Self-Discipline: A Comprehensive Guide

There are plenty of misconceptions about discipline. The word alone might conjure images of unforgiving high school teachers or being told off by people of authority. Self-discipline, then, might appear heartless or harsh, a way of relentlessly pushing yourself or keeping yourself in line. However, to practice self discipline, and to find ways to improve your self discipline over time, can be a vital part of achieving your goals and living a life of purpose. From this perspective, building self discipline is a quality most people should want to cultivate in themselves. Improving on your own: Self discipline todayAt times, self-discipline can feel like an impossible task, while a lack of self-discipline can become a reason to be overly self-critical. If you’re lacking in self-discipline, start by accepting where you’re at. Allow the frustration to be a catalyst for change, and know that self-discipline is a skill that can be learned. Here, we’ll explain how.We’ll provide you with an overview of the nature of self-discipline, along with practical tips to start integrating healthy habits into your day-to-day life. We’ll explore a few myths that can keep you stuck, as well as a few tweaks that will help you build momentum and belief in your ability to be self-disciplined.What is self-discipline?Let’s start by defining exactly what self-discipline is, and the difference between it and self-control. Although they’re very similar, there is a difference. The definitions provided by the American Psychological Association are:Self-discipline: “resolute adherence to a regimen or course of action in order to achieve one's goals.”Self-control: “the ability to be in command of one’s behavior (overt, covert, emotional, or physical) and to restrain or inhibit one’s impulses. In circumstances in which short-term gain is pitted against long-term greater gain, self-control is the ability to opt for the long-term outcome. Choosing the short-term outcome is called impulsiveness.”Another way of phrasing this is that self-control is the opposite of acting on impulse. It’s a form of restraint that arises in situations where there is a temptation. Examine your own life, and you’ll find that there are any number of examples where this could apply. Think about your exercise habits, your addiction to junk food, your ability to stay focused and stay motivated, and the type of decision making skills you have. Do you have the power to stop a bad habit, and encourage good habits? A lack of self-discipline is acting in a way that prioritizes short-term pleasure over long-term gain. Self-discipline is the commitment to making these behaviors and habits part of your toolkit.Why is self-discipline important?Any meaningful goal requires some element of struggle or short-term sacrifice to attain. This includes daily activities and life milestones. For example, imagine you get hungry. You have all the ingredients in your fridge to make a healthy, nourishing meal. An effort is required to prepare and cook the food, but the result is a delicious meal at the fraction of the cost of eating out. Not only do you save money, but you add healthy eating habits to your life, a great thing for your mind and your body.Another example: You decide you’d like to wake up early on weekends and start a new hobby. Self-discipline is required to turn down opportunities to go out late partying the evening before, it’s required to make sure you wake up on time, and it’s required to turn away from the million tiny distractions along every step of the way.Self discipline is important because it can apply to any part of your life. Want to quit smoking? Limit your online shopping? Learning how to be more disciplined and remove temptations is one of the most important things you can do. The power of self control(Getty)Finding ways to improve your self-discipline is increasingly important because we’re living in an age where we’re conditioned for instant gratification. We’re able to order almost any product online for next-day delivery, stream any film, TV show, or song immediately, even contact someone on the other side of the world in seconds.While there are benefits to this streamless convenience, there are downsides when it comes to self-control. “The need for round-the-clock connection not only makes people more impatient, it also robs them of time for quiet reflection or deeper, more critical thinking,” Ronald Alsop writes for Bucknell University. “They tend to want constant stimulation, have less impulse control and get distracted more easily.”Unsurprisingly, a study from last year has demonstrated a link between smartphone usage and impulsive behavior. “Our findings provide further evidence that smartphone use and impulsive decision-making go hand in hand and that engagement with these devices needs to be critically examined by researchers to guide prudent behavior,” the authors wrote.There’s good news and bad news. I’m a bad news first type of person — we live in a culture that primes us to seek instant gratification. Our environment is rich with elements that don’t promote self-discipline. The good news? A little self-awareness goes a long way. And when you know what’s holding you back, you get a better idea of how to move forwards.Two types of self-discipline: Compassionate and militantA misconception with discipline is that it's extreme. What comes to mind might be the 4AM wakeups, cold showers, and hyper-productivity for successful people. I’ve been there, and although I enjoyed it for a period of time, eventually I felt the negative impact and decided to find a healthier approach to self-discipline.It turns out that, like many areas in life, self-discipline is a practice of balance.During a session with my coach, it surfaced that my approach to self-discipline was unforgiving. I was using the label of self-discipline as a way of pushing myself excessively — discipline had become a form of perfectionism. In that session, my coach asked me to personify the part of my psyche responsible for discipline.What came to mind was the drill sergeant from Full Metal Jacket. My approach to self-discipline was self-critical. I was pushing myself to succeed. I discovered that this militant approach was developed as a coping mechanism from when I had depression; I knew I needed to become super disciplined to set up healthy habits, such as giving up alcohol, meditating regularly, and eating well.Eventually, I realized this approach was creating high levels of stress. Then I had a huge insight: my self-discipline was lacking compassion. What if I could be self-disciplined with compassion? I started to view discipline as compassion for my future self.This shift in perspective encourages self-discipline in a more relaxed approach. The discipline to exercise or eat well, for example, can be undertaken with a sense of joy, knowing your future self will reap the rewards. Keeping your future self in mind allows you to find the motivation to have the required to carry out activities and make the active decisions that prioritize long-term gain over short-term comfort.Two perspectives: Moving away and moving towardsBuilding upon the above perspective shift, it’s worth exploring the polarities of self-discipline. Typically, the motivation for setting goals comes in two forms: moving away from something undesired, or moving towards something desired. The foundation of Acceptance and Commitment Therapy (ACT) is to connect deeply to values and to focus on moving towards who you want to be, and how you want to act.So often in life, we act in order to move away from unwanted emotions. This creates a passive, reactive way of living. We feel restless or bored, so we pick up our phone, watch Netflix, or browse social media. We wish to avoid feelings of anxiety or stress, so we do all we can to avoid conflict or difficult conversations, at the expense of our needs.This is where values play an important role in living the life you truly want. If you value productivity, for example, you can connect to this value when looking to wake up early, or say no to some opportunities in order to pursue your goals. Having fewer distractions and creating more time for achievements is a way to accomplish your to-do list.This shift is deeply rewarding, because it influences each and every decision you make. Every choice becomes a purposeful act in aligning with values. The discipline to connect in this way then leads to freedom.To practice self-discipline is to gain freedomSelf-discipline and freedom seem like contradictory terms. If you’re disciplined, aren’t you lacking in spontaneity, and choosing structure and focus ahead of freedom? In the words of Leonardo da Vinci: “You will never have a greater or lesser dominion than that over yourself...the height of a man's success is gauged by his self-mastery; the depth of his failure by his self-abandonment.”It’s safe to say da Vinci knew a thing or two about discipline, as a renowned polymath who created incessantly in a multitude of fields. Self-mastery requires many things, including awareness and inquiry. But self-discipline is the will to choose to honor oneself and your goals. Life can easily feel chaotic and out of control. Yet gaining self-mastery through discipline is one way of gaining a sense of empowerment over life. For example, having the discipline to set boundaries or create a new habit leads to living in alignment with what feels authentic. Discipline with your time means more space to prioritize what’s meaningful. That’s where freedom lies.Former Navy SEAL Jocko Willink clearly agrees — his book, Discipline Equals Freedom: Field Manual, is a bestseller. “While Discipline and Freedom seem like they sit on opposite sides of the spectrum, they are actually very connected. Freedom is what everyone wants — to be able to act and live with freedom. But the only way to get to a place of freedom is through discipline,” he told Forbes.How to develop self-discipline Hopefully, by now, you have a clearer understanding of self-discipline. You understand its benefits and the way to integrate it for long-term success. Maybe you’re even feeling motivated and enthused for making a significant shift towards achieving goals you never felt possible. Now, let’s move onto practical steps you can apply to develop self-discipline:Start by exploring why self-discipline is importantSomething brought you here, right now, to read this article on self-discipline. Why? The first step is to acknowledge the wish to develop self-discipline. The next step is to find the underlying motivation. You might feel that you’re not meeting goals you wish to achieve, you might feel you’re acting impulsively in ways that are detrimental to your physical or mental health. Either way, start by clearly acknowledging the wish to develop self-discipline. Frame this wish positively and tune into the emotionReturning to my earlier experience with militant self-discipline, the driving force was moving away from unhelpful habits. But it was done so with an undercurrent of frustration, guilt, and even fear. While the desire to move away from certain behaviors can be a catalyst to change, developing long-term self-discipline requires a positive framework and emotions. In other words — find something you feel excited for, and tap into that energy. For example, you might exercise to lose weight or to move away from poor health. But what if you could connect with a feeling of excitement and enthusiasm towards being healthy? What activities could you then do? How would your life benefit?Connect to your valuesFinding something to connect to, something to get enthused by, is supported by having clarity around your values. As mentioned above, this helps to withstand short-term discomfort for long-term fulfillment — some feat for a culture that promotes instant gratification! Values aren’t rigid, fixed labels. They’re ever-evolving networks of meaning. For example, I used to think I exercised because I valued health. But recently, I realized this value was an umbrella term. What I also value are commitment, consistency, dedication, and resilience.Visualise long-term rewards A vision of where you’d like to be acts as a North Star. Rather than move away from what you don’t want, it allows you to be pulled towards what you do. This is extra important when it comes to self-discipline, as it acts as a reminder that the perceived sacrifices or short-term losses are working towards something greater.Some questions to consider: how would your life change if you were more self-disciplined? What do you see yourself achieving? What type of person will you be? Really bring these images to life. Imagine yourself stepping into the shoes of this future vision of you.Tilt the odds in your favorIf your cupboard is filled with high-sugar snacks, it’s going to be harder to be self-disciplined with food. If your phone is on your desk, illuminating and buzzing with each notification, it’s going to be hard to remain disciplined enough to enter flow and perform deep work. The point is: there are ways to make self-discipline easier by removing obstacles.This theory is backed up by behavioral psychology. Kurt Lewin, one of the pioneers in the field, provided a framework known as force field analysis. All situations, Lewin proposed, have two forces: helping forces and hindering forces. The former helps support goals, the latter blocks goals and gets in the way.Through his research, Lewin discovered removing barriers was most effective. So consider: what barriers are getting in the way of self-discipline? For example, if you want to establish a morning routine, you’ll have to refine your evenings by going to sleep earlier. If you stay up watching Netflix, move all your digital devices outside of the bedroom! And, in the morning, wait until your routine is complete to turn on your phone.Reframe the behaviors you’re looking to avoid or encourageThe marshmallow test is one of psychology’s most well-known tests. Conducted in the 60s and 70s by Walter Mischel, the experiment involved telling children that they could eat one marshmallow placed in front of them, or two later, if they were patient and waited. The children who resisted the temptation displayed lots of positive outcomes later in life.Mischel found that a common trait in those with resistance was to mentally “cooling” the “hot” aspects of the temptation. Creating mental distance — for example, imagining the marshmallow as a cloud — leads to greater resilience. “If we have the skills to allow us to make discriminations about when we do or don’t do something, when we do or don’t drink something, and when we do and when we don’t wait for something, we are no longer victims of our desires,” Mischel told the New Yorker. Habits, habits, habitsThe above point leads us nicely into this step — building healthy habits. The more ingrained certain behaviors become, the easier they are to stick to, and eventually, they become second nature. By being conscious about your habits, and making sure they align with your goals helps to internalize self-discipline.Consider what habits you can look to cultivate to support your goals. This includes habits that remove barriers and those that make the attainment of your goals easier. These don’t have to be significant. As James Clear says in Atomic Habits: “All big things come from small beginnings. The seed of every habit is a single, tiny decision.”Even seemingly small habits, such as getting your running outfit ready and waiting the evening before a morning run, or placing your alarm clock over the other side of the room to make sure you get out of bed on time, pay off big-time in the long-term.Consciously work on delayed gratificationThe marshmallow test is a nice metaphor for the value of delaying gratification. In the experiment, the reward was double the amount of marshmallows. In life, there are many “double marshmallow” rewards that follow delayed gratification (bare with me). The ability to delay rewards can’t be understated — a recent study published in the journal Frontier in psychology found delayed gratification to be one of the most important indicators of success.This is developed like a muscle. Keep strengthening your ability to delay gratification, and you’ll find that it becomes second nature. To start with, though, consciously make the decision to work on this. Don’t go all-out from the beginning — if you find yourself eating chocolate daily, see if you can move to every other day, and work up from there.Or try starting with one activity. A few years ago, I decided to join an old-school video rental store. I was practicing delayed gratification, and I wanted to experiment with the difference between this approach and browsing Netflix. I’d choose an evening to watch a film, then travel to the store, spend time browsing the aisles, pick one film on Blu-Ray, travel back, and make a ritual out of the process.Admittedly, this confused some of my friends. But the whole process was worth it! By being mindful of each step and fully committing to one movie, I enjoyed the experience so much more than randomly choosing a film at the click of a button.Keep compassion in mindEven a self-discipline regime requires a healthy dose of compassion and some well-deserved time off. This isn’t about being super strict, 24/7, but getting the balance right so you feel good about your ability to stick to goals and overcome short-term pleasure for long-term fulfillment. Trying to be disciplined all the time is likely to lead to burnout, so remember to take breaks.Above all else, always keep one eye on the vision you’re working towards, and the “future you” who will benefit from those actions. As an additional step, I like to acknowledge my past self when I receive the benefits of hard work I’ve put into the past. It can be as simple as enjoying leftovers from a meal you cooked the evening before. The aim is to build a feedback loop, where you look forward to helping yourself and thank yourself for doing so.Perhaps the biggest area of compassion, though, is when it comes to lapses in discipline. For me this was the biggest indicator I needed to ramp up my self-compassion — each time I’d “fail” in being disciplined, I’d be overly harsh on myself. So remember, you’re only human. And if you slip up, forgive yourself, and get back into your routine as quickly as you can.Take time off to indulgeIn psychology, ego depletion is the term given to the phenomena where willpower decreases over time. In other words, willpower comes from a place of limited resources. Part of having compassion on the path of developing self-discipline is to understand that there is space for time away from self-discipline. This is a practice to integrate into your regime. You can view it as a “cheat day,” though it doesn’t have to be exclusively related to food.That means if you’re dieting and exercising, enjoy the occasional treat or break from the gym. If you’re studying, find time for play. Self-discipline doesn’t have to come at the cost of fun! But you’ll find, over the long term, if you’re able to increase your self-discipline, you’ll be able to enjoy the times you enjoy even more.Have you been strict with your media consumption? Indulge in a binge-watching session! Been exercising and eating well? Take a session off the gym and enjoy a takeaway. Even Cristiano Ronaldo, one of the world’s most elite athletes, enjoys pizza as a guilty pleasure! In conclusionIn a world of increasing comfort and instant gratification, a lack of self-discipline is becoming the norm. But you’re not here for that, are you? In order to work towards meaningful goals, a healthy degree of self-discipline is required. The aim isn’t to become super militant or unforgiving towards yourself, but to introduce more self-serving habits and behaviors.The beauty of self-discipline is that it’s reinforcing. Once you begin to prioritize long-term goals, the sense of fulfillment in itself will act as a reminder of why you made those small short-term sacrifices. That, in turn, will increase the intrinsic motivation towards having self-control.As these behaviors become habitual, self-discipline will become your second nature, giving you a renewed sense of purpose and a sense of freedom.

Flow State: How to Get Into It & How to Benefit from It
Mental Health

Flow State: How to Get Into It & How to Benefit from It

Suddenly, perception shifts. The outside world disappears. My mind falls still. I’m completely absorbed in the writing process, immersed in the fountain of words flowing from mind to screen. My fingers dance across the keyboard, moved by an electrifying force seemingly outside of myself. I’m not thinking about what to write, it's writing itself. I feel joy. This is it. I have arrived at the elusive elixir of life: flow state.Forgive me for the over-poetic introduction, but as fellow writers will understand, being in flow with writing is one of my happiest experiences. The same goes for artists oozing their creative passions onto canvas, athletes single-handedly leading their team to victory, musicians merging with the melody, programmers coalescing with code, ro book-fanatics disappearing into worlds of fiction.Most people experience flow state from time to time. But it is far from a mysterious, elusive experience. The information on flow state is an interesting subject to study, and an enriching experience to be a part of. So, if you want to know more about how a psychological flow occurs, want to know more about flow research, or are looking to add more flow state to your life, this guide will show you how. What is flow state in everyday life?(Thomas Barwick/Getty)Experiencing a state of flow, whether as an individual or as a part of “group flow,” is one of the most interesting parts of the field of positive psychology.The term was first applied in 1975 by the pioneer of flow literature, psychologist Mihaly Csikszentmihalyi, and popularised by his book, Flow: The Psychology of Optimal Experience (1990). As the title implies, Csikszentmihalyi (pronounced: cheeks-sent-me high) was driven to the field of psychology to unlock the secret to what makes people happy in their day-to-day lives.Born in Hungary, Csikszentmihalyi was affected by seeing those around him attempt to repair their lives following World War II. He moved to the US to study and was particularly inspired by artists and creatives, who appeared to have access to a type of inner-fulfillment from their work, that didn’t require wealth or other conventional means of happiness.Csikszentmihalyi began to research experts from all fields, from poets to chess players, to surgeons and composers, who began sharing similar experiences of a trance-like state of complete absorption, one of ecstasy and timelessness, one in which you are completely involved in your task, have almost no self-consciousness about your actions, and lose track of everything outside of your focus. Some forgot to eat, drink or sleep due to their level of immersion in their work. Eventually, Csikszentmihalyi explored more diverse demographics — from Italian farmers to Navaho sheepherders — all of whom spoke of similar experiences when performing at their best. Clearly, experiencing flow can happen anywhere, any time.The common metaphor of being carried by water, or creativity “flowing out,” of feeling “in flow”, inspired Csikszentmihalyi to name these experiences the “state of flow.” You might equate the state of flow to being in the zone. It’s the experience of full concentration, hyperfocus, and attention on a task. It’s crucial for deep work, high levels of creativity, and productivity. Csikszentmihalyi discovered that, unlike switching off or relaxing, the most enjoyable experiences usually involve some degree of challenge and effort.Benefits of achieving flow stateAs Csikszentmihalyi writes, “one of the most frequently mentioned dimensions of the flow experience is that, while it lasts, one is able to forget all the unpleasant aspects of life.” Although it's tempting to see the act of achieving flow purely as a productivity tool, research into flow has shown its positive impact on overall wellbeing. Flow is mostly intrinsically motivated, meaning the task itself is a big part of the enjoyment.Flow is “an activity that produces such experiences is so gratifying that people are willing to do it for its own sake, with little concern for what they will get out of it, even when it is difficult, or dangerous.” Consciously integrating flow state is a beautiful tonic to the time-obsessed, always switched-on fast-paced culture.Anyone on the path of personal growth will benefit from flow state, too. Abraham Maslow’s description of self-actualized behavior involves making the optimal use of one's potential, which studies have linked to flow state. Unsurprisingly, research has found that flow experiences are linked to:Greater happiness and satisfactionImproved performance: this covers all fields, from artists to athletesHigher levels of creativityImproved learning skill levelHigher levels of purposeImproved motivation6 characteristics of how flow occurs(Sam Edwards/Getty)Flow state isn’t only for an exclusive group of high-performers. All of us experience flow occasionally. The skill is identifying and learning how to increase its frequency by understanding what circumstances lead to this type of optimal experience. To start by identifying flow states it’s useful to know common characteristics. Csikszentmihalyi and Jeanne Nakamura identify six factors that make up the flow experience: Absorption: In this stage of flow state, you become hyper-focused on the present moment.Merging of Action and Awareness: When you achieve flow, you become “one” with what you’re doing, acting in a way that feels automatic and spontaneous.Selflessness: Your sense of self dissolves, which includes any self-critical inner-commentary.The Paradox of Control: Despite feeling on autopilot, there’s a sense of assurance and ease in what you’re doing.Timelessness: Along with selflessness, past and present also seem to disappear, moving you deeper into the present moment.Intrinsic motivation: The activity is inherently rewarding, or “autotelic” (containing its own meaning or purpose).To achieve flow is to find peak experienceAlthough each of these experiences can sometimes be experienced independent of each other, with Csikszentmihalyi’s flow state, they are all present. Looking at the above list, it’s not surprising that flow states are so desirable! They share many similarities with Maslow’s peak experiences, which he described as “the most wonderful experience(s) of your life: the happiest moments, ecstatic moments, moments of rapture.”However, while flow states can lead to peak experiences, not all flow states are outstanding, life-defining moments. Instead, they’re much more common, even daily experiences for those who are able to enter “the zone,” sometimes for a few moments at a time.The four stages of the flow cycleIt helps to understand what Harvard professor Herbert Benson discovered as The Flow Cycle. His research has displayed the effect flow has on the brain’s neurological processes. As a result, Benson distinguished the four different stages in the cycle as:Struggle: Flow typically begins with a fairly unpleasant state. Because a certain level of challenge is required to activate peak performance, the process starts by overloading the brain with information. As the learning stage unfolds, there’s a chance of feeling frustrated or impatient. This can include researching, learning a new instrument, physical training, etc.Release: After the intensity of the struggle period, the next stage in the cycle involves switching off. This requires taking attention away from the task, which gives time to tap into the subconscious mind.Flow State: Returning to the activity after the release stage provides an opportunity for the magic to happen — laser-like focus and the loss of time. At this point, feel-good chemicals are released into the brain, including dopamine. Research has also defined flow as a spectrum, from micro-flow to macro-flow, depending on the intensity of this stage.Recovery: It’s common to associate recovery with physical training, but flow states require recovery time, too. Due to the processes the brain goes through, there comes an inevitable crash. This is time to step back and decompress.Understanding these cycles is important, along with putting the experience into perspective. In the world of productivity hacks and a craving for optimal performance, it’s good to keep in mind that flow state is a transient, temporary experience.The shadow of flow stateAt Goalcast, we like to explore the nuances of topics, offering as comprehensive an overview as possible. Before moving on to tips on how to get into flow state, first, a quick detour to the shadow of flow. Because of the level of enjoyment with flow states, some people end up chasing the “high.” But the flow state is not something to be experienced consistently.According to Csikszentmihalyi: “While flow is a powerful motivator, it does not guarantee virtue in those who experience it... like other forms of energy, from fire to nuclear fission, [flow] can be used for both positive and destructive ends.” In The Rise of Superman, Steven Kotler, a modern pioneer of optimal performance and flow state, agrees, warning of a “serious dark side of flow.”Because of the above stages, and the neurological processes, flow state can become a form of escapism. Jamie Wheale, the director of the Flow Genome Project, also warns that flow can produce “bliss junkies,” who are people who “think the magical ease of the flow state is the goal. When they confront the difficulty of the day to day, they’d rather reach for a pill or a new lover or another meditation retreat than get down to hard work.”Studies have linked flow state to addictive behaviors, such as online gambling. Others found flow states can reduce risk awareness and lead to riskier behavior, for example with rock climbers or those involved in extreme sports. This is a valuable reminder to remain dedicated to self-actualization as an ongoing process and to integrate flow into your life. With that in mind, let’s explore the best way to do just that.What criteria help us achieve it?One of the key elements in how to achieve flow state is the level of challenge. When a challenge is too demanding, it can become frustrating and tempting to give up. If the challenge is too easy, it’s easy to lose focus or become disinterested. Csikszentmihalyi identified that the experiences leading to flow state weren’t passive, relaxing activities, such as watching TV, but those that made use of skills. In the diagram above, you can see that flow is the sweet spot between the level of challenge, and the level of skill. Flow state is intrinsically motivated, which means the activity itself has meaning. However, the original flow theory suggests three criteria that are required to enter flow state:Structure and direction: it helps to have clear goals for the activity, with a clear sense of progress.Clear and immediate feedback: this allows for performance to be adjusted as demands change, which in turn maintains the flow state.A balance between perceived challenge and perceived skill: keeping the above model in mind, flow is best achieved when the person performing the activity feels capable of completing the task, even if extremely challenging.Over the years, these conditions have been critiqued and built upon. In 2013, Dr. Owen Schaffer expanded on the original model. He identified 7 behaviors that help achieve flow state, which are:Knowing what to do: this requires clarity around what action needs to be taken. Are you clear on what to do? Do you have an adequate level of knowledge?Knowing how to do it: developing skills and understanding is often required. For example, unless you’re a musical genius, it’s highly unlikely to experience flow the first time you pick up a new musical instrument. But, having developed new skills, and knowing how to play, flow becomes possible.Knowing how well you are doing: it’s useful to have a feedback-loop of understanding to know you’re doing the job well. This in turn creates more motivation and higher chances of achieving flow state in everyday life.Knowing where to go: this is related to goal setting, and having a clear idea of the overall purpose of the activity at hand. What North Star inspires you?High perceived challenges: having a constant willingness to challenge yourself, and step outside of the comfort zone into the growth zone, is a hallmark of achieving flow state.High perceived skills: this includes the desire to approach skill development with a growth mindset. Are you motivated to refine your craft? If you’re an athlete, that might mean dedicating yourself to beating personal records. Or if you’re a writer, looking at ways to refine your craft.Freedom from distraction: modern living is full of distraction! But flow state requires time away from mobile phone pings and social media notifications. Setting aside time, free from external temptations, is a powerful tonic for flow state.Hopefully, these descriptions are useful in giving a fuller picture of what flow state is. You might be questioning what activities in your life are primed to enter “the zone” and enjoy the benefits of flow. Before providing tips on how to get into flow state, let’s explore more real-life examples. Examples of activities in which you can experience flowAs previously mentioned, most people experience flow from time to time. Once identifying what flow feels like, and how to get there, the next task is to increase its presence. But where are you likely to experience flow? Studies have found flow appears in a diverse selection of activities, including:Music: one of the fastest portals to an experience of flow. There are numerous studies showing positive correlations between both playing and listening to music. Although it might seem obvious that finding rhythm while playing music would induce flow, studies have found that flow can be more intense while listening alone.Information technology: this includes a range of activities, from video games, word processing, programming, visual design, and online research (as someone who often falls down Google rabbit holes, I can confirm).Sports: perhaps one of the most well-known vessels for flow state, sports of all kinds can trigger the sense of timelessness and optimal performance. This isn’t only for athletes but applies to anyone.Learning: considering all of the benefits of flow, it’s a no-brainer that it plays a role in learning and education. In particular, getting into the flow state while studying develops persistence and commitment.Hobbies: there also appears to be a sense of what Taoism calls “effortless effort” with achieving the flow state. This is most clear when it comes to hobbies, those tasks you become completely absorbed in, whilst having fun.Now there’s only one place left to explore: the nitty-gritty, the practical, the ways you can invite more flow.How to get into flow state: 8 practical tipsAs Steven Kotler says, “flow is still a happy accident when it happens. All we can do is make you more accident-prone.” Keep in mind there are no hard and fast rules to guarantee flow state. Instead, you want to set the environment and mindset to invite flow with ever-increasing frequency. To do that, here are 8 practical tips.1. Keep a flow journalIf you’re still familiarising with flow, it helps to begin by noticing the times you effortlessly fall into the state. Is this something you notice with physical challenges? Creative expression? Intellectual challenges? Listening to or playing music? Notice patterns of when you’re most likely to experience flow, and distill what you can from those moments. Is there a particular time of day? Are there common threads you can learn to apply more frequently?2. Practice mindfulnessAt the core of the flow state is complete absorption, or concentration, in the present moment. It stands to reason, then, that the practice of mindfulness is a useful tool to invite more flow. “The concepts are very similar,” Ellen Langer, Harvard professor and author of Mindfulness, told the BBC. “The major difference is that mindfulness is a state of mind that is available to everybody virtually all the time. It’s not an unusual thing.”Langer’s approach to mindfulness differs from Eastern meditation practices. It’s as straightforward as looking for the novel in every moment. “Looking for new in the familiar leads us to be mindful,” Langer adds.3. Minimize distractionsThis tip flows (see what I did there?) nicely from the first. A first step in minimizing distractions is usually looking at our immediate environment. For example, making sure your workspace is free from clutter or temptations. Turning off your phone. Logging out of email. These are all highly useful tools. However, the same applies to internal distractions: thoughts that take us away from the present.Minimizing distractions, then, involves a mixture of mindfulness, to avoid being carried away by thoughts, and the physical environment. Can you set aside a few hours with your phone switched off, or, better yet, in another room? Do you have a designated space where you won’t be disturbed? Are you “decluttering” your mind?4. Avoid multitaskingAs flow state requires a level of hyper-focus on a task, multitasking is one way to prevent ever reaching the enjoyable depths of absorption. Studies have found that multitasking can reduce productivity by up to 40 percent. The term multitasking has even been challenged, as technically, our brains only handle one task at a time. Even when we feel we’re multitasking, we’re actually rapidly “task-switching.”For the best chance of entering flow state, dedicate yourself fully to the activity. Cal Newport introduced the concept of deep work in his bestselling book of the same name. He distinguishes this from shallow work, and defines it as “professional activity performed in a state of distraction-free concentration that pushes your cognitive capabilities to their limit. These efforts create new value, improve your skill, and are hard to replicate.”Deep work is a form of flow that promotes high levels of productivity and satisfaction. It pays to start small — say 30 minutes of distraction-free focus — but can be developed over long periods. As a writer, spells of deep work are essential to my practice. On a good day, I can write in flow for a maximum of 2 hours, before needing a break. With that in mind, I schedule writing time in 2-hour blocks.5. Don’t be distracted by timeThis is a personal one, but something I find highly valuable. My nature is to be hyper-aware of the time. I’ve had to do a lot of work around my planning and scheduling tendencies. However, if I’m excessively concerned about the time, I find it harder to concentrate on the present. When I wish to enter flow, I focus on duration, rather than the time on the clock.For example, my 2-hour writing blocks will be timed, so I know when the two hours are up. During this time, I don’t wear a watch and hide the clock on my computer. That way, I’m not tempted to glance up to see how long I’ve been writing (or how long is left of that shift). Equally, because I have a timer set, I know I don’t have to worry about running over. Then, I find the state of timelessness easier to access.6. Nourish the bodyIn an era of hyper-productivity, it can be tempting to choose output over wellbeing. However, you perform at your best when adequately nourished, and well-rested. Remember the stages of flow above? They include recovery for a reason. By exercising, eating well, getting plenty of sleep, staying hydrated, you’re more likely to be at your sharpest and increase the likelihood of flow.7. Tune into the bodyNot all flow activities are exclusively cognitive. As someone who spends a lot of time in the world of ideas, researching, writing, and thinking, I find the experience of flow outside of mind to be some of the most rejuvenating. With the practice of mindfulness, it pays to deeply tune in to the body whilst engaging in physical activities — whether sports, running, weight lifting, yoga, or walking in nature.Taoist philosophy of “going with the flow” is perhaps the truest ancient philosophy of such states. Lao Tzu talks of wei-wu-wei, or doing, not doing. In an introduction to the text, Stephen Mitchell explains this process, poetically capturing how flow can be experienced through the body:“A good athlete can enter a state of body-awareness in which the right stroke or the right movement happens by itself, effortlessly, without any interference of the conscious will. This is a paradigm for non-action: the purest and most effective form of action. The game plays the game; the poem writes the poem; we can't tell the dancer from the dance.”8. Set up flow triggersOver time, flow state becomes easier to access as you understand what circumstances best encourage those happy accidents. Steven Kotler notes the importance of flow triggers — ways to direct us toward the present, so flow becomes more likely. As you understand what works for you, you can almost reverse engineer flow by setting up those triggers.It’s easy to passively wait for flow to arrive, that blissful moment where you’re carried away by the divine force. But triggers shape your environment and mindset, whether the state is present or not. For example, my morning writing routine begins post-meditation. Before checking social media, email, or my phone, I’ll brew a coffee, sit down, put on my headphones, and write.The times I feel ready to step into flow with ease are rare. But, by setting up these triggers and having worked to cultivate flow over time, the majority of the time, once I’ve started the task, I’ll eventually enter the elusive state.In conclusionFlow state is synonymous with optimal or peak performance. It’s an experience of enhanced awareness, joy, even ecstasy. There are many benefits from integrating flow state into your routine, not least due to the benefits on wellbeing. Finding the sweet spot of tasks that challenge you and use your skills adds to a sense of purpose and fulfillment.Yes, it can boost productivity and help you get more done. But perhaps more importantly, it can help you tap into the state of playfulness and fun, and remind you of the simple joy of being present and engaged with life — a worthy discovery ignited by Csikszentmihalyi’s noble mission to explore the meaning of happiness.To keep this journey of self knowledge moving, check out our piece on the importance of shadow work.

What Happened When I Stopped Checking My Email at Night?
Mindset

What Happened When I Stopped Checking My Email at Night?

At a cafe table, at sunset, in Copenhagen, my partner and I shared the uncomfortable silence. I had broken one of our cardinal rules for meals by looking at my phone — and worse, checking my email. Though we both lead very busy and successful careers, the time we have to reconnect over food is reserved for us, and even if we only have twenty whole minutes to down something quick, we use the time to be device-free. But, in the true essence of an entrepreneur, I felt the need to "check in" because, thanks to a time difference, the United States was in full working mode while Denmark was clocking out for the day. It wouldn’t have been a big deal — and he likely wouldn’t have noticed — if I didn’t open my inbox to see a (rather rude) email from a client. It put me in a sour mood and supercharged my anxiety, leaving me unable to focus on anything else.Ever-calm and patient — two qualities I don’t relate to — my partner reached for my hand. He asked a question I’ll never forget:“But what would change if you didn’t read that email until tomorrow morning?”For a moment, my anger spiked: didn’t he get frustrated with work sometimes, too? Wasn’t I there for him when he was nervous? But before I responded with something sassy, I took a sip of my aperol spritz and actually gave thought to his inquiry: if I didn’t see this email until the a.m. — was anything going to be different? Was I really going to rush home right this second to clear up a few questions on my (perfectly fine) article? The answer was clear: I’m not a news writer, so why am I acting like one?I was two years into being my own bossThat simple exchange had a lasting impact on how I balance work and life. More than that, it affected how I manage expectations of my clients and of myself, since an non-traditional job doesn’t always come with a rule book. Though I did hustle hard to build a career that’s flexible and on my own terms, the same is true for much of the world, outside of the United States. Many companies encourage their employees to invest in their families and to truly sign-off when they’ve finished their meetings of the day. In France, it’s illegal for bosses to expect you to answer email after workIn my partner’s home country of Denmark, it’s rare to be asked to work overtime. None of the friends we have visited there — from lawyers to bankers — harp on about their inboxes. They simply log out. Though it isn’t always 100 percent achievable and the hours are never consistent, once I close my laptop for the day… I don’t look at email again. The change it’s made in my work ethic, my happiness, and my ability to focus has been tremendous. Here, a few learnings I’ve developed since imposing this rule on my workflow:I’m more productiveSure, there are some days when I wake up and can’t imagine stringing sentences together, much less a full article — or three. I used to give myself an "out" by saying I could work as late as I needed to, since hey, I’m the captain of my own career. Now, I have something to look forward to: being offline for a full evening. Knowing that I won’t need to check and respond to emails, or follow-up on stories after hours challenges me to be productive from the time I wake up until I tuck myself in.I sleep betterPerhaps the biggest change of all is in my quality of rest. Before I decided checking my email wasn’t worth the anxiety it often caused, I would refresh my inbox consistently, even right before it was time to hit the hay. If there was a stressful email lurking, I would think about it, causing me to toss-and-turn and have trouble falling asleep. Now, there may be a difficult situation to wake up to, but at the very least, I’m well-rested and prepared to tackle whatever might be waiting for me.I’ve created boundaries and respectNot everyone has the type of career that allows them to be fully offline every evening. But people often create stress for themselves in an effort to show off how eager, efficient, and available they are. Though this might send a message that you're hardworking, it may not be the reputation you want to have for the duration of a contract, project, or job. By logging off and not responding until the morning, I’m setting a precedent of what I’m willing to contribute, how important it is to have downtime and that when I’m online, I’m fully there and ready for work. It was scary at first, sure, to not be "on" all hours of all days, but guess what? I’ve yet to lose a client -- and I’ve even gained a few in the process. I’m more satisfied with my work — and my lifeWhen I used to meet friends for happy hour drinks, a workout class or dinner during the work week, I would check in on my email when I went to the bathroom. You know "just in case" something was urgent. Now, when I feel that urge, I remember that unless I have a very demanding client or I expect a round of edits to come that need my urgent attention, it can wait until the morning. This makes me a more active participant in conversations with my pals and my partner. In other words: I’m more present and thus, it makes me happier.

3 Game-Changing Workplace Stressors You Can Cut Right Now
Emotional Health

3 Game-Changing Workplace Stressors You Can Cut Right Now

When summer vacation season is in full swing, it’s easy to blame tiredness, stress, and low attention span on scorching temperatures, the FOMO of your friends’ tropical vacations, and planning your own get-away. But if you’re so fried that you’re barely pushing through one day at a time at work, you might want to take a look at what’s really draining your energy levels. Irregular sleep patterns, stimulants like caffeine and alcohol, and poor diet and hydration may be the top energy zappers, but there’s plenty of hidden stressors sprinkled throughout our days, quietly draining energy levels. This is especially true for our professional lives, as technology now demands 24/7 availability, whether you’re at work or home. Cut these workplace stressors out ASAP:1. Constantly saying yes It’s great to be considered a reliable person in a professional environment. Being known as someone who’s willing to go the extra mile for great results, someone who’s there to help out a coworker in need, or someone who embraces challenging new tasks is a great way to excel.But constantly saying yes will also result in endless to-do lists, late nights and over-extended shifts, and most likely your own workload suffering. If every time you tick one item off in your calendar, two more appear, you’ll end up completely buried. That’s why you have to set firm boundaries, preferably from the get-go. When a coworker asks for help, you can still say yes, but add caveats like “I’ll be happy to help, just as soon as I finish my task,” making it clear that you’re willing to lend a hand, but your own workload takes priority.If you’re trying to get out of a constant cycle of yeses, it will take more time and negotiation to get others used to your new self-care routine — be ready for some careful negotiations.2. Uncomfortable clothingThis may come as a surprise, but clothing can be a massive background stressor, especially in a professional environment. While the rise of start-ups and the Millennial takeover of the global workforce has done away with much of workplace dress codes, many of us are still at war with our clothing throughout the day. Materials that don’t breathe will disrupt your body’s ability to regulate its temperature, while clothing that is too tight restricts blood flow and even proper breathing. Low oxygen levels result in decreased concentration and problem-solving capabilities, while overheating disrupts focus.But clothing doesn’t have to be too tight to elevate your background stress levels. An ill-fitting item of clothing can be just as disruptive: you’re either constantly pulling up your sleeves, readjusting your undergarments, tucking your shirt back in, rolling your socks back up -- you get stuck in an endless loop of fidgeting. Tight or loose-fitting shoes, high heels, or flip-flops can also drain your energy levels. Simply put, your body needs to expend more energy to get you from point A to point B if you’re perched on 6-inch heels or sliding around in flip-flops, your toes gripping the glorified slipper for dear life.3. Clutter and disorganization You might be thinking that the last thing you need is to spend time and energy you don’t have on organizing your life, but running around trying to find things, remembering meetings at the last minute and postponing projects right until their deadlines will cost you more energy, especially in the long run. If you leave all tasks and projects until the very last minute, it forces you into a work mode where you’re constantly putting out fires. Not only does this elevate your stress levels and cost you more energy, but when something unexpected actually happens, you simply won’t have the bandwidth to deal with it.But it isn't only your schedule that you need to invest a bit of time and planning into –- you should also take a critical look at your work station. You might not be consciously aware of its effects, but a messy, cluttered, or disorganized work area adds to stress, which in turn drains energy. You don’t have to go full minimalist on your work area, but even visual clutter is distracting. Try to keep only work essentials and a few personal items within your direct visual field -- everything else should be out of sight in a drawer or locker.