As January 2022 nears its end, have you built momentum on your goals? Or, as many of us do, have you dropped off? Allow me to share a tip with you that may help you increase your productivity.
During these past two years, I was nudged to deep clean my spaces. From my undergraduate and graduate life, I found several detailed schedules of how I spent my time. In them were breaks, classes, meals, sleep, study, work, and other activities. They were much more than a to-do list. Instead, I found chunks of activities and the time for getting them done. I suppose that was one reason I thought myself more fruitful during my university years than now. Then, there is this consideration we call age. 😉
I digress. Back to my share. One of my schedules aligns with what Nir Eyal, bestselling author, reminded me of during his 2021 WBECS presentation. Schedule everything.
Where should we start?
SLEEP. Schedule first. Then build around it. Why? Multiple research studies show the significant impact of sleep on every facet of our wellbeing – appearance, brain health, emotional health, physical health, weight, and more.
- TIPS:
- Stick with a consistent routine on this one. Say, 10 pm to 5 am. Most research suggests seven (7) hours to nine (9) hours of sleep for healthy adults.
- Consciously choose your pre-bed actions for a rested night. This means you would pause screen time at least an hour before and have little to no food about two (2) prior to sleep. In addition, to reduce the likelihood of interrupting your sleep for a bio break, reduce your liquid intake. It could also mean no exercise or caffeine or foods high in sugar, including fruits, past a certain afternoon hour. As your awareness grows, you will identify what works for optimal sleep and what does not.
- RESEARCH:
- “The Neuroprotective Aspects of Sleep” by Eugene, A., & Masai, J. (2018), https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4651462/
- Matt Walker, a sleep scientist, describes sleep as our superpower. Listen to his Ted talk: https://www.ted.com/talks/matt_walker_sleep_is_your_superpower.
What comes next?
FAMILY / RELATIONSHIPS. Whether it is work or personal, good social relationships are key to our happiness and success. Schedule activities to help you identify, build, and sustain long-term relationships.
- TIPS:
- Choose meaningful relationships.
- Remember relationships have two directions. We gain from the support of others as much as we do by supporting others.
- To build relationships at work: follow through on your commitment, know how and when to communicate, and get to know people outside of their work life to create a stronger common ground.
- RESEARCH:
- Emma Seppälä, Ph.D, is Science Director of Stanford University’s Center for Compassion and Altruism Research and Education and the author of The Happiness Track writes, “Social connection improves physical health and mental and emotional well-being.” Read the details: http://ccare.stanford.edu/uncategorized/connectedness-health-the-science-of-social-connection-infographic/
- https://www.pursuit-of-happiness.org/science-of-happiness/relationships-and-happiness/
- “Social Relationships and Health: A Flashpoint for Health Policy,” by Debra Umberson and Jennifer Karas Montez. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3150158/
- https://hbr.org/2019/07/to-be-happier-at-work-invest-more-in-your-relationships
The aim is to schedule all your activities to enhance your productivity and get more done. You can download my Weekly Scheduler to add appointments, errands, exercise, meals, meditation, relationships, social events, sleep, travel, work meetings, and more, to fill your 24 hours.