a typical chaotic day may make you from one meeting to another, from your phone to your computer to another meeting to play table tennis, making you feel that you have little achievement. How to manage? It's all routine. For Benjamin spall, these rituals can help us form many habits at once. Benjamin spar is co-founder of my morning routine.com, which publishes inspiring routines from best-selling authors and successful entrepreneurs. We all have things we want to start, and it's by creating a routine (whether it's in the morning, afternoon or evening) that we can more easily develop this habit, and more, become part of our lives. "Shelby Castile, a licensed therapist, believes that routines are necessary for an efficient, balanced life." "When we set up our daily lives for ourselves and our families, it gives us the security we really need," she said. When we know what we expect and what we expect, our decisions will become better and our behavior will improve. "Here are 10 daily habits that will keep you focused and productive.
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1. Although it is difficult to arrange a fixed bedtime, it has many advantages to go to bed and get up at the same time every day. You start setting your internal clock, tired at some point, and energized at some point. According to data from the National Sleep Foundation, it is currently recommended that adults aged 18 to 64 should sleep for 7 to 9 hours, and adults aged 65 and over should sleep for 7 to 8 hours. Set a time to go to bed and wake up in sync with your work or life. If you go to bed at 10 o'clock every night, you can wake up around 6 o'clock in the morning. If you are an 8:5 person, you can use two hours to prepare and start work. Adjust it to your own schedule so that it can work for you.
2. The first thing in the morning is to review your goals. If you are reading this article, you may be the kind of person who has a to-do list. You've realized that a complete agenda is easier to manage when it's written down, rather than when it's wandering in your head. You may also like the sense of responsibility that the to-do list gives you, including the sense of achievement when you are able to accomplish each task. For Sam Thomas Davis, author of decoupling: how to break bad habits and develop good ones, a strong morning ritual is the best way to get what you want because it sets the tone for the rest of the day. Equally important, he said, "I find that the first thing in the morning is to read your goals, which helps you distinguish between the important few and the trivial many and make the greatest contribution to the most important things." Now listen up: The Simpsons' author shared his interesting journey from couch potatoes to marathons. Twenty20.com/forreal
3. Exercise for 20 minutes a day increases the amount of oxygen flowing to the brain, according to researchers from the Department of sports science at the University of Georgia. This enhances brain functions associated with memory and processing. It also greatly improves your brain's ability to create new neural pathways and speed up your ability to complete tasks. Make it a habit to be active every day in order to integrate it into your life - like bathing and brushing your teeth. " "Habits in sports tend to stay active," Davis said. If we develop a habit but don't finish it, we often experience some invasive ideas until we do. "Most people become more efficient when certain other activities can be automated; for example, if we keep thinking about breathing, we can't do anything." Four. "In daily life, it's essential to constantly check yourself and reassess what works and what doesn't," Castile said. If you want to improve your work efficiency, evaluate your most basic daily life and find out how to adjust them. Reflect or document the effectiveness of your daily routine until you feel good about what needs to be streamlined. For example: if you prepared your clothes the night before, can you finish more tasks the next day? If you take an hour off at noon, can you do more work in the morning or afternoon? Or do you need to rest later so you have more morning time to improve your work efficiency? It doesn't make sense to keep a habit that doesn't actually help you throughout the day, so decide what works for you and what doesn't.
5. If you're an early bird or night owl, and night owls aren't as efficient early in the day, they might be able to finish a ton later in the afternoon. At the same time, the early bird can burn the files early, but the speed tends to slow down as time goes on. " "Doing what works for you doesn't mean doing what you want to do, when you want to do it," spall said. When we know when our production efficiency is the highest, we are on the way to improve the quality (and quantity) of production. If you're an early riser, you may want to load more to-do items early in the day, so that when you lose energy, there's not so much to do.
6. In terms of productivity, without specifying technical time, progress has brought us an incredible leap forward. Sometimes, however, the digital revolution every day can be a huge obstacle. Try to set aside a specific time of the day and don't check your phone when you turn it on. Another strategy for dealing with the "time gap" of technology is to determine the time period of the day when you view and reply to emails. This way, you won't let them be in front of you all day, taking your attention away from time sensitive work. Reconsider your shutdown time at night. "I've always advised my clients to completely remove technology from their daily work at night," Shelby said. My motto is: "you can wait for anything after 8 o'clock!" largeMost people are surprised at their sense of achievement and the work they actually do. "
7. Don't be multitasker. Research by Clifford NASS, a professor at Stanford University, found that even high-level multitasking people who are consuming information and using various technologies are not good at ignoring irrelevant, which should be an important part of multitasking processing. " "Multitasking has proven to be bad in all aspects of multitasking," he told PBS in 2009. In recent years, more and more evidences show that our brain can't handle too many multiple tasks, especially when learning new things. To improve efficiency, take time to focus on a specific task that you know requires a lot of attention. When you're doing it, don't put off big tasks to complete small ones. It's not strategy, it's procrastination.
8. Did you get up five minutes late and spend the whole day in a hurry? In those days, every time you run a red light, your clothes are still wet, because the dryer is turned off too early, and the coffee machine is broken. Try to prepare for the next day the night before, and you may suddenly feel like you're 20 minutes ahead. The night before, pack up your lunch, choose your clothes, time coffee machine, put all your food at the door waiting for you. You will have time to sit in front of every red light (even when you are on time, it seems that you hit the green light all the way)!
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9. Starting with peace
starting with the wrong foot can ruin the whole day! But starting each day in a calm, peaceful way can even make up for waking up in bed. "I often advise my clients to start the day with morning meditation or self affirmation exercises," Castile said. Take a few minutes to set a positive goal for your day and create a mantra like "I see the value of everyone I touch" or "I choose happiness." In addition, spall recommends that you use "get up as a reminder to get up, start with some light stretching, then do some push ups, and then transition to your favorite yoga pose. Or you can wake up as a reminder, take out a book from the bedside table, read 10 pages, then suddenly open the kettle and start eating breakfast, "start to calm down, you will not make mistakes!
10. In a study published in the journal cognition, the researchers asked subjects to remember the numbers in their minds for a period of time. With the ticking of the clock, the subjects' ability of remembering numbers decreased significantly. However, when the researchers asked the subjects to recall the numbers in shorter increments, they could easily recall them. The researchers suggest that completing work in a smaller amount of time and integrating breaks between tasks will improve a person's productivity. There are plenty of research institutions that also support taking a real lunch break, including relaxing, walking away from your desk during natural and quiet solitude times. When you keep relaxing and "going", you will exhaust your ability to achieve the best physical and mental state. So, do yourself a favor and get into the habit of taking a short break a day, even if it's just a 20 minute walk in the office building.
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how efficient are you?
What do you think of your work efficiency? Have you tried these strategies? Do you have a more effective way? Share your story in the comments below.