Have you considered the role your surroundings play in your everyday life? It turns out that one of the easiest ways to bring about change in our lives is actually to change our environments. What if the layout of your bedroom or the distance from your desk to the kitchen was impacting your productivity and decision making? There’s plenty of room for each of us to improve. Here’s how and why making some changes to your environment works.
Making decisions is draining. (Heard of “decision fatigue”? It’s real!) We can only make so many choices per day before we start to run out of steam and need a rest. But we’re faced with countless choices every time we wake up! Should I go back to sleep? Should I shower or brush my teeth first? What will I wear to work? Should I try out that new shortcut to the office? It can become stressful for your brain to struggle with a choice every time one of these little prompts presents itself. That’s why we rely on decision shortcuts called habits.
A habit is just a routine that you regularly perform. Most of the time we don’t even notice that we’re engaging in a habit because it’s second nature to us. And there’s a reason for that. It’s your brain saving energy by going on autopilot to perform an action without having to make a decision. That way you can use the bulk of your mental power on unique and important problems that might pop up during the day, not on thinking about when you should brush your teeth!
What does your brain’s love of shortcuts have to do with your environment? Let’s look at an example.
Your alarm clock is right next to your bed. It goes off every morning at 7:30am. It doesn’t take you long to figure out that you can smack the snooze button and go straight back to sleep with hardly any effort. Before long you’re hitting the snooze button every time the alarm goes off without even thinking about it. You’ve trained yourself to sleep in later by making your alarm easier to turn off. But what if your alarm was on the other side of your room? What if to silence it you had to stand up, walk over, and hit a button? That simple change could give you the jolt that you need to wake up and get your day started on time!
Take a look at your surroundings and ask yourself what kind of behavior it encourages. Is it more convenient for you to grab a soda from the fridge or fill up your water bottle? When you work at home, are you in the middle of distractions like the kids playing or too close to the TV? At work, does your office layout lend itself to productivity or socializing with your co-workers?
It might take some legwork to get started, but try to arrange your life in a way that makes wise decisions easier. You might be surprised by the results!
It’s claimed that doing this can boost your mood, enhance metabolism, and increase focus. One experiment even found that ice baths and breathing exercises can reduce the impact of illnesses like E. Coli.¹
But why? And more importantly before you dive into a frozen lake, how?
The science of cold showers and ice baths is actually pretty simple.
Cold showers suck. They feel terrible. The first drops of arctic water that blast your back or face seem to turn off your brain. Your heart starts racing. Your vision may get blurry. You start thinking, “how can I make this stop?” In other words, you enter full on survival mode.
And that’s one of the best things you can do for your body.
Why? Because your body floods with chemicals to make sure you survive.
Dopamine levels soar. That’s the chemical that makes you pursue goals, like getting out of the shower alive.
Adrenaline surges through your body. That’s the chemical that makes you want to move and scream and focus and escape.
Your body starts torching calories. That’s so it can maintain a stable body temperature.
And those chemicals and processes persist once you turn off the water. That fight-or-flight response gets replaced by a profound sense of calm focus that can last for hours.³
That’s not counting the mental toughness benefit. Every time you step into that stream of cold water, you’re training yourself to endure something unpleasant. You strengthen your ability to overcome fear and to do hard, yet beneficial, things.
There are some critical factors to consider…
Eventually, you’ll get used to shock and minimize the benefits. According to Andrew Huberman, a Stanford professor, you should aim for 11 minutes in cold water per week.²
Diving into a frozen lake on your first day could lead to panic and even death. Start with an uncomfortable, but safe temperature in your own shower in your own house, and build up your tolerance.
Cold showers are perfect if you need to eliminate muscle soreness. But it also impacts muscle hypertrophy, slowing growth. So if you need to quickly recover from workouts, take cold showers. But if you’re trying to gain mass, opt with your normal shower routine instead.
Cold showers provide a host of benefits, from boosting your mood to aiding in weight loss. But it’s important to start slowly and increase the intensity gradually to avoid any negative consequences. So if you’re looking for a way to improve your mental toughness and boost your productivity, add a cold shower to your routine. Just make sure you do it safely.
¹ “MR ICE: Men’s Health Chills With Iceman Wim Hof,” Alex Harris, Men’s Health, 27 Apr 2022, https://www.menshealth.com/uk/health/a758182/big-read-mh-chills-with-iceman-wim-hof/
² “The Science & Use of Cold Exposure for Health & Performance,” Andrew Huberman, Huberman Lab, May 1, 2022, https://hubermanlab.com/the-science-and-use-of-cold-exposure-for-health-and-performance/
³ “Cold Shower for Anxiety: Does It Help?” Kristeen Cherney, Healthline, June 22, 2022, https://www.healthline.com/health/anxiety/cold-shower-for-anxiety
Research has shown time and again that your work environment plays a critical role in your level of focus, analytical thinking, and creativity.
So if you have the freedom to do so, here are a few ways to spice up your workspace to maximize productivity.
It turns out that standing desks aren’t just a fad—they can actually boost productivity.
According to Andrew Huberman, a neuroscientist at Stanford University, research has shown that halving your sitting time at work can…
And best of all, you don’t need a fancy contraption to make it happen. Simply stack some boxes or books to lift your computer and monitor—voila! Now you have a standing desk.
At the start of your day, increasing your light exposure can boost your focus. Why? Because your body and brain are conditioned to respond to sunlight. It’s a powerful trigger that your day has started and you need to get it in gear!
So first thing, go outside and sit in the sun for a few minutes. When you’re in the office, turn on overhead lights, lamps, and ring lights. If you can, work by an open window. You might be surprised by the impact it has on your alertness and focus.
Just be sure to tone down the intensity as the day wears on so your body knows it’s time to settle down, relax, and hit the hay. Bright light exposure when it’s too late can be detrimental to sleep, especially looking at your phone less than an hour before you want to go to bed. The light shining in your eyes tells your body that you need to stay awake.
You read that correctly. The height of your ceiling can help you toggle between analytic mode and creative mode.
High ceilings tend to promote creativity and brainstorming. Low ceilings promote analytical thinking.
It’s called the cathedral effect, and for good reason. Think about how you would feel stepping into the Chartres Cathedral vs. say, your basement. One creates awe, wonder, and an appreciation of beauty. The other forces you to zero in on only what’s in front of you, like that load of laundry you forgot about.
So as a rule, try to do your creative thinking in high, open spaces. Do your analyzing in closed, dull, non-distracting spaces.
Try one or two of these strategies over the next week and see if they impact your productivity. I’d love to hear about your results!
It makes sense. Life is hectic. Schedules are full. Sometimes, you feel like you hardly have a second to brush your teeth, much less have time to sit down and enjoy a heart-to-heart conversation with a friend. And so important decisions get pushed further and further into the future.
That’s fine in some cases. Do you need to decide how to organize your garage right now, at this very moment? No, probably not.
But with something like your finances, procrastination can cause disaster. Why? Because time is the secret ingredient for building wealth. The sooner you start saving, the greater your money’s growth potential. Likewise, the sooner you get your debt under control, the more manageable it becomes.
And with your money, the stakes couldn’t be higher. After all, it’s your future prosperity and well-being that could be at risk. Procrastination is downright dangerous.
That urgency, however, doesn’t make it easier to start saving. In fact, you may have noticed that finances suffer more from procrastination than anything else.
There’s a very good reason for that. Procrastination is driven, above all else, by perfectionism. Failing feels awful, especially when you know the stakes are high. Your brain sees the discomfort of trying to master your finances and failing, and decides that it would feel safer to not try at all.
It’s a critical miscalculation. Making an attempt to master your finances can at least help move you closer to your goals. Procrastinating never does.
Think of it like this—50% success is better than 0% success.
The key to beating procrastinating, then, is to conquer the perfectionist mindset and fear of failure. It’s no small feat. Those habits of mind are often deeply ingrained. They won’t vanish overnight. But there are some simple steps you can take, like…
Break big goals down into small steps. This relieves the overwhelm that many feel when facing important tasks. As you knock out those small steps, you’ll feel empowered to keep moving forward.
Don’t go it alone. Procrastination thrives in isolation. Seek out a friend, loved one, or co-worker to help hold you accountable and share the load—even if it’s just a weekly check-in to see how each other are doing.
Work in short, uninterrupted bursts. Set a timer. Put down the phone. Work. After about 15 minutes, you’ll notice something strange happening. Time starts to either speed up or slow down. Distracting thoughts vanish. The lines between you, your focus, and the task at hand start to evaporate. You feel awesome. This is called a flow state, and it’s the key to productivity. Make it your friend, and you’ll probably notice that procrastination becomes rarer and rarer.
Now that you know the cause of procrastination, try these tips for yourself. Set a 30 minute timer. Then, break your finances into tiny action steps like checking your bank account, automating saving, and budgeting. Work on each item in a quick burst until you’ve made some progress. Then, talk to a friend about your results!
Just like that, you’ve made serious headway towards beating procrastination and building wealth. Look at you go!
That’s because passive income streams don’t require constant time and effort to maintain. Once they’re up and running, they require minimal maintenance to keep earning.
Let’s consider a hypothetical example…
Sarah and Jim are coworkers and friends. Jim is content to work from 9 to 5, five days a week, in exchange for his paycheck. He trades about half of his waking hours for his income.
Sarah, however, is more ambitious. She wants a more effective way to create additional cash flow.
So, she starts a business selling crafts online. At first, it’s a lot of extra work—she creates the products, makes the listings, runs ad campaigns, and even ships the items herself. But she’s creative and motivated, and her business grows.
It doesn’t take long before she earns enough from her business to hire an employee to help with the marketing and shipping. She can focus on what she loves—making the crafts!
But that extra pair of hands increases her productivity even further. Now, she can hire another employee to actually make her crafts.
Suddenly, Sarah is almost totally uninvolved in her business beyond high level decision making. In addition to her day job, it’s become a source of income that requires minimum upkeep. And she still has time every evening for her family and opening up new passive income streams!
The takeaway? The sooner you can create viable sources of passive income, the better! It comes down to matching your effort to your reward. It’s a chance to create impressive returns over the long-term for an upfront investment of time, money, and energy.
If you’re interested in opportunities to create additional income streams, contact me! We can discuss strategies that the wealthy leverage to create passive income.
Operating at your full potential consistently sounds too good to be true. We all want to accomplish more at our jobs and around the house. But a million little distractions always seem to throw us off course. Sure, we all have flashes of inspiration, but many of us settle for a fraction of our true capabilities.
But there’s a better way.
Researchers have discovered that high productivity doesn’t have to be limited to short bursts. There’s actually a very specific state of mind that results in stunning levels of output that’s triggered by certain psychological factors. It’s called flow, and understanding how it works may change your life.
What is flow? Technically speaking, “Flow is a cognitive state where one is completely immersed in an activity… It involves intense focus, creative engagement, and the loss of awareness of the self.”¹ Think of it like this: what’s your favorite quarterback thinking about when he’s making a game winning play? Almost nothing else besides what he’s doing in the moment. That state of total concentration on the task at hand is what defines flow. Other sensations follow. Decisions seem to make themselves. You lose awareness of what’s going on around you. Time either seems to fly by or you see things in slow motion. And, most importantly, you feel awesome. You’re “in the zone.”
Achieving flow. You’ve almost certainly achieved this flow state at least once in your life. But it probably doesn’t seem replicable. You were just on during that highschool football championship game or playing that local show with your buddies or giving that presentation. Fortunately, research hasn’t just described flow; it’s discovered a few factors that contribute to achieving peak performance.
The first flow key is to establish goals. Your brain loves objectives. It loves feeling like it’s accomplishing things. Having a clear outcome in mind will help you tune out the distractions that don’t matter and hone in on what does. Identify your desired goal, outline in detail how you’ll accomplish it, and then proceed to the second flow key.
The second flow key is the balance between challenge and boredom. Very often, facing a difficult task doesn’t naturally induce deep focus. It actually can make us feel anxious, scared, and avoidant. However, a mundane and simple activity, like washing dishes, doesn’t require the brainpower to trigger intense concentration. Flow lives in the happy medium between those extremes of crushing anxiety and mind-melting boredom. You have to have the confidence that you can actually crush the challenge at hand, but also not find it too easy or boring. Dial in your ideal difficulty level before you start a project. Expect more from your mundane responsibilities and get help for the daunting ones. Raise the stakes for your performance but make sure you don’t drown in the process!
The third flow key is immediate feedback. Let’s say you’ve hired a coach to help you master a skill. Would you prefer them to write up an annual review on your progress or give you tips, critiques, and advice as often as possible? Think about all the bad habits and practices you would develop without their regular oversight. You might discover you’ve been doing things wrong for a whole year if you’re only getting an annual checkup! Instant feedback allows you to constantly refine your process and execution while also setting up micro goals for you to accomplish. It’s a simple way to add a dash of challenge to your daily routine that locks you in and helps you achieve peak performance. Seek out frequent feedback. Ask your boss or co-workers or coach to give you critiques as often as possible. That constant stream of input will either make you feel good about what you’ve accomplished or give you new obstacles to overcome!
Achieving this state of peak performance isn’t always easy. There’s a cycle to entering flow that includes a difficult first phase. It’s hard work for our brain to enter into total focus and concentration. This first barrier is where most of us quit because intense concentration doesn’t feel great at first. But overcoming that initial resistance can open up a whole new world of productivity and performance. Use the three flow keys, push past the opening waves of discomfort and get into your zone!
¹ “Flow,” Psychology Today, accessed Sept. 24, 2020, https://www.psychologytoday.com/us/basics/flow
Maybe we’re overwhelmed by the sheer size of the task and our brains just shut down. We might have a few odds and ends to wrap up that don’t seem very important after all. Or there might be an issue that we’ve ignored for so long that we don’t even really think about it until it’s almost too late!
Most of us know that procrastination usually doesn’t produce a good result. Here’s a quick look at how procrastination works and how you can beat it!
Why do we procrastinate? There are a few reasons why we procrastinate. In general, your brain is much better at understanding the here and now than something that has yet to happen. The hassle of completing a task can seem more real to us than the future feeling of accomplishment we’ll have once everything is said and done.(1)
But it goes deeper than that. Oftentimes, we procrastinate when we associate negative emotions with a task.(2) That’s why we often put off boring or physically demanding tasks as long as possible. We might also be afraid of facing the consequences of failing at the task or being judged poorly by our peers. Putting off the task is an easy, though often costly, way of regulating those doubts and fears. But avoiding the task doesn’t normally make us feel better. Procrastination often leads to a spiral; we put off a task out of fear, feel bad about ourselves, grow more fearful, and on and on.
How to avoid procrastination There are a few strategies you can use to combat procrastination. Try breaking your tasks down into the smallest, least intimidating pieces possible and start knocking them out, one by one. That can make a big problem seem much more manageable in the short term. You might also want to reward yourself when you overcome each milestone to help you associate productivity with something positive.
But overcoming procrastination isn’t always about strategy. Sometimes we have to overcome deep feelings of fear and anxiety. Studies have shown that practices like self-compassion and re-framing an issue can go a long way to defeating procrastination. Ask yourself why you’re avoiding a task. Is it fear of your work not being recognized? Fear of being ignored? Try to work through what’s causing the slow down and recognize what’s going on!
Don’t forget to cut yourself some slack next time you hit a roadblock. It happens to everyone! Take a breath, try to understand what precisely it is you’re avoiding, and then look on the bright side of how much better you’ll feel once your work is complete!
Travelling, shopping, events, and surviving in-laws can seem like full-time jobs, leaving you stressed and frazzled. But that’s not what the holidays are about; they’re supposed to be a special season of taking time to enjoy the things and people you love and care about.
Try out these tips to take control of your time this holiday season. Trust me, your loved ones will thank you!
Write down your priorities and make a schedule <br> Make a list of all the things that you want (and need) to do for the holidays. These might be hosting a big family get-together, decorating the house and yard, attending a community parade or concert, or just enjoying some good food and drinks with friends. Mark them on your calendar and figure out what you need to do in preparation and when you can do it. Organizing a plan for how and when things get done will make you much more efficient and help prevent scrambling at the last minute to buy tickets or make reservations.
Accomplish what you can before the crunch <br> Get as much work out of the way before the holidays get hectic. Maybe that means wrapping up projects or having meetings a few weeks early, or prepping your family holiday cards a month in advance. Space out your work so that you can get the little tasks done before things start to pile up.
Learn to say no <br> This is especially important for extroverts and the super-social. Overbooking yourself during the holidays is one of the easiest ways to increase stress levels and torpedo productivity. Figure out your priorities, make your schedule, and stick with it. Tempting as it may be, saying “yes” to fifteen ugly Christmas sweater parties and eight New Years Eve bashes will whittle away your free time and limit your enjoyment of the season.
Most importantly, remember why you’re trying to use your time effectively. The goal is to make memories with the people you love by doing things you care about. Use these tips to avoid getting bogged down in the busyness of the season and to prioritize the things that matter most.
Sticking to a solid workflow? Meditation? A stress ball in each hand?
Whichever way you choose to lessen the stress (that 80% of American workers experience), there’s another stress-relieving tactic that could make a huge difference:
Relieving financial stress.
Studies have found that money woes can cost workers over 2 weeks in productivity a year! And this time can be lost even when you’re still showing up for work.
This phenomenon is called ‘presenteeism’: you’re physically present at a job, but you’re working while ill or mentally disengaged from tasks. Presenteeism can be caused by stress, worry, or other issues – which, as you can imagine, may deal a significant blow to work productivity.
So what’s the good news?
If you’re constantly worried and stressed about financing unexpected life events, saving for retirement, or funding a college education for yourself or a loved one, there’s a life insurance policy that can help you – wherever you are on your financial journey.
A life insurance policy that’s tailored for you can provide coverage for those unknowns that keep you stressed and unproductive. Most people don’t plan to fail. They simply fail to plan. Think of a well-thought out insurance strategy as a stress ball for your bank account!
Contact me today, and together we’ll work on an insurance strategy that fits you and your dreams – and can help you get back to work with significantly less financial stress.