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7 Biohacks to Make You A Productivity Machine

7 Biohacks to Make You A Productivity Machine

Have you had a freshly brewed cup of coffee this morning? If yes, then you just hacked your biology to supercharge your performance. Coffee, i.e. caffeine, is by far the easiest biohack that most people have been doing for centuries. There’s many other easy biohacks not enough people do, which can massively increase your productivity levels, starting today!

These tweaks are small enough for you to implement right away. Anyone can do them and I split each biohack into a technique for beginners (the more hesitant biohackers) and the advanced (experienced biohackers).

If your lifestyle is too complex to give all of these a try, don’t worry. Even just one of the tweaks on its own can instantly increase your productivity and performance:

1. Upgrade Your Sleep

Getting enough sleep is by far the most important investment you can make. As action-taking high performers we tend to sleep less to create more time in our day, but of what quality? Accumulating sleep debt reduces our cognitive abilities, concentration and productivity.

Fortunately there are a couple of biohacks that can help you get those precious 7-8 hours of uninterrupted sleep night after night.

Beginners can do:
Take a magnesium supplement right before going to sleep. This essential mineral boosts recovery, helps relax the body and ensures you sleep like a baby.

The obvious: wear a sleeping mask and earbuds. In terms of evolution, our eyes and ears haven’t had enough time to adapt to the ever louder noise and light pollution we live with today. So a light and noise blocker is the easiest hack to avoid waking up frequently or waking up tired.

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Advanced:
Make your bedroom a no-screen zone. Screens from our devices emit blue artificial light which can disrupt melatonin production and make it harder to fall asleep. Whilst your best bet is to stop using devices an hour or two before bed, you can also minimise the negative effects of blue light by wearing blue-light blocking glasses. Many established brands are now producing these, such as Swannies.

2. Start Your Morning On A Fresh Note

Now that we’ve upgraded your sleep, it’s time to build on that momentum by improving your morning routine too.

If this technique sounds crazy to you, consider that it is a natural way to keep the immune system in check, it helps regulate body temperature and blood glucose levels. Finally, it helps you truly wake up and get charged up for being productive.

The technique I’m talking about? It’s cold thermogenesis, by taking cold showers.

Beginners should start at:
Warm-to-cold showers. Alternating from very warm to very cold for the last few minutes of your shower.

Advanced:
Cold showers. Gradually reduce water temperature until it takes your breath away, then stay under it for a few minutes.

You can expect to feel your energy levels spike as you go on to have a productive day.

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3. Reimagine Your To-Do List

Know that feeling of overwhelm when you think of how many things you’ve got to do? This is when your productivity crashes, especially if you’re not prioritising your to-do’s. You should always be prioritising. Based on the Pareto efficiency, just 20% of the actions you take produce 80% of your results. So it’s important that you invest quality time into those 20% and allow to come up on your to do list organically.

You’ll need to be strict with yourself to really adopt this habit of focusing on fewer things to do. However, to your advantage, the brain is an ever changing canvas of processes. So don’t hesitate to start rewiring bad habits.

Beginners should start with:
Instead of the typical bullet point list, do a simple Pareto efficiency division every morning to outline what must be done vs what could be done. You should do this for at least 66 days in order to instil the habit, according to research from the UCL on habit formation.

Advanced:
Identify just ONE thing you need to do today that will get you closer to realising your goals. Not only will being so super-focussed make you more efficient, but you’ll also build up momentum by completing an important task every day, thus actually reaching the goals you’ve set for yourself. As with the beginners above, practice focussing on one thing first for at least 66 days to instil the habit.

4. Boost Your Focus with Nootropics

Nootropics, also better known as ‘smart drugs’, are supplements that enhance neurotransmitter processes in the brain. In essence they can boost your ability to focus which also impacts productivity.

Sounds risky? It needn’t be. You see, even your usual cup of coffee can be considered a nootropic.

Recommended for beginners:
Coffee. If you want an extra boost to your mental performance, add a teaspoon of coconut oil, MCT oil, or grass fed butter to your cup of coffee. These fats are broken down by your liver into ketones, the particles your brain loves, giving you an extra boost of energy.

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Advanced:
Many brands offer pill-based nootropic supplements. Some of the better known are: Alpha Brain, Ciltep, Aniracetam, Piracetam etc. All of these should be taken cautiously according to the instructions on the back of the bottle.

5. Upgrade Your Body Mechanics

We feel tired if we’re slumped in our office chair all day. Not only does bad posture cause us pain but it also makes us unable to breathe deep and thus supply the brain with enough oxygen to be productive. The key to overcoming bad posture is to hack the big chunk of your day that you spend sitting in the office – your office hours. We need to eliminate the constant sitting and move more.

Beginners should:
Set an alarm or reminder every 45 minutes to stand up and walk or stretch for 5-10 minutes.

Advanced:
Invest in a standing desk. Note that standing all day isn’t beneficial either. The key to better mobility and performance is to switch positions regularly: from standing to sitting, to walking and so forth.

6. Use Technology to Help Productivity

As noted before your mind is built on dynamic processes and your cells are refurbishing even while you sleep. You virtually wake up a new person every morning. This means you have all the power in the world to make yourself more productive. To harness that power, you need to constantly condition yourself in a variety of ways which will help you to maintain your ability to focus, achieve more and produce better results.

Fortunately technology can come in handy when you need some help with that conditioning. The following tech-biohacks are famous among productivity thought leaders.

Beginners should start with:
Use the Pomodoro timer technique to condition your mind into a routine of focussed work followed by a short rest. It doesn’t take many of Pomodoro sessions to find yourself delivering outstanding results in the same amount of time you had before but which you couldn’t use as efficiently.

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Advanced:
Listen to binaural beats. Via two different pure-tone sine waves, these beats are designed to trigger certain responses in your brain: from relaxing to working.

7. Unlock the Flow

Once you have all those biohacks listed above ready, you will experience an advanced state of focus and productivity. The last missing piece of the puzzle is achieving flow – the state where you lose a sense of time and experience pure joy in doing what you do best.

To access flow, you will need to condition your mind using similar approaches as above: you’ll need to set the right environment and avoid interruptions.

Beginners should start on:
Setting up your environment to work: no visual distractions in your sight and no phones that will buzz when you need to finish something important. Most importantly, you should concentrate on one task at a time.

Advanced:
The more time you spend in the state of flow the better able you will be to come back into that state whenever you’re working. To allow for an easy transition from distracted to super-focussed, you need to clear your mind. This is where meditation can help, independent or guided through apps such as Calm and Headspace.

Which of these are you implementing today?

Featured photo credit: Bethany Legg via unsplash.com

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Last Updated on January 14, 2019

7 Ways To Make Exercise Fun For Everyone

7 Ways To Make Exercise Fun For Everyone

From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn’t possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There’s no easy button in life.

What you need to do is exercise, which isn’t very appealing to many people. Workouts take work, so there’s already a stigma involved in going to the gym. Starting a healthy workout regimen becomes easier when you make it fun. If you want to live long and prosper, get off the couch and try these methods to turn your workout into a playout.

1. Take the scenic route.

Walking is an easy way to transition to a healthy lifestyle, and it’s free. Not only do you burn calories (check out this calculator for how many calories you burn based on your weight), but you see the world in a different way. Hiking in nature is great if you have access to it, but don’t let living in an urban area deter you from walking.

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Whenever I’m creatively stuck I get my head straight by walking a couple of miles. It’s also how I discover new paths, meet new people, and stumble upon hole-in-the-wall spots I never would have found otherwise. You could drive past the same place every day and never appreciate the beauty, nor even notice it’s there.

2. Distract yourself.

No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It’s because the pain from running that you avoid is something they’ve learned to harness to enter a transcendental state. If you’re aware of the benefits of meditation and exercise but don’t have time to do both, you can combine them, killing two birds with one healthy stone.

3. Listen to music or podcasts.

There are few experiences in life more pleasurable than turning up the music and drowning out the world around you. With so many podcasts and music apps available on your smartphone, you can easily find entertainment options perfectly suited to your personal tastes. Never worry what people may think of you when working out;instead, crank up the volume and get lost in your own world. You’ll be in shape before you know it.

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4. Bring a friend.

Some people can’t go anywhere alone. While I highly recommend dining out and seeing a movie in a theater alone, having company while exercising is very helpful. It allows you to pace yourself with someone else, and gives you a coach to motivate and push harder than you may have on your own.

Many exercises are safer when done with a friend, and some sports can only be played with another person. Involving others in your goals can mean the difference between success and failure. Just remember to continue exercising if the other person flakes, or they’ll be in control of your health.

5. Accessorize.

There are accessories that can make exercise easier, and sometimes buying a new toy can add some much-needed fun to your routine. With apps like RunKeeper and Nike+, your smartphone is capable of tracking your vitals and progress. Wrist weights can add a new dimension to your workout, and, if you exercise at night, a headlamp can help you see what’s in front of you so you don’t trip.

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For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.

6. Compete.

A little healthy competition can motivate you to push yourself further in your workout regimen. There are apps like Zombies, Run! which turns your run into a video game, and MyFitnessPal which allows you to connect with others in the exercise community. Whether you’re directly competing with a friend, an online community, or against your previous self, setting goals is the key to reaching them. Running with no destination can feel like an impossible task, and it’s easy to get distracted.

7. Relax.

The best part about exercising is how much you enjoy the downtime. If you think laying on your couch all day is enjoyable, it has nothing on that hour you spend as a couch potato after a rigorous workout. Jay-Z said it best, “in order to experience joy, you need pain.” The harder you push yourself while exercising, the better you’ll feel when you’re relaxing.

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With that said, don’t relax too much, or it loses the effect. It’s okay to indulge every so often. Treat yourself to some junk food you’re craving, imbibe a drink here and there, and spend a day vegging out on your couch. Staying healthy doesn’t have to be torture. Just turn down when you can and dedicate some time to better the health of your body. You only get one.

Featured photo credit: tpsdave via pixabay.com

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