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Science Says Within A Week You’ll Be More Productive If You Try This

Science Says Within A Week You’ll Be More Productive If You Try This

When someone starts taking about productivity, and how to be more productive our mind often drifts off. We may think that to become more productive we need to undertake some difficult model of behavior or to adopt habits that we feel will be hard to stick to. However, recent scientific findings have indicated a week of camping can effectively change our sleeping patterns, which in turn can lead to greater alertness and productivity, because early risers are found to be more productive than night owls.

The study

A study published on Thursday in the journal Current Biology sought to discover the effect that sitting under artificial light bulbs all day in the office has on our sleeping patterns. The research team was led by Kenneth Wright, the director of the Sleep and Chronobiology Laboratory at the University of Colorado at Boulder. Wright stated: “We already knew that electrical lighting, especially at night, can push the time of your clock later, and that leads to later bedtimes,” but what they did not know is how ordinary light exposure during the day could affect our sleep. To find the answer Wright and his team recruited eight volunteers. Each of the volunteers were given wristbands that measured their light exposure and sleeping times.

The first week of the experiment required the volunteers to undergo their usual activities; such as going to work or school. “Then we took them all on a camping trip,” Wright says. “They slept in tents, and they received only natural sunlight and campfires.” The participants were forbidden from bringing any electronics that produced artificial light; even flashlights.

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The results of the study

Wright and his team found that the sleeping patterns of the participants changed after their week of camping. Even people who were going to bed very late and were having difficulty being alert in the morning saw a change in their sleeping schedule; they were going to bed earlier and waking up like the early rises.

“If you consider people who are very late night owls, they stay up late and have a greater difficulty of being alert in the morning,” says write “After camping, we found that their clocks were shifted — and they looked more similar to the early risers.”

The participants continued to get the same hours of sleep in the wilderness as back home; their internal clocks simply moved two hours (on average). So they were going to bed and waking up two hours earlier. “Individuals who had the latest bedtimes back at home had the larger shift in their internal clocks after camping,” Wright says. By the end of the week all participants had become morning people.

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Interpretation of the results

Two factors are believed to be the cause of the change in the participants sleeping habits. Firstly, the lack of artificial light in the wilderness setting allowed the melatonin (which aids in sleep) levels of the participants to naturally decrease at the right times. Such decrease in melatonin can promote sleep. Secondly the exposure to natural light that was achieved by living in the outdoors helped to set their circadian clocks, which decreased melatonin levels before waking.

This decrease in melatonin levels helped to prevent the groggy feeling or tiredness people can experience when they first rise in the morning.

The theory

Human beings evolved to work according to a 24-hour cycle, which was based on the daily rising and setting of the sun. Our bodies knew to secrete the hormone melatonine (which aids in sleep) just before the sun went down. It also had the ability to reduce the production of melatonine before the sun rose in the morning. This worked together with other biological patterns (our internal circadian rhythm). The circadian clock is a flexible system; it can slow down or speed up depending on how much light is around. Both these systems helped us sleep well and ensured that we woke up fresh and rested.

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This system worked well until the invention of electricity and other electrical devices that allow us to have light at all hours of the day; including the night hours. As we spend most of our days inside, at school, work, shopping malls and the like, we miss out on a lot of sunlight exposure. Sunline is needed to set our circadian clocks. Thus, our modern way of life has in a sense put off balance our internal mechanisms that are supposed to tell us when to sleep and when to wake. This is why so many of us now a days have trouble falling asleep, staying asleep and waking up in the mornings.

What you can do apart from camping

How can you use the finding to improve your own sleep habits?

“We can achieve earlier bedtimes by having people be outside more, especially in the morning,” Wright says. “You could start your day with a morning walk. Raise the shades in the house. Or if you read the newspaper, do it outside.”

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“On the flip side,” he says, “reduce exposure to light at night by dimming the lights or computers. This is especially important within the hour prior before bedtime.”

Summation

If you decide to make a big change to your lifestyle and improve your sleeping habits a week camping vacation is the way to go. Why not take time out of your daily routine and reconnect with the outdoors? Not only will you find that you will be able to sleep and wake earlier you may also find that you become more alert and productive during the day.

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Last Updated on November 15, 2018

Success In Reaching Goals Is Determined By Mindset

Success In Reaching Goals Is Determined By Mindset

What do you think it takes to achieve your goals? Hard work? Lots of actions? While these are paramount to becoming successful in reaching our goals, neither of these are possible without a positive mindset.

As humans, we naturally tend to lean towards a negative outlook when it comes to our hopes and dreams. We are prone to believing that we have limitations either from within ourselves or from external forces keeping us from truly getting to where we want to be in life. Our tendency to think that we’ll “believe it when we see it” suggests that our mindsets are focused on our goals not really being attainable until they’ve been achieved. The problem with this is that this common mindset fuels our limiting beliefs and shows a lack of faith in ourselves.

The Success Mindset

Success in achieving our goals comes down to a ‘success mindset’. Successful mindsets are those focused on victory, based on positive mental attitudes, empowering inclinations and good habits. Acquiring a success mindset is the sure-fire way to dramatically increase your chance to achieve your goals.

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The idea that achieving our goals comes down to our habits and actions is actually a typical type of mindset that misses a crucial point; that our mindset is, in fact, the determiner of our energy and what actions we take. A negative mindset will tend to create negative actions and similarly if we have a mindset that will only set into action once we see ‘proof’ that our goals are achievable, then the road will be much longer and arduous. This is why, instead of thinking “I’ll believe it when I see it”, a success mindset will think “I’ll see it when I believe it.”

The Placebo Effect and What It Shows Us About The Power of Mindset

The placebo effect is a perfect example of how mindset really can be powerful. In scientific trials, a group of participants were told they received medication that will heal an ailment but were actually given a sugar pill that does nothing (the placebo). Yet after the trial the participants believed it’s had a positive effect – sometimes even cured their ailment even though nothing has changed. This is the power of mindset.

How do we apply this to our goals? Well, when we set goals and dreams how often do we really believe they’ll come to fruition? Have absolute faith that they can be achieved? Have a complete unwavering expectation? Most of us don’t because we hold on to negative mindsets and limiting beliefs about ourselves that stop us from fully believing we are capable or that it’s at all possible. We tend to listen to the opinions of others despite them misaligning with our own or bow to societal pressures that make us believe we should think and act a certain way. There are many reasons why we possess these types of mindsets but a success mindset can be achieved.

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How To Create a Success Mindset

People with success mindsets have a particular way of perceiving things. They have positive outlooks and are able to put faith fully in their ability to succeed. With that in mind, here are a few ways that can turn a negative mindset into a successful one.

1. A Success Mindset Comes From a Growth Mindset

How does a mindset even manifest itself? It comes from the way you talk to yourself in the privacy of your own head. Realising this will go a long way towards noticing how you speak to yourself and others around you. If it’s mainly negative language you use when you talk about your goals and aspirations then this is an example of a fixed mindset.

A negative mindset brings with it a huge number of limiting beliefs. It creates a fixed mindset – one that can’t see beyond it’s own limitations. A growth mindset sees these limitations and looks beyond them – it finds ways to overcome obstacles and believes that this will result in success. When you think of your goal, a fixed mindset may think “what if I fail?” A growth mindset would look at the same goal and think “failures happen but that doesn’t mean I won’t be successful.”

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There’s a lot of power in changing your perspective.

2. Look For The Successes

It’s really important to get your mind focused on positive aspects of your goal. Finding inspiration through others can be really uplifting and keep you on track with developing your success mindset; reinforcing your belief that your dreams can be achieved. Find people that you can talk with about how they achieved their goals and seek out and surround yourself with positive people. This is crucial if you’re learning to develop a positive mindset.

3. Eliminate Negativity

You can come up against a lot of negativity sometimes either through other people or within yourself. Understanding that other people’s negative opinions are created through their own fears and limiting beliefs will go a long way in sustaining your success mindset. But for a lot of us, negative chatter can come from within and these usually manifest as negative words such as can’t, won’t, shouldn’t. Sometimes, when we think of how we’re going to achieve our goals, statements in our minds come out as negative absolutes: ‘It never works out for me’ or ‘I always fail.’

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When you notice these coming up you need to turn them around with ‘It always works out for me!’ and ‘I never fail!’ The trick is to believe it no matter what’s happened in the past. Remember that every new day is a clean slate and for you to adjust your mindset.

4. Create a Vision

Envisioning your end goal and seeing it in your mind is an important trait of a success mindset. Allowing ourselves to imagine our success creates a powerful excitement that shouldn’t be underestimated. When our brain becomes excited at the thought of achieving our goals, we become more committed, work harder towards achieving it and more likely to do whatever it takes to make it happen.

If this involves creating a vision board that you can look at to remind yourself every day then go for it. Small techniques like this go a long way in sustaining your success mindset and shouldn’t be dismissed.

An Inspirational Story…

For centuries experts said that running a mile in under 4 minutes was humanly impossible. On the 6th May 1954, Rodger Bannister did just that. As part of his training, Bannister relentlessly visualised the achievement, believing he could accomplish what everyone said wasn’t possible…and he did it.

What’s more amazing is that, as soon as Bannister achieved the 4-minute mile, more and more people also achieved it. How was this possible after so many years of no one achieving it? Because in people’s minds it was suddenly possible – once people knew that it was achievable it created a mindset of success and now, after over fifty years since Bannister did the ‘impossible’, his record has been lowered by 17 seconds – the power of the success mindset!

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