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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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Rebecca Beris

Rebecca is a wellness and lifestyle writer at Lifehack.

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Last Updated on September 11, 2019

Why To-Do Lists Don’t Work (And How to Change That)

Why To-Do Lists Don’t Work (And How to Change That)

How often do you feel overwhelmed and disorganized in life, whether at work or home? We all seem to struggle with time management in some area of our life; one of the most common phrases besides “I love you” is “I don’t have time”. Everyone suggests working from a to-do list to start getting your life more organized, but why do these lists also have a negative connotation to them?

Let’s say you have a strong desire to turn this situation around with all your good intentions—you may then take out a piece of paper and pen to start tackling this intangible mess with a to-do list. What usually happens, is that you either get so overwhelmed seeing everything on your list, which leaves you feeling worse than you did before, or you make the list but are completely stuck on how to execute it effectively.

To-do lists can work for you, but if you are not using them effectively, they can actually leave you feeling more disillusioned and stressed than you did before. Think of a filing system: the concept is good, but if you merely file papers away with no structure or system, the filing system will have an adverse effect. It’s the same with to-do lists—you can put one together, but if you don’t do it right, it is a fruitless exercise.

Why Some People Find That General To-Do Lists Don’t Work?

Most people find that general to-do lists don’t work because:

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  • They get so overwhelmed just by looking at all the things they need to do.
  • They don’t know how to prioritize the items on list.
  • They feel that they are continuously adding to their list but not reducing it.
  • There’s a sense of confusion seeing home tasks mixed with work tasks.

Benefits of Using a To-Do List

However, there are many advantages working from a to-do list:

  • You have clarity on what you need to get done.
  • You will feel less stressed because all your ‘to do’s are on paper and out of your mind.
  • It helps you to prioritize your actions.
  • You don’t overlook so many tasks and forget anything.
  • You feel more organized.
  • It helps you with planning.

4 Golden Rules to Make a To-Do List Work

Here are my golden rules for making a “to-do” list work:

1. Categorize

Studies have shown that your brain gets overwhelmed when it sees a list of 7 or 8 options; it wants to shut down.[1] For this reason, you need to work from different lists. Separate them into different categories and don’t have more than 7 or 8 tasks on each one.

It might work well for you to have a “project” list, a “follow-up” list, and a “don’t forget” list; you will know what will work best for you, as these titles will be different for everybody.

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2. Add Estimations

You don’t merely need to know what has to be done, but how long it will take as well in order to plan effectively.

Imagine on your list you have one task that will take 30 minutes, another that could take 1 hour, and another that could take 4 hours. You need to know the moment you look at the task, otherwise you undermine your planning, so add an extra column to your list and include your estimation of how long you think the task will take, and be realistic!

Tip: If you find it a challenge to estimate accurately, then start by building this skill on a daily basis. Estimate how long it will take to get ready, cook dinner, go for a walk, etc., and then compare this to the actual time it took you. You will start to get more accurate in your estimations.

3. Prioritize

To effectively select what you should work on, you need to take into consideration: priority, sequence and estimated time. Add another column to your list for priority. Divide your tasks into four categories:

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  • Important and urgent
  • Not urgent but important
  • Not important but urgent
  • Not important or urgent

You want to work on tasks that are urgent and important of course, but also, select some tasks that are important and not urgent. Why? Because these tasks are normally related to long-term goals, and when you only work on tasks that are urgent and important, you’ll feel like your day is spent putting out fires. You’ll end up neglecting other important areas which most often end up having negative consequences.

Most of your time should be spent on the first two categories.

4.  Review

To make this list work effectively for you, it needs to become a daily tool that you use to manage your time and you review it regularly. There is no point in only having the list to record everything that you need to do, but you don’t utilize it as part of your bigger time management plan.

For example: At the end of every week, review the list and use it to plan the week ahead. Select what you want to work on taking into consideration priority, time and sequence and then schedule these items into your calendar. Golden rule in planning: don’t schedule more than 75% of your time.

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Bottom Line

So grab a pen and paper and give yourself the gift of a calm and clear mind by unloading everything in there and onto a list as now, you have all the tools you need for it to work. Knowledge is useless unless it is applied—how badly do you want more time?

To your success!

More to Help You Achieve More in Less Time

Featured photo credit: Emma Matthews via unsplash.com

Reference

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