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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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Published on July 17, 2018

How Productive People Compartmentalize Time to Get the Most Done

How Productive People Compartmentalize Time to Get the Most Done

I’ve never believed people are born productive or organized. Being organized and productive is a choice.

You choose to keep your stuff organized or you don’t. You choose to get on with your work and ignore distractions or you don’t.

But one skill very productive people appear to have that is not a choice is the ability to compartmentalize. And that takes skill and practice.

What is compartmentalization

To compartmentalize means you have the ability to shut out all distractions and other work except for the work in front of you. Nothing gets past your barriers.

In psychology, compartmentalization is a defence mechanism our brains use to shut out traumatic events. We close down all thoughts about the traumatic event. This can lead to serious mental-health problems such as Post Traumatic Stress Disorder (PTSD) if not dealt with properly.

However, compartmentalization can be used in positive ways to help us become more productive and allow us to focus on the things that are important to us.

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Robin Sharma, the renowned leadership coach, calls it his Tight Bubble of Total Focus Strategy. This is where he shuts out all distractions, turns off his phone and goes to a quiet place where no one will disturb him and does the work he wants to focus on. He allows nothing to come between himself and the work he is working on and prides himself on being almost uncontactable.

Others call it deep work. When I want to focus on a specific piece of work, I turn everything off, turn on my favourite music podcast The Anjunadeep Edition (soft, eclectic electronic music) and focus on the content I intend to work on. It works, and it allows me to get massive amounts of content produced every week.

The main point about compartmentalization is that no matter what else is going on in your life — you could be going through a difficult time in your relationships, your business could be sinking into bankruptcy or you just had a fight with your colleague; you can shut those things out of your mind and focus totally on the work that needs doing.

Your mind sees things as separate rooms with closable doors, so you can enter a mental room, close the door and have complete focus on whatever it is you want to focus on. Your mind does not wander.

Being able to achieve this state can seriously boost your productivity. You get a lot more quality work done and you find you have a lot more time to do the things you want to do. It is a skill worth mastering for the benefits it will bring you.

How to develop the skill of compartmentalization

The simplest way to develop this skill is to use your calendar.

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Your calendar is the most powerful tool you have in your productivity toolbox. It allows you to block time out, and it can focus you on the work that needs doing.

My calendar allows me to block time out so I can remove everything else out of my mind to focus on one thing. When I have scheduled time for writing, I know what I want to write about and I sit down and my mind completely focuses on the writing.

Nothing comes between me, my thoughts and the keyboard. I am in my writing compartment and that is where I want to be. Anything going on around me, such as a problem with a student, a difficulty with an area of my business or an argument with my wife is blocked out.

Understand that sometimes there’s nothing you can do about an issue

One of the ways to do this is to understand there are times when there is nothing you can do about an issue or an area of your life. For example, if I have a student with a problem, unless I am able to communicate with that student at that specific time, there is nothing I can do about it.

If I can help the student, I would schedule a meeting with the student to help them. But between now and the scheduled meeting there is nothing I can do. So, I block it out.

The meeting is scheduled on my calendar and I will be there. Until then, there is nothing I can do about it.

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Ask yourself the question “Is there anything I can do about it right now?”

This is a very powerful way to help you compartmentalize these issues.

If there is, focus all your attention on it to the exclusion of everything else until you have a workable solution. If not, then block it out, schedule time when you can do something about it and move on to the next piece of work you need to work on.

Being able to compartmentalize helps with productivity in another way. It reduces the amount of time you spend worrying.

Worrying about something is a huge waste of energy that never solves anything. Being able to block out issues you cannot deal with stops you from worrying about things and allows you to focus on the things you can do something about.

Reframe the problem as a question

Reframing the problem as a question such as “what do I have to do to solve this problem?” takes your mind away from a worried state into a solution state, where you begin searching for solutions.

One of the reasons David Allen’s Getting Things Done book has endured is because it focuses on contexts. This is a form of compartmentalization where you only do work you can work on.

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For instance, if a piece of work needs a computer, you would only look at the work when you were in front of a computer. If you were driving, you cannot do that work, so you would not be looking at it.

Choose one thing to focus on

To get better at compartmentalizing, look around your environment and seek out places where you can do specific types of work.

Taking your dog for a walk could be the time you focus solely on solving project problems, commuting to and from work could be the time you spend reading and developing your skills and the time between 10 am and 12 pm could be the time you spend on the phone sorting out client issues.

Once you make the decision about when and where you will do the different types of work, make it stick. Schedule it. Once it becomes a habit, you are well on your way to using the power of compartmentalization to become more productive.

Comparmentalization saves you stress

Compartmentalization is a skill that gives you time to deal with issues and work to the exclusion of all other distractions.

This means you get more work done in less time and this allows you to spend more time with the people you want to spend more time with, doing the things you want to spend more time doing.

Featured photo credit: Pexels via pexels.com

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