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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 24, 2020

17 Ways Learn New Skills Faster and Enjoy the Process

17 Ways Learn New Skills Faster and Enjoy the Process

In the movie The Matrix, everyone was intrigued with the ability that Neo and his friends possessed to learn new skills in a matter of seconds. With the incredible rise in technology today, the rapid learning in the movie is becoming much more of a reality than you realize.

The current generation has access to more knowledge and information than any before it. Through the internet, we are able to access all sorts of knowledge to answer almost every conceivable question. To become smarter, it’s more about the ability to learn faster, rather than being a natural born genius.

Here are 17 ways to kickstart your Matrix-style learning experience in a short amount of time.

1. Deconstruct and Reverse Engineer

Break down the skill that you want to learn into little pieces and learn techniques to master an isolated portion. The small pieces will come together to make up the whole skill.

For example, when you’re learning to play the guitar, learn how to press down a chord pattern with your fingers first without even trying to strum the chord. Once you are able to change between a couple of chord patterns, then add the strumming.

2. Use the Pareto Principle

Use the Pareto Principle, which is also known as the 80 20 rule. Identify the 20% of the work that will give you 80% of the results. Find out more about the 80 20 rule here: What Is the 80 20 Rule (And How to Use It to Boost Productivity)

Take learning a new language for example. It does not take long to realize that some words pop up over and over again as you’re learning. You can do a quick search for “most commonly used French words,” for example, and begin to learn them first before adding on the rest.

3. Make Stakes

Establish some sort of punishment for not learning the skill that you are seeking. There are sites available that allow you to make a donation toward a charity you absolutely hate if you do not meet your goals. Or you can place a bet with a friend to light that fire under you.

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However, keep in mind that several studies have shown that rewards tend to be more motivating than punishment[1].

4. Record Yourself

Seeing yourself on video is a great way to learn from your mistakes and identify areas that you need to improve. This is very effective for any musicians, actors, speakers, performers, and dancers.

5. Join a Group

There are huge benefits to learning in a group. Not only are you able to learn from others but you’ll be encouraged to make progress together. Whether it’s a chess club, a mastermind group, or an online meet-up group, get connected with other like-minded individuals.

6. Time Travel

Visit the library. Although everything is moving more and more online, there are still such things called libraries.

Whether it’s a municipal library or your university library, you will be amazed at some of the books available there that are not accessible online. Specifically, look for the hidden treasures and wisdom contained in the really old books.

7. Be a Chameleon

When you want to learn new skills, imitate your biggest idol. Watch a video and learn from seeing someone else do it. Participate in mimicry and copy what you see.

Studies have shown that, apart from learning,[2]

“Mimicry is an effective tool not only to create ties and social relationships, but also for maintaining them.”

Visual learning is a great way to speed up the learning process. YouTube has thousands of videos on almost every topic available.

8. Focus

Follow one course until success! It’s easy to get distracted, to throw in the towel, or to become interested in the next great thing and ditch what you initially set out to do.

Ditch the whole idea of multitasking, as it has been shown to be detrimental and unproductive Simply focus on the one new skill at hand until you get it done.

9. Visualize

The mind has great difficulty distinguishing between what is real and what is imagined. That is why athletes practice mentally seeing their success before attempting the real thing[3].

Visualize yourself achieving your new skill and each step that you need to make to see results. This is an important skill to help when you’re learning the basics or breaking a bad habit.

Take a look at this article to learn how to do so: How to Become a Person Who Can Visualize Results

10. Find a Mentor

Success leaves clues. The best short cut to become an expert is to find an expert and not have to make the mistakes that they have made.

Finding out what NOT to do from the expert will fast-track your learning when you want to learn new skills. It is a huge win to have them personally walk you through what needs to be done. Reach out and send an email to them.

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If you need help learning how to find a mentor, check out this article.

11. Sleep on It

Practice your new skill within four hours of going to sleep.

Josh Kaufman, author of The Personal MBA, is a noted rapid learning expert. He says that any practice done within this time frame causes your brain to embed the learning more rapidly into its neural pathways. Your memory and motor-mechanics are ingrained at a quicker level.

12. Use the 20-Hour Rule

Along with that tip, Kaufman also suggests 20 as the magic number of hours to dedicate to learning the new skill.

His reasoning is that everyone will hit a wall early on in the rapid learning stage and that “pre-committing” to 20 hours is a sure-fire way to push through that wall and acquire your new skill.[4]

Check out his video to find out more:

13. Learn by Doing

It’s easy to get caught up in reading and gathering information on how to learn new skills and never actually get around to doing those skills. The best way to learn is to do.

Regardless of how unprepared you feel, make sure you are physically engaged continuously. Keep alternating between research and practice.

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14. Complete Short Sprints

Rather than to force yourself into enduring hours upon hours of dedication, work in short sprints of about 20-30 minutes, then get up and stretch or take a short walk. Your brain’s attention span works best with short breaks, so be sure to give it the little rest it needs.

One study found that, between two groups of students, the students who took two short breaks when studying actually performed better than those who didn’t take breaks[5].

15. Ditch the Distractions

Make sure the environment you are in is perfect for your rapid-learning progress. That means ditching any social media, and the temptation to check any email. As the saying goes, “Out of sight, out of mind.”

Before you sit down to learn new skills, make sure that potential distractions are far from sight.

16. Use Nootropics

Otherwise known as brain enhancers, these cognitive boosters are available in natural herbal forms and in supplements.

Many students will swear by the increased focus that nootropics will provide[6], particularly as they get set for some serious cramming. Natural herbal nootropics have been used for thousands of years in Ayurvedic traditions to improve the mind and learning.

Find out more about brain supplements in this article.

17. Celebrate

For every single small win that you experience during the learning process, be sure to celebrate. Your brain will release endorphins and serotonin as you raise your hands in victory and pump your fits. Have a piece of chocolate and give yourself a pat on the back. This positive reinforcement will help you keep pushing forward as you learn new skills.

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The Bottom Line

Learning a new skill should be exciting and fun. Whether you use online courses, real world experience, YouTube videos, or free online resources, take time to learn in the long term. Keep picturing the joy of reaching the end goal and being a better version of yourself as continual motivation.

More Tips on How to Learn New Skills

Featured photo credit: Elijah M. Henderson via unsplash.com

Reference

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