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How to Stay Awake and Energetic No Matter How Busy Your Schedule Is

How to Stay Awake and Energetic No Matter How Busy Your Schedule Is

Previously I wrote an article on Why I have a Morning Routine and How It Makes Me Sharper Every Day. I discussed my morning routine and some big picture reasons on why you should adopt one yourself. However, many people have asked me for a deeper and practical look into how I do these things. Specifically, I have been asked how I am able to wake up early and stay awake. So, let’s dive into those topics so you can live in the world you want to create!

You Can Live the Life You Want Only If You Know What You Want.

Increasing our energy and stamina is important on so many levels. The choices we make today will determine the life we live tomorrow.

We are living in the age of inactivity. Think about how much time you are wasting in front of a screen. What are you usually doing for extended periods of time while you are in front of a screen? You are probably sitting down and eating.

Dr. Nick Knight wrote about inactivity and how our culture of laziness is killing us.[1] Knight remarked,

“Yes, physical inactivity has its price tags. It is linked to the development of chronic health problems like heart disease, type 2 diabetes, obesity, depression, dementia, and cancer. It can make us feel bad about ourselves, guilty and frustrated, appeased only with the ever-alluring reward of inactivity – comfort, rest, and stress-free.”

Let’s take a look at some of the characteristics that lead to the ailments Knight discussed. Do any of these characteristics resonate with you?

  • Do you almost float around in your chair appearing to be oblivious to your surroundings?
  • Do you eat fast food while watching television for hours upon hours?
  • Assuming you are otherwise healthy, are you a person who has to ride in a motorized cart while at the supermarket or the zoo?
  • Do you sleep the day away?
  • Do you look like a Jelly-Filled Human?

You might recognize some of these characteristics from the movie WALL-E. These are the Axiom Humans or the citizens in the film.

    I only make these remarks in order to provide you a wakeup call or an awareness to the deadly life you could potentially be living. If these comments describe you, then it’s time to make a change.

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    A Jelly-Filled Human or a Hacker?

    I have created a phased approach to this high-energy lifestyle. Let’s take a look at the 4-Levels people typically fall into. Note that you do not have to start at Level 1 (not all of us begin as Jelly-Filled Humans!).

    • Level 1: Jelly-Filled Humans. This is a person living the Axiom Human lifestyle discussed earlier.
    • Level 2: Learning to Walk. This level is usually brought on by an awareness of living in Level 1. Once you are aware of who you are (a Jelly-Filled Human), you can now learn to walk.
    • Level 3: The Aware. This type of person is someone who understands that they should be exercising and living well, yet at the first sign of failure they give in. They are close and simply need a breakthrough in their mindset.
    • Level 4: The Hacker. This is the level we should strive to be. The Hacker is a person who has adopted this lifestyle and is continually searching for new hacks (or ways) to improve their life. They have more energy, stamina, and an overall healthier lifestyle than Levels 1-3 combined.

    So, how to become a Level 4 person?

    Energy and Stamina Hacks

    Let’s take a look at some of the energy and stamina hacks you can use and then we will develop an action plan to follow.

    Exercise Hourly

    I use a version of the Pomodoro Technique for physical exercise. Take a look at my approach in 5 Ways My Crazy Morning Routine Will Transform You into Superman. Simply use a timer on your watch or phone, set the timer for every 30 or 60 minutes, then exercise.

    I have adapted my routine to look like this: 10 times a day – 80 push-ups, plank for 60 seconds, 40 curls. This is the best way to get your blood circulating and kickstart your metabolism every morning. Don’t forget to exercise while you travel… yes, be the weird person at the airport doing push-ups.

    Run

    The best form of exercise is to simply run. Run early in the morning. It is amazing what benefits this will bring. It will also bring about something called Neurogenesis. Read 10 Ways to Become Unstoppable for more on this topic.

    Planking

    If you only do one form of exercise (outside of running) this is the one you should do. Check out If You Can’t Hold This Pose for 50 Seconds, You Might Be Prone to Serious Health Problems for more details on planking.

    Practice Deep Breathing

    You must get quality sleep in order to stay awake longer and have more energy.

    Use the following 4-7-8 Breathing Technique: Sit with your back straight, place the tip of your tongue behind your front teeth (upper), inhale through your nose, and exhale through your mouth. Make sure you exhale completely, then close your eyes. Hold your breath for a count of 7, exhale through your mouth for a count of 8, then repeat the cycle three more times for a total of 4 breaths.

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    Two additional techniques are The Stimulating Breath[2] and Breath Counting.[3]

    Stand While You Work

    If I have to work in an office or the dreaded cubicle, I always stand. Purchase a standing workstation and refuse to sit down!

    Improve Your Posture.

    Most people have horrible posture. I found an increase in energy and stamina by simply practicing and using techniques to improve my posture. Doing this forces us to be alert and active.

    For suggestions on how to improve your posture, read 5 Ways My Crazy Morning Routine Will Transform You Into Superman.

    Nootropic

    Otherwise known as smart drugs, these are cognitive enhancing supplements that improve memory, motivation, creativity, and performance. Some of the best Nootropics come from the Racetam family, such as: Aniracetam and Piracetam. Read 5 Powerful Mind and Body Hacks for a Limitless Brain and find out more about Nootropics.

    Vitamin B-12

    This is the perfect vitamin to take if you are looking for a vitamin to take to boost your metabolism or provide an instant energy boost.

    Drink Bulletproof Coffee

    This is what I call Super Coffee! Bulletproof coffee is a high-performance drink that greatly boosts the energy and cognitive function. It’s easy to make, find out how to make it here.

    Drink More Water

    Drinking water will instantly give you more energy. In fact, you will feel drained and fatigued if you are dehydrated.

    Intermittent Fasting

    When we fast, our bodies metabolic shift lowers our leptin levels. Calorie-restriction brings about a process called autophagy, which cleans house and removes waste. It also enhances our brain cells and improves cognitive function.

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    There are many different ways to do this, let’s look at the 16-hour Fast: stop eating around 7-8pm. Wait until 12pm the next day to begin eating again.

    Stop Worrying So Much.

    Stop worrying about things that do not matter. If you worry about too many things or try to spend your day pleasing everyone else but yourself, then you will lose energy. You will fail to get sleep and you will spend your entire day with low stamina. Why waste energy worrying when you could use the same energy to visualize success?

    Take a Cold Shower

    If you find it hard to wake up or you simply need an immediate energy boost then take a cold shower.

    Get a Theme Song

    Listening to music will provide you an instant energy boost. Try creating playlists for each mood you would like to put yourself in. Apple Music is a perfect place to start.

    Go Outside.

    You will be amazed at the energy boost by simply going outside.

    Chew Gum

    For me, chewing Big Red gum provides me an instant energy boost and an increase in focus. Just make sure to smack your gum when you are around your spouse! They will love it!

    So, how can you put this all together?

    Putting It All Together: Meta-Questioning

    Step #1: Where are you currently?

    Figure out if you are operating at the level of a Jelly-Filled Human or a Hacker. Be brutally honest with yourself. Identify the people you surround yourself with, the relationships you are in, and the tensions or stress you are living in and around.

    Step #2: Where do you want to be?

    Now figure out where and who you want to be. Use the powerful technique of Meta-Questioning.[4]

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      Start reframing your questions. For example, change the following statements:

      • When you say: “I can’t do this.”
        Change this to: “What specifically can I not do?”
      • You say: “I can’t exercise.”
        Then ask: “What is stopping me?”
      • You say: “I don’t have time.”
        Now ask yourself: “What needs to happen for me to start exercising?”
      • You discover: “I can use the techniques identified in this article and create more time.”
        Then imagine how you could start exercising: “If I could exercise, how would I do it?”

      Step #3: What obstacles are impeding your progress?

      Next, figure out which obstacles are standing in your way and remove them. Use the techniques discussed in How to Make Irrational People Rationalpeel back the layers of a cause and dig deep into the root of each obstacle.

      After identifying the real obstacles that are blocking your from progressing, tackle them one by one, and layer by layer. The process will be challenging, but by breaking the challenges into smaller parts, they will be less overwhelming.

      Do or Do Not, There Is No Try.

      Yoda’s words are always wise.

      In the end, you have to want it. You have to be willing to work hard and suffer some short-term pain. Follow the advice here from C.T. Fletcher,

      “Suffer the pain of Discipline or suffer the pain of Regret!”

      Reference

      [1] Independent.co.uk: The age of inactivity
      [2] Dr. Well’s Breathing Exercise: The Stimulating Breath
      [3] Dr. Well’s Breathing Exercise: Breath Counting
      [4] Slideshare.net: The four magic questions that help resolve most problems

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      Dr. Jamie Schwandt

      Lean Six Sigma Master Black Belt & Red Team Critical Thinker

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      Published on February 18, 2020

      How To Set Strategic Goals For A Successful Life

      How To Set Strategic Goals For A Successful Life

      There are different types of goals that you can set in your quest to become successful in life. However, when it comes to taking a leap, changing status, identifying opportunities, maximizing possibilities, and surmounting obstacles, Strategic goals are the kinds of goals that can take care of everything in the bottleneck and help you move from your current state to wherever you desire to be.

      Strategic goals produce strategic results and these include attaining positive change and repositioning of your life and status, gaining competitive advantage, achieving optimum performance, and living a balanced life, etc.

      In this article, I will share some insight into the thought process that leads to setting strategic goals, and how you can develop and make use of strategic goals to boost the key areas of your life. You will also find specific examples of strategic goals for your personal development.

      What are Strategic Goals?

      Strategic goals are specific objectives and results that you as an individual aims to achieve over a period of time, usually three to five years [1]. They are long term in nature and often emerge when you engage strategic thinking or undertake a strategic planning process.

      Perhaps, what differentiate setting strategic goals from other types of goals is that they are based on strategic response to some identified opportunities or challenges. When you want to make a new move or make major changes in your life, what you need are strategic goals.

      How to Plan for Strategic Goals

      In the strategic planning process, Environmental scan and SWOT analysis are two important tools you can utilize in your evaluation. Although these tools are primarily used in business, they can be applied to your personal situation as well and will be very helpful to you in setting your strategic goals for success.

      Environmental Scan

      Environmental scanning is an ongoing tracking of trends and occurrences in an organization’s internal and external environment that bear on its success, currently and in the future [2].

      The results of this scanning are said to be extremely useful in shaping goals and strategies.

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      As an individual, internal and external situations affects your success and future too and you need to track them to be succesful. Your internal factors include your strengths and weakness. You have control over these two and you can utilize, manage or improve on them for your own success.

      Brian Tracy highlighted 9 factors that can influence your personal success, they include education, skill, contacts, money, good work habits, positive mental attitude, positive image, creativity, and character.[3]

      Other factors that can affect your success also include market trends, economic outlook of the country you live in, government policies, advancement in technology, family situation, social influence, etc.

      You need to study these factors and review how they impact your success and progress positively or negatively.

      Personal SWOT Analysis

      The SWOT acronym stand for Strengths, Weaknesses, Opportunities, and Threats.

      Maximizing your talents and opportunities and managing your weaknesses and threats can boost your success rate in life. The personal SWOT analysis will help in ordering your thinking and give you different perspectives about your life. It will also help you to identify areas where you need development.

      How to Set Strategic Goals

      When you have identified the areas mentioned in the previous section, you will then be able to set strategic goals towards making the needed changes.

      Identify Strategic Issues for Strategic Goals Setting

      Strategic issues are issues that their presence or absence can contribute to your success or failure, or are capable of affecting a needed change in your life. When you carry out an environmental scan and SWOT analysis, you will be able to identify strategic issues and goals towards the end of the process.

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      These issues and goals usually come from strengths to be built on, weaknesses to be strengthened, opportunities to be taken, and threats to be avoided.[4]

      Clarify Strategic Priorities to Set Strategic Goals

      From your analysis, there is the likelihood that many issues will come up. Also, you might find that some of the problems are urgent, while some are important. Therefore, to be able to come up with more definite strategic goals, it is better to focus on the important issues.

      These important issues will represent your strategic priorities. When you know what your priorities are, you will be able to set your goals based on those priorities and create strategies based on your priorities.

      Examples of Strategic Goals for Personal Development

      To illustrate examples of strategic goals for personal development, I will assume that you have taken the environmental scan and SWOT analysis, and you have also been able to identify the issues of importance due to the gaps you have found and what you need to get to the next stage of your life. These have now become your top strategic priorities, say over the next three to five years.

      For example, your strategic priorities for your personal development for the next three to five years can be the following and they can be turned to strategic goals:

      • Develop Self-Confidence
      • Boost Personal Image
      • Advance in Education
      • Acquire More Skills
      • Achieve Work-Life Balance

      1. Develop Self Confidence

      Whatever it is that you do, exuding self-confidence is crucial to your personal success. Having self-confidence can help you perform to your highest potential as it gives you the energy and confidence to take action. It will help you to influence others as you become attractive and noticeable. It can also earn you a promotion at work.

      Plus, you’ll be more positive and make better decisions. Other than that, you will be more productive and be happier.

      The lack of self-confidence can bring apathy. You will be unable to take the necessary actions that can lead to your success thus missing out on great opportunities.

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      If you have identified a lack of self-confidence, you can set a strategic goal to boost your confidence through daily personal affirmations, reading books on personal development, relating more with people who exude confidence, attempting the things that often scare you, and probably also taking the 100 days challenge .

      2. Boost Personal Image

      Like self-confidence, the way you appear to other people says a lot about you and your chances of success. Paying attention to personal grooming; how you look and what you wear can boost your personal image and open more doors of opportunities for you. There are specific ways to dress for success. You can achieve this and still be on a budget.

      Besides dressing, you will also need to learn other attributes like wearing a warm smile when meeting people, giving a firm handshake, practice good walking steps, carriage etc. All of this will say much about your self-image. When you consciously develop this habit over an extended period of time, it becomes part and parcel of you.

      3. Enroll for Professional Masters Degree or Doctorate

      There is no end to learning and education is key to success at any stage in life. No matter how confident you are, there are some opportunities you will never able to access if you do not have the required academic qualifications.

      In your analysis, you might have identified some opportunities in your industry which you have not been able to access as a result of lack of qualification. It may also be that you sense that some new opportunities are emerging in your industry and the technical skills are not readily available. It could be your strategic goal to take an advanced study in that area so that you would have gotten the requirements by the time such an opportunity presents itself.

      A woman once took a study leave at her place of work to earn a doctorate in a reputable institution. She had sensed that there would be an opening in a tenure-based office in her organization and she was interested in that position. She got her degree around the same time the office became vacant. She applied and got the job.

      What a strategy! It may not work out for everyone like that but in her own case, it did.

      4. Acquire More Skills, Develop Existing Ones

      Skills are one of the most important assets that determine success in life. Skill-gaps limit growth, productivity, and opportunities. If you have identified skill-gap in your analysis, it’s about time to set strategic goals to acquire or develop those skills.

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      Some of the skills you’ll probably need most are problem-solving skills, creative thinking skills, management and leadership skills, IT skills, and communication skills. Acquiring and developing any of these skills will require some training, reading, learning, and conscious practice.

      5. Achieve Work-Life Balance

      One of the markers of a successful life is balance. Attaining work-life balance in this ever busy world would definitely require some strategic planning which revolves around time management.

      You have to allocate time and resources to every important aspect of your life: work, family, health, social life, spiritual life, etc and stick to your schedules as much as possible. This can be a long time strategic goal to work your way through such that in the next three to five years, you can confidently say that no aspect of your life is suffering a result of the other.

      The Bottom Line

      Climbing the success ladder in life requires strategies. In order to make strategic moves, you might have to carry out an environmental scan and SWOT analysis to identify your potentials and limitations and also identify the opportunities around you.

      This analysis will open you up to issues in your life that require attention in order to become more successful. You will then be able to set your strategic priorities based on the issues you think are most important to you.

      This then forms the basis for your strategic goals which you can set to achieve over the next three to five years.

      Featured photo credit: Estée Janssens via unsplash.com

      Reference

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