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Last Updated on June 20, 2018

How Top Performers Never Let a Second Go to Waste

How Top Performers Never Let a Second Go to Waste

Every person on the planet is allotted the same 1440 minutes each day; it’s how we choose to use them that makes all the difference. Unfortunately, efficient time management can sometimes be a challenge. To help you make the most of the time you’ve been given, check out these 14 simple yet effective time management tips.

1. Tackle the Most Important Tasks First

This is calling Eating That Frog! Start every day by tackling your largest, scariest task first. When you do that, everything else will be simple.

I outline a system for prioritizing tasks called the ABCDE Method. In this method, A tasks always come before B tasks and B tasks before C tasks. D tasks are delegated and E tasks are eliminated entirely. By sticking to this method, you can ensure that you are always tackling the most important things first and using your time as wisely as possible.

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2. Make a To-Do List

To-do lists have a way of helping people organize their tasks. They also create a physical embodiment of the tasks’ existence, reminding you that they need to be done and providing you incentive to start checking items off. Be sure to use multiple lists to stay organized. I wrote an article about the 4 types of to-do lists to demonstrate the range of lists that can be useful for achieving all your goals.

3. Divide and Conquer

If you have a major task to get done, try to divide it up into a bunch of smaller tasks. This collection of smaller tasks will seem much less intimidating than the task seems when viewed as the whole.

4. Get the Momentum Going

Once you’ve divided your large task up into a bunch of smaller tasks, choose the smallest one in the bunch and knock it out. Getting started is often the hardest part of accomplishing something. Once you’ve got the ball rolling by finishing just one, small task, though, pushing forward will be much easier.

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5. Start with the Unpleasant

If you’re staring down the barrel of an especially unpleasant task, it’s best to get it over with and get it done. Often times, worrying about your most difficult task will take up more energy than doing it. Avoid this waste of mental energy by getting your most unpleasant task out of the way first.

6. Focus on the Negative

Fear is an excellent motivator, and, if your tasks are important, not completing them is sure to come with some negative consequences. While you don’t want to focus on these consequences so much that you allow them to work you into a worried frenzy, a little bit concern can be great for crushing procrastination.

7. Come Prepared

When you set about a task, make sure you come fully prepared with everything you need to complete it. Not only will coming prepared keep you from having to trace back and forth getting items, being prepared is a great motivator in and of itself.

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8. Take Time to Relax

A little bit of relaxation is crucial for maintaining a positive, motivated mindset. If you work constantly without taking the time to rest and gather your thoughts, you’ll quickly burn out and be unable to efficiently accomplish your tasks no matter how hard you try. My personal recommendation for relaxation time is meditation, but do whatever you find the most refreshing and peaceful.

9. Adopt a Sense of Urgency

It’s not enough to work hard – you need to work fast. Working fast is the best way to make the most of your time and accomplish as much as you can in the time you have available. Find a speed at which the quality of your work is still high and develop the sense of urgency necessary for you to maintain that speed.

10. Reward Yourself

Each time you complete a task (or a significant portion of a task) reward yourself. It doesn’t have to be anything major; step outside and stretch, get a cookie from the cabinet, check your phone, or substitute any other short yet pleasant activity that you might enjoy. So long as your rewards don’t start taking up too much of your time, they can be a powerful way to motivate you to start checking items off your to-do list.

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11. Work Smarter, Not Harder

Before you dive into a task head first, take a step back and analyze the best way to go about it. Often times, a few minutes of advanced preparation will end up saving you hours of inefficient work.

12. Delegate

The best leaders know how to properly delegate tasks. If there is work that you can afford to outsource or delegate to someone else, do it. This way, you can ensure your efforts are always focused on the tasks that are most important for you yourself to handle.

13. Eliminate the Nonessential

Some tasks don’t really belong on your to-do list. If it’s not really important that they are done and you’re pressed for time, strike them out and don’t worry about them. They’ll only distract you from your other, more essential tasks.

14. Lock the Door

Distractions are the fuel of procrastination. Sometimes, the only way to completely defeat procrastination is to lock yourself in a room and avoid all distractions. Put your phone in another room, pull the shades, and get to work until the task is finished.

Top Performers Make Every Second Count

Time is everyone’s most valuable resource and how you spend it determines how much you can accomplish in life. In order to spend your time most effectively, you must learn the right time management skills for your personality and responsibilities. The proper amounts of focus, prioritization, preparation, delegation, relaxation, and strategy are essential to maintaining a balanced approach to a productive lifestyle. When it comes down to it, time management tips such as these are among the most valuable life hacks I have ever put to use.

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Brian Tracy

CEO of Brian Tracy International

How Top Performers Never Let a Second Go to Waste

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Last Updated on February 21, 2019

7 Natural Memory Boosters That Actually Work for All Ages

7 Natural Memory Boosters That Actually Work for All Ages

Forgot a name? Misplaced your keys? Taking longer to find the right words? Don’t panic. There’s plenty you can do to improve your memory.

You’re probably expecting us to reveal 7 little known and newly discovered herbs from the forests of the Amazon, the peaks of the Himalayas and the Arctic tundra. No such luck.

Despite Americans spending hundreds of millions of dollars a year on Ginkgo Biloba, Ashwagandha, Periwinkle, Bacopa, Vitamin B’s, Omega 3’s and memory boosting supplement cocktails, there is very little scientific evidence they actually work. [1]

Instead, we’re going to offer you 7 completely natural memory boosters, backed up by scientific research. It may take a little more effort than a magic memory pill, but the benefits will transcend your memory and improve your overall quality of life as well, making you more fit, energetic, happy and sharp.

How Do We Remember?

The first process in remembering is creating a memory.

This is where our brain sends a signal, associated with a thought, event or piece of information our mind is processing, over our brains neural pathways, called synapses.

Think of our neural pathways like roads and information like trucks. The better the roads, the more trucks can be driven.

The second step in remembering is memory consolidation.

Consolidation is when the brain takes that thought, event or piece of information and actually stores it in the brain. So now we’re talking about taking delivery of the trucks and storing its contents in the warehouse.

Consolidation helps us store information and label it properly, so its organized and easy to retrieve when needed.

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The last step is memory retrieval.

That’s the step whereby we try to retrieve the information stored in our brains. You know when you have the name of someone on the tip of your tongue.

You have the information; it’s been stored, but you just can’t find it. Our memory recall is typically better the stronger the memory is and the more often we’ve used it.

Memory decline is a normal part of aging. However, new scientific research is discovering many new ways for us to improve memory creation, consolidation and retrieval–no matter our age.

7 Natural Memory Boosters

So how to work on memory and boost your brain power? Here’re 7 brain boosters backed by science that you should try:

1. Aerobic Exercise

Aerobic activity is about as close as we get to a magic pill for our memories. Exercise helps your brain create new capillaries and brain-derived neurotrophic factor (BDNF) which creates new brain cells and connections. To put it in plain english, aerobic activity changes our brains and helps it grow.

Studies have shown that exercising increases the size of the hippocampus and improves memory. In fact, even if you start exercising as an older adult, you can reverse cognitive decline by 1 to 2 years and protects against further decreases in the size of the hippocampus, which is essential for memory. [2]

In another study, reviewed by Dr. Ian Robertson of the University of Dublin, they looked at a group of people of 60 years and older, who engaged in “active walking” for four months.

They compared them with another group of people who only stretched over the same period of time. After testing both groups before and after the 4 month period, the walkers improved their memory and attention considerably more than the stretching group.

So which exercises are best and how much do we have to exercise?

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Turns out, it doesn’t really matter whether you run, swim, row or bike. What does matter is that you push yourself beyond your current abilities, keep doing more, keep getting better. Set yourself short term goals and keep pushing the goal posts.

2. Sleep

You need your sleep. The deeper the better. Sleep helps improve your procedural memory (how to do things, like how do I navigate my iPhone) and declarative memory (facts, like what’s my password). [3]

Even short naps from 6 to 45 minutes have been shown to improve your memory. In one Harvard study, college students memorized pairs of unrelated words, memorized a maze and copied a complex form. All were tested on their work. Half were then allowed to take a 45 minute nap. They were then retested. Those who took a nap, got a boost in their performance. [4]

Another study showed that getting REM (deep) sleep can increase your memory and mental performance by 33% to 73%. Getting a deep sleep helps the brain consolidate memories through dreams and “associative processing”. However, the study also revealed that heart rate variability in deep sleep also contributed significantly to increased memory performance. [5]

3. MIND Diet

Healthy eating, particularly more dark colored fruit, vegetables and oily fish has been shown to improve memory and stave off cognitive decline.

The MIND diet is proven to reduce the risk of dementia. It’s a mix of the popular Mediterranean diet and the low blood pressure DASH diet. [6]

The study kept track of the diets of almost 1,000 older adults. They were followed for an average of 4½ years.

The study concluded that “people whose diets were most strongly in line with the MIND diet had brains that functioned as if they were 7½ years younger than those whose diets least resembled this eating style.”

The study also showed that people who followed the MIND diet in the study reduced their chance of getting Alzheimer’s disease in half.

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So what does the MIND diet consist of? Lots of vegetables, leafy greens, nuts, berries, beans, fish, poultry, olive oil, whole grains and wine.

4. Relax

We all know that stress is bad for our health. It can raise our blood pressure, impact our immune system and interrupt our sleep. Stress also impairs our memory.

When our body gets stressed, it releases cortisol into our blood stream, which can cause short and long term physical changes to the brain. While cortisol has sometimes been shown to cause increases in short term memory, it can actually decrease our long term recall memory.

To help reduce the stress in your life, try relaxing with meditation, yoga or breathing exercises. Unplug–even for just a few hours. Stop checking your emails, social accounts and news. Release some endorphins with some exercise.

Bottom line, the more anxious and stressed we are, the less clearly we think, the poorer our memory works.

5. Continuous Learning

The mind is like a muscle. The more you challenge it, the stronger it gets. The more you learn, the more you can learn.

Research shows that learning can actually change the physical makeup of your brain. Not too long ago, we used to think that you were born with a fixed amount of brain cells, which declined with age. New research now shows that we can actually increase the number of brain cells we have throughout our life.

Aside from staying physically active, learning new skills and studying can actually keep our brains healthier. Consider taking a continuing education class, studying a new language, learning a new instrument, playing new card games. [7]

Studies show that the more complex the task, the more benefits for your mind. Simply showing up to class is not enough. You need to be actively engaged. Anything that forces you to focus and learn something new and get out of a rote routine will help you sharpen your mind and boost your memory.

6. Stay Social

The more deep and meaningful social connections you maintain, the more you protect your brain. Bottom line, the more friends you have, the more people you work with, the more you’re forced to use your brain.

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Social isolation and loneliness are significant risks of dementia. Without interacting with others, our brains wilt. Isolation and loneliness lead to depression, physical and mental decline. [8]

In a 2016 study published in Frontiers in Aging Neuroscience, seniors with a full social calendar did better on memory, reasoning, and processing speed tests. [9]

What to do?

Party! Seriously, get together with friends as often as possible. Have family dinners. Choose social activities or sports like tennis, golf, cards or go for walks with a friend. Bottom line have fun, build meaningful social relationships and stay connected. Not only will it make your mind sharper and your memory better, you’ll be happier, too!

7. Wakeful Rest

This one is getting harder and harder to do. In a world where we can’t sit on a bus, go up an elevator or go to the bathroom without our phones, doing absolutely nothing to distract our minds is becoming increasingly difficult.

But, the results are in. Doing nothing is great for your memory. Quietly resting for 10 minutes, after you learn something will help you remember and help you create more detailed memories. [10]

What we do minutes after we learn something new has a significant impact on how well we retain the new information. In another study, it didn’t matter what you did after you learned something new, as long as you weren’t distracted by outside factors. In other words, you could be thinking of your day, making a grocery list, or thinking of a story. In either case, wakeful rest for a period of 10 minutes helped the brain process and consolidate your memories so that you were better able to recall the information at a later date. [11]

Conclusion

You don’t have to spend a dime on cocktails and supplements promising a quick boost to your memory power. There is very little conclusive scientific evidence suggesting supplements will help improve the memories of healthy individuals–not for Ginkgo Biloba, Vitamin B, fish oils, Vitamin D, Folate or other supplements claiming they a secret formula.

There are far cheaper and more effective ways to boost your memory: exercise, rest, eat well, learn, love, laugh and relax. Who wouldn’t want that prescription?

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Featured photo credit: Unsplash via unsplash.com

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