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Sleep Your Way to Better Fitness

Sleep Your Way to Better Fitness
Sleeping Tiger

Ancient Zen masters said “When hungry eat, when tired sleep.” Modern societies have the first part down pat since the majority of people in western countries are overweight. These busy people seem to have missed something in the translation of the sleep part. This carries over to fitness where many are too tired or say that they don’t have enough time to maintain a regular fitness program.

One of the biggest motivators to getting exercise is simply to be rested, healthy and energetic – impossible without enough sleep. This is simple and basic, like most of what the Zen masters taught. Science teaches that it takes a certain amount and quality of sleep to:

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  • Metabolize carbohydrates properly,
  • Maintain leptin, growth hormones, proper blood pressure and insulin resistance,
  • Keep a positive attitude through decreased anxiety and perceived stress.

Most people fall off the exercise wagon after about three weeks. Their motivation for it crashes when they do not maintain or change to healthy sleeping habits. Without enough sleep, it becomes difficult to get motivated to go out and get proper exercise. In fact, the main excuse for not getting enough exercise is either being “too tired” or having “no time.” Often, it is the combination of both, making it extremely difficult to maintain a balanced approach as taught by these Zen masters.

The “no time” bit is basically a priority issue. If someone feels tired and beat up the day after a workout, there is a tendency to have the “no time” issue become an impediment to fitness. This is because they can feel less productive, more lethargic and so on while being stiff and sore. The tendency is to feel the need to work longer to make up the time spent for the exercise. If someone goes into the exercise well rested, that day and the next day goes by better with the benefits of the natural “endorphin high” and a generally positive sense of health and well being, the “no time” issue vanishes.

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It generally takes about 7 hours of quality sleep for most people. Too few achieve that with today’s harried lifestyles. People often get the sequence backwards, working on sleep after getting going on a new exercise routine. Or worse, getting no sleep or less sleep than before. This is often because the exercise is simply added to the existing busy schedule.

Making an exercise program stick is a problem for many people. One way to do it is to combine the tracking of both sleep and exercise as part of the fitness program. For example, block out 8 hours of the 24 hour day for “fitness” and mark down the actual sleep time and the time in the gym or while out jogging, hiking or playing tennis. Measure the sleep hours and quality as carefully as tracking the weights used or mileage covered. Make this part of your reporting requirement if you have a personal trainer involved in the process.

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Here are ten ways to ensure fitness success. A large part of the process is to ensure the program will stick.

  1. Get plenty of sleep – track your sleep.
  2. Set realistic goals and timelines for your fitness program.
  3. Join a clinic or group to surround yourself with motivated people.
  4. Track you progress.
  5. Tell everyone about your goals.
  6. Make it fun – mp3 player – music or business audio books – fun sports…
  7. Do not over train.
  8. Reward yourself – but not with a lot of food.
  9. Book it in hard – be consistent (5 times a week, not 3).
  10. Get professional help – personal trainer.

The point about 5 times per week rather than the 3 times often prescribed is important. It is really hard to form a habit at 3 times because there is often a conflict knocking out one of the days, reducing it to two which is useless. To build it into a habit, 5 times will work because even with 1 or 2 getting rescheduled or knocked out, there is enough there to make it work. Sometimes all 5 will work out which is fine.

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The upside of this is that there is less need to worry about the dietary aspects when the sleep and exercise parts are handled well. Nike training program running coach Roy Benson often said “if the furnace is hot enough, anything will burn in it.” This probably shouldn’t be taken too far but the point is that the dietary aspects are more easily managed once the proper fitness routine has been in operation over a considerable period of time. This is much more easily enabled when the sleep part is properly managed – right from the beginning.

By building proper sleep into the fitness routine up front, more time is created overall. As the process becomes more streamlined, productivity goes up. Often, there is also less wasted downtime during the day. Someone who is rested and fit doesn’t need to head off to quiet corners or feel the need to head to a fast food joint for a break as often as others. Someone who isn’t as tired likely won’t be as hungry either. To avoid getting hit on the head with a stick by your Zen master, place sufficient sleep at the same level as enough food.

Peter Paul Roosen and Tatsuya Nakagawa are co-founders of Atomica Creative Group, a specialized strategic product marketing firm. Through leading edge insight and research, sound strategic planning and effective project management, Atomica helps companies achieve greater success in bringing new products to market and in improving their existing businesses. They have co-authored Overcoming Inventoritis now available.

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Last Updated on September 10, 2019

How to Master the Art of Prioritization

How to Master the Art of Prioritization

Do you know that prioritization is an art? It is an art that will lead you to success in whatever area that matters to you.

By prioritization, I’m not talking so much about assigning tasks, but deciding which will take chronological priority in your day—figuring out which tasks you’ll do first, and which you’ll leave to last.

Effective Prioritization

There are two approaches to “prioritizing” the tasks in your to-do list that I see fairly often:

Approach #1 Tackling the Biggest Tasks First and Getting Them out of the Way

The idea is that by tackling them first, you deal with the pressure and anxiety that builds up and prevents you from getting anything done—whether we’re talking about big or small tasks. Leo Babauta is a proponent of this Big Rocks method.[1]

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Approach #2 Tackling the Tasks You Can Get Done Quickly and Easily, with Minimal Effort

Proponents of this method believe that by tackling the small fries first, you’ll have less noise distracting you from the periphery of your consciousness.

If you believe in getting your email read and responded to, making phone calls and getting Google Reader zeroed before you dive into the high-yield work, you’re a proponent of this method. I suppose you could say Getting Things Done (GTD) encourages this sort of method, since the methodology advises followers to tackle tasks that can be completed within two minutes, right there and then.

Figure out Your Approach for Prioritization

My own approach is perhaps a mixture of the two.

I’ll write out my daily task list and draw little priority stars next to the three items I need to get done that day. They don’t need to be big tasks, but nine times out of ten, they are.

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Smaller tasks are rarely important enough to warrant a star in the first place; I can always get away without even checking my inbox until the next day if I’m swamped, and the people who need to get in touch with me super quickly know how.

But I’m not recommending my system of prioritization to you. I’m also not saying that mine is better than Leo’s Big Rocks method, and I’m not saying it’s better than the “if it can be done quickly, do it first” method either.

The thing with prioritization is that knowing when to do what relies very much on you and the way you work. Some people need to get some small work done to find a sense of accomplishment and clarity that allows them to focus on and tackle bigger items. Others need to deal with the big tasks or they’ll get caught up in the busywork of the day and never move on, especially when that Google Reader count just refuses to get zeroed (personally, I recommend the Mark All As Read button—I use it most days!).

I’m in between, because my own patterns can be all over the place. Some days I will be ready to rip into massive projects at 7AM. Other times I’ll feel the need to zero every inbox I have and clean up the papers on my desk before I can focus on anything serious. I also know that my peak, efficient working time doesn’t come at 11AM or 3PM or some specific time like it does for many people, but I have several peaks divided by a few troughs. I can feel what’s coming on when and try to keep my schedule liquid enough that I can adapt.

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That’s why I use a starred task list system rather than a scheduled task list. It allows me to trust myself (something that I suppose takes a certain amount of discipline) and achieve peak efficiency by blowing with the winds. If I fight the peaks and troughs, I’ll get less done; but if I do certain kinds of work in each period of the day as they come, I’ll get more done than most others in a similar line of work.

You may not be able to trust yourself to that extent without falling into the busywork trap. You may not be able to tackle big tasks first thing in the morning without feeling like you’re pushing against an invisible brick wall that won’t budge. You might not be able to deal with small tasks before the big tasks without feeling pangs of guilt and urgency.

My point is:

The prioritization systems themselves don’t matter. They’re all pretty good for a group of people, not least of all to the people who espouse them because they use them and find them effective.

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What matters is that you don’t fall for one set of dogma (and I’m not saying Leo Babauta or David Allen preach these things as dogma, but sometimes their proponents do) until you’ve tried the systems extensively, and found which method of chronological prioritization works for you.

And if the system you already use works great, then there’s no need to bother trying others—in the world of personal productivity, it’s too easy to mess with something that works and find yourself unable to get back into your former groove.

“If it ain’t broke, don’t fix it.”

In truth, this principle applies to all sorts of personal productivity issues, though it’s important to know which issues it applies to.

If you thought multitasking worked well for you each day and I’d have to contend that you are wrong—multitasking is a universal myth in my books! But if you find yourself prioritizing tasks that never get done, you might need to reconsider which of the above approaches you’re using and change to a system that is more personally effective.

More About Prioritization & Time Management

Featured photo credit: Sabri Tuzcu via unsplash.com

Reference

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