When asked for his #1 productivity tip, Richard Branson paused for a moment, leaned back and said, “Work out.” By his estimate, it added about four hours of productivity to his day.
As entrepreneurs, we often have the burning desire to make our venture succeed, no matter the cost. We’ll stay up later, work longer, go further and push ourselves more than anyone else. We know we need to spend a few years living like most people won’t so that we can ultimately spend the rest of our life living like most people can’t. We’ve read all the “Create Your Own Success” books and have seen all of the motivational quotes, and we’re willing to do whatever it takes. Unfortunately all too often, “whatever it takes” means sacrificing our personal relationships, our happiness, and our health in order to succeed. What we sometimes forget is that it’s easy to earn more money, no matter what our age.
However, when our health is neglected, it can be difficult – sometimes even impossible – to reverse the ill effects. Neglecting our health in order to be successful in our careers leads to infinitely more downside than upside – like having a massive heart attack before the age of forty. But what many of us may not know is that being healthy and staying fit infinitely improves our ability to earn money: it boosts productivity and energy; it accelerates how fast the brain can think and make decisions; it lets us rest and sleep better; and, most importantly, it prevents us from dying from self-inflicted illnesses of neglect. Here’s how eating healthier and exercising more will make you richer and more successful, all while being one of the fittest people at the office.Advertising
#1 It Increases Productivity And Energy – A Lot
Entrepreneurs are obsessed with getting more done in less time. Picture this: let’s say you need to consume around 2,200 calories a day to maintain your body weight. The brain uses up approximately 20% of your caloric intake, which in this scenario means your brain is actually using around 450 of those daily calories to function. That’s 20% of your entire caloric intake fueling the super computer that we call your brain. As an entrepreneur or business owner, your brain is your most priceless asset. So why neglect it?
Picture the day of the average stressed-out CEO: We wake up early, usually after a poor night of sleep. We grab a breakfast to go, along with a coffee or a double shot of espresso. The morning is spent working or in meetings, and lunch might be a quick meal out (or we might skip it due to stress or looming deadlines). The afternoon is spent with more meetings, working, drinking coffee, and the evenings are often more of the same. Skipping meals or eating nutrient-poor meals is depriving our brain of glucose, the energy it needs to function and work optimally. Sticking with the right foods that contain lean proteins and low GI carbs gives us a steady release of energy and glucose, which in turn benefits the brain and ensures it’s firing on all cylinders without getting fatigued.
Of course, watching our diets isn’t the only thing we can do to keep our minds sharp: Exercising also improves brain function. If you’re an older entrepreneur worried about losing your edge, getting your body in motion has been shown to slow down the loss of neurons and brain power. Exercise has also been shown to boost your productivity (alertness, mood) in the hours immediately after it. What’s more, people that regularly exercise show a permanent increases in their baseline level of energy that sticks over time, even after as little as a ten minute walk done regularly.Advertising
#2 It Punches Stress In the Face
One of the biggest, most detrimental side effects of entrepreneurship is the near-constant stress and anxiety we sometimes feel when we’re building something for the first time, wondering where our next dollar might be coming from. Once the lizard brain takes over, it’s game over. Poor decisions are made as soon as emotions begin to enter the picture, leaving us no time to meditate on the decision or consider logical consequences. The irony is that when we resort to drinking stimulants like coffee in excess, it increases the stress hormone cortisol. Obviously this increases our stress levels, but there are serious health consequences ranging from increased belly fat, decreased immune function, poor quality sleep, full-on burnout, adrenal fatigue, and even hospitalization.
We’ve all heard the story of a burnt-out entrepreneur that landed themselves in the hospital with a serious health complication (typically GI-related) due to untreated stress. Jonathan Fields, author of Uncertainty, wrote in a Huffington Post article that after several weeks of hitting deadlines while trying to prove himself as “the rookie,” – which involved drinking way too many double espressos and sleeping under his desk a couple hours a night – his immune system collapsed, and he had a perforated intestine with a baseball-sized mass that required immediate surgery. Here’s the kicker: It all apparently occurred in less than a month.
Exercise and eating nutrient-dense foods also helps lower the anxiety, depression and stress levels that we can feel due to constant time crunches, deadlines and board meetings. Another bonus: If you’re dealing with failures or wildly fluctuating moods, regular exercise has been shown to be more effective at perking you up than the antidepressant Zoloft.Advertising
#3 It Improves Your Memory
An unfortunate side effect of always been frazzled is that it kills your memory. In one study, aerobic exercise was shown to actually increase the volume of the hippocampus – the part of the brain dealing with memory and learning skills. Regular exercise will not only decrease inflammation throughout the body and your brain, but it also will stimulate the release of growth factors that help protect the brain and keep it young. This doesn’t mean spending hours in the gym: Just taking a ten minute walk in between projects or before lunch has actually been shown to boost mood, energy, productivity and more. The above study done that actually increased certain parts of the brain was done on people walking 120 minutes a week – about 15 minutes per day.
#4 It Helps You Make Smarter, Faster Decisions
Picture this: You’re grinding it out one Tuesday morning, and you’re getting a bit foggy so you decide to take a break. You hop on over to Hacker News, look back up at the clock and realize it’s been an hour. “I need to be more focused and disciplined,” we tell ourselves. Well, being healthy and exercising can help with that too.
One study done on adolescents and young adults found that physical exercise dramatically improved executive functions (self control, memory, decision making, learning, etc.). Why and how it works is simple: Moving more increases the heart rate and blood flow, which increases oxygenation of the brain. Sitting fourteen hours a day at your desk staring at a computer doesn’t help.Advertising
Multiple studies have found that after 30 minutes of doing an easy half hour bike ride, subjects performed much better (and faster) on a series of cognitive tests. Maybe the fact that working out (along with meditation) is one of the two most common daily health habits of millionaires says something?
#5 It Prevents You From Dying Young (Seriously)
Consider the life of the average start-up founder, solo-preneur or new business owner. Lack of sleep? Check. Constant reliance on stimulants (either legal or illegal?) Check. An ever-present feeling of stress and anxiety? Check. Skipping meals or eating quick meals that aren’t exactly calorie-dense? Check. All four of these are serious risk factors for metabolic syndrome, the precursor to cancer, heart disease, diabetes, Alzheimer’s, and more. In other words, when you get fat and out of shape, your risk of developing pretty much every disease and negative health condition increases – that doesn’t exactly make your life as an entrepreneur easier. And if the other four reasons weren’t a compelling reason to eat healthier and move more, hopefully death is.
Even the symptoms leading up to metabolic syndrome impair your ability to perform at your absolute best. As your weight increases, energy decreases. Men will have higher levels of female hormones, women will have very high levels of female hormones. Productivity decreases, sleep worsens, stress levels elevate.
Fighting the cult of productivity isn’t easy though. Thinking that we should cut corners to save an hour here and there to devote to building our empire can seem like a logical decision, but unfortunately it’s a shortsighted one. Not only will being healthy actually boost your productivity, energy, happiness, mood and more, you’ll also look and feel much better and avoid an early grave. What’s more? It’ll make you a lot more money – with your sanity intact.
Featured photo credit: Happy President’s Day / Bart via flickr.com
Last Updated on January 21, 2020
The Best Way to Create a Vision for the Life You Want
Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.
Why You Need a Vision
Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.
How to Create Your Life Vision
Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.
What Do You Want?
The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.
It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.
Some tips to guide you:
- Remember to ask why you want certain things
- Think about what you want, not on what you don’t want.
- Give yourself permission to dream.
- Be creative. Consider ideas that you never thought possible.
- Focus on your wishes, not what others expect of you.
Some questions to start your exploration:
- What really matters to you in life? Not what should matter, what does matter.
- What would you like to have more of in your life?
- Set aside money for a moment; what do you want in your career?
- What are your secret passions and dreams?
- What would bring more joy and happiness into your life?
- What do you want your relationships to be like?
- What qualities would you like to develop?
- What are your values? What issues do you care about?
- What are your talents? What’s special about you?
- What would you most like to accomplish?
- What would legacy would you like to leave behind?
It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.
What Would Your Best Life Look Like?
Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.
A few prompts to get you started:
- What will you have accomplished already?
- How will you feel about yourself?
- What kind of people are in your life? How do you feel about them?
- What does your ideal day look like?
- Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
- What would you be doing?
- Are you with another person, a group of people, or are you by yourself?
- How are you dressed?
- What’s your state of mind? Happy or sad? Contented or frustrated?
- What does your physical body look like? How do you feel about that?
- Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.
It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next step. Give yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.
It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.
- What’s the last thing that would’ve had to happen to achieve your best life?
- What’s the most important choice you would’ve had to make?
- What would you have needed to learn along the way?
- What important actions would you have had to take?
- What beliefs would you have needed to change?
- What habits or behaviors would you have had to cultivate?
- What type of support would you have had to enlist?
- How long will it have taken you to realize your best life?
- What steps or milestones would you have needed to reach along the way?
Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.
It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.
Featured photo credit: Matt Noble via unsplash.com