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Focusing on What Matters (and Ignoring What Does Not)

Focusing on What Matters (and Ignoring What Does Not)

As I look back at this week’s postings on Slow Leadership, I notice that most of them were concerned with helping people stop wasting their time and energy on fruitless endeavors.

Take the first post, entitled: To Succeed, First Forget About Leadership Technique. In it, I argued that belief that success—in just about any business or leadership —comes from one simple source (applying the correct “leadership technique), is both self-serving and erroneous. It is self-serving because it is mostly spread by those who sell training in such techniques, or write about them; and erroneous because it is usually based on a false understanding of causality. Besides, because it does not work. Technique is a very minor part of leadership, as this posting seeks to show.

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Of course, most of what people believe, whether about work or anything else, is simply what they were encouraged to believe at an early age—augmented by what people around them believe (or say they do). The fear of being seen as “different,” of not “fitting in,” encourages a great many mistakes and considerable heartache. Now I am retired, it is far easier for me to maintain an independent position. When I was employed in various large organizations, I was almost as willing as everyone else to suppress my own thinking in favor of appearing suitably orthodox. I say “almost as willing,” because I always had a reputation for being awkward and not quite fitting in, which doubtless held my career back at some points. That is why I warmed to the idea that The Wonder of Letting Go might help people lessen much of the stress and turmoil in their lives. As I wrote:

The first step in making life and work fun again is the —and the —for may people. It is to let go of whatever you have today and move into the future. And what you will most likely find is that many of the things you were clinging to so desperately turn out to be no loss; and some of the best of them bob along with you anyway. You don’t need to cling to them. They are part of who you are.

Encouraging employees to use their intelligence is still an unusual idea, but it too can help people focus on what matters and ignore what does not. In Why Not Let People Use Their Intelligence?, I suggested that companies who recruit smart people, then deny them the chance to use their intelligence, for whatever reason, are purposely throwing away large amounts of shareholders’ money and should be treated appropriately. Not a very radical idea, it seems to me, but certainly an unfamiliar one.

One or two people had difficulties in grasping the difference I suggested between business problems and business predicaments in my article: Problems, Predicaments and Sleight of Hand. I can best sum it up like this.

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  • Problems have solutions, even if you don’t presently know what they are. For example, asking how to get a certain level of shipments to a customer in a given time period at the lowest possible price is a problem.
  • Predicaments have no solutions, and never will have. An example of a predicament (with no solution that is either possible or that will remain useful for very long) would be how to maintain a consistent level of market share at or above 12%. It’s a predicament because whatever action you take to make it happen will prompt counter action from others to thwart you; and the market circumstances are constantly changing anyway.

I suggested, therefore, that all the most important issues in business are actually predicaments. To treat them as problems and apply supposed solutions is to be doomed to consistent failure and frustration.

Many of our difficulties in the workplace are self-inflicted, and arise primarily because we do not devote either the time or the energy required to think about them clearly enough. Hamburger Management, with its emphasis on quick action, simple answers, and continual cost-cutting merely magnifies that human tendency. Only by slowing down and using our minds can we finally sort out what matters from everything else. And once we do that, we will, I believe, be surprised at how much time we previously devoted to nonsensical activities.

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Focusing only on what matters is the first, most essential step in creating enough space in your working day to allow you to create a civilized way of working. And it goes far beyond removing minor distractions. To focus on what matters, you must first decide what that is. That is why maintaining an open, independent mind is so important. Don’t be taken in by what most people do, unless you have first verified for yourself that it is sensible and necessary. After all, most people follow the crowd— and that is often a poor choice for having a life that is better than most.

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Last Updated on October 16, 2018

The Ultimate Guide to Help You Sleep Through the Night Tonight

The Ultimate Guide to Help You Sleep Through the Night Tonight

It’s well past midnight and you’ve got to get up in less than six hours. You toss and turn all night. Before you know it, another hour passes by and you start panicking.

If I don’t get to sleep in the next 30 minutes, I’m going to be exhausted tomorrow!”

One thing is for sure, you’re not alone. Over 70M+ Americans have stated that they don’t get the proper sleep they need at night.[1] So what could possibly be causing this insomnia epidemic?

Throughout my entrepreneurial journey of building my language learning company, I have experimented and researched dozens of best sleep practices. Some have flopped but a few have dramatically improved the quality of my life and work.

In this article, I’ll look into the reason why you’re sleep deprived and how to sleep through the night tonight.

Why you can’t sleep through the night

The first step to improving anything is getting to the bottom of the root problem. Different studies have shown the reasons why most people cannot sleep well at night.[2] Here are the main ones that the average person faces:

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Stress

If you’ve ever stayed up at night worrying about something, know that it’s a major sleep inhibitor. When you’re feeling stress, your mind and body becomes more activated, making it incredibly difficult to fall asleep. Even when you do manage to sleep, it won’t be deep enough to help you feel rested the next day.

Exposure to blue light before sleep time

We’re exposed to harmful blue light on a daily basis through the use of our digital screens. If you’ve never heard of blue light, it’s part of the visible light spectrum that suppresses melatonin, our sleep hormones. Other harmful effects include digital eye strains and macular cellular damage.

While daytime exposure to blue light is not very harmful, night time exposure tricks our brain into thinking it’s daytime. By keeping your brain alert and suppressing melatonin, your mind is unable to shut down and relax before bedtime.

Eating close to bedtime

Eating too late can actually be an issue for many people, especially those who are older than 40. The reason is, eating before laying down increases the chances of Gastroesophageal reflux disease (GERD), in which stomach acid backflows into the esophagus.

Another reason not to eat too late is sleep quality. Even if you manage to sleep right after eating, it’s likely that you’ll wake up tired. Instead of letting your body rest during sleep, it has to digest the food that was entered before bedtime.

Rule of thumb: eat 3-4 hours before bedtime.

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Medical conditions

In some cases, it could be medical conditions that cause your sleep problems. If you can’t relate yourself to the above reasons or any of these common sleep problem causes, you should visit the doctor.

The vicious sleep cycle

The biggest danger to repeating the bad habits mentioned above is the negative cycle that it can take you through. A bad night’s sleep can affect not only your energy but your willpower and decision making skills.

Here’s an example of a bad sleep pattern:

You get a bad night’s sleep
–> You feel tired and stressful throughout the day.
–> You compensate it with unhealthy habits (for example junk food, skipping exercises, watching Netflix etc.)
–> You can’t sleep well (again) the next night.

    You can imagine what could happen if this cycle repeats over a longer period of time.

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    How to sleep better (throughout the night)

    To help you break the vicious cycle and stop waking up in the middle of the night, I’ll explain to you a list of actionable steps to solve your trouble staying asleep.

    1. Take control over the last 90 minutes of your night

    What you do (or don’t do) before bedtime have significant impact on the quality of your sleep. Many times, it can be the difference between staying up until 4am and sleeping like a baby.

    Here are a few suggestions:

    • Go from light to dark – Darkness stimulates production of the sleep hormone melatonin. Turn off unused light around the house, and think about investing into warm light that you can use in the bedroom before bedtime.
    • Avoid screens (or wear blue light blocking glasses) – Keep the bedroom a technology-free zone as the light from electronic devices can disturb your sleep. If you need to work, wear blue light blocking glasses (also known as computer glasses) throughout or before you sleep to prevent sleep disruption.
    • Find an activity that helps you to wind down  This could be anything that calms you down, and reduces thinking (especially unnecessary stress). Fir example, listening to soothing/good feel music, taking a hot bath, reading or meditating.
    • Keep any electronics you have on the other side of the room or outside the room – One of the most harmful things that can disrupt your sleep is the notifications you get from your smartphones. The simplest way to avoid this is to keep it away from you.
    • Create a bedtime routine – A night routine is a couple of things you do prior to going to bed. By doing these things every night, you’ll have a more restful and high-quality sleep. Learn how to pick up a night routine here: The Ultimate Night Routine Guide to Sleep Better and Wake Up Productive

    2. Eat the right nutrients (and avoid the wrong ones)

    What you eat (not just when we eat) plays a critical role in your sleep quality. If you’re ever in doubt of what to eat to improve your sleep, take the following into consideration:

    • Kiwi – This green fruit may be the ultimate pre-bed snack. When volunteers ate two kiwis an hour before hitting the hay, they slept almost a full extra hour. Kiwis are full of vitamins C and E, serotonin and folate—all of which may help you snooze.
    • Soy foods – Foods made with soy such as tofu, miso and edamame, are rich in isoflavones. These compounds increase the production of serotonin, a brain chemical that influences the body’s sleep-wake cycle.
    • Fiber-rich foods – Eating more fiber could be key for better sleep. Eating fiber was associated with more restorative slow-wave sleep—the more you eat, the better you sleep—per a study published in the Journal of Clinical Sleep Medicine. Fiber prevents blood sugar surges that may lower melatonin. Get a fiber boost from beans, artichokes, bran cereal and quinoa.
    • Salmon – Most fish, especially salmon, halibut and tuna boost vitamin B6, which is needed to make melatonin— a sleep-inducing hormone triggered by darkness.

    3. Adjust your sleep temperature

    Once you’ve gone through the first 2 recommendations, the last step to experiment with is temperature. According to Sleep.org, the ideal temperature for sleep is 60-67 Farenheit. This may be cooler than what most people are used to, but keep in mind that our body temperature changes once we fall asleep.

    Rule of thumb: sleeping in cooler temperature is better for sleep quality than warmer temperature.

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    Find out how to maintain the optimal temperature to sleep better here: How to Sleep Faster with the Best Temperature

    Sleep better form now on

    Congrats on making it to the end of this guide on sleep. If you’re serious about taking the necessary steps in improving your sleep, remember to take it one step at a time.

    I recommend trying just one of the steps mentioned such as taking a hot bath, blocking out blue light at night, or sleeping in cooler temperature. From there, see how it impacts your sleep quality and you can keep doing what works, and throw away what doesn’t.

    As long as you follow these steps cautiously and diligently, I know you’ll see improved results in your sleep!

    Featured photo credit: pixabay via pixabay.com

    Reference

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