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How To Take An Effective Nap To Super Boost Your Productivity

How To Take An Effective Nap To Super Boost Your Productivity

“Sleep when you’re dead.” I’ve heard this more times than I can count. The idea is that you’ll have plenty of time to sleep when you die, so don’t waste your time while your alive.

Napping and sleeping in general has become a sign of laziness or weakness. We should be willing, society says, to forego sleep in an effort to keep going, keep working, keep doing.

But sleep and napping specifically, can actually make you a better and more productive person overall. In fact, some companies are installing nap rooms. In fact, research on pilots at NASA showed that a 26-minute nap in flight (while a co-pilot was on duty) enhanced performance by 34% and overall alertness by 54%.

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So, get comfy, lean back and get a few winks. You’ll be surprised at how refreshed you’ll feel after — and ready to keep working.

Take Off Your Shoes

This is really essential. Taking off your shoes will help you get in a comfier state of mind and if you aren’t laying there thinking about how you still have your shoes on, your much more likely to get to sleep quickly.

Lay Down

Laying down for a nap tells your body that you are ready to sleep. Sleep is essential for “resetting” your brain and getting you ready for the rest of your day. It also takes about 50 percent longer to fall asleep sitting up. So it’s much better to just lay down and go right to sleep – especially if you’re on a schedule.

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“Sleep not only rights the wrong of prolonged wakefulness but, at a neurocognitive level, it moves you beyond where you were before you took a nap,” said Matthew Walker, an assistant professor of psychology at UC Berkeley who studies the effects of sleep and napping.

Use a Blanket

Or a coat or something to snuggle under. Because sleeping lowers your metabolism, you can get chilled while you’re sleeping. Use a blanket to keep you cozy and sleeping the whole time you’re taking your nap.

Limit Your Napping Time

Aim for a nap of between 20 and 45 minutes. Naps of this length will help you feel refreshed, yet keep you from feeling groggy. A nap of about 90 minutes in length can also boost your creativity. Much longer, though, and you’ll feel groggy and possibly have trouble acclimating back into your day for a little while.

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Nap After Lunch

Our bodies are predisposed to sleep after lunch – which is likely why were are so sleepy after lunch, regardless of what we’ve eaten. In a U.C. Berkeley sleep study, “At 2 p.m., the nap group took a 90-minute siesta while the no-nap group stayed awake. Later that day, at 6 p.m., participants performed a new round of learning exercises. Those who remained awake throughout the day became worse at learning. In contrast, those who napped did markedly better and actually improved in their capacity to learn.”

Remember, just because people in the U.S. sleep only at night, doesn’t mean that’s how our bodies are meant to function. Many cultures sleep shorter at night and incorporate a short nap into the day. This helps you get more accomplished all day long, instead of just during the 8 or 10 hours you spend at work.

Set an Alarm

Don’t waste your time trying to wake up any other way. If you need to do something at a certain time — pick up your child from school, go to a meeting, or whatever, then set an alarm and make sure you’ll hear it. Most cell phones have alarm functions and you can even set them to go off again if you need them to.

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Eliminate Guilt

Don’t let cultural expectations or societal standards dictate your need for sleep. If you need to sleep, sleep. Work it in to your schedule so that you can sleep when you need to and still perform your job or other responsibilities effectively. There is no reason why needing to sleep should make you feel guilty. Everyone needs to, whether they admit or not. It’s way better to get some sleep and keep going then to just lay around and watch TV at the end of the day — not doing anything useful because you’re too tired to do anything else.

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Last Updated on November 15, 2018

Success In Reaching Goals Is Determined By Mindset

Success In Reaching Goals Is Determined By Mindset

What do you think it takes to achieve your goals? Hard work? Lots of actions? While these are paramount to becoming successful in reaching our goals, neither of these are possible without a positive mindset.

As humans, we naturally tend to lean towards a negative outlook when it comes to our hopes and dreams. We are prone to believing that we have limitations either from within ourselves or from external forces keeping us from truly getting to where we want to be in life. Our tendency to think that we’ll “believe it when we see it” suggests that our mindsets are focused on our goals not really being attainable until they’ve been achieved. The problem with this is that this common mindset fuels our limiting beliefs and shows a lack of faith in ourselves.

The Success Mindset

Success in achieving our goals comes down to a ‘success mindset’. Successful mindsets are those focused on victory, based on positive mental attitudes, empowering inclinations and good habits. Acquiring a success mindset is the sure-fire way to dramatically increase your chance to achieve your goals.

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The idea that achieving our goals comes down to our habits and actions is actually a typical type of mindset that misses a crucial point; that our mindset is, in fact, the determiner of our energy and what actions we take. A negative mindset will tend to create negative actions and similarly if we have a mindset that will only set into action once we see ‘proof’ that our goals are achievable, then the road will be much longer and arduous. This is why, instead of thinking “I’ll believe it when I see it”, a success mindset will think “I’ll see it when I believe it.”

The Placebo Effect and What It Shows Us About The Power of Mindset

The placebo effect is a perfect example of how mindset really can be powerful. In scientific trials, a group of participants were told they received medication that will heal an ailment but were actually given a sugar pill that does nothing (the placebo). Yet after the trial the participants believed it’s had a positive effect – sometimes even cured their ailment even though nothing has changed. This is the power of mindset.

How do we apply this to our goals? Well, when we set goals and dreams how often do we really believe they’ll come to fruition? Have absolute faith that they can be achieved? Have a complete unwavering expectation? Most of us don’t because we hold on to negative mindsets and limiting beliefs about ourselves that stop us from fully believing we are capable or that it’s at all possible. We tend to listen to the opinions of others despite them misaligning with our own or bow to societal pressures that make us believe we should think and act a certain way. There are many reasons why we possess these types of mindsets but a success mindset can be achieved.

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How To Create a Success Mindset

People with success mindsets have a particular way of perceiving things. They have positive outlooks and are able to put faith fully in their ability to succeed. With that in mind, here are a few ways that can turn a negative mindset into a successful one.

1. A Success Mindset Comes From a Growth Mindset

How does a mindset even manifest itself? It comes from the way you talk to yourself in the privacy of your own head. Realising this will go a long way towards noticing how you speak to yourself and others around you. If it’s mainly negative language you use when you talk about your goals and aspirations then this is an example of a fixed mindset.

A negative mindset brings with it a huge number of limiting beliefs. It creates a fixed mindset – one that can’t see beyond it’s own limitations. A growth mindset sees these limitations and looks beyond them – it finds ways to overcome obstacles and believes that this will result in success. When you think of your goal, a fixed mindset may think “what if I fail?” A growth mindset would look at the same goal and think “failures happen but that doesn’t mean I won’t be successful.”

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There’s a lot of power in changing your perspective.

2. Look For The Successes

It’s really important to get your mind focused on positive aspects of your goal. Finding inspiration through others can be really uplifting and keep you on track with developing your success mindset; reinforcing your belief that your dreams can be achieved. Find people that you can talk with about how they achieved their goals and seek out and surround yourself with positive people. This is crucial if you’re learning to develop a positive mindset.

3. Eliminate Negativity

You can come up against a lot of negativity sometimes either through other people or within yourself. Understanding that other people’s negative opinions are created through their own fears and limiting beliefs will go a long way in sustaining your success mindset. But for a lot of us, negative chatter can come from within and these usually manifest as negative words such as can’t, won’t, shouldn’t. Sometimes, when we think of how we’re going to achieve our goals, statements in our minds come out as negative absolutes: ‘It never works out for me’ or ‘I always fail.’

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When you notice these coming up you need to turn them around with ‘It always works out for me!’ and ‘I never fail!’ The trick is to believe it no matter what’s happened in the past. Remember that every new day is a clean slate and for you to adjust your mindset.

4. Create a Vision

Envisioning your end goal and seeing it in your mind is an important trait of a success mindset. Allowing ourselves to imagine our success creates a powerful excitement that shouldn’t be underestimated. When our brain becomes excited at the thought of achieving our goals, we become more committed, work harder towards achieving it and more likely to do whatever it takes to make it happen.

If this involves creating a vision board that you can look at to remind yourself every day then go for it. Small techniques like this go a long way in sustaining your success mindset and shouldn’t be dismissed.

An Inspirational Story…

For centuries experts said that running a mile in under 4 minutes was humanly impossible. On the 6th May 1954, Rodger Bannister did just that. As part of his training, Bannister relentlessly visualised the achievement, believing he could accomplish what everyone said wasn’t possible…and he did it.

What’s more amazing is that, as soon as Bannister achieved the 4-minute mile, more and more people also achieved it. How was this possible after so many years of no one achieving it? Because in people’s minds it was suddenly possible – once people knew that it was achievable it created a mindset of success and now, after over fifty years since Bannister did the ‘impossible’, his record has been lowered by 17 seconds – the power of the success mindset!

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