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How to increase nighttime performance

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In 2009, one interesting article was published, written by renowned programmer Paul Graham. In this article, Graham describes the "schedule of the creator" - that particular mode in which the brain of a creative person works. This mode differs from the usual “manager routine” in that it requires a longer time period for building an abstract system in the head.

Paul Graham compares creative work with the construction of a crystal castle. A man erects a fragile building of his idea, and the slightest negligence or hindrance can destroy this building and smash everything to smithereens. That is why the representatives of creative professions are so annoyed by people who distract them “for a moment”. Others do not understand that their behavior negates the results of long hours of work. It makes no sense to take on a task if you cannot allocate at least a few quiet hours to complete it.

Fatigue activates mental activity

Everyone needs to sleep at night. In the afternoon, attention is activated, energy is awakened, reflexes are accelerated. A well-slept person sits at a table with a desire to work, enters a browser and goes ... to a social network. Or checks mail. Or he suddenly remembers that he forgot to buy a gift for a child in an online store. As a result, precious time is wasted, and work is carried over to the night.

A tired brain gives the command: "Work!". The brain does not want to travel on social networks at two (three, four) hours of the night, it wants to sleep. And he can achieve what he wants in only one way: by completing the task. A person mobilizes his efforts in order to do a certain job, and works without distraction.

What do scientists say about this

Scientists agree on one thing: you need to sleep at night. True, this statement does not prevent the scientists themselves from actively doing night work. Earlier assumptions were made that the effects of insufficient sleep are offset by subsequent sleep. Studies were conducted at the University of Pennsylvania, and it turned out that chronic lack of sleep leads to the destruction of a large number of neurons that are responsible for attention and intelligence.

Short sleep disturbances lead to an increase in the production of proteins responsible for energy, but this increase is temporary. Longer wakefulness provokes the loss of brain cells, which, in turn, negatively affects the intellectual abilities of a person.

7 ways to increase your productivity

Today the trend of “doing less” has become quite popular. As the name implies, this area covers techniques with which you can achieve greater results with less effort.

Consider some of these techniques that increase the human performance many times over. I hope that they will help you achieve the best results in the shortest possible time.

1. Pareto law, or principle 20/80.
In general terms, this principle is formulated as follows: 20% of the effort gives 80% of the result, and the remaining 80% of the effort is only 20% of the result. Law 20/80 is applicable in almost all areas of life.

If you know how to use the Pareto law properly, it will help you not only in your professional life, but also in everyday life. This is a small convenient trick that will be able to help predict the result.

According to Pareto’s law, all unimportant tasks should be done when your productivity is low. It is important to prioritize between work tasks. Try to perform important tasks at exactly that time of the day when your performance will be at a high level.

2. Three important tasks.
Many make up a to-do list, this allows you to make the workflow more organized.

Every morning, spend five minutes writing down the three most important tasks of the day. And then focus all your efforts on doing this short list.

Focus on these three main tasks, and if you manage to complete them ahead of schedule, you can get down to something else.

3. The philosophy of "Do less."
The philosophy of “Do less” is very popular in modern realities. Different authors offer different approaches. For example, Mark Lesser recommends finding a few minutes during the working day in order to meditate. This evens out your breathing, you will come to your senses, get rid of stress and be able to better concentrate on the task.

Do not forget about prioritization. Perform important tasks first, and then move on to low priority. Do not overload yourself with a large number of tasks: it is better to do less, but efficiently and with pleasure, than more, but without enthusiasm.

4. Tomato technique.
Tomato technique was offered by Francesco Cirillo. The technique is called tomato because its author originally used a kitchen timer in the form of a tomato to measure time.

The methodology is based on the principle of working for 25 minutes on a specific task without a break, but after that it is imperative to take a break.

Look at your list of tasks and select from it the most priority tasks.

Then set the timer for 25 minutes and start working without distracting anything until you hear the timer signal. Each 25-minute period is called a “tomato."

After that, take a five-minute break and turn on the timer again.
After four “tomatoes” (that is, every two hours) take a longer break of 15–20 minutes.

If your task takes more than five "tomatoes", it can be divided into several parts.

This technique helps to work on higher priority tasks, improves attention and helps to concentrate better.

5. The myth of multitasking.
The multitasking mode does not at all make us more productive, it is a myth. In fact, when we concentrate on many tasks at the same time, it negatively affects our productivity and concentration.

Regardless of how well you have learned to work in multitasking mode, your productivity will be much less than if you decided to focus from start to finish on one task.

If you want to complete your tasks more productively, it’s better to focus on one task, complete it from beginning to end, and only then move on to others.

6. Informational diet.
Nowadays, overloading your brain with information is as simple as getting a heat stroke in the Sahara desert. And even the symptoms are similar: sleep disturbance, distracted attention and a delayed reaction. Our brain is overloaded with informational noise. In today's world, people are constantly looking for news, although they are already everywhere around us.

In this case, Timothy Ferris, author of the book "How to work four hours a week and still not hang around in the office" call to call ", live anywhere and get rich" advises people to "go on an informational diet."

Try to get as little information as absolutely unnecessary for you, at least for a week, and see how it affects your productivity.

7. Live on schedule.
Remember that there is time to relax, and there is time to work. Draw clear boundaries between the one and the other. Start by stopping doing business as soon as you feel you need to rest.

Parkinson’s law states that "work fills the time allotted to it." This means that if, for example, you decide that you will write a report for the week, you will write it all week. But if you enclose each task in a tight framework, this will allow you to deal with matters much more efficiently. When you have deadlines, you try to manage to complete everything on time, so this is an excellent motivation.

7 tips to increase stamina

Following these tips, you will forever forget about procrastination.

Tip number 1: Always plan for the day.
Planning is a very useful thing, even if it is just about the next working day in the office. Accustom yourself to make a plan every morning, writing down in a diary all the necessary things that you need to finish today. Be sure that every look at this list will enhance your performance.

Tip number 2: Be the first to complete complex tasks.
In the end, if you are faced with a difficult task that you must accomplish, sooner or later you will still have to tackle its solution. So why not do it right now?

Tip number 3: Always adequately evaluate your own strengths.
Do not promise that you cannot do. Do your work as much as your experience allows.

Tip number 4: Praise yourself for all victories.
Promise yourself a little surprise for a job well done, and you will see that it will be much easier and more enjoyable to do it. The main thing is for the “prize” to be truly desirable and motivating.

Tip number 5: Give up social networks.
Delete the bookmarks of social networks on your working computer, and you will see that the day is much longer than you thought yesterday. If you refuse to view VKontakte, Facebook and Twitter during working hours, you will free up a huge layer of time that will help you do your job much better and faster.

Tip number 6: Do not forget to relax.
From time to time, your body just needs a break in order to correctly perform all the tasks. Have a little rest every time you reach your next mini-goal.

Tip number 7: Love your work.
It's no secret to anyone: best of all we do what we like. Try to treat your work with love, and very soon you will really start to like it.

Brain Activity by Clock

  • From 6 a.m. to 7 a.m. - Long-term memory works best. Any information received during this period of time is very well absorbed.
  • From 8 a.m. to 9 a.m. - logical thinking works great. According to scientists, this time is most suitable for any type of activity.
  • From 11 to 12 days - At this time, it becomes difficult to focus on one thing. During this period of time, the brain needs a break. Do not torment him with intellectual activity or analysis. At this time, it is important to relax and, for example, listen to calm music.

  • From 13 to 14 days - Dinner time. Recharge is required not only to your stomach, but also to the brain. Stimulate his work with something tasty that he likes: berries, seafood, nuts, seeds, fruits.
  • From 2 p.m. to 6 p.m. - An ideal time for active brain activity. As a rule, most of the work is done during this period of time.
  • From 18 to 21 pm - Brain activity is gradually declining. The brain requires rest and relaxation.
  • From 21 to 23 pm - there is a complete rest of the brain and the entire nervous system.
  • From 23 to 1 am - at this time there is a restoration of the subtle energy of the human body. In feng shui, this energy is called qi, yoga is called prana, and scientists are called muscle and nervous strength.
  • 1 to 3 a.m. - restored emotional energy.
  • From 3 a.m. to 6 a.m. - The brain begins to activate, even in spite of a dream. This makes it possible to get up early and feel alert at 5 in the morning.

Knowing the so-called daily routine of the brain, you can most effectively use it. Good luck and don’t forget to click on the buttons and

Productivity and mental health products

In order to maintain clarity of thinking, the brain needs protein, so it is necessary to include protein foods of plant and animal origin in food.

It is known that the brain needs sugar to work, and many people eat sweets. With sedentary work, this is the right way to overweight: after all, sugar is quickly absorbed and burns. It is better to eat those foods that contain natural sugars and starch: brown bread, potatoes, rice, legumes, nuts, etc. Such food will be absorbed more slowly, and the brain will have enough nutrition for several hours.

If the brain lacks biologically active substances, it is useless to train memory and perform various exercises. The cells lack nutrition - where should they get it from? Of course, only from food. Vitamins of group B and vitamin PP are very important, as well as polyunsaturated fatty acids.

Include fatty fish, cereals, eggs, dairy products, and yeast in your diet. Avocados, raisins, dried apricots and seeds also help relieve fatigue and cope with prolonged mental stress. Take nuts for work: pistachios, almonds or walnuts.

The substances contained in squid, shrimp, crab, fresh onion will help improve attention concentration. A piece of chocolate will help calm down and stop being nervous, just don't get carried away with it.

Strawberries or bananas also help relieve stress and improve mood.

A simple product - carrots, in combination with ginger, caraway seeds and sour cream will help improve memory and vision: after all, it is it that suffers the most when working at a computer. Add blueberries to your carrot salad - fresh or dried, and your eyes will thank you.

How to increase functionality: step by step instructions

Step 1. Before you increase your performance, let's take a break.
Without good rest, there is no full work.

Step 2. Let's do some planning.
Without planning, you will never have increased performance. Therefore, at this stage, get yourself a diary.

So, every evening you will need to write down all the planned things for tomorrow.
This should be done in the evening, since in the morning the brain is in a sleepy state and does not want to think about any business at all.

Step 3. We prioritize and determine our productive time.
All people are different, which means that each person has the greatest capacity for work at different times.

Someone works fruitfully at 7 in the morning, while someone turns on the motor only by 7 in the evening.

Therefore, determine the time of your highest productivity.

Now we begin to prioritize.

Having created a to-do list for yourself, see what kind of affairs require the greatest productivity from you. These things and write down on your active time. Small things can always be done in the morning. But not very important can be left for the evening.

Step 4. We concentrate on work.
In working moments, try to concentrate only on work. Disable skype, ICQ and other programs. Set yourself a schedule!

From today, try to concentrate on work and be distracted only by vital problems.

Step 5 We are switching.
Once you've done one thing, try switching to something completely different.

If you have been engaged in mental work for 2 hours, then the next 30-60 minutes you can do sports, routine or household chores.

After brain activity, the body needs rest and switching.

Only in this way will he be able to continue further brain activity.

Step 6. We fight with laziness.
If you really want to increase efficiency, then suppress laziness. Do not put off all things for later.

Step 7 We delegate authority.
Do not try to do everything yourself. If you can shift some things onto the shoulders of others - shift!

By shifting some things onto the shoulders of others, you can better concentrate on more important tasks.

Conclusion

Nowadays, a lot of people lose their working capacity. All this is due to the huge number of tasks that arise at their work. Therefore, it is so important to know how to increase your productivity in the working environment.

Many people spend the whole day at work, when all these tasks can be solved in 4 hours. Their problem is that they do not know how to prioritize and organize their time. Time management can help with this.

By reading this article and applying the advice described in it in your work, you will increase your performance many times over. A nice bonus to this will be a lot of free time that you can spend on yourself and your family.

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