We all try to be productive. We all have lots of stuff that we need to get done, for work, for our art, for our families. This is all good.

So maybe you’re too busy to get it all in. To write the book you’ve been meaning to write. Too busy to get to the gym. Or just drowning in email and want it to end. It doesn’t have to be that way. The right productivity tweaks can get you where you need to be–to help you get more done without adding more to your plate.

But you have to remember: It’s human being not human doing. With that in mind, here is some productivity advice that will certainly help you get more done, but more importantly, will help you get more done in a healthy, effective and balanced way. Some of these I have learned by virtue of working alongside people much smarter than me and stealing their tricks, others through my own trial and error.

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–Keep texting for friends only. If there are too many ways for people to reach you, the day never ends and you’ll never have time to think. I try to not do any business texting–only email and only phone. When I get a text, I know it’s from a friend.

–Walk during all your phone calls. You’ll be happier for it.

-A small to-do list of 5–10 items, if completed day in and day out, will put you far ahead of everyone else.

-Save time in the mornings before you do email or social media. Write in a journal, have breakfast with your kids, take a long shower. Don’t jump immediately into the noise. Have some peace and thoughtful time first.

-Inbox zero. Inbox zero. Inbox zero. (but here’s the key: you don’t have to respond to most. Delete/archive is your friend)

-On that note, Napoleon used to deliberately ignore correspondence for weeks so the trivial stuff would deal with itself. I do that with things that are particularly frustrating or aggravating. What if you just thought: Oops, I accidentally deleted that offensive email or Oops, I guess I never saw it. Chances are it would save you some anger.

-What’s your main thing? Ok, so why are you doing all these other things?

-Reading is work, important work actually. Don’t let anyone tell you otherwise.

-If you’re struggling with something, print it out and go over it in physical form. The computer is a medium and not always the best one. Don’t feel stuck or wedded to it.

-Fire crazy people from your life. That is: people who send too many emails, people who stir up drama, people who can’t be counted on, people who waste your time with projects that don’t go anywhere. It’s not fair to you, it’s not fair to your clients/employer, it’s not fair to your family.

-To concentrate, listen to the same song over and over and over and over.

-Make commitments–short, regular deadlines that you have to meet. It will force you to ship and deliver results. This is how you will improve. It will also get you out of your own head.

-Use tools but don’t overuse tools. I really like Basecamp, 15five, Buffer and Google Docs. Yes, there are some other great ones out there: Scrivener, Evernote, Slack, Asana, Any.do, Timeful, etc. but you’re supposed to manage the tools, not be managed by them. How many different platforms can one have going on? Keep it simple and keep it straightforward. Don’t feel guilted into trying every single thing that other people rave about.

-Beware of both work addiction and work aversion. They are two sides of the same coin. Ask yourself: Why am I doing this? Am I avoiding anything in my life? Am I adrenalizing? Is this really that important?

–Get a goat (space/city provided)

-Don’t set up a voice mail. Or if you do, tell people to email you.

-Avoid conference calls, get-to-know-each-other coffee meetings, industry events and unless they’re really important, even interview/media requests that require meeting or Skype. Why? Because it puts you on someone else’s schedule and not yours. Email is best for all these things, even if it takes a little longer to actually do, for one reason: it’s on your terms. You can do it after you’ve done the other things you want or need to do, without interruption.

-Exercise will make you productive. It will clear your mind, process any negative energy, and give you a win every day.

-Don’t follow the news, particularly online. It’s mostly bullshit. Read people you can trust.

-There’s the old Benjamin Franklin line about being a penny wise but a pound foolish. It’s the same thing with time management. Most people get the little things right and the big things wrong–and then wonder why they don’t get much done.

-Avoid stimulants. I include ‘passion’ as one of those dangerous drugs.

-Be wary of giving your time away just because some asked. Try asking them to pay. It weeds out the moochers and makes sure people will respect it and take it seriously.

-Don’t play cell phone games. They are designed to be addicting. Besides, you’re an adult. Read an article or pick up a book.

-Pick a set of clothes you like and are comfortable in and buy a lot of them. Everyone from the President to Steve Jobs realizes that this is a way to cut down on unnecessary decisions. It also means you’re focused on what is important (who you are vs how you look).

-Treat yourself like a startup. Register an LLC if you need to make it clearer. Now if your business needs something to be more productive–whether it’s a nice pair of headphones or a trip–you won’t think about money. You’ll be objective.

-Keep a journal if you like, but definitely keep a commonplace book. You’re essentially stockpiling information for when you’ll need it later. Saving you time and making you better prepared.

-Robert Louis Stevenson has a quote to the effect of “Thinking your work is terribly important is the first sign of insanity.” Remember…you’re not the president of the world here. Relax. It’s going to be alright.

-You think hiring a professional is expensive? Try hiring an amateur. When you hire help, don’t cut corners. You’ll pay for it, I promise.

-Don’t buy airplane wifi–take that time to get caught up, to think, to be ‘unreachable.’

-Put an inspirational quote or two above your desk. Not something like “Hang in there” with a cat photo but something that reminds you of your purpose and the major tasks at hand.

-What do you make in a year? Divide that by how many hours you work to get a true hourly rate. I’m not saying to not do anything less than that rate, but don’t lose track of that number. Let it weigh against your choices.

-One thing it will do is help you say ‘No’ to things. Which is critical. You need to say no more often. We all do.

-You have to know why you do what you do–what you prize and what’s important to you. Or you will be endlessly comparing yourself against other people, which will not only be a major distraction, it will make you miserable.

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These are things I’ve learned over the last few years, I don’t always follow them but I always regret it when I don’t.

Keep balance, keep working and stay happy!

Courtesy: Medium.com

When someone is described as being “mentally tough,” it typically signals that they’re resilient, self-assured, and bold. Ask any athlete what the concept means in sports, and they will answer, “you thrive in competition,” “you’re self-confident,” and “you can handle the pressure.” But all these statements describe behavior, rather than what’s going on inside one’s head. They fail to define what mental toughness actually is and how it develops.

In 2002, Graham Jones, professor of elite performance psychology at the University of Wales, set out to answer the question: “What Is This Thing Called Mental Toughness?” He interviewed 10 sports professionals competing at an international level — swimmers, sprinters, gymnasts, triathletes, rugby players, and runners — and asked what the concept means to them.

After analyzing their answers, Jones concluded that to be mentally tough in sports takes an unshakeable self-belief in the ability to achieve goals, and the determination to bounce back from performance setbacks. A mentally tough athlete is confident that their skills are unique and is recognizable by an insatiable desire to succeed, Jones writes.

Peter Clough, a professor of psychology at the University of Hull, looks at mental toughness beyond elite athletes and the context of sports. He considers it an actual personality trait, fundamental to the performance, well-being, and personal development of everyone, that determines “how people deal effectively with challenges, stressors, and pressure… irrespective of circumstances.”

Since the human psyche is strongly influenced not only by external but also internal voices, our mental state can benefit from psychological tools including positive thinking, visualization, attentional control, and goal setting.

According to Clough’s model, mental toughness is made up of four components that psychologists call the “4Cs:” challenge, control, commitment, and confidence. A mentally tough person interprets challenges as opportunities and believes they can maintain control in their life.

Clough also developed a questionnaire to measure mental toughness in sports and used it to learn about the concept’s impact on athletic performance. When 41 undergraduate sports students were assessed and then asked to hold weights, at arm’s length, for as long as possible, Clough discovered that those who scored better in mental toughness (based on his questionnaire’s measures of challenge, control, commitment, and confidence) experienced less discomfort and pain and performed better physically.

In sports, mental toughness gives someone an advantage over opponents by enabling them to cope better with the demands of physical activity. And in everyday life, mental toughness allows someone to better manage stress, overcome challenges, and increase contentment.

Can you develop mental toughness?

Evidence suggests both upbringing and life experiences shape the human psyche and play a role in how mentally tough someone is. A 2011 paper in Journal of Sport Psychology in Action confirmed that — no surprise here — a challenging-yet-supportive environment that promotes self-reflection, personal responsibility, and the development of independent problem-solving skills can boost mental toughness.

But even if you didn’t grow up in an environment that nurtured mental toughness, it can be learned later in life. Since the human psyche is strongly influenced not only by external voices but internal ones, too, one’s mental state can benefit from psychological tools including positive thinking, visualization, attentional control, and goal setting.

Positive thinking impacts what is known, felt, and believed to be true. Affirmations — repeating short statements such as “I am ready for this” or “I am in control” — provide a means by which an athlete can mirror the positive effects of hearing positive messages from a friend or coach. Self-talk — an inner dialogue of “I have planned for this,” “my training has prepared me,” or “I know how to control these feelings” — provides a way of handling nerves and stress. Successful performance can also be positively reinforced at the end of each day by writing down, and reviewing, three achievements from the last 24 hours. This daily closure activity can help you refocus on what went well, rather than dwelling on disappointments or perceived failures.

Visualization, an internal focus on positive mental images, can favorably impact both mind and body. Mental rehearsal is a proven way to prepare for challenges and assert control over your inner voice. Mentally working through the steps in as much detail as possible (the start of a 100-meter sprint, a serve in tennis, questions in a job interview, or presenting in front of an audience) can be as real to your mind as actually doing the activity.

Attentional control increases your capacity to focus. For some, this may be the difference between success and failure. “If there is one factor that underpins people’s ability to perform at their best,” says Clough, it is their capacity to “control their focus of attention effectively.” Concentrating on the right thing, especially under pressure, can be learned through setting goals, removing distractions, and using routines to better embed knowledge.

Finally, when it comes to goal setting, using clear, realistic, and achievable goals can focus and energize you, and provide long-lasting motivation. In other words: Chunking the bigger challenge into smaller manageable components that can be tackled individually, is key. In his book Achieve the Impossible, Greg Whyte, a former Olympian and professor of applied sport and exercise science at Liverpool John Moores University says, “irrespective of the size and complexity of the challenge, one overarching truth remains: success is not a chance event. Each challenge must be broken down into a set of manageable sub-tasks.”

A robust mental toolkit can help you overcome stressful challenges while ensuring consistently high levels of performance. But, like any skill, even one that you’re born with, mental toughness must be developed and maintained.

Courtesy: Medium.com

I wouldn’t say that I’m particularly a morning person, so it’s quite ironic that I’m writing this post. In fact, for the first 20 years of my life I loved sleeping in — and to be honest, I still enjoy it every now and then to this day.

However, it’s no secret that many high-performers wake up early so that they can get a head start over everyone else. So, I quickly realized that, as an entrepreneur, I was leaving a lot of performance potential on the table when I’d start my workday later than I could, and when I’d let my mornings go unstructured.

Even though I’m not a part of the 5 AM club, I’ve become more of a morning person over the years and I actually start my days in a productive, motivated and energized way — which is the complete opposite of how I used to start them years ago.

In this article, I’ll share the 7 easy hacks that helped me transform from being someone who hated mornings to someone who actually enjoys his mornings.

Morning Hack #1: Put Your Alarm In A Different Room

While living in a new apartment for a few weeks now, I dropped one of my most important morning habits (new environments have the tendency to change your behaviour), which is putting my alarm far away from my bed. No wonder that I had a lot of trouble with waking up early over the past few weeks.

For many days in a row, I fell back into my old behaviour of snoozing and sleeping in until an unacceptable time. Needless to say, my productivity and performance suffered from it. Fortunately, I realized that it was because I didn’t put my alarm far away from my bed.

Normally, I put my alarm in a different room so that I have to get out of bed in order to put it off. And when I’m already up and in a different room, there’s no way I’m going back to bed. In other words, this little hack is my fail-safe method to prevent myself from snoozing and sleeping in — and it will help you do the same.

Instead of putting your alarm next to your bed, put it somewhere where you physically have to go out of your bed and walk for a bit in order to put the alarm off. This will prevent repeated snoozing. As soon as I started doing this again a few days ago, I had no trouble waking up early anymore.

If you use something like a wake-up light as an alarm (just like I do), I recommend you set a second alarm on a different device (such as your phone or a classic alarm) which you place in a different room. This way, you combine the best of both worlds.

Morning Hack #2: Immediately Drink 2 Glasses of Water

After being without water for about 8 hours, your body is dehydrated and you absolutely need to fuel it with water as soon as possible. The reason why most people feel tired, foggy and unmotivated in the morning is simply that they are dehydrated. And when you’re dehydrated, the performance of your body and brain decrease dramatically.

The brain consists of 75% of water, so it’s no wonder that we start to experience immediate effects when we don’t drink enough water. I always ask people who feel sluggish, unfocused and low on energy if they drank enough water and the answer is almost always no.

In short, drinking enough water makes sure the energy production of the brain is functioning well, while not drinking enough leads to lower energy production, leaving you to feel foggy, fatigued and not sharp. All of which leads to unpleasurable mornings and heavily decreased productivity levels.

So, right after waking up, drink 2 solid glasses of water to kickstart your energy production and make you feel more awake and energized.

Morning Hack #3: Move With Your Body

Another energizing morning hack is to move with your body for about 2–5 minutes. Whether it’s jumping, push-ups, kettlebell swing (my personal

favourite), some yoga or doing a few sprints, it doesn’t really matter.

The important thing is that you do something that elevates your heartrate so that your body starts to produce cortisol (which helps you to wake up) and your blood flow increases (which helps to transfer energy throughout the body).

Personally, the difference in my ‘awakeness level’ is like day and night after doing 25 kettlebell swings. I no longer feel sluggish and foggy. Instead, I feel energized, awake and ready to tackle the day, and it merely takes me a minute to do.

Morning Hack #4: Do 1 Round of Intense Wim Hof Breathing

This morning hack may seem a bit unfamiliar, but it truly works wonders for feeling more awake and energized.

According to recent findings in the bio-hacking field, your breath has a strong influence on your health, energy and mental state of mind. It turns out that, by using only your breath, you can influence anything from your immune system to your creativity and your energy levels.

But for now, let’s just focus on how your breath can help you feel more energized and awake so that you can actually enjoy your mornings.

By breathing deeply through the belly, you inhale a lot more oxygen compared to what you normally do when you breathe on autopilot (in fact, the way most people breathe on autopilot is one of the leading causes of low energy and diseases).

In a nutshell, more oxygen equals more energy. And when you have more energy, you’ll feel much more awake.

If you want to experience the energy-generating benefits of breathwork right away, you can try the following exercise (which is from the Wim Hof Method), which I do on a regular basis to instantly get into a peak state:

For 10–30 seconds, inhale and exhale strongly through your mouth, without any pauses in between the breaths. It’s important to breathe through your belly instead of through your chest.

Important: you will probably start to feel light-headed, which is completely normal. Always make sure you do this exercise in a safe environment and never do it while driving or while swimming.

Now notice how you feel. You might even feel tingling sensations in your body, and you probably feel a bit more lightheaded. But overall, you feel energized. You’ve flooded your body with oxygen, and that means that you have generated a ton of energy. If you’re like me, you feel hyped and ready to tackle whatever is in your way.

So far, I’ve never experienced that I didn’t feel motivated or energized to go out and crush it after doing this breathing exercise. Try it for yourself!

Morning Hack #5: Don’t Look At Your Smartphone For The First 20+ Minutes

One of the worst morning habits that most people have adopted nowadays is that they immediately check their phone upon waking up. The problem with this habit is that doing so immediately puts you in a reactive and distracted state of mind. All the messages, emails and notifications that you’ve received during the night immediately pull for your attention.

Instead of proactively deciding what you are going to do with your morning, you’re forced to reactively act on the things other people have thrown your way. This immediately puts you in a (mild) state of stress, distraction and overwhelm from the getgo. That’s not really an empowering start of the day, is it?

Instead, it’s much better to leave your smartphone untouched for at least the first 20 minutes (preferably longer) until you’ve proactively decided to engage in more empowering habits such as meditation, planning your day and setting goals & priorities.

If you use your smartphone as an alarm, put it on flight mode the night before. This way, you won’t see any of the notifications from social media, email or instant messaging.

Morning Hack #6: Do Something You Enjoy

If you hate everything you need to do in the morning, you won’t look forward to waking up and it’s hard to really enjoy your mornings. Instead, include an activity in your morning that you actually enjoy and that you look forward to doing. This will make waking up earlier a lot easier and you’ll find yourself becoming more and more of a morning person.

Personally, I really enjoy my 15-minute morning reading session combined with a delicious cup of coffee. It’s truly my moment while it also contributes to my personal growth (which is one of my most important values). Merely because of the anticipation of this enjoyable moment I wake up with more ease and I actually enjoy the morning.

Morning Hack #7: Get A Good Night’s Sleep

One of the most obvious, yet most neglected ways to become more of a morning person is to actually get a solid night’s sleep. And this doesn’t just mean that you sleep enough hours (although that’s important too), but you should also get high-quality, deep sleep.

When you actually get a good night’s sleep, you’ll feel much more energized and awake in the morning. No longer do you have to feel like you’ve been hit by a truck. Furthermore, it helps you to become more productive and focused throughout the day.

Here are some tips to get a good night’s sleep:

• Cool down your room
• Avoid blue-light emitting screens 1–2 hours before going to bed (phone, tv or computer) or get blue-light blocking glasses
• Use your bedroom for sleep and sex only — not for TV or other forms of entertainment
• Journal before bed to get rid of distracting thoughts
• Go easy on sugar and caffeine during your day
• Sleep at least 7 hours

If you’re interested in learning how to upgrade your sleep quality, I recommend you read the book ‘Sleep Smarter’ by Shawn Stevenson and check out my article about how to improve your sleep quality.

Now Do It

As I said before, I used to have a very hard time waking up early and I never really considered myself a morning person. And even though there are many others who wake up much earlier than I do, these 7 morning hacks truly helped me to enjoy the morning a lot more than I’d ever thought I would. Slowly but surely, it helped me to become more of an early riser — which has a powerful effect on my productivity and performance.

Therefore, I highly encourage you to try out at least 4 of these habits for yourself in your very next morning — and let me know how it went for you!

To Your Personal Growth,

Jari Roomer

Founder Personal Growth Lab

Courtesy: Medium.com