Published on February 10th, 2018
We all have the same 24 hours in the day, yet some people utilize them better than others. Those who wake up earlier and say ‘no’ more often have been shown to be more productive and efficient.
Studies have shown that the average person spends three to four hours a day on their cellphones when that time could be spent exercising or planning out the day in advance.
While the hustle and bustle of work and everyday life can make the time feel like it goes by too fast, listening to music and working on one project at a time can optimize the hours you have.
1. Disconnect once in a while
Studies show that the average person spends eight-and-a-half hours on electronic devices every day, three to four of which are on their cellphones.
Unplugging and utilizing those hours by going for a run, writing, reading, learning, cooking or meeting a friend would allow you to experience more during that time.
Fitness experts suggest to track how much time you spend on your electronic devices each day and set a limit.
2. Don’t make excuses
To be successful, there are ‘no excuses.’ This is the most important thing to tell yourself. It’s never ‘too late’, ‘too cold’, ‘too dark’ or ‘too early’. ‘Time isn’t something that some of us have more or less of – it’s something we all have the power to make,’ said the trainers.
3. Use your Sunday evening wisely
It is time to change your lazy Sunday into a productive one. If you want to exercise, write to your training buddies and schedule your workout sessions.
Think about your meal plan for the week and start preparing the ingredients in advance.The more you get yourself ready on Sunday night, the less time you spend doing this every day which means you have more time to do the things you enjoy and to work on your goals.
Make exercise part of your morning routine. Exercise gets your brain working and leaves you feeling more ambitious to take on a new challenge that day by releasing feel-good chemicals.
A good workout can help your attention span and your mood by producing the chemical serotonin. Serotonin is a neurotransmitter that regulates appetite, sleep and mood.
5. Learn to say ‘no’
It may be obvious, but you do not always have to say yes.
Avoid taking on too many tasks and spreading yourself too thin across chores that steal the focus away from your important goals or the things that matter to you. ‘Saying no is not a sign of weakness. It’s a method of prioritization,’ according to experts.
6. Take a break, go for a walk
Hours are spent at work staring at computer screens and after too much time, the brain becomes less responsive. Forbes and Bulach suggest taking a break every so often. When you go for a walk, the heart pumps faster, circulating more blood and oxygen to the muscles and other organs – including the brain.
Because walking doesn’t require much brain power itself, our minds are free to wander, which can lead to innovative ideas and insights. Next time you’re lacking creativity or can’t seem to finish a task, get up, grab your coat and hit the pavement.
7. Listen to music
There is a reason why listening to music is considered doping. Many studies have shown that music can enhance the performance of all sports.’Not only does music make us feel better by improving our mood, but it also synchronizes movements,’ the trainers said.
The brain and muscles become more connected as music synchronizes them – making the way we move more fluid. If music is likely to speed you up and make you more productive, they suggest making various playlists for life’s activities.
Boring chores such as ironing, cleaning the car or doing the weekly grocery shopping can be sped up and made more enjoyable with the right playlist.
8. Work on one thing until you’ve finished it
Working on 10 different things at once without getting anything finished is called procrastination. Sticking to one project until it is finished by making a list of the things you need to do each morning.
Number the list from one to 10 based on how tough and time-consuming the tasks are. Then they suggest to start with the toughest and most time-consuming task on your list and work your way down from there, finishing each one before starting the next.
9. Wake up earlier
Some of the most successful and happiest people in the world are morning people. If you want to achieve more in your day, it’s simple: wake up earlier. Wake up with enough time to plan your day and prepare for it. Forbes and Bulach suggest waking up two to three hours before your working day starts.
When you wake up later, you spend the rest of your day unprepared and trying to catch up,’ they added. The morning is when willpower is at its strongest, therefore if you’re someone who struggles sticking to a training routine, those few extra hours could be exactly what you’ve been missing.
10. Take a cold shower
If you train in the morning you’ll know the feeling after a hot shower – relaxed and ready to go back to bed. If you have a long day ahead of you, that is exactly what you do not want.
A cold shower every day could be the secret to a slimmer waist, smoother skin, shinier hair and overall well-being. A few minutes under cold water in the morning could improve your mood, make you feel energized and help you focus.
Cold water has also been shown to boost the immune system and improve circulation. Though it isn’t the most comfortable method, it could wake you up enough to prepare you to take control of the day.
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