Dream Big, Nap Small: The Perfect Power Nap Length According to NASA

Dream Big, Nap Small: The Perfect Power Nap Length According to NASA

Welcome to Effective Habits, a weekly newsletter where I share evidence-based strategies and tools to help you live a happy, healthy, and productive life.

Today at a Glance:

• If You Want to Be Smart, You Must Do This

• Here's What NASA Says is the Perfect Length for a Power Nap

• Attention Residue: The Silent Productivity Killer

If You Want to Be Smart, You Must Do ThisRyan Holiday

Lights, Camera, ... "Negative Capability" - the ability to hold multiple contradictory ideas in your head at the same time - is what sets truly smart people apart. The world is complex, paradoxical and contradictory, and to make sense of it, one must be able to balance conflicting ideas. Cultivating "Negative Capability" involves reading widely and deeply, exposing yourself to different perspectives, and understanding that timing and context are everything. Don't be intimidated by contradictions, embrace them - even geniuses and famous philosophers like Marcus Aurelius, Seneca and Robert Greene have contradictions in their teachings. So, embrace your multitudes and strive to hold conflicting ideas in your mind to truly expand your intelligence.Action!

1. Read widely and from people you disagree with: Deliberately immerse yourself in the thoughts and strategies of those you disagree with to see if there is anything you can learn.

2. Study deeply: Read attentively and go directly to the sources of knowledge, with the goal of understanding more than just the gist.

3. Put yourself in rooms where you’re the least knowledgeable person: Seek out people with different perspectives and expertise who can help you see things from a new angle and consider alternative viewpoints.

4. Timing and context matter: Recognize that different people and situations require different approaches. Consider the timing and context when offering advice or making decisions.

5. Embrace epistemic humility: Recognize that there is always more to learn and that conceitedness is an impediment to wisdom.

6. Keep your identity small: Avoid identifying too strongly with things or groups, as this can limit your ability to change your mind or consider new perspectives.

7. Don't always have an opinion: Practice the ability to have no thoughts about something and have multiple ideas you’re working on in your head at one time.

8. Flexibility is key: Cultivate the capacity for change, flexibility, and adaptability to be able to adapt to new circumstances.

Here's What NASA Says is the Perfect Length for a Power NapBlake Stilwell

Lights, Camera, ...Are you feeling groggy in the afternoon and searching for a way to recharge? Look no further! NASA has uncovered the secret to the perfect power nap. But be warned, it's not just about the duration of your nap, it's about timing it just right. According to NASA, taking a quick power nap can fully restore cognitive function and improve mood, alertness and job performance. These benefits are similar to those of a full night's sleep, making it the perfect solution for those mid-afternoon slump moments.Action!

• Take power naps for a duration of 10-20 minutes in order to maximize benefits from the first two stages of sleep and avoid grogginess associated with longer sleeping periods.

Attention Residue: The Silent Productivity KillerSahill Bloom

Lights, Camera, ...The modern digital age of constant connectivity has both pros and cons. While technology aims to make our lives easier, the overwhelming number of distractions can harm our productivity and work quality. This is where "attention residue" comes into play. The concept of attention residue, first identified by Dr. Sophie Leroy in 2009, refers to the cognitive cost of shifting attention from one task to another. When we switch tasks, there's a residue that remains in our brain and impairs our performance on the new task. The research shows that multitasking and even small task switches, like checking your phone during a meeting, are detrimental to our work quality and efficiency. Remote work has only amplified the problem, allowing us to check emails, chat apps, and phones while appearing to be focused on a Zoom call. To fight attention residue and boost productivity, it's important to implement strategies like focusing work blocks and minimizing distractions. With these techniques, you can reclaim your focus and take control of your productivity.Action!

• Focus Work Blocks: Block time for focused work by prioritizing the most important tasks and identifying the most productive time of the day. Consider using a focus app like Flow to restrict distracting apps during your focus block. Start with 45-minute blocks once a day and gradually increase to 60-minute blocks 2-3 times a day over the course of a month.

• Take a Walk or Breath: Between high-value tasks, carve out 5-15 minute windows for either a phone-free walk or a deep breathing exercise (10 reps of 4-second inhale, 4-second hold, 4-second exhale, 4-second hold). This serves as a brain reset.

• Batch Processing: Schedule one to two windows during the day for processing and responding to notifications and emails. Batch processing improves efficiency, response quality, and trains colleagues to not expect immediate responses. Most things in life are not truly urgent and can be handled through calling if necessary.

TOOL TIP

Calendly: A free scheduling automation platform for eliminating the back-and-forth emails for finding the perfect time for a meeting.

FUN FACT 

40% of global shipping involves moving fossil and other fuels (oil, gas, wood pellets) around. More renewables (solar, wind, nuclear, geo), means fewer ships.

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Disclaimer: The information provided in this newsletter is for informational purposes only and is not intended as medical advice. Please consult a medical professional for advice, diagnosis, or treatment. We are not liable for any risks or issues that may arise from using this information.