Work Smarter, Not Harder: Achieve Flow State with the 3C Method

Work Smarter, Not Harder: Achieve Flow State with the 3C Method

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:

• The Mindset that Brings Unlimited Willpower

• Bone Health - Everything You Need to Know

• Work In A Flow State For 2+ Hours Per Day Using The ‘3C Method’

The Mindset that Brings Unlimited WillpowerDavid Robson

Lights, Camera, ... Do you ever feel like your willpower is running low? Like you just can't resist that tempting snack or stay focused on your work? Well, what if I told you that your mindset could be the key to unlimited willpower? Recent studies have shown that people who believe their willpower is limited tend to experience ego depletion, which is the idea that willpower is like a battery that gets drained over time. However, people who believe their willpower is non-limited can actually learn to increase their mental focus and productivity under pressure.Action!

• Shift your mindset to believe that exercising willpower can be energising and that self-control can grow with practice. Studies suggest that simply learning about this possibility can help shift people’s belief. Tell others about what you have learned to reinforce this belief.

• Recall a time when you worked on a mentally challenging task for pure enjoyment, like a job or hobby that required intense concentration but felt effortless for you. This remembrance will naturally shift your mindset to a non-limited view, as you see proof of your own mental stamina.

• Begin with small tests of self-control that will bring about a desired change in your life, such as avoiding snacking for a few weeks or showing greater patience with an irritating loved one. Once you prove to yourself that your willpower can grow, it may become easier to resist other kinds of temptation or distraction.

Bone Health - Everything You Need to KnowDr. Peter Attia

Lights, Camera, ...Did you know that bone health is crucial, especially as you age? Falling is the primary cause of accidental deaths for people over 65, and hip fractures can be devastating and deadly. That's why it's important to take care of your bones from a young age. Most bone growth and density accumulation happen during childhood and adolescence, so it's crucial to make sure your kids are doing the right things during these formative years. Women experience a more significant loss of bone density around menopause, but both men and women can experience bone loss as they age. Don't wait until it's too late to start taking care of your bones!Action!

• Prioritize resistance training over aerobic exercise to improve bone health. Aim for maximm resistance or power as it is the single best thing you can do to achieve this goal. Consider rucking as a good alternative for cardio.

• Quit smoking. Poor bone health is just another reason for it.

• Get a DEXA scan to assess your bone mineral density. WHO recommends women do this by age 40 and men after age 50.

• Ensure you consume a daily dose of at least 1000 mg of Calcium (e.g. calcium carbonate or calcium citrate), 400 mg of Magnesium (e.g. magnesium carbonate and magnesium oxide), and 1000 IU of Vitamin D.

Work In A Flow State For 2+ Hours Per Day Using The ‘3C Method’Jari Roomer

Lights, Camera, ...Have you ever experienced a state of complete immersion in a task where time seems to fly by and your focus is razor-sharp? That's called the "flow state" and it's a powerful tool for productivity. A McKinsey study found that executives were five times more productive during flow, meaning that just two hours of flow per day can result in the same productivity as a 40-hour workweek. But here's the catch: most people spend only 5% of their working hours in a flow state, thanks to distractions and information overload. It's important to create a distraction-free environment and choose a time when your mental energy levels are at their peak to work in flow. So, if you want to work smarter and not harder, learning to access the flow state is the way to go!Action!

• Try the 3C method to help you reach maximum productivity in the flow state.

  • 1. Create a distraction-free environment by turning off notifications, putting your phone out of sight, closing unrelated internet tabs, and letting colleagues/family know when you're focusing. This will help you sustain deep concentration and prevent switching costs, which can decrease productivity by 40% per day.

  • 2. Control your "monkey mind" by taking regular breaks, limiting information consumption, keeping a notebook for pop-up thoughts, limiting sugar and caffeine, meditating daily, and writing in a journal. A racing, uncontrolled mind leads to mental fatigue, making it challenging to enter a state of flow.

  • 3. Cognitive optimization by making use of your Peak Energy Time, listening to a specifically designed focus playlist, strategically consuming caffeine, drinking enough water, and creating the optimal cognitive load. These actions will give you the extra mental edge you need to reach max. cognitive performance and experience deep flow.

TOOL TIP

Terms of Service Summarizer: A free online tool that summarises the terms of service for the popular websites and apps that you use on a daily basis, and flags critical points to you (like storing data you deleted or monitoring your private messages).

FUN FACT 

Plastic-wrapped cucumbers at the grocery store are 4.9 times better for the environment than non-wrapped cucumbers. The plastic reduces prevents spoilage by extending the shelf life 60%, which means fewer cucumbers need to be grown, shipped, and sold. Each non-wrapped spoiled cucumber has an environmental impact equal to 93 plastic-wrapped cucumbers.

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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.