Today is Yours: Take Charge of Your Productivity

Today is Yours: Take Charge of Your Productivity

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:

• There’s Only One Thing To Do With Today: Seize It

• Too Much Sitting Hinders the Benefits of Exercise

• How to Finish Your Work, One Bite at a Time

There’s Only One Thing To Do With Today: Seize ItRyan Holiday

Lights, Camera, ... Carpe diem, or "seize the day," is a famous Latin phrase that encourages people to make the most of the present moment. While it sounds easy, it's actually quite challenging to put into practice. However, there are strategies you can use to help you seize the day, such as getting up early, doing things now instead of later, and putting your devices away. These may seem like small changes, but they can help you make the most of your time and truly live in the present. So don't waste another moment; seize the day and make the most of the time you have!Action!

1. Get up early and start working before distractions begin.

2. Do it now and don't procrastinate and wait for the "perfect" moment.

3. Put your devices away and focus on being productive.

4. Don't try to be perfect; start making progress and momentum will build.

5. Embrace change and don't let the fear of the unknown hold you back.

6. Finish what you start and prioritize important actions.

7. Overcome your fears by doing the things you are scared to do, as progress lies beyond your comfort zone.

8. Avoid putting your happiness on hold for some uncertain future by living in the moment and appreciating what you have.

9. Demand the best of (and for) yourself; how you do anything is how you do everything.

10. Memento mori; do not take tomorrow for granted and make the most of each day.

Too Much Sitting Hinders the Benefits of ExerciseBrady Holmer

Lights, Camera, ...Are you logging plenty of time at the gym, only to spend the rest of the day as a couch potato? Recent studies have suggested that physical inactivity, such as prolonged sitting or a low daily step count, may negate some of the beneficial effects of exercise, in what is being called "exercise resistance." It turns out that the entire "movement spectrum" throughout the day, not just the time spent exercising, is crucial for our health. To prevent exercise resistance, try interrupting periods of prolonged sitting with short, intense sprints or other "exercise snacks" throughout the day. So don't let your gains go to waste; keep moving!Action!

• Aim to walk at least 8,500 steps per day in addition to your regular exercise routine. Take advantage of walking to clear your mind, aid digestion, or listen to your favorite podcast. Try to fit in 2-3 short walks throughout the day.

• Break up long periods of sitting every 30-60 minutes with a short burst of activity. You can do a quick sprint, a set of air squats, or climb a few flights of stairs. This is a simple and effective way to hack your sedentary time and maximize the benefits of your exercise routine. It also helps to improve blood flow for recovery.

How to Finish Your Work, One Bite at a TimeScott H. Young

Lights, Camera, ...Have you ever felt overwhelmed by a mountain of work in front of you? Well, the "Weekly/Daily To-Do List" system may just be the solution you need. By breaking down larger projects into bite-sized tasks, this method can help you manage your energy, prevent procrastination, and enable proactive planning. Instead of trying to complete everything in a day, simply focus on your daily list, and enjoy the rest of your day without feeling guilty. And with a weekly list to guide you, it's easier to prioritize important, non-urgent tasks. So, why not give it a try? You might just avoid burnout and finish your work, one bite at a time.Action!

1. At the end of each week, create a list of everything you want to accomplish in the coming week, prioritize the list, and break down tasks into smaller ones if needed.

2. At the end of each day, create a list of the parts of your weekly list that you want to finish the next day. You can also prepare daily lists for the whole week in advance, but make sure to adjust them at the end of each day.

3. Conduct a monthly review to select a few larger projects to accomplish during that month. Keep these projects in mind when creating your weekly lists.

4. Here are some pointers for using this system:

   1. After completing your daily list, don't work on additional projects or tasks for the rest of the day. Once you've finished your weekly list, you're done for the week.

   2. Focus solely on the daily list for the day. Consider the weekly list as a starting point for the daily list, and forget about other tasks for the rest of the week.

   3. Avoid expanding the lists, even if you finish early. Resist the temptation to add more activities as this can distract you from focusing on the daily list.

TOOL TIP

WeTransfer: A free online tool that let's you easily send large files. They're regularly adding more features beyond file transfer.

FUN FACT 

In 1992, Southwest Airlines and Stevens Aviation resolved a trademark dispute with an arm wrestling match between their CEOs.

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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.