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Productivity Routine

Productivity Routine

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by Ryan Sagul

Intro icon Productivity Routine - Intro

Being more productive means getting more done each day.

In order to be productive you need to be sharp, clear, focused and creative. 

Here’s a routine with key habits to maximizing your productivity.

Habits

Morning

Breathing Exercises

DESCRIPTION - When you find yourself at a mental block, take a short break and do some breathing exercises to clear your mind and be more productive. These will reduce your stress and give you more clarity on the task you’re working on. When you’re stuck on a hard problem, take a few minutes to breathe and clear your mind to increase your productivity.

ACTION - Whenever you feel stuck, take a few minutes to breathe and start again.

4X / WEEK

Best Time of Day: Morning

Focus Training

DESCRIPTION - Frequently losing focus on your task leads to a huge loss in productivity. Improving your attention and focus is vital to regulate your emotions and productivity. Meditation and other focus training exercises lead to a better mood and better work. Take some time every day to train your focus to raise your productivity.

ACTION - Take some time every day to train your focus and/or meditate.

4X / WEEK

Best Time of Day: Morning

Eat blueberries

DESCRIPTION - The polyphenols found in blueberries reduce barriers to learning. Blueberries also improve your ability to multitask. Eat a cup of blueberries every day to see for yourself why they call it a brainfood.

4X / WEEK

Best Time of Day: Morning

Morning Sun Exposure

DESCRIPTION - Getting sunlight in the morning is important to start your day right. Exposure to sunlight begins the body’s daily serotonin-melatonin production cycle which is important to get you alert and in bed on time. When you wake up, open the blinds or go outside and get some sunlight.

ACTION - Get at least 15 minutes of sunlight per day before 10am.

6X / WEEK

Best Time of Day: Morning

Evening

Review Goals

DESCRIPTION - How can you be productive if you don’t know what you are doing and how it relates to the big picture? Review your goals, objectives and write down your tasks for the day to stay on track for maximum productivity.

ACTION - Review, write down and prioritize your goals every day.

4X / WEEK

Best Time of Day: Evening

Digital sunset

DESCRIPTION - Did you know that using your cell phone too often increases depression and anxiety symptoms while decreasing your sleep? The use of interactive technology, such as smartphones, an hour or less before bed causes disruptions in the body’s sleep cycle and is strongly associated with sleep complaints. Turn off your devices at least an hour before you go to sleep to be your most productive self. If you absolutely have to look at a screen before bed make sure to set them to night mode or use blue light blocking glasses.

ACTION - Avoid looking at screens all together for 1 hour before you go to bed.

5X / WEEK

Best Time of Day: Evening

Sleep between 6-8 hours per night

DESCRIPTION - It’s impossible to be sharp and focused when you do not get enough sleep. Ensure you are getting 6-8 hours of sleep to work your hardest and perform at your best.

ACTION - Make sure you get 6 to 8 hours of sleep a day.

7X / WEEK

Best Time of Day: Evening

Any Time of Day

Declutter

DESCRIPTION - Clear away the garbage and excess in your workspace and replace the mess with inspiring decorations. This will increase your ability to see details, process and manage information, and organize your work.

ACTION - Put things in their place and throw away everything you don’t need to get your tasks done.

5X / WEEK

Best Time of Day: Any

Generate 20 ideas

DESCRIPTION - Creativity expert, James Altucher, says generating 10-20 ideas every day will strengthen your creativity and boost your productivity. The ideas you write don’t need to be good ones but by simply thinking them up over the day will eventually lead to a good one. Write these ideas down in an idea journal to improve your productivity by training your creativity.

ACTION - Write down 10-20 ideas every day in a journal.

5X / WEEK

Best Time of Day: Any

Exercise

DESCRIPTION - You cannot work effectively if your entire body is out of sync. Working out does not only help you attain your body goals, but also improves your productivity and mental health. Maintaining your body’s health will make you less sick and mentally faster. Working out also increases your sense of well-being and work productivity. Work out several times every week to be your most productive self.

ACTION - Exercise daily for at least 30 minutes to take care of yourself.

4X / WEEK

Best Time of Day: Any

Consume Healthy Fats

DESCRIPTION - Eating incorrectly is the largest self-sabotage you can do when trying to be productive. Eating healthy fats can help promote brain health and improve your episodic and working memory. Omega-3 fatty acids from fish, along with other mono- and poly-unsaturated fats, reduce the risk of chronic diseases. The WHO recommends eating 250-500 mg of omega-3 fatty acids every day.

ACTION - Eat 250-500mg of Omega-3 fatty acids every day.

5X / WEEK

Best Time of Day: Any

Hydrate

DESCRIPTION - Being dehydrated while working leads to massive losses in productivity. Your brain works slower, your body is weaker, and your willpower is weaker. Make sure you drink 2-3 liters of water every day to maximize your productivity.

ACTION - Drink 2 to 3 liters of water daily, making sure your body is hydrated throughout the day.

7X / WEEK

Best Time of Day: Any

Core Habits icon Why Core Habits are Important for Productivity

Sources list icon

Sources

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  2.  "Fixing our focus: training attention to regulate emotion.." https://www.ncbi.nlm.nih.gov/pubmed/20435804. Accessed 11 Nov. 2019.
  3.  "The Ultimate Guide for Becoming an Idea Machine - James ...." https://jamesaltucher.com/blog/the-ultimate-guide-for-becoming-an-idea-machine/. Accessed 6 Nov. 2019.
  4. Blueberry polyphenols attenuate kainic acid-induced ...." https://www.ncbi.nlm.nih.gov/pubmed/18681986. Accessed 11 Nov. 2019.
  5.  "Dietary blueberry improves cognition among older adults in a ...." 10 Mar. 2019, https://www.ncbi.nlm.nih.gov/pubmed/28283823. Accessed 11 Nov. 2019.
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  9.  "Benefits of Sunlight: A Bright Spot for Human Health." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/. Accessed 8 Nov. 2019.
  10.  "the effect of physical fitness and physical exercise training on ...." 3 Feb. 2017, https://www.researchgate.net/publication/313249910_THE_EFFECT_OF_PHYSICAL_FITNESS_AND_PHYSICAL_EXERCISE_TRAINING_ON_WORK_PRODUCTIVITY_AMONG_HEALTH_CARE_WORKERS. Accessed 11 Nov. 2019.
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  12.  "Food Junkies: The Truth About Food Addiction: Vera Tarman ...." https://www.amazon.com/Food-Junkies-Truth-About-Addiction/dp/1459728599. Accessed 11 Nov. 2019.
  13.  "DHA supplementation improved both memory and reaction ...." 20 Mar. 2013, https://www.ncbi.nlm.nih.gov/pubmed/23515006. Accessed 11 Nov. 2019.
  14.  "Influence of diet on the gut microbiome and implications for human health" https://www.ncbi.nlm.nih.gov/pubmed/28388917. Accessed 6 Nov. 2019.
  15.   "Interim Summary of Conclusions and Dietary Recommendations." http://www.fao.org/ag/agn/nutrition/docs/Fats%20and%20Fatty%20Acids%20Summary.pdf. Accessed 6 Nov. 2019.
  16.  "Fluid Intake and Hydration Status of Forest Workers -- A ...." 18 Jun. 2013, https://www.tandfonline.com/doi/abs/10.1080/14942119.2001.10702443. Accessed 13 Nov. 2019.
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Category

 Mood  Confidence  Health  Immunity  Fitness  Energy  Productivity  Focus  Creativity  Memory  Sharpness  Motivation
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