If you read one article before starting your week, read this one. Set aside a few minutes and focus. I am going to share some habits that I’ve implemented myself that have resulted in massively increased productivity for me! I learned this strategy from my business partner,the creator of Rehab Valuator,Daniil Klyman.
This article will be longer than usual and covers a topic I haven’t really talked about. But if you take the time to read it and implement some of these ideas, you can literally blow up your productivity and focus (in a good way).
I’ve been a huge believer in personal development and continual improvement. Improving your health and your ability to focus should absolutely top the list of priorities for you. The healthier you are, the better you’ll perform as a business person, as a husband, wife, father, mother, etc – basically in every aspect of your life. And obviously, better focus is crucial for everything you do.
We are too distracted, multi-task too much, and rarely engage in “deep work” anymore. You spend the whole day running around and “doing things” but at the end of the day feel like you got nothing important done. So I’ve been on a huge productivity and self-improvement kick over the last 12-18 months and have adopted some habits that have been hugely beneficial to me.
“Adopted habits” is the key term here! None of this stuff will make an ounce of difference for you until they become daily, regular habits that you don’t even have to think about. So I am going to share with you what’s been working for me in hopes that you’ll try some of these ideas. Since incorporating these things in my daily routine, my focus and productivity have skyrocketed. And as someone who currently has 2 grand kids under the age of 3 and is running 2 growing companies, I need every bit of help I can get. I bet you could use a boost too, no? I will also preface this with the fact that I didn’t invent any of this. None of these are my ideas. I am not that smart. I simply read a lot of books, do research and try things out. Some stick. Some don’t. And what works for me may not work for you or your specific health conditions.
So let me walk you through my morning routine and “hacks” that have been huge for me. And yes, most of these new habits are morning habits!
[1. Wake up between 5:15am and 5:30am] I tried 5am but can’t do it yet…too freaking hard. I can’t stress the importance of waking up early and getting your day started. All my creative and “deep work” happens before 9 am every day. Before all the emails, calls, and texts start coming in.
You probably heard of a book by Hal Elrod “Miracle Morning” but if you haven’t checked it out, order it asap! If you just start waking up one hour earlier than you do right now, it’ll change your life.
[2. Water and Rehydration] Before I even get out of bed, I chug a 30-once Yeti rambler of water. I fill it the night before and put it on my nightstand. The rambler keeps the water cold overnight. Your body gets massively dehydrated when you sleep and if you don’t re-hydrate immediately after waking up, you’ll feel it the rest of the day. My next step is upgrading from 600 ml gradually to a full 2 liters first thing in the morning. This makes a huge difference in my energy levels throughout the whole day.
[3. Freezing Showers] I hop in the shower and always finish with at least 60-90 seconds on the coldest setting possible. There are innumerable benefits to cold immersion and countless scientific studies have been conducted on this. When we were young, our father by then encouraged us to immerse into cold water.Before going to school, we would go to the river(Musekelembwa river in Zambezi) and dive into cold water.
It wakes you up and makes me feel refreshed.
It instantly makes you feel more alert.
It improves immunity and circulation.
It lowers stress and suppresses the fight or flight reflex.
It increases metabolism and helps with weight loss.
That just scratches the surface. If you want to read a book that will blow your mind, get “What Doesn’t Kill Us” by Scott Carney. It’s about Wim Hof – a guy that does incredible things with cold immersion. He combines cold immersion with deep breathing exercises to accomplish some pretty incredible things with his body.
[4. Pure Therapeutic Ketones and Intermittent Fasting] This is a big one:The only food I touch until about 2 pm is a couple of cups of Maui Punch Charged. No breakfast. No lunch until 2 pm or later. I can’t stress how impactful on my productivity this has been. Honestly, it’s been a complete game-changer. What you eat, what you put in your body, has more effect on your energy levels and ability to focus than anything else! If only I had understood this in my 20’s, I would have been far ahead today of where I am. More info go to Pruvitnow website
If you find yourself feeling slugging in the morning, it’s probably because of that big breakfast you ate! Or if you’re feeling that “2 pm crash”, it’s because of that ridiculous lunch you keep eating that’s killing your energy levels and with it, your bank account!
I first heard about Pure Therapeutic Ketones(Maui Punch) from a few friends that were obsessed with the concept. Then I read a book by Dave Asprey called “Head Strong” and I became a convert. He describes the science behind this a lot better than I can. But only drinking coffee mixed with ghee (clarified butter) in the morning essentially allows me to engage in “intermittent fasting” and absolutely blows up my productivity in the first part of the day.
I now get more done before 1pm than I used to get done in an entire day of work! I then usually have a small, light lunch around 2pm in order to continue staying productive. Then, at dinner, I can literally eat anything I want to replenish my calories from the day.
[5. “Flui Intelligence and Dual N-Back Training] Ok, this one is weird but just stay with me here.”Fluid intelligence” determines how well and how quickly you can learn. It’s a common false belief that we are who we are and can’t improve our ability to learn vs. when we were younger. Not true. There is a way to improve your fluid intelligence by boosting your working memory, a part of short-term memory.
And working memory is critical to fluid intelligence.There is a simple two minute exercise called the Dual N-Back. After practicing for half an hour a day, your fluid intelligence can increase by 40%! There are lots of online sites that let you do this exercise. I like BrainScale.net
Basically, by doing this exercise every morning you will become smarter. Period.
Ok so those are the 5 big things I’ve implemented and suggest you try. I didn’t mention working out here because that goes without saying. If you’re not exercising in some way or shape, start immediately. I also didn’t talk here about: optimizing your sleep, deep breathing, daily gratitude, meditation and a number of other things I am trying, as those aren’t habits yet.
My goal here is to plant some seeds with you and send you on your own journey. Go research the topics I’ve mentioned here. Read the books I recommended. Then try and implement and build new habits.
We only have so many hours in a day and so many years in our lifetime. Make the most of it. Take care of your health. And everything else will take care of itself!