If your morning gets off to a rough start, or you experience a setback during the day, do you find your WHOLE DAY is ruined and derailed from then on?
Well, no more! There’s a new productivity hack that allows us to trick our brains into pushing past setbacks. It’s called the “four quarters method.”
According to behavior expert Daniel Pink, it simply means splitting each day into four distinct sections – and taking a break between each one.
For example: Quarter #1 includes waking up, interacting with your family, maybe exercising and then starting . Then, there’s the late-morning quarter when you’re working from 10am to 1pm and having lunch…… Your 3rd quarter includes working from 2pm to 6pm and then getting home…… And after one last break, you close the day with a final quarter from dinner until bedtime.
And by dividing each day into quarters – and having clear transitions between each one – you give your brain a chance to reset and start each section fresh. It’s like a relay race only you’re the one completing all four legs of the race!
And by tricking your brain into thinking that there are multiple new beginnings throughout the day, you get the momentum that comes with 4 fresh starts.
Life Hacks
The 3 Secrets to Instantly Connect with People
How can you create an instant connection with anyone you meet? I love these research-backed suggestions:
First: Instead of thinking “What will I talk about?” Think “How can I get the other person talking?” Because, according to research from Harvard neuroscientist Diana Tamir, when someone gets the chance to talk about themselves it triggers the same pleasurable sensation in the brain as food or money. So how can you accomplish that?
Ask for someone’s advice: According to FBI behavior expert Robin Dreeke, seeking advice is the number one way to build a bond with people because most of us WANT to feel appreciated and respected. And when someone validates us by asking for our opinion or advice, we automatically like them more.
So what’s the biggest turn-off if you’re trying to connect with someone? Correcting or contradicting them. According to neuropsychologists, when people hear things that contradict their beliefs, the logical part of their brain shuts down and their brain prepares to fight.
I’m using this proven memory booster. I’ve started using what doctors are calling a proven way to help SLOW age-related memory decline — even among folks who’ve been diagnosed with mild cognitive impairment!
Ready? Doing crossword puzzles every day. I had heard this before but this new study comes from Columbia and Duke Universities. They recruited adults with mild cognitive impairment, with an average age of 71. Study participants were given cognitive tests and MRIs, followed by a year and a half of weekly sessions in which they did either crossword puzzles or played computer videogames. A year and a half. Extensive study!
Here are the results:
Those who did crossword puzzles had lower levels of memory loss, and less age-related shrinkage of the brain, which can also affect memory.
The researchers believe it’s because both crossword puzzles and videogames trigger activity in the brain areas linked to strategy, decision-making, learning, motivation and memory.
But crosswords ALSO boost activity in the brain areas that process language, which makes it easier to store and retrieve memories.
Bottom line: Solving more crossword puzzles TODAY may be the key to maintaining your brain health later in life!
How to Calm Down Quickly and Increase Energy. When you need to calm down or de-stress, you always hear people say “take a deep breath.” But a deep EXHALE may be more important than a deep INHALE.
Physical therapist Dr. Emily Kiberd says most people think, when it comes to deep breathing, it’s crucial to focus on taking more oxygen IN……But scientists have discovered that stress-relieving, energy-boosting oxygen doesn’t get transferred into the bloodstream until we breathe OUT.
So, here’s a quick way to calm down and increase your energy: Inhale through your nose for a count of four……Hold it for another 4 seconds……Then exhale for 8 seconds. So remember – in through your nose for 4, hold for 4, exhale for 8. That will not only calm your nervous system, but also give you energy at the same time.
| The One Habit That’s Killing our Mornings |
| In a recent Interview, Sleep expert Dr. Neil Stanley told me that every time we hear an alarm go off while we’re sleeping, it triggers our body’s “fight or flight response,” which means the next thing that happens is that our body is flooded with cortisol – the stress hormone. Dr. Stanley says usually that’s not a big deal if you actually wake up and start your day–but he says if we hit “snooze,” and drift back to sleep, then what happens is that we guarantee ANOTHER jolt of cortisol in 9 minutes! And then after a while, when we keep doing this over and over again, there’s so much of that stress hormone that it ends up increasing our risk for depression! All of this from the snooze alarm? You bet. So, this is why sleep experts pretty much all agree that you and I need to set our alarm for the exact time we want to wake up, and then always get up at that time. And yes, I know it’s easy to say. But it’s harder to pull off every morning. Just so you know, I get up at 5am each morning, even on the weekends. But I also have to set my watch’s vibrating-alarm, plus an alarm clock that I put all the way across the room to get me out of the bed. I used to get up at 8 but I always felt like I was playing catchup for the rest of the day. One of the things that really helps me get going in the morning is preparing everything that I need to start the day. So I lay out my clothes right beside the bed. I put my sneakers at the bedroom door. I even prepare the coffee machine the night before so I just have to flip the switch. My goal is to eliminate any barriers to my 5 o’clock morning. One more thing? I try very hard not to scroll through the news headlines on my phone until I’ve read 10 pages in one of the self help books that’s on my phone. I just randomly pick one. This morning it was from the book Winning by fitness trainer Tim Grover. I wish you God Speed in your battle against the SNOOZE! |
How ‘Keystone Habits’ can Transform your Life
Remember when your mom told you to make your bed before you went to school in the morning? Well I obviously didn’t know it at the time, but she was clearly on to something. And as it turns out, our mom’s morning nagging was fully aligned with the protocol and success of the U.S. Special forces. I’ll explain that in a moment.
But First of all, let’s dig into the research because I’ve interviewed dozens of Psychologists, research scientists and PHD’s on the topic of morning habits and most, if not all agree that the key to winning your day before noon is something called “keystone habits.” Those are behaviors that create a chain reaction – influencing other habits and behaviors.
So for example…making your bed is a keystone habit in that a clean and organized bedroom will set the tone for your whole day. So if you leave the house without making your bed, you’re essentially starting the day with a small, but meaningful failure.
That’s according to Charles Duhigg, the author of “The Power Of Habit.” He says, making the bed is our first organizational task of the day. And if we don’t do it, it’s downhill from there. In his research, Duhigg found that making your bed every morning leads to higher levels of productivity and overall happiness.
It gives us a sense of being prepared and in control. Again, making your bed every morning is a “keystone habit.” A behavior that creates a chain reaction that will have a positive effect on the rest of your daily habits and behaviors.
The key to being more creative and successful is: Stick to a daily routine!
Behavioral scientist Dr. Nick Hobson says, throughout history, routines have helped some of the most successful people – from Benjamin Franklin, to Amazon’s Jeff Bezos, to best-selling author Stephen King – who famously aims to write at least 2-thousand words a day, even if none of it ever gets published!
So, why would a daily routine make you more successful? Well, Psychology Today found that routines give us a sense of control over our lives, which can offset the stress we feel when life gets unpredictable.
And the sooner we develop a routine, the better…… For example: A study in the Journal of Abnormal Child Psychology found that routines offer a sense of safety and stability that makes kids far less likely to be impulsive, get distracted, or to misbehave!
And as far as creativity goes, behavior expert Dr. Hobson says having a routine lightens your mental load! Because it means you don’t have to constantly be burning mental energy making decisions – like when to wake up, eat, work, or exercise.
All of that is set in stone – which frees your mind to get creative. Also, if you set aside time every day or week to focus on creative pursuits, you don’t have to wait for inspiration to strike. You have it built into your routine! The key to being more creative and successful is: Stick to a daily routine!
Trend Predictions for 2024 According to Etsy
The website Etsy released its trend predictions for 2024, based on increases in search terms. And, here’s what they say is hot this year:
- Shoppers are interested in optimism and encouragement! But they also want to get their lives in order……. As a result, Etsy is seeing a 200-percent sales spike in motivation planners and journals, inspirational art for home offices, and budgeting tools – like ledgers.
- As far as relaxing hobbies, Etsy has seen a 48-percent increase in searches for adult paint by number kits.
People also want to pamper their pets this year. They want pet furniture, cat perches and customized dog beds. There’s been a one-thousand-percent jump in sales for personalized pet beds, embroidered with a dog’s name.
Why Solo Travel is a Big Trend
Solo Travel is now a big trend! People aren’t waiting for friends and family to join them on a trip – they’re going solo!
In fact, the travel site Booking.com reports that, in normal years, about 1-in-8 bookings were by solo travelers…… But this year, the rate has DOUBLED to 1 in 4!
And Google searches for “solo travel” have also doubled!
The reason? According to the world’s largest travel marketing agency, MMGY, after enduring two years of travel restrictions, a lot of people are feeling antsy to travel somewhere – anywhere!
Solo vacations also offer one of the best opportunities to travel “with intent.” Meaning, you can explore a personal goal – whether it’s self-improvement, crossing more destinations off your bucket list, or simply taking time to de-stress! People also tend to report more satisfaction with their travel experiences when they’re NOT trying to keep other people happy.
And that’s the latest travel trend: Solo vacations!
Best Food to Help You Sleep Better at Night
What we eat throughout the day can help us sleep better at night. So here are foods to help you get better quality sleep……
For starters, get more magnesium. According to the Journal of Research in Medical Sciences, people who get enough magnesium in their daily diet are less likely to have trouble sleeping. That’s because it’s an important mineral for relaxation. It helps neurotransmitters in the brain shut things down at night, so we can rest. To get the optimal amount, all you need is a handful of nuts or seeds daily.
Another sleep-booster: Eat more high-fiber foods. They digest more slowly, so you won’t have blood sugar spikes that can disrupt sleep. So, think oatmeal, whole fruits, lentils, or 100% whole grain toast.
One final sleep-booster: Sprinkle the spice turmeric on your dinner. It’s a powerful anti-inflammatory that promotes a sense of calm and boosts sleep quality.
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