How to Stay Focused and Re-Develop a Good Memory?
Hi Everyone,
Starting about 3-4 months ago I noticed that I was having difficulty remembering some things at work and staying focused. For the first month or two it didn't make much of a difference because business was quite slow; however, I recently switched roles at my company and between learning new systems, policies, people, understanding reports, key drivers, etc. I have started to spiral pretty bad to the point where even though my manager said I am doing a good job, I was given some forced "backup" from a co-worker who has bandwidth this morning and will be assisting for the next week.
Basically I feel like trash now because the work I have been outputting is nowhere near the quality I need to and used to perform at - by and large because I cannot remember what I am doing and how to do it, or I struggle to maintain focus for more than 10-20 minutes at a time without a long break.
Some things that I'm sure will come up in the comments section:
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Diet - I make sure I eat a well balanced diet for the most part. Haven't been tracking macro lately but I have plenty of energy even when I don't get enough sleep.
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Gym - try and make it to the gym 4 times week for a good strength training workout.
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Sleep - could definitely use a little bit more here and there, but I usually get around 6 hours a night. I am working on getting this back to ~8.
What advice do you have for me to regain the mental stamina I used to have and get back to being a top performer? Trying to avoid going to a doctor, but have no problem going if I feel it is in my best interest.
I feel exactly like you do, dont know whats going on...it seems like my memory is shit these days. I still perform well at work (junior IBD vp), but it just seems Im on autopilot and memory is shit. Is it alch or weed?
It could be neurological. You might want to see a doctor.
Details?
I went through the same thing. Spent several years in banking, then moved over to PE and crushed it, but left the industry to move closer to family. Saw some doctors and I was diagnosed with depression and ADD. Only cause they could identify was a couple very severe concussions I had as a child. I've been able to manage it fairly well with prescriptions and a ton of supplements. Basically my brain doesn't produce enough of the chemicals naturally anymore so I have to supplement them every day. Not the most fun thing to deal with, but it's manageable since I know what's going on.
ALPHA BRAIN BRO JUST USE THE CODE JOEROGAN!!!! TRAIN BY DAY PODCAST BY NIGHT ALL DAY
He needs to have Dave Chapelle on for #1,000
chapelle doesn't do press or podcasts afaik
It is things like these that make me smile. Long live the hustler mentality of NYC or any other aspiring professional.
8 hrs of sleep and limit alc to weekends
Don't drink, but sleep is noted as always.
Sleep is absolutely your key driver here, if you're only getting 6 during the week you need to do a full reboot on the weekends and get as much sleep as your body will allow (don't set any alarms). Good luck buddy
Issue with sleep being the key driver is that although I'm currently getting around 6 hours, this wasn't any different to when I was performing at my best. I definitely get plenty of rest on the weekends and reboot.
Same problem here, i noticed my brain struggles to grasp all the information i'm throwing at it during the day. What helped me was finding 15-20 minutes to quietly self-reflect and relax before sleep.
Also keep an eye on your sugar intake. It incapacitates you so quickly, you don't even notice. Staying modestly sugar-free helped me a lot in regaining focus at work.
Although I love my sweets, I have a relatively limited sugar intake. Most comes from the spoon or two I have from some Halo Top ice cream, or a little bit of pasta sauce I use to bake with.
Could be you have a cocaine problem.
Ask yourself, "am I doing enough cocaine"?
You should see a doctor ASAP. You shouldn't forget how to do your job. That implies some sort of breakdown in cognitive function,
Have an appointment booked for next week, will update.
What do you mean breakdown in cognitive function?
Sounds like 'burnout' to me. Been there, it sucks.
Hey man. Sorry you feel that way; I think we've all felt slow at some point. I know I certainly did when I started working at my most recent role. The thing to realize here is that your mentality also has a lot to do with how you perform; if you keep thinking that you're slowing down, chances are you'll begin to materialize that.
Personally, I fixed this by doing a couple things:
1) I started reading 5-10 news articles a day (about anything; finance, science, etc) 2) I enrolled in some classes (you can access some on coursera for free) 3) I made an attempt to engage in thoughtful conversation with my colleagues (discuss our opinions on the market, sectors, industries, etc) 4) I switched to an all paleo diet (dropped 15 lbs, and feel more healthier/energetic than ever before) 5) I restarted meditation to try and clear my mind
Ultimately, I think my process has been successful as I feel like I have the most mental clarity I've ever had. Like mentioned above, try to get at least 7-8 hours of sleep (if you're lifting heavy, your body is going to struggle with recovery, and so will your mind).
I also don't drink except on weekends, and when I do, I make sure it's something like Vodka.
Don't overthink it. Just relax and try changing up some things.
Do you have a specific way to meditate that you recommend, like before bed or during the day or whatever
Definitely.
For my method, I typically take the time to refocus after lunch and before bed. If I'm at work, I close my eyes for a minute, and at night, I just sit on my bed.
My method for meditation is as follows: I gather all the thoughts that are swirling around in my head, I focus on what I need to do/what is causing me stress, and I take a deep inhale. Then I exhale, and I think to myself "When I release this breath, all these thoughts are now gone from my head". The key is to focus on your breath- each inhale and exhale. That's the simplest way to meditate, and it doesn't require an elaborate set up or anything else. Just focus on each inhale and exhale. Whenever a thought comes into your head, allow it to be there (don't get frustrated by the thought), and then bring your attention back to your breath.
The whole point of meditation is to simply bring your attention to the present moment. You can also "meditate" by running your hands under water, or even eating food; the key is to just focus all your attention on what you're doing in that exact moment. For example, when washing your hands, focus on the feeling of the water on your hands, how the soap feels between your fingers, and the sound of the water.
You'd be surprised how incredible the simplest things are when you take the time to focus on slowing things down.
If you want some resources on how to start, take a look at the following:
-Awakening the Buddha Within; great book by Lama Surya Das on meditation/living in a relaxed way -YouTube BuddhistSocietyWA- great resources on meditation and slowing things down in life
Keep in mind for these books/videos, you don't have to change your religion or anything like that; simply take what you need and leave what you don't.
Thanks a lot for the detailed post, I definitely appreciate it.
I really do try to stay positive and "in the game", I believe my coworkers would call me the most energetic person inside the office!
I do think I'm going to restart on a new diet plan and see how that takes place. Nothing drastic but cutting out some unneeded carbs may help.
I like the engaging others aspect, but my new group is not too big on having non work related talks.... people are strange.
No worries.
Cutting unneeded carbs will definitely help you to see a difference. As for engaging others, just do your best. I get that cultural dynamics might be different at your firm, but view it as a challenge. My 2 cents.
I had similar issues during my first job. You've got some good insights in this thread. I'll add:
Write things down. When you're in a meeting, note everything said in shorthand and take 5 minutes to clean it up after.
When you come in every morning, develop a checklist of what you need to accomplish. Add to it as the day goes by. Set goals as to what you want to achieve. Cross off and add as needed. This takes 5 minutes at the start of the day. At the end, rewrite your list. If you can't do it daily, do it every few days and make sure to do a comprehensive review on Friday.
This helps you do a few things: 1. Ensure you don't forget a task. This is the big one. By scanning your list a few times a day, when a supervisor asks about progress you'll know intuitively where it is on your priority list and whether you've worked on it. 2. Since you are more active about tracking your work, it helps you prevent deer in the headlights looks at senior folks. 3. It helps you ask for prioritization. When you can present your to-do list in response to a request, a supervisor can immediately see how busy or available you are. It's a great defensive tool. 4. It builds trust. When your supervisor can see that you're 100% on top of things even if you haven't gotten to them, it builds confidence in you.
Additionally, you'll need to motivate yourself to stay on task. Some tips: 1. Turn over your phone. Sounds silly, huge productivity tool. Cut out your personal life for hours at a time and stay focused on work. 2. Have defined professional goals. 3 months, 1 year, promotional goals. When your motivation wanes, look back to your goals and remind yourself how the task at hand can help achieve those goals. Even admin items can help support a goal like getting promoted, build that link in your mind and follow through. 3. Finish short tasks quickly to knock them off your list. It helps you from being overwhelmed and helps with time management. 4. Respond to emails quickly with an expected time frame for every task. Stay accountable to those time frames. Give yourself enough time, and then finish early. Don't rush to deliver. If you finish 3 hours ahead, work on something else for an hour and then re-review before you forward your work.
BreakingOut - thanks for the detail.
I started a checklist that I use everyday now. I've titled it as "Things to do Before I Leave", essentially a short list of tasks that I need to knock out before I am allowed to leave the office. Some are 5 second tasks (that currently take me many more minutes than I have free), and others are stretch goals to get me thinking / provide refreshers on topics. This has definitely helped me prioritize my work, but I have also found it hurts me mentally when I am sitting in the office later than everyone else trying to knock out tasks that should be easy, but I just struggle to get done now. The confidence breakdown is real!
Regarding your motivation tabs: 1) I have started turning over the phone, and would 100% promote this idea to everyone else. 2) This is actually something my manager told me to do when I started. He called it a a life plan, the goals can be all over the place as long as you have somewhere that you can peg your current position to. Maybe that is making 250k before you are 25 or having your first kid by 32. Didn't matter what the goal was as long as you could look at your list and remind yourself why you are here to do the work you are doing. 3) This is where I REALLY struggle right now. Tasks that should take me 5-10 minutes are taking me double to triple that time. I have a large number of these on my desk each day. I am now at the point where I am spending 4+ hours doing these BS tasks, and slipping on the strategic initiatives. This is not me screwing around to waste time, but being zoned in and focusing to the best of my capabilities right now. This scares the hell out of me. 4) I like your end point about reviewing before sending, even if you have already finished. As a result of my memory being dog shit right now, I find I ma reading my inbox several times a day, and responding to e-mails almost induces a form of analysis paralysis. My brain shuts off and I have to spend far longer remembering why I am even typing an e-mail.
Again, thanks for the detail! +1 SB
This might sound stupid, but get your vitamin D levels tested. Lesser exposure to sunlight and overworking your brain can lead to lower vitamin D levels, and it gets fucked up when you realize your brain is not working as it used to earlier. You feel like you've grown old, and don't really know if "you start rusting as you grow older" has already hit you or not. I got 5 injections, one per week, and a vitamin D tablet and I was back to normal. I was like, if only I had known this earlier. Damn.
This has actually been on my list to do for a while. I don't want to give too much more history about myself because I would become personally identifiable.
Since becoming a desk monkey and not seeing the outside world, I have started taking 15-20 minutes each day to go sit on a sunny bench. I feel much better afterwards! It isn't injections, but it is a start to get back to where I know I need to be.
That nasty ability to focus is a bitch, right? Almost felt glad when I saw the title, because I was sure that I'm a goner when I first realized how the span of my memory has broken down to a few seconds and I feel like a retard from time to time.
I'm not sure that I've solved my issue at all, but since yourself and some other posters here have touched on the diet - I strongly recommend exploring fasting. I have done it only once 2 weeks ago or so, but afterwards I felt like my brain was on steroids for a bit. There is probably a good and simple explanation for that, however, the benefits of fasting are too many to fit in a single comment.
How do you fit fasting in your busy work life...? On weekends? Like stop eating for a whole day on Saturday?
Glad to know I'm not the only one who feels the memory has somewhat deteriorated. I do think the lifestyle we lead these days impact our focus also. We are too used to instant gratification and are not able to work on something for extended period of time. Also, as convenient as dual or triple monitors are, I swear the set up has reduced my attention span.
Running quadruple monitors, plus my laptop.
Fasting can be tricky. I did it by utilizing a day off, but the MD at my company managed to pull like 2 or 3 days off while still going to work on the 1st/2nd.
Generally you'd be surprised how fasting feels. I'm a smoker and the nicotine hunger disappeared while doing it, so that was great as well.
just fast in the day, eat at night
It sounds crazy but there is a lot of scientific research for intermittent fasting
Nearly all, maybe all the world's religions (which i view in this context as accumulated knowledge of how to live 'right') recommend a period of fasting.
Just my $0.02, and it's not very scientific, but what you're describing is a feeling I have had, and have come to identify as "burnout".
I suspect this is just what happens when you settle into a routine of a junior corporate life in a demanding sector. Our work is the details of these transactions - myriad, uncountable details. Especially if you are working in a "lean" environment staffing-wise. Your brain is like a fine-toothed sieve, meant to catch a granular level of mistake. Push too much crap through the sieve and it starts to get beat up.
I have found that a combination of working smarter/less manically, and introducing novelty to the life of your brain/body helps. Anecdotally, I think the problem stems from a mixture of overwork, repetitiveness, complacency, and lack of novelty.
I'm trying to fight off the thought of burnout. It is a bit too soon in this role for burnout, although I do believe my strengths lay somewhere along another path.
My team runs pretty lean, in that there aren't a lot of people to back me up with support unless it is forced on them by Mgmt.
Why fight it off? Acknowledge it for what it is, and do what you need to to make a change. I don't think burnout is a terminal state. It is a state of mind.
I read a good memory book during college, but can't remember the name off-hand
I see what you did there
Moonwalking with Einstein - I believe
That's nothing- I just could not get started on a book called "How to get things done when you are depressed". I could not get motivated/concentrate enough to read it.
I did the above, still having drinks on the weekend, all summer and I feel like I'm 20 again.
Lastly, schedule alone time for yourself. This one is huge. My Sunday mornings are sacrosanct: wake up early, work out, long shower + shave, make vegetable juice, then head out to the terrace to read the news with a hot decaf drink and listen to music with my hifi headset. I recommend you do something similar: 4-5 hours every week, by yourself, no texting or internet, just doing whatever you find meditative.
Love your point about alone time. I think that's something that's so overlooked nowadays; I always make sure to set aside some time to just be by myself to refocus.
Why not caffeine man?
I know you have stressed the importance of sleep, but have you thought about the quality of sleep - I mean could it be possible that you have sleep apnea and hence are having poor quality sleep?
Also, meditation and clearing your mind every so often - I am not talking the 'hoo hum' stuff, I am talking about the focusing of your mind at the task at hand. It honestly does help.
I do like listening to white noise/instrumental mixes on youtube while working and setting little 'targets' to reach are all great for my personal motivation.
All the best, OP.
Hi everyone, really appreciate the responses and I'll get back to more individuals once I find the time. Currently traveling for work and am swamped!
In time, interrupting negative thoughts and replacing them with positive ones will have a real effect on your athletic performance and overall outlook.
Get a little moleskin and write pertinent information down quickly. Has worked wonders for me.
Meditate. I will swear by a yoga eye pillow.
Also get the Forest app. It grows trees on your phone, and they get bigger the longer you go without checking your phone. It's oddly satisfying
Going keto fixed all my performance problems.. I can concentrate for hours and still have focus and lots of energy. I also never have cravings or hunger even when I eat once a day.
dis boi smoaks
Negative, ghost rider.
I just graduated from college in May, and am already experiencing what you are feeling in your new role. Obviously, as a public finance analyst, our side of the business works at a much slower pace. I try to use that excess free time to study for my series exams, but am finding my attention span is significantly worse than it was during my undergrad years. As a millennial, I find it hard to read or study for more than 15 minutes without taking a break to check my phone. I eat okay, and still drink a good bit on the weekends. I will say, I have made it a habit to take a 5-10 minute walk outside of our building during my lunch break. I know that's not a possibility for most people, but getting some fresh air seems to revamp my mind when I sit back down at my desk, given I'm not already overwhelmed with work.
couldnt even focus through that whole post
I read at least 40 minutes- 1 hours per day, or much more if I have time on weekends. I like reading, nonfiction, history, memoirs, economics (major), even physics, science and technology (not those detail-oriented ones) and some arts occasionally. I think reading is really about focus because you would never like it if you cannot read consistently for at least 30 minutes or more. Maybe some people prefer "Pareto reading", idk. Try to remember some facts during reading, and this really helps.
Honestly, the reasons can change over time. I've suffered with this a bit chronically over time especially after getting blown up (literally), and going through a somewhat shitty period in my personal life where the amount of stress was enough to inhibit my brain from working normally.
I have a family member who has been in psychiatry for a long time and is very successful in his practice. One thing we were discussing recently is that most personality problems and mental health issues stem from a single, indentifiable nuero-chemical issue. For example, Schizophrenics have too high transmitter levels to function normally....basically the parts of their brain that receive sensory input are racing far faster than their actual senses can keep up, which results in the brain making up false stimulation to fill the gap (hence why they hear voices).
Keep that into consideration. A lot of these CAN be fixed more acutely with medication, but that shouldn't be a long term fix if you can help it (e.g. ASMRs can actually burn out the body's ability to produce the hormones in question, so you crash to lower than before you started taking them).
So TLDR:
Kassad's right on the money. Whatever the cause is, your first step should be the same: take proactive steps to avoid anything that fucks with your brain's chemistry and give it a chance to recover on its own. Any kind of drug, high-stimulation or addictive behaviors that are option (e.g. gambling, wasting time on the phone, etc), environmental contributors such as low quality drinking water (most public supplies contain significant levels of drugs that would do that), soda, or shitty food that impact how your brain functions......cut down on all to the maximum extent that your living situation allows.
Noted. Thanks!!!
What determines my focus in the office is what I do outside of the office.
Namely, when I'm out of the office, I'm completely out of the office. When I'm out having fun, only one thing is on my mind... having fun. Nothing else. Not the client call next week, not the big pitch etc. I focus on my weekend and the things I want to do with it. I'll usually do something active in nature: surfing, hiking, snowboarding. Or I'll go out at night with friends to bars. The key is being 100% in or out of the office some of the time, and not being half in half out of the office all of the time.
Every weekend I come back to the office rejuvenated, and looking forward to work.
Lack of interest?
TL;DR: Eat dark chocolate.
Article in Science Daily
Always enjoy a nice piece of Dark Chocolate and would actually take a square before any exam in college. Works wonders.
or you can just take CocoaVia
Hope I am wrong in your case but in my case it was ADHD - during the early learning stages my interest is high enough for me to go into 'hyperfocus' and thus get things done - once I am less motivated I slip back down from hyperfocus and have trouble concentrating and getting over the 'inertia hump' to get things done.
Alright dude there are several aspects that could be attacking energy levels; I spent 2 years studying this and my body to figure out the optimal lifestyle to support work and here they are in no particular order:
Try 6.5 - 7 hours of sleep. If I drop to 6 or below I have Completely worse energy in the afternoons. Everyone is diff. and this might be most important
Only workout 3 days per week. You need 8 hrs sleep when you exercise so overtraining is common cause of adrenal fatigue which is what you have. Only workout for 30 minutes intense. 90% of what you look like is what you eat. Take SARMS and you'll get jacked as fuck.
Take modafinil, mini nicotine lozenges (2mg) in a late punch, and consider high fat including bulletproof coffee in your diet. High fat will keep you cruising all day without highs and lows. Avoid anything that pushes you to high in energy like adderall, too much coffee, etc there will be a crash. (Low low carbs)
Cycle off all uppers over the weekend so they are effective next week.
Meditate, free your mind. Your brain is like a muscle, if it's flexed all day it wears out "adrenal fatigue". Use an app like headspace to get started just for 3-5 minutes in the morning , mid day, evening. Take a fake shit if you have to in the middle Of the day, doesn't matter, give yourself a break to relax and stop thinking.
If you're like me or anyone else type A you probably fixate on work and energy too much. Join a boxing gym or something to take your mind off everyday stuff and give it a chance to relax. Took me a long time to put the right combo for myself together but it has paid off tremendously.
If you try these protocols to your own needs, energy will get better.
This is interesting.
What program or method do you follow for training? What SARMS have you taken?
Do you take the moda+nico combo daily?What did you find to work best for you in the this regard?
I would suggest one day of 5 sets 8 reps of either squat, bench press, or deadlift. You will get bigger following these three. You can mix in cardio of your choice (sprint 30 sec, jog 90sec for 20 min) or anything else. The key will lie in what you eat. I follow 70% fat 20%meat and 10% carbs (white rice, sweet potatoes, things low on glycemic index). Cardio in the mornings is optional just don't over train! Lots of bacon and eggs
If you want to go down the rabbit hole check out Headstrong and Bulletproof diet for food
Ben greenfield has lots Of good info online about sarms and health
I take lgd 4033 and either mk501516 or rad 140 in combination. It works big time.
I take mods+nico 4-5 days per week try to cycle off over weekend I have not had dependency or increased dosage needed in 2 years
Physically challenging things like aerobic boxing, Ju Jitsu and micro dosing 1p LSD are wonderful or freeing the mind :)
Strength training and routines are good from Strength Sensei
In all seriousness, have any of you tried the nofap challenge?
How to Sleep Better, Feel More Alert and Maintain Study Focus (Originally Posted: 04/11/2015)
By Sophie
We always feel sleepy at the wrong times.
When it's time to hit the books, our eyes suddenly start to droop. And when it's bedtime, we miraculously find ourselves able to stay up for another hour or so. And if we nap between study sessions, sometimes it goes on for hours!
We are supposed to feel rested and recharged after we sleep, so that we can study better afterwards. But do you really feel that way? Or are you overwhelmed by your long list of challenges and to-do's?
Sleep is crucial to our mood, state-of-mind and productivity. So it's important to know how to best utilise it to boost our health and alertness. Fortunately, you can learn to sleep better - starting with our tips in this article!
Overview I know you are time-starved. But do invest the time to read and apply as many of these tips as you can: it'll pay dividends. They are structured as a short, specific, but easy-to-do checklist, categorised into 5 groups: sleep hygiene, sleep routine, diet, exercise and naps.
1. Sleep Hygiene In essence, this is all about getting your body ready for a good night's sleep without over-stimulating it.
#1. Respect the bedroom Your bedroom is your sanctuary: a quiet, peaceful place for rest. Try not to work there lying on the bed, not only it's not effective, but you don't want to associate your place of rest with stress, really.
#2. Purge the bedroom A little electronic devices clean-out may be overdue. In such age of modern technology, we probably have at least 2 screens each: smartphones, tablets, laptops, Kindle, TV etc. If possible, try leaving those items in the living room or turned off 1-2 hours before bedtime (except your phone if you need them for alarms).
#3. Create optimal sleep conditions Control the holy trinity of light, noise and temperature for the best quality sleep. Think of your bedroom as a cave: it should be cool, quiet and dark.
2. Establish a Bedtime Routine This shouldn't sound strange, as you know there are weirder rituals out there. We all have our own internal 'body-clocks'. Having irregular sleep-wake cycle will mess with your sense of balance. The trick here is to create your own routine that works for you.
#4. Find your inner peace We all need some time to wind down prior to a good sleep. Allocate 30-60 minutes before sleeping to read (fiction), meditate, listen to relaxing music, have a long bath/walk/pre-bedtime snack etc. - choose what works for you and stick to it.
#5. Wake up the same time everyday Even on weekends, preferably without alarm clocks. This is because the type of sleeping phase that you are awoken in matters. If your alarm disrupts during your deepest sleep phase (REM), you'll be a groggy monster for most of the day.
Try waking up without alarms on weekends, and adjusting your bedtime such that you'll rise naturally on weekdays as practice. Give your new sleep routine time to adjust and be a habit, this usually takes around 10 days.
3. Diet We are what we eat. How we age, look and feel are partially a result of what we choose to fuel ourselves with, which affects our energy level and amount of shut-eye needed.
#6. Eat better Choose fresh, unprocessed and natural food as often as you can. Basically food items that involve the least amount of processing from the farms to your table. So yes to vegetables, nuts, fresh eggs and meat; no to microwave/frozen meals, sugary cereals, hotdogs, biscuits.
#7. No alcohol or caffeine post dinner. Alcohol is a depressant and will help you get to sleep. The issue is it depresses everything in your system including your metabolism and disrupts REM sleep, a critical sleep phase for both brain and body health.
Coffee's not the only culprit, but fizzy drinks such as Coke and Pepsi contain caffeine too. If you have to have caffeine (I do love my coffee), do it earlier in the day, no more than 2 cups and nothing 6 hours prior to bedtime.
#8. Eat breakfast within 1 hour of waking up Just like natural light, this acts as a cue to reset your body clock. Remember tip #6 though, have a healthy breakfast, preferably a high protein, non sugary one.
#9. Eat lighter in the evening As the saying goes: eat breakfast like a king, lunch like a prince and dinner like a pauper. Large meals require large amount of blood flow directed towards the digestive system. Less blood flow for the brain = less energy = poorer sleep quality since brain conducts all sleeping processes.
#10. Have balanced meals Just like the bedtime routine, having a 'meal routine' is useful too. Eating at regular intervals, similar times daily and in moderation trains our body to operate efficiently with minimal energy (hence mood) swings.
4. Exercise You know this was coming already...
#11. Aim for 2.5 hours of exercise a week Not only does exercising make you tired and thus makes your body eager to sleep, it also releases the endorphins which helps you feel less stressed. It improves attention span and productivity too, which is exactly what you need in managing your CFA studies with other commitments. Morning or afternoon exercise helps you fall asleep faster with less trouble, just don't exercise right before bedtime, it has the opposite effect.
5. The Art of Napping Naps increase alertness and performance on the job, banishes negative thinking and enhance learning ability.
#12. Most effective nap length = 10 min Nappers are not lazy, in fact they tend to be more productive. Studies have shown that a 10 minute long nap is optimal. Even if you don't have that long (at work), a few minutes of shut-eye break have shown significant reduction in fatigue and increase in performance.
But if you are sleep deprived, it may be difficult not to over-nap, and hence best to focus on other tips, especially #5, to reboot your sleep cycle. Napping is a skill, it takes some practice to get it right. Try training yourself with an alarm clock to start.
What's your 'sleep score'? Only 5 out of 12 so far for me, 7 more habits to form! What's your sleep better "score" like? Do you have more tips to add? Let us all know in the comments below!
This article is originally from 300Hours.com. You can read the full article here.
Thanks for the article - which I am reading at 2am, so I suppose my sleep score is slightly lower than yours
Just wondering how #9 jives with the IBD analyst lifestyle. I've noticed I eat the reverse order; light/no breakfast, medium lunch, and heavy dinner due to the dinner budget. Do any other analysts eat in the big breakfast medium lunch light dinner order?
.
2.5 hours of exercise a week? Bro, do you even lift?
go easy on her
10 minutes naps are near impossible
This lifestyle would cut into my networking (drinking) habits.
I too feel the same way at times. Can't remember things, struggling to focus. 15 years ago, I used to have a great memory, now it's all haywire. It might also have something to do with the digital age we are living in with all our gadgets and the whole 'everything-is-a-click-away' stuff. Messes with the brain.
Sitting at computer all day - how do you stay focused during the mundane hours? (Originally Posted: 04/25/2017)
Just having one of those slow afternoons where I have spent a majority of my time clicking through articles and trying not to blow my brains out. What do you all do to stay focused, especially when there are long, mundane assignments that are "not priority"?
I like to take a walk outside. Something 10-20 minutes. Get some fresh air and then come back to work again.
Agreed, if it's a slow day (the toughest days to stay awake during times of long hours), get outside for 10-20 minutes. If it's the winter, don't bring your jacket. The cold (at least for me) helps keep me awake.
Or, just go get coffee with someone.
Turn 30. Times literally flies by and 2 hours on a crap project does not feel like enough time. This is why older people do more, the same 8 hours that feels like drudgery to anyone 22 feels like 4 hours to us. We know we can spend a whole day in front of our computer and it fly by.
Concentration and energy: what do you take for an extra boost to your day? (Originally Posted: 05/29/2017)
Monkeys I know some people take redbull or coffe but I think is funny to share our energy providers Nowadays for example I'm taking an energy boost composed by coffee Taurine thyrosine and carnitine.. not bad
I often don't taking anything, but if not coffee I like monster or 5 hour energy
Monster Assault is good
Attention Span (Originally Posted: 04/23/2011)
Has anyone else noticed their attention span completely go to shit? I don't remember it being this bad in the past, but now it's just ridiculous. When I'm in my room I can't just watch tv, I have to watch tv while I'm on my computer (With 5+ tabs open) and simultaneously checking my phone. It's to the point where I can't even sit through a movie in a theater without getting bored/wanting to check my phone. I can't even focus my efforts when I'm killing time, let alone studying or, god forbid, reading...
My attention span was never something to write home about but I feel slightly dumber / more ADD for having spent four years in an undergrad business program.
And that caption made me LOL hard. Where did you find
This phenomenon of decreased attention span for the gen. population is working extremely well in my favour. Considering my attention span was already 0 since I am a trader, I see more and more people with my levels of attention span (paybacks a bitch, ain't it?).
I've noticed a tremendous drop in everyone's attention span at my University. The golden ones are still golden ones, but the # of golden ones seems to have dropped considerably. If your quality you won't let Snooki or Charlie Sheens patheticness destroy your dream.
Some of you are insane with the new tech gadgets which lets you update your social networking sites on the go.. This is INSANE.. How important is it to check what your friend wrote on someones wall ?? I can't keep up, and I'm glad I don't.
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BRB creating a CDS on millenia generation kids attention span -- now that would make me rich,.
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