SIMPLE PRODUCTIVITY

10 Ways to Do More by Focusing on the Essentials

These days our lives are busier than ever. We work more than ever. We are more stressed and exhausted than ever before. And yet we get less done and are not as happy.
It doesn’t have to be that way.

The problem is that we are overloaded with information and tasks, and we try to get everything done instead of just the most essential things. Solution: focus on only the essential, eliminate the rest, and allow yourself to get into that beautiful state known as “flow”. And although it can be hard to give up all the busy-ness that we’ve grown accustomed to, the change will have tremendous benefits on our sanity, our stress levels, our happiness, and yes, our productivity.

Here are 10 simple ways to be more productive with less effort

Clear your head. It’s impossible to gain perspective, and to know what is truly essential, if we are in the middle of an information stream. Take an hour, or half a day if possible, to shut off the information flow, and to get a larger view of your life and your job. The time you take off will be well worth it. Tell everyone that you are unavailable, shut off all communications, shut yourself in somewhere private, and take some time to think about what is important. What do you want? Where are you going? What will it take to get there? Another good way to clear your head, which is necessary for focus, is to write down everything that you need to do, all your tasks and projects and ideas. Dump the contents of your mind on paper, and then stop thinking about them for a little while.

Focus on the essential tasks. Once you’ve gotten your head cleared, you need to figure out what tasks are most essential. Ask yourself this magic question: “What task can you do that will get you the most return on your time?” Figure out the project that will get you the most recognition, win you awards, or get you the most business. Something that will pay off big. Not something you’ll forget about in a week, but something that others will remember you by. This is an essential task. Make a list of these types of tasks — they’re your most important things to do this week.

Eliminate the rest. Now look at your overall list. What’s on there that’s not essential? Can you just drop them from your schedule? Or delegate them to someone else? If not, put them on a “waiting list”. Then, as you focus on your essential tasks, check back on this waiting list every now and then. Sometimes you’ll realize that the less essential tasks weren’t really necessary at all.

Do essential tasks first. If you’ve got a list of things to do today, and one or two of them are truly essential, do those items first thing in the morning. Don’t wait until later in the day, because they’ll get pushed back as other urgent stuff comes up. Get them out of the way, and your productivity will truly soar.

Eliminate distractions. You can put essential stuff on your list all year long, but if you are constantly interrupted by email notifications, IM, cell phones, your RSS reader, gadgets and widgets, social media, forums and the like, you’ll never be productive. Turn these things off, disconnect yourself from the internet if possible, clear your desk of all papers, clear your walls and surrounding areas, and allow yourself to truly focus.

Use simple tools. Don’t fidget with a bunch of gadgets or the latest and coolest applications. Find a simple notebook for writing things down, a simple to-do list (no frills) and the simplest application possible for doing your work. Then forget about the tools and think only of the task at hand. If you’re too worried about the tools, you’re not actually doing anything.

Do one thing at a time. Multi-tasking is a waste of time. You can’t get things done with a million things going on at once, pulling for your attention. Focus on the essential task in front of you, to the exclusion of all else, and you are much more likely to get it completed, in less time, with less effort.

Find quiet. In addition to a quiet working environment, you need time every day that you can call your own, where you don’t have to do work. This could be through reading, taking a bath, walking in nature, going swimming at the beach, going jogging, meditating. Not reading your feeds. Get away from the information overload and find that peace that will allow you to truly focus when you do work, and to review your day in your mind, and to get the perspective to see what is essential.

Make the most of your work. It’s one thing to write something great, or to create something fantastic. But it’s entirely another thing to make that great thing explode, to get you attention, to earn the recognition you deserve — which will lead to more business or more opportunities. Once you’ve created the Next Great Thing, promote it, show it to others, find a way to have it carry you as far as it can take you. Don’t just create something and move on to the next thing. Use your energy and talents to their fullest extent.

Simplify some more. Once you’ve simplified down to the essential, and eliminated distractions, you should become productive. But distractions and the unnecessary have a way of creeping back in and accumulating. Every now and then, take a look at what you’re doing, at the information coming into your life, at how you spend your time and the tools you use. Then simplify some more.

KEEP COOL

Hydration
Water is the most essential ingredient to a healthy life. Water has many important functions in the body including:
Transportation of nutrients / elimination of waste products
Lubricating joints and tissues
Temperature regulation through sweating
Facilitating digestion

Importance of Water During Exercise
Proper hydration is especially important during exercise. Adequate fluid intake for athletes is essential to comfort, performance and safety. The longer and more intensely you exercise, the more important it is to drink the right kind of fluids. Studies have found that a loss of two or more percent of one's body weight due to sweating is linked to a drop in blood volume. When this occurs, the heart works harder to move blood through the bloodstream. This can also cause muscle cramps, dizziness and fatigue and even heat exhaustion and heat stroke.

Causes of Dehydration
Inadequate fluid intake
Excessive sweating
Failure to replace fluid losses during and after exercise
Exercising in dry, hot weather
Drinking only when thirsty

Adequate Fluid Intake for for Athletes
Because there is wide variability in sweat rates, losses and hydration levels of individuals, it is nearly impossible to provide specific recommendations or guidelines about the type or amount of fluids athletes should consume. Finding the right amount of fluid to drink depends upon a variety of individual factors including the length and intensity of exercise and other individual differences.

There are, however, two simple methods of estimating adequate daily hydration:
Monitoring urine volume output and color. A large amount of light colored, diluted urine probably means you are hydrated; dark colored, concentrated urine probably means you are dehydrated.
Weighing yourself before and after exercise. Any weight lost is likely from fluid, so try to drink enough to replenish those losses. Any weight gain could mean you are drinking more than you need.

Things that Affect Fluid Loss in Athletes
Exercising at altitude increases your fluid losses and therefore increases you fluid needs.

Exercising in hot weather increases you fluid losses through sweating and exercise in the cold can impair you ability to recognize fluid losses and increase fluid lost through respiration. In both cases it is important to hydrate.

Some athletes sweat more than others. If you sweat a lot you are at greater risk for dehydration. Again, weigh yourself before and after exercise to judge sweat loss.

Exercise Duration and Intensity. Exercising for hours (endurance sports) means you need to drink more and more frequently to avoid dehydration.

Keeping it Simple
In order to keep up the levels of hydration we should be consuming at least and extra litre of water per hour of exercise completed.

As we lose alot of minerals through sweat, look to add a small pinch of Celtic Sea salt (avail from your local health store) to your water body every time you fill up. This will allow you body to replenish its hydration levels quicker and also replace some of the minerals we lose whilst perspiring.

Till next time, stay hydrated.
Jase