As human beings we are largely an amalgamation of the habits (ie, stimulus-response behaviour) we have compounded across our lifetimes.

In general this is great: it saves us a lot of mental energy, and we can behave as we have previously done without giving it much thought.

However, as circumstance and desired outcomes change, we find that previous behaviours no longer serve us that well (and some never did). We want to change habits but we find it really difficult to see it through. These changes can be anything from cutting down on sugar and starting regular exercise, to swopping pen and paper for Cosapien to minute meetings and manage tasks. To make matters worse environmental cues reinforce existing behaviours, hindering us from changing habits.

Unless we are really great meditators, it is difficult for us to interrupt the stimulus-response behaviour of habits, or even be aware of it.

Luckily there are techniques for changing habits. The leading authorities are:

• “The Power of Habit” by Duhig
• “Switch” by the Heath brothers
• “The 8-Step Process for Leading Change” by Kotter

Key pieces in the above include:

1. Set clear internal motivations towards the new behaviour. If we have a clear understanding of why we want to change, we can use that in our internal dialogue to help motivate us.
2. Frame the behaviour to be changed, as a positive outcome that is well defined and measurable. E.g., instead of, “I don’t want to be fat”, we can frame it as, “I want to walk 1-km every morning.” Amorphous outcomes can easily overwhelm us. Whereas, well defined and measurable habits cost less mental energy when considered, and give us a clearly sense of victory when accomplished.
3. Recognise the stimuli that lead to the old habit, and rewire them to trigger the new habit. The stimuli could be time of day, stress, a certain room. etc. Once, you are aware of what this stimulus is, you can use it to explicitly trigger the desired habit.
4. Make sure that the reward of both the new and old habits are similar. This way, instead of fighting the reward centers in your brain, you are co-opting them to help you reinforce the desired habit.

Sometimes the above requires experimentation to find out what all the pieces are. Keep experimenting till you find something that works for you in changing habits.

Pro tip:

Tell friends, family and colleagues about your new habits. Most people find the social pressure helps them keep up the change.

Why Is It Difficult To Switch From A Manual Process To Technology?

Whether you’ve recently get a new smart device, need to learn a new software program, or want to transition from minuting your meetings with pen and paper to Cosapien, read on.

The reason for switching to using a technology needs to be clear in your mind.
Eg, it is time to switch to Cosapien if

• You are frustrated with using spreadsheets or pen paper to try and keep track of tasks.
• Attendees arrive at meetings, with previous tasks not completed.
• Attendees make excuse for tasks not done, like “That is not what agreed” or “I didn’t have time to read the minutes”.
• All the minutes are not kept in one searchable, easy to find, location
• Tasks are being completed, but the quality are not up to scratch.
• You don’t have an overview of what you need to do (across all the projects).
• You don’t have an overview of what others need to do for you (across all the projects).

Changing Habits Is Challenging

Changing from manual to tech-based processes requires discipline. Why’s that?

Well, with manual processes we could allow ourselves some variation, and even some latitude in whether we followed them at all. And, when we start using tech, these deviations become impossible to miss.

Standardisation

A lot of the time, people in an organizations do whatever they feel like. They all pay lip services to a methodology, but everyone did just the components that suited them, and in ways that suited them.

But when everyone is forced to follow the same process through, the company as a whole functions much more effectively. That is, if the process was well designed. If the whole company does not function better, then it is a great indication that the process needs to be reworked.

Badly Designed Tech

Badly designed tech makes it more work to use tech than it would’ve been to do it manually.

Signs of bad tech:

• Inflexibility: what you need to do is not actually possible in the system, and to make it work the complexity of what needs to be done explodes into multiple tasks.
• Requiring unnecessary information (instead of what is pertinent to do the work). Which adds unnecessary extra work load.
• Slow system response times. This is frustrating, and robs people of their drive at work.

Systemic automation can create higher group and individual efficiency, when designed to complement the human mind. If you’re looking for tech that has been purpose-engineered for process efficiency, and that supports you in changing habits request an invite to Cosapien.

The post Changing Habits And Learning Tech appeared first on Cosapien | Measurable Integrity.

Today we’re going to look at an equally important part of self optimisation: how to avoid decision fatigue or a phenomenon called ego depletion.

The basic premise behind decision fatigue is that you have a limited amount of mental energy at your disposal everyday. This means that every decision you make depletes the pool of mental energy you have available. It also means that the quality of your decision-making ability deteriorates as your mental energy depletes.

The Knock-On Effect

As your mental energy becomes depleted, so too do you find it more difficult to exercise self-control. This extends beyond the decision-making thought-processes and into behaviours.

This could mean that your ability to make healthy food choices is compromised, even though you may have committed yourself to a more wholesome way of life. It could also mean that you respond tersely to the people in your family, even though you care about them.

If you think about your mind as a program running on your brain and your brain not having enough energy, it’s possible that the program could become corrupted. In reality, this could result in mood swings or the inability to be fully present in your social and personal interactions.

How Do You Avoid Decision Fatigue?

You obviously can’t get away from making decisions, but you can avoid making trivial decisions that waste your mental cycles. If you do this, you can give yourself more mental energy for being creative and perform more effectively in situations that are important to you. In other words, if you avoid ego depletion, by managing the trivial things, you can enjoy a better quality of life.

Ritualise your life, or develop routines, especially in the mornings, which will shape your day and what you get out of it.

Don’t Sweat the Small Stuff

By avoiding trivial decisions like which clothes you should wear to the office, what you should eat for breakfast, or what route you should take to the office, until you get to work, you can conserve your limited mental resources and be more productive and creative.

Sure, many famous and successful people have adopted their own work uniforms, with a view to establishing their own personal branding. But the likes of Steve Jobs, Albert Einstein and even Barack Obama also undertook to wear the same outfits every day because by doing this, they were able to avoid making decisions on their wardrobes every day.

Develop contingency responses so you are always prepared. Your life will not always run like clockwork, but if you have a contingency plan, you can adapt to changes with less disruption. Why? When things do go off-kilter (and you can bet they will at some point), you can respond without making a decision because you have made it in advance.

How does this play out in real life?

• If a particular stretch of road becomes congested during rush hour, decide which back-up route you will take.
• If you over-sleep in the morning and don’t have time to make your usual breakfast, have a nutrition shake available so you don’t skip a meal.
• If it rains in the morning and you usually cycle to work, know in advance that you will be catching the 7.15am train instead.
• If you get home late from work, have a quick and nutritious “one pot” recipe on hand so you aren’t tempted to buy fast food on your way back from the office.

Everything Happens For A Reason. Sometimes It’s Because You Make Bad Decisions.

Every day you are faced with numerous decisions. It’s not the choice itself that changes; rather, it’s your response to it that could be different. Instead of putting yourself in a position where you need to make a choice on the spot, make check lists, or maintain a calendar, of how you should spend your time in advance.

Use an App like Cosapien so you know which tasks need to be completed. Link it to your calendar. Ritualise your responses for the events you know are going to happen on a regular basis. Let Cosapien take care of it for you, so you have more mental capacity to deal with the tasks and make the decisions that are really important to you.

How to avoid decision fatigue, in summary:

• You have a limited amount of mental energy at your disposal everyday
• Every decision you make depletes this pool of mental energy
• If you can avoid trivial decisions, you have more mental energy available for being creative and to use in situations that are important to you
• Automate your decision-making process with Cosapien to free up your mental resources so you can focus more on what you want to be doing with your time.
• Ritualise your morning routine so that you defer decision-making until you arrive at work, and so that you allow yourself to focus on important decisions.

Don’t waste any more decisions today. Get an invite to Cosapien by filling in the form below:

The post The Art Of Avoiding Decision Fatigue Or Ego Depletion appeared first on Cosapien | Measurable Integrity.

Start Your Day In The Right Mood

Our feelings and moods have a tremendous impact on our levels of productivity. When you catapult yourself into chaos (a ringing phone, early morning emails etc) first thing in the morning you can expect to spend the rest of your day reacting to what is happening around you, instead of managing it proactively.

According to the research you are more likely to procrastinate when you’re in a bad mood, and your productivity levels dwindle. By contrast, happiness has a direct link to success and increases your levels of productivity. Maybe you need to put less effort into your work and more effort into your mood.

Don’t Start Your Day With Email

With smart phones managing our email and serving as alarm clocks, it’s not surprising that many of us begin our days going through our inboxes. Why is this a bad idea? Well, for starters, you are just putting yourself into a reactive space again. Whoever sends you requests via email is usurping your plans for the day. And yes, the contents could also affect your mood.

It is also worth knowing that emails can cause you unnecessary stress, become addictive and literally drop your IQ- by as much as 10 points.

According to Ferriss:

“…whenever possible, do not check email for the first hour or two of the day. It’s difficult for some people to imagine. “How can I do that? I need to check email to get the information I need to work on my most important one or two to-dos?

You would be surprised how often that is not the case. You might need to get into your email to finish 100% of your most important to-dos. But can you get 80 or 90% done before you go into Gmail and have your rat brain explode with freak-out, dopamine excitement and cortisol panic? Yes.”

Ask If You Should Even Be Doing It In The First Place?

Many of us are trying to do things more efficiently but Ferriss says that, before you even get to that point you should be asking yourself whether it is worth doing at all. One of Ferriss’ most valuable optimisation tips for achieving greater productivity is refining your tasks and making a shorter list.

Ferriss says that just because you happen to do something well does not make it significant. And, in his experience, many of the tasks that are being done quickly should not be done at all. Focus on what’s important. It’s not working longer hours that will help you become more productive; it’s planning your time wisely and just doing the most important tasks.

The Art Of Managing Distractions

Ferriss’ definition of focus is “limiting the number of options you give yourself for procrastinating”. He simplifies this notion as literally removing yourself from any potential distractions until you have completed what must be done. Why is this? Well, according to the research, the most effective way to influence your behaviour is to change environments. And, he says, the extent to which you are able to systematise this behaviour will determine how productive you can be.

Create Your Own System

It is worth taking note that none of the highly productive people interviewed by Ferriss tackled their tasks and challenges without a plan of action. The most productive people follow routines. And, following a routine will ensure that decision-making is most relevant to your creative avenues. You won’t waste your will power (which is limited) on things that can be done automatically; you can invest it where you can reap the greatest return.

Is it easier said than done? How do you define your own personal system or routine? Ferriss says you should take the 80/20 approach:

– Consider which activities can bring you a disproportionate number of successes?

– Which activities support your success?

– Adjust your schedule so you can do more of point 1 and less of point 2.

Get A Head Start The Night Before

It’s not a good idea to wake up and launch yourself into your day blindly. Ferriss recommends that you define your most important tasks for the next day, the night before, and preferably before dinnertime.

In the same way that you begin your day productively, you should have a time for closure at the end of it. And yes, it should also be routine-based. Tidy your workspace, clean up your computer files, and document what you would like to complete the following day.

Use Cosapien to give yourself the head start you need for the next day. Get your to-do list out of your head and into a system that can help you to eliminate anxiety and present your tasks in a manageable format.

In summary, Tim Ferriss’ top optimisation tips to boost productivity are:

– Start your day off in the right mood and frame of mind

– Don’t start your day with email

– Ask if you really be doing it at all

– Manage distractions strategically

– Work within your own system

– Give yourself a head start by planning the next day the night before.

Do you need help optimising your task management? Sign up for Cosapien and become more productive today.

The post 6 Optimisation Tips For A 4-Hour Workweek appeared first on Cosapien | Measurable Integrity.

Are you familiar with the 11am and 3pm “brain drain”? Then it’s quite likely that you’re not putting enough thought into your diet, and enough sustainable energy into your body to feed your brain.

Our concentration levels are directly linked to the glucose levels in our bodies. That’s why you start to feel groggy at 11am (3 to 4 hours after breakfast and an hour or two before lunch). If you want to improve your cognitive performance have a look at these tips to help you make smarter food choices.

Don’t Make Food Decisions When You Are Hungry

When you are hungry, your self-control is at its lowest. Your conscious mind knows that a burger is not a healthy food choice, but your body wants its fuel. The burger is cheaper and faster to order. It’s a battle you will probably lose if you are unprepared.

Sure, sometimes you may want to eat out, but decide where you are going to eat before lunch time. Think about what you are going to order ahead of time too. If you’d like to find out more about the concept of decision fatigue, read this blog article: The Art of Avoiding Decision Fatigue or Ego Depletion.

Don’t Allow Yourself To Get Starving Hungry In The First Place

Reconsider what you eat and how often you eat it. A large breakfast or carbohydrate-rich lunch might give you the instant gratification you seek, but a major glucose intake is likely to make you crash a little while later.

Eating smaller snacks at shorter intervals throughout the day will help you to maintain consistent glucose levels. This also requires some preparation. Make containers of nuts, low GI fruits and proteins easily accessible so that healthy eating is easier to choose than junk.

Make Healthy Food Choices

Fresh and organic fruits and vegetables are good for the mind and body, and they are essential for sustained cognitive performance. They contain high levels of anti-oxidants, which are beneficial for your memory and mood, both of which have a significant impact on your workplace performance. Remember that the brain is subject to oxidative damage, and feeding it with anti-oxidants can help to combat this.

Fruits and vegetables also contain essential nutrients which help your brain with manufacturing dopamine, a neurotransmitter that helps you stay engaged and motivated. Your brain also needs healthy proteins for dopamine production, so keep this in mind when making food choices.

How to improve your cognitive performance in summary:

Don’t make food choices when you are feeling hungry and low in energy; you will probably make the wrong ones. Maintain consistent glucose levels throughout the day by grazing on smaller meals that you eat more frequently. Make sure these meals are rich in fresh fruit, vegetables and lean proteins.

Hungry for more? Get your invite to join Cosapien and receive more titbits on improving your cognitive performance.

The post 3 Nutrition Tips For Sustained Cognitive Performance appeared first on Cosapien | Measurable Integrity.

It doesn’t matter how busy you might consider yourself or how indifferent you might feel to exercise, your brain needs rest and exercise as much as your body does. We spoke to Cosapien founder Jan-Jan van der Vyver about how to get more from the brain.

“The baseline requirements are to get enough sleep (8 hours a day), eat (a variety of) healthy food, and get regular exercise. Now your brain is healthy enough to start optimising”, says Jan-Jan.

Train Your Brain To Boost Productivity

The next steps to improve productivity concern not wasting your mental cycles:

Know What Your Desired Outcome Is For Every Meeting

Take control of your meetings and make sure that each one achieves the objectives that you pre-minute. Use Cosapien to help you stay focused and on-track in your discussions.

Use Your Most Creative Times Judiciously

Make sure you monopolise on the opportunities to use your most productive times of the day for your most demanding and creative tasks. Emails, for example, are a silent productivity killer, and should not take up your valuable time at the beginning of the day or after you have had a break.

End Your Work Day With An Unfinished Task

If you’re having a busy day, working late and trying to cram everything in and finish an important is not optimal. Rather wind down, relax, and go to sleep. Continue with the task the next morning; your mind will provide a number of great insights (a great tip from Ernest Hemingway).

Get An Assistant

Multitasking really is not all that it’s cracked up to be. As human beings we can only cope with a certain number of tasks and still complete them all satisfactorily. Learn what, and how to, delegate.

Don’t Just Solve Problems

Rather put systems in place so that you only need to solve problems once. Don’t waste your own time and energy by repeating the same mistakes. Solve problems once and make sure they do not recur.

Work 40-Hours Or Less Per Week

When you are over-worked you’re more likely to burn out, feel tired and not be fully participative in your day to day tasks. As mentioned above, replenish your brain with healthful food, give it a boost with regular exercise and ensure it has enough time to rest.

With Cosapien you can cut out unnecessary administration and implement smoother workflow processes, that allow you more free time to spend on the things you want to be doing.

If you found this article interesting, Cosapien’s time management and meeting minuting capabilities will work for you.

The post Optimising The Brain For Maximum Productivity appeared first on Cosapien | Measurable Integrity.