{"id":1472,"date":"2022-03-12T21:23:05","date_gmt":"2022-03-12T21:23:05","guid":{"rendered":"https:\/\/blogs.ncl.ac.uk\/bns\/?p=1472"},"modified":"2022-06-27T15:14:45","modified_gmt":"2022-06-27T14:14:45","slug":"how-to-become-a-productivity-prowess","status":"publish","type":"post","link":"https:\/\/blogs.ncl.ac.uk\/bns\/how-to-become-a-productivity-prowess\/","title":{"rendered":"Become a Productivity Powerhouse By Elysia Marrs"},"content":{"rendered":"\n

As students, we’re all striving for the balance between work time and down time. However, many of us fall into the procrastination cycle where your down time is seemingly fighting head on with your work time. But what if I told you it doesn\u2019t have to be this way? Your hobbies and work schedule can coincide synergistically, resulting in a happier, less stressed version of you. In this blog post I\u2019m going to outline a few tips to help set yourself up for success with a foundation of healthy habits, and to make more time for the things that are important to you.<\/p>\n\n\n\n\n\n\n\n

It is a well-known fact that being consistent with good habits reaps its rewards over time. In his book \u201cAtomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones” 1<\/sup> , James clear explains how even the smallest of consistent actions have a monumental impact when they accumulate in the long term. But setting these habits in stone is something that is still considered challenging to many \u2013 to the point of failure.<\/p>\n\n\n\n

How Can You Make Your Habits Stick?<\/strong><\/h2>\n\n\n\n

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1. Reward your brain <\/h2>\n\n\n\n

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In a sense, we can manipulate our brain\u2019s natural biology to our advantage. Reward systems in the brain have been heavily researched \u2013 they underpin the mechanics of addiction and are vital in survival mechanisms such as eating, drinking and reproduction. The dopaminergic reward pathway works by stimulating DA neurons, which release dopamine. In the language of the brain, dopamine is the ultimate reward and gives us a pleasurable feeling.<\/p>\n\n\n\n

\u201cReward\u201d is the final step in Clear\u2019s 4-part checklist to building a habit. (see figure 1) Immediately after you have completed the desired habit, reward yourself to kickstart the association of the habit with the dopamine release pathway. The dopaminergic reward released after a task is completed<\/strong> provides you with the motivation to repeat this action. In other words: the first push to the top of the hill is all you need to get the ball rolling.<\/p>\n\n\n\n

This theory of post task gratification underpins Jeff Haden\u2019s book: \u201cMotivation Myth, The: How High Achievers Really Set Themselves Up to Win\u201d 2<\/sup>, which explains how motivation is the result of completing a task, rather than something required to initiate said task.<\/p>\n\n\n\n

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What is it?<\/td>Have \u201ccues\u201d to that make your habit \u201cobvious.\u201d   Perform your new habit immediately after an established habit, helping it stick. Set a time and location.<\/td>\u201cpair something you don\u2019t want to do with something you do.\u201d   Surround yourself with people with similar goals.<\/td>\u201cReduce friction.\u201d   Simplify tasks to help you get started \u2013 washing all the dishes becomes wash one dish.    <\/td>Instant Gratification<\/td><\/tr>
Example<\/td>Put your running shoes by your bed – cue to go running as soon as you wake up.<\/td>Listening to you an audiobook (want) while running (Habit).   Having the TV on (want) while cleaning (habit).   Join a running club (environment).<\/td>Have the tools you need for your habit e.g. textbooks, pen paper, easily accessible, rather than at the back of a cupboard.<\/td>See your friends
Relaxing bath
Football training<\/td><\/tr><\/tbody><\/table>
Figure 1 (1)<\/figcaption><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n
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For more insight on how to make your desired habits \u201cobvious, attractive, easy and rewarding\u201d ,  you may want to check out James Clear\u2019s book: “Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones.” 1<\/sup><\/p>\n\n\n\n

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2. Make Time <\/h2>\n\n\n\n

Everyone hates procrastination for a reason \u2013 you\u2019re chilling, doing something fun \u2013 but it isn\u2019t enjoyable because there\u2019s that impending task looming over your head.<\/p>\n\n\n\n

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Jake Knapp and John Jeratsky\u2019s book \u201cmake Time: How to focus on what matters every day\u201d focuses on having more time for what is important to you. For instance, this could mean being able to get your best grades, have a part time job, volunteer, play sports, and still be able to catch up with your favourite Netflix series.3<\/sup><\/p>\n\n\n\n

Applying Jake and John\u2019s techniques will make both your \u201cchill time\u201d and \u201cwork time\u201d feel so much more rewarding, deliberate and stress relieving.<\/p>\n\n\n\n

The \u201cmake time\u201d framework3<\/sup> consists of four steps:<\/p>\n\n\n\n

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Highlight: what task are you going to make your no.1 priority to get done today?<\/strong><\/p>\n\n\n\n

Having a highlight prevents the day from flashing past in a blur. By the end of the day you will have made a clear, almost tangible step towards your long term goals.  Jake and John recommend picking something that will take 1-2 hours, is either urgent, important, will leave you feeling happy or accomplished, or a combination of these. All other mundane, non urgent tasks can go on a \u201cmight do\u201d list, to prioritise your highlight.<\/p>\n\n\n\n

Laser: What tactics are you going to use to block out distraction and enter your \u201cdeep work\u201d state?<\/strong> <\/p>\n\n\n\n

Reflect: What went well today? What could you improve?<\/p>\n\n\n\n

 Energise: All about keeping your body and mind healthy: movement, sleep, nutrition, social time, and relaxation time.<\/p>\n\n\n\n

3. Protect Your Highlight: Say No<\/h2>\n\n\n\n

Many of us, including myself, struggle to say no. We don\u2019t want to disappoint our friends\/co-workers\/ peers – not to mention the fomo.  At university there are seemingly endless opportunities to have fun, and sometimes it feels like everyone wants a bit of your time. In reality, real friends won\u2019t be hurt if you politely decline every now and again. Accepting every<\/strong> invitation will put your own \u201chighlight\u201d on the backburner. Prioritising your highlight will not only prevent you from spreading yourself too thinly, but will ultimately lead to daily satisfaction with how you are utilising your time, and long term achievement of your goals.<\/p>\n\n\n\n

4. Laser: Digital Detox<\/h2>\n\n\n\n

In a 2016 study on the effect of our phones on our ability to focus on a task, neuroscientists showed that the delivery of push notifications significantly reduces our cognitive function and concentration.4<\/sup><\/p>\n\n\n\n

Turning off your phone and notifications while you work will allow a higher level of cognitive function and a deeper level of concentration. An even more effective barrier to this distraction is to leave your phone at home. Head to your favourite study spot for a few hours and see for yourself how much more work you get done. This is Applying Clear\u2019s theory by using a physical barrier to break a bad habit.<\/p>\n\n\n\n

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\u201cTo learn hard things quickly, you must focus intensely without distraction.\u201d5<\/sup><\/p>\n\n\n\n

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  Dale Carnegie, Deep work: Rules for Focused Success in a Distracted World<\/span><\/p>\n\n\n\n

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5. Delay Your Morning Phone Check<\/h2>\n\n\n\n

 Our phones are designed to be addictive. Constant and instant stimulation from your phone triggers the release of dopamine that your brain LOVES<\/em>. Dopamine is a key player in addiction – once you get your morning hit, it is a lot harder to say no to the distraction of your phone throughout the day. Make the most of your brain\u2019s overnight withdrawal. To make this bad habit difficult, turn your phone off and put it somewhere it\u2019s a hassle to get out.<\/p>\n\n\n\n

6. Make Your Own Deadlines<\/h2>\n\n\n\n

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Deadlines can give you the kick up the backside you need to commit to completing a task – you can use this as a tool by creating your own. Essay due in one month? Set yourself a deadline to complete a rough plan for the structure\/ themes of your essay by Monday. <\/p>\n\n\n\n

Repeating this technique will help you maintain your focus all the way up to the deadline, rather than having a mad rush the week before.<\/p>\n\n\n\n

7. Be Bored<\/h2>\n\n\n\n

To many, boredom is to be avoided at all costs. Waiting in a queue, on public transport or during your commute to uni \u2013 many of us instinctively reach for our phones e.g. in the form of social media, games or music. However, a comprehensive 2019 study on boredom6<\/sup> showed that being bored can trigger behaviours that increase our ability to think outside the box, challenge the accepted norm, and find creative solutions to problems. Turning your phone off during study breaks, commutes or while you\u2019re eating may unlock a higher level of cognitive thinking, and supply the boost you need to finish those essays.<\/p>\n\n\n\n

8. Brain Blurt <\/h2>\n\n\n\n
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You\u2019ve sat down at your desk to study. But wait \u2013 I need to wash my team shirt before my hockey match on Sunday! *puts shirt in the wash* Okay. Now I am ready to study. Brain: Nuh Uhhh \u2013 your friend mentioned going out this weekend \u2013 or was it Thursday? You must check right now. *checks phone* \u2026 and the cycle repeats. We have a lot going on, and our brains can\u2019t physically store all of this information. The perfect solution is to simply move these thoughts from your brain to paper. <\/p>\n\n\n\n

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Write down absolutely everything you can think of \u2013 anything on your mind. This will leave your brain distraction free to focus on the task at hand without it wondering off to other things. If anything comes to mind during a study session you can add it to the list and resume your work.<\/p>\n\n\n\n

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These are just a few tricks, but they won’t work for everyone. Try a few out and see what works best for you.<\/p>\n\n\n\n

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Want to read the whole book? Books here:<\/p>\n\n\n\n