Ultimate Productivity: Create the Efficient Framework | Timur K. | Skillshare

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Ultimate Productivity: Create the Efficient Framework

teacher avatar Timur K., Teacher, Life-Long Learner, Traveller

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

9 Lessons (1h 7m)
    • 1. Introduction

    • 2. Build the framework of your productivity

    • 3. Improve your Sleeping Habits. Feel better and do more while sleeping less

    • 4. Improve your Eating Habits. Know what you eat and stay productive during the day

    • 5. Time management for irrationalists

    • 6. How to get into the flow and do things 10X faster

    • 7. Consume tons of information faster. Main speedreading techniques

    • 8. How to Outsource and Do 100X More Tasks

    • 9. Sleep stages

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About This Class


Master Productivity Techniques and Learn How to Make the System Work for You (Personal Development and Leadership 101)

It doesn’t matter what you do or where you work – everyone is looking for ways to be more productive these days. In our modern times, although many smart devices and apps facilitate our way of life, there are so many tasks and responsibilities coming from all corners that we can not keep up with our fast pace of life. In such situation, we usually have to abandon doing and enjoying certain things and often tend to lose our focus and productivity.

Productivity has long been an issue of wide popularity. However, many courses and books on productivity concentrate only on certain time-management techniques, whereas to be truly productive you have to change your whole way of living, habits and thinking. And this is not as hard as it seems. More so, it's definitely worth it. Once you've changed your poor habits, your whole new way of life will make it easier for you to stay productive and efficient throughout the day. You will have created a complete productive framework that will work for you.

This is what this course is all about. It's about bringing small changes to your daily routine, including eating and sleeping patterns, so that you won't have to make forced efforts anymore. It's also about how to beat procrastination and get into the flow where you can accomplish way more than you thought is possible. It's about being able to consume and analyze tons of information much faster and learning how to delegate and outsource things that you don't want or don't have time to do.

I worked long and hard to gather all these tips that really helped me to become more productive and enabled me to get several educational degrees while pursuing various jobs and projects of my own. I hope this course will become a platform for its students to learn a lot and share their own experiences of what worked for them and what did not. I'm going to update the course on a weekly basis with more useful tips and techniques so that you are guaranteed to be on the verge of best productivity techniques out there. 

Meet Your Teacher

Teacher Profile Image

Timur K.

Teacher, Life-Long Learner, Traveller


I'm an MA graduate with degrees in International Relations and World Economy. Learning foreign languages, travelling and working in cosmopolitan environments has always been indispensable part of my life.

My work experience includes working on challenging projects for government and private sectors (security products, banking, investment) across 5 continents, including Africa, Middle East, South-East Asia and Americas, and internship at the UN Office in Geneva, Switzerland.

I'm totally passionate about psychology, craftsmanship, motivation, skills, and languages - I speak English, Russian, French, Turkish and little Arabic, I also started learning Hungarian a while ago:). I'm keen on reading, sports, football, and playing the guitar.

I'm always eager to learn new... See full profile

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1. Introduction: it doesn't matter what you do away, you work. Everyone is looking for ways to be more productive during the day and give the highest productivity levels without disruptions as long as possible about excessive amounts of caffeine and to do is making will not get you any closer to reaching productivity levels nowadays. So why are we also obsessed with productivity? It's probably because in this digital age, stay in contrast and avoiding destruction coming from all corners is harder to accomplish any actual work. The one way flight of seems to be like a double rage toward the technology. Facilitates are things on the one hand, the more we're overloaded with obligations on the other. These days, we have so many connections with other people be dull friends, colleagues, relatives. There are so many responsibilities, like on us that if you want to accomplish something, will most probably have to abandon doing cover tasks in such kind of situation, where we have enormous number of tasks, lots of responsibilities and infinite distractions, we usually lose focus and productivity. Most courses unproductive concentrate and find management takings, which teach us how to make full use of our time and do the task that we have to do. But did you know that first of all, standard and most popular time management tips do not shoot every personality? And that's why many of us give up using them after just a few weeks, as they can't stick to them on a daily basis for racial people, for instance, like working in a cozy in financial atmosphere with no strict deadlines, there are completely undertakings how to realize their full potential and become more productive. We are going to upload them in one of our lectures during the course. So what are we going to learn during this course? Basically, first understand ourselves, our way of reading and seeing the world will understand what our goals and to review the complete framework around us, which will make our becoming more productive, even more natural and much easier. These were not only learning time management techniques because we believe they're not the only to be considered productive, but you are also going to talk about our sleeping and eating habits, which will make us feel energetic and active without the entirely. We also discover how to consume huge amounts of information in short time and how to old source and irrigate part of our dust to other people in order to grow our productivity levels exponentially. One of my favorite lectures in this course will show you how to be in the state of flow, so desire to euphoric state of mind and body, where you feel that you can achieve anything and then which the time just flows by while created five years just pop up into your head continuously. After you complete the course, you have created a framework that will work for you. I mean, instead of waiting for an inspiration to come to be more productive, your whole new framework off your lifestyle will make your naturally more productive. Being productive will become a schedule for you. As for a heavy person walking around his dog in the street like all my other courses, this course will be very practical with concrete tips and with some variations based on the differences in people's personalities and social times, so that you can choose their those recommendations that who work best for you. I do not pretend to be a super productive genius, but everything that you explored my course has helped me in different stages of my lifetime , the balance efficiently between personal life and work. I managed to start and finish various business projects off my own work for large government companies. Sometimes even simultaneous, had free completely different full time and part time jobs while getting full time indication degrees one after another for sometimes even in the same time, all these while telling the world and enjoying my life, hobbies and spending time with family members and friends. Well, that's it for the introduction. There's a lot more interesting material to explore further my course. I hope you enjoy the course and please let me know your commence and ideas. 2. Build the framework of your productivity: I think I mentioned in the introduction. For me, productivity's not only time management techniques. It's a complete frame organs your natural way oflife, which makes you be more collective without forced efforts. It's a certain eco system which creates a productive environment. In year 9 4000 and 12 I was doing a full time master's degree at one of the leading most universities while also starting for a candidate degree or PhD in. And I miss eating all these while working in to channel agencies with flexible or nine hours, I have to admit, it was quite challenging and exhausting, period in my life. I started asking myself questions on how we can survive and succeed in this multitude of tasks and responsibilities. The answers to these questions in various experiments with them later formed by understanding that my framework of productivity Here are those questions. The 1st 1 I work in study wrote. The Our sanity are limited. I obviously need to sleep less than eight hours, and I know that some people sleep 5 to 6 hours and feel active for the day. How can I sleep less and feel energetic? How should I change my sleeping patterns. The second question. Sometimes I tend to sleep or nap after I had a new Sometimes I don't want to sleep and feel exhilarated all the way from being away for the last 20 hours. So what foods make you feel energetic for thou today and which absorb your energy? How should I change my eating habits? The next question. Sometimes I work really hard, and there's so much inspiration with lots of creative ideas coming into my mind. But it can control this moments. What should I do? They have inspiration more often. Question number four. Sometimes I waste time dealing important us for a long time. The stars are usually boring court too complicated. I also tend to think too much before making the decision. What should I do? Not lose time and too much thinking, doing and finally making up my mind and getting direction quicker. Sometimes I have free time when I don't know what to do, how to feel my spare hours and minutes and have always something useful to do. Sometimes there are some tedious task. John Monotone is about time consuming. How can I find someone responsible enough to do this work for me and maybe someone who will take some of my other responsibilities to free my time and skill, my productivity. I also tend to consume so much information here in the day where that work or just reading some useful stuff. And I have so many books in my diary, please. How can I learn to read at least two times faster to consume or information rest Time? I once visited the conference where people who are doing Ironman Challenge We're talking about their lives and careers. Although these people were very successful in their careers and worked a lot, they somehow found time to do sport and find time for that 1 to 2 hours daily in their daily shadow on a consistent basis. It made me realize that spending time in sports not only doesn't steal it from you, but quite the opposite amplifies your very productivity. So I asked myself, How can doing, exporting crude my productivity as well? I started researching dancer to these questions. Sometimes I found completely different answers, opinions and recommendations, but I tried many of them, and then I came up with a set of techniques, skills, habits, and knowledge that was really helping me feel more energetic and active without day and became much more efficiently without making excessive efforts. This is the complete productivity framework that I was talking about. I built on answering the above questions that bothered me about my record productivity in the past. And in the next episode, I'm going to share this answers with you and how we can build them into our daily routine. 3. Improve your Sleeping Habits. Feel better and do more while sleeping less: average person sleeps about eight hours a day. It means that you encounter lifetime. We sleep about 25 to 30 years of pure time. Have you ever thought about that? Can you imagine what we could achieve in our lives? And how many more things we could do if we could use at least five years of that precious line one hour less every day? Now we're not speaking about completely deprivation, which is forced effort to sleep much less than we need. We're talking about how to change our sleeping patterns so it'll be so that we feel absolutely normal even after sleeping less than we're accustomed. But before we dive into how we can improve those speaking patterns, let's explore why sleep is so important and what happens it will get for sleep to understand why sleep is important. Think if your body, like a factory that performs a number of vital functions your in the way. As you go to sleep. The night shift of repair and maintenance stuff start. They work in order to do the outcomes off the day During the night, damage cells in the body are healed. Immune system is boosted to normal levels. Body recovers from the day's activities Heart and carrier vascular system is recharged for the next day. We have all experienced the feeling of being refreshed after a good night's sleep. This is exactly because during the night your body has been repaired and recharged. We should also know is that you're in color sleep. We experience two different types of sleeping faces, not appetite movement and tributary movement. Both faces are important for different functions in our bodies. Non rapid eye movement sleep typically occupies 75 to 80% of total sleep each night. During the sleep, we experience many health benefits, such as tissue growth and repair. Energy restored and home ones that are essential for growth and development are released. Movement sleep typically comprise 20 to 25% of total sleep. Each night you're in crime sleep. We experience dreams, which is necessary for our minds to process and consider the emotions memories into relieves stress. It is also thought to be vital for learning, stimulating the brain regions, Houston Learning and developing for your skills. As you can see, there's tremendous number of advantages that the good sleep brings to our bodies that it short. Having good sleep means improvement off memory. If you're trying to learn something, whether it's physical or mental, you learning to a certain point with practice. But something happens while he's sleeping that it makes you learn it better during sleep against 10 for memories or practice skills learned while we were awake. This process is called consolidation. Spur of creativity in addition to consolidating, memories were making them stronger. You bring appears to reorganize and restructure them, which may result in more clarity it as well. That's why, if you're creative designer or an artist, it is vitally important to get good sleep regularly, improve mental abilities. Good sleep has been shown to improve problem solving skills. The more tired you are, the harder it is to concentrate on something, and destruction can hamper both work and your personal life. So if you want to focus either on the job or conversation, make sure to get some rest. Improve immune function according to number of studies, people who get enough sleep are three times less likely to catch a cold than those who don't get it would sleep. So instead of going to the pharmacy to buy some pills, just trying to get some good sleep. Keep feeding, build muscles. There is a reason that fitness magazines and coaches always focus on the importance of sleep. If you don't sleep properly, you can't build muscle. Your body uses most of the night to heal damage done to yourself and fissures when you were awake at the start of the night. Your body also releases growth hormones, which help your body build muscles and new cells and tissues. Lack of sleep, on the other hand, can cause muscle atrophy. Started aging along queen mood disorders. Sleeping poorly is also associate with chronic skin conditions. Some research shows that coarsely depression, anxiety and chronic skin problems will go together according to a number of research. People who used to get good sleep showed fewer signs of aging. Better actions overalls transfer is not necessarily affected by losing tonight sleep, but after one sleep deprived night deconstruction warrant as quick. It is believed that this is caused by diminished ability to use information to make decisions. Now, if your body doesn't get a chance to properly recharge, you're already starting the next day at the disadvantage you might find yourself feeling drowsy, irritable or sometimes depressed. If this happens, might after night. It plays a tremendous change you nervous system, body and overall health. So if you're not sleeping oil or and feel impressive when you wake up in the morning, it is important to reconsider your sleeping patterns or talk to your doctor. So what might happen to you if you don't sleep properly? The first problem is opacity for sleep is strongly linked to weight gain. People with that sleep tend to wait significantly more than those who get adequate sleep. In fact, short sleep duration is one of the strongest risk factors for obesity. In one message for of you study Children adults with short sleep duration, 89% and 55% more likely to become abyss. The effect of sleep on weight gain is believed to be mediated by numerous factors, including four months and moderation to exercise. So if you're trying to lose weight, getting quality sleep is absolutely crucial. Corning diseases We know that sleep quality and duration can have a major effect on many risk factors. These are defectors believed to drive Corning, the Cesars, including car disease and diabetes review 15 studies found that shorter bets leaders are at far greater risk of car disease or a stroke than those who had enough hours of sleep on a regular basis. Depression. Mental health issues such as depression are struggling to poor sweet quality, and sleeping disorders has been estimated that 90% of patients with depression complain about sleep quality. Poor sleep is even associated with increased risk of death by suicide, negative effects on emotions and social interactions. So we close reviews is our ability to interact socially? Several studies confirmed this using emotional facial recognition that one study also found that people who had slept poorly had a reduced ability to recognize expressions of finger and happiness. Researchers believe that poor sweet affects our ability to recognize important social cues and process emotional information. You should also know that staying awake too long can cause worsen speech, propensity for the usage and the slow, monotonous stone. So make sure to get some residue for your next presentation. The interest mistakes that we don't always recognize it will make more mistakes when we don't get enough sleep for some fast that announced a type of here and there which is annoying to our editors. But such carelessness can be more serious. One study of 50,000 people in Sweden found that lack of sleep made people twice as likely to die in very starts of accidents in the USA. The National Highway Traffic Safety Administration reported in 2000 and nine that being tired accounted for the highest number of federal single card Ronald for their old pressures you to the driver's performance even more than alcohol. This is probably due to the fact that sleeplessness affects reaction time and decision making, risky financial decisions. When people are tired the way they make financial decisions changes instead of trying to minimize lost, they start looking for risking begins. That's a good reason to make sure you sleep before making any purchases. Exposure to pain. Not getting enough sleep makes people more sensitive to pain, which can lead to a terrible cycle for chronic pain sufferers that show that keeping people are a whole night makes it easier for them to feel pain. Now that we have learned what are the benefits of a good sleep and how poor, sweet the damages, everybody, let's find out how we can achieve a good sleep, since our task is to become more productive. We have two goals in mind decreased daily hours of sleep, as much as possible without deteriorating and even while improving the quality of sleep. How can we combine these two things well? To start with, it seems all those that the more you sleep better, you should feel after you wake up. But it's not necessarily true. When I started to observe my sleeping habits with the aim to improve them to become more productive, I noticed several interesting things thirst. If I sleep, say, 10 hours after starting day, I feel sleepy and moody the whole day after I wake up. I consider such days when I spent more than nine hours sleeping as lost for me. So sleeping Keller doesn't mean that you feel good the next day, and I think which I noticed is that I wake up much easier and feel much better if I sleep for a certain amount of hours. But I noticed about myself. Is that my feeling being completely awaken, exhilarated, dependant nothing. The amount of hours I slept by each other on some certain time proportions, after which I woke up for me. It turned out that sleeping six hours is better than sleeping six. And how for seven hours and sleeping for seven in the health ours is better than sleeping for seven or eight hours. I tried to write down all these numbers and how I felt for several months, and it turned out that I wake up much easier if I wake up after intervals off 90 minutes. Thes directly corresponds to the program and interim sleeping cycles that we should mentioned in the beginning off the episode. So let's start with the first task. How to decrease the number of sleeping hours. Well, there are different methods, but the one that is one of the most productive is multi phase sleeping. As you have probably guessed. It means that you sleep not one time a day for eight hours straight, but he sleeps several times today. Multi face sleep can help you use the hours of sleep 24 or five hours a day, and it would still be as productive as if you slept the full eight hours in car. Understand Facebook? Why we never the office is that under sleep deprivation, the ability to remember and analyze information in multi phase regime is higher than in on a face or by face regime. First variation of this multi face Lee is a by face regime which is sleeping quantum for 5 to 7 hours at night and have a nap for 15 to 20 minutes during the daytime. Second variation is called the Everyman Region, which is sleeping corn time at night for two or three hours and then three times 20 minutes each during the day in direction. Region you sweet four times a day, 30 minutes each, every 5.5 hours in the German regime and then get 6 20 minutes naps after free hours and 40 minutes. Of course, it's pretty hard to do if you started a war learners. Lynch is considered to have slept 15 minutes every two or three hours sleeping in the alderman regime. However, there is no known proof for that. It is also believed that the most time saving sleep regime was used by Nikola Tesla was left two hours at night and 20 minutes during the day. His honor of this regime is also unofficially called Tesla in the dryer tribe for example, or members practice multi faced sleep during their entire life. They consider long periods of sleep to be harmful. And let's not forget that most animals use multi face week two. As you can see, there are different variations off multi phase sleep, and he have to practice and choose which one would suit you better in ordinary circumstances. It will be difficult, of course, to find time during the day to have some sleep if you are in the office. But what I did when I used to work at two jobs inside at the same time is that I tried to sleep even a couple of minutes where I could find time. I used to have short naps in subway or in the bus, and even if my computer that's at work, it really helped me to do much better afterwards. Even when your head falls for a couple of means or even less, it feels like you have been reset like a computer. Now I tend to have a nap during the day for 20 to 40 minutes whenever possible. It makes me feel awake during the day, and I sleep approximately one or two hours less than usual during the night. Now the second point in this episode is choosing the perfect time. Went to wake up. Very beneficial way to wake up refreshed despite minimal sleep, is to wake up during a period of your life. Asleep. Being broken in the light stage of your sleep cycle has proven to make people feel more energetic and alert. Upon awakening, the beginning stages of sleep prepares your body to shut down. Do you understand? She can be easily awakened by a noise or thoughts. The middle stages involved flight sleep, usually resting anywhere from 10 to 25 minutes Deep sleep a course in the later stages, when activity in the body's role and activity in the brain is very high rents. Sleep is the last stage of the sleep cycle, where for about 70 to 90 minutes way are in our deepest sleep. This is the stage of sleep where we dream when were awoken. During this stage, we often feel these oriented the cycles repeat for that deny them into the morning. Waking up in the beginning stages of your sleep cycle is important because everybody's aren't entirely shut down. Meanwhile, being open in the middle of France, Lipkin goes Grogan is that has the potential to lost without the morning and even for the other day. This explains why sometimes even when we sleep for eight or nine hours, we can sometimes still feel like we barely got any rest at all. But how do you wake up during July to sleep? You Can you sleep tracking EPS and special re supporters toe. Identify your sleeping patterns simply during their rampantly your phone face down on the side of your bed. As usually the seb's will check your body movements, measure your pulse and just measure your different sleep phases. Most APS will also generate monthly sleep reports that will provide deep analytical insights into your sleeping cabins so you know where you need to start improving the sleep . Trackers can also act as your ideal alarm clock set up what time you would like to wake up and they will wake you at the perfect moment of your life asleep face so your if you were a fresh for the rest of the day. Well, in this episode, we don't about how to maintain and even increase the benefits of a health asleep while decreasing the number of hours with sleep. So there, with you being refreshed and full of energy full out Today Main take away from this episode is that you should start practicing, taking some short never during the day and try to wake up in the stage of your life sleep to guarantee that you will feel wide awake and ready to embark on a visiting. What is also necessary to say is that you should practice different that kings of multi phase sleeping so that you find the one that feeds here and your body clock breast. Hope you enjoy this episode and please share your thoughts on what sleeping patterns work best for you to become more productive seen in the next episode. 4. Improve your Eating Habits. Know what you eat and stay productive during the day: Have you ever wondered, why is it that one day you feel sleeping tired and the other day you are full of energy thing back to your most productive for a day in the past week? Now ask yourself on that afternoon, what did you have for lunch? When we think about the factors that contribute to workplace performance, we rarely give much consideration to food. But the food we'd affect us more than were our lives. In this episode, you learn what to eat if you want to stay productive young Today, food has a direct impact on our community performance, which is why a poor decision at lunch can drill an entire afternoon. Here's a brief rundown off why this happens. Just about everything we eat is converted by our body into groups, which provides the energy. All brains need to stay. Ellard. When they are running low on glucose, we have a tough time staying focused and our attention drifts. This explains why it's hard to concentrate on an empty stomach so far, so there's now. Here's the part we rarely consider. Natural foods are persons by our bodies. At this angry some foods like pastor breath cereal and soda released their because quickly reading a burst of energy followed by Islam. Others, like high fat meals, provide more sustained energy but require our digestive system to work harder. Producing oxygen levels in the brain and making are sleeping. Most of us know much of this intuitively, yet we don't always make smart decisions about our light. In part, it's because we are at our lowest point in both energy and self control when deciding what to eat. French fries and mozzarella sticks are more appetizing when you're mentally drained. Health lunch options, false identity, cheaper and faster and healthy alternatives making them more luring. In the middle of a busy workday. They feel efficient, which is where our lunchtime decisions without us trade way save 10 minutes now and pay for it with weekend for four months the rest of the day. So what are we to do? Folding some simple rules will help you feel energised uring today. Here are some of them. Drink plenty of water. This is the cheapest and most effective option. Water increase metabolism and provides your brain muscles with essentially could direct quickly. Arabs get saying that it's necessary to divide stomach into free part one. First for food, one first water and 1/3 14 year for an adult to intercity is the recommended amount. This includes water green tea demoted from Jews. Visit during school, Fantail columns not count. Listen to your body and guts when you're planning to eat something. Your brain already processes this intention, and your stomach starts to take a little bit when you understand that this is not what is good to eat now. At first I didn't realize that, but when I started to notice these feelings, I understand that it really works when I see something which looks advertising, but it's actually unhealthy. I started to feel some kind of flight ache in my stomach with the mood food. Have you ever noticed that when you feel depressed, you crave for more carbohydrates? That's because carbohydrates release endorphins. Happiness. Hormones that make us relaxed at the same time, though in carbohydrates such as pasta with creamy sauce for lunch will make you feel sleepy and treating your often at work. More protein proteins release energy slowly and help regulate blood. Sugar levels through the rich in proteins make us feel awake and focused and have the brain work more effectively. Pro pains also contained pressures and in a nice it's they are needed to produce chemicals that help your grand regulate thoughts and feelings for the region. Problems are really meat, fish, cheese, extra idioms as well as not supposed seize and hold drained a triangular early in small portions. Spikes and drops in blood sugar are both bad for productivity and bad for the brain. To keep sugar levels on a constant level, try splitting your 45 7 smaller portions and they smaller, more frequent meals made in your glucose at the more consistent level. When you're lying condemning day feast this way, you will ensure you always have energy for to make health is thinking easier to achieve your in this world. A place, a container off Hellman's or a selection of protein bars by your computer near your line of vision. Keep your guard healthy, gotten brink and in the same chemicals have been got healthy. Will keep your brain in. Thomas Happy, happy for for the gout includes food that contains fibre. Four grains, fruits, vegetables like your horsemen from your tics. Don't overeat. Formers comes after 22 15 minutes after you start eating overeating, quimicos your energy to drain from going to the stomach, so get ahead it off. Reading the table a little hungry just before you feel full. Include the good fats. Don't be afraid of facts. Fits are good for your buddies. They helped me think. Normal cholesterol levels good fats are continuing. Vegetable will have a Carter's, not 50 fish types like salmon, herring control, chicken and cheese. Finally, don't forget about fruits and vegetables. Fruits and vegetables contain minerals, vitamins and nutrients to keep us physically and mentally healthy. You can break a lack of food to the office on Monday so that we have them available for about a week to sama. If you're serious about achieving top four place performance, start making intelligent decisions about food. But any change the diet should be done slowly is your body will need time to adapt to new eating heavies 5. Time management for irrationalists: Have you ever wondered why some people seem to have enough time to do everything that they want to where his others are always rushing from task to task and never seem to finish? Anything is adjusted. The former have less to do. No, it's much more likely that they're using their time more effectively by Lord Key time management techniques, you, too, can become very effective. This episode will explain you which techniques to choose and help to fight in your everyday life. By the end of the episode, you learn certain tips on how to become smarter about using your time. So what is time management? Management is not very difficult as a concept, but it's surprisingly hard to do it in practice. It requires the investment of a little time up front to privatize and organize yourself. But once them, you will find it with minor tweaks. Your day and indeed, your weekend month fall into place in an orderly fashion, with time for everything you need to do. Now, let's look at the best techniques for effective management off your time. The 1st 1 complete most important dusters. This is the golden rule of time management each day identified the two or three times that are the most crucial to complete and do those first. Once you're done, they has already been a success. You can move on to other things where you can read them. Wait until tomorrow you have finished essential. This method works for everyone and concentrate your effort on what is most important right now. The second deck and use it for murder. Revised. The next technique is called the Promoter Method From Adore is a small tomato shaped device that you said drink every 25 minutes. After everything, you should take a five minute break. Every four rings take a longer break off 30 minutes. In this way, you can keep records of your time and set yourself a goal to complete the dust hearing now , and it really works. The moderate technique teaches you to work with time instead of strumming against. This method will work for you if you have lots of small tasks to complete during the day and don't want any of them to steal much of your time. Third, taking heat the frakking the morning from is a blanket term used to represent an important dust that you don't want todo If you find that out that you're constantly putting calls such as a client phone calls that discussion. We have been meaning to have your balls or even the leaky forces you have been planning to fix for months now. Then this is your frog, and that's what you should start doing first thing in the morning tomorrow. This method is a must do for chronic procrastinators who always put things off until Monday , next week or New Year. The fourth technique separate big tasks into small bits, or it's also called the elephant technique. If you have a really large purchase to complete, this is your Arafat. Doing it all in one go is impossible and counterproductive. Instead, try to identify several smaller areas in your big task. It could be done in a measurable amount of time, same one or two days. These were longing to track your progress and fulfill your girl consistently. This technique is most suitable for you. If you easily get lost in details and never complete your task in time, well, it all sounds pretty easy. You're going to see, but I tried it and time management doesn't really work for me. Let's looking more details In event, any time management book describes the productive person is being punctual professional controls his time and use a special software to planet his day. But it's used for everyone. Of course not. There is a category of people for which thorough planning doesn't yield many results. Psychology, astrology and esoteric sciences defined two kinds of people rationally and irrationally. Operational is our systematic, organized and thoughtful generationally are those who are spontaneous, impulsive and flexible in uncertain conditions. You will be surprised to learn that only half of the world's population is rational. The other half is irrationally and standard time management takings simply do not work for them. So how do we know my type? Well, defining your type is easy. Generations prefer to do the task. Not when did Ascherio to be done, but when they have a true desire to do it. So if following to come size planet repeating Monitor knows task everyday terrifies you, you're probably an operational East. Fix Chadian forces operational is to go against their nature and leads to a record turnout . After turnout, they quit doing the task that caused them to burn and, as a result, never get anything done. Successful operationally are rare, but if you meet one, you'll be surprised this person will speak several languages, managed, free, unrelated businesses and easily general family and for it seems that they are doing 100 tests at the same time. So how do you manage time if I'm interational East? Well, first of all, stop focusing on one task operational people focusing and prioritizing his key. But for generational is focusing on a single task is counterproductive. They get energy and motivation from multitasking and working in several different directions at one time. So a row yourself, the person you several directions at the time. Second switch tasks many times during the day as interational. If you seek variety, monotonous task are few internal motivation. Productivity played the guitar for one hour. Go read a book for half an hour than answer emails, then do that Excel table for an hour hour, Then talk to a client. Variety is key. Listen to your inner voice and be spontaneous. In a week you will be surprised, but what you have achieved, and in half a year nobody's gonna believe that this is possible. Third, keep at least offer interesting activities you can force. Generation is to do task A at 2 p.m. On Wednesday. Simply simply might be not in the mood for that. But if he's nothing more for task A, he might be in the mood for doing something else. So keep at least off your goals from various areas at hand and choose activity. You're in the mood for most well to sum up. First thing you should do is to understand what type of personality you have if you're a pretty aeration person. Followed this time are time management techniques. And if you're in irrationally, I suggest you just keep doing what you love and when you feel like it. In any case, whether your rations were integrationist 24 hours a day is more than enough to do everything, he warned. If use your time smart, stay tuned and you more interesting tips on how to stay productive 6. How to get into the flow and do things 10X faster: have you ever gone from the state? When you work on a task or a project and you get so excited and fully immersing that in the metro off hours, you come up with so many creative ideas and perform just enormous amount off work and do not notice how the time flows by actually have. In fact, most of us every now and then, experience such state of mind when we are super productive and stay completely focused. And what is more important, do not get from that huge and sometimes difficult workers that we are doing. This is called the State of Flow. You just plunge into specific work, and it's like a strong current of the river and the transit along all the issues connected with the corresponding subject. Interesting point enough. In some cases, during this condition, you don't usually make a lot of efforts to do something. He just comes along your way. For instance, writers are particularly fond of the flow because during the state they can write an engaging content for hours. Ideas just keep flushing into their minds. Efforts and sportsmen may experience similar feelings when everything just goes brilliantly and they can feel that they are in the zone. Footballers can score head treats and one team's humiliating defeat. Others, it seems, to most of us that it is impossible to control from the state is generated and how to maintain it for as long as possible. However, there are some techniques that can enable us to easier enter the state of flow almost at any time at our own well at the flavorless switch. Here are a few tips how to do it, including those based on my own experience and practice. First of all, we should understand that these positive emotions airflow derive when we realize that we are succeeding in doing something which seems to be difficult or challenging. For example, we needed to write an article of 10,000 words, which seemed quite difficult to us. But we managed to pull ourselves together and now keep writing, and it seems that the wars just go by or were trying to solve a truly difficult mathematical equation or economic problem. And here we are, sitting for hours and ideas of how the Soviet keep coming to our mind, and we understand that we're making real progress for imagine We're playing table tennis with a strong opening or playing difficult musical play, and you can see that we are making it really cool. So the flow only happens when we perform a challenging task, which requires concentration of our efforts and skills, and we can see and feel that we're making progress in it. That's why the first think of how to enter the state of flow is to actually start doing the challenging task that lies in front of here. Yes, that's exactly what my first advice is. Usually, a challenging task is quite difficult, and we keep putting it off. However, we should make a start and stop procrastinating because first we'll have to start doing it anyway. And second, the nice feeling will flow. Lies exactly there in the midst off difficulty and challenge, and you have to stop being afraid or lazy. So just go and start doing it. The next step is to fully concentrate on the task you're doing. Scientists have measured that our brain can process not more than 110 bits of information in a second to understand the meaning off the worst, another person saying, takes us approximately 60 beats per second. That's why we cannot understand when two people are talking to are simultaneously. So if you want to hack into the state of flow, you have to concentrate on that. That's completely down to every detail. In this case, there won't be any mental capacity off yours to process anything else that is. You won't be able to think about hunger, fatigue or any other stuff. You will even lose your control of time to be able to better concentrate on your work. Make sure that there is nothing to distract you. Put away your form, turn off all messaging caps and look out off all social networks on your computer and smartphone. Sometimes it's better to set yourself a certain time period during which you're going to concentrate on doing exactly what you were planning to do. Not thinking about time constraints enables you not to be distracted from unleashing your full potential. The next thing you should do to enter the state of float actually different, depending on what you're trying to do. It would be strange to hear that one size fits all for all people to be able to dive into the zone using the same principles. In my opinion, we can differentiate between those tasks that require the use of creative thinking, for example, artists, writers or designers and those where the successful outcome depends on being cable to avoid mistakes like athletes, Speed Racer's scribblers, workers and so on. So for the first group of people, that is where creativity is important. You should be able to stop being afraid of making a mistake. Try to read your comfort zone and experience unknown. Think out of the box. Take risks. When you started experimenting, more and more strange and uncommon ideas will come into your mind, and you will actually find yourself in the flow. For the second group of people, where the successful outcome depends on your ability to fulfill something according to the ideal scenario, without making a single mistake, it is important that we keep repeating the same task again and again. In this case, the full will come during this process of constant repetition, and they will start seeing the very small details of how you can improve your performance every now and again. For example, athletes, professional swimmers or Speed Racer's keep repeating the same task again and again, each time improving the results for very tiny values off for milliseconds. They start feeling how each of their muscles moves and what impulse and impact they give to the overall performance. They start actually feeling can leaving every second of their work every detail to the fullest possible time just slows down for them while their mental and physical abilities go into overdrive. Basically, that's all the deeps off how to consciously enter the state of flow personal. Use these ideas when I want to achieve better results and stay more productive. For example, when I need to write an article and it doesn't come to me to start trying to get, I first actually put myself together and sit in front of my computer with the commitment to start doing the task. Then I put away all possible destructions and tell myself that at least the falling one hour I'm going to do only writing, and I opened up my mind and just start writing what comes to my mind. After a couple of minutes, more envoy ideas come to me. I started researching them and drink about them in more detail, and that some of them into my writing until Buatta. My article is finished, and it's even longer than I was originally planning it to be without a hand. When there is a scripless work like in front of me, such as Master and Patrik in Aikido, for instance, or learning can melody on the guitar, I just commit myself to repeating it as many times as necessary to get the best possible result. Unlike the previous example, we've writing an article in this case, I know exactly how the final outcome the Tree Cora malady should look right. So I just keep repeating it until its success. If my mind sleeps away, I join it back to the task. I fully nursing the first of doing that us exactly as it should be done. You're the straps. I find myself in a state of flow where I can feel every single muscle of my body concentrate in order to deliver that desirable outcome. I also find some hidden connections or hints, which I wasn't aware off before I started working on the task, which helped me to achieve the necessary results. Okay, let's forget what is a floor and how we can hack into it. The flu is a state of mind where you're most productive, fully concentrated in one thing you are doing and experience positive emotion from doing this thing. To get into this state, we need to actually start doing the task. Put away all personal distractions and concentrate completely under the task. If it is a creative challenge, then think out of the box and start experimenting and embrace all uncommon ideas that come to your mind. If it is a task which doesn't require creativity by trying to scrupulous foreign Corbett, rules and procedures keep repeating as much as necessary until we succeed in it. These are my ideas behind the state of flow. If you have your own Heene's of how to get into it and how it works for you, leave your commands so long can see in the next episode. 7. Consume tons of information faster. Main speedreading techniques: I believe in a fast moving world, and every few months there's a new technology that changes everything. In order to keep up with the latest developments, you have to be able to read quickly and 30 information, which becomes essential for your success. Successful people read a lot. Warren Buffett spends 80% of his free time reading, and Bill Gates treats one you go to each week. However, most people seem to don't have that much free time to read. In this episode, we look at the basic takings of speed rating by the end of the Sochi will learn how treat more in less time and free more time for other tasks. So what is speech reading? Well, first of all, let's understand how fast we can read. Test your speed, Go to www free reading test dot com into your results gentle side that you can read at an average rate of 250 words per minute, like most people do. This means that an average page will take You want to two minutes to read. But what if you could double or even triple eerie to 500 or even 700 words per minute you could see from the patient half the time you could spend the same time or now the past, or take a few extra minutes to relax with speed reading. He will also better comprehend the overall structure of arguments and ideas and get the bigger picture off the material, which concretely benefit your working career. So how can you read faster? The key is fighting your bad reading habits. If you're like most people, then you probably had one or more inhabit that slow you down to become a better leader. You should overcome these helmets and learn new ways of reading. Let's look at what you can do to re faster first, several colonization The first way trade faster is getting creative. Sub vocalization. Radicalization is the habit of pronouncing each work in your head as you read it. Most people do this automatically, but actually you can understand the word quicker than you say it to turn over the worst in your head. First acknowledge that it is there and then practice one of the following tapes. First, use a pencil or figure to underline the line as you read it. This will regulate your reading speed and along to distract yourself from mental speaking. Second, listening to music, while rethink, will help. This will draw the attention of your brain to music and flesh. Brain power will be left for you to say worse in your mind. Third, here your briefing. Try to eat one small character from every breathe in or breathe out. This who also destructor brain from mental speaking second, very feral vision, and that way to read faster is to expand your very thorough vision. Read in court by work is slow, and when you concentrate on separate words, it is the overall concept of what is being said. Thus, most readers don't use their peripheral vision to see worse the names of each line to overcome these practice expanding the number of words If you read at once, you will be surprised to know that I can actually spend about 1.5 feet inches at a time. So how do I turn on my peripheral vision? A. Good to. To train a peripheral vision is the shoot. The tables in the stables, letters or numbers are scratching the me, and your task is to find the correct sequence from 1 to 15 from A to Z. While focusing in the middle of the table, it is most useful to practice exercise several times a week for no longer than 20 minutes. Otherwise, your eyes will get tired in that way to read faster. Using your peripheral vision is the concentrate on the middle of the land. When you read most people reading left to right, and it takes time to jump from one line to another. By concentrating in the middle, you will read with your peripheral vision and quickly skin down across lines to expand your vision. So from your gaze when you read, you will begin to see looks off wars instead of seems each word separately. As you get good at this technique, it will start raining faster and faster. Third regression dressed common problem is regression. Sometimes people still back towards your sentences that they have just right. When you do this, you lose the flow instructor of the text and your overall understanding of the subject is reduced. So how can you overcome these will first be very conscious of their aggression. Don't allow yourself to really material unless you absolutely have to reduce the number of times you always keep that run a pointer around the line as you read. This could be a finger, pen or pencil. Your eyes will follow the tip of the point they're helping. Cute avoids keeping back. You can also regulate the speed at which every using this method by regulating the speaker wishing of the pointer. Now let's look into some advanced drilling techniques. Most people recently is they're afraid to skip important bits of information. However, in the world that is overloaded with information, you can't possibly read everything anti gentry we need. Only 25% of text usually contains main ideas. The rest is supplemental information. Information is usually even in the beginning, getting then that's okay, the techniques that will help you cross the main ideas and feel their everything else. The first technique is called scanning. We should almost every day when we try to find something specific in a large amount of text , such as your name in a guest list for skinning to be successful, you need to understand how the materially structure to make more use of this technique, ask yourself a question where the information you're looking for is most likely to be located for if you need to find the author's opinion on the car seat filler. Manta, try the hypothesize. What you would probably think of that then quickly scanned the text for supporting core contra ordinance that is skimming similar to scanning. But they are different when skimming. You don't aim to find a specific piece of information you want to understand. Fuhrman Main ideas over the text. A good way to do this is to skip examples, descriptions and unimportant parts of the paragraph and think off him, and ideas of the text could be located. Usually it is the introduction started Fish Pervert In the conclusion. I don't have time to practice all the speed training techniques on your own. Don't worry. In the 21st century, machines do everything for us. All you need to do is to access be drinking software that will increase your speed by 100 or even 200% at the click of a mouse. The software can be installed on your computer. Donald is an extension to your browser, were used as an application for your phone, which is very convenient. If you read from your computer Smart phone. Most of such programs use our SCP taking, which is rapid serial vision presentation worth a tear in the central. Your monitor at the high speed movement is reduced to a minimum, and mental speaking simply becomes impossible. Our city will include a reading speed after 720 words per minute, and even though your understanding of the material will be slightly used, you will still be able to grab the main ideas off. The tax speechwriting software is much more effective than practicing on your own. I especially recommend to Brother Extensions Street and Treaty. You can regulate the speed and track your progress directly in the program interface, and they're installed in seconds to sum up in the modern world. Improvement. Your reading speed is the most important investment you can make in yourself. Whether you choose online or find tools, speed drinking really help you manage your time more effectively and the on trend with the bigger picture information off there. So Lawrence be dream techniques ones and enjoying sports 8. How to Outsource and Do 100X More Tasks: When we talk about increasing our productivity, we usually think about our own personal habits, which you can improve such asleep in class or reading faster and doing a couple of things simultaneously. However, even if we improve, these habits will become only 1.5 or two times more productive than before. But imagine that you could do 10 or even 20 times more things and trust that you are doing now. This is only possible when you start to outsource some of the dust to other people. This is Karl Soule, a premiership or one man. Business is different from real businesses. In order to deliver truly trace results which are meaningful in the nation will global scale. He have to utilize the time and work off other people at the same time. Even if you're not into building a global company outsourcing and delegating skills, we enable you to free yourself from boring and monotonous starts while concentrating on things that truly matter like family sport, favorite projects or just getting more time to relax. This episode will explain to you which task to choose to our source, where you can find people for outsourcing and how to choose where the usual. Outsource it us or do it yourself. By the end of the episode, you have certain tips on how to become an efficient and proficient online outsourcer and hands more productive individual. So what is outsourcing? To cut it short, it means delegation off some of your person or business tasks to other people. The reasons for starting outsourcing maybe different, whether it is like of time, money or qualifications. The beauty of all sources is that by having someone who will take over the dust that you can't or simply don't want to do yourself, you suddenly get access to potentially much more than 24 hours in a day, and you can finally get involved in the things and docks that you really enjoy doing, like spending more time with your family or friends doing sports, the first hearing your favorite hobby. Today, the engine offers a wide variety of websites and platforms like fever, describe it upward and many others that will offer you the services off skilled freelancers around the world that will cater for all your needs, George tasks and even entire jobs. So how do I know what to outsource. A lot of people have considered outsourcing, but pulled back at the last minute details, simply not believing it's feasible to have someone else take control of certain aspects of their life will work, no matter how small, large that part. Maybe this is a hurdle I had to overcome myself about six years ago. When outsourced for the first time, I learned that there are five question to ask off each task to decide whether or not it should be outsourced. The 1st 1 Fear and anxiety does the thought of starting this task filming with fear and anxiety. Second, like off knowledge. Is there someone else who could do this? Task it better than I could. Third repetition. Am I doing this task over and over again without it? Aidan Creel, Very to what my girls are for procrastination. MM procrastinating crowd. Then, starting this task five time could might dine, be better spent doing something else. If I answer yes to any of the above questions, I will usually choose the outsourced the task. The only time I want outsourced. The task in these situations is if outsourcing will be more difficult or time consuming than actually completing the dust myself. So what kind of day to day tasks can I realistically out sores? When I started out sourcing, I started off small hiring freelancers for simple translations and global creation. But as I learned more and more about how to outsource effectively, I soon learned that the types of task I could delegate were limited only by my imagination . Since everyone is different, there will be different us. Each of us will old sores. But in order to know what us to choose, I would suggest to make a list of whole things or trusts which are relevant to you with at home or at work, and ask the above mentioned five questions to each of them. Now let's look into some of the most popular task, which can be and, I would say, should be outsourced easily, with no hustled. Let's start with online tasks content creation. If you have a website and look or even a social media profile, which you want to grow, you will need lots of quality content on a regular basis. Not always ideas off. What to write about will sleep into your mind, and even if they do. It can be extremely time consuming to write as much content as you're going to need. So instead of doing it yourself, hire someone who will not only no in depth, what they are talking about, but we'll also upload your block post, optimize them for see you, publish them and respond to the comments. Not only will you free so much of your time, and you re sounds to be creative on a daily basis, but you'll also save the embarrassment that would come from a costly type of or sloppy writing, video creation and editing. Today, video content is one of the hotels things on the Web. In addition to the fact that customers are watching and interacting with more video than ever before, videos are also being used as a powerful marketing into that can have a significant impact on the effectiveness off a landing page or a website. Some injuries report that adding video to an email can boost click through rates by 200 to 300%. The unfortunate part is that creating video content is stuff. If you want a nice animated video, you will need to learn some rudimentary animation skills which will take you weeks, if not months, even if you only want to record the video off yourself. Speaking, you will need some basic know how in the right equipment and software to produce something that doesn't look cheap. Many companies these days choose toe also raise their video creation in addition to saving with the learning time associated with doing it yourself. Outsourcing your video content will also ensure a better product in the large return on investments, you can find creative your services on sites like fever and top work, as well as proof private freelancers. PowerPoint presentations are necessary both for students enduring high level business meetings. And although many people prefer short films, a huge number of people and industries still rely on good presentations. Presentations may seem to be created easy to make. However. You're always distinguish between a good one and the one made by beginner. In this area, good presentation will have common theme and color skin across all slight quality pictures and diagrams, as well as a new structure which will guide the audience from all necessary stages off storytelling. Caring clearly your message you want to deliver if you're not in crafting designer and are not good at graphic software. Then there is no better choice as to hire a freelancer to do the job. Not only will they the legal earlier logo or edited design in a couple of days, they may also provide different variations, depending on the style and your preferences. The market of graphic designers is so competitive these days that it's very easy and quickly to find quite a good professional to suit any pocket social media marketing. In today's digitalized and social world, having a social media presence is a must. You can either find a freelancer that will handle all of your social media for year, or find someone who will teach you how to manage your social media. And we'll give you a clear strategy that you can easily full without having to spend too much in need. Of course, if your social media is responsible for a big part of your revenue coming to you than probably having someone work for you on a full or part time basis would be a better option . So what can outsourcing your social media help you with first creating a decent social media strategy and plan so that you know what to post on which platforms and how often. Second, posting updates on your profiles, which usually requires your attention. Several times today. Third monitoring and responding to comments In order to keep your social media audience engaged, you have to respond to their comments all day long. If you all sorts this task, you will be able to relax while someone monitors and communicates with your followers. According to your guidelines. Search engine optimization S U is one of the top of things people outsource in today's digital world. While it's a critical competent of Franken, go online, it's difficult to master, and few people but full time as yours understand the nuts and bolts off the industry. What's more, doing Seo grown can have major consequences, including the down ranking or indexing. Cough your side so instead of strong and profit alone and putting your side standing at risk in the process higher and as your firm or a professional freelancer that can help you identify issues, create long term goals and optimize your digital presence. There is no denying that outsourcing can be daunting. After all, by hiring someone to take charge of some of your day to day activities, you automatically become a manager. Here are some tips to help keep you on track. Third higher carefully When you post a job on up work or fever, you like to receive at least 30 to 40 proposals, and it's your job to find the person who is right for you before making any final decision . Review carefully the feedbacks to each of these applicants see what each of them specializes in and if they have performed similar task before then, after these initial screening drew up a shortlist of wrong 37 applicants and said them a simple, simple task. Be sure to provide very clear instructions and the deadline. Let them know how you would like to receive the information you have requested. With the help of the simple task, you will understand what is the style off? Work off every individual, how fast they reply to your message is and how cooperative they are. By the time the task is completed, you will understand which freelancer it's worth dealing with. Second, be specific. With every task you delegate, be a specific. It's possible in some cases, rather than writing step by step instructions. It means more effective to record the screen capture video to send to your assistant so they can watch how you would perform certain tasks. You can also provide your future assistant with some samples off similar tasks, which he did in the past and which you can see her beat the model for all tests of this kind. Be sure to always let your assistant know how long they can spend on a task and your budget the deadline and answer any question that they might have before they crop up to reduce the back and forth email. Sending that you may face if you are not clear enough. Third, be fair. Many people hire freelancers thinking they can hire someone to perform dusk after task for $3 per hour. Please be fair with what he demands, and they are really rate you offer the favorite. You are the best results you will receive. You can expect that the price for the free line services in between the 2 50% less than if you had ordered from an ordinary company or offline. But again, everything depends on the type of services and freelancers. Some freelancers are so professional, and they know we and hence can charge even more than the average market price. But it can be worth it. Jake reviews and begs to understand if the freelancer is worth the price he or she was charging. I hope you can see the scope for how old sourcing can help with freeing capital time. And energy is huge, though, to get the most out off outsourcing, you must use this as a long term investment that will pay off more in four as your assistant floor is more about you and how they can help you. I hope this episode help you to learn when and what task is buried all source and how to hire freelancers carefully. If you have useful experience or thieves related to outsourcing, please share them with us and feed your feedback or comments in the comment section. In the meantime, we should good luck in your first outsourcing project and see you in the next episode. 9. Sleep stages: We, together with all other mammals, sleep and cycles offer good at stages. Our cycles take about 90 minutes, each, averaging from four to six cycles in ICT. Each cycle consists of five stages that we define based on the electroencephalography recordings of the brain electrical activity. Four out of these five stages for non rapid eye movement sleep, each progressively going into deeper sleep. Stage 1 and stage 2 are the phases of light sleep, while Stage 3 and Stage 4 are the phases of deep sleep. In fact, the third and the fourth stages are so similar in their brainwave pattern and non-function, then they are often referred together as the third stage for simplicity, bringing the total number of stages of sleep from five to four. The final few stage is known as rapid eye movement sleep. Rapid eye movement phase is sometimes called paradoxical sleep, because brain activity during this stage resembles the weak state of the brain activity. Now the rapid eye movement sleep typically occupies from 75 to 80 percent of total sleep each night. During non rapid eye movement sleep, we experienced many health benefits, such as the chagrin of entropy or energy is restored and hormones that are essential for growth and development are released during the light sleep phase as our brain prepares for memorizing information for the next day. While during deep sleep, our brain consolidates information by transferring from a short-term memory to long-term memory. The quality deep sleep is also what makes us feel well rested. Rapid eye movement sleep typically occupies 20 to 25 percent of total sleep each night. During REM sleep, we experience dreams, which is necessary for our minds to process and consolidate emotions, memories, and relieve stress. It is also thought to be vital for learning. Can creativity? Understanding the brainwave patterns during wakefulness and sleep is also important to complete the picture about brain and sweep. There are five brainwaves taking turns in prevalence as we move through the wake-sleep cycle. Each of them has a specific frequency amplitude, and sheep, during the day, we are mostly governed by beta and gamma brainwaves. As we transition into sleep, alpha waves slowly takeover. We still have some focus, but it's getting more and more relaxed. Then we move into theta brainwave state, a transition point to a deeper sleep. Then the Delta brainwave activity takes off, bringing costs into a deep sleep. Delta waves preferred ten PM to 2AM, our window. This is when we can maximize time spent in deep sleep. As the night goes on, the time you spent in deep sleep shorthands with every cycle, all the stages are required for the specific biological process of the body. Each one is crucial and they cannot be replaced. At the same time, they can be interrupted by the choices we make and things were exposed to.