Maximize Your Productivity: With More Energy

1. Welcome: Hey, friends and welcome in this cause, you will learn how to increase your energy levels to boost your productivity. If you have more energy, you will be able to focus better, work more efficiently and get more things done. In less time, your mind will be sharper and you will become more productive every single day. You will learn the best strategies and techniques, what things to avoid and what things to do and also get specific actions to get started maximizing your energy levels today. My name is Mike and I have a true passion to teach and inspire as many people as I can so that you can improve your skills and be motivated to take action. I am super excited to get started teaching you this close, So just click the enroll button and I am waiting for you in the next video. My friends 2. Introduction: Hey, friends, Before we begin, I would love to get to know you better. So please go to the close discussion area and introduce yourself. For example Where are you from? What are your passions and interests? And what goals do you have for your future? Let me show you by introducing myself first. So my name is Mike and I am a music sound and video producer from Sweden. My true passion in life is composing and producing music. And my goal is to become a full time music composer and sound designer. I also want to inspire and motivate people all over the world with my music and by sharing my story and journey. All right, now it's your turn. My friends, go to the close discussion area and introduce yourself on your mobile. Go to the discussions tab below the video and on your computer you go to the community tab below the close. Once you have introduced yourself, please move on to the next video. My friends 3. Movement: Hey, friends. My father once said to me that life is motion and the more I have thought about this that more. I agree when you are in motion and move your body, you feel completely alive. Science have made so many studies to confirm the thousands of benefits off regular exercise and movement. This is no surprise, though Moving our boat is what we are meant to do. That is how we are designed. So what kind of exercise should you do? Well, that's the best port. It doesn't matter as long as you increase your pulse and get the blood flowing. I have personally started using an exercise bike two times a week for 30 minutes. It is not much, but it has made in incredible difference to me. The couple of hours after an exercise session, I get a huge boost in my ability to focus and my mind feels so sharp. But I have also noticed that even on the days that I don't exercise, I have improved my focus and energy. I also have a five minute routine I do every morning before coffee. In this routine, I do light agility exercises to wake up my body and mind with purposeful movement. The most important thing you should focus on is consistency developing an exercise routine that you do every week. As a final tip, I have found that you can boost your energy by doing a spring session. What do I mean by this? It is so easy. You just take a couple minutes off high energy exercise off any kind. The goal is to get your heart rate elevated. I have started doing this just before my focused sessions and who? How? The results have been amazing. I feel sharp, focused and energized when I start working on the effect stays for the full one hour focused session. So what do I do in my spring session? Well, I just sit on my exercise bike and give it all I got for two minutes. If you don't have an exercise bike, use a jumping rope or do pushups crunches over. Simply jump on the spot for two minutes. Your action item for this video is to write down on exercise routine that you will follow consistently every week. 4. Walk and Work: Hey, friends. One of my recent discoveries for increasing my energy levels and staying short and focused while I work is what I call the walk and work technique. Basically, I take my iPad in my hands, open up the thing I am working on and start walking around in the room is really easy to do . But what? How the effect both surprised and impressed me off course. This method doesn't work for every task you need to do. But here are some examples off work tasks I have used for this method with excellent results writing scripts, making keynote presentations, writing emails, doing brainstorming sessions, organizing projects and to do lists having Skype calls and meetings and the list goes on. There are also many talks you can do right from your tablet or smartphone. You can even use voice dictation to help you write things more efficiently. So your action item for this video is to write a list off tasks that you could do in a walk and work session. Then try it out for yourself so that you can feel the wonderful effects it has on your energy levels and productivity 5. Standing: Hey, friends, We live any world that is focused on sitting. We see that our desk, we sit in meetings. We sit in the cinema in our couch at home, basically everywhere the strange parties that sitting in a chair is unnatural for our body . Science has shown that seating for many hours a day is actually extremely bad for your health. You might even have heard the phrase sitting is the new smoking. I have personally had problems with my back from sitting too much every day. That is why I recently invested in a small standing disk, and after only a couple of weeks, I have not only noticed a huge improvement in my back. I have also felt less tension overall in my body. This is because the back muscles are connected to so many other muscles. Granted, I have also been doing agility exercises, but I do believe that standing mawr during the day have made a big difference. Now here's the interesting thing. I have become much more productive and full energy. This was not the reason I got my standing desk, but a wonderful and surprising side effect. It turns out that the very act of standing elevates my heart level, opens up the blood flow and sharpens my mind. I have felt a difference, like night and day between working while sitting and working while standing. Now I even want to get a standing desk for my studio as well. Your action item for this video is to try out a work session for one hour while standing instead of sitting and see how it effects your productivity and energy levels. 6. Light: Hey, friends, one of the most important things that regulate our state off alertness and focus is light. Our body is programmed to respond to the sunlight and even set our internal cook and sleep cycle from it. That is why we get tired when the sun goes down. Darkness is actually needed to stimulate the hormones that makes us sleep better. It's also the reason why it is bare to watch TV or other bright screens just before bed. But here's the best port. We can use this fact to our advantage to boost our energy levels. How turn the own delights when you get out of bed in the morning. Most of us still feel drowsy for a while on while eating a good breakfast is extremely important to kickstart our board in mind. What many people don't know is that light is even more important to wake us up. So turn on the lights in your kitchen when you eat your breakfast, and if it is light outside, go out for a short walk just five minutes. Exposure to daylight will make a huge difference. If you don't want to go outside, you can perhaps take your morning coffee or tea standing by the window to soak up some of the amazing light from the sun. I have even found a little trick that I use when I want to increase my energy levels before a work session. And even during it, I have a lamp beside my standing disc, which I turn on and point directly towards my eyes. This massive exposure of light really elevates my energy levels and makes me more focused and prepared toe work. Your action item of this video is to try this out for yourself. Whenever you feel that you lack energy and focus, use the power off the sun or turn on some really bright lights in your room, then take a few moments to really soak up that light. 7. Air: Hey, friends. We live in a modern world with all its wonders and possibilities. But one thing we don't do as much these days is getting outside. We work all day inside a factory or office, then come home to our house or apartment and in between most of us sit in a call or bus. Well, I have found that fresh air has a dramatic impact on my energy levels. I feel so alive when I take a deep breath of fresh air outdoors. You can take advantage of this by taking a short walk during your lunch hour, but you can also do such a simple thing as open a window by your work desk. If you can. Feeling the breeze off air from the window really makes a huge difference for your energy. Simply open the window and stand by it for a minute while you take deep breaths with purpose. So your action item for this video is to go to your window, open it and stand by it for a couple of minutes while you take deep breaths and feel the fresh breeze from the wind 8. Food: Hey, friends. Eating healthy is very important for your energy. But what many people don't know is that how you eat is equally important. A good breakfast is the best way to start your day to fuel your body and boost your energy levels. Then you should spread out your meals and sacks over the day so that you never run out of that few, but also so that you can avoid to eat too much at once. It is better to eat more smaller means than a few large meals. You know the feeling you have after you have just had a huge meal that made you completely full. You get sleepy and just want to lie down to rest for a while, so have a snack between the regular meals, perhaps some fruit, nuts, a smoothie or a whole grain sandwich. Just as with hydration, you should never feel really hungry, because then it is too late. Let's make it practical example. Start the day with a big breakfast. Then somewhere between the breakfast and lunch, you have its neck. Then you have lunch around noon, and in the mid afternoon you have another snack, then it is time for dinner when you come home from work. A basic rule to apply is that there should be no more than three hours between you eat something then it is, of course, very important what you eat. I have personally tried to cut down on sugar and sold too much. Fat also makes you sleepy off words because it is heavy to digest for lunch. It is better to have protein rich food to stay sharp during your work day. Too Much Corp's creates a spike in blood sugar that makes you really tired. Whole grain and lots of fiber will keep you from getting hungry soon again and again. Don't eat too much, especially for lunch. In my experience, you should never feel full eat until you silence your hunger and no more work with your body, not against it. So your action item for this video is to make a schedule for the times. You should eat something during two days, then make a least off things you want to cut down on and things you want to have more to stay energized and focused 9. Hydration: Hey, friends. Keeping your body hydrated is essential to keep your energy levels high. As soon as you get even the slightest bit dehydrated, you will start to have difficulty in staying focused and sharp. If you only drink water when you're Thursday, it is too late. Thirst is a signal of dehydration. That's why you should always have a bottle of water present while you work and have a sip of it every now and then. I have also found that really cold water keeps me even more focused, so I can recommend preparing a bottle of water that you put in your refrigerator. Refrigerate that you put in your fridge until it is really cold. Then when it's time for your work session, take it out on Put it on the table where you work. If you want to kick start your energy levels. Drinking a big glass of ice water works great. It is especially important to drink a lot of water in the morning because your body is naturally dehydrated after the night. So your action item for this video is to get a water bottle that you can reuse for your work sessions. Fill it up and put it in your fridge. 10. Sleep: Hey, friends, why do we sleep well? Actually, we don't really know fully it, but we do know that it is essential for life. And science has shown that getting good sleep is important for both our health and energy levels. In this modern and stressful world, it is hard to get enough sleep, but studies have shown that he should get 7 to 8 hours off high cool to sleep to function at your fullest potential during the day. Sleeping lists will be contra productive, since your energy levels and ability to focus will be decreased. So if you truly want to become more productive, make a habit off sleeping well every night. Now how do you sleep well, so 7 to 8 hours is a good amount when it comes to time. But the quality of your sleep is also extremely important. There have been many experiments to show the quality of sleep and how different factors impacts it. Some of the general guidelines you should be aware of, or you should not have caffeine drinks like coffee less than six hours before you go to bed . Alcohol also disturbs your sleep, and so does eating the lost hours before you sleep, you should avoid looking at screens like your TV or your mobile phone for at least one hour before you go to bed. Make sure your bedroom is as dark as possible. And if you have the possibility to decrease the temperature in the room, studies have shown that we sleep better in a cool room. Finally, if you have a whole time fooling sleep, which I personally have struggled with, there are a few things I can recommend. The 1st 1 is to have a cup of relaxing evening tea. Another one is to take a hot shower to loosen up the tension in your muscles. I have also noticed that reading fiction novels can take my mind off the daily problems and stress. I personally like complete silence when I want to sleep, but I know some people listen to relax music at low volume or a recording off the sound of rain. So now that you have many suggestions on how to improve your sleep, the main point you should take with you is that good sleep is essential for us and is extremely important for your productivity. The next day, your action item for this video is to write a list off the things you will do to improve the efficiency off your sleep. 11. Motivation: Hey, friends and congratulations. You have completed the full course, which means that you are a person who finish what you start. I really hope this cost have inspired you to boost your energy levels every day. Let me give you some final words of motivation. Having more energy will not only make you more productive. Having more energy will make your mood much more happy and positive. And people around you will definitely notice a huge difference. You will not be affected by stress as much and you will feel more in control of your life and your time. Everything in the universe is based on energy. Isn't it time for you to take short off the energy you are blessed with in this world? Before you go, I would like to kindly ask of you to leave a review on my calls. I would greatly appreciate it because it motivates me to create new pulses. So let me know what you think, my friends. Finally, I want to thank you for taking my clothes and I hope to see you soon in one of my other clauses. I wish you a great day. You rock my friends