COLLEEN HAMMOND: "Top Bad Habits to Break So You Can Be More Productive!"
Scientists have determined that there are nine
habits that you do that are crushing
your productivity.
If you can get rid of these 9 habits
then your productivity will skyrocket.
That's a topic of this morning's "Coffee with Colleen"
(Hit the SUBSCRIBE button and then the Bell to be the first notified when I upload a new video!)
So one of these nine habits is yours
and you can get rid of it.
Thanks for joining us.
My name is Colleen Hammond.
I am a former On-Camera Meteorologist
for The Weather Channel
and had been an Image Consultant,
coach, and mentor for over 35
years. I helped women take the guessing out
of dressing — we work on beauty
from the inside out.
Today we're going to be talking about the "inside"
and productivity.
Bad habits are killing ya!
And we know about that.
Talk about that all the time.
Bad habits slow you down.
They decrease your accuracy.
They make you less creative,
they stifle your overall performance
and happiness as well as your
self-esteem.
Because at the end of the day when you've had things that
you've done that you've accomplished you feel really good about
yourself.
So getting control of these bad habits,
especially these nine that scientists have
found to be the biggest offenders,
will help you be happier overall
and get more done.
Grenville Kleiser said,
"By consistent self-discipline
and self-control you can develop greatness
of character." So some bad
habits obviously are more crushing
and troublesome than others.
But getting rid of any bad habit
is really a good thing.
So number one bad
habit that we want to get
rid of is going to
be surfing the Internet.
And here you are on YouTube,
right?
But we're talking about the surfing
that is unplanned
and like you're working on something
and then you just reach over
and grab your phone
and you start surfing the Internet.
It takes you 15 full minutes
to get totally focused on something.
15 minutes.
So that means absolutely no distractions.
You start working on something.
15 minutes. Now you're into what they call flow
or you're in the zone.
And that's where your brain is operating at
its highest efficiency.
So.
When you're in your flow
or you're in the zone scientists have shown
that you're five times more productive.
And anything you do to get out of that?
It costs you basically 15 minutes
to get back into it.
So any time you're like,
"I'm not sure,
oh just a minute,
I just my phone beeped.
Oh here's something I'm going to go check this..."
Is going to take you 15 minutes of focus
and concentration to get back into
that highly productive state.
So any time you go away you're
causing yourself problems.
Number two is trying to get
it perfect all the time.
Perfectionism.
And actually Brene Brown has done a lot of research,
of course she's a shame researcher,
right? She's done a lot of research on...
Perfectionism
and how really it masks
our insecurities
and our our
wanting to not be criticized by other people.
So we don't want to be judged.
We don't want to be blamed.
We don't want other people to think less of
us. And what
happens is sadly our self-worth becomes
tied to what other people think about us.
And quite frankly who really we shouldn't care.
Right. So when you try
to make everything perfect
and you can be ... You could have been raised in a home like
I was where I come home
with five As and an A minus
and the five As are ignored in the A minus
is like, "What's with the A minus?
Do I need to call your teacher?
What happened?" And so
then you don't want to do anything unless it's
perfect.
So go back into your childhood.
Now look at your inner child.
As corny as that sounds it's really true.
Look at why you feel you need to
be perfect.
Why can't you release
something until it's A plus work?
My business coach told me go for C work.
I'm like a I don't think I've ever gotten a
C in my life! How about if I go for B work
and then release that.
So as a writer.
One of the examples that I love that I
read I forget where I read this
but it talked about you know when
you're developing these
fictional characters
and you're doing all the analyzing,
the analysis
and you're writing out all the stuff that it's not part
of the book, or it's not part of the short story.
It's not part...
Or even if you're researching to write a blog post
or some sort of article for Medium
or whatever.
You do all this research
and then you've got all of this...
Which,
I do this a lot. Got all this research
and your brain storming everything.
Because you know you have to research you have to
have a character development
or you need to do this research before you write about something
on in a column
or in a blog post.
Now you have all the research done.
But what about getting it down on paper
and getting things going as to the actual
story, or the actual article,
the actual column.
So again,
it's... You can't get anything out
there unless you get started.
But this author said that you can
edit a bad page you just can't edit a blank
page.
So just get it out there
and get something on paper
so that you can start editing.
And it's the same thing
with anything you're doing.
You're creating programs, you're...
Anything that you're doing.
It goes for anything that you can look at...
Perfectionism.
Number three.
Meetings.
Committees.
Let's get together and chat about this.
Meetings chew up time like
nobody's business
and if you've taken any of my courses on The
Temperaments you'll know that there's one temperament
type that if you have this as
a high
factor in your temperament you're
going to love meetings.
And that's a Sanguine.
These people love people.
They love friends.
They love chatting. They love getting together.
I'm a what they call a Choleric
or an ENTJ if you do Meyers Briggs.
Or a High D if you do the DISC profile.
Et cetera.
And I don't like meetings.
Um, I... It's not that I don't like
people!
I want to get it done
and just get things accomplished.
So meetings...
Or maybe you think...
Do you think meetings?
Give me a comment below if you think
meetings are very very productive.
I mean they can be but that's just it.
If you go into the beginning of the meeting
and say, "OK here's our agenda.
These are the things we're going to be covering.
We have 20 minutes for this meeting
and at the end of the 20 minutes I have something else I have
to get to.
Y'all can stay and chat if you want
but these are the items that we need to address."
Boom boom boom boom boom boom.
Over. Done with.
Gone.
So meetings can drag on forever.
Never unless you set clear limits
and boundaries.
And we've talked about boundaries
and other areas of our life too.
Number four is keeping your inbox
open.
And then if you like..PING!
"You've got mail." Remember when that was a
thing with AOL?
And it was really cool when you'd get an e-mail.
So new and novel.
Now it's novel to get something,
you know, from snail mail.
But if you keep your e-mail
program open
and then you respond to e-mails as they come
in again you're losing that focus.
And every time you lose focus it takes 15 minutes.
Not only that,
you are allowing other people to set your
agenda.
You're in the defense instead of being
in an offensive position.
So what you want is to set
time aside every day that you're going to
read e-mails.
Now, "What about important e-mails?" you say.
"Colleen, I've got something coming in!" You know what?
Gmail has all sorts of ways that
you can set up priority
or set it as a high priority
so it pings on your phone.
If you're expecting an e-mail from somebody that's very
important — a client,
your attorney,
your mom,
your wife, your spouse,
whatever.
You can set those as priority so that
they will ping or show up on your phone.
So set those alerts
and then save the or save the rest for later.
You'll notice if you e-mail me?
You may get a hold of my virtual assistant Jennifer
but you will get a hold of me in the morning before noon.
I don't read e-mails until noon unless
I have labeled you as urgent
or important.
So don't let other
people's agendas set your agenda
for the day because you're going to just be chasing rabbits
all day long.
So..
Don't respond by keeping
your inbox open.
Keep it closed
and set certain times a day where you open
your inbox, respond to e-mails,
and then shut it back down again.
Number five is the snooze button.
I'm not a snooze button person.
I'm also not an alarm person.
And the more I researched this the more I found
out why. Your brain goes through specific
cycles.
You have to cycle through
certain things at night
and then your brain also washes itself
at night.
Between 2 and 4 your liver back washes.
So there's things that are happening
in your body. This is why sleep is so important.
But what happens toward the
morning,
toward that time that you have set on
your alarm, if you use an alarm,
your body knows subconsciously...
Have you ever woken up before the...
Like a couple of minutes before the alarm goes
off?
You are that in tune
with your body and your body is that in tune
with things that are around you...
That it will start the "wake
up routine" for you
knowing that the alarm is going off.
And then it doesn't want to be jarred awake so you
will wake up.. Your body
and your brain will wake you up before that
alarm goes off.
So there's a whole process that your body goes
through to make you more alert
in the morning!
And when you hit the snooze button
and go back to sleep?
That body that..
Your body doesn't repeat that waking up process.
So once you are up.
Don't hit the snooze.
"Oh I need an extra nine minutes..." Then plan
that in the night before
and set your alarm for nine minutes later.
Because you're actually doing yourself a biological
disservice.
And then... I make my bed every day.
But what I do, and what I taught my children to do,
is while you're in bed you're arranging
the sheets. And you can use that ....
Mel Robbins trick,
to trick your brain into reprogramming
itself to get out of bed,
if you're having a hard time!
Instead of hitting the snooze button,
make your bed while you're lying in bed.
And then while you're arranging your
bed sheets and your blankets
and everything. Five,
four, three,
two, one,
GO!
Now you can take for as long as you want to count that
down backwards.
But that counting process.
"On your mark, get set,
go!" It's something we've all
been raised with!
Or if you do better as,
"One, two, three, four,
five, go!" You know,
that's..
Depending on how you do it.
Using that process to get
yourself out of bed so.
Your body will be groggy
if you hit the snooze button because it won't be
able to re-go through that wake up process.
So don't hit the snooze button because it
takes hours for the grogginess
to (weight) wear off.
Number Six. Multi-Tasking.
All right. I used to think I was the Queen of Multitasking.
I had to give up my crown when I read
a study by the University of Minnesota that said
people who brag..
Or think, not brag...
But people who think that they're good multitaskers?
They put those in
tasks with other people who said,
"I do multitask on occasion because I have
to. But I'm just not that good at it!"
They found that the people who claim to
be really good at multitasking were worse
than the people who said they were bad multi -taskers.
So when you THINK you're really good at it...
Because think about it you can't chase two rabbits
at the same time.
If you hold your finger up in front of your face
you can't focus
and see your finger in focus at the same
time that you're focused on a
painting across the room that's hanging
on the wall. You can only focus on one
thing at a time. And then jump back between the two
things.
And your brain uses glucose to
make that jump. We're gonna talk about glucose in a minute.
So you can't multitask.
You can't pay attention.
Your recall
is much much lower.
You have less capacity
to perform tasks well
or successfully when you're trying to do
more than one thing at a time.
So only do one thing.
Focus on it.
Get that 15 minutes in.
Get yourself in the zone.
Set yourself a time limit.
You know that jobs will expand
to fill the time that you have allotted for
them. So if you know it's going to take
you an hour to get something done,
set your timer for 50 minutes.
Then that timer goes off.
You know you got five or ten minutes to wrap it
up.
Of course, that's probably a bad idea because it takes 15
minutes to get into focus.
But that's what I do
and I normally try to beat that 50 minute
mark. Because I can see it coming up on the clock anyway.
So really trying to
take a job
and get it done in the shortest amount of time
possible. And if you need an extra time...
You know your brain really focuses best on 50
minute chunks,
or 45 to an hour,
some people a little bit less you have to train your
brain into focusing for longer amounts of time.
But really trying to focus on one thing at a
time and getting that one thing done
before you move on to the next.
The number seven bad habit
is delaying tough tasks.
And I love Brian Tracey's book,
"Eat the Frog".
You have a limited amount of mental
energy... It goes back to glucose!
We'll get to that in just a second.
But when we exhaust that
brain energy.
Our decision making abilities
and our productivity just bottom
out rapidly.
And that's called Decision Fatigue.
That's why it's so important to have good habits
built into your life.
Have you ever driven someplace that you go to
all the time
and you get there and you go,
"How did I get here? I don't even remember driving
here!" Because you kind of did it on autopilot.
The more things you can put on autopilot
during your day the better off
you will be! Because you will have more
brain power for important things.
That's why as much as you can determine
the night before,
for your morning routine...
You know, laying out your clothes that you're going to
wear so that you don't have to get up in the morning
and try to decide what to wear.
Deciding the night before what you're going to have
for breakfast the next morning.
Do meal plans for the whole week is even better
because then it's done for the week.
Never have to think about it.
You know when you get up what things
need to be taken out of the fridge
or freezer to thaw
or what's going to be done.
So the more. The more that you can do the
night before when you're
still awake and you still have some glucose in
your brain leftover for making those decisions,
the better off you'll be.
So you don't need to decide what earrings
to wear.. "Do I wear these earrings
or those earrings?" You know?
They're just set out in the ready to go.
So when you put off doing
those tasks... so in the morning you wake
up, you go through your routine.
You have something to eat.
And now your body has glucose
to burn because you have to "break
the fast" because you've been fasting all night.
You break the fast (thus,
breakfast)
and you provide your body
with glucose that the brain needs to
make decisions.
And when you run out of that glucose is when you run
into Decision Fatigue.
So the sooner you can do
that tough task
and get it all the way, the better off you
are because now you're dealing
with your brain at its top point
of the day.
That's why they say get surgeries first thing in the morning
because a surgeon has just had breakfast,
he's awake, he's focused,
and that's going to be his best surgery of the day
because he has more energy
mental energy to make those important
decisions during that surgery.
Wednesdays is also the most optimal day.
So also what happens is when you...
You're kind of dreading doing that horrible task
it's kind of running on
a tape in the back of your head.
It's just kind of a little player
going in the back of your head
and that uses mental energy because
it's back there and you're constantly thinking about
it. So if there is a tough job
that needs to be done
or something you don't want to do,
don't delay it do it FIRST.
Number eight.
Any devices after dinner.
Your phone,
your tablet, your computer,
your television set.
Now they're saying the television set isn't that
big of a deal because you're far enough away from
a it, but it's still emitting those jaggedy
lights.
So they used to say an hour
before bed, get..
Get rid of anything that emits a blue
light. So your phones,
tablets, computers,
even television.
Then they said two hours before bedtime.
Now they're saying sundown.
And let me tell you why.
When you get up in the morning,
it's important to get outside
and get natural sunlight in
your eyeballs.
Why? Because of the angle of the sun
and how it cuts through the atmosphere there's more
blue light from the sun
in the morning than at any other time
of the day.
So blue light isn't the bad
guy. It's when you're getting it.
So what happens when you get blue light?
It hits the back of your eye
and it triggers your brain to stop
producing melatonin.
Now,
if you're familiar with sleep problems you know about
Valarian, and melatonin, and L-Tryptophan,
and all that stuff, right?
Chamomile tea,
lavender or whatever.
But melatonin
is something your body produces naturally to
help you wind down.
So when you get blue sunlight in the morning
it tells your brain stop it
with the melatonin which increases
your alertness because now you don't
have that groggy melatonin going on.
So preferably get outside.
Now you're going to get blue light from your phone
too. But you get a better
blue light from the sun.
Then as the sun goes through its cycled throughout the
day, it filters to the atmosphere differently
which causes less blue light.
So you're getting less blue light as the day goes
on until the sun goes down at night.
So as that blue light decreases
during the day your body is like,
"Oh, wait a minute!
I need to start thinking about producing
melatonin here.
Let me trickle out some melatonin.
Let me trickle out a little bit more."
So by the time the sun goes down,
your body goes, "Time!" And starts
producing melatonin in earnest.
Which is why,
if you're using anything
with a blue light on it like your phone,
your computer, your tablet,
your television...
It's telling your body to stop producing
melatonin.
Sure you can take it,
but the body produces the best
melatonin. It doesn't come from a pill.
So that short wavelength
blue light will shut
down the melatonin production in your body.
So by the evening time
after dinner.
Now they're saying that television isn't as
bad because you're far enough away from it.
But you're still getting the repeated images,
right? So avoid any of those
devices after dinner.
That's a tough one.
And finally,
number nine. Not that's not the full screen
here we are number nine sugar!
This is what I really wanted to talk about.
Eating too much sugar.
So the thing is your body needs sugar,
it needs glucose.
So let's talk about glucose.
Because your body will convert
things into its usable form
in the body which is glucose.
The easy way to convert
it is sugar. Just plain processed
sugar. And that will immediately convert
to the glucose in your body.
A little bit harder to convert would be fructose,
which comes from fruit.
Thus the name.
So you've got that.
But that still is digested
very rapidly in your body.
Only takes like 15 to 20 minutes to digest
a big piece of fruit which is why it's important
to eat fruit on an empty stomach.
Whole nother story.
But.
Better off then
it will convert to the glucose.
But.. Your Glucose ,rather.
But you are better off with Complex carbohydrates.
Why. Because it takes the body longer to
process those and convert those into glucose.
So if you want energy
for your brain,
your brain needs glucose.
And the best way to get that is from
complex carbohydrates.
Too little glucose?
You'll feel tired,
unfocused, groggy.
Too much makes you jittery
and unable to focus
and get in the zone.
So there is that sweet spot.
And scientists have determined that about
25 grams of glucose
a day is what your body needs
to operate in optimum level.
So you want to space that out.
A little bit in the morning.
A little bit at lunch.
Actually probably more at lunch because you get that afternoon
nap time. Right.
And then just a little bit at dinner.
So you want the majority of your glucose to
be at breakfast and lunch because you're not going to need
as much brainpower at night.
Unless you work at night.
So just thinking about the times of
day where you need more brainpower.
Those are the days that you really want...
Or times of days,
rather. That you want to consume your complex
carbohydrates.
So remember that your refined processed
sugars will lead to a boost for about
20 minutes.
Takes about 15 or 20 minutes to digest a
piece of fruit and then you get about 20 minutes of
pro..... That's not true,
wait it takes 20 minutes to digest the
fruit but it gives you a little bit
longer. But the more complex your
carbohydrates.
So think first,
of course, of Greens.
Your rich greens like kale.
Kale is loaded
with carbs.
I think in a cup of kale it's six grams
of carbs where Romaine
I think has like point
five grams of carbs.
So those bright rich greens are
going to give you a lot of carbohydrates.
Processed.. Not processed wheat
but... Not wheat.
What am I thinking of? Rice!
You don't want white rice, you want brown rice.
You want quinoa.
Anything that's more complex it takes your
body longer to digest,
breakdown, and convert into glucose.
It will allow you to have that glucose
for a longer time during the day which will give
you more energy because
it's released slowly
and enables you to sustain your focus.
So some of these habits are minor
but the little things add up.
So think about it.
The worst....
Habit is losing
track of what really matters in your life.
So that's not included in those nine.
But look through those nine
and tell me in the comments section
below which one of those
habits are you going to focus on
first.
And if this is something you enjoy
then give me some ideas of other other
topics that you would like to see included.
Because productivity.
Anything about developing your inner
self, as well as your outer self,
because of course I am an image consultant.
But we work on the total person.
So we work from the inside out.
We work on body language
and then we also work on your image
and what you wear.
So make sure that you subscribe,
if you're not subscribed already,
and click that BELL so that you are notified
the next time I go LIVE.
Thanks for joining us.
Take care.
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