6 Things You Need to Recover From Every Day
Less than
1% of people are living according to the principles/science described
herein. However, I’m confident that if you apply these recovery
principles to your life, you’ll live a more engaged, meaningful, and
productive life.
Being busy and being productive are far from the same thing. Most people are trying to do too much. The
desire to “keep up” has them doing more, living less, and deceiving
themselves into believing they’ve actually made progress.
True growth and success is always sustainable.
It’s not a short sprint with an inevitable physical, mental, and
emotional crash. All goals are means, not ends. Each succeeding stage of
your progression should clearly build one-upon-another, leaving you
stronger and more able, not weaker and permanently damaged.
In order to do this, you must properly “recover” from the following things on a daily basis:
- Work
- Technology
- People
- Food
- Fitness
- Being awake
Unless
you adequately recover in these areas, your life is a mess. Moreover,
by adequately recovering, you’ll be empowered to more fully engage in
these activities. Recovery is essential to success in all areas of life.
For the rest of this article, I’ll detail the scientific findings and applications related to proper recovery.
1. Recover From Work
“Overcommitment”
is a heavily studied concept in psychology. It happens when you have
inflated perceptions of work demands, and when you see your own ability
to handle those demands as far superior to your “less involved”
colleagues.
For most, this perception is a “distortion” which prevents you from accurately making cost-benefit analysis of work behaviors.
The following questions come from a psychological measure assessing overcommitment. On a scale from 1 (low commitment) to 4 (high overcommitment), how would you rate yourself on the following questions?
- I get easily overwhelmed by time pressures at work.
- As soon as I get up in the morning I start thinking about work problems.
- When I get home, I can easily relax and ‘switch off’ work. (reverse coded)
- People close to me say I sacrifice too much for my job.
- Work rarely lets me go, it is still on my mind when I go to bed.
- If I postpone something that I was supposed to do today I’ll have trouble sleeping at night.
Although most people are finding it difficult to “unplug” from work, recent science in the field of “Occupational Health Psychology” is showing how essential it is to unplug, daily.
This
article is about setting proper and healthy boundaries/constraints upon
yourself. Unless you do, you are not living a sustainable lifestyle.
Unless you create healthy boundaries — your work, health, and
relationships are being compromised.
For instance, research in several fields have found that recovery from work is a necessity for staying energetic, engaged, and healthy when facing job demands.
“Recovery” is the process of reducing or eliminating physical and psychological strain/stress caused by work.
One particular recovery strategy that is getting lots of attention in recent research is called “psychological detachment from work.” True psychological detachment occurs when you completely refrain from work-related activities and thoughts during non-work time.
Without
question, work in a global environment is highly competitive, and thus
highly stressful and demanding. Consequently, the stresses of today’s
work — which create negative emotions, negative physical symptoms, and psychological impairments — are often fully-consuming, which make it very difficult to psychologically detach.
Proper detachment/recovery from work is essential
for physical and psychological health, in addition to engaged and
productive work. Yet, few people do it. Most people are always
“available” to their email and work. Millennials are the worst, often
wearing the openness to work “whenever” as a badge of honor. It’s not a
badge of honor.
Research has found that people who psychologically detach from work experience:
- Less work-related fatigue and procrastination
- Far greater engagement at work, which is defined as vigor, dedication, and absorption (i.e., “flow”)
- Greater work-life balance, which directly relates to quality of life
- Greater marital satisfaction
- Greater mental health
Interestingly, other research shows that when a parent has irregular work hours,
there can be devastating effects on the development and well-being of
their children. These problems are compounded when the parent has
depressive symptoms, low quality parenting, reduced child-parent
interaction and closeness, and a less supportive home environment.
Again,
the likelihood of experiencing some forms of depression are
dramatically increased if you don’t properly detach from work.
Furthermore, if you don’t properly “unplug,” you’ll lack engagement
while at home. Put more directly, you’ll be distracted and burned-out.
As a result, you probably won’t have quality interactions or closeness
with your kids, spouse, or friends. It’s a vicious cycle.
In his book, Triggers: Creating Behavior That Lasts — Becoming the Person You Want to Be,
Dr. Marshall Goldsmith explains that people who are successful in their
work are often content being “unsuccessful” in the other areas of their
lives — particularly their relationships. In other words, most people
are okay with being mediocre spouses, parents and friends, but are not okay with being mediocre in their jobs.
Huge disconnect.
When
you’re at work, be fully absorbed. When it’s time to call it a day,
completely detach yourself from work and become absorbed in the other
areas of your life.
If
you don’t detach, you’ll never fully be present or engaged at work or
at home. You’ll be under constant strain, even if minimally. Your sleep
will suffer. Your relationships will be shallow. Your life will not be
happy.
The
belief that you must work 8+ hours a day reflects an outdated mental
model. The 9–5 work schedule was developed during the industrial
revolution for factory workers, whose work was mostly physical labor.
Yet, most of today’s work is mental, not physical. According to psychologist Ron Friedman, “Typically,
we have a window of about three hours where we’re really, really
focused. We’re able to have some strong contributions in terms of
planning, in terms of thinking, in terms of speaking well.”
Rather than spending 8–10 hours in low-focused and high-distracted work, spend 3–5 hours in engaged and absorbed flow. You’ll get more done in one day than most people get done in a week. You’ll also be able to more fully engage in the other essential areas of your life.
In
order to do this, you must set clear boundaries and expectations with
yourself and others. If you set things up clearly, people at work will
respect that when you’re away, you’re not available except in case of
emergency.
2. Recover From Technology
In our technology-overwhelmed world, the only way to properly recover from work is to set healthy boundaries on your technology.
For instance, a recent study found that constant smartphone use stops people from properly recovering from work
(and life). In a sense, people are always “on” to distraction and
connection. They never disconnect. Most people keep their smartphones on
them constantly, and admit to experiencing withdrawals if they don’t
have their smartphone for more than a few hours.
In
the study, the experimental group, who became more conscious of their
smartphone use, and took adequate breaks from it, were able to
experience psychological detachment from work, relaxation, and mastery.
Smartphone addiction is reflected in impulsive behavior, withdrawals, and impaired functioning.
One study found that the average person checks their smartphone over 85 times per day,
and spends more than five hours browsing the web and using apps.
Hilariously, people check their phones more than twice as much as they
think they do. Thus, more often than not, people are unconsciously
triggered to check their smartphones.
This lack of consciousness if reflected in all other areas of most people’s lives — as we are holistic systems. No
one component of your life can be viewed in isolation. If you spend
several hours unconsciously using technology, how could you expect to be
fully engaged in your work and relationships?
Here are some of the outcomes of unhealthy smartphone use:
- Increased depression, anxiety, and “daytime dysfunction”
- Decreased sleep quality
- Decreased psychological and emotional well-being
- Decreased emotional intelligence (this study also found that if parents are reflective and thoughtful about smartphone use, their children experience less detrimental effects)
- Increased stress (which lowers life satisfaction) and decreased academic performance (which lowers life satisfaction) among students
One study found negative effects of using laptops and cellphones within 1–2 hours of going to sleep. Specifically, the study found that individuals who stopped staring at screens 1–2 hours before sleep:
- Experienced substantially higher sleep quality and less sleep “disturbances”
- Increased ability to maintain enthusiasm to get things done while working
The authors/researchers of the study concluded simply by saying “We should restrict the use of mobiles and laptops before sleep for sound mind and good health.”
According to Michael Kerr, an international business speaker and author of, You Can’t Be Serious! Putting Humor to Work, highly
successful people such as former US President Barack Obama and Bill
Gates are known to read for at least a half hour before bed. According
to Kerr, the last thing most successful people do before bed is work
(often displayed by checking email).
Interestingly, other research has found that if you associate your bed with work, it’ll be harder to relax there. In order to sleep well, keep your bedroom as a place for sleep.
The
triggers in your environment directly influence your behavior. If you
have a TV in your bedroom, your sleep will suffer. If you use your
smartphone before bed, your sleep will suffer. If you check your
smartphone immediately upon waking up, your engagement in the rest of
your day will suffer.
Like
work, proper boundaries must be set on technology, particularly
smartphones if you want to live an optimal life. You need to recover
from your technology and smartphones.
Rather
than checking your smartphone, do something productive with your
morning, which for most people is the best time for creative output and
learning.
Many of the world’s most successful people avoid checking their cellphone, email, or social media for several hours after they’ve woken up. Instead,
they engage in creative work, physical exercise, strategic planning and
goal setting, and spending time with loved ones.
Furthermore,
boundaries on technology should happen after work as well. If you have
your smartphone on your person, you’ll unconsciously check it, even if
you have the best of intentions. The unhealthy triggers are too strong.
Instead,
recover from your technology. Set a time at night when you’re done with
your smartphone, social media, and email. Create other boundaries on
technology so you can more deeply engage in your relationships and other
areas of life in the real world.
Here’s some solid benchmarks which you can use to adjust your usage:
- Best practice to avoid technology for the first 30–60 minutes of waking
- Best practice to avoid mindless internet use as well as email and social media (i.e., inputs) for first 2–4 hours of waking
- Best practice to avoid smartphone use and internet for 1–2 hours before sleep
- Best practice to keep your smartphone away from your person when you’re with other people (leave it in your car, at home, or in a different room)
Get
in the habit of not always having your cellphone with you, especially
while you’re at home with your family. Very few people experience the
gift of your full and uninhibited attention. Give them that gift. Keep your smartphone away from yourself as much as you possibly can. Your whole life will get better.
3. Recover From People
“Time alone is really essential, to get away and contemplate, think, and wonder.” — Jim Rohn
Just
as you need recovery from work and technology, you also need some
healthy recovery from people. Even if it’s just 20–60 minutes per day,
you need some time to think, reflect, ponder, and plan.
In her book, The Creator’s Code: The Six Essential Skills of Extraordinary Entrepreneurs, Amy
Wilkinson details her interviews with some of the world’s most
successful entrepreneurs. She found that many of them purposefully
schedule time to be by themselves. For example, billionaire Sara
Blakely, founder of Spanx, drives
a fake 40-minute commute to work despite living 5 minutes from work.
She does this to give herself time to “think.” Other people literally
schedule 60-minute “power-hours” in the middle of their day to think
creatively and strategically.
This isn’t about being introvert or extrovert. We all need
time with people and time alone. If you’re not getting at least 20–30
minutes of non-distracted alone time to think big picture or even
specific, you’re not living optimally.
4. Recover From Food
“Eat less food and you’ll get more done.” — Robin Sharma
Your
body, and mind, need to recover from food. If not daily, you should be
fasting from food for at least 18–24 hours on a weekly basis.
When
you fast, or “recover” from food, your body is given the opportunity to
repair and rebuild itself, rather than constantly digesting.
As will be shown, there are a ridiculous number of benefits to regular fasting.
Medically, fasting has been found to rapidly dissipate the craving for nicotine, alcohol, caffeine and other drugs. Neuro-chemically, fasting increases levels of catecholamines — such as dopamine — which elevates your happiness and confidence while reducing your anxiety.
Fasting actually increases your number of brain cells. Here is a short list of some of the scientifically backed cognitive benefits of fasting:
- Short-term fasting induces profound neuronal autophagy (e.g., “self-eating,”), which is how cells recycle waste material, down regulate wasteful processes, and repair themselves. Brain health is dependent on neuronal autophagy. Another study shows that interference of neuronal autophagy prompts neuro-degeneration. Simply put, without the process of autophagy, brains neither develop properly nor function optimally.
- Fasting increases levels of brain-derived neurotrophic factor (BDNF), a protein that interacts with neurons in the hippocampus, cortex, and basal forebrain (the parts of the brain that regulate memory, learning, and higher cognitive function — uniquely human stuff). BDNF helps existing neurons survive while stimulating the growth of new neurons and the development of neuro-synaptic connectivity. Low levels of BDNF are linked to Alzheimer’s,memory loss, and cognitive impairment.
- Evidence suggests that low BDNF is related to depression. Indeed, antidepressants increase BDNF levels. Thus, many doctors believe fasting can reduce depression.
- Fasting reduces the likelihood of having a stroke.
- Fasting reduces the oxidative stress, mitochondrial dysfunction, and cognitive decline that normally results from brain trauma. Research has found that a 24 hour (but not a 48 hour) fast was neuro-protectiveagainst trauma to the brain like a concussion.
- Fasting reduces cognitive stressors that bring about aging, cognitive decline, and chronic diseases.
- Fasting reduces your risk of cancer.
- Fasting increases your longevity and lifespan.
- Fasting enhances learning and memory.
- Fasting elevates your ability to focus and concentrate.
If
you’ve fasted before, you can attest to the radical mental benefits of
fasting. If you haven’t, please start a regular practice of fasting.
Over a period of time, you’ll be startled by the cognitive results.
Other scientifically backed health benefits of fasting including:
- Fasting can reverse binge eating disorders, and help those who find it difficult to establish a correct eating pattern due to work and other priorities.
- Fasting can clear your skin from acne, allowing you to have a healthy vibrant glow.
- Fasting “reboots” your immune system from free radical damage, regulating inflammatory conditions in the body and killing-off cancer cell formation.
- Fasting improves blood pressure levels.
- Fasting improves cholesterol levels.
- Type 2 diabetes has become commonplace in our unhealthy culture. Fasting has been shown to strongly support insulin resistance and lead to an impressive reduction in blood sugar levels.
- Similarly, blood levels of insulin drop significantly, which facilitates fat burning.
- The blood levels of growth hormone may increase as much as 5X. Higher levels of growth hormone assist fat burning and muscle gain, and havenumerous other benefits.
Not
only will your body functioning improve as you fast, but your
decision-making regarding your health and fitness will improve.
Research has found that age-related declines in cognitive and motor abilities(such as physical balance) can be reduced by fasting.
Research has found that a 16-hour fast can reset your sleep cycle. Other research has found that fasting can improve the overall quality of your sleep.
Interesting, research at Yale has found that being on an empty stomach helps you think and focus better. Hence, many people, such as Malcolm Gladwell, purposefully “skip” breakfast so they can better focus on their creative work.
Fasting stabilizes your emotions.
This happens by detaching from the emotional dependence on food, in
addition to removing over-stimulating foods like caffeine, processed
sugars, recreational drugs, tobacco and trans-fatty acids — all of which
negatively effect our emotions.
Research
confirms that being in a fasted state improves focus, memory, and
ability to comprehend information. Put most simply, fasting improves
brain efficiency and effectiveness.
How to fast?
Try
eating an early dinner or late breakfast. It may be difficult at first,
as you likely have an emotional, not physical, dependency on food. The
idea is to eat within a 6–10 hour window each day, and allow yourself
the rest of the day to recover. If you eat meals high in protein and
healthy fats, you’ll be satiated, or full, for several more hours than
if you’re eating carbs, particularly sugary carbs.
If daily doesn’t make sense, try a weekly fast where you either go 18–24 hours on a particular day.
5. Recover From Fitness
It may sound strange, but many people exercise too much.
Like the other areas of their lives, most people seem to prefer quantity over quality.
Optimal
fitness requires lots of good sleep and recovery. Most professional
athletes get way more sleep than you’d expect. They also take many
rest-days to allow for full recovery, so that when they do train, they
can full-engage. To get the best results in your fitness, research has
found that shorter but more intensive exercise is more effective than longer drawn-out exercise. The concept is simple: Intensive activity followed by high quality rest and recovery.
This is true of life, technology, food, and all other areas of life. To quote Dan Sullivan, founder of Stategic Coach, “Wherever you are, make sure you’re there.”
This
whole post is about being present and engaged in life. In order to do
this, you must focus on quality, not quantity. Additionally, you’ll need
to more fully prioritize the essentials in your life.
For
instance, entropy is a concept in physics explaining how everything
gradually declines into a state of disorder, unless you invoke specific
interventions. For example, if you don’t set proper boundaries on your
time, there will be a million things creeping in and slowing you down.
If
you’re serious about living successfully, you must consider the effects
of entropy on your life. All distractions are a reflection of entropy,
which will slow you down. If you want your life to be aerodynamic,
productive, and purposeful, you’ll need to remove as many forms of
entropy as you can. You do this by prioritizing the essential and
removing everything else.
6. Recover From Being Awake
Perhaps even more fundamental than the food you eat, is sleep.
Similar to food, without sleep you will die.
Sleep is essential.
If
you are not prioritizing sleep, your life is a mess. 100%. Yet,
millions ofpeople do not sleep enough and experience insane problems as a
result.
The
National Sleep Foundation (NSF) conducted surveys revealing that at
least 40 million Americans suffer from over 70 different sleep
disorders. Not only that, 60 percent of adults, and 69 percent of
children, experience one or more sleep problems a few nights or more
during a week.
In
addition, more than 40 percent of adults experience daytime sleepiness
severe enough to interfere with their daily activities at least a few
days each month — with 20 percent reporting problem sleepiness a few
days a week or more.
On the flipside, getting a healthy amount of sleep is linked to:
- Increased memory
- Longer life
- Decreased inflammation
- Increased creativity
- Increased attention and focus
- Decreased fat and increased muscle mass with exercise
- Lower stress
- Decreased dependence on stimulants like caffeine
- Decreased risk of getting into accidents
- Decreased risk of depression
- And tons more… google it.
In a non-sustainable way, people try to compensate for their unhealthy sleep by using stimulants, such as caffeine.
Entropy.
Your body, mind, work, relationships, and all other areas will suffer if you try to compensate for lack of healthy sleep.
Research has found that lack of quality sleep relates to lack of quality of life.
It’s really that simple. Your body needs to recover every day. When
you’re asleep, your brain and body restore themselves — allowing you to
think and function better while you’re awake!
Conclusion
If you want to live an optimal life, you need to RECOVER.
You need to recover from:
- Work
- Technology
- People
- Food
- Fitness
- Being awake
If you’re fine being tired, stressed, and sub-optimal, don’t worry about recovery. Continue to focus on quantity over quality.
Unless your recovery, you will never truly be living. You’ll always be half-living, distracted, stressed, and unhealthy.
Comments
Post a Comment