Category Archives: health

Powering Through Projects

We’ve all been in a situation where we had a lot of work to do and not enough energy to do it. Whether it’s college papers or projects at work, sometimes you just have to trudge on through and get things done for a deadline even if it kills you. Here are a few quick tips and ideas to maintain your energy levels and power through those projects like a champ.

Stay hydrated

This is a fairly obvious tip and one that a lot of gurus are already promoting, so I won’t stay on this one for long. Sometimes all you need is a glass of water to get rehydrated, and you’ll feel much more awake. If you often get too busy and forget to have a few glasses of water throughout the day, set a reminder on your phone or smartwatch to keep yourself hydrated.

Maintain a regular sleep schedule

Being mindful of your circadian rhythm can make a big difference in how you feel throughout the entire day. Go to bed and wake up at the same time every day, and try to get between seven and nine hours of sleep each night. Make bed time non-negotiable, and do whatever you have to do to make yourself get up in the morning. If you have a hard time getting out of bed on time, Jocko Willink has some brilliant ideas for making yourself get up.

Sleep is a very deep topic to study, and everyone is unique. At the end of the day though, we all need enough sleep to stay healthy and function at our best. If you’re interested in digging deeper into the importance of sleep, I recommend the book Why We Sleep by Matthew Walker, PhD.

Make bed time non-negotiable, and do whatever you have to do to make yourself get up in the morning.

Eat something

If you’re the type to get intensely focused on your work, you might tend to skip meals. As tempting as it might be, don’t skip breakfast in the morning or cut corners by eating junk food like Pop-tarts or donuts. Sugary foods will only give you a temporary boost that will be gone as quick as it came. Eat healthy, and eat regularly to maintain your energy levels throughout the day.

Don’t eat anything

This point might sound like the exact opposite of what I just mentioned, but hear me out. You can still eat, but it might be a good idea to put off your meals or rearrange your schedule. We all know that feeling of lethargy and sleepiness after a big meal. The digestive process can sap a lot of energy and leave you feeling lethargic for a while, especially if you eat something heavy and unhealthy. Eat light, healthy meals that are easy to digest to avoid feeling bloated and sleepy.

If you’re already eating healthy but still feeling sleepy after your meals, consider changing up your schedule so that your meal times don’t come before or in the middle of working hours. Some people even find intermittent fasting routines helpful for avoiding eating during work hours.

And of course (as common sense hopefully tells you already) you should always consult your doctor before making any significant changes to your diet.

A change of scenery

It can be hard to stay focused in certain environments. If you’re working at home, you might be distracted by all the chores you need to get done around the house or all the mediums of entertainment at your disposal. If you’re at your work office, your coworkers might keep stepping in for small talk. Whatever distractions you face, sometimes the best way to make yourself get something done is just to do your work somewhere else where you don’t have anything else competing for your attention. Work in a place that is dedicated to productivity, such as a library or study center. Go to a café where you have nothing else to do and no friends around to talk to. Everyone has different preferences and pet peeves, so find a place that works for you and makes it easy to stay focused on the work at hand.

Get some sunlight

Sunlight plays a significant role in our sleep cycle. It’s one of the cues that helps our bodies know when it’s time to be awake and when it’s time to start winding down for the day. Wake yourself up by getting some direct exposure to sunlight in the morning. If you can, do your work outside or next to an open window to allow for direct sunlight exposure. Even a quick fifteen-minute walk during lunch break can help you feel much more awake and energized after being cooped up inside all morning.

Exercise

Regular exercise can be beneficial for lots of reasons. If you have a hard time falling asleep at night, going to the gym might help exhaust you enough to fall asleep at a decent hour. If you feel groggy in the morning, an early workout can get your blood pumping and help you feel alert and energized.

In addition to your regular exercise routine, some brief physical activity when you’re feeling sleepy or lethargic during the day can help clear your head and get you reenergized. A short walk outside might help you brush off that afternoon grogginess at work. And if you’re really getting sleepy, an intense set or two of burpees or jumping jacks will wake you right up. You’ll almost never be so tired that some burpees can’t wake you up!

You’ll almost never be so tired that some burpees can’t wake you up!

Take a nap

If your schedule and environment allow, a quick power nap can give you a great energy boost to get through the rest of your day. A nap cannot replace a proper sleep schedule, but it can be a great compliment to one, or at least help you power through a temporary lack of sleep for a big project. For more information on the art of napping, I recommend this article from The Art of Manliness.

Use coffee for a temporary boost

As you may have read in this previous post about coffee, caffeine is usually not a great idea. However, it might be useful as a temporary boost in particularly demanding circumstances. If you’re going all out for a few days to finish a big project or burning the midnight oil to meet a deadline, caffeine might be useful to keep yourself going for those last few hours before you inevitably crash. Used in conjunction with a power nap, caffeine can be used for a strong temporary energy boost. Simply chug a cup of coffee and immediately crash for a brief power nap. When you wake up in twenty minutes or so, you will not only be reenergized from the nap, but the caffeine should also be kicking in for an extra boost. Caffeine is not a good long-term solution or a healthy addition to your regular diet, but it can be very effective when used strategically.

Try the Pomodoro Technique

The Pomodoro Technique is a time management technique developed by Francesco Cirillo. It is designed to help you get work done in short stages or bursts of productivity followed by short periods of rest. To use the Pomodoro Technique, set a timer for twenty-five minutes. During those twenty-five minutes, get as much work done as you possibly can. When the twenty-five minutes of work is over, you get five minutes to rest and do whatever you want. After five minutes of rest, set the timer for another twenty-five minutes of work, and repeat the process as necessary.

You might find setting a short timer and knowing that there is an end in sight very motivating. Or you might find that you just needed the timer to get yourself started and think a five-minute break is completely unnecessary once you get the ball rolling. Experiment with different lengths of time to find a cycle that helps you get the most done.

Conclusion

You probably noticed that a lot of maintaining energy levels comes down to being healthy and consistent in day-to-day life. Eating healthy, sleeping on time, and exercising regularly are important to just about every aspect of life. However, there are times when even the healthiest among us have to rely on a few life hacks to power through projects in trying circumstances. Stay healthy and hack wisely!

roasted coffee beans

Why You Should Quit Coffee

I know it sounds terrible, but hear me out. Do you really need coffee? Some of you just gave an emphatic and whole-hearted YES! before you even finished reading the question, but let’s stop and be honest with ourselves. Why do we even like it so much? Some coffee tastes pretty good, but some of us don’t even drink it for the taste. For a lot of people, coffee is an acquired taste. For one reason or another, many of us made ourselves like it. Some of us probably started drinking it because we wanted the caffeine boost. Others of us started drinking it because it was cool or popular, and we didn’t want to feel left out. To be blunt though, neither of those are good reasons to obsess over a drink.

Don’t be a coffee snob.

The coffee shop culture is what started turning me off about coffee at first. I used to be quite interested in coffee. I started drinking it in high school and really got into it in college where two good friends of mine worked in coffee shops and further encouraged my caffeine craze. I also liked to make my own coffee with a French press and enjoyed trying different brands and roasts. I had had enough coffee to taste the difference between the cheap stuff and the quality stuff. A cheap cup of Maxwell House or Folger’s instant coffee was no longer satisfying to me. I would settle for cheap coffee if necessary, but I was starting to think of my palette as too refined to be satisfied by low-quality coffee.

And things only got worse when I moved to a new job where I worked with some serious coffee drinkers. My coworkers were the kinds of coffee “connoisseurs” who took pride in tasting the difference between an average cup of joe and high-quality coffee. While these coworkers were otherwise wonderful people, seeing how proudly addicted to coffee they were made me realize that I had once been on the brink of becoming a bit of what I call, for lack of a better term, a coffee snob.

By coffee snob, I mean the kind of person who goes out of his way to let you know that he has a refined palette. I mean the kind of person who takes pride and sometimes might even seem boastful about his addiction to coffee. Coffee snobs are the kind of people who “can’t live without their morning cup of coffee.” They are the cringy hipsters wearing beanies and giant headphones and sipping overpriced coffee in some no-name café while they shop for more plaid flannels from a brand you’ve never heard of on their MacBooks.

Okay, they don’t all look like that, but you know who I’m talking about. And while I was never really in danger of becoming one of those people, I realized that I had been in danger of foolishly obsessing over something that wasn’t important.

If you’re a coffee snob, allow me to be blunt and give you some tough love here. You’re not that cool, and no one is impressed by your refined taste for exotic toasty bean water. Coffee is just that. It’s toasty bean water, and while it may taste good, it’s not something you should be finding your cultural or social identity in. There’s nothing wrong with enjoying a nice hot cup of bitter brown bean sludge once in a while, but don’t let it be more important to you than it should be. Coffee is just a beverage.

Get more sleep!

Drinking coffee for the caffeine boost is at least understandable. We wake up early and we feel groggy, so caffeine seems like a good fix. We get sleepy at work around 2 pm, so another cup of coffee seems like an effective way to get through the rest of our shift. After a while, we build a tolerance for caffeine, which means we need more coffee to get the same stimulating effect. We create a vicious cycle in which we constantly feel a need for coffee and continue to waste more time and money on it. We end up trapped wasting our money on coffee we wouldn’t have needed if we had just slept enough in the first place. Coffee is not a healthy way to deal with our sleepiness. The real ground-breaking solution is to get enough sleep.

I’m not a scientist or doctor, and I don’t want to get too technical, but suffice it to say that adequate sleep is extremely important for all areas of mental and physical health. If you are drinking coffee to cope with inadequate sleep, then the most important advice I can give you is this: make adequate sleep a non-negotiable priority. Forget what Arnold Schwarzenegger said about sleeping faster or what your favorite politician or business tycoon claimed about doing just fine on four to six hours of sleep. Sleep is vital to our health. No one is immune to the detrimental effects of inadequate sleep or the long-term damage it has on our minds and bodies, and no amount of coffee can prevent or reverse the damage caused by inadequate sleep.

Caffeine does not actually help you in the long term. It makes you feel temporarily more alert by preventing your brain from receiving adenosine, the chemical that makes you feel sleepy. Normally, adenosine slowly builds up in your brain throughout the day. The more the adenosine builds up in your brain, the sleepier you feel. Adenosine in conjunction with your circadian rhythm should keep you on a good, natural sleep schedule.

Caffeine keeps you awake by blocking your brain’s adenosine receptors so that adenosine cannot gradually build up in your brain and make you feel sleepy. In the mean time, adenosine is still being produced but has nowhere to go since the caffeine is blocking its receptors. Later, when your body processes the caffeine, the receptors it was blocking are suddenly wide open, and the adenosine that previously had nowhere to go floods in and causes the crash you feel after the coffee wears off.

How quickly or slowly a person’s body processes caffeine is largely up to genetics. Thus some people seem almost immune to the effects of caffeine and can sleep like a baby after having coffee only an hour before bedtime, while others might not be able to sleep after a cup of coffee they had several hours before bedtime. If your body processes caffeine slowly, then the coffee you drink throughout the afternoon could be one of the reasons you don’t get adequate sleep.

When we understand what coffee does to our brains, we can see that it is not a permanent or wise solution to sleepiness. It does not solve the root problem of our fatigue and can often end up making things worse by creating a vicious cycle of sleep deprivation, overcompensation, and caffeine dependency. If you’re interested in the importance of sleep and the effects of caffeine, I highly recommend the book Why We Sleep by Matthew Walker.

Save yourself some cash.

I’m not one of those guys trying to sell you a book about how giving up your daily latte will make you a millionaire, but giving up coffee actually can save you some cash. If you’re an avid coffee drinker who buys a cup at Starbucks every morning, you could save a lot of money each month by forgoing the fancy brew. You spend more on coffee by getting it from a café than you would by brewing it at home or using up the Folger’s in the breakroom at work. Even a plain cup of black coffee can cost several dollars at a café. Multiply that by about twenty workdays per month, and you’re talking some serious cash.

If you’re not quite so rabid for coffee, you might not end up saving a ton, but you could still save a good bit. I usually made my coffee at home in the mornings and only bought from a café a few times a month. By cutting out coffee, I save around twenty or thirty dollars per month. That’s not crazy money, but twenty or thirty dollars can be helpful when you’re on a small budget.

How do I quit coffee?

If you are thinking about quitting or cutting back on coffee consumption, you might be in for a bit of a challenge. If you’re addicted to caffeine, you will likely experience withdrawal symptoms by quitting cold turkey. It’s important to know yourself and accept your weaknesses before you try to quit or cut back. Some people might have the self-control and willpower to cut back a little at a time. Others would be better off quitting cold turkey because they would be too tempted to give in and brew a pot of coffee every time they feel a craving for it.

If you know you don’t have the self-control to drink coffee in moderation, I recommend quitting cold turkey. One good way to stay motivated is to visualize your progress by crossing off each day on a calendar or planner. You might also consider keeping a journal of the challenge and how you’re improving. It’s also helpful to create accountability. Tell your friends and family that you’re cutting back or quitting coffee. Decide on some consequences you agree to pay if you fail. Make a post on your blog or social media account to hold yourself accountable to your friends and followers. And most importantly, eliminate temptation by removing coffee from your home.

If you have sufficient self-control, then you might be able to cut back incrementally. I started cutting back on coffee by limiting myself to one cup each day. I failed here and there, especially if a coworker brought in coffee or offered to buy, but most of the time it wasn’t very hard to limit myself to one cup per day. More recently I decided that I didn’t want to feel dependent on even a daily cup of coffee. I eventually decided that once the bag of coffee I was using ran out, I just wouldn’t buy any more.

I’m not writing this article to say that coffee is terrible and that no one should ever drink it. I still enjoy a good cup of coffee myself, but I don’t think that it’s wise or healthy to be addicted to it. A lot of us would benefit from taking a good honest look ourselves, our health, the things we value, and the kind of performance we should expect of ourselves and to what extent we should allow a simple beverage to control our lives.


What do you think about coffee culture? Please feel free to share your opinions and coffee quitting anecdotes too!