Why some days you're productive and other days you crash and burn

Do you struggle with staying productive consistently?

I work with a lot of clients who know how to be productive, avoid procrastination, and the tips and tricks they need to use to get things done. But they still struggle some days with their productivity. Why is that? 

There is something else going on that a lot of books and teachings don’t talk about, because it’s connected to a different world of study of why some days you’re productive and some days you crash and burn.

There are some days that you feel pretty good, feeling like you are riding this wave of emotion, thinking “I feel great and I’m doing fine.” But sometimes something happens and you get triggered. This trigger leads to a reaction from your body. This can be something like a boss saying something, or having a request come in. It could also be related to your family. All types of things can be triggers, either big or small. This trigger can cause you to go up into hyperarousal. This can be you getting anxious, or jittery, as this is going into your sympathetic nervous system.

Sometimes when people are up in this state, they can be productive, but it’s usually an intense productivity. And depending on the person, you could be up in that state for minutes, hours, or days. But eventually you will crash and come back down into the parasympathetic nervous system, or hypoarousal. This is where the feeling of “crash and burn” comes into play. 

What does “crash and burn” look like?

“Crash and burn” can look like different things for different people, but it is usually an apathetic state where you don’t feel like doing anything. You might not feel like getting out of bed, you might not feel like tackling your to-do list, even though you put it together the day before when you felt fine.

It can be confusing to you to find yourself in this “crash and burn” state, especially when you were so productive the day before, and it can elicit a lot of emotions. This can range from yelling at themselves to having negative conversations in their head, and then doing whatever they can to get out of that state. But the problem with that, and why it can sometimes feel like a rollercoaster, is they shoot themselves up too far back into hyperarousal, and repeat the process again.

How to maintain your productivity

What we want to do for our bodies is to keep them in what is called “the window of tolerance.” Everybody's window of tolerance is a little bit different, and there are patterns that you can recognize in yourself that will let you know where your window of tolerance is.

For example, you might have a cup of coffee or some type of caffeine that takes you up towards the top of your window of tolerance, but instead of continuing beyond that by drinking more caffeine, you’ll regulate yourself to stay inside that window. There is work to do on yourself so that you are able to regulate or parent yourself, so you are not riding the waves up and down.

Windows of tolerance can change based on circumstances

If you are going through a lot of experiences, sometimes it feels like the window of tolerance shrinks and anything could set you off into the waves of emotion. The window is not a permanent fixture, but instead can change based on circumstances in your life. The window changes, how you respond changes, and even hormones can play a part in the fluctuations. 

So instead of trying to put activities or actions into your life or changing around your to-do list, try incorporating these practices and learn how to keep yourself in your window of tolerance. Because once you know what it looks like and sounds like, you can show your body you are safe and you can understand your body’s reactions.

How to Stop Letting Work Suck All of Your Free Time

Is work spilling into your home life and you don't know how to keep the balance? Try these two tips for finding that work-life balance.

This is the issue of when work starts to bleed into your free time or it kind of sucks all of your free time and you find yourself saying “Why am I working all the time? I could be enjoying myself.” It's that fine balance between wanting to get things done, be productive and make money; compared to spending time with family, spending time with loved ones, friends, enjoying yourself. It can definitely be a struggle in a battle. Let's talk about that.

I was actually talking about this in a Facebook group with a couple of people and both Laura and Jenna commented that this is the specific issue they have. They find that they're more productive towards the evening, but as they're working in the evening, their husband will come home and he wants to spend time with them or time to make dinner and that turns into evening activities that feel like “I don't want to do that” part because I’m still trying to be productive and I actually feel more productive than I'm working right now. And so, it's this tension between the two. Right?

1. Explore when you are most productive

The first tip would be the statement about when we're most productive. And so, are you saying that some people start to get into the mindset of “I'm only productive when _______." “I'm only productive when I have everything on my desk lined up perfectly” or “I'm only productive at night because I'm a night owl.” And so, I will throw that back to you and question it and say like, are you sure you're only productive at 5:00 PM or do you think you're productive at 5:00 PM because that's when you start to realize that the evening is in front of you and you have to get this done because maybe it's a deadline that’s due that night or you're trying to meet a client's needs etc.

Is it really 5 p.m. or could you also do work at 4:00 PM or 3:00 PM. I'm not asking for the extreme here because this is usually the response I get from clients and students and they’re like, “Oh no, I tried to wake up at 7:00 AM one time and do work. I tried to be a morning person once or twice” or whatever it might be.

I say, “Whoa!” Okay, I'm not asking for that kind of drastic change, not like you need to get up at 7:00 AM if you usually get up at 9:00 AM, instead these are minor changes or minor shifts. So, if it usually feels like 5:00 to 7:00 PM is the most productive, what does 4:30 to 6:30 PM feel like? Is it truly 5:00 to 7:00? Is there something built into your day that's happening there? What if you make a slight shift a half hour back which would give you more time in the evening? What does that look like for you? Play with that a little bit right and track it. It goes back to her tracking principles that we've been talking about in other videos. So that's one way to tackle it. Are you sure that, that's the only time you can be productive?

2. Set time limits and boundaries

And then the other tip would be to think about the time limits and boundaries that you're setting in general for tasks. You may find that you give yourself the whole day to get something done, but does it take the whole day or does it only take an hour or two hours or five hours whatever it might be. And so, is it that the evening time is starting to get cut into because you've let the day kind of get away from you, but now you're starting to see like I need to get this task done. I'm going to make it happen. Procrastination is working to your advantage here. What is that expectation there? Can you also then make boundaries with your family?

"I know you all start to walk in the door this time, but can I keep working until 7:00 PM." For example can I work until 7:00 PM and then we will be able to spend time together as family or as friends or whatever it might be, so that they everybody's expectations are clear from the beginning about when you would be working and when you wouldn't be working, so try that too.

Is everybody in agreement that this can be time that you could work and time that you wouldn't work and are you internalizing that too of knowing that it's going to be okay if I don't work from 7:00 PM until the next morning. Can I accept that this is my work time only and this is free time and I'm going to embrace and live in the moment for those moments and enjoy it while I can?

So what do you think? Share below in the comments!

Actually Scheduling out Habits for Better Time Management

It sounds so simple, but hear me out. When's the last time you actually scheduled time for one of the new habits you want to create?

Hi! Caitlin Faas, psychology professor and coach, here back to talk to you about the power of scheduling today. So, last week, we were talking about the idea that tracking our time can be really powerful, but what do you do after you've been tracking your time and you realize there are habits or behaviors you want to change?

Schedule new habits into your day

Well, now it's time to think about, how can I add this to my schedule? You may say, “But wait, I have a schedule. I follow a schedule. I go to work at this time and I do this at that time.” And yes, that schedule is also important. But, what about scheduling the new things you want to add into your day?

For example, think about last evening. What did you think you were going to get done in that evening compared to what you actually got done? I know I'll do this, sometimes I'll say, “Oh, things I want to do tonight include: Dinner, spending time with my husband. I'm also going to make sure I practice my guitar, maybe I can fit a yoga class in there, and I got to make sure I'm in bed before 10 o'clock.” Right? And then, I stop and think, “Wait, all of those things added up together. If I actually map it out, all of those things add up to more time than I possibly have in the evening.”

I need to make decisions moving forward about, “Okay, maybe yoga can happen here and here on this day, but I'm also going to fit in practicing guitar. If I do that for 30 minutes every night at this time, it's on my schedule and I know that it exists.”

Be realistic about how long activities take you

When we go to schedule, knowing how much time something actually takes to do is also part of that strategy. I’ll ask you today, what can you work on scheduling in your day and what's working? What's not working? What's taking more time than you thought it actually took or something that may take less time?

Sometimes we think an activity will take us longer. We say we have something to do on our list and it seems so dreadful. “It's going to take me three hours to be able to sort through all the mail that's been piling up.” But then, when we actually sit down to do it, “Ah! This only took an hour. I don't know why I was building it up so much in my head.”

Stop to think about that today and I look forward to hearing from you what you're dealing with in your schedule. 

How to be Productive When Planning Your Next Trip

Do you ever find yourself frazzled and frantic when getting ready to travel?

I used to feel that way until I started taking control of my plans and being productive about it. This week I wanted to share a quick video where I share three tips you can use as you plan your next trip.

I just came back from a trip, but I'm getting ready to go on another trip, and so I realized that trips can be a big time suck for a lot of people and get people off their usual schedule. Some of the things I do to stay productive and when I asked people on Instagram what they would do, these were some of the suggestions.

1. Create a regular packing list

First would be to make sure you have a regular packing list because often we start to decide what we have to pack and we're not sure of the list of items that we need.How many clothes should I pack and what's the weather going to be like at this new place? Do I have that item and buying items last minute for packing. But, having your go-to list in a document on Evernote or Google Drive to be able to say, “Here's my list of what I need to pack and I'm going to stick to it.” It limits having to overthink about it or having to always repack and decide again for the next trip depending on how much time you have, so consider packing list as the first thing.

2. Make a to-do list for before and after your trip

The second thing is to then think about your to-do list before you go on your trip. There are lots of things I want to do all of the time, right? But as the trip approaches, I start to think about what's realistic for me to complete before I go on this trip. I do a front and back piece of paper. I like my paper lists and I say, “Here is everything that has to happen before I go on this trip and it has to be truly must happen.”

And then there could also be a list of things I would like to get done, but probably may not get done. And then on the back, what will be here are things that absolutely must get done when I return home from this trip.

That helps me balance out the anxiety of feeling, “I didn't get everything done that I wanted to get done before I leave.” Knowing it has to get done for the items on your to-do list, so that's the second thing. So, a packing list and your to-do list before and after your trip.

3. Give yourself time before and after your trip

And then, the third thing I would say is I really make sure now that I protect my time before and after a trip. And so what I mean is, if I'm leaving on Friday for a trip, I make it a point to not do anything the Thursday night before that trip and even though I want to go to my regular social event, hang out with friends, spend time doing a regular activity or going out and about, instead I say, “No. I know I'm going to need this rest time before I drive or before I get on the airplane.” And that helps with those last-minute things especially – even just the rest before getting on a plane or driving in a car. I have extra time to do that and I'm not feeling anxious before my trip.

I've also started playing on the other end of a lot of people do this the day of recovery, so knowing that as soon as I get back, is there anything I could do to make sure I don't have five meetings or extra commitments to take care of right after a trip. It's not always possible, but if you can help it or build in an extra day into your weekend, coming home on Saturday instead of Sunday, that type of thing can help.

Another rule I made for myself which keeps me on track for productivity would be to not travel two weekends in a row if I can help it because I know I need that time to rest and recharge at my own home before I go on to the next trip. That has been a really effective way to help balance out the month, so that I don't end up with four weekends gone in a month and then no time to just be able to rest.

Again, those three things were: Make sure you have an ongoing regular go-to packing list that you use, have a to-do list before and after your trip so it helps keep all the things we want to do manageable, and then protect your time both before and after a trip.

Those are just three tips, but I'd like to hear what else you do to help be productive either while you travel or when you're getting ready to travel. I'll see you next time. Thanks.

So which tip will you use next time you travel? Tell me in the comments or share it on social media!

Why do you Want an Extra Hour in Your Day?

Almost everyone says yes to, "Do you want an extra hour in your day?"

Yes, please. I'll take an extra hour today, tomorrow, and the next day. We can all agree we like the idea of an extra hour in our day. That's why we seek out all the productivity and accountability advice we can stand. We follow people who are talking about productivity and try to learn tricks from the super organized giants out there.

We can also easily dream up what we would do with that extra hour.

Everyone has ideas of what they would do if they had extra time and a lot of them sound like this:

• I would spend more time with my family.

• I would get more sleep (how you can benefit from adjusting your sleep habits).

• I would spend it getting organized for the next day.

• I would watch an episode of my favorite show (This Is Us, anyone?).

• I would spend time on my hobbies again, the ones I keep pushing aside.

But why do you really want to do these things?

One of the big things that is missing from all these productivity conversations is purpose. Most of what I read about productivity says they'll help you find that extra hour...so you can do more work or just MORE, MORE, MORE. Why do we keep saying we need more of everything? (Tweet this thought!)

Let's shift the conversation and talk about WHY we want to be more productive.

When you stop to think about why you want that extra hour, does it get at your core values? For example, if you want to spend more time with family or friends, is it because that's what you value most in your life?

Or is the thought of why you want the extra hour based more on "what you should be doing" or "what others want you to be doing?" These are the types of reasons that make us say we want something - but then we don't follow through. We just flippantly say, "Oh yeah, I wish I had more time," without really thinking about it and delving in. Or we say, "Yeah, I wish I could be like that, all productive and super energized," but we don't really mean it.

Doing the work of figuring out your "why" does take time.

I know, it sounds counterintuitive. And it isn't a magic bullet like some other people talk about when it comes to productivity. But committing yourself to writing down your reasons is important. Having the space to breathe and ponder "why" is one of the first steps to gaining momentum on maximizing productivity. All of those hacks and tricks out there start to fall into place when you get crystal clear on why you want to be more productive. My worksheet on reclaiming your time starts to tap into these issues, so check it out.

So tell me, do you know some of the reasons why you truly want to become more productive?

Is It Time to Reorganize Your Productivity Toolbox?

We all have systems for staying productive.

I'm a big fan of my paper and pen planner. Sticky notes are my friend (both on my laptop and the physical kind). When I'm trying to stick to a new routine, I make a daily tickmark system so I can keep the momentum going. Maybe you send yourself voice memos or keep everything in a Google calendar that sends you reminders on your phone.

All of these are systems within our productivity toolbox. Tools we use on a daily, weekly, monthly, or yearly basis.

But have you ever stopped to reorganize your productivity toolbox?

Sure, you've stopped using a tool before. But you have you deliberately thought about it? One of my "secrets" to staying productive and successful is to reevaluate my systems on a periodic basis. About once a month, I look to see if the tools I'm using are still serving their purpose.

For example, I just switched paper planners with the new year. Last year I used a Planner Pad, which was really helpful for organizing my week and listing daily tasks. This year I got hooked on  Ruth Soukup's Living Well Planner. I love the monthly planning charts and narrowing down "three must do items" every day. I made that intentional switch to a new paper planner.

But then I also stopped to think - how else do I want to track my daily tasks? I've already written about why mental to-do lists hinder progress. I needed a new way dump those mental tasks. So I went searching for a new tool.

I landed on Do.List - a free app for my iPhone. It's insanely simple by keeping track of today, tomorrow, and later tasks. When I check something off my list, a little stick figure dances. Such a simple reinforcer!

It's working for me right now, but I know I might need to move on in a few months.

Productivity isn't all about landing on the "perfect" tool or the absolute best method for everyone. Everyone is different. That's why I'm always searching for new tools and tips to put in my toolbox and share with my students and clients.

Tell us in the comments your current favorite productivity tool!

How to Get Started on Your Next Steps

Feeling some motivation to get started on a big goal, but don't know where to start?

You're not alone this time of year. Millions of people are making new year's resolutions and trying to figure out where to begin. It's really easy to throw around big lists of goals at the beginning of the year.

Maybe some of these resolutions or goals are on your list:

• I want to get organized.

• I want to switch jobs or careers.

• I want to workout consistently.

• I want to travel more often.

• I want to go back to school to finish that degree.

All of these types of big statements feel big and difficult to start.

Let's take the example of switching careers. If you say, "I really want to change my job." My first questions would be centered around helping you to define that goal more clearly. Why do you want to change your job? When do you want to change your job - by the end of the year or in the next month?

Asking questions about your goals helps you find clarity.

Really thinking about you want that goal or resolution to stick helps it become more important and meaningful for you. Sometimes I give up on a goal because halfway to "the finish line," I realize I didn't really want to accomplish that goal at all. Stopping to think about the goal in the first place would have helped me know why I was working towards it.

Detailed questions also help make our goals SMART. Have you heard about SMART goals yet? Specific, measurable, attainable, realistic, and time-bound. Instead of, "I want to change jobs this year," turn it into, "I want to transition into a job that pays me "X amount of money" by June 1st." The statement is no longer vague or unclear. Maybe it isn't more money that you want, but a more fulfilling career. That's why you need to the do the clarity step first to create the SMART goal.

After gaining clarity and making a SMART goal, break it down into tiny steps.

When you make a really big goal, it can quickly start to feel overwhelming. "How in the world am I going to accomplish THAT by THAT date?!" With our job example, it can seem impossible. But that's where we want to just take the next step forward to start to gain momentum.

Six months from now may feel really far away, but what about one month from now? What about next week?

What's one easy, manageable thing you can do in the next week to get closer to that goal?

Is it telling a trusted friend about your goal? I wrote about how to find someone who can help scaffold your development here.

Is it putting it on a big piece of paper to tape to your fridge so you'll see it every day? I know what you're thinking. "Oh that's WAY too easy." That's the point. It's easy. It gets you going and creates some momentum. Once you tackle a tiny step, you can create another tiny step. And keep going from there. Week by week gets easier and before you know it, you're making progress on the goal a month later, two months later, etc. 

Need more inspiration for goal setting? One of my favorite resources is the author James Clear, who has a whole page of articles dedicated to goal setting.

So where are you in the goal setting process? Making a goal, gaining clarity, or working on your tiny steps?

Tell me below in the comments or send me an email so I can help follow up!

Why Your Mental To-Do List Prevents Progress

What lists do you have circling around in your brain right now?

Do you have something you keep trying to remember to get at the grocery store? Or a bill you need to pay before the end of the month? Does your brain keep reminding you to text that friend and then you forget? All of these are examples of mental to do lists.

Keeping mental to-do lists is exhausting.

All the big researchers that study decision making discuss this idea of "cognitive fatigue." You're wearing yourself out when you have to "keep remembering" things over and over again. Think about it. Let's say you want to remember to pay your credit card bill by the end of the month and it is only the 15th. On the 16th, a thought pops up while you're driving, "Don't forget to pay your bill!" But then you say, "Oh I'm driving. I'll have to remember that later." Two days go by. You're watching a movie and think, "Oh! I have to pay that credit card bill by the end of the month." But you don't do anything about it. You just let it keep popping up at seemingly random times.

But why "think" about these things at all?

Yes, of course, you have to pay your bill. But do you have to think about it 100 times before it is actually due? No. You're just wearing yourself out and distracting yourself when you keep mental to-do lists.

So what do I do? I write everything down - old-fashioned pen and paper style. Some of you are rolling your eyes and thinking, "Oh no - not another to-do list fanatic."

And some of you are saying, "I already have written to-do lists!" But hear me out.

Sure, you have a written or electronic to-do list. But does it have absolutely everything on it? I mean everything. If I have a thought about something I need to do - it goes in my planner. No matter how big or little the item. By putting it down on paper, I don't have to think about it again. I don't have to spend mental energy "remembering" to do something. I'm saving my brain from cognitive fatigue.

Writing everything down on an actual to-do list also gives perspective.

Last week I had a student in my office who told me she had "a million things to do" by Friday. She felt completely overwhelmed and stressed out. Totally understandable - we all get like this from time to time! I gave her a piece of paper and had her write down everything she had to get done by Friday. It took her a few minutes. She had three things on the list. Not a million. I didn't have to say anything - she said it herself.

"Okay, I see what you're doing here. The list isn't as long as I thought it was."

Success! Those are the  best moments for me - when a student or client comes to their own conclusion. Instead of feeling the weight of "a million things" that were actually three, but taking up so much space in her mental capacity, she was able to tackle each one separately and accomplish her goals.

Want to read more about decision making and cognitive fatigue? I highly recommend Dr. Cal Newport's book, "Deep Work." Or start with blog posts by James Clear. Lots of great advice and tips in their writings. And try it this week - mind dump everything on paper or electronically. Does it help?

Tell us in the comments below what works for you!

How You Can Benefit from Adjusting Your Sleep Habits

Sleep seems like an obvious piece of our lives, yet so many of us abuse it.

I often get asked questions like, "How are you so productive?" or "Where do you find the time to get everything done?" While there are many answers, the main answer is sleep. I get enough sleep every night and I feel well-rested most of the time. People usually dismiss me quickly as if that is too obvious. I think sometimes they would rather hear me say I drink some magical potion instead of talking about sleep.

I consider myself "reformed" on my sleep behaviors.

I like talking about the power of sleep so much because I have been on both sides of the sleep continuum. I used to say things like, "I can sleep when I die," or "Maybe I don't need as much sleep as everyone else." I would stay up around the clock during college, trying to get more done and to be more successful. But it didn't really work for me. I started to forget large chunks of memories and I wasn't retaining new information. I was gaining weight and feeling stressed out all the time. I didn't know why I felt so tired all the time...which sounds like an obvious statement, but we so undervalue sleep in our society, we actually wonder why we're exhausted when we haven't slept well for months or even years. I changed my behaviors in my mid-twenties and really embraced my sleep "revolution" after graduate school.

Side note - I have never had a medical condition related to sleep. If you struggle with narcolepsy or chronic insomnia, please talk to your doctor. I am not providing medical advice here, just my own examples of what has worked, backed up by research in the field.

Rules I follow about sleep:

• My bed time is 10pm and I wake up at 6am. Every day. Exceptions are rare.

• I start to get ready to fall asleep at 9pm. This includes regular routines such as brushing my teeth, not looking at screens (phones or computers), and generally relaxing.

• Limited caffeine after 12pm. A cup of coffee at 4pm would probably keep me up all night at this point. I stick to coffee and caffeine in the morning.

It took me several months to establish these rules for myself.

Getting one night of really good sleep is not revolutionary. But 300 nights in a row? That changed my life. I do not need my alarm clock in the morning - my body just wakes up at 6am. My 20-year-old self would have been completely baffled that this was possible for me. Persistence and dedication to my rules have really paid off for me. I have a lot more energy, which results in having the energy to exercise, which helped me lose weight and make better food decisions...the benefits all stack on top of each other. For me, I know it started with changing my sleep habits.

Small adjustments are the key to successful sleep habits.

If you are someone who is currently struggling with sleep, trying to follow my rules isn't going to work for you. Those rules took me time. You have your own pattern that you need to find. So I recommend small adjustments at first.

Examples of small adjustments:

• Track your sleep behaviors. Maybe you currently say, "I try to go bed by 12am." But some nights that drifts into 2am and other nights it is 11pm. Do you really know when you're going to sleep? Track it. Fitbits or a simple log next to your bed are helpful for tracking.

• Add an extra half hour to your regular sleep time. Sometimes I hear my students try to make really big goals like, "I usually go to bed at 2am, but I'm going to go to bed at 11pm now!" Whoa, whoa, whoa. That's going to be really hard to stick to on a regular basis. But what if you say, "I'm going to go to bed at 1:30am for three days in a row." Start small.

• Download an app that decreases the blue light coming from your screens. I like F.lux, but there are many options out there. Use it for a few weeks to see if it helps.

• Limit your screen time before bedtime. Keeping your cell phone under your pillow should probably be the first thing to go. Set it aside. I wrote about not having a smartphone at all in a different blog post - it helps my sleep habits.

These are just some small examples. I can't emphasize how important sleep is to me enough. I shout it from the rooftops almost any chance I get! If you want to learn more about the science and research behind sleep, I highly recommend this post by James Clear. The National Sleep Foundation also has several articles about sleep. Understanding how sleep works, making small adjustments, and building on those good habits have been my secret to successful sleep.

What about you? Are you currently struggling with sleep? Or have you found some helpful tips? Share them below in the comments!

The Unexpected Benefits From Giving Up My Smartphone

About eighteen months ago I did the "unthinkable" and gave up my smartphone.

I had been using a smartphone for over five years at that point. And I realized a few things. First, I was always connected, online, and available. I have Wi-Fi at work and home. I didn't really need to be spending $50+ on my smartphone. And maybe I'd even feel better and more productive if I gave it up. That seems obvious, right?

Most people react with horror to the idea that I only have a flip phone.

I get a lot of the same reactions when people find out I don't have a smartphone. They think I never had one and refuse to "give in." But I did give in, for almost five years. Or they think that I must be deprived. Don't worry - I still find a way to watch ridiculous videos on YouTube. I'm still almost always connected, just not 24/7. And I get to control when I am connected. Some people decide that it is nice for me to do this, but THEY could never give up THEIR smartphone. Well, you could. If you wanted to.

Without a smartphone, I can spot someone who is addicted from a mile away.

Most people I meet are addicted to their smartphones. It's something you notice when you don't have one. They get distracted during conversations. They pull it out when they are bored. I'm left standing there, enjoying nature...or trying to be present in the grocery line instead of distracted. I don't wonder where "the time has gone." Or "what just happened" at an event. If you have a smartphone, and don't think you're addicted - I'm here to you that you probably are. Smartphones help feed the "attention residue" problem Dr. Cal Newport writes about. It's hard to get back on track even after "just checking" your smartphone for a second. Or hearing it buzz in your backpack, as many of my students do in the classroom.

I have been building up my ability to "unplug."

Since I've given up my smartphone, I've been able to go for longer and longer times of unplugging. No email, internet, or related distractions (people could call me in case of a big emergency). Sometimes I take just a day. The world does not end. No one needs to talk to me online that desperately (much to my surprise sometimes). I've even gone unplugged for an entire week. And I already wrote about my silent retreat weekend. I'm not sure I could have gone on that trip if I had a smartphone. It's really great to be able to walk away from technology for awhile, as you can imagine. Most people would probably start shaking after an hour. You have to build yourself up to long stretches.

I have found replacements for the parts I really miss.

• I do really miss being able to video chat with my sisters. But I make up for it by intentionally calling them more often. And of course, actually going to visit.

• Texting has just turned into back and forth emails. For people I want to text, of course. If we want to stay connected, we'll find a way.

• I thought I would miss my running app, that tracked every step and told me when to run and when to walk (when I was first starting). But now I just run. Not every run has to be timed or perfect.

• Traveling can sometimes be problematic. I want Google Maps for directions or I want the Yelp app to evaluate a restaurant for me. More often than not, I'm with someone who has a smartphone, so it is fine. But even when I'm alone, I find I figure out the road myself. Printed Google Maps directions left off five steps? I can figure it out!

• I still have a Kindle Fire at home. I use it when I don't want to open up my laptop. But often I find myself saying, "No more screen time tonight." I've had enough. It makes me pick up that book I want to read. Or the craft I want to work on. Or just spending more time petting my dogs. And that feels great.

I don't wonder where the time has gone.

I know where my time is going. I am always trying to be more present. Less distracted. Actually focused on my tasks. Not having a smartphone helps me with those goals. And yes, I still marvel, "that was TEN YEARS ago?" from time to time. But I'm not shocked or startled by it. I'm spending my time the way I want to. I know what year it is and what goals I have for the rest of the year. Yes, Christmas will always be here before we know it. Be present in the mean time.

And maybe eventually I'll return to smartphone land.

Once you have that extra $50 in your pocket, plus phone costs, it is hard to imagine going back. But I can't Uber without a smartphone. I can't Instagram. Most text messages from companies now are links. Eventually, I'll probably have to rejoin the world of the smartphone. And there will be many great things about it. But for now, I'm doing just fine without it. And the best part is I know I can live without it.

Update: I returned to smartphone land after 18 months without one. This blog post continues to be popular with readers, every single day. This wasn’t the only change I made to better my life. Read some of my other tips and tricks here.

How to Really Focus on Your Work

Have you ever had a ton of stuff to do on your task list, but can't seem to get any of it actually done?

It's a common feeling. I feel it myself from time to time. I have these big projects I want to spend more time on, but distractions and other smaller projects keep getting in the way. Or maybe you're a student and you have a big test coming up, but you keep procrastinating instead of studying for it.

Sometimes we need to really, truly focus on our work.

We start to realize that we need no distractions. Maybe you have tried some of these techniques before:

• Going to a coffee shop to work instead of your office or home.

• Hiding your cell phone for a stretch of time.

• Disconnecting your WiFi or enabling an app like Freedom to deter online activity.

• Asking your colleagues or roommates to "leave you alone" for a stretch of time while you work.

• Having a work or study session with a friend to keep you accountable.

All of these techniques can be really helpful. But why? 

Cal Newport calls it the skill of "deep work." When we allow ourselves to focus and spend time really engaging in deep work, we get more done. We're more productive and creative. We feel accomplishment from our work sessions, instead of wondering where all of our time went. I have had several recent session of deep work and I am amazed at what I can accomplish during them.

It makes perfect sense to focus on our tasks, but our world has become so distracting. 

It can take awhile to work yourself up to big sessions of deep work. I recommend trying the Pomodoro Technique to get yourself started. Spend 25 minutes completely undistracted on your task. Whatever you need to do to get rid of those distractions (see the list above). You can build up your time in increments. Soon you'll be spending 90 minutes engaged in deep work.

So what has helped you focus on deep work before? What can you commit to right now for focusing? 

Tell us below in the comments so we can share ideas!

What happens when you get derailed from your goals?

Have you ever made an awesome set of plans and goals?

You made a long to do list. Or finally had that conversation with your parents about your future. Or you declared to the world on social media that you are going to accomplish your goal no matter what. Nothing can get in your way!

And then those plans quickly get derailed.

You have to work over time. Your family plans a surprise that takes up your time. You get sick. Motivation goes right out the window and it feels like you made those plans for nothing. Your long checklist now feels impossible. Sometimes a rough day turns into a rough month or year.

Feeling completely derailed from your goals is a case of "all or nothing" thinking.

Once we get derailed from our goals, it is easy to throw our hands up in the air and say, "Well, I give up." If we don't start our plan exactly on the day or time we intended, we decide to give up on the entire month. Or if we check a few things off our to do list, but ignore the rest for a few days, we crumple the list up and forget about it.

All or nothing thinking is also referred to as black or white thinking. Read more about it in this article. Either "I'm going to accomplish this exactly the way I intended and do it perfectly" or "I won't do it at all." That's too simplistic. We all fall for this cognitive trap sometimes.

Instead, recognize there are may be multiple layers to accomplishing your goals.

Alright, so maybe you didn't get to studying yesterday for that upcoming quiz. But that doesn't mean the whole thing is ruined. Study today - even if it is only for fifteen minutes. Or if you were starting a new sleep habit and got distracted for a few weeks - try it again tonight.

Little habits and actions add up to a lot of change in the long run.

Every action and habit adds up over time, even when you skip a few days or get derailed. The most important part is to get back on track. Don't view the derailment as a catastrophe - just view it as one step. Two steps backwards and one step forward, right? You can even reach out to someone in your life who motivates you and can get you excited again about getting back on track.

Recommit yourself to your goals.

And tell us in the comments - what else has helped you get back on track when you get derailed? 

How Do You Know What To Pursue? Lilies versus Leeches

Do you ever feel like you don't know which projects or passions to follow?

Recently I was watching a great video by Marie Forleo where she featured Dr. Ned Hallowell on her show. They talked about how sometimes we get so busy with so many projects and passions that it can be difficult to sort them all out.

So consider whether the project is a lily or a leech.

According to Dr. Hallowell, a lily is a person or project that is worth it. Something you are really passionate about and excited to jump into. Maybe someone asks you to play in the band on Friday night. You might enthusiastically say yes because it is a lily. Something that you feel is worth it. Sure, it might be a lot of work, but at the end of the gig, you'll say it was completely worth it.

On the other hand, there are leeches, or people and projects that are not worth it. Think about what a leech is - something that sucks the blood out of you. Perhaps an irritating friend asks you for a favor they could do themselves. You regretfully say yes and then wonder why you're doing the favor instead of doing something you love. Leeches take up our time and too many of them distract us from lilies. And not everyone has the same set of lilies and leeches. In fact, one person's leech could be another person's lily!

So choosing lilies over leeches is the way to go when thinking about a new project.

But what if there are so many lilies to choose from?

Many of us struggle with the possibility of too many lilies. Sure, you could play in that band Friday night, or hang out with friends, or help your little sister with her project, or take a new baking course, or...or...or.  Choosing too many lilies means too many flowers in the garden though. Too many flowers crowd each other out and get suffocated. Saying yes to everything means not being able to dedicate enough time to one project, letting it blossom and grow. So choose wisely and prioritize those lilies.

Action Step - Make a list of your lilies and leeches. Which can be eliminated?

Take the action step with me!  What are your lilies and leeches? Can you remove any leeches, which makes more room for lilies?  And can you reduce your number of lilies, so you can focus your energy on the people or projects that matter most?  Post below in the comments so we can share and strategize together!

Why You're More Productive Than You Think (And Just Need Clarity)

So you think you have a problem with productivity.

Almost everyone struggles with productivity.  We want to be superhuman and accomplish all the things all the time! But that's really difficult. When you do finally find the time to work on something important to you, you feel like you're not using your time wisely. And that makes you look into productivity tips and hacks around the web, including finding this blog post. And you get into a cycle of thinking you have a productivity problem.

Yet there are tasks you complete everyday.

Make a list of the tasks you do everyday. What are they? How often do they occur?  Tasks that you actually complete tend to be both urgent and important. I will pay this bill today (important) because it is due by midnight (urgent). I will drive my sister to practice right now (urgent) because she relies on me for a ride (important). I bet you will find dozens of examples of tasks you regularly complete because they are both urgent and important. (Note - If you're struggling to get out of bed or complete anything on a daily basis, please seek out medical care.)

This concept of urgent and important is part of a larger matrix known as the Eisenhower Box, crafted after President Eisenhower's ideas on productivity and time management.  A great visualization and spreadsheet example lives over on James Clear's website.

But the tasks that gnaw at you are the ones that keep getting pushed aside.

These tasks are important to you, but not really urgent. I think I should exercise (no urgency, but important for your health).  My friends mean the world to me (important), so I'd like to call them more often (no urgency). I really want to make a difference in this world (important), but I don't know how to make it pay my bills (not urgent to figure it out).  We all have hopes and dreams of goals we would like to accomplish, from big to small.

So tasks that aren't important or urgent keep getting in your way.

Instead of prioritizing our time for the bigger goals, we get lost in the tasks that are neither important or urgent.  Things like scrolling through all of our Snapchat updates (or other social media).  Binge watching the latest television show (is that really on your bucket list?).  Mostly tasks and things that could actually be deleted or dropped from our lives. If we truly valued them, we would consider them as important as treat them accordingly. Instead, they should just be eliminated from our priorities and goals.

There are tricks for making yourself do the things that are important to you.

Force yourself to make them urgent. Get into the mentality of "I must do it today." Each day adds up to your overall goal. How can each goal be broken down into something that must occur regularly?  "I want to exercise" could turn into "It is important for me to exercise and I must complete it every other day in order to see results." Be specific about your goals and include an accountability partner if it helps you.  A coach can help you target these steps as well.  Anything that can make your goal urgent will help it move into the box of things that actually get done.

Next time you think you have a productivity problem, think of your goals where they fit in the Eisenhower Box.

If your goals need realigned in the Eisenhower Box, do it! 

Now it's time to share. What tricks do you use to make tasks both urgent and important? Please comment below.

Want to get on track and stop procrastinating? Get access to my tips for reclaiming your time with the form below.

How to Create a Productive Summer for College Students

So you've had some time off from school, enjoying sleeping in or focusing on your job without papers to write or exams to take.  It's a glorious feeling, until you start to realize that time is already flying by and you have a list of things you want to accomplish this summer.  How can you possibly be productive with all of these distractions and sometimes unlimited free time?

When I was a student, I would feel the same way.  Often I would stay up late, sleep in, and wonder what I was going to do with my day starting around 12pm.  I would try to set big goals like applying for as many jobs as possible without clear deadlines.  And all too often, I would get sucked into some TV show or something to read on the internet.  My days slipped by and I wondered why I was able to get more done during the school year, when I was really busy.

Sound familiar?  You don’t have to have that kind of summer!  I wish I had followed this advice when I was in college.  Here are a list of three actionable items to help you create the productive summer you want:

1.  Set a consistent bedtime.  Yep, I’m serious.  Going to bed at the same time every night helps you wake up at the same time every day, so you feel well rested and ready to schedule your day.  Sometimes I hear people say, “I want to go to bed at 2am and wake up by 6am so I can be productive!”  That’s not going to happen.  You’re going to keep hitting snooze and then start your day feeling guilty, wondering why you didn’t get up.  Consistent sleep can change your life – figure out what could be stopping you from sleeping at night.

2.  Make your summer goals SMART.  SMART stands for Specific, Measurable, Attainable, Realistic, and Timely.  Instead of saying, “I’m going to apply for as many jobs as possible tomorrow,” make it SMART.  Say, “Tomorrow I will apply for three jobs already on my list by 5pm.”  This makes the task easier to accomplish and gives you a time frame.  Instead of spending your entire morning avoiding applying for jobs, you know that if you complete three (as you said in your goal), you’ll be done for the day.  Then you can cruise YouTube videos without any guilt and prevent the cycle of feeling miserable for not accomplishing anything. 

3.  Use apps to help you focus your time.  Feel like you spend too much time on Pinterest?  Or any other website?  Instead of beating yourself up for getting sucked in, create external barriers.  I have a daily time limit on Facebook for 30 minutes.  No, I don’t track that time myself.  I use an app called StayFocusd, a free extension on my browser.  I get to choose all the settings.  But once my time is up, it’s up.  Something else is preventing me from spending too much time on a website.  No willpower required.

So what do you think of these three tips?  What else has been useful for you in creating a productive summer?