Since I started One Thing for Me a Day, I have become more attentive to changes in my physical and emotional state. The morning routine of meditation, a high protein breakfast, and 30-minute exercise has boosted my mood, energy, and productivity. Last Sunday, I started the day at 6 a.m., a few hours earlier than my usual wake-up time, because I needed to be at a drama shooting location. My husband and I are lovers and partners who support each other in pursuing our interests. He is an actor and commercial model and I am his manager and interpreter. Due to the unusual wake-up time, I felt groggy. To change how I felt, I meditated for 20 minutes.

At the drama location, we both performed with high energy levels. Once the job was over, I felt a lack of energy and motivation to carry out my One Thing for Me a Day. Well, I still meditated and walked for 10 minutes. So, I ordered a pizza as a reward. The pizza didn’t help change my mood. I was frustrated at myself. My husband comforted me and we watched Project Runway together and went to sleep. Today, I feel refreshed and motivated again!

Dr. Josh Davis, the author of Two Awesome Hours, emphasizes the importance to productivity of sleep, exercise, and food. Neuroscience research reveals that we have limited mental energy, and every activity spends this energy. The brain is reasonably stingy with energy and resists any change because change demands more energy. Habits on the other hand operate on autopilot mode, spending less energy. For the strategic use of our energy, we need to prioritize the most important activities, such as activities that we want to turn into new habits.

Here is the gist of the productivity tips I learned from Josh Davis’s book, Two Awesome Hours:

1. Sleep 7~9 hours. If tired, nap for 10 minutes.
2. Drink a medium-sized coffee to enhance your concentration. A proper amount of caffeine improves mood and attention whereas too much caffeine causes anxiety and nervousness. Note that caffeine takes 30 minutes to kick in. Add fat (e.g., cream) to extend the effect of caffeine.
3. Do a 10~40-minute cardio exercise two hours before your most important work. By stabilizing blood sugar, exercise optimizes brain function.
4. Prioritize the most important work.
5. Eat more protein and fat and less carbs (e.g., potatoes, white bread, whole wheat bread, white rice, instant oat porridge). Carbs are effective in quickly boosting mood and attention. However, the effect lasts for only about 15 minutes. Protein and fat increase attention and memory for a much longer time.

Getting enough sleep is critical to our mental and physical health. Sleep recharges our energy. A lack of sleep makes us start the day on low energy. The time of sleep also seems to matter. When I get up before 8 a.m., regardless of how many hours I slept, I still feel out of it. Our biological clock is difficult to change.

Further, a lack of proper sleep triggers a vicious cycle of unhealthy habits. When we are tired, we turn to high-carb food and sweets. The brain wants a quick energy boost. The body digests carbs and sugar quicker than protein and fat. Carbs raise blood sugar, which in turn raises serotonin and dopamine levels, quickly lifting mood and energy. However, this effect is brief. To manage blood sugar levels, the pancreas produces insulin. Blood sugar drops rapidly. Then, we feel tired and crave more food. After I changed my breakfast to a high protein meal, I stay full until dinner and experience no drowsiness after eating.

Please like my page and find your own inspiration: https://www.facebook.com/pg/onethingformeaday/