1. Create routines. Make a habit of, well, sticking to habits. Choose actions like writing emails at a certain time or hitting the gym after work, and try to do them daily. Soon that routine will happen on autopilot.
2. Get enough sleep. Whoever coined the phrase “I’ll sleep when I’m dead” didn’t have all the facts straight. Not getting enough Zzz’s could hinder productivity at work, so try to get those recommendedseven to nine hours of snooze time !
3. Wake up earlier. If still able to squeeze in enough sleep, try extending the day by getting up an hour earlier — when it’s still quiet and there are fewer distractions.
4. Step away from the inbox. Incoming emails can be a nuisance. Make a habit to only check the inbox at certain times of the day to avoid getting sidetracked with requests and responses.
5. Make a daily to-do list. Stay away from huge to-do lists. Instead, create a daily list of realistic jobs to tackle, like folding laundry, scheduling a doctor’s appointment, or paying the cable bill. Break up big goals into micro-tasks, like going to a yoga class over getting six-pack abs, or writing a page over completing a thesis. Soon, the small things will add up to big accomplishments.
6. Make a to-don’t list:Bad habits are just as significant as good ones. So make a list of things not to do because they make you unproductive. (We’re staring at you, Netflix.)
7. Don’t multitask. Our brains aren’t wired to juggle too much at once, and we can work nearly twice as fast if we do one thing at a time . (And nope, we’re not talking LOST time-travel.) . So remember those childhood manners and finish tasks one at a time.
8. Silence the phone. When it comes to getting stuff done, sometimes silence is key. Turn off the cell phone ringer — that’s what voicemail is for!
9. Take a midday workout break. Can’t fathom cleaning the bathroom? Or having writers’ block? Working out during the day could actually boost productivity, so the time spent exercising could actually help us get more done later .
10. Stay healthy. Just like… don’t get sick. (It may be easier said than done.) But health and productivity go hand in hand, so be sure to maintain good health habits, like washing up after hitting the gym !
11. Do those MITs. Nope, this isn’t college talk. MIT stands formost important tasks, and it’s a way to highlight the items that matter most on that to-do list. At the start of each day, write down a few things that must get done.
12. Hit inbox zero. Sort every email once that inbox is open. Respond, file, draft, or delete. Keeping the inbox clean is key to staying organized and on point.
13. Brainstorm. Take some time to sit and get those creative juices flowing. Without distractions, brainstorming may be the way to come up with killer ideas in record time.
14. Keep a pen and pad on hand. Make like Richard Branson and carry something to catch any useful thought that may come to mind. Get really creative and go DIY style.
15. Shut off social media. Sayonara, Facebook, Twitter, and Pinterest. Social media can be a huge time-suck. Studies have found that it can take up a significant chunk of time at the office, and may even predict lower grades in school. Let’s unpin that.
16. “Eat the frogs.” We swear it’s a real term. Do the task you’re least looking forward to first to get it out of the way. (No guarantees Prince Charming will emerge.)
17. Slow down. Read. This. Slowly. Getting stuff done isn’t always a matter of making it to the finish line first. Take time to reflect, brainstorm, and recharge.
18. Track time. Take a day to record how much time is spent writing emails, reading blogs, texting, etc. We may be surprised at how much time certain activities (ahem, browsing Pinterest) take up every day.
19. Don’t bounce around. Box off a specific amount of time for every task. Assign a chunk of the day for one project, and once that time is up, move on to the next mission.
20. Look back. Schedule some time every week to see what was accomplished and if that schedule needs tweaking for the following week.
21. Tune out. Those headphones will help tune out any distractions. Plus, others may be less likely to interrupt if they see we’re plugged in.
22. Set triggers. Leave reminders around to help remember what needs to get done. Place bills that need to be paid or books to be read out in the open. Stick reminders on the fridge!
23. Eat well. What we scarf down for lunch may do more than satisfy hunger. Certain foods, likesalmon, almonds, and carrots, can give us a much-needed boost of energy. So forgo the take-out and be picky at the cafeteria!
24. De-clutter. Get rid of anything in the way that may cause distractions. Put away the dishes, fold clothes, and get rid of excess papers on the desk.
25. Say no. Don’t stretch yourself too thin — learning to say no keeps us focused and may even ward off sickness.
26. Take a break. Carve out some quality “you” time to keep a balance between the busy world and the rest of the day.
27. Download help. Still need to get sh!t done? Luckily, there’s an app for that.
- Write down your goals.
- Create a fitness action plan.
- Devise a desirable reward.
- Set a completion date.
- Enter a competition.
- Enter a competition amongst your friends.
- Plaster motivational quotes all over your house.
- Write “Every Day is a New Battle” on your bathroom mirror.
- Post your favorite fitness role model on your refrigerator.
- Post your favorite fat picture on your refrigerator.
- Type “Your Character is your Destiny” on your screen saver.
- Type “Get off your Fat Butt” on your screen saver.
- Practice core strength by using a stability ball for a chair.
- Rollover and do some crunches in-between emails on your stability ball chair.
- Buy a nice wardrobe that will fit you in two months.
- Donate all your fat clothes to Salvation Army.
- Moderate your strict eating with a fat meal once a week.
- When eating your fat meal, look at the body type of other people who eat fat meals daily.
- Buy some fitness magazines.
- Read some “how to” fitness articles.
- Join a fitness web blog.
- Read transformation stories.
- Pray and thank God for the amount of weight you’ve already lost.
- Make a supportive fitness group.
- Hang around fit friends.
- Surround yourself with people and things that promote a healthy lifestyle.
- Find a running partner.
- Inspire your own partner to run with you.
- Create fitness goals with your partner.
- Make a workout and diet log.
- Personalize your journal by adding inspirational quotes and pictures.
- Document your progress: weight, body fat, and blood pressure.
- Attend a bodybuilding/fitness show.
- Talk to competitors and pros that live for fitness.
- Ask your role models what motivates them.
- Take a chance and email your role model off their web site.
- Take a supplement for physical gains as well as a mental ‘placebo’ effect.
- Drink some coffee.
- Drink more coffee.
- Date someone more fit than you.
- Date someone who inspires you.
- Date someone you want to look really good naked for.
- Shave your body so you can see all your muscles.
- Tan your body so you can see all the lines and contours of your muscles.
- Tan your body at the beach so that people with really nice bodies can inspire you.
- Hire a trainer.
- Become a trainer.
- Humble a trainer by knowing more stuff than him/her.
- Look like a trainer.
- Buy new athletic shoes.
- Buy a new workout outfit.
- Buy clean, new, and comfortable socks.
- Wear really bright colors to the gym.
- Take a group exercise class.
- Take a spinning class for really intense cardio.
- Take Yoga or Pilates class for variety and core strength.
- Drink an energy drink.
- Plan a vacation where you have to wear a swimsuit.
- Read Lance Armstrong’s biography.
- Envision your workout during your warm-up.
- Focus on the workout, one set at a time.
- Beat yourself up with weights for even getting de-motivated.
- Conquer your negative thoughts by pushing your body into painful consciousness.
- Experiment on how much you can make yourself sweat.
- Make it a goal to be the fittest person in the weight room - or any room for that matter.
- Test your max on pushups and pullups.
- Post the Krispy Kreme’s calendar on your wall.
- Post Monica Brant’s calendar on your wall.
- Watch Ronnie Coleman videos.
- Read articles by Arnold Schwarzenegger.
- Buy a home exercise bike or treadmill.
- Become the inspiration amongst your friends.
- Help someone who is very overweight or wants to gain muscle.
- Visit my web site: http://www.mariakang.com/.
- Place your alarm clock across your bedroom so that you have to get up to turn it off in the morning.
- Place your athletic shoes right next to your alarm clock.
- Place a quote right next to your alarm clock that says: “Today you are closer to the person you were meant to become.”
- Alarm your cell phone to give you daily reminders to eat, work out, and give gratitude.
- Volunteer your time with people who don’t have full function of their bodies.
- Volunteer your passion for fitness at a YMCA.
- Look up new, healthy recipes to cook.
- Search for new, healthy restaurants to eat at.
- Observe the body type of the people at restaurants you shouldn’t eat at.
- Read one of Mike Mahler’s Aggressive Strength Training Articles on Bodybuilding.com.
- Learn a new exercise technique like Kettlebell training.
- Turn off your TV and run.
- Buy a new MP3 player or iPod and put some high energy workout songs on it.
- Buy new workout devices like a heart rate monitor or pedometer.
- Work out at a different gym.
- Work out at a different time of day.
- Work out using all new exercises.
- Vary your cardio by incorporating High Intensity Training.
- Say a prayer for power right before you train.
- Say a prayer for performance right before your set.
- Say a prayer for pain during your set.
- Say a prayer for persistence after your set.
- Say a prayer for positive action after you train.
- Action After You Train.
- Read articles on Bodybuilding.com.
- Shop for supplements, videos, and books on Bodybuilding.com.
- Get passionate enough to write an article for Bodybuilding.com. You know what motivates you. Quit reading and make it happen.