From the Inside Out

On this blog, I sometimes write about interesting, but completely useless information. Well, that’s not happening tonight! Tonight’s post will improve your productivity, make your life easier, and give you more time to watch those Dr. Phil episodes you’ve been dying to see (if you’re into that kind of thing).

Thanks to Howcast.com, you now have access to the secret method of how to flawlessly fold a t-shirt in two seconds flat. Just think about all the time you will save after doing laundry or when packing for your next trip. What used to take roughly 4-6 seconds can now be done in only two by simply following the easy instructions in the video below — whew, what a relief! It’s fabulous, darling.

And yes, you can thank me later.

I’ve been running on a very limited supply of sleep during the last two weeks. Those who know me may be thinking it’s nothing new. I don’t get much sleep normally. However, this is decidedly worse. I will NEVER, EVER combine a major marketing launch with an SNL show again! My brain is foggy, and I’ve gone into “autopilot” mode — numbly checking off the action items as they are done. What I really want to do is curl up and go to sleep, but instead I fight through it and try to be productive.

With that in mind, I came across the perfect article tonight, “Top 10 Ways to Stay Energized”.

“Aha!” I thought, “How fortuitous. It’s exactly what I need right now.”

Lifehacker.com put together 10 of the best ways to jumpstart your brain and get back into a productive groove. So, in case your week has been anything like mine, I’m sharing these newfound tips:

10. Make your own energy products.

If you’re going to resort to a brick of grains and protein to give you short-term “power” or “energy,” you may as well have it be cheap—and tastier than those foil-wrapped roofing tiles. Same goes for re-hydrating drinks, which can be easily mixed at home. Foodie extraordinaire Alton Brown has recipes for three different home-baked bars, as does About.com’s Sports Medicine section. Of course, there’s always the free stuff flowing from the tap for true replenishment.

[NOTE FROM LAURA: Hmm...if you're too tired to get sleep, then you probably don't have time to make your own energy products. I barely have time to eat, so this isn't going on my list.]

9. Listen to brain-stretching music.

Among other tips offered up by software programmer Brad Isaac for beating “brain drain,” the exhaustion that comes from sustained concentration, is working a little Mozart or Bach into your playlist. There’s no overly hook-y melody to pull your mind away, and the harmony of so many instruments together relaxes your mind. Strings and brass not your thing? Try the non-intrusive, up-tempo ambient of Groove Salad.

[NOTE FROM LAURA: I recommend the Vitamin String Quartet. Check 'em out. Good stuff.]

8. Deal with job burnout.

Even if you’re generally happy with your job, the people you work with, and the work you’re doing, small annoyances and responsibilities can build up over time, until a dark, angry cloud hangs over you seven and a half hours per day. Seriously—feeling overwhelmed by your tasks was the second most frequent response in our poll on energy zappers. The Simple Dollar blog recommends scheduling an immediate vacation to take care of piling-up home stuff and set your mind free. Web Worker Daily suggests finding a new project. However you handle burnout, keeping an even head about your job gives you a lot more energy to spend on stuff that’s a lot more fun.

7. Schedule around your energy peaks.

Writer and speaker Michelle Dunn describes herself as “very organized,” but there are times of the day she just can’t be productive. So when she’s about to hit a lull—like right after lunch—she schedules errands and tackles non-thinking tasks, and otherwise schedules around her energy. Of course, not everybody can just run off to Target whenever they’re feeling blah, so 43 Folders honcho Merlin Mann explains subtle ways to work inside your schedule.

6. Get outside—even if it’s cloudy.

Even if you live in one of those areas with perma-gray skies for two-thirds of the year, getting outside every day can give you a vitamin D boost and the resulting mood and energy improvements. The National Institutes of Health recommends getting 10 to 15 minutes of sun each day, and a layer of sunscreen if you’re getting more. Even better, you get away from the screens, voicemails, and low-level humming of the office.

5. Crank out some morning exercises.

You know those mornings where you have to get right up and do something with a deadline? The groans about coffee and sleep fall away, and you usually get it done. Give yourself a now-now-now pushup cycle right after your breakfast, and you might just shake off your sluggish self-doubt and get moving. If you’re looking to get more out of your morning time, personal trainer Dan Boyle offers a two and a half minute core routine that’ll definitely leave you aware that you’re awake.

4. Eat the right nutrition mix.

Sugar and bread give you a quick jolt of energy, but ultimately result in an insulin-powered crash later in the day. Too much meat doesn’t give you enough of the quick-firing stuff. Balancing out your lunch, instead of just eating leftover pasta, can have a big impact on your day, according to the Harvard School of Public Health Nutrition Source. As Lifehacker guest editor (and current io9 editor) Annalee Newitz puts it:

“Remember, carbs come in fruits and veggies as well as grains. And you can get protein from meat, dairy, fish, eggs and beans (like soy or pinto). The perfect lunch might be veggies with fish (mmm, nicoise salad, anyone?), and the best snack an apple with a little cheese. It’s also not a bad idea to keep the heavy meals for morning to ensure better sleeping patterns.”

3. Put your senses to work.

If you’re stuck at work after a rough night, chances are you’ll be staring at a hypnotizing screen or look-alike paperwork and finding it hard to stay awake. WikiHow suggests a multi-sensory assault on your tired self. Try scenting yourself awake with some essential oils of (or just strong scent of) peppermint or rosemary, or target the alertness-sparking stress points like your earlobes and the skin between your thumb and forefinger. Keep yourself a little chilly, and try to move around a bit—it’s your best shot at not having the boss notice you haven’t said a word since 9AM.

2. Switch from venti to smaller caffeine doses.

Slamming half a carafe of coffee to get alert and productive is kind of like pounding a six-pack to get social and funny—you’re going to miss your mark, in often painful ways. Research suggests that small, frequent doses of caffeine—like tea breaks, caffeinated mints, and even chocolate—do a better job of keeping your brain from feeling fatigued than jitter-inducing java. Of course, if you’ve got the willpower and patience, you could also just drink half-cups of coffee more frequently.

1. Master the power nap.

Taking a nap isn’t calling it quits on getting energized—it’s just running a quick defrag on your neural drive and rebooting. We’ve covered the ins and outs of napping pretty thoroughly here, but if you need a quick take-away, try the Boston Globe’s comprehensive cheat sheet. If shut-eye alone can’t bring you back, try a coffee-charged caffeine nap.

Larry Niven states that “everything starts as somebody’s daydream.” Yet many people view daydreaming as an unproductive waste of time. I heartily disagree with their assessment. Daydreams inspire creativity. They also provide a relaxing escape, a “mini-vacation” of sorts where you can release your tensions.

According to an article on WebMD, psychologists estimate that we daydream for one-third to one-half of our waking hours, although a single daydream lasts only a few minutes. These short daydreams offer many benefits. Happy couples tend to daydream about each other when they are apart. This mental connection helps couples maintain their relationships. Daydreams can also help curb anxiety when dealing with conflict. Have you ever replayed an argument in your mind? Oftentimes, we go back and respond differently in our daydreams, playing the argument over and over again. According to the experts cited in the article, this type of daydream enables you to improve your effectiveness in dealing with the person in the future, and it reduces knee-jerk reactions.

Some experts even state that you can decode your daydreams to better understand your mindset and pinpoint needs that you may be neglecting. For example, if you daydream about winning American Idol, you may feel undervalued and desire recognition. If you daydream about a romantic situation, you may desire your significant other to be more attentive or you may be subconsciously mulling the traits you seek in your next partner. Those who daydream about quitting their jobs to become beach bums tend to be bored and desire new creative opportunities. Their “escape” dreams are triggers that something be missing in their lives.

I tend to daydream about the things I want to accomplish. I envision it happening and visualize how I will overcome the obstacles standing in my way. I truly believe these daydreams help me achieve my goals. Remember, “everything starts as somebody’s daydream.” Even the dramas that have been penned by my hand all started as daydreams. It’s like watching television — all I have to do is write it down as the scenes play out in my head.

I also have to admit that I have the “escape” dreams. I’m not sure what that says about me. I don’t think I’m bored. Maybe I am missing something, or maybe I simply want to escape from the stress and find a place where I can do the things I am passionate about, the things that enable me to use my creative skills. Or maybe I need professional help? Who knows?

The next time you daydream, don’t feel guilty about it. Indulge those dreams. You may actually be doing something incredibly healthy for your mind, and you may gain some insight into your deepest wants and needs.

To quote Aerosmith…dream on!

Franklin D. Roosevelt once said, “You have nothing to fear, but fear itself.” Maybe this is the mantra that people should repeat over and over again in their heads before they attempt a task they fear. How many of you remember the television series, Fear Factor? It was a reality show where contestants had to face the things they feared in order to win a $50,000 cash prize.  I was always amazed that people would volunteer for the show. I watched them eat rotten eggs and pig brains. Some people even placed their heads in a box with live tarantulas and snakes. It’s insane, but what’s even more amazing is that — according to the statistics — these activities are feared less than public speaking!

Personally, I can relate to this feeling. The thought of speaking in front of a group used to paralyze me with fear. It was odd. I could stand on stage and act in front of hundreds of people, but when I had to give a presentation, a sense of dread (and sometimes panic) would take hold.

For many people, public speaking can cause great anxiety — the heart begins to beat rapidly, mouth goes dry and voice begins to shake. It’s not pretty. Those of us who have experienced these feelings can easily understand why people don’t want to go through that type of an ordeal again.

The good news is that you can overcome it. I now speak in front of large groups at industry conferences and make regular presentations during the course of my work week. The dread and anxiety are gone — and most of the time, I really enjoy the experience.

If you struggle with a fear of public speaking, here are 5 steps to help you silence your fears forever:

• Always Be Prepared: Advance preparation can help you overcome nervousness when speaking to groups. It doesn’t matter if it’s a presentation to your boss or a keynote speech in front of hundreds, being well prepared can help you feel more relaxed and confident. You don’t need to script every word, but you should have a general outline of the facts and the key points you want to make. You should also take the time to research your audience and understand their needs. This helps you avoid questions you can’t answer and ensures that your content will be appropriate for your audience. By covering all the bases, you can increase you chances of success and minimize many of the common failures and mistakes that are typically made during presentations.

• Practice Makes Perfect: This is a mistake that many people tend to make. Many corporate executives and political candidates hire speaking coaches to help them prepare for important speeches and presentations. They don’t just show up one day and speak. They have fine tuned the presentation by practicing it many times before they give it. The more you practice, the more confident you will become. A few helpful tips for practicing are:
  • say the speech out loud
  • look into a mirror to see how you look when speaking — watch for distracting gestures and be sure you have a pleasant expression
  • use a tape recorder or video camera to study how you sound
  • practice with a friendly audience like your friends or family — it’s one of the best ways to simulate the experience of speaking in front of a live audience

• Embrace Your Audience, Don’t Fear Them: By now you’ve probably heard the various approaches for reducing your fear of the audience. The most popular approach is to visualize everyone naked or in clown suits. To be completely honest, that never worked for me. I don’t want to look out and see a room full of naked people. It’s not comforting - it’s gross. And, I’ve always thought clowns were a bit creepy.  As a result, I prefer to use the positive approach. Almost everyone in the audience wants to hear what you have to say - that’s why they showed up. They want you to do a good job, and they want you to succeed. You just have to realize that the audience is usually on your side. When you can think of the audience in a more positive manner, it’s easier to speak to them, and becomes more like talking with your friends.

• Join a Speaking Club: Organizations like Toastmasters International can help you overcome your fear by letting you practice in a non-threatening and supportive environment. Toastmasters will teach you the tools to become a skilled speaker. It’s time well spent. You won’t regret it.

• Relax Before Speaking: Before going on stage, take a few deep breaths to calm your nerves. At this point, you should smile and have fun.  If you’ve followed these steps, then you’ve already done the hard work. It’s your time to shine. Just step up to the plate and hit that home run, you earned it!

When you face your fears, you grow stronger. Eventually, you will look back and wonder what you were so scared about in the first place.  Simply follow these steps.  It won’t be long before you achieve your goal of pain-free speaking, and then you can honestly say that fear is not a factor for you.