Tired of work and weekends? This 24-hour planning table from brain science experts is for you, thank you for taking it away
Have you ever seen the city night sky at 1, 2, 3, 4, 5, 6 in the morning?
Little A has seen it. In the office building where she works, when she stops downstairs at night, she can always see brightly lit offices filled with peculiar people who only need a little sleep.
In those nights of overtime, she spent her youth, burnt her hairline, and left a circle of friends who clocked in and got off work at 4 o'clock.
In a fast-paced and competitive city, overtime means higher income, greater opportunities for promotion, and the possibility of a better life for the family.
However, over time, she gradually got tired of this life without self.
Tired of work and weekends? This 24-hour planning table from brain science experts is for you, thank you for taking it away
In Japanese, there is a word called "busy kill", which means that you are too busy at work, being driven away by work, too much mental and physical stress, easy to suffer from physical and mental diseases, and thus "killed" by work.
The word is also threatening many young Chinese people.
Xiao A wants to know how to allow himself more time for rest and entertainment and improve his happiness index while the workload remains the same.
- How to give yourself more time to rest?
In this regard, Japanese neurologist Shion Kazawa is very experienced, because he was also a person who was "busy".
"It's ironic that as a neurologist, I was physically overwhelmed by work and mental stress. After my body got worse, I was determined to stop making work the center of my life and to live more of myself. Therefore, I Completely changed the way I allocate and use my time. In other words, I changed myself.”
Combining his personal experience and the latest knowledge of brain science and psychology, he systematized time management techniques and formed a set of "time management techniques".
In "Why Elites Are Time-Controlled", he taught everyone how to maximize the brain and improve work efficiency.
Tired of work and weekends? This 24-hour planning table from brain science experts is for you, thank you for taking it away
Why improve work efficiency? Not to make more money, not to make bosses and bosses happy, but to reduce working hours, get off work earlier, have dinner with family, friends, lovers, have more time for self-growth, and have more enjoyment interests Hobby time.
Now, in the same 24 hours, he does 4 times the workload and enjoys 2 times the entertainment time! Learn these tricks and you can do it too.
Second, please take this most scientific schedule of work and rest!
Although there are 24 hours in a day, the value of time is not equal.
"2-3 hours after getting up in the morning", "after a short break", and "a short time before leaving get off work" are the most focused periods of the day.
Therefore, we can adopt strategies to allocate time around focus.
This is how Kazawa Shion's working day is spent:
7:00-9:00
Invest in yourself during prime time for your brain.
Note that it is a bad habit to get up every morning to browse the circle of friends and watch the news. This information messes with our brains and disrupts the prime brain time in the morning.
If possible, taking a shower is the best, because it will let the "night nerves" that control the body and give the initiative to the "daytime nerves";
In addition, taking the time to exercise will greatly improve your mental state throughout the day. When eating breakfast, pay attention to chewing slowly.
Tired of work and weekends? This 24-hour planning table from brain science experts is for you, thank you for taking it away
9:00-12:00
Focus your time on tasks that require high concentration.
The authors argue that the morning is prime time for the brain, with 30 minutes in the morning equivalent to 2 hours in the afternoon.
So, if you're a typical night owl who wakes up late in the morning, or is generally in poor form in the morning, you may have 100,000 fewer productive hours in your life (assuming you live to be 100 years old).
So don't waste this precious golden time! If you use it to check emails, swipe Weibo, watch Moments... When you come back to work again, it's almost noon, and it's easy to feel guilty and self-blame.
The first thing to do in the morning is to start a "time plan" for the day, list the 3 most important things today, and determine the order of things.
Tired of work and weekends? This 24-hour planning table from brain science experts is for you, thank you for taking it away
Put tasks that require high concentration in the morning; those repetitive and scattered tasks can be concentrated in the afternoon.
Japanese writer Haruki Murakami invented a "canning technique", which is very suitable for those who want to improve efficiency.
Finding a "focus space" that suits you is like shutting yourself in a can, isolating yourself from all outside distractions, and immersing yourself in your work.
It is difficult for office workers to be absolutely focused. You can reduce distractions by wearing headphones and turning your phone to silent mode.
12:00-13:00
At this point, the most effective way to improve your state is to go out to lunch.
Eating out for lunch is not just relaxing, it also stimulates serotonin production. Serotonin is the neurotransmitter in the brain that controls sleep and wakefulness. The more serotonin you have, the more alert your brain is and the more productive you will be at work.
Tired of work and weekends? This 24-hour planning table from brain science experts is for you, thank you for taking it away
13:00-16:00
unfocused time. You can take a nap (20-30 minutes), change places to work, and achieve the purpose of overall restart.
The best nap time is 20-30 minutes, and you must wake up before 3 o'clock; in addition, methods such as increasing dopamine and norepinephrine through 10-minute exercise can also improve concentration.
This time is also used to deal with scattered chores.
16:00-18:00
In the last sprint working time, due to the secretion of "norepinephrine", another round of small peaks in work efficiency can be reached.
This period should not be wasted. Many people use it to scan their mobile phones and fish. In fact, doing important work at this time will also be effective.
18:00-19:00
Appropriate aerobic exercise can help the brain "restart".
Tired of work and weekends? This 24-hour planning table from brain science experts is for you, thank you for taking it away
19:00-21:00
The second prime time of the brain, "self-investment".
If you are a writer, invest in writing; if you want to be able to speak fluent English, invest in English; if you want to get along better, invest in communication; if you want to improve your blush in front of people, invest in speech...
In short, invest in areas of your expertise or areas that need improvement.
21:00-23:00
Relax time.
Make a list of things to do, like watching a movie, listening to music, getting a massage, etc.
But don't eat anything!
If you eat before going to bed, the blood sugar level is still relatively high within 2 hours after falling asleep, and it is difficult to secrete growth hormone.
Growth hormone is a "fatigue-busting hormone". If the secretion of growth hormone is insufficient, it is difficult to completely eliminate fatigue. When I woke up the next day, I was still exhausted.
Tired of work and weekends? This 24-hour planning table from brain science experts is for you, thank you for taking it away
23:00-7:00
Make sure to sleep for more than 7 hours to help the body secrete "melatonin", and you will be energetic the next day.
What do you think about before you go to bed, what kind of person you become. Before people go to sleep, they will enter a state of "psychological suggestion". The things we think about before going to bed are more likely to enter our subconscious mind. So, don't think about those painful things, think more about positive and positive things.
You can think of a "funny thing that happened today" before you go to bed. Do this regularly and "happy memories" fill our brains. Looking back, the past life was all happy and joyful, making our life full of happiness.
In this way, waking up at the same time every morning, going to bed at the same time every night, and doing the same things at the same time when you are awake can maximize your brain function.
Tired of work and weekends? This 24-hour planning table from brain science experts is for you, thank you for taking it away
- These tips can help you feel refreshed throughout the day
①. Rest in time before feeling tired
Human concentration is limited, and taking a break before feeling tired can restart our concentration.
We can use 15 minutes as a paragraph to arrange work and rest.
In Hollywood blockbusters, there is usually a formula: 15 minutes of intense and gorgeous gunfights and drag racing, followed by a romantic love scene. This arrangement is to help the audience relax their tense nerves.
This principle tells us that after every 15 minutes of focus, we can give ourselves a short break.
Tired of work and weekends? This 24-hour planning table from brain science experts is for you, thank you for taking it away
Playing on the phone at this time will make the brain excited, and you will not be able to rest at all, but will be more tired. Therefore, "closing your eyes and resting your mind" is a better choice.
By analyzing human brain waves, scientists found that when we open our eyes, the brain waves are dominated by beta waves, which are high-frequency brain waves. When you close your eyes, low-frequency alpha waves begin to appear in your brainwaves. Alpha waves are relaxing.
Therefore, simply closing the eyes blocks the input of visual information and puts the brain into rest mode.
Work for a while, take a break, work for a while, and relax. It is a very important principle to grasp the rhythm of work and take proper rest before feeling tired.
Tired of work and weekends? This 24-hour planning table from brain science experts is for you, thank you for taking it away
②. Use the "time-limited work technique" to obtain the second wave of peak hours
There are two peak hours in the working process of a day, one is in the morning and the other is before get off work.
Using the "time limit method", we can take advantage of two peaks of work: it works by making the body secrete norepinephrine "to increase efficiency.
This is a substance secreted by the brain in emergency situations, it can make the concentration highly, enhance the learning ability, and make the brain exert its highest function.
This is done by agreeing on the next task just after the deadline for the job, before the job starts.
For example, today you have a report to complete. Under normal circumstances, we would not actively want to write a report.
It's 4:00 pm, you think, why don't you relax first? However, although this is temporarily relaxed, I have to work overtime at night.
Therefore, you can give yourself an external force.
Before you start writing the report, arrange a movie, buy tickets in advance and make appointments. (Or make an appointment for a meal, make an appointment with KTV, or make an appointment with the King of Glory) When you are in a period of fatigue around 5 o'clock, when you think that you have no way to work overtime today, and you have to go to work, you will try your best to complete the report as soon as possible.
Tired of work and weekends? This 24-hour planning table from brain science experts is for you, thank you for taking it away
③. Use the "Complementary Rest Method" to improve the quality of rest
Now, more and more people feel tired. Why? Because our brains are always working without rest.
When you are working, you use it to rack your brains; when you are resting, you use it to look at your phone. Always use it excessively, and of course you will get tired.
So, be sure to allow yourself to do something completely different when you're off than when you're working!
Do things differently on weekends than on weekdays:
People who do technical work or research work, and who rarely have contact with people, should invite relatives and friends to communicate on weekends;
Those who usually have to deal with people at work should try their best to create "alone time" on weekends and enjoy being alone.
Tired of work and weekends? This 24-hour planning table from brain science experts is for you, thank you for taking it away
People who work are people who stare at the computer. Don't look at the phone when you have a break. You can really feel rested by listening to music, taking a walk, and doing sports.
In this regard, someone said, "I also know that exercise is very good and important, but I am already very tired from working every day, and I have no motivation at all to work.
In fact, this is a misunderstanding of thinking.
From a medical point of view, exercise is the most reasonable way to eliminate fatigue. Exercise can promote the secretion of "growth hormone", which has the functions of eliminating fatigue, improving immunity, repairing cells, promoting metabolism, and anti-aging.
And after exercise, people's sleep will be more fragrant and heavier. The higher the quality of sleep, the easier it is to recover from fatigue.
Therefore, the more tired you are, the more you need to exercise, and only exercise can "cure tiredness with tiredness".
Tired of work and weekends? This 24-hour planning table from brain science experts is for you, thank you for taking it away
"A person who abandons time will also be abandoned by time." When we have to work overtime often, we should try our best to improve our work efficiency and give ourselves more time for rest and relaxation.
Sprint in the morning, relax in the afternoon, sprint before get off work, and relax in the evening. Using brain science methods to rationally arrange your time, you can also get easier and easier.