5 productivity hacks - WordPress.com · 5/8/2017 · 5 PRODUCTIVITY HACKS BEYOND DIET, EXERCISE AND...

5 PRODUCTIVITY HACKSBEYOND DIET, EXERCISE AND SLEEP

MARTINA FORGAC

Martina Forgac, TitanExperiment.com

PRODUCTIVITY IS…

“measure of output per unit of input”

= achieving desired outcome with the least effort/in the

shortest time


BACKBONE OF PRODUCTIVITY

“Embodied cognition: the brain and the nervous system exist in the context of the body

as a whole.”

• Diet

• Exercise/movement

• Sleep

• Mindfulness


5 EASY-TO-USE TOOLS FOR HIGHER PRODUCTIVITY

• Outsourcing

• Removing distractions

• Sharp focus

• Chemistry

• Adding 1-2 hours to your day


1. OUTSOURCING

• Rules:

• Prune – automate – outsource

• Outsource when someone/something can make it with less cost/effort AND you can do

something of higher value

• Examples in personal life

• Household (robots, people)

• Shopping (RedMart, HonestBee, Amazon, iHerb, …), subscriptions

• Virtual assistants (GetFriday, Efficise, …)


2. REMOVING DISTRACTIONS

• Environment

• Snacks

• Main source of distractions: your phone

• Notifications

• Offline mode

• Monochrome screen


3. THE ULTIMATE FOCUS HACK: POMODORO + BRAIN.FM

Pomodoro technique

• Pick priority task, block appropriate time

• 25work - 5break - 25w - 5b - 25w - 5b - 25w - 20b; repeat



Tips for Pomodoro

• Use app, e.g. Brain Focus

• Remove distractions

• Don’t follow ideas that pop up, just write them down

• It’s intense, so it can be mentally exhausting (try one Pomodoro cycle before

and one after lunch)



• Altering brainwaves through sound

• “When a temporal regularity is present in the environment,

neuronal oscillations can synchronize (i.e. entrain) to this external

rhythmic stream. This is operationalized by appropriately biasing

the high excitability phases of ongoing neuronal oscillations so that

they align with the events in the stream”

• AI generated, uses 3D audio

• Personalized – adjusts content based on feedback

• Focus, Relax/Meditation, Sleep


4. CHEMISTRY – HELPING THE WETWARE

• Nootropics & supplements

• ?Legal in Singapore?

• *racetams, Aderoll, Modafinil, Qualia, …

• Definitely legal & available

• Caffeine

• L-theanine

• Others brain supporting supplements


4. HELPING THE WETWARE – THE USUAL SUSPECTS

• Caffeine : Coffee

• “…improves reaction time, wakefulness, concentration, and motor coordination.”

• Binds to adenosine receptors + works on ANS

• Considerations: Good vs. bad coffee; slow vs. fast metabolism, impact on sleep, habit

• L-theanine : Tea

• Binds to glutamate receptors, increases other neurotransmitters (incl. GABA)

• 1+1=3

• Synergy for alertness, attention, and task switching


4. HELPING THE WETWARE - OTHERS

• CILTEP

• Inhibits PDE-4 enzyme, increases cAMP

• Dopamine Brain Food

• Neurotransmitter responsible for confidence, assertiveness, and motivation

• Pyrroloquinoline Quinone / PQQ

• Mitochondria, BDNF (long term memory, higher thinking), NGF, neuroprotection

• Lion’s mane mushroom

• Increase NGF (up to 500%), neuronal proliferation, neuroprotection + repair of injured brain

and nerve cells


5. ADDING 1-2 HOURS TO YOUR DAY

• How much time do you spend thinking about, preparing and eating food?

• Change in mindset

• Change in biology


5. ADDING 1-2 HOURS TO YOUR DAY

• Bulletproof coffee

• Good coffee, butter, MCT oil (or substitute with good coconut oil)

• Mental clarity, sustained energy, don’t need to think about food

• Fasting

• Water fast, intermittent fasting, fasting mimicking diet, …

• Regularity makes it easy

• Keto (fat) adaptation

• Bonus: Health benefits (e.g. cancer), longevity, saves money


SUMMARY : TEST 1-2 THINGS THIS WEEK

• Try brain.fm (free trial) for sharp focus

• Try monochrome display setting on your phone to minimize distraction

• Try caffeine + l-theanine combo

• Try bulletproof coffee to remove hunger and get better focus

• Try virtual assistant (free trial)


5 productivity hacks - WordPress.com · 5/8/2017 · 5 PRODUCTIVITY HACKS BEYOND DIET, EXERCISE AND...

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