The typical 9-to-5 workday just isn’t designed for us to be super productive. It might have worked okay when most jobs were physical labor, but not in today’s world where we mostly work with our minds.

This might seem obvious when you see how poorly many people perform, how reliant they are on caffeine, and how disengaged they are.

Most people even hate their jobs!

And now, there’s a ton of scientific evidence to back this up.

The Illusion of the 8 Hour Workday

The countries that get the most done don’t actually work 8 hours a day. In fact, the most productive countries have the shortest workdays.

People in places like Luxembourg work about 30 hours a week (around 6 hours a day, 5 days a week), and they earn more money on average than those working longer hours.

And that’s just the average person. What about the super-productive folks?

While some people, like Gary Vaynerchuck, say they work 20 hours a day, many highly successful people I know work between 3 and 6 hours a day.

It really depends on what you want to achieve in life. Gary Vaynerchuck’s goal is to own the New York Jets, and he’s okay with not spending much time with his family.

That’s fine for him because he’s clear about his priorities.

But you need to be clear about yours too.

If you’re like most people, you probably want a good income, doing work you enjoy, with a flexible schedule.

If that sounds like you, then keep reading!

Quality Vs. Quantity

“Wherever you are, make sure you’re there.”

— Dan Sullivan

Most people’s workdays are a mix of slow-paced work and constant distractions like social media and emails.

They’re not really working at their best. It’s like they’re just going through the motions because they have plenty of time to get things done.

But if you want to achieve great results, you need to be different.

Instead of just being busy, you need to be fully focused when you’re working and fully relaxed when you’re not.

Why do anything halfway?

This same idea applies to exercise.

Research shows that short, intense workouts are more effective than longer, easier ones.

It’s all about pushing yourself hard and then getting quality rest and recovery.

Most of your progress actually happens during the recovery phase. But to truly recover, you have to push yourself to your limits during your workout.

This idea of short, intense bursts also works for your job.

The best work happens in focused sprints, usually lasting 1-3 hours. But this has to be “deep work” – no distractions, just like a hardcore workout.

The interesting thing is, your best ideas often come when you’re away from your desk, “recovering.”

To get the most out of your work: spend 20% of your energy on the actual work and 80% on recovering and improving yourself.

When you recover well, you grow.

When you keep sharpening your skills, your work gets better and has a bigger impact.

This is what experts call “deliberate practice.”

It’s not about doing more work, but doing it smarter.

It’s about being strategic and focused on results, not just being busy.

One study found that only 16% of people get their creative ideas at work.

Most people get them at home, while traveling, or during leisure activities.

Even a Samsung executive agrees that the best ideas don’t come from staring at your computer screen.

Here’s why your best ideas often come when you’re not working:

When you’re focused on a task, your mind is locked onto that specific problem. But when you’re not working, your mind wanders freely.

While driving or doing something fun, the things around you can trigger memories and thoughts.

Since your mind is jumping between different ideas and times – past, present, and future – your brain can make surprising connections related to the problem you’re trying to solve.

That’s that “eureka!” moment.

Creativity is all about connecting different parts of your brain. It’s a process you can get better at.

So, the takeaway here is simple:

  • when you’re working, focus on your work.
  • When you’re not working, disconnect completely.

By giving your mind a break and actually resting, you’ll have more creative breakthroughs.

Your First Three Hours Will Make or Break You

A psychologist named Ron Friedman says the first three hours of your day are the most valuable for getting things done.

He told Harvard Business Review, “Usually, we have a window of about three hours where we’re super focused. We’re able to plan, think, and communicate really well.”

This makes sense for a few reasons.

First, there’s sleep.

Research shows that our brains, especially the prefrontal cortex, are most active and creative right after we wake up.

While we sleep, our subconscious minds wander and make connections.

So, when you wake up, your brain is ready to tackle challenging tasks.

Your energy levels are also highest in the morning.

That’s why the best time to do your best work is in those first three hours.

I used to work out first thing in the morning, but not anymore. I found that it actually drained my energy, leaving me feeling worse than before.

Nowadays, I wake up at 6 AM, and walk to the office where I work.

During that walk, I drink a 250-calorie plant-based protein shake that has about 30 grams of protein.

Turns out, that’s a good idea!

An expert in nutrition recommends having at least 30 grams of protein for breakfast.

Even Tim Ferriss, in his book “The 4-Hour Body,” says to have 30 grams of protein 30 minutes after waking up.

Protein-rich foods keep you feeling full longer because they take longer to digest.

They also keep your blood sugar stable, preventing those mid-morning hunger pangs.

By the time I get to the office and set up, it’s about 6:30 AM.

I then spend a few minutes praying and meditating, followed by 5-10 minutes journaling.

This helps me get clear on what I want to achieve for the day.

I’ve found that journaling about my dreams is a great way to get into a super focused state.

So, I write down my big goals and what I want to achieve that day.

Then I just let my thoughts flow onto the page.

Usually, it’s stuff like people I need to get in touch with or ideas for projects I’m working on.

I try to keep this journaling session short and sweet.

By 6:45 AM, I’m ready to dive into whatever project I’m working on, whether it’s writing an article, creating pinterest pins, designing client’s work, or something else.

Starting work this early might sound insane, but I’m amazed at how easy it is to work for 2-5 hours straight without distractions.

My mind is super sharp at that time.

Plus, I don’t need any caffeine or anything to keep me going.

Around 11 AM to noon, my mind needs a break, so that’s when I hit the gym.

Research shows that working out with some food in your stomach is actually better.

So my workouts are way more effective now than when I used to exercise first thing in the morning.

After my workout, which is a great way to refresh my mind, I can usually work for a few more hours if I need to.

But honestly, if I’ve really focused during those 3-5 hours before my workout, I’m usually done for the day.

Protect Your Mornings

I know this schedule won’t work for everyone.

For example, single parents with kids might not be able to do this.

We all have different situations to work with.

But if you’re at your best in the morning, you’ve got to find a way to make it happen.

This might mean waking up earlier than usual and taking a nap in the afternoon.

Or maybe it just means focusing really hard as soon as you start working.

A popular strategy for this is the “90-90-1” rule, where you spend the first 90 minutes of your day on your most important task.

And no, that doesn’t mean checking emails or social media!

No matter what, protect your mornings! It’s crazy how many people schedule meetings for the morning. That’s the worst thing you can do for your productivity and creativity.

Save all your meetings for the afternoon, after lunch.

Don’t even look at social media or email until you’ve had your 3 hours of focused work.

“Mornings are for creating, not consuming”.

If you don’t protect your mornings, a million other things will eat up your time.

People will only respect your time as much as you respect it yourself.

Protecting your mornings means you’re basically unavailable during those hours.

Only a real emergency can interrupt your focus time.

Mind-Body Connection

What you do outside of work is just as important for your productivity as what you do during work hours.

A 2016 study found that regular exercise can slow down brain aging by as much as 10 years. Lots of other research has also shown that people who exercise regularly are more productive at work.

Your brain is part of your body, so if your body is healthier, your brain works better too.

If you want to be at your best, you need to think about your whole life, not just your work.

You’re like a system, and when you change one part, it affects the whole thing. Improving one area of your life can create a positive ripple effect in other areas.

This is like the butterfly effect, and it’s the basis of the book “The Power of Habit.”

If you start one good habit, like exercising or reading, it can positively impact other parts of your life and eventually change everything.

What you eat and when you eat it affects how well you can focus at work.

Getting good sleep (which is easier when you wake up early and work hard) is also super important for performing at your peak. So, instead of just managing your time, you should focus on managing your energy.

Schedule your work around when you’re most productive, not just based on what’s considered “normal.”

Don’t Forget to Psychologically Detach and Play

Taking a break from work is super important if you want to stay energized, focused, and healthy.

It’s called “recovery,” and it’s all about reducing stress and strain caused by your job.

One way to recover that’s getting a lot of attention is called “psychological detachment from work.”

This basically means completely disconnecting from work-related activities and thoughts when you’re not working.

Taking a break from work is crucial for both your physical and mental health, and it also helps you be more engaged and productive when you are working.

But surprisingly, few people actually do it. Most people are always checking emails and thinking about work.

Millennials are even worse, often bragging about being available for work at any time.

But research shows that people who detach from work experience:

  • Less fatigue and procrastination
  • More engagement at work, feeling energized and focused
  • Better work-life balance, which directly affects your overall quality of life
  • More satisfying relationships
  • Better mental health

Take that break! Disconnect from work when you’re not on the clock. Your mind and body will thank you.

When you’re working, give it your all and be fully focused.

But when it’s time to clock out, disconnect from work completely and dive into the other aspects of your life.

If you don’t detach from work, you’ll never be fully present or engaged, whether you’re at the office or at home.

You’ll constantly feel stressed, even if it’s just a little bit.

Your sleep will suffer, your relationships won’t be as deep, and you won’t be as happy.

Besides, research shows that having fun is super important for being productive and creative.

Just like your body needs a reset, like with fasting, your mind needs to reset from work to do its best work.

So, step away from your desk and enjoy the other amazing things in your life.

For me, that’s spending quality time with my siblings.

Stuart Brown, who founded the National Institute for Play, has studied how play can drastically improve all aspects of our lives, from personal happiness to relationships, learning, and even a company’s ability to innovate.

It’s like Greg McKeown said, “Highly successful people see play as essential for creativity.”

In his TED Talk, Brown said that play actually makes your brain more flexible, adaptable, and creative.

Nothing gets your brain going like play does!

There’s a growing body of research that shows how important play is for our brains and social skills.

Here are some of the brain benefits of play:

  • Better memory and focus
  • Easier language learning
  • Creative problem-solving skills
  • Improved math skills
  • Better self-control, which is really important for staying motivated and achieving goals

And here are some social benefits:

  • Learning to cooperate and work with others
  • Developing leadership skills
  • Finding ways to resolve conflicts
  • Controlling impulses and aggression

Having a balanced life is key to performing at your best.

The Tao Te Ching, an ancient Chinese text, talks about how being too extreme in one direction or another is wasteful.

The goal is to find balance.

Listen to Brain Music or Songs on Repeat

Ever listen to a song over and over again to help you focus?

There’s a reason it works.

In her book “On Repeat: How Music Plays the Mind,” psychologist Elizabeth Hellmuth Margulis explains that repetitive music helps you get lost in the song, which stops your mind from wandering (save that wandering for when you’re not working!).

Lots of successful people, like the founder of WordPress, authors Ryan Holiday and Tim Ferriss, and many others, listen to the same song on repeat to get into a flow state.

Try it out!

You can use this website to put YouTube videos on repeat:

I usually listen to classical or electronic music (like video game soundtracks).

Some that work for me are:

These days, I mostly use Focus@Will (I have no affiliation).

Categorized in:

Personal Development