We’ve all heard of the circadian rhythm, which is the 24-hour cycle or body clock that tells us when to eat, when to sleep, when to wake up, etc. But few of us have heard about the 90-to-120-minute ultradian rhythm, which is a period or cycle that is repeated during a 24-hour day.
Throughout the day, your energy waxes and wanes, which is what Josh Kaufman calls Energy Cycles in his awesome book, The Personal MBA. “The implicit assumption of time management systems is that every hour is fungible—equivalent to any other. Nothing could be further from the truth: all people are created equal, but all hours are most definitely not. Throughout the day, your energy level naturally cycles up and down.”
Kaufman points to the ultradian rhythm as described in The Power of Full Engagement: managing energy, not time, is the key to high performance and personal renewal(yay, another addition to my reading list!) by Jim Loehr and Tony Schwartz. “The ultradian rhythm influences bodily systems, controlling the flow of hormones throughout your body. When your energy is on an upswing, you’re capable of focusing deeply and getting a lot accomplished. When it’s on a downswing, all your mind and body want to do is rest and recover. There’s nothing abnormal about these changes in energy during the day, but we often act as though being on a downswing is somehow a problem that needs to be fixed.”
Most people resort to hacking a downswing with caffeine or sugar, but the truth is that taking a break is much better, and doing so is neither a sign or laziness or weakness, it’s simply human nature. Thus, Kaufman says that we need to pay attention and understand our natural Energy Cycles so that we can perform at our best in a consistent way over time.
In order to do this, he suggests four ways to work with our bodies instead of against them:
1. Learn Your Patterns. “Use a notebook or calendar to track how much energy you have during different parts of the day, as well as what you’re eating and drinking. If you do this for a few days, you’ll notice patterns in how your energy waxes and wanes, allowing you to plan your work accordingly.”
2. Maximize Your Peak Cycles. “When you’re in an up cycle, you’re capable of getting a lot accomplished, so plan your day to take advantage of that energy. […] Carve out a 3-4 hour block of [creative work… and] plan the most important meetings during the up cycle.”
3. Take a Break. “When you’re in a down cycle, it’s better to rest than attempt to power through it. Rest and recovery are not optional—if you don’t rest now, your body will force you to rest later, either by cycling down longer than usual or getting sick. During a down cycle, go for a walk, meditate, or take a 20-minute nap. Relaxing on the down cycle can restore your energy, allowing you to take full advantage of the next up cycle.”
4. Get Enough Sleep. “Sleep deprivation results in a prolonged down cycle, which gets in the way of getting things done.”
While none of these points are Earth-shattering and we somehow already were aware of them, Kaufman points on his webpage, “Useful advice often sounds boring, but acting on that advice can produce amazing results.”
TODAY: Carry a piece of paper with you all day and write down your energy levels. Notice the times you feel most energetic and the ones when you’re falling asleep or can’t concentrate. Notice the time(s) when you function best to tackle certain tasks.
FUTURE: Start adapting your schedule (if you are able to do so) to coincide with your ultradian rhythms. That way you’ll be as productive as possible during an upswing. And during a downswing you can fully rest and recover to be fully prepared and energetic to tackle on the next upswing.
Know someone who needs to learn about the ultradian rhythms? Please share this post via email, Facebook or Twitter, thank you!
“The only purpose of starting is to finish,” writes Seth Godin in his remarkable book Linchpin. Finishing or shipping, as Godin calls it, “means hitting the publish button on your blog, showing a presentation to the sales team, answering the phone, selling the muffins, sending out your references. Shipping is the collision between your work and the outside world.”
But one of the things that makes shipping so difficult is thrashing. Thrashing is “the apparently productive brainstorming and tweaking we do for a project as it develops… sometimes thrashing is merely a tweak; other times it involves major surgery.”
Thrashing is essential; however, it’s the timing of the thrashing that can make or break a project. In the video below, Godin insists on thrashing early because that is when it’s easy and cheap. He is right. Professionals thrash early and then they get to work so as to ship with top quality and pride, respecting deadlines and other people’s time, and doing so within budget. It’s not a dream, it can be done.
The problem comes when people behave in an amateur way and do all the thrashing near the end. Godin continues, “the closer we get to shipping, the more people get involved, the more meetings we have, the more likely that CEO wants to be involved. And why not? What’s the point of getting involved early when you can’t see what’s already done and your work will probably be redone anyway? The point of getting everyone involved early is simple: thrash late and you won’t ship. Thrash late and you introduce bugs. Professional creators thrash early. The closer the project gets to completion, the fewer people see it and the fewer changes are permitted.”
Thrashing allowed at the end leads to missed deadlines, much stress, unnecessary changes, late nights, much heartache, frustration and resentment. Coordinating all the thrashing from teams of people that increasingly get larger as the deadline approaches is very difficult. “Projects stall as they trash. Nine women can’t have a baby in one month, no matter how closely they coordinate their work.”
So, what to do? Godin offers two solutions. Both will make people uncomfortable, yet they are the only way in which projects will be shipped on time and without the unnecessary heartache that too-many-cooks-in-the-kitchen brings. Here they are:
1. “Relentlessly limit the number of people allowed to thrash. That means you need formal procedures for excluding people, even well-meaning people with authority. And you need secrecy. If you have a choice between being surprised (and watching a great project ship on time) or being involved (and participating in the late launch of a mediocre project), which do you want? You must pick one or the other.”
2. “Appoint one person to run it. Not to co-run it or to lead at task force or to be on the committee. One person, a human being, runs it. [His or] her name on it. [His or] her decisions.”
In the video, Godin tells the story of how his boss loved to show up the day before with “just a little suggestion” that led to a domino effect of changes resulting in missed deadlines. Godin’s solution was to adopt a disciplined approach: thrash at the beginning and allow people to share their input and ideas early on. Then, have the thrashers sign a form stating that they have given their input and that they will not provide further input or changes after a certain deadline. This allows the people who are working on the project the necessary time for completion and shipping.
ACTION
TODAY: Think of ways in which you can apply early thrashing to your projects. How can you also instill the discipline in your team of thrashing early and shipping on time?
FUTURE: As you encounter the start of new projects, think of the optimal time and way in which thrashing should take place. Should it be a meeting? Should it be one-on-one? Should it be via a form? Think also of the time when thrashing should come to an end. Don’t veer away from the discipline of thrashing early and having a cut off point. Then take the best ideas, incorporate them into the project and get to work so that you can ship the best possible project on time and on budget.
Know someone who needs to stop thrashing at the end of a project? Please share this post with that person via email, Facebook or Twitter, thank you!
Breakfast has been lauded as the most important meal of the day. I love my breakfast and have no plans to stop eating it. So does author Dan Pink, “As a devout breakfast eater, I endorse this principle.” However, in his book WHEN, he says, “As someone paid to muck around in scientific journals, I’ve grown skeptical.”
While there are indeed virtues to breakfast, leading British research in nutrition points to the myths and merits and concludes, “The current state of scientific evidence means that, unfortunately, the simple answer is: I don’t know.”
So, you’re off the hook: you can eat or skip breakfast, as you prefer. But how about lunch? According to Pink, “social scientists are discovering that it’s far more important to our performance than we realize.”
The “often-maligned and easily dismissed meal called lunch” has been even touted as “for wimps” on TV. But that is about to change right now. A 2016 study between people who ate at their desk (known as sad desk lunch) and those who didn’t, found that “the non-desk lunchers were better able to contend with workplace stress and showed less exhaustion and great vigor not just during the remainder of the day but also a full one year later.”
Your lunch break, if indeed a break, can provide “an important recovery setting to promote occupational health and well-being—particularly for employees in cognitively or emotionally demanding jobs.”
The key here is not just your lunch meal but also the break itself. Pink goes on, “the most powerful lunch breaks have two key ingredients—autonomy and detachment. Autonomy—exercising some control over what you do, how you do it, and whom you do it with—is critical for high performance, especially on complex tasks. […] Detachment—both psychological and physical—is also critical. Staying focused on work during lunch, or even using one’s phone for social media, can intensify fatigue, according to multiple studies, but shifting one’s focus away from the office has the opposite effect.”
With all this evidence, Pink concludes, “Lunch is the most important meal of the day.”
Happy lunching!
ACTION
TODAY: If you suffer from sad desk lunch (especially if you live in the US where this is prevalent), know that there is help out there. Take a moment to check out the Box Lunch Lifestyle philosophy. It’s a great concept for lunch and oh-so-simple: plan and make your meal (ahead of time); then every weekday take time to eat, and take time to do something that you’ve always wanted, in as little as 30 minutes. You won’t mess with your weekends in case you have kids or social activities. The result? You’ll love your meal, you’ll eat healthy, and you’ll finally find the time to do something you’ve always wanted. Parts of this blog have been written during lunch breaks applying the Box Lunch Lifestyle ideas. It works for me, so I truly hope it works for you too!
FUTURE: Find a way to take a walk or to escape from your desk at lunch as much as you can. Exercise the autonomy and detachment that Dan Pink talks about. Socialize. Do something that takes your mind away from your work. Enjoy your food. Your imagination is the limit, so come up with a list of things to do during your lunch now that you know that it’s the most important meal of the day!
Know someone who eats at his or her desk? Share this post with them via email, Facebook or Twitter, thank you!
The business world is peppered with quotes and slogans to never give up and never quit. When I wrote about Selective quitting from Chris Guillebeau’s book Born For This, the post highlighted how to quit projects or courses of action that were not in our best interest. In today’s idea, from Seth Godin’s The Dip, we’ll take a look at when to quit and when to stick.
Godin explains that “Most people will tell you that you that you need to persevere—to try harder, put in more hours, get more training, and work hard. ‘Don’t quit!’ they implore. But if all you need to do to succeed is not quit, then why do organizations less motivated than yours succeed? Why do individuals less talented than you win? It involves understanding the architecture of quitting, and, believe it or not, it means quitting a lot more than you do now.”
The author continues, “Strategic quitting is the secret of successful organizations [and individuals]. Reactive quitting and serial quitting are the bane of those that strive (and fail) to get what they want. And most people do just that. They quit when it’s painful and stick when they can’t be bothered to quit. […] Understanding the different types of situations that lead you to quit—or that should cause you to quit—is the first step toward getting what you want.”
Godin shares two curves that define virtually all situations that we face. Understanding them is the basis for success.
CURVE 1: THE CUL-DE-SAC
Cul-de-sac means dead end in French. We’ve all seen it and experienced it: “It’s a situation where you work and you work and you work and nothing much changes. It doesn’t get a lot better, it doesn’t get a lot worse. It just is.” And there’s not much to say about the cul-de-sac other than when you find yourself in it, you need to get out of it as fast as you can. “A dead end is keeping you from doing something else. The opportunity cost of investing your life in something that’s not going to get better is just too high.”
CURVE 2: THE DIP
Image courtesy of Seth Godin.
When you first start something there’s a fantastic rush of energy and excitement: you’re learning by leaps and bounds and making much progress. This growth and rapid learning keeps you going over the ensuing days or months. And then you fall into the Dip.
“The Dip is the long slog between starting and mastery… the long stretch between beginner’s luck and accomplishment… [but it’s] actually a shortcut, because it gets you where you want to go faster than any other path.” Those that stick through the Dip and make it to the other side come out victorious, because “almost everything in life worth doing is controlled by the Dip.”
The important thing to keep in mind is that “just because you know you’re in the Dip doesn’t mean you have to live happily with it. Dips don’t last quite as long when you whittle at them.”
The things or skills that we most value are scarce. Without the Dip, scarcity—and thus value—wouldn’t exist. “What’s hard is getting there… there’s a huge Dip along the way.” If it were easy, everyone would be there already. That’s why “the people who invest the time and the energy and the effort to power through the Dip… are the ones who become the best in the world.”
To sum up, Godin gives the following wise advice: “Stick with The Dips that are likely to pan out, and quit the Cul-de-Sacs to focus your resources. That’s it.”
Both Seth Godin and The Dip were mentioned recently in the Billions TV series on Showtime. Here’s the video clip. (Courtesy of Seth Godin. Note: strong/uncensored language). And I’m absolutely thrilled and very proud that, today, Seth Godin—whose mind and writings I’ve long admired, and who I have the honor and joy of calling a friend—is being inducted into the Marketing Hall of Fame.SUPERCONGRATS SETH!! For these and billions of other reasons, you are indeed on the other side of the Dip as the best in the world: well deserved and hats off!
ACTION
TODAY: Are there any cul-de-sacs among your current life or business projects that you need to quit? Are you experiencing any Dips? Take a moment to think about your future and the goals you want to achieve. And then determine the best course of action for you.
FUTURE: As you periodically examine your goals, quit the cul-de-sacs to free up energy and resources as well as to make valuable room for other endeavors. When you find yourself in a Dip, remember that you don’t have to like it or enjoy it, but you can certainly push through it to get to the other side, and once you’re there, the effort will have been worthwhile.
Know someone who is in a cul-de-sac and needs to quit? Or someone who is in a Dip and needs encouragement to keep at it? Share this post via email, Facebook or Twitter!
TODAY’S IDEA: 9 Lessons I learned from my mom about leadership and business
Happy Mother’s Day!
From a very young age, mothers teach us many of the most important lessons that we will need in life, and also in business. As we grow up, our mothers are our leaders, and we look up to them to learn and emulate. It’s only fitting that today we thank them for everything they’ve taught us and everything they’ve done for us. As a tribute to my mom, whom I love and adore, here are 9 of the myriad lessons she’s taught me and how I use them today for leadership and business.
1. “Always take a sweater,” and “always pack a bathing suit.”
No matter how well informed you are up front, always plan for the unforeseen, best- and worst-case scenarios.
2. “Always say please and thank you.”
Common courtesy goes a very long way anywhere you go.
3. “Don’t do good things that can be perceived as being bad.”
As a leader, the only things you have are your name and your reputation. Protect them. Don’t hang out with the wrong crowd, even if you’re just trying to be nice. When they do crazy stuff, it won’t matter if you didn’t do anything, you’ll be guilty by association.
4. “Take care of yourself, you only have one body.”
YOU are the most important thing you have. Take proper care of yourself: your health and your wellbeing are first and foremost, always.
5. “If your trip is going to be a whirlwind and you don’t know what the schedule will be like, go to the bathroom when you can, and eat when you can—even if it’s not the time for it. And don’t forget to take with you water and snacks.” In the face of uncertainty, make sure you are well, and your basic needs are taken care of. Then you can tackle everything else.
6. “Think twice before giving away your toys.”
Once you give something away (from a beloved toy to equity in your company) it’s going to be very hard to get it back, if ever. Think twice before you give anything away that is precious to you, but when you do, do it gladly and fully convinced that you made the best decision.
7. “If a decision backfires, don’t blame yourself. Know that you made it with all the information you had at the moment and with the best intention in mind.”
Take your time before you make an important decision to deeply ponder all aspects of it. Ask for expert points of view, and use whatever is helpful from those opinions in forming yours. Make sure the decision is ultimately yours, and make it fully convinced that the course of action you choose is the best one for your circumstances. This is the best way to be OK with yourself and to solve things if something goes wrong or backfires. Only when you are OK with yourself can you move forward with a clear conscience and a focused mind.
8. “You can always change your mind.”
You are not bound to anything and you can always change your mind to make your circumstances better. Part of that change may involve anything from small tweaks (returning an item to the store), to big, bold and sometimes uncomfortable challenges (such as changing jobs, lifestyles, partners, getting out of a contract, etc.). Don’t ever feel stuck: there are always options for the better if you just give yourself the opportunity to search and ask for them.
9. “I’ll always be here for you.”
It’s so important to have someone in your life that you can always rely on and who is 100% dependable and trustworthy. Be that person for your loved ones. Be that person for your friends. Be that person for your team. Be that person for your clients. You will find that, in return, they’ll do the same for you and strong bonds will emerge. Cherish and celebrate those bonds.
ACTION
TODAY & FUTURE: Celebrate your mom, yourself if you are a mother, and other mothers around you—it’s the world’s toughest job! Check out this great (and funny) video below, and please share it via email, Facebook or Twitter, thanks!
Dave Kerpen, author of The Art of People tells a story in which the members of his eight-person entrepreneurial group kept missing each of their goals.
This was a group that met monthly, and over the previous year, the members of the group had been working on achieving some personal goals. However, these eight successful and driven, otherwise super-achievers, were not hitting the mark.
As they were wondering what was happening for them to keep coming short of their goals, one of the members named Ben said, “We’re not hitting our goals because we’re not accountable enough. Starting today, we’ll each have a goal accountability partner. You are to check in with your partner at least once a week. First up, reassess all goals together and make sure they’re SMART goals (Simple, Measurable, Attainable, Realistic and Timebound). Then, instead of you updating the group at our monthly meeting with your progress, your partner will update the group on how well you’re doing and you will update the group on how well your partner is doing.”
What do you think happened over the next months? Yes, everybody hit their goals.
Instead of us holding ourselves accountable, Kerpen says, “we should be letting others hold us accountable for our successes and failures. Why? Because when you are accountable to another human being you trust and respect, it makes you want to work harder to achieve the goals you set.”
An additional advantage of being accountable to another person is that you realize how lame your excuses are: while in your mind a rainy day sounds reasonable enough not to go to the gym, your accountability partner won’t let you get away with it. Also, one accountability partner to help you and whom you can help is ideal, says Kerpen, because “when you’re accountable to too many people, it’s like being accountable to no one.”
This accountability-buddy system works particularly well in a business setting too. Kerpen gives us three keys to making this happen:
Assign accountability partners who trust and respect each other.
Check in at least once a week, ideally twice a week, with one another.
Whether for business or personal goals, this last point on checking in doesn’t have to take long, a quick email will do—the important part is to be accountable to the other person.
Happy accountability!
ACTION
TODAY: Think about the benefits of finding an accountability partner. What goals are you struggling with that you’d like to see achieved with your buddy’s help? Make a call or send an email, and invite that person to help you in exchange for you helping as well. You don’t have to have a larger group to report to, it can be just the two of you. And it doesn’t have to take too much time: you can check in every week via email and visit by phone, video or in person once a month.
FUTURE: An accountability partner will help you achieve your goals and you will do the same for him or her. But how about those times when you have a very specific goal in mind? Think about a combo accountability and guidance. Could you find a partner to keep you accountable who can answer specific questions and guide you too? Could you do this for him/her too with your experience and expertise? This may need a bit more digging to find the right person, but it could be immensely helpful for both because you are exchanging accountability and expertise at once.
How about sharing this post with your accountability buddy? Send it to him or her via email, Facebook or Twitter, thanks!
TODAY’S IDEA: Use your ultradian rhythm to favor your productivity
TODAY’S IDEA: 9 Lessons I learned from my mom about leadership and business