Flow hacks

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I was reading about the 300 training, for people whom often find and excuse. All you need is an yoga mat, and then start. 100 push-ups, such us 30-25-20-15-10, followed by 100 squats, followed by 100 sit-ups/crunches/leg lifts. Full body training, and if you ever reach the level of doing it in 3 series of 100 reps, without break, you are in the top 1% active people.

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Sleep and breathing. Track your sleep for a month, put the time when you fall asleep and wake up. Check and learn about your sleeping pattern. Napping is a magical resource in keeping your brain in peak state. Use this knowledge when it is possible. Use 30, 45 or 90 minutes intervals. Regular bedtime, dark and cool room, this is a must for your perfect deep sleep. If you can wake up without alarm, this would be ideal. Do not jump out of the bed when you wake up. A few deep breathing and a moderate stretching is always a good idea.

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Each day find 2 minutes to write down at least 3 things that you are grateful for it. Before sleeping, take 10 minutes to write down you most important 3 tasks for the next day. When you wake up, first 90 minutes do not use any technology, such as smartphone, tablet or PC. U se this time to focus and solve you 3 most important tasks, if it is possible.

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Recovery is important. Upon waking up, drink 500 ml of water. This is a good re-hydration trick. If you drink coffee or caffeine products, do this after lunch. Your cortisol level is already up in the morning, so drinking coffee then is somehow and overkill. Do 5 min breaks for every 30 min of work, or 10 min for every hour of work. Implement recovery breaks in your schedule for increased efficiency.

More about this here.