Smartphones making us stupid, the value of naps at work, and why you should start tracking your heart rate variability.


Monday, June 26

6 Things You Need to Recover From Every Day

Recover from Work: Psychological detachment from work occurs when you completely refrain from work-related activities and thoughts during non-work time. Research suggests that those that can detach from work will experience:

Recover from Technology: the average person checks their smartphone over 85 times a day, and spends more than 5 hours browsing the web and using apps. Set boundaries with your phone, specifically when you wake up and before you fall asleep. Unhealthy smartphone uses has been proven to:

Recover from People: Many of the most successful entrepreneurs purposefully schedule time to be by themselves to think, reflect, ponder, and plan.

Recover from Food: Research has demonstrated that regular fasting can dissipate the cravings for addictive substances and increase the levels of hormones that elevate happiness and confidence and reduce anxiety.

Recover from Fitness: Optimal fitness requires lots of sleep and recovery. When it comes to training, focus on quality, not quantity. Rest days can be just as important as workout days.

Recover from Being Awake: Sleep is essential. Sleep is linked to:


Tuesday, June 27

What’s Your Heart-Rate Variability? It May Be Time to Find Out


Wednesday, June 28

Take Naps at Work. Apologize to No One.


Thursday, June 29

Are Smartphones Making Us Stupid?


Friday, June 30

A Navy SEAL Explains 8 Secrets to Grit and Resilience

  1. Purpose and meaning: Without a good reason to keep pushing, we’ll quit. Studies of the “central governor theory” show that our brains give in long before our bodies do. In a study of West Point alums, those that had intrinsic goals outperformed those that had extrinsic goals.
  2. Make it a game: Happiness expert Shawn Achor says the best way to deal with stress is to see problems as challenges, not threats.
  3. Be confident but realistic: In the book Supersurvivors the author makes an important distinction: People in tough situations need to be realistic and about the danger they’re in but also confident about their ability to handle it.
  4. Prepare: “We spend 75% of our time preparing for deployment and 25% on the deployment. We have a lot of skills to cover and a SEAL’s trying to be a ‘jack of all trades, master of none’. There are many different disciplines to master, all of which require a lot of upkeep.”
  5. Focus on improvement: Carol Dweck, a researcher at Stanford, has shown that a growth mindset, the belief that abilities are not fixed and that you can improve, is a key element of success. When SEAL’s debrief a mission 90% of the time is spent discussing what they could do better next time.
  6. Give help and get help: By giving help and taking on the role of caretaker we increase the feeling of meaning in our lives. Having a support network is vital to improvement. Seeing others achieve goals makes us believe we can too.
  7. Celebrate small wins: Research on happiness suggests that lots of little good things beat infrequent great things when it comes to how successful we feel.
  8. Find a way to laugh: Humor is about playing with ideas and concepts. Whenever we see something as funny we are looking at it from a different perspective. This can help get out of a negative mindset.


Why Athletes Should Want High Heart Rate Variability
Naps Keep Us Safe: Tracking the Sleep of a Commercial Airline Pilot