13 Productivity Mistakes I Wish I Fixed Sooner
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- Äas pĆidĂĄn 15. 06. 2024
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Watch my next video where I tried waking up at 5 am for 30 days which is already out on Nebula at nebula.tv/videos/zachhighley-....
I don't drink coffee until 90 minutes after I wake up, I never sacrifice sleep, food, or exercise for extra work time, and I always position my computer screen at a certain height. Why do I do these weird things? I found 13 things in peer-reviewed articles and from anecdotal experience that destroy productivity. In this video, I'll tell you those 13 things so you can avoid them.
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0:00 Intro
0:34 Sleep Inertia
1:36 Caffeine
2:28 Screen
3:38 Static
4:37 Lighting
7:17 Sleep
10:09 Exercise
10:59 Distractions
12:46 Motivation
14:19 Goals
15:17 Tools
16:14 Breaks
17:18 Tunnel Vision
18:34 Nebula
Editor: Martino Gasparrini
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Who am I:
My name is Zach. Iâm a fourth-year medical student in Philadelphia. I make videos about medical school, studying, and growth. I love trying new things and often mess up. However, every time I screw up I usually learn something. Whatever I learn I post it either on CZcams or on my website đ (zhighley.com/ââ).
I write a weekly newsletter đ (zhighley.com/newsletter/ââ) linking the best things I read, watched, and listened to that week. Join the 4,000+ that read it every Sunday morning.
The Gear I Use to film videos: zhighley.com/resources/#_YouTâŠââ
What Iâm Reading: zhighley.com/resources/#_Books
Watch the full exclusive companion video covering 10 Things I Do Every Day To Improve Focus Here: nebula.tv/videos/zachhighley-10-things-i-do-everyday-to-improve-focus
Watch my next video where I tried waking up at 5 am for 30 days which is already out on Nebula at nebula.tv/videos/zachhighley-i-tried-waking-up-at-500-am-for-30-days.
(use these links if you want 20% off)
Can you please do a video on how you time block? Not just tips but how you actually do it (how you balance the youtube stuff + medical stuff) Thank you!!!
but but but.... its all been covered by other people before.
You guys are just coping each other now, and the other people just copied from people who wrote self help books in the 1990's and 2000's
I'm starting my self improvement journey for personal and academic reasons and you're very very helpful thanks so much at my most depressed and lonely time I'm trying everything to be better and you're a true help thanksss
Hope you feel better soon, glad to be of help
Me too tho, well i am looking for accountability partner so let me know if you are down. Let's push each other and carry a great journey ahead of life.
@@shaan3248 sure I'm happy to help
@@anushkaparashar5600 So yeah, let me know how should we contact ?
Hope you get better, stay strong. Everything is gonna be fine
I started time lapsing my âfocusâ sessions. It gets you off your phone as going off the time lapse stops it, and also allows you to analyze your habits, posture, and sedentary tendencies. Itâs also really satisfying seeing your time lapse and watching straight productive work.
Thank you so much for explaining how you can't use your phone while using it to revoked time lapse... That might get me to actually try it for certain things
Great video, i've seen hours of video on Productivity, and this was the ONLY that actually gave specific advice on productivity, most talk about general pieces such as "schedule, sleep better, exercise"... I needed this, we all need,
Thank you so much Zach!
Thanks for making these videos. I love watching them or parts of them for breaks and they do help me be more productive and study better when I flow their advice. Keep changing the world one video at a time!
I really love that you mention your sources unlike many other such videos.
I love the boost in quality in the new videos Zach! Keep it up man love what you do :>
This is such high quality content, thanks for all the research and putting all this together. You are such an effective communicator also!
Another amazing video, Zach! Thanks for sharing!
Cheers from Brazil!
I love your YT channel. I already do most of the things you say, but It helps a lot to watch it again when I have a loong day os studies. It gives me an extra push haha maybe it gives me some comfort to know that there is someone with a similar routine, similar hacks đ thanks
Zach, I truely love your content. You make being human so much more peaceful! Sending all the peace your way, friend!
Great video as always! Thank you!
Wow your all videos are so motivated . it's so helpful .thankyou
such an excellent and well-thought-out video đ
I love your videos! These are some good tips!
Thanks brother Better stuff as every time
your videos are so amazing, i really hope you reach 1 million subscribers, you really deserve it
Love you so much man, your videos is very appreciatedđđŒâ€ïž
Love you
Great tips, thank you!
This is an astoundingly well done video. It bears repeated viewing.....
Hey Zach, any chance your still making that notion video? Super excited for it!
Amazing as always...
Keep rockingâĄ
Love you brother đ
Love you
thank you for helping me get through my degree Zach!
đ„Zach you are just Amazing âšđ€ Thank you so much and lots of love đ .
It's 3 am. I got up to prepare for my exam and it's so good to watch your videos before starting thanx bro u're really a positive energy
Amazing video thanks for sharing
He man i just find out 3 things I've been doing wrong and didn't even knew about. Thanks!! And keep making these helpful videos
I checked your reference for the "sleep" chapter, "Vigilance Alertness, or Sustained Attention". First, it's Oken et al. 2006. Second, you may have misunderstood the "< 6.5 hours a night" (p. 1892), which was mean hours of overnight sleep time that the authors called "insufficient". However, the authors did not recommend how many hours a person should sleep (at least not in the same paragraph). So, the "according to the data" bit in this video may need refining as there was no data presented. Last, while total sleep hours is great, there's also sleep fragmentation (frequent brief disruptions) that could also contribute to feeling sleepy - like you're sleeping on pomodoro time. Side-note, the article specifically refers to effects of feeling sleepy. This ref is a review article, with the main take-away message as re-consolidate current data for re-evaluation. But really fun tips in this video :)
I really appreciate that sleep inertia tip especially as someone who's super not a morning person. Speaking of which. Gotta get out of bed right now and get ready for my morning exercise class
Thanks mate đ
Hi Zach! I love your videos. Thank you for motivating me to start my own CZcams account.
Letâs goooo, Iâll check out your channel later
Amazing video Zach! Youâve inspired me so much. Keep killing it with the videos
Thankssssss
What's your best tip when having to wake up in the dark? Because sometimes, in the winter, it's still dark when waking up. So bright outside light exposure isn't possible.
right.. zZz
hi not sure if it would help but there are alarm clocks that mimic the sun rising!
There are special lamps for that. But be careful, they all (especially those cheaper ones) might say "10.000 lux" (which is how bright their light is), but it is only that bright at a certain distance: and if it's on around 10cm, then sitting at 50cm you're not really getting that much light at all. Medical lamps can give you that exposure at 50-70cm.
(Protip: Lux = lumens/(distance*distance). So if it's 10k lux on 10cm, then it's only 2.5k on 20cm, around 1k at 30cm and so on, it doesn't go down linearly but exponentially. If it's even 3k at 50cm, which is the smallest of the medical lamps I've seen, it means it's 75k at 10cm, so you can see how much higher than the 10k at 10cm. Also, see the video "HappyLights: the SAD truth" by Greg Yeutter, it also gives positive perspective on the cheaper lamps too despite the title, and he gives plenty of scientific explanation).
Try searching for a sunrise alarm clock. Hope it helps!
Andrew Huberman suggests putting on all the lights if it's still dark outside.
These tips are needed. I have a supplementary chemical thermodynamics exam in 10 days. Act professional towards it, a lightbulb has gone off in my head! Thank you! Keep up the good work with the videos
Best of luck đ«¶đŒ
Update: I did really well and passed. Gave me the kick I needed, thank you!
Thank you for this super helpful information!! I realized I have tunnel vision with school, it was something that always helped me perform well, but I'm currently suffering because of it and this video helped me see that.
thanks for the video! so helpful and great as always đđ Sometimes I struggle with the pomodoro method, the 5 minutes breaks turn into 1 hour of mindless scrolling đIt is an excellent tip to choose a different (and planned) activity for those breaks.
Definitely, I love a walk outside or mini exercise session
I do 5 min cleaning sessions.
@@SilverHawk214 that's a great idea!
@@ZachHighley but exercise is not really a break, is it? It's still work, just a differnt kind of it.
Useful đ
Thanks. What do you do for outside light in winter when itâs very cold outside? Alternatives?
We appreciate this video. We all hope you continue to inspire and motivate people along the way.
Thanks for watching!
Huberman is a beast of an advise author, glad you mentioned him
Great video - would love to know where those glasses are from.. though!
Great video as Always . I started my self improvement journey for academic and persona helpful advice thanks . it came on time ,i am depressed and feel lonley b/c i miss my family didn't saw them since nearly 8 years and some of them.. aren't alive anymore so i can't see them again or tell them in persona that i love them..
I smile when I text with them but it also breaks my heart.đ. i wish i can see them all one day again.I miss them so much. I really love them of million words that I can sayđđ. i trying everything to be better and i hope so.
You can do it I know..
Stay strong...
đ
@@user-ok4vy9kk3l Thanks a lot for your kind word it mines a lot for me.â„ïžđ I tray my best but its hard .
I can't thank you enough love....It was because of your videos that I started my self improvement journey!! Your videos are so relatable being a medical student. Truly each video is worth watching. Sending lots of Love. đP.S : You have beautiful eyesđ
Love you
I'm actually watching CZcams this morning to get myself motivated đ I have a lot to do but needed a push.
You know right now i'm watching your another video..n got notification of your new video!! I watch your videos all the day! You're amazing and my inspiration! Youâve changed my life :) I'm a dental student
Aww thanks for the nice words, appreciate it
@@ZachHighley so kind :)
one of my fav youtubers for med school đ
Everyone tells you what to do. No one tell you What Not to Do until our boy Zach showed up. Finally a video like this :)
Thanks for this vidiođ„°đ„°đ„°đ„°đ„°đ„°đ„°đ„°đ„° I always fallow your useful tips
I really love your videosâ€đ„č
Iâm medical student in iran and I think youâre one of my best friends âđ»
Hey Zach... first comment ever here, but wanted to provide some pointers, if they'd be helpful. Actually been familiar with you since you used to post fits on /r/mfa which I really liked... I've got a similar sense of style. Loved love seeing the raws in this video, Momotaro GTB's are awesome, been really wanting a pair recently.
Anyways, RE phone screen time management... Apple obviously has their default screen time limitations which are somewhat helpful... but Apple has also opened up their API to allow other apps to manage screen time. I've used Opal and really enjoyed it... it allows you to block apps within certain time frames, or location areas, etc.. to really get the most out of it you have to pay $100/yr which is kinda steep, although you maybe could get a hookup with them as a sponsor or something, idk. Worth looking into if you're trying to manage your time on your phone. Other options are out there too that are less drastic control, just more "pause and think" (both 'one sec' and 'ScreenZen' would be apps in this category).
Always have appreciated the videos, keep it up. Got family in Philly, maybe I'll run into you sometime.
Nice recommendations, Zach. I'm just curious how you came to those conclusions? Some of the tips are really spot on - bull's eye, but⊠BUT, the fact of the matter is there are very few real ethically-independent, randomized studies meeting the criteria for a scientifically valuable conclusions about those very things you are talking about.
The word I have here for you is bio-individuality: what's good for me, might not be appropriate for you at all and vice-versa. In my work I really came across all kind of behavioral patterns, variations, and even utter surprises.
When I was in the Naval Academy back in the days I recall having late at night a coke & instant coffee mix (we used to call it ice coffee) supposedly to keep me awake to go on my studies. Guess what, I fell solid asleep first thing when I went back to the campus. I recently read the book WHY WE SLEEP and found out that my adenosine receptors must have been so overwhelmed by melatonin deposits, no caffeine could have kept me awake, anyway.
Some people are active in the morning and could do as you advise - out in the bright light. If you do that to my husband - although he's very kind and nice french guy - he's gonna get very mad at you. His chronotype as opposed to yours (and mine) and those people are active later than us and thus he could work under that yellowish orange (not exactly red as you said) light late at night and BE productive. Those are mainly the artists, but not necessarily. Hence, notorious Hollywood image of celebrities with sunglasses in the morning: you canât make them do that no matter what.
Keep the good work, Zach, and Merry Christmas.
Love,
Nick
can you do a test of under the desk treadmills and how they work for med students??
Hi Zach
Saw a video of yours in which you said that before attending a lecture, you should study that thing yourself first
So my question is that should I study that thing on my own like from the books or just watch a lecture of my teacher only(see, luckily I have found a YT channel who uploads my teachers lectures so like for eg tomorrow is a lecture on straight lines so should I just watch the lecture from Yt of the things that are goin to be taught tomorrow in the class or should I not do this and instead try to understand that topic on my own?
Please reply brother
đ
Great stuff! I can recommend to switch colors on your phone to grey scale. It's purpose is to make thing less attractive when they are not so colorful and tempting :D
Interesting & creative idea lol, I may fiddle with this. It would drive me insane if it were the case all the time, but this is exactly the sort of thing I'd automate with MacroDroid or similar for certain times of day to help give me a visual queue that I don't mean to be on my phone at a given time. Cool suggestion, I'm grateful you wrote this & that I saw it!
the thing about sleep and productivity. Is there much of a difference between 5-6 hrs (with a few naps in the day)instead of the min 6.5/7 when looking at a smaller span - about 3-4 months?
Got entrance exams. Still struggling with forming a routine n all :( along with the massive amount of topics I have left to cover
yes, thnx I experimented and longer sleep hours are working better for me. The activation energy it takes to start studying is less...also being well rested guves a better feeling.
I have a YT addiction Iâm about to break using habit stacking - where I can only watch YT when Iâm doing something productive, though typically doesnât need my brain to engage, like preparing veggies/dinner, putting the washing away, decluttering etc. Essentially, if I want to watch YT I have to do something I would normally swerve or put off, and I have to complete the chore before the end of the chosen video(s). With TV, I choose specific programs - no more than 5 hours per week - plus a bonus film for the weekend if not going out, but everything I need to do has to be completed first and it has to finish an hour before bedtime. (I rarely watch anything when itâs actually scheduled)). Early days, but having to choose is already showing me how much I was watching just because it was on and I didnât hate it, and the boundaries around when I can watch is a great motivator to make sure I donât drag work into the evening.
Please video about how to deal with burnout in exam seasonđđŒ
Good idea
On sleep inertia: would be interesting to know the effect of doing math problems of varying quantity, difficulty, and stress immediately after waking. (Alarmy app)
I didn't understand the caffeine part
So is it ok to drink it after crashing in the middle of the day or not
It's good â€
Love it
Thanks for these tips Zach. All great advice! My tip for you is, the colour of your glasses isnât working!! A tortoise-shell would suit you perfectly!!!â€
I think they look great. That shade of green is a good color for his complexion and hair. Not everything (and especially not everyone) needs to be monochrome.
Awesome tips! The only other thing I would recommend is blue light filter glasses. They are great! Also, instead of candles, I suggest a salt lamp. Candles can be cancerous. It's also helpful to reduce distraction by turning on Focus on your iPhone so that notifications don't interrupt your concentration. I hope this helps!
Thereâs very little evidence that blue light filtering glasses work⊠And thereâs contradicting research coming out as well.
The only real concrete evidence we have is that *any* light exposure at night time disrupts sleep.
Good on you if it works, but just know that itâs more likely placebo than anything. It may make your sleep *worse* if you believe youâre âprotectedâ and use your devices more. As long as you maintain or minimize screen time, I canât see the glasses being harmful at least.
@@bawbsmith there is some evidence it can minimize it and with Night Shift and everything, you have better odds I believe with the relief of watching something personally rewarding before going to bed than feeling personally distressed being bored. Placebo or âsubjective experienceâ isn't anything to undermine as the power of the mind is quite powerful.
your voice is so nice
do you do do some sort of part time job / or have an income besides medical school?
You mention coffee, chemistry, but I've never heard you talk about nootropics, like L-theanine for instance. You might want to research it. They say it "supports mental and physical productivity and is great for studying"
Productivity increases related to adjusting improving The Big 5 personality dimensions to be consciensious of why I am in premed to be an MD doctor at University .
What helped me with phone usage is the AppBlock app. In which you can choose a few apps and the amount of hours you want them to be blocked so you literally canât use the apps. Donât know if you will see this but hope it helps some Volks :)
Btw and what is the solution for getting too much sleep, feel like I canât do less than 9 or 8 hours đ
Seconding appblock! I too often go in & disable the various profiles to do things at times I shouldn't, but of course there are ways one can prevent that, & in my case that extra step/friction is typically enough to make me consider the choice more consciously & not go through with the action if there isn't a decent pressing reason. It's a great tool, I'm really glad I found it & re-found it after a while of disuse
As for too much sleep, everyone is different, & there are life stages & other circumstances where needing 8-9 hours a night is totally normal! For some people that's just how much they need. It's worth mentioning to your primary care doc if you have one, especially if you have any mood/behavioral illness or physical illness or if you feel like your sleep needs have changed weirdly, in case they think there are reasons for you to get any sort of screenings for depression or fatiguing illnesses or sleep disorders etc., but most likely you're just fine & you just need sleep :)
Zach, where did you get that cool sweater? If you tell me I will subscribe to your Nebula :D
For light exposure, you say "10 to 30 minutes after waking". Should we wait at least 10 minutes? Also, within that timeframe, is earlier better (10min better than 30min)?
I'm pretty sure that the range is approximate & that those finest details are essentially immaterial. The 10 minute starting point is probably just there to be realistic since most people won't leap out of bed to get outside in 1 minute so there's no point trying to get that granular with the data. Realistically the 10-30 min recommendation (for both timing & duration) is a fuzzy broad guideline for where maximum-benefit-data-points tended to cluster, but there's certainly going to be nearly as much benefit in approximations. Basically, my friend, I think you are overthinking it & should just approximate the idea in whatever form most realistically & pleasurably fits your life :)
I loved the patriotic argument for a good night's sleep. What an idea haha
hey facing the same problem mate,i study for 4 hours with a short break each hour ,after a cycle i take a long break like watching yt or shows and i never feel like getting my arse back to study...any tips?
@Sean O'Connor thanks !
"ChatGPT, can you summarize the following transcript?"
The speaker in the transcript is discussing various techniques and practices that they follow in order to stay productive. They mention the concept of "sleep inertia," which refers to the idea that it takes some time for the brain to fully wake up and reach peak cognitive functioning. They recommend waiting a few hours after waking up to do important work and avoiding caffeine intake in the first hour after waking up. The speaker also suggests positioning the computer at a certain height in order to increase alertness and productivity. Other tips include avoiding multitasking, setting clear goals, and prioritizing important tasks. The speaker emphasizes the importance of taking breaks and getting enough sleep in order to maintain productivity.
"ChatGPT, why exactly does the speaker, in the transcript, say one should avoid caffeine intake in the first hour after waking up?"
In the transcript, the speaker mentions that one of the reasons to avoid caffeine intake in the first hour after waking up is because of the concept of "sleep inertia." Sleep inertia refers to the idea that it takes some time for the brain to fully wake up and reach peak cognitive functioning after waking up. The speaker suggests that one's best work will probably not be completed in the first hour after waking up because of sleep inertia.
The speaker also mentions the hormone cortisol, which is released in the body after waking up and helps to increase alertness. Cortisol levels are highest in the first hour after waking up, and the speaker suggests that caffeine intake during this time is less effective at increasing alertness because cortisol is already at its highest levels. The speaker suggests that waiting one or two hours after waking up to consume caffeine may be more effective at increasing alertness later in the day, as the caffeine will still be present in the body later on.
I've tried mapping everything out and making time slots for what to do everyday just like he did in the video, and it worked really well! .....only for about three days though... I don't understand how people don't get burnout with such strict routines...it's so boring, repetitive, and makes me wonder why I even get up in the morning. Maybe these tips are just not for me
You constantly repeate to yourself what will happen if you don't force yourself to get used to it. There's a statistic that I can't remember, but it says something simular to forming a strict routine and to actually feel like you can do it naturally without forcing yourself takes anywhere from 80 to like 280 days of constant self discipline with your routine. After so long you get used to it and it becomes considerably easier. It's basically a process to train your brain. If you ever had to do anything in your life that you never liked but realized you got used to it after so many years and can tolerate it now (like taking out the trash or cleaning the bathroom for family) you can easily see for yourself it is possible to get into a healthy strict routine. Just my 2 cents. Good luck.
@@ogsponge8678 that sounds kinda like training myself to be a robot ngl. But i guess a certain level of discipline is important for long-term happiness so I'll keep trying. Thanks for your insight!
@@tsuyamilk Yeah no problem, unfortunately our society's demands are increasingly encouraging us to basically become robots so I get exactly what your saying.
What if when you wake up there is no daylight? Like early morning?
7:23 say that to residents still working 30 hr straight
I know this a one off but i worked 72 hours with my only breaks being when i got up to eat. This happened because my thesistimeframe changed suddenly and got placed 4 days earlier than expected. I got a 9.5/10 on the presentation and research. No caffe and no sleep for 3 days. This is extreme but it can work. Im have a masters in geoinformatics engineerig btw if anyone is wondering aobout what.
nebula logo scared the shits out of me on my bass boosted headphones haha
10:04 peace, freedom, justice, freedom, and security to his new empire.
Where am I going to get bright outdoor light if I always wake up in darkness?
There are some good âlight therapyâ lights on Amazon. Just aim for one thatâs at least 10,000 Lux and sit in front of it in the morning for 10-30 mins if you can
Im 4 years fully caffeine free. Spiritual work in the morning does just fine.
guess you said exercise increases anxiety and depression toođđ .....kinda funny....and i love your content
i mean i ruin my own productivity when i naturally wake up at 11 AM every morning-
Just because you wake up late doesnât mean you arenât productive, Iâll have some videos on waking up early coming out soon
@@ZachHighley oh i would love that. could you also please address further the problem with being able to wake up early but having no desire of actually getting off of bed to do things and instead just go back to bed? much love, thanks zach
oh and also, the problem with waking up after a nice 8 hr sleep and still feeling sleepy a few hours later? thanks
May not be the view or comment but big fan here!!
Thanks!
me too :)
Tip:
Remove social media apps from your homescreen on your phone
"I never sacrifice sleep [...] for a little bit of extra work or study time."
Me, watching this at 01:36 o'clock, after staying up long working on a project: "Haha, I would nEVER-"
human body and brain really adapts to anything capable of sitting and reading for 5 minutes to 50 to (1period of my class) 90 minutes and lifting 5 kg to 50 kg
â€â€â€
Love ruined my productivity
anyone else got a CZcams ad when he said take a break?
hmm nice advice
Thanks!
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Zack I have been talking to you through Whats App. I just wanted to make sure it wasnt somebody else impersonating you. I have no idea weather you are a millenial or Gen Z . If it was you who helped me with my videos I wanted to thank you from rhe bottom of my heart. Rarely do other CZcamsrs want to know the real me.
STOP IT A FAKE
3:01 but i need to look down to study....
What if I wake up when it's still dark?
I'll draw you one-day âš
That would be cool, send me it!
The part about the screen is definitely wrong. Working at a screen that is directly across or, especially, up from you wrecks your eyes, drying them out more quickly and making them vulnerable to damage or need for corrective vision. Setting your monitor lower ensures your eyes stay mostly covered and moisturized. This info comes from optometrists.
If you're having trouble staying alert in front of your screen, consider getting a fidget for your feet or a standing desk over a treadmill or cycle. In lieu of being able to afford such things, take frequent breaks to move and stretch and make sure you're drinking plenty of water or other hydrating fluids while working. And take CARE of your eyes!!
When your exhausted and have no motivation, just do what this guy does and think of your nations GDP!! GET UP. GO BE PRODUCTIVE FOR GDP!!
I procrastinated watching this video.
Why is this man so handsome!?