Lower Stress With an End-of-Day Ritual | Dr. Cal Newport & Dr. Andrew Huberman
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- čas přidán 13. 05. 2024
- Dr. Cal Newport and Dr. Andrew Huberman discuss the importance of having a shutdown ritual to disconnect from work, avoid rumination and improve mental health.
Cal Newport, Ph.D. (@CalNewportMedia) is a professor of computer science at Georgetown University and bestselling author of numerous books on focus and productivity and how to access the deepest possible layers of your cognitive abilities in order to do quality work and lead a more balanced life. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab podcast.
Watch the full episode: • Dr. Cal Newport: How t...
Show notes: www.hubermanlab.com/episode/d...
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Timestamps
00:00 Mastering the Shutdown Ritual for Work-Life Balance
01:05 The Power of Cognitive Behavioral Therapy in Work Shutdown
02:31 The Impact of Work Thoughts on Sleep and Relationships
03:44 Concluding Thoughts and Invitation to Watch Full Episode
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I work from home. After I shutdown my laptop I leave the house. It can be to go on a walk or drive to the grocery store. Whatever it is, I make sure to leave the house since I just spent all day there.
I do this after doing NSDR. Works great for a nervous system reset.
This is what Amazon workers are encouraged to do.
At the end of their day they say “shutdown sequence activate” and the next shift worker wheels them off and parks them in a closet until the next morning.
XDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD
🤣
😂😂
Kids: Mom can I have water, I'm thirs-
Me: SCHEDULE SHUTDOWN COMPLETE!
Children: *screaming* *crying* *throwing up everywhere*
Me: zzz
Child Protection Services: …
😂🤣
🤣🤣this is hilarious… so funnyyyyy
The last thing I do is make a to-do list, in order of priority for the next day. That way, the next day I am organized and can hit the ground running.
Aren't you constantly thinking about the to do list till tomorrow?
No.
The problem with not asking, "How was your day at work?" is that you don't connect with that person on what is important or happening in their life. Yes our work should not define us but it is a large part of our lives. Maybe not talking about the tasks or technical parts of work (including schedule), but the other person may want to vent about or share praise about work relationships. That has been an uplift to me throughout my life (and a source of stress when it is not present). Good video and good information. Should expand upon this for people working from home.
What about “revenge bedtime procrastination”? I don’t think about work but I crave fun and distraction to decompress and end up browsing online till I feel de-stressed enough to sleep
I hella struggle with this, as well. That's why I dislike doing anything "productive" around the house on work nights. I NEED my own personal fun time.
it might be because you are associating browsing with relaxing, which it is not, at least not the best form of relaxing that's good for your body; it is only a dopamine rush for your brain
If I may wedge into Huberman's very good point on making the bed/bedroom a place of peace for sleep- I believe 20 mins is too brief before a reset from lying in bed. (first pro tip; don't ever look at your clock during the night; its data that can only make problems, not solve any)... 20 min breaks can happen too often and easily to warrant getting out of bed. Also, it's always so near that you may stress about how little time you have left before you have to pull that ripcord. Our solution: we have a white noise machine (you can set it for any interval). It usually eases us to sleep, while drowning out ambient noises. Finally, if I do stay awake until the interval (e.g. 45 min), that informs me that it's been long enough, and I should reset. I never had to watch a clock.
Perfect timing on this
Helpful, thank you for yet another practical one, Dr. H!
Love this! Think I'm going to start doing this at the end of my work day.
I work in a really hard job working in addictions helping people recover from drug and alcohol issues and my day can be filled with people in trauma and some really difficult challenging situations. the first thing I do is I always park my car about 500 m from work so this involves a walk that short walk which is only five minutes. Maybe it basically clears my head. Just motion of walking feeling 1 foot in front of the other engages, a different part of the brain.
I do something interesting when I get to my car. I take my shoes off and put a different pair of shoes on. This is the starting point to getting out of work mode those feet carried the energy. After that I make a choice of what my body and mine feels like and I have a variety of strategies none of them include alcohol. I either go into nature and take photos? I'm also a professional photographer now... I might go to the gym. I might go and see my partner. I might combine all three of those in one thing but I try and do something different to keep it interesting. Don't resort to the same coping strategy..
My problem is my ritual starts with a beer
Watch his alcohol video
I am with you friend, that fresh beer its life giving 😂 i know its not healthy (no need to come at us!) we know 😂
Problem?
Have you tried a little bit of LSD? That can be quite freeing
Take the beer in the shower and it reduces 98% of the inflammatory markers blah blah, just kidding. Do what you gotta do to cope! Rome wasn't built by philosophers 💪👷🏼♂️ 🍻
Thank you 🙏 so helpful
Really helpful - thanks guys!
Thanks!
Fantastic! I’ll try this.
Write down everything!
My ritual is opening my home office door and two toddlers being thrust at me, usually screaming or arguing, while my struggling wife hobbles upstairs. sometimesin tears!
I usually end my work day by poking the voodoo doll made to look like the head engineer, then i offer the body of a chicken to a pagan god... But i guess this works too
I feel for ya man. Sounds like this was a gathering of your thoughts mostly pointing to a common theme - too much. Sounds like its time to simplify, maybe a little less DIY and pay some people to do some things for you so you can have actual downtime. I appreciate the openness an honesty. Keep at it man.
Wish this worked for my type of work. I have to be available via phone and text even after my scheduled hours. Work often seeps into my life even as early as 4 am. I think there's nothing I can do except change jobs.
The work day is supposed to end at some point?
Great stuff. I’m sure it wasn’t the wording you’d intended, but if trying to sleep is “effort” you need to make a change in that aspect of sleep.
Very good point. The effort bit was decisive for me when I was dealing with sleep problems. You shouldn’t be making an effort. That said I also think he was just expressing himself loosely.
He did specifically mention a study of people with insomnia in that same thought 😀
I haven’t had a steady job in 3 years.
If I have a post-work work rumination, I Schedule a text message from my home phone to my work phone for 9am the following work day
That’s great, but now you might become a robot and you get to the end of your short time in the earthly plane and realise you forgot to live a little and enjoy the dance 🕺🏼💃🏻
Cardio, walk, hot yoga in evening
My shutdown ritual just moves me from one job (which pays me) to another (which costs me money).
Yes I am a parent 😄
Actual shutdown from work doesn't happen until 9pm...
Schedule shutdown complete
good advice for home-based work because clear boundaries allow one to function and not ruminate about the past day, week, month, year, etc
Be wholly present in non-work life activities.
Rudy not making all nba teams says all it needs to say.
Nothing more frustrating than hearing, “How was work” right after you just managed to shut down from it 😢
My ritual is to take a good long walk. It’s the only way for me to say okay work is done, time for other things.
Go to the gym and put in a good workout like running or weights, then finish with a long shower and get fresh with new clothes.
That’s how you lose the stress from work.
Only thing missing is a massage when getting home
That's great if you don't have other responsibilities after work
Shower beer.
This is the blue collar version 💪😂
I think the next video series is going to be on hair. Am I the only one noticing that
I would be disappointed if it weren’t
Invented it. 🙄
Don’t start it
: )
I kept hoping he'd get to the point, but no. Literally the answer to the clickbait title is do your routine (you're on your own coming up with one), say "schedule shutdown complete." Don't know why people worship this guy.
am i allowed to do anything on my own anymore? eating, breathing, blinking, relaxing, jesus christ
psychopathic behaviour.
Obviously he's a very smart individual but really I'm listening to word diarrhea... Listen buddy keep it simple we don't want to have to listen to a dissertation. K.I.S.S. 🙄
true
This is part of a conversation.
What, rumination? Everyone should know this these days because of the problem it has become.
He literaly said nothing!
Thats not the correct way to use the word literally 😅
That’s not true. He said
1. complete critical tasks and write what you need as TDL for later
2. Have a phrase or a marker to end your day “completed the shut down”
3. Make sure you keep in a specific environment and not bring it to the dinner table or in family places.
4. Don’t ask about work ask something else like “hey what was exciting about your day”
I have a hard time taking Huberman seriously anymore.
Why is that? Did he say something that science disproved that I'm not aware of?
@@wildprodigythis comment shows why you all are so annoying
@@Johndoe-gd4tb I'm confused now. I asked a question. All he talks about is science and health
Ok bot