610-825-2179 · 4/4/2017 1 610-825-2179 Taking Care of Yourself De-Clutter Your Desk and Mind
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4/4/2017 1 www.joelweintraub.com www.healthhumor.com 610-825-2179 Taking Care of Yourself De-Clutter Your Desk and Mind
Transcript of 610-825-2179 · 4/4/2017 1 610-825-2179 Taking Care of Yourself De-Clutter Your Desk and Mind
4/4/2017
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www.joelweintraub.comwww.healthhumor.com
610-825-2179
Taking Care of YourselfDe-Clutter Your Desk and
Mind
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SleepDe-Clutter Your DeskTime Management
Body temperature Exercise Don’t associate your bed with too many
activities Worry 24.1 hour sleep/wake cycle Go to bed the same time every night
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NapsDon’t stay up lateDietWarm bath Three stages of sleep◦Tossing and Turning◦Deep Sleep◦REM
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Daylight = Adenosine builds up Sleep = Adenosine + Phosphorous = ATP◦ Adenosine gets used up = You wake up◦ Groggy for first ½ hour before you are fully
functional Awake◦ Body cells derive energy from burning ATP◦ Adenosine builds up Sleepy around 4:00 PM - 5:30 PM
Adenosine can no longer cause sleepiness
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Suprachiasmatic Nucleus◦Darkness Temperature dropsMelatonin is released
◦ Light Increase in temperatureMelatonin is suppressedCortisol is released
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Melatonin is released at night
Flat paint Lavender 45 watt bulbDimmer switch Replace pillow one-two years
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Stomach Sleepers◦ Soft with little elevation
Back Sleepers◦Medium with moderate elevation
Side Sleepers◦ Firmer with higher elevation
How to get 25 hours out of a 24 hour day
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Plan the night before◦Draft a to do list◦Assign times to various tasks
Dealing with Tasks that Require Focus?◦ Turn off phone◦ Shut down e-mail
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Institute of Psychiatry at the University of LondonWorkers distracted by phone calls and e-mailFall in IQ twice that of marijuana smokers
Just clean one drawer Just work on one section of the room Associated friends calling with one chore
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Just take one simple step
25 minute work sprints◦ 5 minute break
After 2 hours do something to distract you
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If it takes less than 2 minutes◦Do it now
5 Things Important to You 5 Activities You are Doing?
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5 Things Important to You 5 Activities You are Doing?Family and Friends Going out with friendsSignificant Other TravelingCareer WorkingHealthy Living TVEducation Worrying
5 Things Important to You 5 Activities You are Doing?Family and Friends Going out with family and friendsDating Going out on datesCareer WorkingLiving Healthy Working outEducation Reading, audio books and video
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Health Wealth (Career) Relationships (Family, Friends) General Happiness ( Everything else)
Follow up FileEquipment needed◦12 Hanging Files◦ 31 Manilla Folders
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Equipment Needed◦Accordion File
LibraryWall or Refrigerator Calendar
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File folderCategory fileLibraryRolodex
Avg. disorganized person◦ 3000 documents
Creates 40% more housework
80% of what you file never gets looked at
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Swiss Cheese Method◦ Writing a book in 15 minutes/day◦ Cleaning a room one section at a time
Sleep 8 hoursWork 8 hoursSpend your time wisely
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Don’t let salespeople use the diminish to the ridiculous line
365 days to failNo adrenaline kick
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File information in binder Take advantage of idle time Read with a highlighter◦ Memorize before highlighting◦ We forget at least 75% of what we read in three
months
Read with Purpose◦ Be an active reader
Keep an Idea File◦ Note on the paper the reason you are keeping
it◦ Review this idea file the first of each month
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Group the call backs Tricks for getting off the phone Have routine jobs available
Paretto Principle (80/20 Rule) Parkinson’s Law◦ Work expands to fill the time available◦ Space expands to fill the room available
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One in-One out Rule Keep items where you’ll need them Put hangers in backwards
Hang shoe organizer on back of door◦ Stuff pocket with BrushesDeodorantHair spray Soap
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Shopping List◦ Four Quadrants Four different areas of the store
Date frozen food and spices
Build memories not possessions
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Emotions never forget Have a logical reason or purpose where you
put things Say it out loud Concentrate on what you are doing
Four Principles of MemoryLinkingRooms of your House
