Yesterday I realised that in September I passed my tenth anniversary as a freelancer. This prompted me to spent this morning doing a review of those ten years.

For the past hours I have been on a trip through memory lane. I have reviewed my financial information, my list of past customers (I should call many of them to keep in touch!) and projects, the material I produced and many, many pages of notes.

I am not sure yet what to make out of all that information. It is a lot to take in. For the moment I will simply let it sink in and maybe in a few days see if I can write up some conclusions, lessons learned and action steps.

Convince yourself that the effort part is the good part, and you’ll start generating Dopamine and learn to enjoy the process.

Related:

• People with a wandering mind (ADHD) are motivated by actions that captivate, create, compete, or complete
• There is no evidence of any effects of growth mindset interventions on academic achievement
• Link the desired behavior to a clear signal
• Start with a simpler version of the task to boost your confidence; then move on to a more challenging one
• Do things that makes you happy everyday, since happy workers are 12% more productive
• Cold showers temporarily reduce your cognitive performance
• The words you use influence how you see the world
• Use AI to reduce unnecessary difficulties, not to avoid essential effort

Research shows that regularly practicing mindfulness meditation can lead to a smaller amygdala. This part of the brain is important because a smaller amygdala often means you have less stress and can concentrate better. When the amygdala is less active, we are less easily distracted by things around us or by our own thoughts.

Furthermore, studies indicate that mindfulness meditation not only changes the size of the amygdala but also how it interacts with other parts of the brain. This means that the amygdala communicates differently with, for example, the prefrontal cortex. These changes help us manage our emotions better and concentrate more effectively. As a result, people procrastinate less often because they can focus their attention better on what they need to do.

The great thing about mindfulness meditation is that you don’t need much time or effort to experience these benefits. Research shows that even a short, intensive period of mindfulness, such as a three-day retreat, can cause lasting changes in the brain. This means that mindfulness meditation is an easy and effective way to improve your mental clarity and focus. It is therefore a valuable practice for anyone struggling with concentration and procrastination.

Related:

• Take regular ‘thinking walks’ to change your brain to enhance thinking, creativity and memory
• Even a single guided meditation of ten minutes can help you concentrate better
• Hiding your phone doesn’t help you concentrate better
• Give your mind time to wander

Research has shown that higher CO2 levels in office environments are associated with decreased performance on cognitive tests, such as the Stroop test, and an increase in reaction times for attention disorders. This suggests that a well-ventilated work environment is not only important for health, but also for maintaining mental sharpness and productivity.

A productive work environment requires more than just a well-designed space; air quality plays an equally important role. Poor air quality, caused by high concentrations of CO2 and particles, can lead to decreased concentration and cognitive abilities. Therefore, it is essential that workspaces are well-ventilated to keep the air clean and optimize mental performance.

Related:

• Take regular ‘thinking walks’ to change your brain to enhance thinking, creativity and memory
• Work in a daylit workspace

Research by Hershfield and colleagues, based on data from 35,000 people, shows that a lack of free time leads to increased stress and lower subjective well-being. This is not surprising, as too little time for relaxation and personal activities can result in a feeling of exhaustion and dissatisfaction. However, the research also reveals that too much free time is not always better. From about five hours of free time per day, well-being starts to decline again, unless this time is filled with social activities.

Free time is essential for rest and recovery, but an excess can lead to a sense of purposelessness. This is because a large part of our free time is often consumed by distractions such as mobile phones and social media, which can ultimately feel like wasted time. It is important to find a balance where free time is not only sufficient for relaxation, but also spent meaningfully. This can be achieved, for example, by engaging in activities that promote personal growth or stimulate social interactions.

Related:

• Working outside of normal working hours can undermine intrinsic motivation, as it prompts people to reflect on how they could have spent their day better if they had not worked
• Take the time to think about, dream of, and look forward to future activities
• The expectation that you check email outside of working hours can lead to health problems, relationship issues, and anxiety
• A four-day workweek improves employee well-being without reducing productivity
• “Revenge bedtime procrastination” is the deliberate delay of bedtime to regain control
• Hard work

Regular thinking walks can have a significant positive impact on your brain, thinking, creativity and memory. Research shows that walking, especially in the morning, not only increases your energy level, but also improves your creativity and problem-solving ability. An experiment conducted by Oppezzo at Stanford University showed that students who walked before taking a creativity test scored 60 percent higher on creativity scores than those who sat. This suggests that physical activity such as walking stimulates the brain and promotes new ideas and solutions.

In addition, walking in nature offers additional benefits. The Attention Restoration Theory suggests that natural environments can restore your attention and refresh your mind, contributing to improved memory and concentration. The lower temperatures and fresh air in the morning can also have a invigorating effect, promoting your mental clarity and discipline throughout the day. While walking in the city also offers benefits, the peace and beauty of nature can add an extra dimension of relaxation and inspiration. It is important to experiment with different environments and activities, such as listening to music or podcasts, to discover what works best for your personal productivity and well-being.

Related:

• Clean air boosts your mental power
• People with a wandering mind (ADHD) are motivated by actions that captivate, create, compete, or complete
• A 5-minute unstructured break is enough to regain your focus
• Mindfulness meditation reduces the size of your amygdala, making you less prone to distractions and procrastination
• Physical cues affect our state of mind and can be used to switch between different productive modes
• Writing is the best medium for deep thinking

In our modern world, we often receive a lot of information that is easy to understand but doesn’t really help us gain deeper knowledge. It’s tempting to view reading as something passive, like watching TV or YouTube videos, especially when we’re tired. But to truly benefit from the information, it’s important to consciously set aside time where we can fully concentrate on reading. This means avoiding distractions and focusing on understanding the text.

Quality time for reading means not only reading the words but also actively thinking about what they mean. This can be aided by taking notes, which enhances our attention and focus. By taking notes, we force ourselves to rephrase and better understand the text in our own words. This helps us remember and apply the information in different situations.

It’s important to find the right moments for this kind of reading. Instead of reading when we’re tired, it’s better to choose times when we are alert and open to new information. This might mean scheduling specific times for deep reading, away from hustle and distractions. By valuing these moments, we can improve our reading and move from superficial information processing to building valuable knowledge.

Related:

• Rephrasing a text helps me to better understand what the author means
• A Zettelkasten is an intelligent conversation with my past thoughts
• When helping someone, give that person enough information and boost their confidence by showing how that information can help others
• Keep essential information in your mind so you can access it quickly without having to look it up
• Working slower promotes deeper thinking processes and better results
• Writing is the best medium for deep thinking
• Capture your mind wandering while reading; get into a conversation with the author

Irreversible decisions, also known as “one-way doors,” require careful and thoughtful consideration. It is important to thoroughly assess the situation and seek advice if necessary before making a decision that cannot be undone. This helps prevent regret and ensures you don’t end up in an undesirable situation.

Some decisions are permanent, but there are also many decisions you can reverse, the so-called “two-way doors.” These decisions can be made more quickly and with less concern because the consequences are not final. If such a decision doesn’t work out well, you can go back and try something else. It’s important to know what type of decision you are making so you can use your time and energy wisely.

Take your time with important decisions. This doesn’t mean you should be indecisive, but rather think consciously and smartly. By calmly considering the consequences and risks, you can make decisions with more confidence. This helps prevent mistakes and gives you a sense of control and responsibility over your choices and their impact on your life.

Related:

• Make reversible decisions as quickly as possible
• Spend a little attention on planning and organizing your tasks, but not more than necessary; then, get to work
• Explore a map for each month’s cycle that not only includes things to do, but also things to avoid
• Although time pressure makes us work faster, it does not automatically mean we work better
• When starting a new habit, routine, or project, it is important to consider the future maintenance costs that may arise

Research shows that only 2.5% of people can multitask well without their performance deteriorating. This means that these people work just as well when doing multiple things at once as when they focus on one thing. This is remarkable because most people perform worse when they try to multitask.

Most people perform worse when they try to do multiple things at once. This is because the human brain has difficulty dividing its attention well over different tasks. Research has shown that multitasking often leads to less productivity and more errors. But there is a small group of 2.5% of people who can multitask well. They seem to have a special ability to use their attention and thinking skills efficiently.

The ability to do multiple things at once without performing worse varies from person to person and can be seen as a skill that can be developed. Most people cannot multitask well, but the fact that 2.5% of people can shows that there are different levels of multitasking.

Related:

• Avoid excessive task switching to increase efficiency
• Attempting to do two or more attention-demanding tasks simultaneously reduces productivity
• The human mind and brain lack the architecture to perform multiple tasks simultaneously

Meals that are high in carbohydrates can affect our reaction speed. This is because carbohydrates can increase the production of serotonin in the brain. Serotonin is a neurotransmitter that has a calming effect, which can lead to relaxation and less alertness. This can be useful if you want to relax, but it can be a disadvantage if you need to react quickly, such as when driving or performing difficult tasks.

On the other hand, meals high in protein can distract you more quickly. Proteins contain amino acids like tyrosine that stimulate the production of dopamine and norepinephrine. These substances help you stay alert and focused, but too much of them can cause you to become more easily distracted and have trouble concentrating. This can be particularly challenging in situations where you need to pay attention and stay focused for a long time.

It is important to find a good balance between carbohydrates and proteins, depending on what you are going to do. If you need to do something that requires good concentration and quick reactions, it may help to eat fewer carbohydrates and opt for a meal with a bit more protein. On the other hand, if you are going to do something that requires less concentration, a meal high in carbohydrates can help you feel relaxed and calm.

Related:

• Do the right thing, in the right way, and at the right moment

When constantly switching from one task to another, so-called ‘switching costs’ arise. These costs include the time and mental energy needed to reorient yourself to the new task, let go of the details of the previous task (attention residue), and fully concentrate on the new task. This process can take several minutes, which means that frequent task switching can lead to a significant decrease in productivity.

By handling tasks sequentially instead of in parallel, these switching costs can be minimized. Once you start a task, it is more efficient to continue it for as long as possible until it is completed. This eliminates the need to switch constantly and allows you to fully focus on the task at hand. Research has shown that subjects who repeatedly perform the same task work faster and more efficiently than when constantly switching tasks.

Additionally, studies have shown that employees lose a significant portion of their time by frequently switching between applications and websites. This constant switching can lead to a loss of 9% of their working time. By consciously choosing to monotask and handle tasks in a logical order, employees can increase their productivity and improve the quality of their work. It is therefore crucial to create a work environment where unnecessary interruptions are minimized and focus on one task at a time is promoted.

Related:

• Before you start (a task, a work session, a project…), set a time budget
• A small part of the population is able to multitask without performance reduction
• Ensure that your computer screen is large enough so that you can view both the work document and the reference material at the same time
• Attempting to do two or more attention-demanding tasks simultaneously reduces productivity
• Workers lose 9% of their time at work by toggling roughly 1200 times per day between applications and websites
• A little time pressure while working on your tasks helps to reduce ‘attention residue’
• The human mind and brain lack the architecture to perform multiple tasks simultaneously
• We pick up our phones over 350 times per day, almost four times more than in 2019
• Interruptions aren’t intrinsically distinct from other events, they’re just events most professionals don’t want around. The distinction is in our head.
• Work in 90-minute cycles separated by 20-minute breaks

Research shows that exposure to cold, such as a cold shower, can temporarily reduce your cognitive abilities. After a cold shower, you may have difficulty remembering, react more slowly, and have trouble planning. These effects can last up to an hour. This means that after a cold shower, you may think and make decisions less quickly and effectively.

Cold showers have long-term benefits, such as improved circulation and a stronger immune system. However, it’s important to know that they can affect your cognitive abilities in the short term. If you need to perform a task that requires a lot of concentration, it’s better to wait with a cold shower until you’re done. It’s important to find a balance between the benefits of cold showers and their temporary adverse effects on your cognitive abilities.

Related:

• People who do not experience stress often have a lower level of cognitive ability
• Motivation

Looking forward to enjoyable things that are coming can make you happy. Research shows that not only pleasant memories but also anticipating something enjoyable gives you a good feeling. By thinking about future activities and visualizing them, you can already feel happy now.

It’s nice to prepare for something you are looking forward to. This could be a vacation or a cozy dinner with friends. The anticipation is important because it makes your life more enjoyable. Regularly dreaming about fun things to come brings extra joy and motivation.

By thinking about what you want to do, you can also better choose what is truly important to you. You can then spend your time and energy on things that matter to you. This makes your life more pleasant and meaningful. You not only enjoy the activity itself but also the anticipation of it. In short, dreaming about the future makes you happier.

Related:

• The optimal amount of free time seems to be between 2 and 4 hours per day
• Well-rested people are more positive
• More money will make you happier
• Do things that makes you happy everyday, since happy workers are 12% more productive
• Imagine how your life would be without the beautiful moments from the past; this can help you feel better about how it is now
• Explore a map for each month’s cycle that not only includes things to do, but also things to avoid
• Looking forward to your vacation and making travel plans often makes you happier than the trip itself
• Give your mind time to wander

Linking desired behavior to a clear cue is a smart way to change behavior. This idea is similar to making “if-then” plans, where you decide in advance what you will do in a particular situation. By choosing a clear cue that reminds you of the desired behavior, it becomes easier to exhibit this behavior automatically and regularly. This works like a habit: the cue triggers a routine that provides a reward, encouraging you to repeat the behavior.

Implementation intentions help you achieve your goals by making desired behavior happen automatically. By deciding in advance what you will do in a certain situation, it becomes easier to stick to your plans. For example, you might decide to meditate for five minutes every morning after brushing your teeth. Brushing your teeth then becomes the cue to start meditating, making it a fixed part of your daily routine.

By automating behavior with clear signals and specific plans, the process becomes more predictable and requires less mental energy. This leaves more room for other tasks, which can improve your productivity and effectiveness. By linking desired behavior to a clear signal, it becomes easier to develop and maintain positive habits. This increases the likelihood of achieving your personal and professional goals.

Related:

• Before you start (a task, a work session, a project…), set a time budget
• Do not set SMART goals
• Physical cues affect our state of mind and can be used to switch between different productive modes
• Reduce mobile phone use to improve your life satisfaction, well-being, and health
• A little time pressure while working on your tasks helps to reduce ‘attention residue’
• Start with the difficult work and do the easy things later
• Motivation
• Habit

The basic principle of the Getting Things Done (GTD) system, developed by David Allen, is that your memory is not the right tool for keeping track of your to-do list. As long as you have a good system that systematically gets tasks out of your head, your system meets this basic principle. This means that you don’t necessarily have to organize tasks by context, follow the five steps, or do weekly maintenance.

David Allen emphasizes that anything that helps to get something out of someone’s head and creates more cognitive space and freedom to be present and focus your attention where you want, without distraction, could also be GTD. For example, if you could hire 40 people to follow you everywhere and to whom you can entrust all ideas or future reminders, and who can guide you through every thinking process at the right time, then you don’t need any additional tool or process. That would also be GTD.

Related:

• Do the right thing, in the right way, and at the right moment
• Your own implementation is the correct way of doing GTD
• Keep essential information in your mind so you can access it quickly without having to look it up

When people can easily understand information, for example through good sound quality, it positively influences their trust in that information. This is because smooth and clear communication creates a sense of reliability. When information is presented without glitches or disturbances, listeners experience less cognitive load, meaning they have to exert less effort to process the message. This ease leads people to more quickly consider the information as true and reliable.

Research has shown that when information is difficult to process, for example due to poor sound quality or a strong accent, people are more likely to judge the information as less true or convincing. This effect occurs even when the difficulty arises from insignificant features, such as the color of the text or the pronunciation of a name. The idea is that anything that makes processing information difficult creates a barrier to the trust people have in that information.

Good sound quality and clear communication thus play a crucial role in how information is received and evaluated. By ensuring that information is easy to understand, speakers and organizations can increase the trust of their audience. This underscores the importance of attention to detail in communication, such as the clarity of the audio and the articulation of the speaker, to have a positive impact on how the message is received.

Related:

• When helping someone, give that person enough information and boost their confidence by showing how that information can help others