Time to sleep, are more effective than any time management courses
Editor’s note: This article is from the micro-channel public number “YouCore” (ID: YouCore), Author: Crystal US students.
01
A misunderstanding of time management
Most people often start planning from the time they wake up when they make daily arrangements.
Some people are a little earlier and start arranging things from 5 o’clock; some people are a little later and start arranging things from 10 o’clock.
My daily plan is different. I am used to making arrangements from the time I was in bed the night before.
Why would you do this?
Because how much you can do and do well the next day depends largely on the time in bed the night before.
If you were late the day before and didn’t get up at 7 o’clock the next day, the plan that was arranged from 7 o’clock would have been ruined from the beginning.
Even if I struggle to get up the next morning, I still feel dizzy and unable to do things that require deep thinking. There is a high probability that at the end of the day, it will be difficult to do none of the things, and just to spin around unimportant things. Up.
So, the starting point for your work the next day is actually the time you go to bed the first day.
If you can’t go to bed on time the night before, it will bring at least two serious drawbacks to your work.
02
Disadvantage 1: Insufficient sleep reduces the quality of work
If you don’t go to bed on time the night before, it is very likely that you will not get enough sleep.
Insufficient sleep will bring two challenges to the quality of work:
1. Delay challenging work
2, Reduce work efficiency
▼ 1. Delay challenging work
Insufficient sleep will lead to a decline in people’s ability to think deeply and self-control. In this case, you will avoid or delay challenging tasks, because these tasks require you to have enough energy and willpower.
For example, if I slept late the night before, the task of writing articles the next day would be delayed, and I would avoid doing all kinds of things like collecting information and chatting with people.
But if I had enough sleep the night before, I would be willing to go to the codeword the next day, and the efficiency is often very high, and I can finish the first draft of the article in one breath.
▼ 2. Reduce work efficiency
In addition to affecting deep thinking and self-control, lack of sleep can also cause:
◆ Decision making error
◆ Decreased language ability
◆ Memory loss
◆ Negative emotions, easily depressed or angry
Glucose metabolism tracking experiment in neurophysiology proves:
Lack of sleep within 24 hours will cause the average cerebral cortex glucose metabolism rate to drop by 7%, which means that the brain activity drops by an average of 7%.
The most severely reduced metabolic rate is the prefrontal cortex (the part of the brain responsible for higher cognitive functions), the temporal parietal (the part of the brain responsible for the semantic processing of visual and auditory information), and the thalamus (the brain is responsible for wake part).
This is why we are prone to make bad decisions when we are sleep deprived, and our ability to express our speech also deteriorates.
Wrong decision-making will lead to rework at work; decreased language skills will result in half the effort. Doing 80 points can only show 50 points.
Combined with memory loss and negative emotions, your work efficiency will be greatly affected.
03
Disadvantage 2: Irregular time and missed compounding effect
After online education became popular at the beginning of this year due to the epidemic, a friend of mine was dug into a K12 education company for operation. The salary and development were good, and the salary was doubled , And began to lead the team.
This week he complained to me that he wanted to change jobs, even if the salary was low.
Why does he want to give up such a well-paid and well-developed job in less than a year?
It turns out that he has to work overtime every night until after 12 o’clock in the evening, and the off-duty time is not fixed. Sometimes he has to deal with emergencies at 2 or 3 o’clock in the evening, and his body has been a little broken after half a year.
He said that he can’t keep up with the body of the next few decades just to make money for this year.
This of my friendThe case illustrates another drawback of being unable to go to bed on time at night: unable to enjoy the compound interest brought about by a regular schedule.
Long-term regular work and rest will bring us two compound interest:
1. Compound interest of the body
2, Ability compound interest
▼ 1. Compound interest of the body
Regular work and rest will improve the body’s immunity and maintain long-term health.
There is a famous saying by a professional master who pursues long-termism:
Working overtime temporarily is not the core competitiveness, but being able to work overtime sustainably in the long term is the core competitiveness.
And long-term sustainable overtime must be inseparable from a good body. In the long-term overtime, you can maintain a good body and you can only work regularly.
▼ 2. Compound interest of ability
There are two main methods for work and study: one is sports assault, which is typical of various year-end sprints and pre-examination assaults; the other is long-term accumulation of water.
The assault method can often achieve results in a short period of time, but the drawback is that it will slack off to zero after completion.
Moreover, this practice of daily exposure to ten-day cold is not conducive to the mastery of some skills that need to be accumulated a little every day, such as the accumulation of knowledge system and the improvement of expression level.
Regular work and rest will help you master these accumulated skills that rely on regularity and bring compound interest in ability.
04
How do I go to bed on time?
Since going to bed on time the night before is so meaningful, why can’t most of us do it?
The biggest obstacle to getting to bed on time is retaliatory staying up late: I feel that going to work and studying takes up too much time, so staying up late becomes a “reward” for myself.
Like a friend of mine who is a heavy game fanSay:
“At other times I have to work and study. If I can’t play games before going to bed, I really don’t know when I can play?”
So for 996 and even 007 professionals, how can we fight retaliatory staying up late?
I will give you two effective suggestions:
▼ 1. Increase the sense of control over the time of fishing at work
For the phenomenon of staying up late with revenge, Li Chuxi, a consultant from the Department of Psychology, Beijing Normal University, explained this:
The retaliatory staying up late in the workplace is actually an over-compensation behavior, because the demand for time control during the day is not met, so staying up late to increase time A sense of control, or fulfilling their previously unmet needs.
Therefore, in order to fight against retaliatory staying up late, we can try to increase our sense of control over working hours during the day.
In January 2015, the American media “In These Times” published an article titled “Slacking Workers of the World Unite” (The League of World Tractors).
This article mentions the fact that in the world, employees spend an average of 1 to 3 hours fishing every day, and 60% of online shopping occurs during working hours.
The American research company GETVOIP also released a set of data reports in 2015.
This report surveyed 2063 adults between the ages of 25 and 64 in the United States and asked how many hours they spent on non-work activities while working.
The final data report shows that, with the exception of 19.6% of the respondents who said they did not waste time, the remaining 80.4% of the respondents had some time wasting behavior.
17.9% waste 30 minutes, 19.3% waste 1 hour, 8.6% waste 1.5 hours, 11.6% waste 2 hours, 4.6% of people waste 2 and a half hours, 18.5% of people waste 3 hours or more.
Since we have so much fishing time at work every day, and at the same time we feel that our time is out of control because it’s too late to go home, it’s very likely One explanation for is:
We did not regard the wasted time in this part of work as a time for relaxation and rest. At least we did not feel that it was a rest in our mentality.
So for 996 students, you can take the initiative to control these unavoidable fishing time (People’s physiological structure determines that people’s attention cannot be concentrated for a long time, and attention appears after a certain time. Lost fishing time is inevitable).
For example, every 50 minutes of work, be in a daze, put on headphones to listen to a few music, go out for a walk, or communicate with colleagues who are slightly free.
The core is not to feel surreptitiously or passively resting, but to have a sense of self-control.
Some people may worry that the leader will have a bad influence and a psychological burden after taking a nap during work.
But from another perspective, for our brain workers who often work overtime, if they really get distracted for 5 minutes because of tiredness, or get criticized by the leader after a 10-minute break, then we might have to consider this one. Is the company worthy of long-term service?
▼ 2. Increase the sense of control over the evening entertainment time
In addition to improving the sense of control over the fishing time during the day, we can also increase the sense of control over the entertainment time at night.
For example, where do you spend all the time you spend staying up late?
I estimate that most of the students spend watching movies, watching videos, and playing games.The time for active entertainment may be mostly.
For these passive entertainments that don’t use our brains, we generally give up our time and let the entertainment plot take us along. This often leads to unawareness of the passage of time and causes entertainment time to far exceed expectations.
For example, if I want to use the vibrato for a while and then go to sleep, I look up and the sky is already dark.
How to deal with the waste of time caused by this passive entertainment?
You can try to turn passive entertainment into active entertainment, and do this on the premise of output.
For example, when you can’t control and want to watch a movie, you can predict from which angle you want to write a film review; when you can’t control the game, you can predict how to write it Article game strategy.
This will make it easier for you to notice the passage of time and avoid being run away by the entertainment plot and taking too much time than expected.
Of course, it’s better to avoid visual entertainment such as playing games and chasing variety shows before going to bed.
It is best to do repetitive, relatively boring things before going to bed, such as reading some books, listening to some light music, etc., to help you sleep better.
05
Summary
The starting point for work the next day is not the time you wake up, but the time you go to bed the first day.
In order to ensure work efficiency, instead of focusing on how to manage time well, I recommend you to develop the habit of regular work and rest first, because regular work and rest are all time management.The basis and premise of management:
1. After regular work and rest, our work efficiency on the day will be guaranteed.
2, The compound interest effect brought about by a long-term regular schedule will make you more competitive than most people.
For the long-term 996 professionals who like to stay up late with revenge, you can try to improve the sense of control over two types of time:
1, Increase the sense of control over fishing time at work
2, Increase the sense of control over the evening entertainment time
Sleep on time, which may be more effective for you than any time management course.