How To Make Hard Work Feel As Easy As Walking
Summary
TLDRRyan, CEO de DARS y cofundador de Research Collective, comparte estrategias para mejorar la productividad y alcanzar un estado de flujo, inspirado en adaptaciones ancestrales. Se destaca la importancia de cambiar de posición y entorno de trabajo para estimular la liberación de dopamina, que aumenta la energía y agiliza la capacidad de enfoque y resolución de problemas. Ryan sugiere un enfoque de trabajo que combine sentarse, parar y caminar, y recomienda el uso de un escritorio ergonómico y un tablero de movimiento para mejorar la postura y reducir el estrés. Además, propone establecer al menos tres ambientes de trabajo distintos para reducir la fatiga y acelerar la entrada al estado de flujo. Finalmente, Ryan enfatiza la necesidad de tomar descansos que aumenten la dopamina y mantengan la productividad a lo largo del día.
Takeaways
- 🧘 **Adaptación ancestral**: Nuestros ancestros tenían una forma de recargar su enfoque, energía y productividad incluso si estaban exhaustos.
- 🚀 **Acceder al estado de flujo**: Ryan y Stephen Cutler han enseñado a profesionales y organizaciones cómo acceder al estado de flujo a voluntad.
- 🤸 **Movimiento y postura**: El movimiento y la postura adecuados son fundamentales para evitar el agotamiento y mejorar la productividad.
- 🌿 **Entorno y dopamina**: La alteración del entorno y la postura puede activar la liberación de dopamina, mejorando la energía y el enfoque.
- 🧠 **Modo de exploración**: La mente cambia de modo de conservación a exploración cuando se enfrenta a un entorno nuevo o se cambia de posición.
- 🪑 **No sinónimos**: Trabajar no es sinónimo de sentarse; un cuerpo relajado hace que el trabajo se sienta más fácil.
- 📈 **Estandarización del espacio de trabajo**: Establecer un espacio de trabajo principal para sentarse, parar y caminar para aumentar la productividad.
- 🚶 **Caminar y flujo**: El caminar puede aumentar la productividad y el acceso al estado de flujo debido al EIT (hipofrontalidad transitoria inducida por el ejercicio).
- 🏞️ **Entornos de trabajo variados**: Configurar al menos tres entornos de trabajo distintos para reducir la fatiga y acelerar el inicio del flujo.
- 🔄 **Cambio de posición y lugar**: Cambiar de posición y lugar cada dos horas o cuando se note una disminución de energía puede ayudar a reiniciar la productividad.
- ⏸ **Tomar descansos efectivos**: Tomar descansos que aumenten la dopamina es esencial para mantener el flujo y la productividad a lo largo del día.
Q & A
¿Cómo podrían nuestros ancestros reiniciar su enfoque, energía y productividad incluso si estaban exhaustos?
-Nuestros ancestros podrían hacerlo de manera automática debido a una adaptación ancestral que les permitía cambiar rápidamente su estado de conservación de energía a un estado de exploración y aprovechamiento de nuevos recursos.
¿Por qué Ryan, el CEO de DARS, y su amigo Idausa, decidieron cambiar su forma de trabajar?
-Ryan estaba sufriendo dolor físico debido a su posición de trabajo sentado y Idausa le señaló que trabajar no es sinónimo de sentarse, y que un cuerpo relajado hace que el trabajo se sienta más fácil.
¿Cómo afecta la posición del cuerpo en el espacio la capacidad de un individuo para alcanzar un rendimiento óptimo?
-La posición del cuerpo puede bloquear el rendimiento óptimo y atraer el agotamiento si no es adecuada, ya que la forma en que el cuerpo está posicionado en el espacio puede afectar negativamente la productividad y la capacidad de resolver problemas.
¿Qué sucede en el cerebro cuando un ser humano primitivo encuentra un oasis en un paisaje desértico?
-El cerebro libera dopamina en respuesta a la novedad del entorno, lo que aumenta las reservas de energía y disminuye la percepción del esfuerzo, preparando al individuo para explorar y aprovechar los posibles recursos del oasis.
¿Cómo influye el cambio en el entorno en la productividad y en la capacidad de resolución de problemas?
-Cuando se altera el entorno, como al ponerse de pie o moverse, el cerebro responde como si hubiera descubierto un nuevo oasis lleno de recursos potenciales, lo que aumenta la alerta, la energía y las habilidades para resolver problemas.
¿Por qué cambiar de posición física y entorno refresca el cerebro y renueva el enfoque?
-El cambio de posición y entorno reduce la percepción del esfuerzo y la fatiga mental, proporcionando un reinicio en los niveles de fatiga del cerebro y mejorando la capacidad de enfoque y productividad.
¿Qué son las tres posiciones recomendadas para el espacio de trabajo principal y por qué son importantes?
-Las tres posiciones son sentarse, ponerse de pie y caminar. Son importantes porque cada una tiene efectos diferentes en la percepción del esfuerzo y la productividad, y se pueden utilizar para reducir la fatiga y aumentar la energía.
¿Qué es el 'estado de flujo' y cómo se relaciona con la productividad?
-El estado de flujo es una condición descrita por psicólogos como una experiencia óptima y extrema de productividad. Se puede acceder a este estado al reducir la fatiga y aumentar la energía y el enfoque, lo que se logra cambiando de posición y entorno de trabajo.
¿Por qué es recomendable usar un standing desk y cómo afecta el cuerpo humano?
-Un standing desk reduce la fatiga y el estrés, mejora la circulación sanguínea y permite que más oxígeno y nutrientes lleguen al cerebro y los músculos, lo que aumenta la alerta y la función cognitiva.
¿Cómo puede la actividad física, como caminar, aumentar la capacidad de entrar en el estado de flujo?
-La actividad física puede desviar recursos del lóbulo prefrontal al control de movimientos físicos y respuestas automatizadas, lo que facilita el flujo y sus asociaciones subjetivas, como la reducción de la autoconciencia y la distorsión del tiempo.
¿Qué son las tres etapas adicionales que se deben establecer para maximizar el flujo y la productividad?
-Se deben establecer tres ambientes de trabajo adicionales con variables fijas para reducir la variabilidad y la fatiga mental, y facilitar la entrada en el estado de flujo.
¿Cómo afectan los cambios en el entorno en la lucha por alcanzar el estado de flujo y cómo se puede superar esto?
-La rotación del entorno de trabajo y la reducción de la percepción del esfuerzo acortan la fase de lucha y ayudan a superar la barrera para alcanzar el estado de flujo, proporcionando un sentido de autonomía y control.
Outlines
😀 La adaptación ancestral para mejorar la productividad
Ryan, CEO de DARS y co-fundador de la Collective, comparte cómo nuestros ancestros utilizaban estrategias naturales para reiniciar su enfoque y energía, incluso en estados de agotamiento extremo. Esta adaptación puede ser utilizada intencionalmente para aumentar la productividad. Ryan y su amigo Idausa descubren que el dolor y la fatiga física son resultado de trabajar de manera incorrecta, es decir, con una mala postura. La narración se remonta 250.000 años para explicar cómo el cerebro responde a cambios en el entorno, liberando dopamina y entrando en un modo de exploración que aumenta la energía y disminuye la percepción del esfuerzo. Esto se relaciona con el trabajo moderno y cómo el cambio de postura y ambiente puede ayudar a alcanzar un estado de flujo y evitar el agotamiento.
🏋️♂️ El impacto del cambio de posición y lugar en la percepción del esfuerzo
Se discute la distinción entre la percepción del esfuerzo físico (perceived exertion) y la percepción del esfuerzo mental (perceived effort). Para reducir estas percepciones, se sugiere cambiar de posición y lugar de trabajo para refrescar el cerebro y renovar la concentración. Ryan recomienda establecer un entorno principal de trabajo que permita sentarse, estar de pie y caminar, destacando los beneficios de la postura erguida para la productividad y la salud. Se aboga por utilizar un escritorio ergonómico y una tarima de movimiento para mejorar la postura y reducir el agotamiento. Además, se sugiere sentarse durante un máximo de dos horas y alternar con períodos de caminata para mantener la energía y la productividad.
🚶♂️ Caminando hacia un estado de flujo
Ryan comparte su experiencia de caminar hacia sus exámenes finales de colegio, lo que le llevó a descubrir el concepto de 'exercise-induced transient hypofrontality' (EIT). El EIT desvía recursos del lóbulo prefrontal al control de movimientos físicos y respuestas automatizadas, lo que facilita el estado de flujo. Se recomienda hacer llamadas y reuniones mientras se camina para aumentar la concentración y la productividad. Además, se sugiere establecer al menos tres entornos de trabajo para reducir la fatiga y acceder rápidamente al estado de flujo, alternando entre ellos para mantener la novedad y el interés.
🧘♀️ Tomando descansos efectivos para mantener la productividad
Para mantener el flujo y la productividad a lo largo del día, Ryan enfatiza la importancia de tomar descansos adecuados que aumenten la dopamina en lugar de deplétela. La mayoría de los trabajadores no toman el tipo correcto de descanso, lo que afecta su rendimiento. Se sugiere ver un video adicional para aprender cómo tomar descansos profesionales para mejorar la productividad, utilizando el flujo y la concentración de manera efectiva.
Mindmap
Keywords
💡Flow State
💡Perceived Exertion
💡Dopamine
💡Posture
💡Standing Desk
💡Exercise-Induced Transient Hypofrontality (EIT)
💡Novelty
💡Vestibular System
💡Treadmill Desk
💡Breaks
💡Autonomy
Highlights
Ancient adaptation can help boost focus, energy, and productivity even when exhausted.
Ryan, CEO of DARS Research Collective, teaches professionals and organizations how to access Flow State.
Physical workspace setup, like foam rollers and standing desks, can prevent burnout and improve productivity.
Working in a static position can lead to energy conservation mode and reduced productivity.
Changing environment or body position can trigger a dopamine release, enhancing focus and energy.
The brain responds to novelty by increasing alertness and problem-solving skills.
Reducing perceived exertion and effort by changing positions or places can help overcome fatigue.
Setting up a standing desk can improve posture, reduce fatigue, and increase life expectancy.
A motion board can prevent cramps and back pressure while standing, promoting better posture and energy.
Walking can induce a state of Flow by diverting resources from the prefrontal cortex.
Having multiple working environments can reduce the struggle phase and induce Flow State faster.
Novelty in the workspace provides a sense of autonomy, control, and can combat fatigue.
Taking breaks that boost dopamine is essential to sustain Flow and productivity throughout the day.
Using a wired Apple headphone with voice isolation mode can improve call clarity during walking meetings.
Exercise-induced transient hypofrontality (EIT) can enhance the subjective experiences associated with Flow.
Flow State is part of a four-stage cycle that includes struggle, release, flow, and recovery phases.
Reducing variability within multiple work environments can make it easier to slip into work and Flow State.
Changing positions or places every two hours can treat each block of work as an event-based focus session.
Transcripts
our ancestors had a way to reboot their
focus energy and productivity
automatically even if they were utterly
exhausted and now they did this out of
necessity but you can do the same thing
intentionally and by harnessing this
ancient adaptation you can get three
days of work done in one my name is Ryan
DARS co-founder and CEO for research
Collective along with my partner Stephen
Cutler and we've taught thousands of
professionals and organizations how to
access Flow State at will one of my
closest friends idausa who's a brilliant
mind and read with the mimic method and
the movement method were huddled
together in this co-working place a
number of years ago called Banff where
I'm building my first company and a
douse's desk is beside me and it looks
like a jungle gym it's decked out to the
nines with foam rollers with hanging
Contraptions with stretching Gear with
an automatic standing desk and me well
I'm the classic startup story I is glued
to the screen fingers permanently on the
keyboard clocking 80 hours a week
sitting at the damn desk and while my
business is my baby it's starting to
hurt me literally physically I'm in more
and more pain harder I work the more
difficult it is to stand up straight my
posture is breaking down I'm getting
more and more hunched my lower back
cramps my glutes go numb and right when
I need attention more than anything else
this General physiological fatigue slows
me down and one day we're both taking a
break from work together me and a dad
said and we're in line to grab a coffee
and I'm caught in this weird ballet
where I'm bending over I'm sort of
tugging out my shoes trying to ring out
some relief from the cramp in my spine
and out of the blue it actually looks at
me and he says what the hell are you
doing the Wonder You're bending over
trying to get out of pain with your
bashed up back why are you sitting while
you're working
and it's like a record scratch a pause
button a little glitch in The Matrix
what a weird question I stare at him and
he says dude War king is not synonymous
with sitting a stiff body makes work
hard and a loose body makes work feel
easy and it actually wasn't saying I was
working on the wrong things he was
saying I was working in the wrong way
literally physically the way my body was
positioned in space was blocking me from
Peak Performance and beckoning in
Burnout now can something as simple as
your body position at work be that
counterproductive is your way of working
working against you to that degree now
go back about 250 000 years picture
yourself as an early human a nomad and a
sprawling desert landscape you've been
traversing the same Barren monotonous
expense for days and you're bloody
exhausted your brain in response to the
unchanging surroundings has hunkered
down into a kind of energy conservation
mode it's holding back resources because
the sameness of the environment that
you're in implies that new resources
water food are scarce then abruptly you
stumble upon a verdant Oasis trees rise
to the sky plants crowd the ground water
gurgles from a spring this sudden shift
in your environment triggers a chemical
chain reaction in the brain the novelty
of this new environment signals the
presence of potential resources maybe
there's more food more water here maybe
there's even a mace lurking around so
your brain releases a squirt of dopamine
which is a neurotransmitter closely tied
to focus reward and motivation and this
dopamine release amplifies your energy
reserves and decreases your perception
of effort you become more alert your
sense is heighten and you're ready to
explore and exploit this new landscape
that may have new resources in it it's
as if your brain flicks a switch from
conserve to explore mode now fast
forward to today your brain though
nestled in the more comfortable more
confines of an office or one of your
home work spaces still operates in the
same way when you sit in one place
static your environment is unchanging
and your brain falls into energy
conservation mode it perceives a desert
and your effort productivity and
creating problem solving weaken
progressively over time on the other
hand when you alter your environment
stand up move around change your
perspective your brain responds as if
you've discovered a new Oasis full of
potential new resources the dopamine
surge heightens your alertness increases
your energy it sharpens your problem
solving skills in short your environment
shapes your stamina productivity thrives
on novelty and wealths on monotony but
don't believe though a powerful
mechanism is just one part of why
switching position and place work so
well so what are the other reasons well
first there's perceived exertion this
this measures how hard you feel like
your body is working now second there's
perceived effort which measures how hard
you feel like your brain is working so
perceived exertion is primarily physical
perceived effort is primarily metal but
in both cases it's about the subjective
experience of how hard one feels they're
working to perform a given task and as a
rule of thumb to reduce perceived
exertion change positions to reset
perceived effort change places just as
changing channels on your tv offers
fresh content and renews your interest
shifting your physical position and
environment refreshes your brain and
renews your focus so suppose you've been
focusing on a task for three hours at
your desk which is place a you then
change your working environment moving
to your backyard let's say which is
Place B this switch in your surroundings
can trick your brain into thinking that
it has exerted less effort than it
actually has suddenly it feels as though
you've only been working for 90 minutes
such a change of scene is like hitting a
reset button on your brains fatigue
levels you go from an exertion level of
20 to an exertion level of 10. and with
this reset your mental stamina gets a
boost much like a computer clearing its
cash to run more effectively so this
position and place that you work in ends
up defining your sense of effort and
exertion change these and you cheat
fatigue so how do you actually do this
what do you mean by change positions
within your current workplace well are
we asking you to be like my friend educa
with the foam roller the pull-up bar the
jungle gym desk setup well thankfully
it's a little more simple than that
there are really only two steps you need
to get 100 of the benefit from this
protocol step one is to set up your main
working environment for sitting standing
and walking those three sitting standing
walking because again remember
working is not synonymous with sitting
so first off you want to get a standing
desk for your spine posture and access
to flow which is a term popularized by
psychologist mihai chiksemihai to
describe a state of optimal experience
and extreme productivity now when
standing a mild positive sense of
urgency washes over you because we're
only standing temporarily we know the
task won't last forever
so Focus increases and we end up working
faster and the research backs this up
showing that standing while working
reduces fatigue and stress promoting
better blood circulation meaning there's
actually more oxygen and nutrients
delivered to the brain and muscles which
increases alertness and cognitive
function plus individuals who reduce
their sitting Time by three hours per
day can increase life expectancy by two
years that's a nice bonus that you get
as well more importantly than that it
reduces perceived effort your body
reaches fatigue in one position and this
fatigue affects your performance when
you switch position you get the reset
now generally speaking it is recommended
to sit for no more than two hours at a
time and to stand and walk for five to
ten minutes for every 30 minutes of
sitting but for flow the ratio is
different while working throughout your
30 40 50 60 hour work week whatever it
is you want to stand for fifty percent
of the time that means you know 20 30 be
40 hours a week depending on how many
total hours you work you want to walk
for 25 percent of the time that means
probably if you work a decent amount
walking for a couple of hours a day and
then you only want to sit for 25 of the
time
now standing while working will not work
with that one key piece of equipment
which is a motion board without a motion
board your feet and legs will cramp up
pressure will compound into the small of
your lower back which makes standing
unpleasant and unsustainable with one
with a motion board you're always subtly
rocking from left to right which means
you're always offsetting the pressure on
each leg which reduces perceived
exertion even more and contributes to
good posture and makes standing
comfortable and energizing plus your
increased muscular activity activates
the vestibular system which is
responsible for maintaining balance
spatial orientation and coordination now
if you're thinking I don't have the
resources to get a standing desk or a
treadmill well for the standing desk it
doesn't need to be fancy what I used to
use was a stack of big books that I
would throw on top of a normal desk or a
stack of boxes whatever it is just set
up your laptop or monitor on top of this
stack and you're good to go for
switching positions you can use an
exercise or stability ball go from your
chair to the ball swapping how you sit
even while sitting and then for walking
you can take walking meetings and get an
inexpensive treadmill to put under your
treadmill desk which is what I strongly
recommend doing to make sure your audio
is clear and professional when you're
walking taking meetings tiny little tip
for you get the old wired Apple
headphones go a little retro with me
they have a way better mic and when you
throw voice isolation mode on you can
walk anywhere through traffic through a
shop if you want and no one will be able
to hear a thing on a call which is a
great hack now here's the key
walking isn't just for staying fit
engaged or reducing perceived effort
it's also for increasing our access to
Flow State while we work now I learned
this when I first started working with
Stephen Cutler at the time I was doing
my final College exams at Trinity
College in Dublin the exams were in a
place called balls Bridge about a mile
and a half from the University so I get
a massive four shot Americano
I walk to the exams instead of calling a
taxi or driving the reason I did this
was because of something called exercise
induced transient hypo frontality EIT
for short during EIT your brain diverts
resources from the prefrontal cortex the
area that manages complex cognitive
tasks toward the parts that control
physical movements and automated
responses which are the kinds of
responses that happen and flow so this
subtle shift plays a role in the
subjective experiences associated with
flow such as the reduced sense of
self-consciousness the time Distortion
where hours go by and what feels like
minutes and the increased Focus that
occurs on the present moment and you can
do this too take your calls and meetings
while walking and as you walk you'll
notice that you'll unlock flow and after
the walk because of the exercise-induced
transient hyper frontality in your
prefrontal cortex stand regulating you
will also be able to get into flow more
immediately and the next thing that you
do post the walk okay okay that's step
one step two set up three additional
working environments ideally you want
three work environments minimum that
each have variables pretty fixed and set
up so you can start work fast and easily
here's why first as I mentioned you
reset the perceived effort of the task
by resetting the environment but
introducing novelty into your workspace
isn't just a trick for your brain it
also gives you a sense of autonomy and
control which is a vital component for
inducing flow so critically this also
shortcuts the struggle phase Flow State
doesn't work like a light switch where
it's on or off rather flow is more part
of a four-stage cycle from struggle to
release to flow then a recovery phase in
the back end now struggle is the hardest
part to get past and it's a phase that
most professionals stay stuck in never
releasing past struggle into the Flow
State but by rotating your work
environment and reducing perceived
effort you shorten the struggle phase
and get more flow
so set up three places where you can
work every day and reduce the
variability within those environments
meaning gate distractions remove
friction and make it easy to slip into
work and get into flow in those
different environments for switching
places you don't need to over complicate
it either you don't have to set up a
full-fledged office in multiple
locations that's not what I'm suggesting
in fact that would actually decrease the
novelty in each environment because you
want the environment to be very
different to maximize this effect of
resetting perceived effort use your
office as the primary workspace maybe
just use a couch whether in either room
or another workspace down the road from
me with good noise casting headphones
you might be thinking
I worry the constantly changing my
environment might disrupt my
concentration and negatively impact my
productivity moving around constantly
might just serve as a distraction well
listen it's natural to think continuity
ensures Focus but research suggests
novelty is also critical and it combats
fatigue so start with minor changes
varying your environment according to
the type of work it's not about
disruption but it's about stimulating
your mind and remembering that effort is
anchored to the environment within which
you are exerting so if you change the
environment you reset the degree to
which your mind believes you have
exerted effort that's why it's so worth
breaking continuity for flow on Focus
even though that might seem paradoxical
and keep in mind
what you're doing is using each
environment for a deep work block of
multiple hours it's not like you're
switching every 10 minutes and
fragmenting your task it's more like
every two hours or so and this also has
the added benefit of making you treat
each block of work and focus like an
event
every time you go into a new environment
a new event has begun with the event
being an uninterrupted block of focus
and flow and this is how we want to work
in an event-based fashion where each
task is viewed as its own discreet box
like a Sprint that we're going to give
everything to so set up your main
workspace to accommodate sitting
standing and walking although you may do
the walking outside the main workspace
but get that treadmill desk as well and
then identify and set up three places
that you can work every day and easily
rotate between maybe it's your main
office another room in the house and a
coffee shop down the road and then when
you feel a dip in energy or the sense
that work is getting hard it's a signal
to change your position when fatigue
really starts kicking in it's a signal
to change places okay that's the
heuristic and with each swap you give
yourself another shot at getting into
Flow by leveraging the dopamine that
comes in the novelty of the new
environment and physical position
putting your body in which will allow
you to squeeze out another burst of
prime productivity so remember the
Golden Rule sitting is not synonymous
with working and your environment shapes
your stamina now one more thing that's
essential to really make this work so
again changing positions in places Works
to reduce perceived effort and exertion
but it's not sufficient to sustain flow
over the course of an entire workday
alone you have to take breaks too and in
particular you have to take the kind of
breaks that boost dopamine instead of
depleting it 90 of knowledge workers
mess this up and if you want to outpace
them and set a new bar for your own
productivity well then watch the video
on the screen here on how to take breaks
like a pro for float
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