The 10-Minute Rule That Makes Hard Work Feel Like TikTok
Summary
TLDRDieses Skript erkundet das Phänomen des Flusszustands, bei dem Menschen komplexe Aufgaben mühelos und mit Genuss ausführen können, im Gegensatz zu wichtigen, aber oft vernachlässigten Aufgaben. Es erklärt 'effortless exertion', eine Eigenschaft des Flusszustands, die bei sowohl produktiven als auch unproduktiven Aktivitäten auftritt. Der Sprecher, der Mitgründer und CEO der Flow Research Collective ist, teilt Tipps, wie man Zeitverlust minimiert und stattdessen produktive Flusszustände nutzt. Durch das Konzept des 'temporal architect', der bewusst und zielgerichtet mit der eigenen Zeit umgeht, wird eine Methode vorgestellt, die den Flusszustand fördert und die Zeit besser allokiert, um Ziele effektiver zu erreichen.
Takeaways
- 🧠 Die Psychologie des Flusszustands (Flow) ermöglicht es Menschen, komplexe Aufgaben mühelos und mit großer Produktivität und Kreativität zu bewältigen.
- 🕹️ Videospieler können durch den Flusszustand bis zu 16 Stunden am Tag mit äußerst komplexen Problemen beschäftigen, ähnlich wie professionelle Sportler.
- 🧗♂️ Einflussreiche Faktoren wie Alex Honold, der 3000 Fuß an Granitwand ohne Sicherungen kletterte, zeigen das Phänomen des mühelosen Einsatzes (Effortless Exertion) im Flusszustand.
- 🎤 Redner und öffentliche Sprecher können durch den Flusszustand stundenlang präsentieren, ohne das Gefühl von Anstrengung, ähnlich wie Martin Luther King Jr. während der Bürgerrechtsbewegung.
- 🕊️ Der Flusszustand wird durch eine vorübergehende Deaktivierung des Präfrontalen Kortex hervorgerufen, was zu einer verringerten Selbstwahrnehmung führt.
- ⏱️ Effortless Exertion kann sowohl produktive als auch unproduktive Aktivitäten wie das Scrollen in sozialen Medien oder das Spielen von Videospielen begünstigen.
- ⚠️ Effortless Exertion ist eine doppelte Belastung, da es, obwohl es sich anfühlt, mühelos zu sein, tatsächlich erschöpfend ist und Zeit vergeudet.
- 📈 Um Zeitverschwendung zu minimieren, sollte man sich als 'Zeitarchitekt' verstehen und die Zeit sorgfältig zukunftsweisend zuweisen.
- 🗓️ Zeitprotokollierung ist ein einfacher Weg, um den Flusszustand zu fördern und die Leistung zu steigern, indem man klare Ziele setzt und die Zeit nutzt, um in diesen Zustand zu gelangen.
- 📊 Zeitprotokollierung hilft, das Gefühl des Fortschritts zu erhalten und den Wert jeder investierten Zeiteinheit zu erhöhen, was die Motivation und Produktivität steigert.
- 🔍 Durch das Protokollieren der Zeit entsteht ein Bewusstsein für die tatsächliche Zeitallokation, was hilft, Ziele effektiver zu verfolgen und die Lebensqualität zu verbessern.
Q & A
Was ist der Kerngedanke hinter dem Phänomen des 'effortless exertion'?
-Das 'effortless exertion' entsteht durch den Zustand des Flusses, bei dem die Aktivierung des präfrontalen Kortex temporär verringert wird. Dies führt zu einer geringfügigen Reduzierung des Selbstbewusstseins, was das Gefühl von Anstrengungslosigkeit fördert und herausfordernde Aufgaben angenehm erscheinen lässt.
Wie bezeichnet man den Zustand der kompletten Einbeziehung und Konzentration in einer Tätigkeit?
-Dieser Zustand wird als 'Flow' bezeichnet, ein Konzept, das von dem Psychologen Mihaly Csikszentmihalyi eingeführt wurde.
Warum können Menschen stundenlang an sozialen Medien scrollen oder Videospiele spielen, ohne sich dabei anzustrengen?
-Dies geschieht, weil diese Aktivitäten den Flow-Zustand auslösen können, der ein Gefühl der Anstrengungslosigkeit und Zeitverlust mit sich bringt.
Was ist der Unterschied zwischen dem Flow-Zustand und dem Konsum von sozialen Medien oder dem Spielen von Videospielen?
-Obwohl beide Flow-Zustände auslösen können, unterscheiden sie sich darin, dass Flow normalerweise für produktive Aktivitäten wie das Schreiben oder Programmieren eintreten kann, während soziale Medien oder Videospiele unproduktive Flow-Aktivitäten darstellen.
Was ist 'Time Slippage' und wie tritt es auf?
-Time Slippage tritt auf, wenn wir unsere Zeit auf unproduktive Dinge verwenden, die uns Anstrengungslosigkeit versprechen, aber uns letztendlich erschöpfen und weniger Ressourcen für unsere Ziele zurücklassen.
Was ist eine 'Temporal Architect' und wie wird man zu einer?
-Eine 'Temporal Architect' ist jemand, der eine fast vollständige Achtsamkeit darüber aufbringt, wie er seine Zeit verbringt. Man wird zu einer, indem man seine Zeit im Voraus zuweist und ein Bewusstsein für die eigenen Zeitverwendungsentwicklungen schafft.
Wie hilft die Zeiterfassung dabei, den Flow-Zustand zu fördern?
-Zeiterfassung fördert den Flow-Zustand, indem sie klare Ziele setzt, die Phase des Einstiegs in die Aufgabe verkürzt, das Gefühl des Fortschritts stärkt und das Schwarz-Weiß-Denken um den Arbeitserfolg reduziert.
Was sind die Vorteile des Zeiterfassungsprozesses für die persönliche Produktivität und Leistung?
-Die Zeiterfassung hilft, die Zeitallokation bewusst zu gestalten, den Fokus auf wichtige Aufgaben zu legen, das Gefühl des Fortschritts zu stärken und somit die Produktivität und Leistung zu erhöhen.
Wie kann man seine Zeit effektiver tracken und warum ist dies wichtig?
-Man kann seine Zeit effektiver tracken, indem man sie 24/7 retroaktiv einträgt, und dies ist wichtig, um Muster der Zeitnutzung zu erkennen, unproduktive Verhaltensweisen zu identifizieren und die Intentionalität in allen Lebensbereichen zu erhöhen.
Was sind die vier Archetypen der Zeitallokation, die durch Zeiterfassung identifiziert werden können?
-Die vier Archetypen sind der 'Hustler', der 'Sloth', der 'Workspace Olympian' und weitere, die sich durch die Verteilung von Ausführungszeit, Flow-Zeit, Junk-Zeit und Freizeit unterscheiden.
Was ist die tiefere Bedeutung hinter der Idee, dass Zeit das ultimative knappe Gut ist?
-Die tiefere Bedeutung ist, dass wir bewusst darüber nachdenken sollten, wie wir unser Leben verbringen, da jede vergangenheit ist und nie zurückkehrt. Zeiterfassung hilft uns dabei, unser Leben besser zu gestalten und die Zeit sinnvoller zu nutzen.
Outlines
🎮 Effortlosigkeit im Flusszustand
Der erste Absatz beschäftigt sich mit der Fähigkeit, soziale Medien und Videospiele stundenlang zu konsumieren, ohne sich anstrengen zu müssen, im Gegensatz zu wichtigen Aufgaben, die nur wenige Minuten Aufmerksamkeit beanspruchen. Der Sprecher, Radarus, CEO des Flow Research Collective, erklärt, wie man in einen Flusszustand eintritt, der Effortlosigkeit und Fokussierung ermöglicht. Er vergleicht das mit den Anstrengungen von eSports-Spieler, Kletterern, Rednern und öffentlichen Sprecher, die ihre Körper und Geister an ihre Grenzen bringen, ohne sich von der Anstrengung überwältigt zu fühlen. Er führt den Begriff 'effortless exertion' ein, der eine psychologische Zustand beschreibt, in dem die Aktivität vollständig im Vordergrund steht und die Aktivität selbst zu einem Zustand des Flusses führt. Dieser Zustand wird durch die vorübergehende Deaktivierung der Präfrontalen Kortex hervorgerufen, was zu einer verringerten Wahrnehmung des Selbst und einer veränderten Zeitwahrnehmung führt. Radarus betont, dass Effortlosigkeit sowohl für produktive als auch für unproduktive Aktivitäten wie das Scrollen in sozialen Medien auftreten kann und dass diese Effortlosigkeit sowohl eine Superkraft als auch eine Last sein kann.
⏱️ Zeitverwaltung und Fluss
Der zweite Absatz konzentriert sich auf die Bedeutung der Zeitverwaltung, um den Flusszustand zu maximieren und Zeitverschwendung zu minimieren. Der Sprecher erklärt, dass Zeit nicht wie Geld automatisch aufgezeichnet wird und dass die Menschen ohne eine klare Aufzeichnung schlecht darin sind, ihre Zeit sinnvoll zu verteilen. Um Zeitverschwendung zu vermeiden, wird die Rolle des 'Zeitarchitekten' eingeführt, jemanden, der eine fast vollständige Bewusstsein seiner Zeitverwendung hat. Der Zeitarchitekt plant seine Zeit im Voraus, was ihm Kontrolle darüber gibt, wo seine Zeit geht. Der Sprecher betont, dass Zeittracking die Flussbedingung 'klare Ziele' erfüllt, da das Aufzeichnen von Zeit immer Aktionen festlegt, die durchgeführt werden sollen. Dies hilft, den Einstieg in den Flusszustand zu erleichtern und das Gefühl des Fortschritts zu stärken. Er kritisiert die Verwendung von Software wie 'Rescue Time', da diese die Notwendigkeit des Zeittrackings selbst aushebeln könnte.
📅 Schritte zum Zeitarchitekten
In diesem Absatz werden die spezifischen Schritte beschrieben, die notwendig sind, um ein effektiver 'Zeitarchitekt' zu werden. Der Sprecher erklärt, wie man seine Zeit im Voraus aufteilt, indem man den Kalender nutzt, um feste Zeitblöcke für wichtige Aktivitäten einzurichten. Dies soll dazu beitragen, die Kontrolle über die eigene Zeit zu stärken und einen 'liberagenden Zwang' zu schaffen. Es wird empfohlen, diese Planung in einem ungestörten Moment des Wochenendes vorzunehmen. Danach wird beschrieben, wie man für jede Kategorie der Zeit ein eigenes Kalender-Setup erstellt, einschließlich Arbeits-, Lern-, Beziehungs- und Freizeitaktivitäten. Jeder dieser Bereiche soll eindeutig farbkodiert werden, um die Zeitverwendung leichter zu überwachen. Der Sprecher betont, dass die Schaffung dieser Kalender und die Vorabreservierung von Zeit die Wahrscheinlichkeit von Zeitverschwendung reduzieren und dabei helfen, wichtige Aufgaben im Voraus zu planen.
📈 Zeitanalyse und -optimierung
Der vierte Absatz beschäftigt sich mit der Analyse der aufgezeichneten Zeit und der Optimierung der Zeitverwendung. Der Sprecher erklärt, wie man seine Zeit in verschiedenen Kategorien einteilt, um Muster und ineffiziente Zeitalloziierungen zu identifizieren. Er identifiziert vier Hauptkategorien der Zeitverwendung: Execution Time (Zeit für die direkte Arbeit), Junk Time (unproduktive Zeit), Off Time (Qualitätszeit für Freizeitaktivitäten) und Flow Time (Zeit im Flusszustand für Prioritäten). Der Sprecher stellt vier Archetypen der Zeitverwendung vor: den 'Hustler', die 'Sloth', den 'Workplace Olympian' und andere. Durch das Tracking der Zeit kann man seine Positionierung innerhalb dieser Archetypen erkennen und Anpassungen vornehmen. Der Absatz betont die Wichtigkeit der Zeitmessung, um Einblicke in die tatsächliche Zeitverwendung zu erhalten und die Produktivität zu erhöhen.
⏳ Wert der Zeit und kontinuierliche Verbesserung
Der fünfte und letzte Absatz hebt hervor, wie wichtig es ist, die Zeit als ein nicht erneuerbares Ressource zu schätzen und wie das Tracking der Zeit dazu beitragen kann, die Lebensqualität zu verbessern. Der Sprecher reflektiert über die Tatsache, dass wir alle eines Tages sterben werden und dass wir uns daher bewusst darüber sein sollten, wie wir unsere verbleibende Zeit verbringen. Durch das Aufzeichnen der Zeit können wir feststellen, wie wir unsere wertvolle Zeit tatsächlich zuweisen und uns für ein erfüllteres Leben entscheiden. Der Sprecher betont, dass die Zeit die Grundlage des Lebens ist und dass die Entscheidung darüber, wie man seine Zeit investiert, einen großen Einfluss auf die Lebensqualität hat. Er ermutigt die Zuhörer, ihre Zeit sorgfältig zu planen und die Vorteile des Zeittrackings langfristig zu nutzen, um ihr Leben zu optimieren.
Mindmap
Keywords
💡Flow
💡Effortless Exertion
💡Transient Hypofrontality
💡Time Slippage
💡Temporal Architect
💡Time Tracking
💡Clear Goals
💡Active Recovery
💡Learning and Skill Development
💡Relationships
Highlights
Effortless exertion is a psychological phenomenon where people can perform complex tasks for extended periods without feeling fatigued.
Transient hypofrontality, a temporary deactivation of the prefrontal cortex, contributes to the feeling of effortlessness by reducing self-focus.
Effortless exertion can occur in both productive activities like work and unproductive ones like social media scrolling.
Time slippage happens when we waste time on unproductive activities that feel effortless but actually deplete us.
To minimize time slippage, one must continuously assess the gap between intentions and time allocation.
Becoming a temporal architect involves having complete awareness and control over how time is spent.
Time tracking is a simple yet effective method to boost flow and increase productivity.
Clear goals, a key trigger for flow, can be established through the act of time tracking.
Time tracking helps fight the feeling of not making progress by allowing for incremental wins.
Most knowledge workers do not track their time, which can lead to suboptimal allocation and inefficiency.
To track time effectively, one should pre-allocate time into the future and use a calendar as a liberating constraint.
Creating categories for different types of activities helps in understanding how time is spent and can lead to better allocation.
Retroactive time logging at the end of the day ensures that all activities are accounted for and can be categorized.
Using tools like Toggle for time tracking provides visualization that helps in understanding time allocation patterns.
There are four archetypes of time allocation: Hustler, Sloth, and Workplace Olympian, each with different proportions of execution, flow, junk, and off time.
Time tracking can lead to surprising insights, such as how certain projects may not require as much time as initially thought.
Increased intentionality through time tracking can improve self-efficacy and reduce procrastination.
Time is the ultimate scarce resource, and how it is allocated determines the quality of life.
Transcripts
why is it that we can scroll social
media play video games for hours without
trying but struggle to focus even
minutes on our most important priorities
science shows there's an easy way to
solve this so that you can consistently
allocate your time to what you know is
most important and make doing hard work
feel like scrolling Tik Tok now I'm R
darus co-founder and CEO of the flow
research Collective along with my
partner Steven Cotler we taught
thousands of professionals how to access
flow States at will why is it that video
Gamers can easily spend 16-hour days
solving What in reality are incredibly
complex problems in the 2019 fortnite
World Cup bugga then 16 years old
triumphed over 40 million competitors
worldwide winning millions of dollars
professional Gamers can experience
stress levels akin to professional
athletes with heart ratees spiking to
160 or 180 beats per minute making up to
400 movements per minute on the keyboard
and mouse the cognitive demands are
intense how can rock climbers spend day
after day pushing their bodies to their
limits in pure Bliss take the case of
Alex honold for 4 hours he climbed 3,000
ft up sheer Granite without ropes or
safety gear just his hands and feet on
the bare rock face one of the greatest
athletic Feats of any kind how can some
preachers pastors public speakers and
seminar facilitators give hours and
hours of intense presentation with no
sense of grind some speakers are even
known to burn up to 11,000 calories per
day the equivalent of running three
marathons consider Martin Luther King Jr
during the Civil Rights Movement he
frequently spoke for hours all under the
high pressure context of social change
in front of restless crowds it's easy to
assume that all of these people are
genetic mutants what's actually
happening here is a phenomenon known as
effortless exertion effortless exertion
is a core characteristic of a
psychological State called flow a
concept introduced by psychologist Mii
jihi describes a state of complete
immersion and focus in an activity when
in flow individuals experience a sense
of fluidity between their body and mind
often leading to high levels of
productivity and creativity part of the
reason why effortless exertion occurs is
due to a phenomenon called transient
hypofrontality the temporary
deactivation of the prefrontal cortex
prefrontal cortex is integral in
constructing our sense of self it helps
us track the passage of time plan for
the future reflect on the past and
integrate both to form a narrative of
Self in the present with the prefrontal
cortex less active there's a temporary
diminishment in the sense of self this
reduction in self focus contributes to
the feeling of effortlessness in a way
the is no self to be aware of the effort
being exerted leading to an altered
perception of time where hours can pass
by and would feel like minutes making
challenging tasks feel easier and more
enjoyable this is how rock climbers
speakers writers and programmers can do
incredibly complex and demanding work
for hours on end without any signs of
slowing down but here's the thing what
effortless exertion is one of the things
that makes flow formidable for
productivity and performance effortless
exertion can also happen in wildly
unproductive activities like scrolling
social media playing video games or
binging a crime series on Netflix though
being immersed in work and social media
scrolling are dramatically different
activities especially in the results
they can produce the uniting feature
between Flow State and things like
social media scrolling is effortless
exertion the same mechanisms that can
drive Peak Performance can just as
easily evaporate your time this means
effortless exertion is both a superpower
and a liability it depends on what
activity you find this effortless
exertion within and here's something
critical to keep in mind about
effortless exertion even though the
exertion feels effortless it's actually
fatiguing that means there's a double
downside you don't notice the exertion
and yet it fatigues you so you end up
evaporating time while depleting your
physiology it's similar to how you can
increase your calorie load effortlessly
without feeling full by drinking soda or
how you can effortlessly ACR credit card
debt with small purchases and this
results in time slippage time slippage
occurs when we waste our time on
unproductive stuff that feels effortless
but actually fatigues us leaving us with
less to give to our goals and no no
neurochemical resources left to get into
flow so how do you minimize time
slippage the degree to which effortless
exertion saps your time through
liabilities while maximizing effortless
exertion on the things that are
productive well one year on a flight
back from Ireland to the US I was
looking at my journal from the previous
year what I saw emphasized again and
again was how important and high
leverage it would have been to have
recruited a CMO that year I knew that
the company depended on Landing a
qualified CMO before our Rivals did for
every hour I wasn't in investing in
finding this person top-notch candidates
would get scooped up and competitors
gain that Advantage I knew all of it and
yet when I looked at my calendar from
the past year I saw something shocking I
spent two hours a week at the most on
activities related to finding
interviewing and vetting a CMO the gap
between what I flagged as being hugely
important and how I actually spent my
time was appalling this time slippage
feels like a shocking punch to the gut
to find out the reality of how you spend
your time and what you deem is important
on route to achieving big goals we often
think we don't have enough time but
really due to time slippage we're just
grossly underestimating how inaccurate
our perception of time is and how we
allocate it you know how when you send
someone a venmo or you get money in your
bank account it's logged and calculated
automatically well unlike money by
default time doesn't get logged it's not
calculated unless you calculate it this
makes it more difficult to allocate as a
result by default we're so bad at
allocating time that if it were money we
would be doing the equivalent of go into
future threatening death time slippage
isn't something you can fix entirely
rather you must continuously assess the
gap between your intentions and time
allocation to prevent time slippage and
the way to do this is to become a
temporal architect a temporal architect
is someone with near complete awareness
of how they spend their time like a
meticulous accountant who knows exactly
where every penny is spent because they
know how they spend their time they have
complete control over where their time
is allocated most of all the temporal
architect sets the future in motion by
allocating their time time usage in
advance this allows you to become the
puppet master of your future self by
becoming a temporal architect you can
leverage effortless exertion and flow
for productive tasks and masterfully
avoid the unproductive Dark Side of
effortless exertion how do you become a
temporal architect well the solution is
deceptively simple time tracking we'll
cover the specifics on how to track your
time effectively in a moment but first
is it really possible that something as
simple as time tracking can give you
more flow accelerate you towards your
goals and increase performance well
let's look at the science time tracking
boosts flow in a few key ways first one
of flow's key triggers is clear goals
clear goals refers to an action to take
not an outcome to achieve and when you
track your time you're almost always
logging actions not outcomes as a
temporal architect the very Act of
logging what you are about to allocate
your time to explicitly sets a clear
goal a target for your attention which
will plunge you into flow day it only
takes 30 seconds and it often shortens
the struggle phase of the flow cycle we
enter the struggle phase at the very
beginning of a task and due to the surge
of squirmy neurochemistry like cortisol
it tends to be hard to persist and stay
focused we resist it and our attention
gets pulled elsewhere however if we stay
locked into the task we'll soon release
and pop into Flow by setting a clear
goal instead of having to slog for at
least 15 minutes before going deep with
a task the struggle Fades fast and you
drop into flow fueled by effortless
exertion applied to productive
activities time tracking also fights
against the feeling that you aren't
making progress or getting work done it
removes black or white thinking around
work rather than think I haven't been
able to work on the book I'm writing all
day and it's already 6 p.m. so why
bother it allows you to think in terms
of small incremental wins and it
heightens the value of any amount of
time you put in I got 30 minutes in on
the book I'm writing today yesterday and
the day before that it adds up and is
worthwhile it's similar to tracking
money you might think oh it's only $50
why bother but when you save invest it
and track it you see how it grows by
some percentage through interest
compounding year after year which makes
even the incremental small movements or
wins more worthwhile now here's the
thing the average knowledge worker
doesn't track their time and those who
do track it do it in a way that's not
optimal or they rely on software like
rescue time and screen time to do it for
them which as you'll see based on the
science actually defeats the purpose of
tracking your time in the first place so
now how do you actually track your time
well let's break down the specifics of
how to become a temporal architect the
first thing we got to do is to predeter
the allocation of our time out into the
future at this stage you preset chunks
of your day and week in a one-off
fashion such that you don't have to
repeatedly think about when and how to
do what the idea here is to turn your
calendar into a liberating constraint
rigidity in one area for flexibility in
another that matters more it's a way to
Outsource your time to the smartest
version of yourself and become your own
puppet master here's how to set it up do
this when you are in a prime stake your
mind is sharp and you have plenty of
time perhaps on a Sunday when you have
some unhurried quiet hours first zoom
out architect what day and ideal
allocation of your time would be shape
your schedule around how you'd like the
day to unfold then set up recurring
events for these high priority
activities then lock them into your
calendar protect that time from meetings
and distractions include buffers to
mitigate rushing which can block flow
the more recurrent events you lock in
the more you'll boost your sense of
control over your time this is a key
part of becoming a temporal architect to
Step One Define your categories set up
recurring events in your calendar unlike
most approaches to time tracking as a Al
architect you track your time 24/7
including sleep start by listing
activities you do regularly such as
sleep workouts meals and recurring
meetings or calls anything that you do
daily or weekly on a recurring basis
then in your digital calendar like
Google Calendar apple or Outlook create
blocks for these activities for example
if you sleep from 11:00 p.m. to 6:00
a.m. block this time daily do the same
for all recurring events including all
of the repeated productive activities
you want to experience effortless
exertion within this this step ensures
that routine activities are pre-t trck
so require less time to track everything
else step two is to create a calendar
for every category of time most calendar
apps come with basic categories like
work and home for Peak Performance and
flow you'll need more aligning with the
research on Peak Performance and
positive psychology done by the likes of
mihi chick semii Martin saligman and
Steven Cutler you'll want to create
calendars for each of these key areas
the first category is work and
professional tasks you want to divide
this into three simple subcategories
1,000 which is the highest value thing
you can be doing denoting $1,000
activity 100 which is a $100 an hour
task and 10 which is a $10 an hour task
the next category is active recovery or
capacity expansion active recovery
involves some activity designed to
reduce alast static load activate the
parasympathetic nervous system and
replenish the expensive neurochemistry
used up in flow States this includes
things like exercise SAA hiking or a
cold shower and the way you want to
think about it is that we're aiming for
as many $11,000 an hour tracked tasks
and then really high quality recovery
track time so that we can do more of
that $11,000 an hour time more
effectively the next category to add is
learning and skill development one of
flow's triggers is the challenge skills
balance the more skill you have the more
challenges you can take on and get into
flow within the next category is
relationships positive social connection
rewires your brain and contributes
significantly to Peak Performance you
may also want to create a calendar for
Junk time unproductive activities like
aimless phone scrolling after you've
created these categories or modified
them to suit your goals and values
assign a unique color to each category
this visual CU will help you quickly
identify as you glance your whole
calendar across a week how you're
spending your time just like that by
creating these calendars and setting
your recurring time allocations of front
you reduce the risk of time slippage you
plan important things blocked in in
advance like a workout instead of
waiting until you feel like doing them
or instead of finding yourself midweek
feeling like you don't have time for a
workout you're plugging holes that would
result in wasted time and Miss tasks for
example if I didn't put my Sunday
planning on the calendar I might end up
skipping it because I feel too busy in
the moment you're also allocating where
you want time to go in the first place
plus even if you don't track the rest of
your time in a given week with these
pre-allocated chunks you still at least
have a good amount of your time
accounted for in advance the next part
of becoming a temporal architect is
simple on top of all the recurring
events we've just set up we want to
track every hour of our time
24/7 indefinitely here's the key what
you were doing here is actually time
logging more than time tracking this
retroactive time logging is what made
time tracking finally doable for me it
doesn't all have to be live because if
it's all live it creates this sense of
having to press Play constantly on your
whole life rather we want to
pre-allocate our time to a certain
extent and then retroactively fill
things in throughout the day after we do
them I was never able to properly track
my time because I would often forget to
start a timer before a task or meeting
or activity so only a few things got
tracked plus i' never track all of the
things things that I didn't think to
track such as sleep chill time and time
spent with friends instead get
retroactive at the end of the day pull
up your calendar because you've already
pre-allocated much of your time due to
the first step you should have plenty of
events already blocked out in your
calendar then delete any past events of
the day that you didn't do or didn't
attend next drag the length of the
calendar Down based on how long it
actually took to do each event or thing
that you did throughout the day IDE down
to about a 15-minute increment the key
is to ensure that there are zero gaps so
you get to the end of the day you look
back a lot of the time is already
accounted for because you've set the
prescheduled events and then you block
out what you did throughout that day
into the rest of your calendar maybe you
had a call with a team member that
wasn't on your calendar you put that in
and if you need to know how long it was
you check your phone and you see that it
was 45 minutes you know that you chilled
out between meetings for 90 minutes in
the middle of the day you block that in
and you write chill time for example so
that the whole day ends up backfilled
retroactively next we want to assign
each event that we have just backfilled
a category based on the C categories we
just set up in the previous step
learning or skill development active
recovery and then for professional tasks
1,000 100 or 10 and again 1,00 110 are
all going to have different colors so
you're very quickly going to be able to
see how productive your day was CU you
want it filled up obviously with, an
hour activities now since every calendar
has a different color as the week goes
by You' be able to see over time how
each day was allocated at a glance and
if you're really serious about
preventing time slippage you can use
toggle for even more visibility toggle
we're not associated with in any way
just to be clear it's just the app I
personally use toggle is available on
desktop and mobile it's a nice tool for
this if you are tracking your time
retroactively you can sync toggle with
your calendar so that all of the events
are pulled in automatically then at the
end of the day you want to pull up the
calendar view and toggle on the right
side you can see all the events of your
calendar for the week and on the other
side you can see all of the events you
logged as actually occurring all you
need to do is copy any events that
actually occurred across into the toggle
calendar and then assign them into a
project. toggle which will give give you
beautiful visualization over time of
where your time has gone you want to
have different calendars for what you're
working on as projects in Togo for
example if you're a marketer you might
have projects like social media campaign
market research and client meetings in
toggo we want to create a new project
for each of these tasks this allows you
to track time spent on individual work
components at the end of the week we
want to use toggle's visualization tools
to see epic daily weekly and monthly
charts a record of how you are actually
spending time across everything if you'd
like to watch a screen share and how to
run this process I've recorded a video
of me running it at the end of an
average workday I walk you through every
step so you can follow along and do it
yourself just click the link in the
description to watch this walk through
for free as you do this you'll start to
notice patterns that fall into four
broad categories a Time first off
there's execution time this is where
you're directly doing the work you're
trying to advance your goals often
handling necessary but not high leverage
tasks then we've got joke time this is
pure waste time spent doing unenjoyable
and unproductive things Doom scrolling
or fixing a broken pipe in your house or
being stuck in a line that we've got off
time this is quality time that is not
intended to be productive just
fulfilling and enjoyable spending time
with family Hobbies then we have flow
time this is time focused on your
highest priorities while tapping into
the enhanced creativity and productivity
of flow it leads to exponential growth
there are four archetypes for how modern
professionals allocate these categories
of time which one do you fall into this
is what the Hustler looks like they
spend about 50% of their time in
execution time where they are
incrementally productive they spend
about 0% of their time in flow time
which is where exponential productivity
these major leaps are made about 40% of
time is allocated to junk time which is
fully unproductive unfulfilling and
drives time slippage however for the
Hustler about 10% is off time which is
either unproductive but fulfilling or
productive active recovery then there's
the archetype of the sloth just 10% of
their time is allocated to execution
time about 0% is allocated to flow time
60% is junk time and 30% is off time
finally there's the workplace Olympian
they spent about 25% on execution time
getting necessary work done they
allocate a full 50% of their time to
flow time where they tap into deep
creativity for exponential performance
and productivity through accessing
states of flow on their highest priority
highest leverage most impactful work
they aim for 0% junk time knowing that
time is the stuff of life and that
there's no reason to squander it and
they spend 25% of their time in off time
largely devoted to active recovery which
is what fuels their performance by
tracking your time you'll quickly
understand which archetype you align
with and which course corrects you into
becoming a workspace Elm now at first it
might feel like a huge hassle to do this
it's easy to think wouldn't I just be
better off getting to work well consider
this tracking your time might take 10
minutes of an 8- hour workday that's
barely 5% of your day if this small
investment makes your day even 5% more
productive it's a win however because of
time tracking and its relationship to
Flow State you'll often work longer than
8 hours spend less than 10 minutes
tracking and gain far more than a 5%
boost in productivity with flow there's
research showing 500% boost in
productivity during time spent in FL
float so time tracking is always worth
it just consider the ratio is it worth
spending 4 years in school for a 50-year
career as a biologist or if you're going
to do a job for 5 years would you spend
a month being on board of course you
would well you see a similar ratio here
on the daily with the time you spend
tracking your time versus the time you
spend working or living out the rest of
your life you might also think can I
just use apps like rescue time to track
my time for me well the thing is for
more flow you can't delegate your time
tracking you have to become a temporal
architect which requires a mindset shift
about how you see and relate to your
time you can't know if your life's time
is properly allocated without
intentionality doing it yourself it's
not even the time tracking itself that
matters so much as the intentionality
the tracking time forces so as you
become a temporal architect you're ready
for some surprising insights for example
specific intimidating projects that you
kept putting off turn out not to need
anywhere near as much time as you
thought once this happens you can spare
yourself the stress and energy and apply
it to the project instead plus clarity
around how long tasks take increase your
sense of control over your time which is
a characteristic of Flow State when you
know certain things just take however
long they take you can set boundaries
and calmly sink into the task fully
focused and ready for Flow State with
visibility over how you spend your time
it becomes clear that despite feeling
time pressure it turns out you have
plenty of it it's just misapplied the
discovery of how much clock time is
being drained on low leverage lowf flow
activities is a shock to the system but
on the other side of this shock is
Liberation when you track your time you
also to increase your intentional across
all areas of life intentionality and
self-distraction have a seesaw
relationship the higher the
intentionality the less likely you are
to procrastinate or squander time on N
for example it's rare to do a great
workout and then binge eat that day
similarly it's rare to track time do a
great flow session and then check
Instagram 5 minutes later in behavioral
psychology this is called momentum which
refers to the increased likelihood of
continuing in Behavior after it's been
initiated if you gain momentum with task
a the momentum built spills over into
task B enhancing your performance due to
the mental and physical activation from
the first task they're like a flywheel
of increased intentionality earlier
efforts compound boosting subsequent
progress you take advantage of this
intentionality when you track your time
not just intraday but week after week
when you see that you're allocating a
lot of time toward your goals the
momentum propels you to continue
investing in those goals the flywheel
spins faster and when you track your
time you also get better at forecasting
you can better scope out a project and
Advance because you know how long
specific actions tend to take this
increases your sense of control over
your time and in turn your selfefficacy
which boosts your flow proness best of
all accurate forecasting prevents
procrastination you turn what was once
intimidating into something bound to a
clear and comforting set of minutes or
hours required to complete in short you
can track your time to reclaim your time
not just now but for the future imagine
you go to the doctor for a routine
checkup and they discover something
seriously wrong the prognosis you have
one week left to live where would your
mind immediately go if you're like most
it would go to how will I spend the
remaining time that I have left on this
Earth in this body with this Human
Experience you would suddenly become
radically conscious about your time
allocation knowing that each remaining
moment is indescribably precious of
course you don't actually die next week
we hope but the reality is you will die
someday and all of life is time of that
value every day that passes is gone
forever so how do you choose to spend
that non-renewable resource and how much
attention do you actually pay to it it's
the stuff that life is made of yet we
tend to pay very little attention to how
we use it without time tracking you
could be unknowingly misallocating your
entire life wondering why you aren't as
happy as you could be why you're tired
all the time or why your goals aren't
materializing with time tracking exposes
the hard truth of where your
Irreplaceable moments of existence are
allocated as the Godfather of flow
psychologist mihigh jmih High put it
time is the ultimate scarce resource we
have over the years the content of
experience will determine the quality of
life therefore one of the most essential
decisions any of us can make is about
how one's time is allocated or invested
now if you want to compound the flow and
productivity you get from time tracking
you can make sure you're working during
the time your physiological resources at
their Peak we each have a daily Peak
Performance window coded into our
biology to find out how to harness yours
click the video on screen
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