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Most people enjoy a good nap now and then, but are you really utilizing their full power?

A correctly performed nap can give you a great boost in energy, focus, and concentration, but a poorly executed nap can leave you groggy and more tired than when you started.

Several cultures around the world use a “siesta” in the afternoon to stay productive, and many workers in the U.S. have reported success avoiding afternoon drowsiness with a nap. Some people (myself included) have even excelled on nothing but six well times naps per day, during polyphasic sleep.

Taking six naps per day has given me a chance to design the perfect nap. Here’s how:

Get the timing right.

The single most important aspect of a nap is making it the right length, and it requires a little background explanation to understand why.

It turns out that dreaming is the most important part of sleep. Test subjects who were deprived of dreams (meaning they were woken up when they started to dream, but otherwise allowed to sleep as much as they wanted) performed on tests as if they had not slept at all. Furthermore, the longer they were deprived of dreams, the more frequently their brains attempted to start dreaming. Mice who were deprived of dreams for more than a few weeks died!

You may have noticed this on your own if you ever took a quick nap, and vividly remembered your dreams afterwards. When exhausted, you will tend to dream more.

So what does this all mean? It means that your goal during a nap is to enter the REM sleep phase quickly (this is where most dreaming occurs), and to wake up as soon as the REM sleep phase is over. If you sleep past the REM phase you’ll enter deeper phases of sleep and it will be really difficult to get up!

The only reason this is difficult is that everyone sleeps differently. For most people, their optimal nap time (where they can wake up just as they finish REM) is between 15 and 30 minutes, but you’ll have to test to find yours precisely.

What makes it more difficult is that you have to take into account how long it takes you to fall asleep. When you are first perfecting your naps, it could take quite a while to fall asleep, so I’d suggest starting with a 30-35 minute nap, and working your way down.

Don’t be surprised if after a 30 minute nap you are exhausted. You may have gone right through REM into a deeper sleep phase. It will feel like being woken up in the middle of the night, and during these times I’ve had trouble with even the most basic tasks like keeping my balance or forming sentences.

Each day, try a different length of nap, reducing the time by 3-5 minutes, and record your energy levels. As you learn to fall asleep quicker, and close in on your optimal time, you’ll notice a remarkable thing: it’s possible to wake up from a nap totally refreshed and alert!

This is the sweet spot you are searching for. Make sure you have optimal light and sound conditions for power napping, and you can use this tool whenever you need a boost!

Brian Armstrong is an entrepreneur who sleeps 2-3 hours per day using polyphasic napping. To learn how to start your own business and transition out of the 9-to-5 working world, visit his blog on how to start a home based business.

At first glance, it would seem that positive thinking and Attention Deficit Disorder (ADD) have nothing to do with one another. But many of us with ADD develop negative thinking patterns because we become frustrated by our challenges and frequent feelings of being overwhelmed. This negative outlook then makes it even harder for us to manage those challenges and move forward.

Practicing positive thinking allows people with ADD to focus on our strengths and accomplishments, which increases happiness and motivation. This, in turn, allows us to spend more time making progress, and less time feeling down and stuck. The following tips provide practical suggestions that you can use to help you shift into more positive thinking patterns:

1. Take Good Care of Yourself
It’s much easier to be positive when you are eating well, exercising, and getting enough rest.

2. Remind Yourself of the Things You Are Grateful For
Stresses and challenges don’t seem quite as bad when you are constantly reminding yourself of the things that are right in life. Taking just 60 seconds a day to stop and appreciate the good things will make a huge difference.

3. Look for the Proof Instead of Making Assumptions
A fear of not being liked or accepted sometimes leads us to assume that we know what others are thinking, but our fears are usually not reality. If you have a fear that a friend or family member’s bad mood is due to something you did, or that your co-workers are secretly gossiping about you when you turn your back, speak up and ask them. Don’t waste time worrying that you did something wrong unless you have proof that there is something to worry about.

4. Refrain from Using Absolutes
Have you ever told a partner “You’re ALWAYS late!” or complained to a friend “You NEVER call me!”? Thinking and speaking in absolutes like ‘always’ and ‘never’ makes the situation seem worse than it is, and programs your brain into believing that certain people are incapable of delivering.

5. Detach From Negative Thoughts
Your thoughts can’t hold any power over you if you don’t judge them. If you notice yourself having a negative thought, detach from it, witness it, and don’t follow it.

6. Squash the “ANTs”
In his book “Change Your Brain, Change Your Life,” Dr. Daniel Amen talks about “ANTs” - Automatic Negative Thoughts. These are the bad thoughts that are usually reactionary, like “Those people are laughing, they must be talking about me,” or “The boss wants to see me? It must be bad!” When you notice these thoughts, realize that they are nothing more than ANTs and squash them!

7. Practice Lovin’, Touchin’ & Squeezin’ (Your Friends and Family)
You don’t have to be an expert to know the benefits of a good hug. Positive physical contact with friends, loved ones, and even pets, is an instant pick-me-up. One research study on this subject had a waitress touch some of her customers on the arm as she handed them their checks. She received higher tips from these customers than from the ones she didn’t touch!

8. Increase Your Social Activity
By increasing social activity, you decrease loneliness. Surround yourself with healthy, happy people, and their positive energy will affect you in a positive way!

9. Volunteer for an Organization, or Help another Person
Everyone feels good after helping. You can volunteer your time, your money, or your resources. The more positive energy you put out into the world, the more you will receive in return.

10. Use Pattern Interrupts to Combat Rumination
If you find yourself ruminating, a great way to stop it is to interrupt the pattern and force yourself to do something completely different. Rumination is like hyper-focus on something negative. It’s never productive, because it’s not rational or solution-oriented, it’s just excessive worry. Try changing your physical environment - go for a walk or sit outside. You could also call a friend, pick up a book, or turn on some music.

When it comes to the corporate world, protocol is pretty much the religion. To know the things needed to do are the basics of productivity, but interaction and having a steady mind makes up the entire thing to true productivity. There are those who seem to work well even under pressure, but they’re uncommon ones and we are human and imperfect. To get these little things like stress under our skins won’t solve our problems. Sometimes it takes a bit of courage to admit that we’re turning to be workaholics than tell ourselves that we’re not doing our best.

James Yee is the webmaster of
http://www.yeearticles.com.His tips on internet marketing
is available at
http://yeearticles.com/self-improve/Who_s_the_Boss_ways_to_start_taking_control_time_management_goal_setting_record_tracking.php

“Time is the stuff of which life is made” - Benjamin Franklin. Learning to manage the limited time we have each day is a common theme in many peoples life. Don’t we all want to be able to squeeze more productivity and efficiency into our days so that we can accomplish more of what we want.

A wise person once said, “A millionaire and a beggar both have 24 hours in a day. It’s what they do in these 24 hours that make the difference.”

So why is it that some people seem to accomplish so much in their allotted day and some people seem to get no where, stressed and pulling their hair out. The secret lies in their time management skills.

More…A popular analogy that illustrates time management at work is the one about the rocks and the jar. The story goes, A professor wanting to instill the virtues of time management placed out onto the table a ‘wide-mouth’ mason jar in front of his students. Then he produced about a dozen fist-sized rocks and carefully placed them, one by one, into the jar.

When the jar was filled to the top and no more rocks would fit inside, he asked, “Is this jar full?” Everyone in the class said, “Yes.” Then he said, “Really?”

He reached under the table and pulled out a bucket of gravel. Then he dumped some gravel in and shook the jar, causing pieces of gravel to work themselves down into the space between the big rocks.

Then he asked the group once more. “Is this jar full?” By this time the class was on to him. “Probably not,” one of them answered.

“Good!” he replied. He reached under the table and brought out a bucket of sand. He started dumping the sand in the jar and it went into all the spaces left between the rocks and the gravel.

Once more he asked the question. “Is this jar full?” “No!” the class shouted. Once again, he said, “Good!”. Then he grabbed a pitcher of water and began to pour it in until the jar was filled to the brim.

The truth this illustration teaches us is: If you don’t put the big rocks in first, you’ll never get them in at all.

What are the big rocks in your life?

Here are some simple tips to help you put the big rocks first in your life:

1. Crisis Management. Management guru Peter Drucker says that “crisis management is actually the form of management preferred by most managers” The thing to bear in mind is that if you spend your life filled with crisis and the small stuff which is represented by the gravel and the sand then you’ll never have room to fit in the big rocks in your life. The irony is that actions taken prior to the crisis could have prevented the fire in the first place. So the best way to prevent crisis from occurring is to schedule your big rocks first into your life. The big rocks are your dreams, relationships, life goals, the things that are most important to you that will lead to fulfillment in life.

2. Dont mistake action with productivity. Imagine witnessing a hamster running its heart out on one of those spinning wheels. The hamster may be giving its all and running as fast as he can but it’s spinning in the one place. It never really gets anywhere and so it is with many people. They run from crisis to crisis, meeting to meeting, event to event without really making any real progress from one year to the next on where they want to go. Today starts to look a lot like yesterday and you begin to dread tomorrow because you know it’s going to look like today. So instead of going around in circle, stop once in a while and reflect on what your goals are and whether you are making any progress with them. There is no point burning yourself out if you aren’t getting any closer to your goals or outcomes that you are looking for.

3. Take time out for regular reviews. At the end of each day, you should take a few minutes to sit down and review the day. Write down in a journal all the things that went well and all the things that didn’t go to plan. Write them without judgment and decide to take one of the things that didn’t go to plan and come up with an idea to either prevent it in the future or solve it in the present. Then with the things that did go well, figure out what actions or decisions preceded it and see how they can be implemented more frequently into your life. The idea is you will encourage yourself to make consistent small positive changes in your life which won’t seem drastic when seen from day to day but the benefits in the long term can be enormous. The Japanese even have a name for this concept of continuous improvement, they call it ‘Kaizen’ and it was instrumental in them becoming an industrial powerhouse. The great thing about small continuous improvement in your life is that anyone can do it. Jim Rohn once said ‘Life asks us to make measurable progress in reasonable time. That’s why they make those fourth grade chairs so small so you won’t fit in them at age twenty-five!’

4. Change your focus. So often people focus on the work and being seen to be doing something instead of the fruits of the harvest which comes from the outcomes and results of the action. Jim Rohn says ‘There are some things you don’t have to know how it works - only that it works. While some people are studying the roots, others are picking the fruit. It just depends on which end of this you want to get in on.’ So if you have a task which can be better performed by someone else, then learn to delegate. It is more important to measure your day by the end result then to be focused on the unimportant stuff of doing.

For the young at heart, find inspiring and motivating articles for every aspect of your life. For more information visit: http://www.4evayoung.com

It is so easy to be caught in the whirlwind of busyness that our lives spiral out of control. The days start to blur together and before you know it days turns into weeks and months turn into years. While you try frantically to get more done, your life is passing you. The demands of modern society means we are constantly driving ourselves that much closer to burn out. And yet how many times do we get a yearning to slow down our lives, to have a respite from the frantic schedules we create for ourselves. In 1985, physician Larry Dossey, in his book Space, Time and Medicine, coined the term “time sickness” to describe the illnesses that nag us because we believe we’re in the race of our lives against a ticking clock. We use every product, day planner, appliance, and trick we know to win that race, even as we backfill more and more activities into our already busy schedules. According to philosopher Jacob Needleman, our frenetic pace of life is a “new kind of poverty.” And it is killing us.

Amongst the backdrop of fast food, and fast pace there is now a growing movement that embraces the simpler life. The simplicity movement is more than just trying to live a frugal life. It’s not just a matter of reducing clutter or saving money … it’s a matter of slowing down to enjoy life more, of savoring life’s simple pleasures, of rejecting on some level the materialistic culture we are all caught up in and embracing fellow humans instead. It is about changing our values and priorities.

This no-rush attitude doesn’t represent doing less or having a lower productivity. It means working and doing things with greater quality, productivity, perfection, with attention to detail and less stress. It means reestablishing family values, friends, free and leisure time. Taking the “now”, present and concrete, versus the “global”, undefined and anonymous.

If you feel that the time is right to embrace the simplicity approach to life then here are some simple tips:

1. Fight the technology itch. Technology has enabled many people to be constantly connected in. But there is also a grave downside. There is a growing number of people who are simply unable to unplug at home, with laptops, e-mails or conference calls keeping them working into the wee hours. To fight the technology itch you have to be willing to unplug yourself from work for at least a few hours a day. You have to be willing to believe that the world won’t unfold around you if you don’t answer that call or reply to that email that very instant. Most times it can wait, so give yourself permission to enjoy your personal time fully.

2. Take time to enjoy your food. One of the greatest pleasures in life is savouring a great meal. With more and more people rushing around during their lunch hour to squeeze in a meal before getting back to their work there is now what has come to be known as The Slow Food movement. It was founded as a resistance movement to fast food. It has since expanded globally to 100 countries and now has 83,000 members. The main objectives of the slow movement is to encourage people to eat healthier food options. So why not make every meal an opportunity to enjoy the conversation if you’re dining with others, or peaceful solitude if eating alone.

3. Stop watching the clock. You don’t need to schedule every moment of your life. Some things in life just aren’t conducive to scheduling. Imagine trying to schedule time for your children when they come to you with problems. Instead of having your clock dictate the rhythms of your life, why not take the weekend as an opportunity to let go and chill. Let yourself be woken by your body’s natural rhythm instead of the alarm clock and spend the day without your watch.

4. Take time our and relax. Organise a short day or weekend retreat every few months so that you can just escape your fast paced world. Approach it without a care in the world, leave behind your cell phone and work commitments. Just spend it in nature or a small slow paced town and just enjoy the world go by. You will be surprised as to how much you will feel rejuvenated and more productive when you come back to work.

For the young at heart, find inspiring and motivating articles for every aspect of your life. For more information visit: http://www.4evayoung.com

It is nothing uncommon to find chores that you have put on your to-do list not even touched. Finding a way to manage time effectively is the main challenge many working people face today. This is also true for the many people that don’t have working careers.

Time has been found to be one of your most important keys to finding the necessary resources in stretching your time. Here are a few tips to managing your time.

Break Your Time Up: Don’t take on large task. Break them up into smaller tasks that you are sure to be able to handle. It is often helpful if you estimate how much effort it will take on your part to accomplish a particular task. Write out your details on how you will accomplish this task, and the required time it will take to finish the job. Take on only one task at a time and keep your time monitored as you go about completing the task put before you. When practicing time management on any task or job , you will learn it’s importance .

Prioritize Your Work: Always make yourself a list of the necessary task it will take to achieve your goal. Make sure your list begins with the most important. You want to achieve the most important and beneficial jobs first. If you find that you are to many priority jobs , it is important for you to rearrange your schedule or shift some of the authority to another group . This allows you time to focus on the more critical tasks involved.

Plan For The Unplanned: Very seldom when you start a job , will it turn out the way you hoped it would. Time management helps you to side aide time for the inevitable crises. Often crises aren’t planned into the job budget. This could run into many extra hours.

Keep A Performance Record: It is important to monitor your work progress. Keep a job performance record to track the way in which you spend your time. It is important to note how much time you are actually spending on productive work and how much time is being wasted. Have you found other efficient ways of performing some of the job task? Time management will help you in finding answers to these questions. Read through your performance record and analyze any possible areas for improvement.

Reminder: No one has a perfect memory. This is why you should make yourself a reminder list. Find ways to ensure yourself that you won’t forget and waste valuable time or important appointments.

Face The Unpleasant: Every job you take on will have some unpleasant obstacles to cross over or to handle head on. Don’t let such obstacles blow up in your face. Try to conquer one unpleasant task a day.

Ease Your Work Plan: Time management isn’t only about work. It is also important that you find time for yourself and your personal life. Learn to balance your personal and work life. This will lead you into a more productive and effective life. Your time should be considered a success.

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We all know how much easier it is to work when we’re organized, but having the motivation to get organized is a little hard for many to come by. This is because disorganization leads to feelings of being overwhelmed, and when we’re overwhelmed, it is hard to think clearly on any one task let alone change the way we are used to doing things in the name of organization.

It’s a vicious cycle really. If you could get organized, the feelings of being overwhelmed would fade away and your productivity would go up. But you cannot take the time to get organized if you are completely overwhelmed and behind in production. Hence the vicious cycle.

This is why many people look to professionals to help them sort out their cluttered mess. While advisors can be a great asset to have, you don’t necessarily have to have one to get things straightened out in your life and in your office. All you need is one day. Only one day to get it all together and start fresh. That’s not so difficult. You can use a personal day, vacation day, or the weekend to do it. You may even be able to talk your boss into giving you a break from your regular duties while on the clock to get it all done.

The first thing that you need to do to get organized is to clean up your work area. Get rid of any trash and papers that you do not need. Then, organize the ones that you do need into a filing system that is easy to maintain. Keep in mind that you do not have to use a traditional filing system if it is likely that you will not stick to it. You can create a system that makes sense to you and is easy to follow.

Never underestimate the importance of calendars, planners, address books, and “to do” lists. Having your workload in writing in front of you allows you to better plan your day. It also prevents you from taking on more work than you can handle. Start or end each day by writing a list of the things that you need to accomplish. Put the most important things at the top of the list along with the tasks you didn’t get finished from the previous day and work through the list as the day goes on. This will keep you focused to the tasks that need to be accomplished and prevent you from wasting time on unimportant tasks.

Once you have implemented a filing and scheduling system, stick to it. Don’t allow papers to pile up on your desk or post it appointments to get stuck to your shoe. Stay organized and take a moment each day to clean and organize your work area. Do this for a few days and you will find that you have a lot more time to actually work instead of looking for your work.

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Okay, so you’re saying you don’t have enough time to do what you want to do to transform your life for the better.

You’re saying to yourself, “If only I have more time to do what I want to do, my life will change!”

Here’s what I’m going to offer you:- The access codes to unlock that extra time in the day.

There are 2 hours in the day in which you are most productive, most creative, most motivated, in which, even if you’re such a lazy procrastinator, you’ll suddenly find yourself turned into a driven productive machine.

Spend these 2 hours well, and in a week, you’ll gain yourself 14 hours of supremely productive and creative time. Within a month, you’ll gain 60 supremely productive and creative hours.

And in a year, you’ll gain yourself 730 hours of supremely productive and creative time spent on finally producing or creating that life-changing work of yours, whatever it is, be it a new business, your great novel, your masterpiece artwork, or simply the job that your boss asked you to do, which, if done, would probably cause you to be promoted.

If you can put a value to your time, how much will you gain every year? If you can spend 730 hours of extremely productive, creative, positive and life-transforming time every year, in which nothing but near-perfection is birthed by you, in which nothing but brilliance is produced by you, how much will those 730 hours translate to money?

How much is 1 productive hour of your time worth to you and other people? Set a lofty target. If, on average, you’re worth $10 per hour, double that amount, or triple that amount or multiply it by ten, because, in these 2 hours of the day, your brain is working in such a synchronised, productive and creative manner, that whatever it is you produce will increase in value by at least 2, 3, 5 or 10 times.

How does $73,000 worth of productive time every year sound to you?

Now, what if you don’t want to limit yourself to only 730 hours of productive time a year?

Sure!

Spend those 2 hours of the day thinking, meditating and planning for the rest of the day. Spend those 2 golden - no platinum - no diamond - hours, invest in them, to make the rest of the hours of the day more productive and creative. Think about how you can make the rest of the day, maybe your usual office hours, as productive as possible, within these 2 naturally productive hours of your day.

Let’s say you work 8 hours every day in the office. Okay, maybe it’s too much to ask if you want to make these 8 hours supremely productive. Let’s just take 6 hours out of these 8 office hours of yours to be seriously productive time. Add these hours to the 2 golden hours. You have 8 productive hours every day.

Now you’ll end up with 2,920 productive, creative hours every years. What if you’re worth $100 per hour? That spells $292,000 every year!

Now what if, after having gone through months or years of spending these golden hours every day, your productivity, your results and your ability multiplies geometrically, exponentially, and your time-value further multiplies?

How about $1,000 per hour? Do you think after spending these 2 golden hours every day well for a few weeks or months, you’ll be able to grow your value in time from where you are right now to $1,000 per hour? Sure you can! How does $2.92 million per year sound to you?

Now, finally, what are those 2 hours in the day?

The first hour. What time do you wake up usually every day? Wake up 2 hours earlier, go wash your face (no caffeine!), maybe do some warm ups to wake yourself up fully, and spend the first hour thinking, planning, meditating or mentally creating.

The second hour. Spend the 2nd golden hour on mechanical, work stuff. Spend this hour on action. After spending that first hour planning and thinking, spend this 2nd hour on doing and actually beginning to implement what you had planned in the first place. You will somehow find yourself suddenly hard-working, motivated and driven to do things.

Now, if you can get your momentum right, that is, by doing things fast during this 2nd golden hour, you’ll find that you’ll continue to work and work and work on whatever you’re working on, and you’ll feel more and more attracted to this work, as if you don’t want to stop and you flow with this work, become one with it.

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