have you ever wanted to be productive after work but you just feel constantly exhausted that was pretty much my life for a very long time so 8 years ago I was trapped in a job that made me feel hopeless right I remember feeling really really happy and excited on Fridays but then completely numb again on Sundays and you know the scariest part wasn't that I was living this life every day it was realizing that this would be the rest of my life unless I changed something like I dreamed of starting my own business but I
never had the time or energy to actually do it until I discover these six things that helped me stop wasting my evenings after work today I want to share what worked for me to help you free out your time so you can start that side hustle so you can learn that new skill or do whatever it is that makes you happy the first thing is to force a transitional activity like I still remember getting home after commuting for 1 to two hours I'd lay on a couch I'd open my computer and I tell myself I'm
just going to watch one episode of The Office to relax before I start working on my own thing and then 5 hours later I am still binging the office and for the longest time I could not figure out how to snap out of this cycle but then I came across this research paper that says basically says that when one part of your brain or your body is exhausted you should use the non-exhausted part to kind of reset your energy levels and I only realized how much of a difference is actually made uh when one day
I got home earlyish after work around 7:00 p.m. and since there was still light outside out side I just dropped all my bags at home and I started to walk around the block and surprisingly when I got home I actually felt like working on my YouTube channel right I actually felt energized I actually felt focused and that's when it clicked you need a transitional activity to reset yourself and here's what that means and how you can do it number one if you are mentally exhausted after work like used a lot of your brain power you
need to reset your mental energy level by doing something physical like going to the gym or going on a walk or or cooking and number two if you are physically exhausted after work like you need to do the complete opposite right you need to use your mental energy you need to sit on the couch listen to music draw whatever just use your brain and use your mental energy the key here is to switch between different types of activities so you can give your overused parts of your system uh time to recover while using the under
utilized areas and that brings us to the second thing which is to work with your chronotype not against it and I know this video is about using your evenings after work more effectively but you really should be productive based on your genetic programming and this is something that I've learned the hard way right so for years I tried to join the 500 a.m. hustle Culture Club because I convinced myself that I needed to be a part of this club and wake up really early if I wanted to get stuff done but there's actually research that
shows that your body has Natural Energy Cycles based on your genetics and just forcing yourself to work out side of these Natural Energy Cycles is like building furniture without any instructions the trick is instead of working against your genetics and your chronotype you want to work with it and here's how you figure is out number one look back at your days and your nights and ask yourself do you feel more mentally sharp in the morning or in the evenings by the way if you naturally wake up in the afternoon on the weekends you're probably not
a morning person number two instead of forcing yourself to be a morning person or a night owl pick one that you are naturally it to so if you feel more naturally sharp in the morning then wake up earlier to work in the mornings and sleep earlier in the evenings if you're sharper in the evenings then just sleep later so you can work in the evenings and just wake up later the point is swimming with the currents in the ocean is a lot easier than swimming against them the next thing is to give yourself a one
rule other day which is actually how I learned to avoid burning out after burning out for so many times um so a lot of people don't realize this but the secret to achieving your goals and success or whatever that is for you is really just about being extremely consistent at something for an overwhelmingly long period of time it's kind of like the tortoise and the hair Fable that we heard when we were younger right you will get much further if you go slow and steady rather than if you do an insane Sprint and then you
chill and burn out for a few days and I can tell you this from experience um if you didn't know I am a type a person shocker right um and I used to have this ridiculous belief that if I wasn't productive every single day that I was slacking off and it became this like gnawing feeling in the back of my head like I would feel guilty if I wasn't being productive um so that's kind of what I forced myself to do right my schedule was wild for a very very long time I only let myself
sleep maybe four hours a night and I was surviving on loads and loads of caffeine and melatonin and surprise surprise I burned out and when you burn out you just stop caring about everything I constantly made excuses to avoid hanging out with friends I slacked off at work I barely did any work um and I just felt like this passenger right in my body for weeks until I finally got over my burnout the thing is your body and your mind they run in Cycles right it always follows the patterns there's push rest and repeat push
rest and repeat and if you disrup this rest part for a really long time then your body and your mind is going to start to deteriorate and one of the best ways I've discovered to avoid burnout is by following this thing called the one rule other day strategy and here's how you do it number one give yourself permission right give yourself permission to take up to two days off a week from being productive whether that's in the evenings or in the mornings you don't actually have to use the two days every single week but on
the days that when you come home and you are both physically and mentally exhausted and you just want to melt into your couch and watch Severance right that is when you take those two days number two and probably the most important part of this rule is never take two other days in a row which means that if you chill on Monday you you must work on Tuesday okay you cannot chill again until Wednesday and the reason is if you give yourself an excuse to chill on days back to back right your brain is going to
start turning this mentality into a habit and it's going to become a lot harder for you to break out of it which brings me to this next Point um so while I was creating this video I did a lot of research into what other people said and what they wrote about and there was this one topic that I noticed a lot of people missed out on which I think is really strange because I honestly think it is the most critical part out of all this to the point that if you don't watch any other section
in this video let this be the only section you watch and it's simply you need proper nutrition okay your body is a machine and it requires fuel to run if you feed your machine your body junk all the time it's not going to run properly for a very long time I always Tred to mmax my life right so naturally I love food deals okay Domino's 599 Pizza Burger King on on the app coupons whatever right anything that I could find for cheap that filled me up and lasted me a long time I was obsessed with
so it was naturally no surprise that during this time when I was trying to get all these food deals I never had any energy and I always felt exhausted and there's so much research that shows that if you're not getting enough of certain nutrients or vitamins like B vitamins iron and Omega-3s you will feel more fatigued you will have brain fog and you will feel a lack of motivation and transparent fin I thought this was all Bs right until one day I was on Tik Tok and I got sucked into the healthy eating Health algorithm
and it started to slowly change my diet it wasn't anything crazy right I just limited myself to maybe fast food once a week right I meal prepped on Sunday so I had one less excuse to order fast food outside because I already had food at home um I tried to eat less processed foods I started eating more Whole Foods taking multivitamins and supplements and after a few weeks of this I noticed that I felt less tired and that I could stay focused for longer periods of time and if you want to get started here are
two things that I recommend you do number one is just go to your doctor and ask for a blood test to check out any if you have any vitamin deficiencies number two based on the result of that you can eat more foods with whatever you are deficient in or you can start taking supplements some of the most common vitamin deficiencies that the average American has um is vitamin D vitamin B12 and magnesium and all these play a very critical role in your brain health which is direct tied to the what you're trying to achieve with
this video the point is if you want your body to perform better for you you need to feed it better stuff and I'm not saying never eat junk food or never eat processed stuff I still do it but you know just do it in moderation the next point is to start Task stacking and I figured this out when I realized that sometimes you literally do not have time to work either because you have a a very long commute you had to work late hours or you have responsibilities like you need to cook for your family
so instead of trying to force yourself to carve out this non-existent time out of your schedule I personally started using what I call dead time um way more effectively for example when I'm working out the gym I will catch up with the news right I'm going to listen to the up first podcast or Freakonomics or Planet Money or the indicator when I commute it to the office or when I'm commuting on a subway I'll script some videos on my phone when I'm cooking dinner I'll catch up with Severance right um and being able to Tas
stack successfully actually requires three specific things uh number one is you need to think about how many activities that you do every day that you only either use your brain or your body and number two is you want to try to stack the opposite activity on top right if you're reading can you do some squats if you're commuting to the office can you read a book and number three don't try to stack two activities that require your full attention um like don't try to drive a car while reading a book otherwise you're going to do
both pretty poorly which brings me to the next point and that is to create a principal list so instead of getting home and wondering okay right what am I supposed to work on now what am I supposed to do um and wasting precious time trying to figure out what your task should be I would always just refer to my principal list like I always have it handy so basically on Sundays I'll just take out my trusty red notebook and I'll list out all the tasks that I want to do for that week and I split
into two main groups one group are a super high priority task that actually move the needle and then the second group are just like some admin task that I need to work on so I'm looking at my notebook now and it's kind of chicken scratchy um but for this past week it was finalize the 1K savings presentation uh which is I run a savings challenge every so often if you didn't know other things would be respond to a brand email um bring on a new virtual assistant to help out sketch out some additional ideas and
so on and so forth and this is something that I've been doing um for a while now and it really helps me stick to my plan and really hold myself accountable and honestly I think Sundays are probably the best days to do it because um when you create that list on Sundays you are in a clear head space you are motivated right to start the week like I try to avoid making this list in the middle of the week because you know I might be tired I might be exhausted and I'll just make up some
excuse for why I can't do this and that this week or next week or next month and I'll just keep on procrastinating and pushing it back but because I make it on Sunday it kind of sets it in stone it makes it a bit harder for me to move it unless it's an emergency and sometimes what I do is if I am falling behind schedule um throughout the week I'll like take task from the principal list and then I'll bucket them even further so I'll be like okay on Wednesday I got to do this on
Thursday I got to do this so it's a little bit more organized and even more granular of an approach and again it helps with accountability now I don't want this to be just another video that you watch that makes you feel better about yourself right but you end up not taking any action and yes I am calling you out so I want to share two additional things that I personally do that really helps me integrate things into my life and actually take action um with them so number one is to find your minimum effective dose
for change and what that means is instead of trying to overhaul your entire life your entire evening or morning at once I want you to be more realistic about it right think about which of these things that with six things that we just went over which of them can you easily apply that will lead to the biggest change and personally I think task stacking um and forcing transitional activities are the easiest first steps for you to do so I want you to do me a favor promise that you're going to give them a try today
or latest tomorrow number two and probably the most important thing that really changed my life and how I became more effective with my time is understanding the pigmillion effect and the one two principle which I cover in very great details in this video so best of luck with everything and see you in the next video
