Conclusion: Power naps work best for brain-reboots. I found that the main key is listening to your own internal clock on when the best “time” is for you that day. Lots of articles advise a set time (and to be fair, I’ve only done this for a week so far), but I found that some days I was in the middle of cruising along in my work and would have to abruptly stop it, because it was my “nap time,” though I wasn’t particularly tired yet. Often, it was hard to pick back up where I left off — but entirely refreshing if it was a project I was struggling with or a problem I needed to solve. Overall, power naps are definitely something I will continue to use in my work process.
Monday, 01/13/14: The best nap-conditions may be tricky at times to find at work, but they’re not impossible.
1.) Stay warm. Your body temperature drops as you snooze, so pull your coat over yourself, put on a hoodie, or find a blanket.
2.) Make it dark. Eye masks are key for those who can’t shut out the lights, and they come in a wide-variety of styles (even ones that don’t press down on your eyes).
3.) Keep it short. If you’re worried about it taking a little longer for you to fall asleep, set your alarm for 30 minutes instead of the 20, so that you have some extra time to doze off before you start eating into your napping time.
4.) Control the noise. Some people are soothed by some background noise, but for the rest of us there are ear plugs.
Tuesday, 01/14/14: It was hard to shake the guilt and anxiety that hit when I first laid down in our corner-couch nook. It’s still a cultural taboos in most American workplaces. In countries like Japan, it’s not uncommon for the highest (and lowest) ranking workers to fall asleep in their chairs at their desk (it’s called “inemuri,” which translates to “to be asleep while present”) and is a sign of dedication. It’s becoming more common for workplaces to allow, and even encourage, napping, but it’s still something I had never done before this #labrat.
Wednesday, 01/15/14: The more I take naps, the more I shake the sleeping-at-work guilt. Today (after a few minutes of being dazed wore off) I felt refreshed.
Thursday, 01/16/14: I put 27 minutes on my alarm instead of the usual 20, to give myself more room to fall asleep first. It’s surprising the difference a few extra minutes makes.
Friday, 01/17/14: A caffeine nap is when you quickly drink coffee, fall asleep before the caffeine can affect you, and (the idea goes) you wake up extra-awake and ready to go. However, the caffeine nap theory often leaves out how important it is that you drink your coffee black. I chugged my cream-and-sugar-with-coffee coffee in six minutes. At first I felt like I was vibrating. I have no idea how long I was asleep out of the 27 minutes I allotted, but I do know that when my alarm went off, I was up. Usually after a naps it would take me 5 – 10 minutes for the fog to clear. Today I felt like I was launched out of a cannon.
According to your natural circadian rhythm, you’re at your sleepiest between 2 to 4:00 a.m. and 1 to 3:00 p.m. Sounds like a cruel trick with the way the workday was set up, doesn’t it?
For years I’ve combated the “afternoon slump” with coffee, but studies show that you’re better off giving into the call of sleep for a few minutes than fighting it. In fact, napping has much bigger rewards than caffeine; just 20 minutes is said to provide an alertness boost, with 30 to 60 minutes good for cognitive memory and creativity, and 60 to 90 minutes enough for problem solving.
So we’ve decided to test out 20-minute power naps in the real world of open office plans and 9 to 5’s. For this week, I’ll be power napping (or trying to, anyways) every day and reporting back on what it’s really like to declare it nap time in the middle of your work day.
Join us with your own week of afternoon power naps! Follow this post for daily updates and to add yours in the comments, or on Twitter and Instagram using #labrat.
When we see the impressive work of others, it’s tempting to change our game plan to follow theirs in our fear of being left behind. However, Todd Henry, founder of Accidental Creative, has learned that due to unique passions, skills and experience, we each have our own path to follow. Henry advises embracing the motto of one of his runner friends:
…the most important mindset principle for success in competitive running, especially in endurance races, is twofold: stay focused on the ground immediately in front of you, and work your plan.
Don’t sacrifice your drive because you are comparing your work-in-progress with someone else’s finished product. As Henry states, “Run your race. Execute your plan. Do your work, not someone else’s.”
Over at LinkedIn, entrepreneur James Caan gives us five important traits to have if you want to stand out in your career, including:
There is an old saying that says if you’re standing still, you’re going backwards, and this is especially true in career terms. Are you somebody who is happy with your current skill set, or do you actively look to improve? If it is the latter, then you are exactly the sort of person most bosses look for…
There is nothing better for a manager than to see his or her employees actively taking ownership of projects. Equally, nobody wants to be seen as someone who passes the buck. If something falls under your remit, ensure you are the one who sees it through…
By having this ability to reflect – and sometimes criticize yourself – you are making sure lessons are learnt every step of the way.
What each of the traits Caan shares have in common is primarily related to personal drive. Those who are successful in their careers have the momentum to take full accountability and control of their efforts. Though, if they don’t have the momentum they need, they create it through self-reflection and focus.
Research indicates that we defer working on things based on how distant we perceive their deadlines. When we decide that something falls into the “future” category, we simply file it in our “someday” folder and eventually those goals are neglected. Unfortunately, that which is important is often inversely proportional to what’s urgent. To move priorities out of our “someday” folder, Amy Morin suggests imposing what she calls “now” deadlines:
Establish “now” deadlines. Even if your goal is something that will take a long time to reach – like saving enough money for retirement – you’re more likely to take action if you have time limits in the present. Create target dates to reach your objectives. Find something you can do this week to begin taking some type of action now. For example, decide “I will create a budget by Thursday,” or “I will lose two pounds in seven days.”
What separates the likes of Steve Jobs, J.K. Rowling, or Pablo Picasso from the rest of us? Over at Entrepreneur, James Clear argues it comes down to pure grit:
How do creative geniuses come ups with great ideas? They work and edit and rewrite and retry and pull out their genius through sheer force of will and perseverance. They earn the chance to be lucky because they keep showing up…
No single act will uncover more creative powers than forcing yourself to create consistently….For you, it might mean singing a song over and over until it sounds right. Or programming a piece of software until all the bugs are out, taking portraits of your friends until the lighting is perfect, or caring for the customers you serve until you know them better than they know themselves.
It might seem like an unfortunate answer, nobody wants to hear that the best way to do anything is to “work for it,” but the advice also shines as a reminder that genius-level ideas are obtainable, they just take work. Of course, knowing when to quit and when to grit are important as well.
In a time when old institutions are restructuring or collapsing, artist and writer Molly Crabapple urges individuals not to change who they are to be “professionally viable.” There is no longer a system you can enter and be set until retirement. Instead, she suggests creating a career unique to you.
…focus in on your weirdness, your passions, and your f***ed-up damage, and be yourself as truly as you can. Express that with as much craft, discipline, and rigor as you can; work as hard as you can to build a career out of that, and then you’ll create a career that you love and that’s true to yourself, as opposed to doing what you think other people want and burning yourself out when you’re older.
Don’t change who you are to fit the work out there — find that work that fits you.
A study from last year confirmed that many people find public speaking to be more anxiety-inducing than death. As such, when practicing for client pitches, boardrooms and the stage, we often nervously prioritize style over substance by focusing on how to say things (your tone, pace, gestures, etc.) rather than what to say.
John Coleman suggests that we reverse our approach by focusing on what to say, not how to say it:
Focus on memorizing key stories and statistics, rather than practicing our delivery. If you spend your time on how to say something perfectly, you’ll stumble through those phrasings, and you’ll forget all the details that can make them come alive. Or worse, you’ll slavishly read from a PowerPoint or document rather than hitting the high points fluidly with your audience. If you know your topic, the words will come.
Trust your knowledge of the subject matter. Pick your key points and let the words find themselves.