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’s the right time to quit a job if it leaves you feeling hopeless, exhausted, or like you’re wasting your time? How do you separate a day-to-day struggle from a larger problem? According to Chris Coleman, there are three clear stages for when it’s a good time to quit. Coleman tells us not only the stages, but also provides questions to ask yourself to see which stage you’re in, over on the CreativeMornings blog:
The turnover rate in creative jobs is much higher than the national average. A lot of this has to do with the “I want it now” mentality. “I deserve it.” “All my friends work at Google.” The moral of the story? Don’t leave until you have done the job. Ask yourself:
[Ask yourself the] question: Is there anyone here who will tell me the truth when I ask for feedback?
- Most bosses hate to give feedback. If you want to know how you’re doing, ask.
- Don’t settle for mamby-pamby answers. You’re looking for specificity and a neutral, open conversation.
- If there’s no one who will tell you the truth, go.
Knowing when it’s time to go and when it’s time to suck it up (because you likely still have a lot left to learn) can be hard. Coleman’s three stages — from competence to judgement and finally to influence — provide us with some nice stepping stones. Best of all: her numerous example questions can help you identify which stage you’re at (and whether you really should call it quits).
Get all of the stages and valuable questions to ask yourself on the CreativeMornings blog.
On LinkedIn, entrepreneur Joris Toonders shares why taking 15 minutes a day to ask yourself these four questions — two first thing in the morning and two just before bed at night — is exactly what we need to improve ourselves. Here are the first two:
1. What are my goals today?
Most people have goals in the long term, but don’t translate them to the short term. If you want to grow your business by 20 percent in the coming year, what are you doing today to reach that long term goal? Are you really doing the right things today to reach those goals?
2. What are my challenges today?
Successful people set themselves challenges every day. It’s a way of living. You have to challenge yourself every day, to get the most out of you and become better, faster and smarter…
Try it yourself by setting an alert on your phone or computer to remember to answer the two questions in the morning and the two at night. You’ll undoubtedly find yourself thinking a lot more diligently about how you spend your time (and feeling better about the work you do) as a result.
Read all of the thinking behind Toonders insight (and get all four daily questions you need to ask) right here.
What’s the best way to set goals? Google Ventures Partner Rick Klau says the best goals center aroundh Objectives and Key Results (or OKRs). Over on the Google Ventures blog, Klau explains the pillars for exactly how to set worthwhile goals using OKRs:
• Objectives are ambitious, and should feel somewhat uncomfortable
• Key Results are measurable; they should be easy to grade with a number (at Google we use a 0 – 1.0 scale to grade each key result at the end of a quarter)
• OKRs are public; everyone in the company should be able to see what everyone else is working on (and how they did in the past)
• The “sweet spot” for an OKR grade is .6 – .7; if someone consistently gets 1.0, their OKRs aren’t ambitious enough.
Watch Klau’s presentation in the video below to see how Google came to use OKRs and why they’ve proven to be more powerful than simply setting an average, to-get-done goal. Or read Klau’s story of how he first learned about OKRs on Google Ventures.
When faced with a daunting problem or large task, our instinct is to burry our heads until the job is done. On LinkedIn, Dr. Marla Gottschalk explains why that’s not always the best way of tackling problems. In-fact, she explains that we should occasionally walk away from the work:
You may not perceive fatigue, yet your mind may actually be exhausted. Rest of some form is required. In these moments, the brain may find the energy required to engage… Even at rest, our brains continue the quest to connect the dots.
Integrating periods of rest while you work on key problems is critical. You may find that a walk or meditation works for you….You might listen to your favorite pieces of music, read your favorite cartoons, game — but offer your brain the “down time” it needs. Whatever the activity you ultimately choose, the process is of no less importance. If you find yourself stressed and tired while working on a problem, take a moment to relax.
The brain is a fickle machine, but it’s fortunately one that continues to work on problems even while our consciousness is elsewhere. Stepping back to take a break might feel like moving backwards, but it’s often what your brain needs to actually move forward.
Dr. Gottschalk ends with a powerful reminder: “Above all, remember that the brain cannot be bullied into becoming effective.”
Read the full article on LinkedIn here.
Between everything that nags at us during the day, it’s hard to stay focused on what matters most. Our lack of focus costs us time and lowers the quality of our work. Fortunately, Andrea Ayres-Deets of Ooomf has found a few ways to beat focus drought. She writes:
Do focus intensive tasks around your brain’s schedule
Your peak distraction times occur between 12 p.m.- 4 p.m. and you will find that you become sleepy at 2 p.m. Your brain’s energy reserves and alertness begin to slip during these times. You can work around this though.
Your brain handles tough cognitive loads best in the late morning hours (after 10 a.m.). At this point in the day your brain is fully awake, it’s (hopefully) fed, and humming along quite nicely.
In the afternoon try switching up tasks and going for a walk to snap your brain back into an alert and active state.
Yes, this sounds weird, but research shows that chewing gum increases the oxygen flow to the parts of your brain responsible for attention. It also improves your long term memory and injects a bit of insulin into your blood which may help give your brain that added energy boost.
Being able to find your ideal focus will allow you to not only get more done in a shorter amount of time, it can help you to produce better work too. Less distractions means your able to put all of your cognitive power into what you’re working on now.
Do yourself a favor and grab a pack of chewing gum then head over to Medium to read Ayres-Deets’ tips for getting your focus back.
As we do every Friday, we’ve collected our most-shared Twitter links for your weekend reading pleasure.
From around the web:
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