Hey there,

The third edition is here! For this edition I have decided to spice things up. First video is more of a must watch while the rest will continue the subject presented in our second edition about improving our daily routine. Let’s dive in!

1. Improve Your Productivity With the 80/20 Rule

For this video I have decided to not include a summary as it is self-sufficient. It presents the Pareto Principle or 80/20 rule, which can be found all around us and can be applied to greatly improve our life. Here are various examples of the 80/20 rule applied in different contexts:

1. 20% of the costumers generate 20% of the profit.

2. 20% of healthy habits lead to 80% of overall well-being.

3. 20% of students contribute to 80% of classroom discussions.

4. 20% of properties in a city could represent 80% of its value.

5. 20% of the population holds 80% of the wealth.

6. 20% of content generates 80% of the traffic.

7. 20% of features are used 80% of the time.

Where do you plan to concentrate 20% of your energy to achieve best outcome?

2. I Tried Andrew Huberman's Morning Routine - [30 Days + Blood Tests]

In the YouTube video the speaker, who has been feeling in a slump and struggling with focus and productivity, decides to adopt neuroscientist Andrew Huberman's science-backed morning routine for 30 days to see if it could help him. Huberman’s morning routine includes waking up and recording the time, heading straight for sunlight, delaying caffeine intake, drinking water with sea salt, fasting, 90 minutes of focused work, an hour of physical exercise, and deliberate cold exposure each morning.

In the first week, the speaker struggles with focus and productivity and doesn't see significant improvement, leading him to make adjustments suggested by Huberman such as elevating his computer to eye level and using low-level white noise to foster a conducive working environment. However, his work performance still doesn’t improve. The speaker realizes that constant distraction from his phone might be a significant contributing factor to his lack of focus. He decides to keep his phone powered down until his lunch break, which improves his focus and productivity significantly.

Other aspects of the routine, such as morning walks in natural light and cold showers, while initially uncomfortable, contribute to increased energy and mood levels. The speaker undergoes tests to quantify changes in his physical and mental states throughout the experiment, showing tangible improvements.

Some of the findings are highlighted here:

1. Waking up and recording the time:

• Pros: This practice offers a sense of accountability and awareness of sleep patterns, potentially leading to more regulated sleep and wake cycles.

• Cons: It can be a challenge to maintain consistency, and overemphasis on the wake-up time might induce anxiety or stress if not managed well.

2. Heading straight for sunlight:

• Pros: It aids in resetting the body’s circadian rhythm, boosting mood, and increasing energy levels, and the speaker genuinely looks forward to these walks.

• Cons: The practice might be inconvenient during adverse weather conditions or for individuals with a busy early morning schedule.

3. Delaying caffeine intake:

• Pros: Helps in regulating the body’s natural wakefulness and ensuring that the caffeine boost is used optimally.

• Cons: Initial cravings and withdrawal symptoms can make this adjustment tough, as the speaker experienced a strong desire for morning coffee.

4. Drinking water with sea salt:

• Pros: Supports hydration and provides essential minerals.

• Cons: The taste is unappealing, and the speaker found it unpleasant, posing a challenge for consistent consumption.

5. Fasting hours:

• Pros: Fasting until noon promotes mental clarity and focus. The body and mind can channel energy into cognitive functions instead of digestion, leading to increased productivity and alertness.

• Cons: The initial phase of adapting to the fasting routine can bring about energy lows and hunger pangs. This adjustment period may impact mood and energy levels, requiring time for the body to acclimatize to the new eating schedule.

6. 90 minutes of focused work:

• Pros: Enhances productivity and focus, especially when digital distractions are minimized, as noted in the speaker’s eventual breakthrough.

• Cons: Initially, the speaker struggled with maintaining focus, and productivity levels did not improve until additional adjustments were made.

7. Physical exercise:

• Pros: Boosts energy and mood, and contributes to overall physical health.

• Cons: Finding the motivation or time to consistently engage in physical exercise can be a challenge.

8. Cold exposure:

• Pros: Increases alertness and energy, and the speaker felt it fueled the rest of his day.

• Cons: The experience is uncomfortable, although the aftermath is energizing.

9. Digital Detox (Phone powered down until lunch):

• Pros: Limiting phone usage until lunch significantly improved the speaker's focus and productivity. The digital detox allowed mental space for deep concentration, fostering enhanced efficiency in task completion.

• Cons: The initial challenge was overcoming the resistance and FOMO (Fear of Missing Out). The habitual pull towards the phone and the anxiety of missing real-time notifications presented an emotional and psychological hurdle.

Final Observations:

• Adoption of New Habits: The experience catalyzed the adoption of new digital habits. The speaker managed to weave the digital detox into his routine, showcasing adaptability and the potential for long-term integration.

• Realization of Dependency: The trial threw into stark relief the speaker’s dependency on his phone. It was a revelation that underscored the pervasive, often underestimated, impact of digital devices on mental space, focus, and overall well-being.

The combined efforts result in enhanced energy levels, mood, and productivity. The speaker notes tangible improvements, supported by test results and feedback. He becomes more resilient to distractions, a benefit attributed to the mental conditioning from enduring uncomfortable tasks like cold showers and saltwater consumption.

The transformation is profound yet highlights the necessity for personalized adjustments, underscoring the fact that a one-size-fits-all approach is not applicable in the pursuit of enhanced well-being and productivity. Each component of the routine and adjustments made carries distinct advantages and challenges, painting a comprehensive picture of a journey from a slump to revitalized energy, focus, and overall wellness. The tangible improvements recorded in tests and visibly enhanced well-being underscore the efficacy of the combined strategies.

3. 30 Days Without Social Media | My Transformation

As the previous video highly emphasizes the negative impact of our phones I have decided to dive more in depth on this topic and find the experience of others.

Introduction

• The speaker acknowledges social media as a contemporary addiction, comparing its dopamine-inducing effects to those caused by drugs, alcohol, or gambling.

• After realizing an unhealthy increase in his social media consumption, partly exacerbated by the COVID-19 lockdown, the speaker decides to embark on a 30-day social media detox.

The Detox Plan

• All major social media apps are deleted from his phone; website access is blocked on his laptop.

• Exceptions include the use of YouTube for uploading videos and messaging apps for communication.

• The initial discomfort and anxiety are tangible, indicating a deep-seated reliance on these platforms.

Week 1: Initial Challenges and Adaptation

• The speaker encounters obstacles in his professional life due to the unavailability of social media.

• He finds pleasure in direct, physical experiences like hiking, appreciating them without the distraction of capturing and sharing online.

• There's a noticeable struggle with old habits, an increased Netflix consumption, and an inadvertent focus on WhatsApp.

Birthday Realization

• His birthday offers an insight into the qualitative difference in wishes received via direct communication versus those on social media.

• The experience underscores a richer, more genuine connection fostered outside the digital realm.

Weeks 2 and 3: Rediscovery of Passion

• The absence of social media fosters a reconnection with past hobbies, like drone flying, and reignites his passion for filmmaking and storytelling.

• The speaker notices an increase in productivity and creativity, attributing it to reduced distractions and enhanced mental clarity.

• A move to Munich is facilitated with ease and increased productivity.

Week 4: Struggles and Coping Mechanisms

• Living alone amplifies the need for social connection, leading to a slight relapse via LinkedIn.

• The speaker resorts to reading books and engaging in physical activities like running to fill the void left by social media.

• Direct, in-person social interactions become more valuable and fulfilling.

Day 30: Reflection and Insights

• The re-engagement with social media feels overwhelming; the absence didn't result in missing out on anything significant.

• Key benefits of the detox include enhanced real-life social connections, reduced self-comparison, and increased productivity.

• The speaker experiences a profound presence in the moment, mental clarity, and a rekindled passion for his work.

Moving Forward: Sustainable Changes

• Notifications for social media apps are turned off to reduce involuntary engagement.

• A habit of distraction-free walks is cultivated for mental clarity.

• “No social media Sundays” are instituted to maintain a balanced, healthy relationship with digital platforms.

Conclusion

• The 30-day detox proves transformative, prompting a reevaluation of the role of social media in the speaker’s life.

• A call to action for viewers to consider their own detox, emphasizing the benefits of enhanced real-world engagement and mental well-being.

• The speaker concludes with a note of gratitude and an invitation for viewers to stay tuned for upcoming content.

Key Takeaways

1. Increased Self-Awareness: The detox illuminates the pervasive and often subconscious role of social media in daily life.

2. Enhanced Real-world Engagement: Direct experiences and interactions are richer and more fulfilling without digital distractions.

3. Boosted Creativity and Productivity: The absence of constant notifications and digital interruptions fosters a conducive environment for creativity and focus.

4. Improved Mental Well-being: The reduced exposure to constant social comparison and information overload contributes to mental clarity and presence.

5. Sustainable Practices: Post-detox, intentional and limited social media engagement becomes a sustainable practice for balanced digital consumption.

The speaker advocates for a mindful approach to social media, highlighting the profound benefits of temporary digital disconnection for overall well-being.

Thanks for reading, see you soon!