Hey Time Dorks,
ICYMI, Jake & JZ were on Lenny’s Podcast talking about Make Time, and how they are both dealing with distraction, prioritizing what matters, and protecting their focus. Listen or watch here. Plus, find time-stamped Make Time tactics below!
This week’s newsletter might ruffle some feathers because I know how many people love their cup of coffee first thing in the morning (me included!). Don’t worry, I’m not going to say you have to quit coffee. But this week’s tactic is all about optimizing your caffeine intake, which does great things for your energy throughout the day.
🏃♂️Something to Try
When we wake up in the morning, most of us reach for that warm, soothing cup of coffee, assuming we need it to wake up in the morning.
To prove to you that you won’t be a zombie without your morning brew, I’d like to issue you a little challenge. For the next week, try to Wake Up Before You Caffeinate (#70).
Specifically, try to wait 60-90 minutes before that first cup of coffee (or tea).
Why? Because your body already produces a hormone (cortisol) that naturally wakes you up.
When we slam caffeine right after waking, we override that naturally occurring hormone. The result is that we tend to need more caffeine to simply wake up.
Another downside is that it can lead to a big afternoon crash.
Without going deep down a science rabbit hole, all you need to know is that caffeine works by blocking the receptor for adenosine, a neurotransmitter that makes you feel sleepy. Adenosine naturally flushes out of our system in the morning. But if we drink caffeine, it replaces that adenosine, which makes us feel alert, but the adenosine sticks around and comes rushing back after the caffeine has worn off. The result? You can get a major afternoon energy crash.
So back to the challenge.
Most people hit their cortisol peak between 8 a.m. and 9 a.m., so I challenge you to experiment with not having your first cup of coffee until 9:30 a.m.
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Another way to frame this challenge is to wait 1-1.5hrs from after you get out of bed to have that first caffeine hit.
I will warn you, though, that it will take a few days for that initial morning caffeine-withdrawal fog to wear off.
That fog is usually the thing that keeps people coming back to their morning coffee – they’re addicted to that first rush.
I’ve found going out for a morning walk helps me naturally wake up. Or some days, I replace my coffee with some warm lemon water with a dash of honey and apple cider vinegar, which perks me up.
If you’re worried about going into zombie mode without that first cup, it might be best to time your coffee delay until a vacation or a weekend so you can adjust easier than during your busy work week.
Your coworkers and family members might thank you for that.
The first day or two can be challenging, but this is one of my favorite tactics for getting my body back to producing its own energy, and keeping me focused throughout the day.
And remember, treat it like an experiment. This is not a “must do”, just a tactic we’ve found benefit from and you might too.
🤖 Tech & Tools
I’ve recently been geeking out on circadian biology, especially the benefits of being outside to witness the sunrise and sunset each day. Not only does it help to regulate your circadian rhythm, which helps to keep your energy levels consistent, but it also creates a moment in the day to witness some natural beauty.
Circadian is a new app I’ve been using to track light and dark cycles, and it helps remind me to get outside at these important moments of the day.
🎧 Jake & JZ on Making Time
Lots has changed in Jake and JZ’s lives since Make Time was published in 2018, and that’s why I loved hearing their latest interview on Lenny’s Podcast.
The Make Time team nerded out and timestamped all of the tactics that were mentioned, plus included a few timestamps that Lenny made.
- (06:06) What people often get wrong when trying to become more productive
- (11:24) The Busy Bandwagon and Infinity Pools
- (15:22) Real talk: Jake and John’s productivity levels
- (20:10) The four-part framework for getting more done: Highlight, Laser, Energize, Reflect
- (25:15) Step 1: Highlight
- (28:08) Design Your Day (#13)
- (31:09) Groundhog It (or, “Do Yesterday Again”) (#2)
- (39:23) Write it Down (#1)
- (48:08) Step 2: Laser
- (49:00) Try a Distraction-Free Phone (#17) & Log Out (#18)
- (57:31) Block Distraction Kryptonite (#24)
- (59:32) Ditch Your TV for a Projector (#45)
- (1:00:15) Make Your Bedroom a Bed Room (#83)
- (01:04:30) Ignore the News (#25)
- (01:07:58) Reset Expectations (#39) & Be Slow to Respond (#38)
- (01:11:36) Cancel the Internet (#29) & Put a Timer on the Internet (#39)
- (01:18:49) Step 3: Energize
- (01:20:33) Make Your Bedroom a Bed Room (#83)
- (01:22:05) Step 4: Reflect
📚 Timely Quotes
Thanks for reading, see you next week!
Connor
