42 short habits to defend your time
And the value of contemplative intelligence mental exercises.
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“How we spend our days is, of course, how we spend our lives. What we do with this hour, and that one, is what we are doing. A schedule defends from chaos and whim. It is a net for catching days.” — Annie Dillard
The shortness of life is a universal truth. No matter how long we live, our time is finite. And once it’s used, spent or invested, you can only ponder how you spent your life or time yesterday in retrospect. In light of this reality, it’s essential to make the most of every moment and defend your time against the chaos of life.
Every day endless tasks and distractions that compete for our time and attention. Whether it’s work obligations, social engagements, or personal responsibilities, our schedules can quickly spiral out of control, leaving us stressed, burned out and exhausted. However, by cultivating a combination of productive life habits, we can learn to defend our time and maintain a sense of balance.
M. Scott Peck, psychiatrist and best-selling author was right when he said, “Until you value yourself, you won’t value your time. Until you value your time, you will not do anything with it.” These habits are helping me defend my limited time.
Start with time boundaries. Create a schedule that includes time for work, exercise, family, friends, and personal hobbies.
Start each day with intention. Take a few minutes the night before to set intentions for how you want to spend your day.
Start your day with a “proactive morning routine” that puts your most important tasks on top of your agenda.
Use the “no email first-hour” rule to avoid getting sucked into your inbox first thing in the morning and instead focus on your most important tasks.
Use the “power hour” technique to tackle essential tasks during your most productive time of day.
Use the “power of three” technique to focus on three high-priority tasks each day and accomplish them before moving on to other tasks.
Don’t sweat the small stuff. It’s impossible to avoid all of the challenges and setbacks in life, but it’s important to learn not to sweat them.
Create a “time budget” to allocate your time based on priorities.
When in doubt, say “no” graciously and without guilt.
Unsubscribe from email lists that don’t add value to your life.
Practice deep work, dedicating uninterrupted time to your most important tasks. Resist reacting to demands during the process.
Try incorporating “flow activities” into your routine, such as playing music or drawing, to promote creativity and focus.
Use a minimalist workspace with only the essentials to reduce distractions and increase concentration.
Practice box breathing or other deep breathing exercises to reduce stress and increase focus.
Set aside “buffer time” in your schedule to account for unexpected tasks or delays.
Use a time-tracking app or journal to track how you spend your time daily to identify time sucks.
Use a morning walk or run to start your day with a burst of energy and mental clarity.
Take a digital Sabbath, such as a day or weekend, where you disconnect from all electronics to recharge and refocus.
Practice the 5-hour rule: Devote 5 hours each week to deliberate learning stay ahead of the curve, and grow.
Practice “active listening” in your conversations to improve communication and build deeper relationships.
Cultivate a sense of humour by finding joy in the little things.
Practice a digital curfew, avoiding screens at least an hour before bedtime.
Limit your intake of news and media to avoid getting distracted by negative information and events. Filter your news sources.
Use a time-tracking app or journal to identify time-wasting activities and adjust your habits accordingly.
Use commute time or other “dead” time to catch up on reading, learning, or other learning activities.
Build in time for creative pursuits, such as playing music, painting, or solitude walks, to help you recharge and find joy in your free time.
Use the “digital sunset” rule to avoid overuse of technology before bedtime and instead focus on winding down and relaxing before sleep.
Use the “two-minute rule” to quickly tackle small tasks as they come up throughout the day.
Incorporate “micro-moments” of self-care throughout the day, such as taking deep breaths or doing a quick walk or stretch.
Incorporate “active rest” into your routine — power naps, brisk walks, or short contemplative time work best.
Experiment with different productivity methods to find what works best for you. Don’t stick with a system without real results.
Use the “do not disturb” feature on your phone during focused work time to minimise distractions.
Make time for self-reflection to evaluate your goals and priorities and make necessary adjustments.
Use a “distraction list” to jot down any thoughts or ideas that come up during focused work time and then address them later.
Practice the “most important tabs” rule. Close all unrelated browser tabs when “mono-tasking.”
Unfinished tasks create psychological tension. Complete tasks or write down unfinished tasks to reduce cognitive load.
Learn to adapt to change and uncertainty to maintain a sense of control and reduce anxiety over things you can’t control.
Use a digital detox day or weekend to unplug and reconnect with yourself or your social connections.
Limit the number of decisions you make daily to conserve mental energy by scheduling “decision time” on your calendar.
Use the “brain dump” technique to get all your ideas and tasks out of your head and onto paper, so you can prioritise and organise them effectively.
Find meaning in challenges. Use difficult times as an opportunity to grow, learn, and find deeper meaning in life.
Remember to leave room for spontaneity and fun, and don’t let your schedule become too rigid or inflexible.
Daily reflection can improve contemplative intelligence
“Thinking: the talking of the soul with itself.” —Plato
Build a few minutes of daily reflection into your life.
Allow your brain to make better connections: your intellectual growth depends on it. Allow yourself 10 to 15 minutes daily to contemplate. A daily contemplation habit makes you smarter and more resilient.
Over time, it builds mental flexibility, allowing you to see and interpret new information in new ways. It helps you stay curious and open-minded, which is essential in a rapidly changing world. It also enables you to maintain perspective, which is crucial when things get tough.
In short, it makes you a better thinker overall. So why not make it part of your routine? Start with 10 minutes every morning before you start your day. Or make it a wind down routine before bed.
Sit comfortably somewhere quiet and still — away from distractions like the TV or music — and think, reflect or ponder these questions:
What am I feeling right now? What do I need right now? What’s going on inside me right now? What’s happening outside me right now? Where do I want to go next? What would make my life better right now?
Getting back within can help you find a way forward.
Author Brad Stulberg on why self-awareness is critical to an optimal routine.
The bottom line is that the only way to an optimal routine is through astute self-awareness — not mimicking what other people do — and experimentation. The more you can match your activities to your energy levels, the better. The more you can figure out which types of environments stimulate your best work, the better.”
Ralph Waldo Emerson on the importance of trial and error as a way of living
“Do not be too timid and squeamish about your actions. All life is an experiment. The more experiments you make the better. What if they are a little coarse, and you may get your coat soiled or torn? What if you do fail, and get fairly rolled in the dirt once or twice. Up again, you shall never be so afraid of a tumble.”
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Until Next Week,
Be Well.
Thomas
Postanly Weekly is a reader-supported smarter living newsletter. To support my work, you can upgrade to a paid subscription for $7 per month or $40 for a year. With a modest contribution, you’re not only helping keep Postanly Weekly going, you also get free instant access access to Thinking Toolbox (mental models for life) and Mental Wealth Toolbox (practical concepts for smarter decisions).
“Time is a sort of river of passing events, and strong is its current; no sooner is a thing brought to sight than it is swept by and another takes its place, and this too will be swept away.” —Marcus Aurelius
