Tips To Be More Productive

productivity, growth, increase, income

What’s up ? This is THE stephane ANDRE !!! I heard Olivier Roland’s tips and I learned some good stuff.

You know, sometimes I worked all day like crazy and at the end of the day, I felt like I haven’t progressed. Maybe you have already experienced this? That’s why I’m always learning new things to be as productive as possible. There are 2 books that help improve productivity and time management, it’s “Getting Things Done” and “Cut To The Chase” .

Here are tips from these 2 books to improve all this.

If a task can be done in less than 2 minutes, do it right away

Immediately make a task that requires less than 2 minutes has several benefits:

  1. Adding a task on your To-do list requires less than 2 minutes, it’s the same number of minutes as for a task that can be done right away.
  2. It’s more efficient to add the task that require more than 2 minutes on the To-do list, otherwise this list will be endless and unmanageable.
  3. Don’t make a task that requires less than 2 minutes right away can have disproportionate consequences in relation to the time needed to achieve it (like sending a confirmation or cancellation message).

So remember, if this task takes less than 2 minutes, do it now.

Warning

Sometimes you have to plan moments to focus only on a task or an important project. These specific moments shouldn’t be interrupted, even by a task than requires less than 2 minutes.

Try it so you don’t have any insomnia

Insomnia reduce productivity. Often the source of insomnia is malaise, bad mood, stress, poor sleep hygiene, etc. Insomnia can have serious consequences in the relation with others and can also cause road accidents, drowsiness, memory loss, absenteeism and the list goes on.

For chronic insomnia, it’s advisable to see a doctor for treatment. For transient insomnia (up to 3 months), there is an tip to free your spirit of thoughts that obsesses you.

Put a paper and a pen next to your bed. When you have a thought that obsesses you, you write it on the paper and beside you write the action you have to do to erase this thought.

Here is 2 example:

  • If the thought is: “I have to send a quote to this client”. You note on the paper: “Client quote => Look for supplier prices”.
  • If the thought is: “I have to lose weight”, you note “Lose weight => Look for a personal trainer”.

As you write down your thoughts and the action you should take, you should feel more peaceful.

Have an attitude “Let’s go see”

Sometimes, going on the field can help you learn more than analyze data on your computer. So the next time there is a problem, go see for yourself on the field. This may allow you to have ideas for finding a solution more quickly.

Don’t use a foul language in the workplace

foul, language,

It may sound like grandparent’s advice but it’s common sense. When you use a foul language, you can offend a person without knowing it. A person who doesn’t feel offended in the workplace is a serene and productive person. An offended person doesn’t want to work and wants to find another job. Many entrepreneurs have lost talented people because of their foul language without knowing it.

Not using foul language avoids conflict and difficult situations to manage.

When you do something, ask yourself why you do it

Often we do things out of habit, without wondering if it’s worth doing. This can waste time and energy and it would be better to stop doing this task or delegate it.

So regularly, ask yourself this question: “What happens if I delete this task?”. If the answer is nothing, stop doing this task. If the answer is something else, look if you can delegate this task.

Do it

No matter what dream you have, do it realize in your life. Here is a quote from Goethe: “Boldness has genius, power, and magic in it”.

Close the loop

has anyone ever told you, “Well call you back if there’s a problem”. And 2 week later you have no news and you wonder if everything works well. I know there is this quote: “No news is good news” but it’s frustrating t be in uncertainty. When a person doesn’t close the loop, it leaves others waiting and this can complicate relations. Don’t be like these people, stay in touch to avoid complicated situations.

Don’t let your smartphone become your master

With new technologies, we can stay in touch 24h/24h. But that’s not a reason for every smartphone notifications to be a priority. Sometimes I see people, every time there is a notification, they take their smartphone as if it was the end of the world. No matter where they’re and no matter what they do.

Define time slots and limits for the use of new technologies. Turn them off when you need to be focused for a task or meeting. Let others know that you no longer look at your emails and messages after a certain hour or weekends.

With that, you create a clear border between the moment you work and your private moments. It allows you to destress.

Personally, I turned off the sound for notifications from my smartphone. It’s really cool to do that, I’m more serene.

Save your computer file regularly

There are 2 types of users:

  • Who often back up
  • Who don’t back up until the day they lose important data

Losing files on a job you’ve been working on for months is very annoying. So backup often and take advantage to make copies at different locations (such as an external hard drive). With Cloud, you also have access to Google Drive and Dropbox which are very effective. Better to save than not enough.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

Improve Without Stress

stress

What’s up ? This is THE stephane ANDRE !!! I watched an Olivier Roland’s video  and I learned some good stuff.

I think that’s already happened to you. Do you put so much pressure on yourself to reach a goal that you fail ? And that’s very frustrating when we do personal development. When we put too much pressure on ourselves, we have negative effects. The goal of personal development is to become a better version of ourselves by being happier throughout our lives.

There is a very instructive story between Buddha and one of his disciple. This disciple asks to Buddha this question : « When I meditate, sometimes I put to much pressure on myself and it doesn’t work, I’m too stressed. And sometimes when I don’t put this pressure on myself, I’m not focus enough and I’m almost sleeping. What should I do ? ». Here is Buddha’s answer : « To practice meditation, you have to be like a zither rope. So that the rope make the right note, it must be neither too tight nor too relaxed, it must be exactly in the right range. It’s the same for meditation, you have to be neither too tense nor too relaxed to meditate in the most efficient way ».

Middle

balance

It’s funny because it’s the same principle with the guided meditation of Headspace . In several guided meditations, at a certain point, the person leading the meditation says : « From now on, you can let your mind do what it wants ». This allows you to relax yourself , to decompress to better concentrate later. But be careful, as Buddha said, if you don’t put pressure on yourself at all, you fall into the opposite extreme of laziness, lack of attention, and etc.

The answer is balance. It’s not easy to find the balance, but it’s very exciting to explore and experiment with it. Because it’s part of this trip that makes us better people.

It’s up to you experiment between : I’m too relaxed and I’m too stress. Seek the moment you progress to reach your goals and also where you enjoy life. Whenever you find the perfect tension, you’ll produce the perfect note.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.

Have Ideas To Create Content

idea

I watched an Olivier Roland’s video  and I learned good stuff.

The most important thing : Write your ideas

When you have an idea, you write this idea right away in your notebook or in your smartphone (I advise you Evernote ).

Look at how it was when I didn’t take notes for my ideas. Boom, I have a great ideas. I tell myself : « Don’t worry Stephane, this idea is amazing, I’ll never forget it ! ». The next day, I wake up and I know I had a great idea but I forgot what it was. Do you know that, right ? This is why writing your ideas is very imporant.

Learn about your passion

passion

What I do to have several ideas a day, it’s first to create content about a passion. Talk about a topic you’re passionate about automatically gives you ideas. Read a lot and watch a lot of videos about a topic you’re passionate about. Having discussions with people who share the same passion as you and participate in training to develop your passion.

Others places to work

different environment

Travel or go to different places in your city (university, park, library, railway station, airport). Being in an other landscape or an other environment (calm/dynamic) is inspiring, it opens the mind.

To ask questions

ask question

Ask questions to others. By exemple you can ask this question to one of your friends : «  Imagine that I can write an article on anything. What would you want ? ». The answer will give you several ideas.

With these tips, you’ll have more ideas in your notebook that time to write article or create content. This is so cool.

Share this article if you think it can help someone you know. Thank you.

-Steph

Good Use Of Book Information

book

I watched an Olivier Roland’s video  and I learned good stuff.

I bought a lot of books to learn new skills but sincerely, there is little that I have put in place concretely in my life. I took notes, made summaries but it was alwys theoretical.

Here another way to take notes. It has nothing to do with taking the maximum information from the book but rather taking as much information as possible to use it effectively in our lives as quickly as possible.

That things be clear, I don’t talk about science fiction books but practical books that teach us to have a new skill.

A pratical book allows us to take action more effectively than if we hadn’t read the book.

Of course by reading we’ll take notes but we’ll not take notes like at school. We’ll highlight actions we can put in place today in our lives.

Study Case

study case

At this momet I’m reading a book about Tai-Chi. I’m learning to meditate and for years I have been pacticing martial arts so Tai-Chi is perfect for me. Each time that I see an action that I can use today in my life, I put the infomation in highlight. I put this information in uppercase, bold, underlined or in a different color. By this way I’ll read my notes later, this information will jump to my eyes.

We can take notes to have theoretical knowledge, there is no problem.

Once we’ll finish the book when we’ll read back our notes, we can immediately see actions we can use in our lives. The concepts is to choose actions that are the simplest and the fastest to set up in our lives.

Baby step

baby step

The best strategy to start is to take only one action. This action is the most interesting and the easiest to set up in your life.

The problem that we have to use book’s information, it’s that we are too ambitious in the first step. We want realize great things in the first step so we don’t have the experience yet.

To avoid falling into this trap and be disappointed, imagine that your evolution is like baby steps. Choose an interesting and easy action to set up in your life today. It’s today that your work on it and not tomorrow or after tomorrow. By this way, you can immdiately adjust this action to improve it step by step.

What is the most ambitious action you wanted to do right after reading a book ?

-Steph

P.S. Do you want free training program ? Click here 

Smartphone apps :

To track my calories, I use MyFitnessPal 

To track my training program, I use Jefit 

Why Track Your Training’s Progress ?

 sport tracker app

I remember the first time in the gym, I didn’t know what to do. I was going on machines at random just to train the muscles that I wanted. Then I told myself that it’s better to follow a program to really evolve my muscles because I had seen a picture of people who didn’t train legs on Internet . So I bought two magazines Flex and Muscle & Fitness. I was really happy, inside there were several programs but what I liked most is that in one magazine, there was a training program section from 2 to 7 days for all muscle groups.

 

There my training completely changed, it’s harder, I have new sensations, I feel working muscles I didn’t know, everything is new. I knew I had to pay attention to nutrition but I wasn’t paying attention. My goal was to gain muscle, gain muscle, gain muscle.

muscle and fitness cover flex cover

After 3-4 months, I couldn’t find my body had changed especially, but my exercises were easy and I was sweating less. The workouts started a little bored me. Suddenly I see a guy who did an exercise with heavy weights (I forget the exercise), the guys go and I do the exercise right after him without change the weight. And then my friends, it was the drama, I can’t lifted, I tried, I tried and I failed.

This is where I wonder how he lift heavy weight ? He was more muscular than me which meant he was training for a long time. So I asked him after his set how he did because I wanted to lift as heavy as him. He takes me a notebook and a pen from his pocket, he shows me and I see that he notes everything he does for several months. He said: “You write everything and all two months you change the repetition numbers or weights and you’ll see you‘re going forward. If you dont do that you’re not a real athlete“. Being a “real athlete“, I don’t know why but it had upset me, he was treating me like a little jerk who was spending his time in the gym to show off.

The next day I was in the gym with an A4 paper and a pen, I had prepared everything, that’s what I had written on the sheet (I check examples on Google):

Date

Exercise name

Number of sets

Weight x repetitions

journal workout

And since that day, my training has a better level and I guarantee you that your workout is better quality and it’s motivating you to see your progress because your friends or your entourage around you will not congratulate you for that, they will become jealous, I warned you, it hurts but everyone live his life and you’re the one to take care of your.

And there are people you don’t even know who are going to create problems, I’m not particularly muscular, but do you know a celebrity who doesn’t criticize ? Well that’s another topic maybe I’ll talk to you about this another time.

Having a journal or a training log is really convenient because you forget nothing, everything is noted, you know what you did and you know what you’re gonna do for the next session. Planning your progression, visualize what you gonna lift in two months (increase reps or weight), feel the muscle during training to know if it’s the time or not to increase, avoid injury is very important. Change one element of an exercise like hand position or change the exercise to train the same muscle but in a different way. There are a lot of thing really cool to do and it’s great.

But one day, you know, I lost some pages. I loose my mind because I was doing an Excel file to make a graph of my evolution. Yes, in fact I’m a software writer and analyze data I like it. So I decided to use my performance’s data to have some graphs and it became a little obsessive.

digital workout journal

digital workout journal

And I got my new smartphone Sony Xperia Z3 compact, I choose it, it was in February 2015 for his images in 4K and quality sound for music. I make my special playlist for training, I took pictures of me to see my evolution, everything is cool. And one day I forget my notebook. I make a note on my sony, it’s take a long time and I said “Damn, fuck, but there is not an app for this ?!? “.

I back go home, I wrote data in my Excel file and I’m looking for an workout app. A scandal, scandal, millions of app for running but nothing for the gym. I seek, I seek and I found only 2 : Jefit and Bodyspace (Bodybuilding.com). I don’t understand why there are so few good app. There Touchfit: GSP that looks good but it’s bodyweight exercises.

Frankly when I see the number of people in the gym who always train same muscles, I think they will be distorted. Once I saw a guy in the street there was a huge back but no chest, I’m telling you, in his tight t-shirt, it was disgusting to see, oh my God. I don’t’ speak about toilet brush guys. That annoys me, I can’t anymore, shut up and train your legs.

I know that not everyone has the same goal but when you train you want to have a symmetric body, right? A well balanced body no matter your muscle mass, then no kidding? Stop stops immediately.

asymetric body

Make yourself a notebook, Excel, Google sheet file, an app and track your progress and you will see, you will be better than yesterday.

-Steph

P.S. All this made me want to make a platform on internet or an app to track performance and track bodyweight, circumference and body fat%. With a social networks that members could initiate challenges, it’ll be fun.

 

Pourquoi suivre ses progrès à l’entraînement ?

 sport tracker app

Je me souviens les première fois que j’allais à la salle, je savais pas quoi faire. J’allais sur des machines au hasard au feeling, suivant les muscles que j’avais envie de travailler. Puis, je me suis dit que je devais suivre une programme pour vraiment faire évoluer mes muscles parce que j’avais vu une photo de personnes qui ne travaillaient pas les jambes sur internet. Alors j’ai acheté 2 magasines Flex et Muscle&Fitness. J’étais vraiment content, dedans il y avait plusieurs programmes mais ce qui me plaisait le plus c’est que dans 1 des magasin, il y a une section de programme d’entraînement de 2 à 7 jours pour tout les groupes musculaires.

Là mon entraînement complètement changé, c’est plus dur, j’ai de nouvelles sensations, j’ai l’impression de travailler des muscles que je ne connaissais pas, tout est nouveau. Je savais que je devais faire attention à la nutrition car il y a avait des articles dans les magasines mais je ne faisais pas attention. Mon but était de prendre du muscle, prendre du muscle, prendre du muscle.

muscle and fitness cover flex cover

Après 3-4 mois, je ne trouvais pas que mon corps avait spécialement changé mais mes exercices étaient plus facile et je transpirait moins. Les entraînements commençaient un peu à m’ennuyer. Tout d’un coup je vois un gars qui fait un exercice avec beaucoup de poids (j’ai oublié l’exercice), le gars pars et fais l’exercice juste après lui sans changer les poids. Et là les amis, c’est le drame, j’arrive pas a soulevé, j’essaye, j’essaye et je n’arrive pas.

C’est là que je me demande comment il fait pour soulevé aussi lourd ? Il était plus musclé que moi ce qui voulait dire qu’il s’entraînait depuis longtemps déjà. Alors je lui ai demandé après sa série comment il faisait parce que je voulais soulevé aussi lourd que lui. Il me sort un carnet et une stylo de sa poche, il me le montre et je vois qu’il note tout ce qu’il fait depuis plusieurs mois. Il me dit : « Tu notes tout et tous les 2 mois tu changes le nombres de répétition ou de poids et tu verras tu vas progresser. Si tu fais pas ça t’es pas un vrai athlète ». Etre un « vrai athlète », je ne sais pas pourquoi mais ça m’avait vexé, il me traitais de petit con qui traînais à la salle pour frimer.

Le lendemain, j’étais à la salle avec une feuille A4 et un stylo, j’avais tout préparé, voilà ce que j’avais noté sur la feuille (j’avais check de exemples sur Goolge) :

Date

Nom de l’exercice

Nombre de série

Poids x répétitions

journal workout

Et depuis ce jour là, mon entraînement a monté de niveau et je te garanti que ton entraînement est de meilleur qualité et c’est motivant de voir ses progrès parce que tes amis ou ton entourage ne vont pas te félicité pour ça, ils vont devenir jaloux, je te prévient ça fait mal mais chacun vis sa vie et t’es le seul à prendre soin de la tienne.

Et il y a des gens que tu ne connais même pas qui vont de créer des problèmes, pourtant je ne suis pas spécialement musclé mais est-ce que tu connais une célébrité qui ne se fait pas critiquer ? Bon ça c’est une autre sujet peut-être que j’en te parlerais une autre fois.

Avoir un journal ou un cahier d’entraînement est vraiment pratique parce que tu n’oublies rien, tout est noté, tu sais ce que tu as fait et tu sais ce que tu vas faire pour la prochaine séance. Planifier sa progression, visualiser ce que tu vas soulevé dans 2 mois (augmenter les reps ou les poids), ressentir les muscle pendant l’entraînement pour savoir si c’est le moment ou pas d’augmenter car il faut éviter les blessures. Changer un élément d’un exercice comme la position des main ou changer l’exercice pour travailler le même muscle mais d’une façon différente. Il pleins de chose trop cool faire avec et c’est excellent

Mais un jour tu sais, j’ai perdu des feuilles. J’ai pété une plombs parce que j’étais un train de faire un fichier Excel pour pouvoir faire un graphique de mon évolution. Oui, oui, en fait j’ai une formation de développeur et analyser les données j’aime ça. Donc j’ai décider de numériser mes données pour faire des graphiques de performances et c’est devenu un peu obsessionnel.

digital workout journal

digital workout journal

Et j’ai eu mon nouveau smartphone le Sony Xperia Z3 compact, je l’ai choisi, c’était en février 2015 pour ses images en 4K et la qualité du son pour la musique. Je fais ma spécial playlist pour l’entraînement, je me prend en photo pour voir mon évolution tout est cool. Et un jour j’oublie mon carnet alors je fais une note sur mon sony, c’est long et la me je dis « putain mais merde, il y a pas une app qui fait ça ?!? ».

Je rentre chez moi, j’écris les données dans mon fichier Excel et je cherche une app pour la musclu. A le scandale, le scandale, des millions d’app pour ceux qui font des marathons mais rien pour la salle. Je cherche, je cherche et j’en trouve que 2 Jefit et Bodyspace (Bodybuilding.com). Je ne comprends pas pourquoi il y en a si peu d’app de bonne qualité. Il y a Touchfit : GSP qui à l’air bien mais c’est que des exercices au poids du corps.

Franchement quand je vois le nombre de personnes à la salle qui entraine toujours les même muscles, je me dis qu’il vont être déformé. Un fois j’ai vu un mec dans la rue il avait un dos énorme mais pas de pectoraux, je te dis dans sont t-shirt moulant c’était dégulasse à voir, oh mon Dieu. Je te parle même des mec style brosse à chiotte. Ça, ça m’énerve, j’en peux plus, faut arrêter de se foutre de ma gueule.

Je sais que pas tout le monde a les mêmes objectif mais quand tu t’entraîne c’est pour avoir un corps symétrique, vrai ? Un corps bien équilibré peu importe ta masse musculaire, alors déconne pas ? Arrête arrête tout de suite.

asymetric body

Fais toi un carnet, un fichier Excel, Google sheet, une app et fait bien le suivie de ta progression et tu verras, tu seras meilleur que hier.

-Steph

P.S. Tout ça m’a donné envie de faire une platforme sur internet ou une app pour faire le suivie des performances, suivie du poids du corps, circonférence et % de graisse corporelle. Avec les réseaux social les membres pourrait se lancer des challenges, ça va être marrant.