All posts by James Arthur Warren AKA Thundercloud Repairian

Supplanter, Artist, Poet, Writer, Singer, Songwriter, Environmental Scientist, Cunning Linguist, Adventurer, Social Activist and Politician.

7 Benefits of Yoga

7 benefits of yoga.

by James Arthur Warren.

Yoga is an ancient form of exercise originating in India. Daily yoga practice has many benefits, balance, flexibility and strength. Before starting any exercise regime it is important to be checked by a doctor. There are many Youtube videos on yoga but for beginners I recommend starting Yoga under the guidance of a teacher. A good teacher is important because they can correct your body position in the different yoga poses and help prevent injury.

Once you have taken some classes, yoga is a convenient set of exercises that you can do in the privacy of your own home. I have found that yoga provides me with an improved standard of living and I recommend making it a part of your daily routine of good habits.

Here are the 7 of the many benefits of yoga.

  1. Yoga improves your flexibility. With regular practice you will be able to touch your toes and have less aches and pains when moving.
  2. Yoga improves your balance. Yoga postures need attention to balance and with regular practice your balance improves.
  3. Yoga improves your focus. Yoga requires focus on body position, breathing, stretching and balance. Yoga is like meditation and a great way to destress and unwind from daily pressures and achieve quietness of mind.
  4. Yoga improves your strength. Yoga won’t make you look like a bodybuilder but it will improve your strength.
  5. Yoga gives you better circulation. Yoga gets the blood flowing better right throughout your body. It is especially beneficial to the fine capillaries in the extremities of your fingers and toes.
  6. Yoga helps you breathe better. Yoga requires focus on your breath and improves your lung capacity.
  7. Yoga makes you look better. Daily yoga will make you look fitter, helps people lose weight and results in improved posture.

Check out this Youtube video on the 7 benefits of yoga.

Bonus Benefit: Yoga gives you more energy. It gets the prana or chi flowing which gives you more energy in the day and also helps you sleep better.

If you like this article and video please subscribe or you can donate to James Blue House Free Schools, mobile schools project to build a free school in a double decker bus teaching lifestyles of health and sustainability.

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7 BENEFITS OF YOGA by James Arthur Warren is licensed under a Creative Commons Attribution 4.0 International License.

7 Benefits of Drinking Lemon Water Daily

The 7 benefits of lemon water. 7 reasons why drinking lemon water every morning is good for your health.

by James Arthur Warren

Lemons are a healthy fruit. Lemons originated from the middle east at the base of the Himalayas and spread around the world as one of the most widely consumed tropical fruits. Lemons contain many bioactive compounds, vitamins and essential mineral that assist in maintaining healthy body function. These include ascorbic acid, vitamin C, thiamin, pantothenic acid, iron, riboflavin, fibre, vitamin B6, copper, folate, potassium, beta-carotenes, lutein, vitamin A, zeaxanthin. All of these compounds have many health benefits. [1]

Water is life for without water we can not live.

Lemon water is simple to make. Take a large glass of water and squeeze half a lemon into it. It is a great refreshing way to begin every morning when you first wake up and a healthy habit to get into.

  1. Lemon water hydrates your body. Water is an essential element to human survival. It is necessary for cell function and without water you would only survive for 3 to 5 days. After sleeping all night the body is dehydrated from respiration and drinking water rehydrates the body in order for it to work efficiently. There is evidence “that water plays an important role in both the specificity and affinity of protein-DNA interactions” [2]
  2. Lemons contain Vitamin C. Lemons are high in ascorbic acid, vitamin C which has numerous benefits. These include: fighting infections, repairing the skin and promoting healing.
  3. Lemon water helps you lose weight. There are benefits to drinking water that include weight loss [3]. However Lemons contain pectin which is a soluble fibre. Pectin helps prevent hunger cravings.
  4. Helps detox. [4] Firstly, you increase the amount of urine when you increase your water intake. This helps to eliminate toxins. However lemons contain citric acid which is known to inhibit toxins and also enhances the ability of your body to flush out toxins naturally. [5] [6]
  5. Lemon Water Aids Digestion. One of the components of lemons are citric flavonoids which aid in lipid (fat) metabolism.[7]
  6. Immune system boost. Lemons contain Vitamin C which is an immune system booster. Vitamin C is also good for relieving stress.
  7. Energy. Yes drinking lemon water gives you energy.

Check out this video for more infomation on the benefits of drinking lemon water.

Bonus Benefit: Drinking lemon water helps to give you fresh breath.

If you’d like to contribute to the continuation of James’ Blue House Free Schools and help me build mobile free schools and education programs teaching lifestyles of health and sustainability you can donate here. https://www.gofundme.com/j6hahs

[1] http://foodfacts.mercola.com/lemon.html
[2] http://www.ncbi.nlm.nih.gov/pubmed/9032063
[3] http://www.webmd.com/diet/20040105/drinking-water-may-speed-weight-loss
[4] http://www.bodyandsoul.com.au/nutrition/nutrition+tips/kick+start+your+day+with+lemon+and+water,23007
[5] http://rootandsprouts.com/benefits-of-lemon-water-according-to-science/

[6] http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2637791/
[7] http://www.ncbi.nlm.nih.gov/pubmed/23254473

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7 benefits of apple cider vinegar

7 benefits of apple cider vinegar.

Apple cider vinegar is one of the most versatile products a sustainable home can have.
It is useful for: diabetes heart health weight loss sinus, sore throat aid digestion warts, skin irritation sunburn, insect bites, energy, natural cleaning, weed killer odour neutraliser, veggie wash hair rinse, facial and skin toner and many more things.

  1. Apple cider vinegar is high in acetic acid. Acetic acid has good biological effects
  2. Apple cider vinegar has antimicrobial effects.The main ingredient, acetic acid kills bacteria and prevents them reaching harmful levels. Apple cider vinegar is used as a preservative and disinfectant.
  3. Lowers blood sugar levels. Apple cider vinegar has numerous benefits for insulin function and blood sugar levels in people with type 2 diabetes.
  4. Weight Loss Apple cider vinegar aids in weight loss because it helps to regulate insulin function.
  5. Cleans hair and skin. Apple cider vinegar is a harmless cleaner of both hair and skin. Apply apple cider vinegar to your hair and skin in the shower for a chemical free clean.
  6. Safe cleaning agent Apple cider vinegar can be used in everyday household cleaning.
  7. Detox Detoxify your home by using apple cider vinegar for your health and for cleaning. It has many uses and can reduce your use of harmful chemical cleaning agents.

Bonus benefit :By using apple cider vinegar and less commercial cleaners and soaps you are saving orangutans.Thousands of hectares of rainforest are cut down to produce palm oil in plantations. This rainforest in Malaysia and Indonesia is home to many orangutans whose habitat is being destroyed. Using apple cider vinegar as a substitute can help reduce the habitat destruction of these wonderful animals. You can find out more about how orangutans are threatened by palm oil plantations here.

There is more about the benefits of apple cider vinegar here at mercola.com

If you like this article and want to help me build mobile free schools teaching lifestyles of health and sustainability then you can support James’ Blue House Free Schools here

 

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7 BENEFITS OF APPLE CIDER VINEGAR by James Arthur Warren is licensed under a Creative Commons Attribution 4.0 International License.

7 benefits of quitting cigarettes

7 benefits of quitting cigarettes or never starting smoking to begin with.

By James Arthur Warren

Tobacco cigarettes are one of the most addictive substances sold legally. Not only addictive, cigarettes cost a lot of money but impose even greater costs to society in the way of environmental pollution and health care costs.

Here are 7 of the benefits of quitting smoking.

  1. Healthier lungs
    Quitting tobacco cigarettes will give you healthier lungs. Within a week of quitting your lungs begin to repair themselves and become better at removing tar and dust. After 9 months cilia have regrown and tar and dust are more efficiently removed. Quitting cigarettes can reduce your chance of getting emphysema.
  2. More money and reduced costs
    Quitting smoking will save you a lot of money. At the current cost (2015) cigarettes in Australia are around $19 for 20 cigarettes. If you smoke one pack per day that would add up to more than $5000 per year. Over 10 years that would be the cost of a good car. Check out more of the costs of smoking here there is even a helpful cost calculator to help you calculate the personal cost to yourself.
    Smoking cigarettes not only impose a personal financial cost but cost billions of dollars worldwide in health care costs.
  3. Less puffed
    Quitting smoking will allow your lungs to work more efficiently meaning that you won’t get so puffed or short of breath when doing exercise.
  4. Live longer
    If you quit smoking you can increase your lifespan and are less likely to get ill from cancer, respiratory and smoking related disease.
  5. Smell better
    You will be able to smell better. Quitting smoking improves your sense of smell. This means you will be able to smell the roses and also your food. However you will also smell better. Any non-smoker can tell you how bad a smoker smells with smoke on their clothes or smoky breath.
  6. Taste better
    Quitting smoking cigarettes improves your sense of taste. A lot of your taste comes from your sense of smell. Having a better sense of smell from quitting smoking also improves your sense of taste. Not only that, smoking actually tastes bad. Any ex smoker will tell you that they never really enjoyed the taste of cigarettes and only smoked because they were addicted.
    You will also taste better to kiss. As the old saying goes, “kissing a smoker is like kissing an ashtray.
  7. Less illness and cancer
    By quitting smoking you will have less illness. Cigarettes have been proven to cause cancer. Quitting smoking will decrease your chance of getting cancer.

Check out this video of the 7 benefits of quitting cigarettes

Bonus Benefit:

Less pollution. Every year many billions of cigarettes are smoked worldwide. Many of the cigarette butts are discarded into the environment where they take 20 years or more to break down. In the process of breaking down, cigarettes butts are mistakenly eaten by animals but also release a cocktail of toxic chemicals into the environment.

For more information about why to quit smoking and help quitting check out this website whyquit.com

If you like this article and want to help me build mobile free schools teaching lifestyles of health and sustainability then you can support James’ Blue House Free Schools here

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7 benefits of growing a beard

7 benefits of growing a beard

by James Arthur Warren

1 Beards look masculine
It’s the beard that makes the man, not the man that makes the beard. Beards convey power, wisdom, courage, strength and self assuredness to name a few. Beards have a pre-eminent power that demands respect. A study by the University of New South Wales titled “the role of facial hair in women’s perceptions of men’s attractiveness, health, masculinity and parenting abilities” found “that beardedness affects judgments of male socio-sexual attributes and suggest that an intermediate level of beardedness is most attractive while full-bearded men may be perceived as better fathers who could protect and invest in offspring.” [1]
,
2 Beards save time which is usually spent shaving
Shaving takes approximately 5 minutes per day. Assuming you shave your face 7 days per week, that adds up 35 minutes per week, 30 hours per year or 63 days of shaving if you shaved daily for 50 years.

3 Beards are sensual and soft
What more can I say. Everyone likes the feel of a beard, from you kids to the people you greet with a hug.

4 Beards save money by not shaving
Razors, electric shavers, electricity, shaving foam, shaving soap, hot water and time. All these costs can be avoided and reduced by growing your facial hair.

5 No razor is required
Razors cost money and use resources. Growing a beard reduces both the financial cost and resource costs associated with shaving. The environmental costs of razors include, energy costs, plastics, and metal production as well as the problem of disposing of razors in a safe sustainable manner such as recycling.

6 No shaving soap or foam is required
Like razors, shaving soap and foams have financial and environmental costs associated with their manufacture and use. These costs include, costs in manufacture such as energy and resources as well as pollution costs from the chemicals released into the waterways during their use.There are pollution costs associated with the packaging that soaps and foams come in as well as the chemicals released into waterways..

7 Beards protect your skin
Growing a beard protects the skin from damage by the sun or wind, Beards also offer protection from skin cancer on the face.

Bonus Benefit
The bonus benefits about growing a beard is that because it is natural, it is better for your health and the health of the environment. Beards require less resources, generate less environmental pollutants and have less environmental costs than shaving. One example is that thousands of hectares of rainforest and orangutan habitat has been destroyed for the production of palm oil which is used in the manufacture of shaving soaps and foams.

[1] http://www.ehbonline.org/article/S1090-5138(13)00022-6/fulltext

If you like this article and want to help me build mobile free schools teaching lifestyles of health and sustainability then you can support James’ Blue House Free Schools here

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7 Benefits of owning chickens or chooks.

7 Benefits of owning chickens or chooks.

by James Arthur Warren
Chickens or chooks as they are known in Australia are easy to keep and ensure a daily supply of fresh eggs.

Watch this video and read on to find out the 7 benefits and if you get to the end I will give you an extra bonus benefit of owning chooks.

Here are the 7 benefits of owning chooks.

1. Free Eggs and they are more nutritious
Eggs from free range chickens eat natural food like grass from the garden. You can also ensure that their food is organic. This means your eggs can be more healthy and nutritious.

2. Free range chooks are happier
Chooks locked in small cages have a short and unpleasant life. However, free range chickens live longer and healthier lives.

3. Get rid of food scraps
Keeping chooks is a great way to get rid of food scraps instead of putting your scraps into the garbage. Food scraps decompose and form methane, a greenhouse gas, in a landfill.

4. Manure for the garden
Chickens produce manure which is a good source of nutrients for plants in your garden.

5. Back yard exterminators, eating insects
Free range chooks wander around the garden eating pests that attack and eat your garden plants.

6. Improve the soil
Chickens improve the soil by scratching it up and aerating it. They also add nutrients to the soil in the way of manure which acts as fertiliser.

7. Happiness. release of oxytocin the love hormone
Loving and nurturing anyone or thing stimulates the love hormone oxytocin making you feel happier.

Bonus Benefit: You can eat them.

If you like this article and video and would like to see James’ Blue House Free Schools mobile schools teaching lifestyles of health and sustainability continue, you can contribte here.

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7 Benefits of reusable jute or hemp shopping bags

7 Benefits of reusable jute or hemp shopping bags

by James Arthur Warren

In the whole world over one trillion single use plastic bags are produced and used each year. Less than one percent are recycled and many end up as litter polluting our environment. The bags then wash into rivers and oceans being mistaken for food and killing animals. Plastic bags are photodegradable breaking up into finer and finer particles which are ingested by krill. The plastic polymers then bioaccumulate up the food chain.

In Australia there are 7 billion single use plastic bags used each day. Luckily some states around the world  like South Australia and France are legislating to reduce and eliminate the use of these environmentally harmful products. However if your government is not acting fast enough to reduce the number of plastic bags used it is your responsibility to do something about it.

What can you do?

You can get some reusable, sustainably produced just or hemp bags and say “No bag thanks! I’ve brought my own.”

There are a couple of videos at the end of this blog post that explain the problem of single use plastic bags and solutions.Check out PPB- Post Plastic Bag on facebook

Here are the 7 benefits of reusable jute or hemp shopping bags.

  1. Reuseable
  2. Stronger
  3. Less Litter
  4. They biodegrade not photodegrade
  5. Sustainably produced
  6. Less plastic bags are used
  7. Supports local enterprises

For the BONUS BENEFIT watch my video or read to the end of this article.

1 Reusable

The are reusable so you can use them over and over again. However most polythene bags are only used once and then discarded which encourages waste and overconsumption.

2 Stronger

Hemp and jute are stronger than plastic bags so they don’t break.

3 Less litter

People are unlikely to litter a reusable bag because it is reusable unlike single use plastic bags which are by definition designed to be discarded after on use. For this reason some people discard them as litter into the environment. In the environment they get eaten by turtles, fish and other animals which then die from starvation.

4 Biodegradable and not photodegradable.

Biodegradable bags break down in the environment into their organic components of carbon dioxide. Photodegradable plastic breaks up into finer and finer particles of the original product. This leaves a toxic leachate that then bioaccumulates up the food chain.

5 Produced from sustainable crops.

They can be made from sustainably produced crops like hemp instead of petrochemicals. Using hemp like products encourages the adoption of a sustainable cellulose industries. However plastic products are a by product of the oil industry which is a damaging industry.

6 Reduce the number of plastic bags used.

7 Reusable bags can be made locally

This gives people entrepreneurial opportunities as opposed to supporting globalised petrochemical corporations.

The BONUS BENEFIT Vegetables stored in plastic bags sweat, go soggy and rotten quickly but in hemp bags they don’t.

Here is a video that explains about ending our addiction to plastic bags.

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7 BENEFITS OF REUSABLE JUTE OR HEMP SHOPPING BAGS by James Arthur Warren is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.

 

7 Benefits of Tai Chi

7 Benefits of Tai Chi

By James Arthur Warren

Tai Chi is a graceful series of body movements from ancient China. It is a flowing and focused, non-competitive exercise accompanied by deep breathing. Tai Chi is also called Tai chi chuan and has many different styles each emphasising different principles and methods.

The seven benefits of Tai Chi are:

1 No equipment is required.  

Unlike yoga which needs a yoga mat, Tai Chi require no equipment Tai Chi also requires little space. This means Tai Chi can be practiced anywhere, anytime. If you live in a small apartment or during your lunch break it is easy to find a space large enough to practice Tai Chi.

2 Good for your joints.

Tai Chi is  good for your joints, especially your smaller joints. The movements in Tai Chi ensures that your joints move in all directions increasing movement and flexibility. Tai chi is better than more repetitive movements like running which only exercise some joints in some directions. Tai chi movements involve a large range of movements of many joints.

3 Good for sleep.

Tai Chi should be practiced in the morning, out facing the sun. A Flinders university study “have shown that evening bright light stimulation is beneficial. It delays their rhythms, delays their final awakening, and increases their total amount of sleep” [1] The blue light in the early morning stimulates your brains and is good for your sleep quality and enhances your biorhythms.

4 Enhance your energy.

Tai Chi gets the energy, known as “chi” flowing more efficiently the body.

5 Good for your circulatory system.

Tai Chi is good for increasing the blood flow to the fine capillaries in your extremities like fingers and toes

6  Improves your patience.

The movements of Tai Chi are performed in a slow and deliberate manner. At the same time a focusing on slow movement, focus on breathing is required. Tai Chi can’t be hurried or rushed. As the preying mantis said to the hungry grasshopper jumping about looking for food, “Patience grasshopper”

7 It makes you happier

Tai Chi makes you happier because you commune with god. There is a saying that goes “when you do Tai Chi, you do it with God” There are 108 movements of Taoist Tai Chi and once learnt you allow your body and movements to be guided intuitively by God.

Bonus Benefit:

Tai Chi is for all ages. Yes. People of all ages can do Tai Chi and benefit.

[1] http://www.flinders.edu.au/sabs/psychology/research/labs/sleep/bas.cfm

[2] Image 

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7 Benefits of Quantum Pause Breathing

Seven benefits of Quantum Pause Breathing (Box Breathing)

By James Arthur Warren

Think about this. It is possible that we breathe some of the atoms that Leonardo Da Vinci breathed every time we inhale. [1]

You all want more energy and efficiency from your everyday lives and Quantum Pause Breathing can help achieve this. Here I outline 7 benefits of Quantum Pause Breathing and if you read all the way to the end of the article there is a bonus benefit and a YouTube video you can watch to learn more.

Quantum Pause is a simple, four-stage process beginning with an in-breath of anywhere between three and six counts (depending on your lung capacity), posture, and degree of privacy. After you have gathered in your breath, breathing through your nose, you hold it (pause) for an equal count, and then exhale through your mouth, again, for the same count, and then hold (pause) for the same count. [2]

Quantum Pause breathing does not specify a length of time for each part of the breath but emphasis is put on uniformity of each stage. Box Breathing takes Quantum Pause Breathing to another level and specifies a full 100% inhale and exhale. This cycle is repeated three times in one minutes for up to 5 minutes or a total of 15 cycles.

Quantum pause breathing is a great technique to integrate the when, which, how practice and the six heart virtues [1]. It can be practised at any time in meditation, in your daily work practice and  even during your commute to work.

There are many benefits of breathing well including an awareness of the importance of breath in metabolism.

1 Increased lung capacity

The quantum pause breathing technique practiced daily, encourages a full 100% inhale and exhale which exercises the lungs and increases lung capacity. Most people in daily activitieslike  sitting at the desk use less than their full lung capacity. This means that their lungs are never fully expanded or contracted, missing out on vital oxygen. In the afternoon or evening this can equate to yawing which is an autonomic nervous response to a lack of oxygen.

2 Better oxygen transfer

Exercising the lungs increases the efficiency of respiration. Simply put, more oxygen comes into your body and more carbon dioxide leaves. The oxygen we breathe is used with water in the respiratory process for the metabolism of carbon based foods and the result is carbon dioxide that we breathe out.

3 Mental clarity and focus

Breathing well results in greater oxygenation of the brain resulting in greater mental clarity. This can also be applied before going into sport, study or work for more focus.

4 Heart-brain coherence

Your heart, like your brain, has millions of neurons and your lungs supply the oxygen for both to function well. The rhythmic nature of Quantum Pause Breathing helps to synchronize both the heart and the mind.

5 Alertness

Quantum Pause Breathing can be applied when sitting in a meeting, a class or just before reading  a book. The extra oxygen in the brain increases alertness and induces calmness.

6 Stimulate the lymphatic system and detoxify the body.

Deep breathing stimulates the lymphatic system which picks up toxins and helps to excrete them.

7 Makes you happier and reduces stress

Quantum Pause Breathing stimulates the feel good hormones, the pleasure inducing neurochemicals in the brain. It can be applied before or during a stressful situation to induce a feeling of calm.

Bonus Benefit.

Regular practice of Quantum Pause Breathing aids recovery from cigarette smoking and other respiratory illnesses.

Watch this video to learn more.

[1] http://superbeefy.com/how-is-it-possible-that-we-consume-some-of-the-atoms-breathed-by-leonardo-da-vinci-every-time-we-inhale/

[2] http://eventtemples.com/sessions/evt3/downloads/Spiritual%20Activism%20EVT3.pdf
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7 things you can do to get more done and create the life you want

1. Develop good habits and identify and get rid of your old habits.

We all have habits. Breathe, wake up, shower, eat, work, watch tv, check facebook go to sleep. These are all habits. Some habits are necessary, some habits move us forward, and other habits hold us back and stop us achieving the life we desire.

The key to achieving more is to work out which habits are holding you back, identify the habits that will improve your life and then replace the bad habits with the good ones. I believe that the bad habits we adopt are a challenge that we create for ourselves so that by learning to overcome the bad habits we become stronger

2. Read every day.

Dr Seuss in his book “I can read with my eyes shut” wrote “ The more that you read, the more things you will know. The more that you learn, the more places you’ll go.” He is right, reading increases your intelligence. among many other benefits.  These include: boosting your brainpower, making you more empathetic, help you relax and go to sleep, reduce stress, expand your vocabulary, improve your memory, focus and concentration, better writing skills and best of all reading is free entertainment.

3. Wake up and get up at or before sunrise.

Waking up early can provide all kinds of benefits.Early risers score consistently better results at school and college. Harvard biologist Christoph Randler discovered in 2008 that early risers are more proactive. They were more likely to agree with statements like “I spend time identifying long-range goals for myself” and “I feel in charge of making things happen.” [1]

Other benefits include more readily identifying problems.

Early risers are better planners, probably because they have more time in the mornings to think about what needs to be done. The have time for exercise. They get better sleep, are more optimistic. They have easier commutes because they are often ahead of the peak hour crowds.

4. Do some sort of exercise, whether it is yoga or going to the gym. Exercise has many benefits.

Books have been written on the benefits of exercise and a simple Google Scholar search will provide ample scientific evidence showing this. Thomas Jefferson once said, “Leave all the afternoon for exercise and recreation, which are as necessary as reading. I will rather say more necessary because health is worth more than learning.”

5. Get 7 to 8 hours sleep per night consistently.

Sleep improves your memory and is key to achieving a healthy lifestyle. Sleep benefits your heart mind, weight and so much more. Sleep also makes you look better, it reduces the bags and rings under your eyes. A study published in 2010 in the British Medical Journal showed that people were rated higher after a good night’s sleep when compared with being sleep deprived.In her 2015 doctoral thesis, “The Face of Sleep Loss” Tina Sundelin showed “ Facial photographs of 48 participants were taken after normal sleep and after either one night of total sleep deprivation or two nights of partial sleep deprivation. The photographs were then evaluated in four different studies by a total of 288 raters recruited from universities and the general public in Stockholm, Sweden. The faces were rated on attractiveness, health, tiredness, sleepiness, sociability, trustworthiness, employability, and leadership ability. These factors were all adversely affected by sleep loss. Furthermore, looking tired was strongly related to being less attractive, looking less healthy and less trustworthy, and being perceived as a poorer employee and leader.” [2]

6. Plan tomorrow the last thing you do before you leave work or go to bed.

I like to take a few minutes each afternoon just before I leave work to review my day. Tick off the jobs I have done on my “to do list/ daily plan” and then  draft a list of what needs to be done tomorrow. I find this provides a few benefits. First, I get a sense of achievement that my day hasn’t been wasted and that I got some important work done. Second, I can leave work without worrying about work and taking the worry home. Planning tomorrow today means that I am also ready when I arrive to start work and can get into productive mode as soon as I arrive at work  when I am at my most productive.

7. Check your emails once per day only and only after you have reviewed your daily plan in the morning.

Unless your job depends on timely response to emails the majority of emails can wait. The way I see it, if something is so urgent that it needs immediate action I would be calling the person to discuss the issue at hand. If the first thing you do is check your emails when you arrive at work then you get caught up in other people’s agendas before getting the chance to set your own agenda. One of the best strategies I have found for productivity is sitting down and reviewing my “to do/ daily plan”. When reviewing my daily plan I first decide who are the important people I need to reach out to in order to move my projects forward. Then I prioritise my work and to do list with the jobs that will get the most achieved being put at number one on the list. It is only when I have got my daily plan in order that I give myself 15 to 30 minutes to go through my emails.

[1] http://www.forbes.com/pictures/gglg45gfd/more-proactive/

[2] The Face of Sleep Loss, Tina Sundelin http://diva-portal.org/smash/get/diva2:800892/FULLTEXT01.pdf