Make Time

 🎀 Highlights

Make Time is not about productivity. It’s not about getting more done, finishing your to-dos faster, or outsourcing your life. Instead, it’s a framework designed to help you actually create more time in your day for the things you care about,

In the twenty-first century, two very powerful forces compete for every minute of your time. The first is what we call the Busy Bandwagon. The Busy Bandwagon is our culture of constant busyness—the overflowing inboxes, stuffed calendars, and endless to-do lists. According to the Busy Bandwagon mindset, if you want to meet the demands of the modern workplace and function in modern society, you must fill every minute with productivity. After all, everyone else is busy. If you slow down, you’ll fall behind and never catch up. The second force competing for your time is what we call the Infinity Pools. Infinity Pools are apps and other sources of endlessly replenishing content. If you can pull to refresh, it’s an Infinity Pool. If it streams, it’s an Infinity Pool. This always-available, always-new entertainment is your reward for the exhaustion of constant busyness. But is constant busyness really mandatory? Is endless distraction really a reward? Or are we all just stuck on autopilot?

There are defaults in nearly every part of our lives. It’s not just our devices; our workplaces and our culture have built-in defaults that make busy and distracted the normal, typical state of affairs. These standard settings are everywhere.

When we tear ourselves away from the Busy Bandwagon, the Infinity Pools are ready to lure us in. While the Busy Bandwagon defaults to endless tasks, the Infinity Pools default to endless distraction. Our phones, laptops, and televisions are filled with games, social feeds, and videos. Everything is at our fingertips, irresistible, even addictive. Every bump of friction is smoothed away.

Productivity isn’t the solution, either. We’ve tried to shave time off chores and cram in more to-dos. The trouble is, there are always more tasks and requests waiting to take their place. The faster you run on the hamster wheel, the faster it spins.

Make Time is a framework for choosing what you want to focus on, building the energy to do it, and breaking the default cycle so that you can start being more intentional about the way you live your life.

Being more productive didn’t mean I was doing the most important work; it only meant I was

Being more productive didn’t mean I was doing the most important work; it only meant I was reacting to other people’s priorities faster.

something magic happens when you start the day with one high-priority goal.

This focal point creates clarity and motivation. When you have one ambitious but achievable goal, at the end of the day, you’re done. You can check it off, let go of work, and go home satisfied.

we got more done when we banned devices.

Without the constant lure of email and other Infinity Pools, people brought their complete attention to the task at hand, and the default switched to focus.

the importance of energy for focused work and clear thinking.

the importance of energy for focused work and clear thinking. When we first started running design sprints, teams worked long hours, fueled by sugary treats. Late in the week, energy would plummet. So we made adjustments, and saw how things like a healthy lunch, a quick walk, frequent breaks, and a slightly shorter workday helped maintain peak energy, resulting in better and more effective work.

Experimenting allowed us to improve the process,

Experimenting allowed us to improve the process, and seeing the results of our changes firsthand gave us a deep confidence that we never could have built

Experimenting allowed us to improve the process, and seeing the results of our changes firsthand gave us a deep confidence that we never could have built just by reading about someone else’s results.

the changes do not require tons of self-discipline. Instead, change comes from resetting defaults, creating barriers, and beginning to design the way you spend your time.

Make Time Is Just Four Steps, Repeated Every Day

The first step is choosing a single highlight to prioritize in your day. Next, you’ll employ specific tactics to stay laser-focused on that highlight—we’ll offer a menu of tricks to beat distraction in an always-connected world. Throughout the day, you’ll build energy so you can stay in control of your time and attention. Finally, you’ll reflect on the day with a few simple notes.

Highlight: Start Each Day by Choosing a Focal Point

The first step in Make Time is deciding what you want to make time for. Every day, you’ll choose a single activity to prioritize and protect in your calendar.

Of course, your Highlight isn’t the only thing you’ll do each day. But it will be your priority. Asking yourself “What’s going to be the highlight of my day?” ensures that you spend time on the things that matter to you and don’t lose the entire day reacting to other people’s priorities. When you choose a Highlight, you put yourself in a positive, proactive frame of mind.

Laser: Beat Distraction to Make Time for Your Highlight

Energize: Use the Body to Recharge the Brain

The Energize section contains many tactics you can choose from, including sneaking a nap, giving yourself partial credit for exercise, and learning how to use caffeine strategically.

Reflect: Adjust and Improve Your System

Finally, before going to bed, you’ll take a few notes. It’s super simple: You’ll decide which tactics you want to continue and which ones you want to refine or drop.

Over time, you’ll build a customized daily system tailored to your unique habits and routines, your unique brain and body, and your unique goals and priorities.

adjust your technology so you can find Laser mode. Simple changes like logging out of social media apps or

adjust your technology so you can find Laser mode. Simple changes like logging out of social media apps or scheduling time to check email can have a huge effect—we’ll provide specific tactics to help you focus.

adjust your technology so you can find Laser mode. Simple changes like logging out of social media apps or scheduling time to check email can have a huge effect—we’ll

adjust your technology so you can find Laser mode. Simple changes like logging out of social media apps or scheduling time

Perfection is a distraction—another shiny object taking your attention away from

Perfection is a distraction—another shiny object taking your attention away from your

Perfection is a distraction—another shiny object taking your attention away from your real priorities.

If you want to make time for things that matter, the Busy Bandwagon will tell you the answer is to do more. Get more done. Be more efficient. Set more goals and make more plans. It’s the only way to fit those important moments into your life. We disagree. Doing more doesn’t help you create time for what matters; it just makes you feel even more frazzled and busy. And when you’re busy day after day, time slides by in a blur.

Long-term goals are useful for orienting you in the right direction but make it hard to enjoy the time spent working along the way. And tasks are necessary to get things done, but without a focal point, they fly by in a forgettable haze.

We believe that focusing on these in-between activities—in the space between goals and tasks—is the key to slowing down, bringing satisfaction to your daily life, and helping you make time. Long-term goals are useful for orienting you in the right direction but make it hard to enjoy the time spent working along the way. And tasks are necessary to get things done, but without a focal point, they fly by in a forgettable haze.

If, at the end of the day, someone asks you, “What was the highlight of your day?” what do you want your answer to be? When you look back on your day, what activity or accomplishment or moment do you want to savor? That’s your Highlight.

Three Ways to Pick Your Highlight

Urgency The first strategy is all about urgency: What’s the most pressing thing I have to do today?

Have you ever spent hours churning through email and attending meetings only to realize at the end of the day that you failed to make time for the one thing you really needed to do? Well, we have. Lots of times. And whenever it happens, we feel miserable. Oh, the regret! If you have something that absolutely positively must be accomplished today, make it your Highlight.

Satisfaction The second Highlight strategy is to think about satisfaction: At the end of the day, which Highlight will bring me the most satisfaction?

Satisfaction The second Highlight strategy is to think about satisfaction: At the end of the day, which Highlight will bring me the most satisfaction? Whereas the first strategy is all about what needs to get done, this strategy encourages

Satisfaction The second Highlight strategy is to think about satisfaction: At the end of the day, which Highlight will bring me the most satisfaction? Whereas the first strategy is all about what needs to get done, this strategy encourages you to focus on what you want to get done.

Look for activities that are not urgent. Instead, consider projects you’ve been meaning to get around to but haven’t quite found the time. Maybe you have a particular skill you want to put to use, or maybe it’s a pet project that you want to develop before sharing it with the world.

Look for activities that are not urgent. Instead, consider projects you’ve been meaning to get around to but haven’t quite found the time. Maybe you have a particular skill you want to put to use, or maybe it’s a pet project that you want to develop before sharing it with the world. These projects are super vulnerable to procrastination, because although they’re important, they are not time-sensitive, and that makes them easy to postpone. Use your Highlight to break the “someday” cycle.

Joy The third strategy focuses on joy: When I reflect on today, what will bring me the most joy?

Joy The third strategy focuses on joy: When I reflect on today, what will bring me the most joy? Not every hour has to be optimized and orchestrated for maximum efficiency. One of our goals with Make Time is to steer you away from the impossible vision of perfectly planned days and toward a life that’s more joyful and less reactive. That means doing some things just because you like doing them.

A good rule of thumb is to choose a Highlight that takes sixty to ninety minutes. If you spend less than sixty minutes, you might not have time to get in the zone, but after ninety minutes of focused attention, most people need a break. Sixty to ninety minutes is a sweet spot. It’s enough time to do something meaningful, and it’s a reasonable amount of time to create in your schedule.

daily satisfaction comes from a medium-size Highlight rather than tiny tasks or lofty goals planted the seed that grew into the philosophy we

daily satisfaction comes from a medium-size

daily satisfaction comes from a medium-size Highlight rather than tiny tasks or lofty goals

The things you write down are more likely to happen. If you want to make time for your Highlight, start by writing it down.

Make writing down your Highlight a simple daily ritual. You can do it at any time, but the evening (before bed) and the morning work best for most people.

Choose Your Highlight 1. Write It Down 2. Groundhog It (or, “Do Yesterday Again”) 3. Stack Rank Your Life 4. Batch the Little Stuff 5. The Might-Do List 6. The Burner List 7. Run a Personal Sprint

1. Write It Down

all-day event. You can jot it down in a notebook. But if we had to pick one method for writing down a Highlight, we’d choose sticky notes. They’re easy to get and easy to use, and they don’t require batteries or software updates.

2. Groundhog It (or, “Do Yesterday Again”)

There are lots of great reasons to repeat your Highlight:

Not sure what to choose for your Highlight?

There are lots of great reasons to repeat your Highlight: If you didn’t get to your Highlight, it’s probably still important. Repeat for a second chance. If you started your Highlight but didn’t finish it or if your Highlight was part of a bigger project, today is the perfect day to make progress or start a personal sprint (#7). Repeat to build momentum. If you’re establishing a new skill or routine, you’ll need repetition to cement the behavior. Repeat to create a habit. If yesterday’s Highlight brought you joy or satisfaction, hey, there’s nothing wrong with more of that! Repeat to keep the good times rolling.

3. Stack Rank Your Life

3. Stack Rank Your Life If you’re feeling stuck choosing a Highlight or if you’re feeling a conflict between competing priorities in your life, try this recipe for ranking your big priorities:

Consider what’s most meaningful to you, not what is most urgent.

4. Batch the Little Stuff

4. Batch the Little Stuff It can be tough to focus on your Highlight when you know there are dozens of non-Highlight tasks piling up. We have the same problem. In fact, JZ’s Highlight today is to finish a draft of this tactic, but at some point this week he also has to catch up on email (he got behind while traveling last week) and return a few phone calls. Fortunately, we have a solution: Bundle up the small tasks and use batch processing to get them all done in one Highlight session.

These small tasks may not sound like Highlight material—no one wishes they could make time for email—but there’s a surprising satisfaction that comes from catching up. And when you catch up all at once instead of constantly trying to keep your inbox or to-do list empty, you supercharge that feeling of satisfaction.

These small tasks may not sound like Highlight material—no one wishes they could make time for email—but there’s a surprising satisfaction that comes from catching up. And when you catch up all at once instead of constantly trying to keep your inbox or to-do list empty, you supercharge that feeling of satisfaction. Just don’t do it every day. This is a once-in-a-while tactic, a way of dealing with the necessary chores and tasks that otherwise invade our days. You’ll realize the real power of this tactic on the days you don’t use it: knowing you can safely ignore small, nonurgent tasks, letting them pile up while you focus on your Highlight. After all, with batching the little stuff, you have a plan for catching up.

Here’s one thing we do agree on: We hate to-do lists. Checking off finished tasks feels good, but the fleeting glow of accomplishment masks an ugly truth: Most to-dos are just reactions to other people’s priorities, not yours. And no matter how many tasks you finish, you’re never done—more to-dos are always waiting to take their place. To-do lists just perpetuate the feeling of “unfinishedness” that dogs modern life.

Here’s one thing we do agree on: We hate to-do lists. Checking off finished tasks feels good, but the fleeting glow of accomplishment masks an ugly truth: Most to-dos are just reactions to other people’s priorities, not yours. And no matter how many tasks you finish, you’re never done—more to-dos are always waiting to take their place. To-do lists just perpetuate the feeling of “unfinishedness” that dogs modern life. To-do lists also can obscure what’s really important. We’re all susceptible to choosing the path of least resistance, especially when we’re tired, stressed, overwhelmed, or just plain busy. To-do lists make it worse because they mix easy tasks with hard-but-important ones. When you use a to-do list, you’re tempting yourself to put off those important tasks and knock off one of the easy items instead.

Here’s one thing we do agree on: We hate to-do lists. Checking off finished tasks feels good, but the fleeting glow of accomplishment masks an ugly truth: Most to-dos are just reactions to other people’s priorities, not yours. And no matter how many tasks you finish, you’re never done—more to-dos are always waiting to take their place. To-do lists just perpetuate the feeling of “unfinishedness” that dogs modern life. To-do lists also can obscure what’s really important. We’re all susceptible to choosing the path of least resistance, especially when we’re tired, stressed, overwhelmed, or just plain busy. To-do lists make it worse because they mix easy tasks with hard-but-important ones. When you use a to-do list, you’re tempting yourself to put off those important tasks and knock off one of the easy items instead. But to-do lists aren’t all bad. They let you capture things so you don’t have to hold them all in your brain. To-do lists let you see everything in one place. They’re a necessary evil.

I call my approach the Might-Do List. It’s exactly what it sounds like: a list of things you might do. Projects sit on your Might-Do List until you decide to make them your Highlight and schedule them on your calendar. Here’s how the pieces fit together:

I call my approach the Might-Do List. It’s exactly what it sounds like: a list of things you might do. Projects sit on your Might-Do List until you decide to make them your Highlight and schedule them on your calendar. Here’s how the pieces fit together: You’re especially vulnerable to path-of-least-resistance thinking when you don’t plan. But when you take an important task off your Might-Do List, make it your daily Highlight, and put it on your calendar, you’ll know you made a thoughtful decision about how to spend your time, and you can pour your energy into the task at hand. A Might-Do List can help you avoid the to-do-list treadmill at the office or on personal projects. In 2012, my wife and I bought our first sailboat together. In 2016, we sold that boat and bought a different one. Each time, we were taking on not just a boat but a big project. There were literally hundreds of to-dos required to get the boats ready, from the trivial (install towel hooks) to the intense (sterilize the plumbing so it’s safe for drinking water). If we had worked directly from our to-do list, we would have been overwhelmed. Instead, we used a Might-Do List to help us stay organized (and sane!) and ensure that we were making time for the important tasks rather than frittering away day after day on the easy stuff.

Whenever you begin a project, your brain is like a computer starting up, loading relevant information, rules, and processes into your working memory. This “boot up” takes time, and you have to redo it to a certain extent every time you pick up the project. This is why, in our design sprints, teams work on the same project for five days in a row. Information stays in people’s working memory from one day to the next, allowing them to get deeper and deeper into the challenge. As a result, we can accomplish exponentially more than we could if those same hours were spread across weeks and months.

7. Run a Personal Sprint Whenever you begin a project, your brain is like a computer starting up, loading relevant information, rules, and processes into your working memory. This “boot up” takes time, and you have to redo it to a certain extent every time you pick up the project. This is why, in our design sprints, teams work on the same project for five days in a row. Information stays in people’s working memory from one day to the next, allowing them to get deeper and deeper into the challenge. As a result, we can accomplish exponentially more than we could if those same hours were spread across weeks and months.

From 6 to 11 a.m. each day, Graham had scheduled time with himself. “That’s my time. I wake up early, get to the office early, hit the gym, grab breakfast, then work for a couple hours before my meetings begin,” Graham said.

Use daily “do not schedule” blocks to make room for your Highlight. JZ learned this trick from his friend Graham Jenkin. In 2007 and 2008, Graham was JZ’s boss at Google, and to JZ, it seemed like Graham could do it all. He managed something like twenty people, and he gave each of them personal attention and true support. He also led the redesign of AdWords, Google’s flagship advertising product. This meant he was involved in everything from designing user interfaces, to testing with customers and reviewing specifications, to coordinating with engineers. Everyone wondered where Graham found the time, and most people (including JZ) assumed he worked really long hours. But they were wrong. In many ways, Graham had the typical schedule of a corporate manager. Each day was packed with meetings. But there was something unusual about his calendar: From 6 to 11 a.m. each day, Graham had scheduled time with himself. “That’s my time. I wake up early, get to the office early, hit the gym, grab breakfast, then work for a couple hours before my meetings begin,” Graham said.

There will be days and weeks when you feel so busy and overscheduled that you can’t imagine how you’ll ever make time for your Highlight. When this happens, ask yourself what you can cancel. Can you skip a meeting, push back a deadline, or ditch your plans with a friend? We know, we know. This mindset sounds horrible. Even the New York Times bemoaned today’s culture of last-minute cancellation, calling this the “Golden Age of Bailing.” You know what? We think bailing is fine provided that you do something worthwhile instead.

Just be honest, explain why you’re bailing, and let it go. Bailing is not a good long-term strategy; over time, you’ll get a feel for how many commitments you can take on while still making time for your Highlight. But in the meantime, it’s better to ruffle a few feathers than to always push your priorities off for “someday.” Go ahead and flake out. Don’t feel bad. And if people complain, just tell them we said it was okay.

12. Just Say No Blocking, bulldozing, and flaking are great ways to make time for your Highlight. But the best way to get out of low-priority obligations is never to accept them in the first place.

We’re the kind of people who default to yes. This is partly niceness—we wish we could do it all, and we want to be helpful. And to be honest, it’s partly a lack of guts. It’s much easier to say yes. Saying no to an invitation or a new project can feel uncomfortable, and we’ve lost many hours, days, and weeks of Highlight time because we didn’t have the courage to decline a commitment up front.

Are you already fully committed to your Highlight and truly don’t have time? “Sorry, I’m really busy with some big projects, and I just don’t have time for anything new.”

Are you already fully committed to your Highlight and truly don’t have time? “Sorry, I’m really busy with some big projects, and I just don’t have time for anything new.” Could you squeeze in a new project but worry about giving it the proper attention? “Unfortunately, I don’t have the time to do a great job on this.”

Are you already fully committed to your Highlight and truly don’t have time? “Sorry, I’m really busy with some big projects, and I just don’t have time for anything new.” Could you squeeze in a new project but worry about giving it the proper attention? “Unfortunately, I don’t have the time to do a great job on this.” Invited to an activity or event that you know you won’t enjoy? “Thanks for the invitation, but I’m not really into softball.”

What helped us make the switch was developing scripts for various situations so that we always know how to say no. Are you already fully committed to your Highlight and truly don’t have time? “Sorry, I’m really busy with some big projects, and I just don’t have time for anything new.” Could you squeeze in a new project but worry about giving it the proper attention? “Unfortunately, I don’t have the time to do a great job on this.” Invited to an activity or event that you know you won’t enjoy? “Thanks for the invitation, but I’m not really into softball.”

future.” Our friend Kristen Brillantes uses what she calls the Sour Patch Kid method when she says no. Just like the candy, Kristen’s answers are sour at first but sweet at the end.

future.” Our friend Kristen Brillantes uses what she calls the Sour Patch Kid method when she says no. Just like the candy, Kristen’s answers are sour at first but sweet at the end. For example: “Unfortunately, my team won’t be able to participate. But you might ask Team X; they’d be perfect for this kind of event.” The key, says Kristen, is to make sure the sweet ending is authentic, not an empty add-on. If she can, she’ll offer a connection to another person with capacity or interest for whom the invitation might be a cool opportunity. If not, she offers encouragement or gratitude.

Our friend Kristen Brillantes uses what she calls the Sour Patch Kid method when she says no. Just like the candy, Kristen’s answers are sour at first but sweet at the end. For example: “Unfortunately, my team won’t be able to participate. But you might ask Team X; they’d be perfect for this kind of event.” The key, says Kristen, is to make sure the sweet ending is authentic, not an empty add-on. If she can, she’ll offer a connection to another person with capacity or interest for whom the invitation might be a cool opportunity. If not, she offers encouragement or gratitude.

Blocking your calendar and scheduling your Highlight is a great way to start making time. But you can take this proactive, intentional mindset to another level by learning from our sprints and designing your entire day. JZ has been doing this for years, structuring the time in his calendar like this: Yes, it’s detailed. Very detailed. He actually blocked time for making coffee and showering! JZ designs his time like this nearly every day. In the evening, he looks back and quickly evaluates his schedule for what worked and what didn’t and compares his plan with how he really spent his time. Then he adjusts his future schedule to account for what he’s learned. Being this scheduled might sound annoying: “Where’s the freedom and spontaneity, man?” But in reality, a structured day creates freedom. When you don’t have a plan, you have to decide constantly what to do next, and you might get distracted thinking about all the things you should or could do. But a completely planned day provides the freedom to focus on the moment. Instead of thinking about what to do next, you’re free to focus on how to do it. You can be in the flow, trusting the plan set out by your past self. When is the best time of day to check email? How long should it take? You can design the answers ahead of time rather than reacting in real time.

Sarah’s secret was establishing a solid, predictable schedule by designing her day hour by hour. She used a notebook for planning her schedule and evaluating what really did or didn’t get done afterward. “It made me realize there are actually enough hours in the day to get stuff done. Instead of writing to-do lists, I map out my day in half-hour increments.”

14. Become a Morning Person

But I was fascinated by the potential of mornings. Those early hours seemed like a gift: a couple of “free” hours when I could work on my Highlight and prepare for the day. Becoming a morning person also would give me more time with my wife, who worked at a company in which early meetings were the norm. I hated keeping a different schedule from Michelle, and it cut into our time together.

Here are the tricks I’d share with any night owls who want to start waking early.

Humans are hardwired to wake when it’s light and get sleepy when it’s dark. But if you want to make time for your Highlight before the workday, you can’t wait for sunrise; for most of the year in much of the world, you need to wake before dawn. So when I wake up, I turn on every light in my apartment (or boat when I’m living aboard). And I try to always watch the sunrise, even if it’s an hour or two after I get up; seeing the sky go from dark to light reminds my brain

Humans are hardwired to wake when it’s light and get sleepy when it’s dark. But if you want to make time for your Highlight before the workday, you can’t wait for sunrise; for most of the year in much of the world, you need to wake before dawn. So when I wake up, I turn on every light in my apartment (or boat when I’m living aboard). And I try to always watch the sunrise, even if it’s an hour or two after I get up; seeing the sky go from dark to light reminds my brain that it’s time to transition from night to day.

Exercise is a great morning activity. Even doing dishes, ironing shirts, or straightening up around the house helps me wake up and feel productive before the day has started.

I learned the hard way that I have to spin down my brain after late-night work or I’ll seriously mess up my sleep.

It can be hard to stop work at the end of the day, because the Busy Bandwagon encourages a “just one more thing” mentality.

Working till exhaustion makes us more likely to fall behind by robbing us of the rest we need to prioritize and do our best work.

Working till exhaustion makes us more likely to fall behind by robbing us of the rest we need to prioritize and do our best work. Trying to cram in just one more thing is like driving a car that is running out of gas: No matter how long you keep your foot on the accelerator, if the tank is empty, you aren’t going anywhere. You need to stop and refuel.

This chapter is about a state of mind called Laser. When you’re in Laser mode, your attention is focused on the present like a laser beam shining on a target. You’re in the flow, fully engaged and immersed in the moment. When you’re laser-focused on your Highlight, it feels fantastic—it’s the payoff for proactively choosing what’s important to you.

In this world, willpower alone is not enough to protect your focus. We’re not saying this because we don’t have confidence in you or to justify our own weaknesses. We’re saying this because we know exactly what you’re up against.

But if you dig deeper into these stories, you’ll find secret ingredients that explain the irresistible allure of Infinity Pools. First, there’s passion for technology. That wasn’t fake—we felt it then, and we feel it today. Multiply that passion by tens of thousands of tech workers, and you get an idea of how the industry constantly churns out faster, more sophisticated gadgets and technologies.

But if you dig deeper into these stories, you’ll find secret ingredients that explain the irresistible allure of Infinity Pools. First, there’s passion for technology. That wasn’t fake—we felt it then, and we feel it today. Multiply that passion by tens of thousands of tech workers, and you get an idea of how the industry constantly churns out faster, more sophisticated gadgets and technologies. The people making this stuff love their work, and they can’t wait to bring the next futuristic thing to life. They truly believe that their technology is improving the world. Naturally, when people are passionate about what they’re doing, they do great work. So the first secret ingredient that makes Infinity Pool products such as email and online video so irresistible? They’re made with love.

So the second secret ingredient is evolution: Tech products improve dramatically from one year to the next.

But if you dig deeper into these stories, you’ll find secret ingredients that explain the irresistible allure of Infinity Pools. First, there’s passion for technology. That wasn’t fake—we felt it then, and we feel it today. Multiply that passion by tens of thousands of tech workers, and you get an idea of how the industry constantly churns out faster, more sophisticated gadgets and technologies. The people making this stuff love their work, and they can’t wait to bring the next futuristic thing to life. They truly believe that their technology is improving the world. Naturally, when people are passionate about what they’re doing, they do great work. So the first secret ingredient that makes Infinity Pool products such as email and online video so irresistible? They’re made with love. Next, there’s the sophisticated measurement and capacity for continuous improvement.

videos.3 Meanwhile, the competition for people’s eyeballs keeps getting tougher.

Meanwhile, the competition for people’s eyeballs keeps getting tougher.

This competition is the third secret ingredient that makes modern technology so compelling.

This competition is the third secret ingredient that makes modern technology so compelling. Each time one service rolls out an irresistible new feature or improvement, it ups the ante for its competitors.

The fourth reason Infinity Pools are so addicting? All these technologies take advantage of the natural wiring of our brains, which evolved in a world without microchips.

The fourth reason Infinity Pools are so addicting? All these technologies take advantage of the natural wiring of our brains, which evolved in a world without microchips. We evolved to be distractible because it kept us safe from danger

We evolved to love mysteries and stories because they helped us learn and communicate. We evolved to love gossip and seek social status because that allowed us to form tight-knit protective tribes. And we evolved to love unpredictable rewards, whether from a blackberry bush or a smartphone notification, because the possibility of those rewards kept us hunting and gathering even when we returned home empty-handed.

We evolved to love mysteries and stories because they helped us learn and communicate. We evolved to love gossip and seek social status because that allowed us to form tight-knit protective tribes. And we evolved to love unpredictable rewards, whether from a blackberry bush or a smartphone notification, because the possibility of those rewards kept us hunting and gathering even when we returned home empty-handed. Our caveman brains are the fourth secret ingredient.

Combine the four-plus hours the average person spends on their smartphone with the four-plus hours the average person spends watching television,

Combine the four-plus hours the average person spends on their smartphone with the four-plus hours the average person spends watching television, and distraction is a full-time job.

These tactics are all based on the same philosophy: The best way to defeat distraction is to make it harder to react.

Every distraction imposes a cost on the depth of your focus. When your brain changes contexts—say, going from painting a picture to answering a text and then back to painting again—there’s a switching cost. Your brain has to load a different set of rules and information into working memory. This “boot up” costs at least a few minutes, and for complex tasks, it can take even longer. The two of us have found it can take a couple of hours of uninterrupted writing before we’re doing our best work; sometimes it even requires several consecutive days before we’re in the zone.

Part of the reason we’re all so hooked on distractions is that everybody else is, too. It’s the fear of missing out—FOMO—and we’ve all got it. How will we make small talk if we haven’t seen the latest HBO series, or read the latest Trump tweets, or studied the cool features of the brand-new iPhone? Everybody else is doing it, and we don’t want to get left behind.

1. Delete social apps.

2. Delete other Infinity Pools.

3. Delete email and remove your account.

4. Remove the Web browser.

5. Keep everything else. As we mentioned above,

5. Keep everything else.

The most important reward of a distraction-free phone is reclaiming control. Once you control the defaults, you’re the boss. And that’s how it should be.

Of course, there will be times when you sincerely have to use your email or a browser, and when that happens, you can temporarily reenable the apps you need for the task at hand. The key thing here is that you’re using your phone intentionally—it’s not using you. And when you’re done, you set the default back to “off.”

Typing in your username and password is a hassle, so websites and apps make sure you don’t have to do it very often. They encourage you to stay logged in, leaving the door to distraction wide open. But you can change the default. When you’re done using email, Twitter, Facebook, or whatever, log out. The option is available on every website and also in every app on every smartphone. It might not be obvious, but it’s always possible. And next time they ask if you want to “Remember me on this device,” don’t check the box.

Of course, there will be times when you sincerely have to use your email or a browser, and when that happens, you can temporarily reenable the apps you need for the task at hand. The key thing here is that you’re using your phone intentionally—it’s not using you. And when you’re done, you set the default back to “off.” We think you’ll love life with a distraction-free phone. As one reader who was just getting started said, “I spent the past week with a disabled iPhone, and it’s been WONDERFUL. I thought I would miss it so much more than I do.” Another reader used a time-tracking app to record her iPhone usage before and after going distraction-free and was shocked by the result: “Getting rid of email and Safari is consistently getting me off my phone for an extra 2.5 hours each day, and on some days way more.” That’s pretty amazing; imagine recovering one or two hours per day with such a simple change! The most important reward of a distraction-free phone is reclaiming control. Once you control the defaults, you’re the boss. And that’s how it should be. 18. Log Out Typing in your username and password is a hassle, so websites and apps make sure you don’t have to do it very often. They encourage you to stay logged in, leaving the door to distraction wide open. But you can change the default. When you’re done using email, Twitter, Facebook, or whatever, log out. The option is available on every website and also in every app on every smartphone. It might not be obvious, but it’s always possible. And next time they ask if you want to “Remember me on this device,” don’t check the box.

18. Log Out Typing in your username and password is a hassle, so websites and apps make sure you don’t have to do it very often. They encourage you to stay logged in, leaving the door to distraction wide open. But you can change the default. When you’re done using email, Twitter, Facebook, or whatever, log out. The option is available on every website and also in every app on every smartphone. It might not be obvious, but it’s always possible. And next time they ask if you want to “Remember me on this device,” don’t check the box. JZ Logging out wasn’t enough of a speed bump for my distractible brain, so I supercharged

18. Log Out Typing in your username and password is a hassle, so websites and apps make sure you don’t have to do it very often. They encourage you to stay logged in, leaving the door to distraction wide open. But you can change the default. When you’re done using email, Twitter, Facebook, or whatever, log out. The option is available on every website and also in every app on every smartphone. It might not be obvious, but it’s always possible. And next time they ask if you want to “Remember me on this device,” don’t check the box.

Logging out wasn’t enough of a speed bump for my distractible brain, so I supercharged this tactic by changing my passwords to something crazy, annoying to type, and impossible to remember.

Remember, adding friction is the key to avoiding Infinity Pools and staying in Laser mode.

20. Clear Your Homescreen

To slow things down, try making your homescreen blank. Move all the icons to the next screen over (and from the second screen to the third and so on). Don’t leave anything behind on that first screen except a nice clean view of your beautiful background image.

21. Wear a Wristwatch

A wristwatch replaces the need to check your phone whenever you want to know the time. And if you’re anything like us, a quick time check on your phone often pulls you into an Infinity Pool, especially when there’s a notification on the screen. If you wear a watch, you can keep your smartphone out of sight. And when it’s out of sight, it’s easier to ignore.

22. Leave Devices Behind

Twice a week, our friend Chris Palmieri leaves his laptop and phone at the office and goes home device-free. Chris runs a busy consulting agency in Tokyo, but on those two evenings he can’t check email. He can’t even text. Until he goes to work the next day, he’s cut

Twice a week, our friend Chris Palmieri leaves his laptop and phone at the office and goes home device-free. Chris runs a busy consulting agency in Tokyo, but on those two evenings he can’t check email. He can’t even text. Until he goes to work the next day, he’s cut off.

Twice a week, our friend Chris Palmieri leaves his laptop and phone at the office and goes home device-free. Chris runs a busy consulting agency in Tokyo, but on those two evenings he can’t check email. He can’t even text. Until he goes to work the next day, he’s cut off. Inconvenient? Definitely. But Chris says the temporary isolation is made up for by improved focus—and sleep. On his device-free nights, he falls asleep earlier (11:30 p.m. instead of 1:00 a.m.), sleeps more deeply, and rarely wakes up in the middle of the night. He even remembers his dreams in the morning…which we assume is a good thing.

Twice a week, our friend Chris Palmieri leaves his laptop and phone at the office and goes home device-free. Chris runs a busy consulting agency in Tokyo, but on those two evenings he can’t check email. He can’t even text. Until he goes to work the next day, he’s cut off. Inconvenient? Definitely. But Chris says the temporary isolation is made up for by improved focus—and sleep. On his device-free nights, he falls asleep earlier (11:30 p.m. instead of 1:00 a.m.), sleeps more deeply, and rarely wakes up in the middle of the night. He even remembers his dreams in the morning…which we assume is a good thing. Leaving your devices behind is a helpful tactic when you want to make time for an “offline” Highlight like reading to your kids or working on a project with your hands. But if leaving your phone at work sounds terrifying (or if you have a legitimate need to use it, like for emergency contact), you can apply the underlying principle of device separation with less extreme methods. Instead of keeping your phone by your side when you get home, put it in a drawer or on a shelf; better still, stow it in your bag and shut your bag in the closet.

23. Skip the Morning Check-In

When you wake up in the morning, whether you slept for five hours or ten, you’ve had a nice long break from the Busy Bandwagon and the Infinity Pools. This is a golden moment. The day is fresh, your brain is rested, and you have no reason to feel distracted yet. No news items to stress about, no work emails to stew over.

When you wake up in the morning, whether you slept for five hours or ten, you’ve had a nice long break from the Busy Bandwagon and the Infinity Pools. This is a golden moment. The day is fresh, your brain is rested, and you have no reason to feel distracted yet. No news items to stress about, no work emails to stew over. Savor it. Don’t reach for email, Twitter, Facebook, or the news right away. It’s very tempting to do a check-in first thing in the morning and get the latest updates; after all, something in the world always changes overnight.

24. Block Distraction Kryptonite

Most of us have one especially powerful Infinity Pool we just can’t resist. We call it “distraction Kryptonite.” Just as regular Kryptonite overwhelms Superman, distraction Kryptonite gets past our defenses and sabotages our plans. Your distraction Kryptonite might be something common and obvious such as Facebook, or if you’re an oddball like JZ, it might be some obscure Yahoo Group for sailboat nerds. Here’s a simple litmus test: If after spending a few minutes (or, more likely, a few minutes that become an hour) with this website or app you feel regret, it’s probably Kryptonite.

Most of us have one especially powerful Infinity Pool we just can’t resist. We call it “distraction Kryptonite.” Just as regular Kryptonite overwhelms Superman, distraction Kryptonite gets past our defenses and sabotages our plans. Your distraction Kryptonite might be something common and obvious such as Facebook, or if you’re an oddball like JZ, it might be some obscure Yahoo Group for sailboat nerds. Here’s a simple litmus test: If after spending a few minutes (or, more likely, a few minutes that become an hour) with this website or app you feel regret, it’s probably Kryptonite. There are a number of ways to block Kryptonite, depending on how serious you want to get and how serious your addiction is. If your Kryptonite is a social network, email, or anything that requires a password, logging out might be enough to slow you down (#18). If your Kryptonite is a specific website, you can block it or turn off the Internet altogether during your Laser time (#28). To step it up, you can remove the app or account or browser from your smartphone (#17).

I can gather all the news I need on the weather report. —PAUL SIMON, “THE ONLY LIVING BOY IN NEW YORK”

25. Ignore the News

The whole concept of breaking news runs on a very potent myth: You need to know what’s going on around the world, and you need to know now. Smart people follow the news. Responsible people follow the news. Grown-ups follow the news. Don’t they?

True breaking news will find you, and the rest isn’t urgent or just doesn’t matter. To see what we mean, check out today’s newspaper. Or go to your favorite news website. Look at the top headlines and think critically about each one. Will that headline change any decisions you make today? How many of those headlines will become obsolete by tomorrow, next week, or next month?

Most news is bad news, and none of us can shrug off the nonstop bombardment of stories about conflict, corruption, crime, and human suffering without it taking a toll on our mood and our ability to focus. Even once-a-day news is a persistent, anxiety-provoking, outrage-inciting distraction.

Most news is bad news, and none of us can shrug off the nonstop bombardment of stories about conflict, corruption, crime, and human suffering without it taking a toll on our mood and our ability to focus. Even once-a-day news is a persistent, anxiety-provoking, outrage-inciting distraction. We’re not saying you have to cut yourself off completely. Instead, we suggest reading the news weekly.

26. Put Your Toys Away

Reacting to what’s in front of you is always easier than doing what you intend. And when they’re staring you right in the face, tasks such as checking email, responding to a chat, and reading the news feel urgent and important—but they rarely are. If you want to get into Laser mode faster, we recommend putting your toys away.

Reacting to what’s in front of you is always easier than doing what you intend. And when they’re staring you right in the face, tasks such as checking email, responding to a chat, and reading the news feel urgent and important—but they rarely are. If you want to get into Laser mode faster, we recommend putting your toys away. That means signing out of apps like Twitter and Facebook, closing extra tabs, and turning off email and chat at the end of each day.

27. Fly Without Wi-Fi

Because you’re literally buckled into a chair, I’ve always found planes a terrific spot to do a lot of writing and reading and drawing and thinking.

Because you’re literally buckled into a chair, I’ve always found planes a terrific spot to do a lot of writing and reading and drawing and thinking. —AUSTIN KLEON

One of our favorite things about airplanes (apart from the sheer wonder of flying through the air) is the enforced focus. During a flight, there’s nowhere to go and nothing to do, and even if there were, the seat belt sign requires you to keep your butt in your chair.

One of our favorite things about airplanes (apart from the sheer wonder of flying through the air) is the enforced focus. During a flight, there’s nowhere to go and nothing to do, and even if there were, the seat belt sign requires you to keep your butt in your chair. The strange parallel universe of an airplane cabin can be the perfect opportunity to read, write, knit, think, or just be bored—in a good way.

28. Put a Timer on the Internet

Today’s always-on, superfast Internet is a wonderful thing, but it’s also the world’s biggest Infinity Pool. It can be hard to stay in Laser mode when you know the endless possibilities of the Internet are just milliseconds away.

There are many software tools for temporarily blocking the Internet. You can find browser extensions and other apps to limit your time on specific sites or to disable everything for a predetermined length of time. New versions of these tools come out all the time; you can find our favorites on maketimebook.com.

There are many software tools for temporarily blocking the Internet. You can find browser extensions and other apps to limit your time on specific sites or to disable everything for a predetermined length of time. New versions of these tools come out all the time; you can find our favorites on maketimebook.com. Or you can cut off your Wi-Fi at the source. Just plug your Internet router into a simple vacation timer (the kind you use to trick would-be thieves by turning on the lights when you’re out of town) and set it to click off at 6 a.m., 9 p.m., or whatever time you want to get into Laser mode to work on your Highlight.

29. Cancel the Internet

A reader named Chryssa sent us an extreme tactic for getting into Laser mode: She doesn’t have home Internet service at all. That’s right—no Internet. Yeah. Wow. And Chryssa’s results speak for themselves. In the year since she first shared the tactic with us, she used her undistracted time to write fiction, design a new kind of pill bottle, and invent a line of toys. She’s focused and prolific.

30. Watch Out for Time Craters

But it’s not just Infinity Pools that create time craters. There’s also recovery time. A “quick” fifteen-minute burrito lunch might cost an extra three hours of food coma. A late night watching TV might cost you an hour of sleeping in and a whole day of low energy. And there’s anticipation. When you don’t start your Highlight because you’ve got a meeting coming up in thirty minutes, that’s a time crater, too.

But it’s not just Infinity Pools that create time craters. There’s also recovery time. A “quick” fifteen-minute burrito lunch might cost an extra three hours of food coma. A late night watching TV might cost you an hour of sleeping in and a whole day of low energy. And there’s anticipation. When you don’t start your Highlight because you’ve got a meeting coming up in thirty minutes, that’s a time crater, too. Where are the time craters in your life? That’s up to you to figure out. You can’t avoid them all, but you can definitely dodge some of them, and every time you do, you’ll make time.

31. Trade Fake Wins for Real Wins

Sharing tweets, Facebook updates, and Instagram photos can create time craters, but they’re dangerous for another reason: They’re fake wins. Contributing to the conversation on the Internet feels like an accomplishment, and our brains tell us, “We’ve done some work!” But 99 times out of 100, these contributions are insignificant. And they come at a cost—they take up time and energy you could be using on your Highlight. Fake wins get in the way of focusing on what you really want to

Sharing tweets, Facebook updates, and Instagram photos can create time craters, but they’re dangerous for another reason: They’re fake wins. Contributing to the conversation on the Internet feels like an accomplishment, and our brains tell us, “We’ve done some work!” But 99 times out of 100, these contributions are insignificant. And they come at a cost—they take up time and energy you could be using on your Highlight. Fake wins get in the way of focusing on what you really want to do.

When it’s time for Laser mode, remind yourself: Your Highlight is the real win.

32. Turn Distractions into Tools

Infinity Pools like Facebook, Twitter, email, and the news are distractions, but that doesn’t mean they’re without value. We all started using them for a reason. Sure, at some point, a habit took hold and checking those apps became our default. But underneath the automatic routine, there’s some real utility and purpose for every Infinity Pool app. The trick is to use them purposefully, not mindlessly.

33. Become a Fair-Weather Fan

Sports fandom doesn’t just take time; it takes emotional energy. When your team loses, it sucks—it might bum you out and lower your energy for hours or even days.10 Even when your team wins, the euphoria creates a time crater (#30) as you get sucked into watching highlights and reading follow-up analysis.

Slow Your Inbox

The empty inbox technique is based on good logic: If you clear out your messages, you won’t be distracted by them while you work. Out of inbox, out of mind. And the technique works well if you get only a few emails per day. But like most office workers, we got a whole lot more than a few messages per day. Eventually, our email took on a life of its own. We were supposed to be clearing it out of the way so that we could do our work, but instead, on most days, email was the work.11 It was a vicious cycle: The faster we replied, the more replies we got back and the more we strengthened the expectation of immediate responses.

A 2014 study by the University of British Columbia found that when people checked their email just three times a day (instead of as often as they wanted), they reported remarkably lower stress.

34. Deal with Email at the End of the Day

Instead of checking your email first thing in the morning and then getting sucked in and reacting to other people’s priorities, deal with email at the end of the day. That way, you can use your prime hours for your Highlight and other important work. You’ll probably have a little less energy at the end of the day, but that is actually a good thing when it comes to email: You’ll be less tempted to overcommit by saying yes to every incoming request and less likely to bang out a multipage manifesto when a simple reply would do.

35. Schedule Email Time

To help establish a new end-of-day email routine, try putting it on your calendar.

36. Empty Your Inbox Once a Week

37. Pretend Messages Are Letters

A lot of email stress comes from thinking you need to constantly check and immediately respond to every new message. But you’re better off treating email like old-fashioned paper letters—you know, the kind with envelopes and stamps.

38. Be Slow to Respond

Above all, taking control of your inbox requires a mental shift from “as fast as possible” to “as slow as you can get away with.” Respond slowly to emails, chats, texts, and other messages. Let hours, days, and sometimes weeks go by before you get back to people. This may sound like a total jerk move. It’s not.

Online, anyone can contact you, not just the highly relevant people in your physical vicinity. They have questions about their priorities—not yours—when it’s convenient for them—not you. Every time you check your email or another message service, you’re basically saying, “Does any random person need my time right now?” And if you respond right away, you’re sending another signal both to them and to yourself: “I’ll stop what I’m doing to put other people’s priorities ahead of mine no matter who they are or what they want.”

You can change this absurd default. You can check your inbox rarely and let messages pile up till you get around to answering them in a batch

39. Reset Expectations

“I’m slow to respond because I need to prioritize some important projects, but if your message is urgent, send me a text.”

Of course, when you limit your email time or increase your response time, you may need to manage the expectations of your colleagues and others. You could say something like this: “I’m slow to respond because I need to prioritize some important projects, but if your message is urgent, send me a text.”

You may not even need an explicit message; your behavior can speak for itself. For example, at Google Ventures, everyone knew that the two of us didn’t respond to email quickly. If they needed something faster, they’d text us or find us in the office. But we never issued a memo about our policy.

You may not even need an explicit message; your behavior can speak for itself. For example, at Google Ventures, everyone knew that the two of us didn’t respond to email quickly. If they needed something faster, they’d text us or find us in the office. But we never issued a memo about our policy. We were just slow, and people figured it out. That gave us more time for our design sprints and more time to write. In other words, more time for Laser mode and more time for our Highlights.

41. Vacation Off the Grid Have you ever received an “out of office” email response like this? “I’m on vacation this week, off the grid without access to email, but I’ll reply to your message when I return.”

return.” The sentence conjures the image of some remote adventure: a desolate desert landscape, a frozen forest in the Yukon, or perhaps some spelunking. But it doesn’t actually say the person is in an isolated location with no cell towers. It just says she or he isn’t accessing the Internet for a week. You can say the exact same thing when you go on vacation, no matter where you’re going. You can choose to go off the grid. It can be hard, because most workplaces have an implicit (and crazy) expectation that you’ll check email during your time off. But even if it’s hard, it is usually possible. And it’s worth the effort. Laser mode matters when you’re on vacation. More, maybe, because vacation time is so limited and precious.

Have you ever received an “out of office” email response like this? “I’m on vacation this week, off the grid without access to email, but I’ll reply to your message when I return.”

41. Vacation Off the Grid

Have you ever received an “out of office” email response like this? “I’m on vacation this week, off the grid without access to email, but I’ll reply to your message when I return.” The sentence conjures the image of some remote adventure: a desolate desert landscape, a frozen forest in the Yukon, or perhaps some spelunking. But it doesn’t actually say the person is in an isolated location with no cell towers. It just says she or he isn’t accessing the Internet for a week.

Make TV a “Sometimes Treat”

The most corrosive piece of technology that I’ve ever seen is called television—but then, again, television, at its best, is magnificent. —STEVE JOBS

Everyday television is a powerful default, and if your viewing habits are stuck on automatic pilot, you’re not alone. Most living rooms are organized around a television. Our evenings often are planned around television time. And at work, TV discussion is the default small talk. We all grew up with television, so we don’t always notice how much space it takes up in our lives.

43. Don’t Watch the News If you make only one change to your viewing habits, cut the news. TV news is incredibly inefficient; it’s an endless loop of talking heads, repetitive stories, advertisements, and empty sound bites. Rather than summarizing the most important events of the day, most TV news offers up anxiety-provoking stories handpicked to keep you agitated and tuned in. Instead, make a habit of reading the news once per day or even once per week

46. Go à la Carte Instead of

46. Go à la Carte Instead of All-You-Can-Eat

The trouble with streaming subscriptions is that there’s always something on. It’s like having an all-you-can-eat buffet of distraction in your living room at all times. Try canceling cable, Netflix, HBO, Hulu, and the like, and instead rent or buy movies and episodes one at a time.14 The idea is to change your default from “let’s see what’s on” to “do I really want to watch something?” It sounds drastic, but it can be a temporary experiment. If you want to go back, they make it very easy to sign up again.

The trouble with streaming subscriptions is that there’s always something on. It’s like having an all-you-can-eat buffet of distraction in your living room at all times. Try canceling cable, Netflix, HBO, Hulu, and the like, and instead rent or buy movies and episodes one at a time.14 The idea is to change your default from “let’s see what’s on” to “do I really want to watch something?”

Just like ice cream, TV is so much more satisfying when I have it occasionally instead of a huge serving every

Just like ice cream, TV is so much more satisfying when I have it occasionally instead of a huge serving every day.

Find Flow

48. Shut the Door

If your Highlight requires focused work, do yourself a favor and shut the door. If you don’t have a room with a door, look for one you can camp out in for a few hours. And if you can’t find one, put on headphones—even if you don’t actually put on any music.

If your Highlight requires focused work, do yourself a favor and shut the door. If you don’t have a room with a door, look for one you can camp out in for a few hours. And if you can’t find one, put on headphones—even if you don’t actually put on any music. Headphones and closed doors signal to everyone else that you shouldn’t be interrupted, and they send a signal to you, too. You’re telling yourself, “Everything I need to pay attention to is right here.”

49. Invent a Deadline

Invented deadlines are the secret ingredient in our design sprints. The team schedules customer interviews on Friday of every sprint week so that starting on Monday, everyone knows the clock is ticking. They have to solve their challenge and build a prototype before Thursday night; after all, those strangers are showing up on Friday! The deadline is totally made up, but it helps teams stay in Laser mode for five straight days.

Invite your friends over for a homemade pasta dinner before you’ve learned how to make it. Sign up to exhibit at an art show before you’ve painted the pictures. Or you can simply tell a friend what your Highlight is today and ask them to hold you accountable for getting it done.

50. Explode Your Highlight

When you’re not sure where to start, try breaking

When you’re not sure where to start, try breaking your Highlight into a list of small, easy-to-do bits.

Shifting your focus to something that your mind perceives as a doable, completable task will create a real increase in positive energy, direction, and motivation. In the vocabulary of Make Time, tiny doable to-dos help you build momentum and lock into Laser mode. So if your Highlight feels overwhelming, add a little dynamite.

51. Play a Laser Sound Track

you’re struggling to get into Laser mode, try a cue. A cue is any trigger that causes you to act consciously or unconsciously. It’s the first step in the “habit loop” Charles Duhigg describes in The Power of Habit: First, a cue prompts your brain to start the loop. The cue triggers you to perform a routine behavior without thinking, on autopilot. Finally, you get a reward: some result that makes your brain feel good and encourages it to run the same routine again the next time you encounter the cue.

We suggest using music as your cue for Laser mode. Try playing the same song or album every time you start your Highlight, or choose a specific song or album for each type of Highlight.

He doesn’t play the songs at other times—they’re reserved for these special activities. So after a few repetitions, the music becomes part of the habit loop, cuing his brain to get into a distinct version of Laser mode.

He doesn’t play the songs at other times—they’re reserved for these special activities. So after a few repetitions, the music becomes part of the habit loop, cuing his brain to get into a distinct version of Laser mode. To find your own sound track, think of a song you really like but don’t listen to all that often. Once you choose your sound track, make a commitment to yourself that you’ll listen to it only when you want to enter Laser mode. Make sure your Laser sound track is something you love to hear; that way, listening to it becomes both a cue and a reward.

52. Set a Visible Timer

53. Avoid the Lure of Fancy Tools

What’s the best to-do-list app? The most exquisite notepad and pen for taking notes and sketching? The finest smartwatch? Everyone has their favorites. The Internet is home to many a treatise about the Best This or the Cool New Way to Do That.16 But this obsession with tools is misguided. Unless you’re a carpenter, a mechanic, or a surgeon, choosing the perfect tool is usually a distraction, yet another way to stay busy instead of doing the work you want to be doing.

What’s the best to-do-list app? The most exquisite notepad and pen for taking notes and sketching? The finest smartwatch? Everyone has their favorites. The Internet is home to many a treatise about the Best This or the Cool New Way to Do That.16 But this obsession with tools is misguided. Unless you’re a carpenter, a mechanic, or a surgeon, choosing the perfect tool is usually a distraction, yet another way to stay busy instead of doing the work you want to be doing. It’s easier to set up fancy writing software on your laptop than to actually write the screenplay you’ve been dreaming of. It’s easier to buy Japanese notepads and Italian pens than to actually start sketching.

What’s the best to-do-list app? The most exquisite notepad and pen for taking notes and sketching? The finest smartwatch? Everyone has their favorites. The Internet is home to many a treatise about the Best This or the Cool New Way to Do That.16 But this obsession with tools is misguided. Unless you’re a carpenter, a mechanic, or a surgeon, choosing the perfect tool is usually a distraction, yet another way to stay busy instead of doing the work you want to be doing. It’s easier to set up fancy writing software on your laptop than to actually write the screenplay you’ve been dreaming of. It’s easier to buy Japanese notepads and Italian pens than to actually start sketching. And unlike checking Facebook—which everyone knows isn’t productive—researching and messing with fancy tools feels like work. But it usually isn’t.

54. Start on Paper

In our design sprints, we found that we did better work when we turned off our laptops and used pens and paper instead. And the same is true for your personal projects.

Stay in the Zone

55. Make a “Random Question” List

It’s natural to feel twitchy for your phone or browser. You’ll wonder if you have any new email.17 You’ll feel a burning desire to know Who was that actor in that movie?18 Instead of reacting to every twitch, write your questions on a piece of paper

57. Be Bored When you’re deprived of distraction, you may feel bored—but boredom is actually a good thing. Boredom gives your mind a chance to wander, and wandering often leads you to interesting places. In separate studies, researchers at Penn State and the University of Central Lancashire found that bored test subjects were better at creative problem solving than were their nonbored peers.

59. Take a Day Off

Energy—especially creative energy—can fluctuate, and sometimes you need time to replenish it. Most of us can’t take the day off work whenever we want, but you can give yourself permission to take it easy. Try taking real breaks throughout the day (#80) and switching to a joyful Highlight that’ll help you recharge.

if you’re feeling worn out and unable to focus, Brother David says you don’t always need to take a break. Sometimes, if you go all in and embrace the current task with wild abandon, you may find it becomes easier to focus. You may find the energy is already there.

60. Go All In

You know the antidote to exhaustion is not necessarily rest….The antidote to exhaustion is wholeheartedness. —BROTHER DAVID STEINDL-RAST

You Are More Than a Brain

When your battery is empty, you’re totally exhausted—you feel wrung out and maybe even depressed. This is when you’re most likely to get distracted by Infinity Pools such as Facebook and email. Then you feel worse because you’re tired and you’re annoyed at yourself for wasting time. That’s 0 percent. It sucks.

When your battery is empty, you’re totally exhausted—you feel wrung out and maybe even depressed. This is when you’re most likely to get distracted by Infinity Pools such as Facebook and email. Then you feel worse because you’re tired and you’re annoyed at yourself for wasting time. That’s 0 percent. It sucks. Now imagine how it feels when your battery is full. You’ve got a spring in your step. You feel well rested, your mind is sharp, and your body feels alert and alive. You’re ready to take on any project—not only ready but excited. Can you visualize the feeling? Pretty nice, right? That’s 100 percent.

Now imagine how it feels when your battery is full. You’ve got a spring in your step. You feel well rested, your mind is sharp, and your body feels alert and alive. You’re ready to take on any project—not only ready but excited. Can you visualize the feeling? Pretty nice, right? That’s 100 percent.

If you have energy, it’s easier to maintain your focus and priorities and avoid reacting to distractions and demands.

If you have energy, it’s easier to maintain your focus and priorities and avoid reacting to distractions and demands. With a full battery, you have the power to be present, think clearly, and spend your time on what matters, not default to what’s right in front of you.

The defaults of today’s world assume that the brain is the one driving the bus, but that’s not really how it works. When you don’t take care of your body, your brain can’t do its job. If you’ve ever felt sluggish and uninspired after a big lunch or invigorated and clearheaded after exercising, you know what we mean. If you want energy for your brain, you need to take care of your body.

At a time when the modern world seems crazy, it’s helpful to remember that Homo sapiens evolved to be hunter-gatherers, not screen tappers and pencil pushers.

At a time when the modern world seems crazy, it’s helpful to remember that Homo sapiens evolved to be hunter-gatherers, not screen tappers and pencil pushers. Prehistoric humans ate a variety of foods and often waited all day (or longer) for a proper meal. Constant movement was the norm. Walking, running, and carrying were interspersed with brief bouts of more intense effort. Yet there was plenty of time for leisure and family: Anthropologists estimate that ancient humans “worked” only thirty hours a week. They lived and worked in tight-knit communities in which face-to-face communication was the only option.

At a time when the modern world seems crazy, it’s helpful to remember that Homo sapiens evolved to be hunter-gatherers, not screen tappers and pencil pushers. Prehistoric humans ate a variety of foods and often waited all day (or longer) for a proper meal. Constant movement was the norm. Walking, running, and carrying were interspersed with brief bouts of more intense effort. Yet there was plenty of time for leisure and family: Anthropologists estimate that ancient humans “worked” only thirty hours a week. They lived and worked in tight-knit communities in which face-to-face communication was the only option. And of course they got plenty of sleep, going to bed when it was dark and rising with the sun.

At a time when the modern world seems crazy, it’s helpful to remember that Homo sapiens evolved to be hunter-gatherers, not screen tappers and pencil pushers. Prehistoric humans ate a variety of foods and often waited all day (or longer) for a proper meal. Constant movement was the norm. Walking, running, and carrying were interspersed with brief bouts of more intense effort. Yet there was plenty of time for leisure and family: Anthropologists estimate that ancient humans “worked” only thirty hours a week. They lived and worked in tight-knit communities in which face-to-face communication was the only option. And of course they got plenty of sleep, going to bed when it was dark and rising with the sun. We’re the descendants of those ancient humans, but our species hasn’t evolved nearly as fast as the world around us has. That means we’re still wired for a lifestyle of constant movement, varied but relatively sparse diets, ample quiet, plenty of face-to-face time, and restful sleep that’s aligned with the rhythm of the day.

Today’s world is not a utopia planned out by geniuses. It’s been shaped very accidentally by the technologies that have stuck over the last few centuries, decades, and years.

Act Like a Caveman to Build Energy

Act Like a Caveman to Build Energy The whole idea of going back to basics represents a big opportunity: Because life today is so out of sync with our hunter-gatherer

Act Like a Caveman to Build Energy The whole idea of going back to basics represents a big opportunity: Because life today is so out of sync with our hunter-gatherer bodies, there’s a huge margin for improvement.

1. Keep It Moving Urk was constantly

1. Keep It Moving

Our bodies and brains perform best when we’re in motion. To charge your battery, you don’t have to train for a marathon or attend predawn boot camp. Just a twenty- to thirty-minute session can make the brain work better, reduce stress, improve your mood, and make it easier to sleep well, providing more energy for the next day—a pretty sweet positive feedback loop.

2. Eat Real Food

Urk ate what he could find and catch: vegetables, fruits, nuts, and animals. Nowadays, we’re surrounded by invented and manufactured foods.

3. Optimize Caffeine

4. Go Off the Grid

Today’s constant noise and distractions are a disaster for your energy and your attention span.

5. Make It Personal

6. Sleep in a Cave

Sleep quality is more important than quantity, and our world is full of barriers—from screens to schedules to caffeine—to getting good sleep.

Keep It Moving

What you do every day matters more than what you do once in a while. —GRETCHEN RUBIN

61. Exercise Every Day (but Don’t Be a Hero)

Exercise for about twenty minutes… Research shows that the most important cognitive, health, and mood benefits of exercise can be attained in just twenty minutes.

Exercise for about twenty minutes… Research shows that the most important cognitive, health, and mood benefits of exercise can be attained in just twenty minutes. …every day…

…(and give yourself partial credit). Don’t stress about perfection. If you manage to exercise only four out of seven days this week, hey, four is better than three! If you don’t feel up for a twentyish-minute workout today, get out there for ten. Sometimes a ten-minute walk or run or swim will turn into twenty or longer because it feels so great—you won’t want to stop once you start moving. Other times, it’ll just be ten minutes, and that’s cool, too. It’s better than zero, and you still get an energy boost.3

…(and give yourself partial credit). Don’t stress about perfection. If you manage to exercise only four out of seven days this week, hey, four is better than three! If you don’t feel up for a twentyish-minute workout today, get out there for ten. Sometimes a ten-minute walk or run or swim will turn into twenty or longer because it feels so great—you won’t want to stop once you start moving. Other times, it’ll just be ten minutes, and that’s cool, too. It’s better than zero, and you still get an energy boost.3 Plus, the simple act of putting on your workout gear and getting out there will strengthen the habit, making it easier to motivate yourself for longer workouts in the future.

How are us normal people supposed to feel? Does exercise count only if we’re training for a quadruple triathlon or pulling an eighteen-wheeler by a chain clamped between our teeth? The answer is no. Wish those ultramarathoners the best, then ignore them. Go small and go every day—or as close to every day as possible.

When I couldn’t (or shouldn’t) play basketball—which was most days—I’d run, and when I couldn’t run, heck, I’d take a walk.

When I couldn’t (or shouldn’t) play basketball—which was most days—I’d run, and when I couldn’t run, heck, I’d take a walk. My anecdotal experience matches the science. I feel better on days when I exercise a little: less stressed, more energetic, and generally happier. And unlike the heroic efforts, this right-size everyday exercise routine is sustainable. Running or walking became a real habit—eventually, it kind of went on autopilot. I still play basketball once in a while, but it’s no longer the only exercise that counts. And by giving myself permission to do just a little every day, I’m a lot happier.

62. Pound the Pavement

Most of us can get wherever we need to go by car, bus, or train, and by making it so easy not to walk, this default robs us of a great opportunity to energize.

Most of us can get wherever we need to go by car, bus, or train, and by making it so easy not to walk, this default robs us of a great opportunity to energize. To put it in technical terms, walking is really, really darned good for you. Reports from Harvard and the Mayo Clinic (among others) show that walking helps you lose weight, avoid heart disease, reduce the risk of cancer, lower blood pressure, strengthen bones, and improve your mood through the release of painkilling endorphins.

And walking helps make time you can use to think, daydream, or meditate.

A daily walk doesn’t have to be “one more thing to do.” Try substituting walking for your usual mode of transportation. If the distance is too far, maybe you can walk part of the way. Jump off the bus or train one stop early and make the rest of the journey on foot.

A daily walk doesn’t have to be “one more thing to do.” Try substituting walking for your usual mode of transportation. If the distance is too far, maybe you can walk part of the way. Jump off the bus or train one stop early and make the rest of the journey on foot. Next time you drive somewhere with a big parking lot, skip the search for the perfect spot and park far away. If you change the default from “ride when possible” to “walk when possible,” you’ll see opportunities everywhere.

As walking became my routine, I noticed something surprising: I felt like I had more time when I walked to work. Technically, walking took longer than riding or driving, but it didn’t feel that way, because walking created time I could use for thinking or mentally working on my Highlight.

63. Inconvenience Yourself

You just have to be willing to reset your default from “convenient” to “energizing,” like this: 1.

You just have to be willing to reset your default from “convenient” to “energizing,” like this: 1. Cook Dinner

2. Take the Stairs

3. Use a Suitcase Without Wheels

Remember, nobody has to use every tactic. Not even us.

64. Squeeze in a Super Short Workout

In high-intensity interval training—or, as we call it, a “super short workout”—you complete a series of brief but intense moves. You can choose body weight exercises such as push-ups, pull-ups, and squats. You can sprint. You can lift weights. And you can finish a proper workout in as little as five or ten minutes.

The 7 Minute Workout

The 7 Minute Workout Based on a 2013 article in the American College of Sports Medicine’s Health & Fitness Journal and popularized by the New York Times, the 7 Minute Workout combines twelve simple, fast, scientifically proven exercises into a routine that lasts only, yep, seven minutes (thirty-second bursts with ten seconds of rest in between).

JZ’s 3×3 Workout Or you could be like JZ and go even simpler. Three times a week, complete the following three steps: As many push-ups as possible in one set, then rest one minute As many squats as possible in one set, then rest one minute As many lifts (pull-ups, curls, whatever) as possible in one set, then rest one minute

Eat Real Food

Eating real food—in other words, nonprocessed ingredients Urk would recognize, such as plants, nuts, fish, and meat—made a huge difference in our energy levels.

66. Central Park Your Plate

One simple technique to keep meals light and energizing is to put salad on your plate first, then add everything else around

One simple technique to keep meals light and energizing is to put salad on your plate first, then add everything else around it.

The point is that just because we can eat all the time, that doesn’t mean we should. Even though we’re lucky enough to live in a world of abundant food, our bodies are still the same as Urk’s, evolved to survive and thrive in a world where food was scarce.

67. Stay Hungry

The point is that just because we can eat all the time, that doesn’t mean we should. Even though we’re lucky enough to live in a world of abundant food, our bodies are still the same as Urk’s, evolved to survive and thrive in a world where food was scarce. Intermittent fasting has become a bit of a fad, but there are lots of reasons to try it beyond the endorsements of Beyoncé and Benedict Cumberbatch. Food tastes better when you’re hungry, and there are some great health benefits from fasting: cardiovascular fitness, longevity, muscle development, and maybe even reduced cancer risk.

The point is that just because we can eat all the time, that doesn’t mean we should. Even though we’re lucky enough to live in a world of abundant food, our bodies are still the same as Urk’s, evolved to survive and thrive in a world where food was scarce. Intermittent fasting has become a bit of a fad, but there are lots of reasons to try it beyond the endorsements of Beyoncé and Benedict Cumberbatch. Food tastes better when you’re hungry, and there are some great health benefits from fasting: cardiovascular fitness, longevity, muscle development, and maybe even reduced cancer risk. But when it comes to energizing and making time, one benefit tops them all: Fasting (to a point) makes your mind clear and your brain sharp, which is great for staying focused on your priorities. I’ve been practicing intermittent fasting—which is just a fancy name for “not eating sometimes”—for a couple of years. At first, the hunger was distracting. But after a few attempts, I got used to how it felt to be hungry, and I found it allowed me to tap into a new reserve of mental energy.5

68. Snack Like a Toddler

So—unlike JZ, who avoids snacking—I think regular snacks are a good thing. In fact, I’m a bit of a snack fanatic. I always carry a couple of Kind granola bars in my backpack in case of a snackmergency.

So—unlike JZ, who avoids snacking—I think regular snacks are a good thing. In fact, I’m a bit of a snack fanatic. I always carry a couple of Kind granola bars in my backpack in case of a snackmergency. I even modified our design sprint schedule to make time for snack breaks.

69. Go on the Dark Chocolate Plan

Dark chocolate has way less sugar than most other treats, so you’ll get less of a crash. Many studies7 suggest that dark chocolate even has health benefits. And because it’s rich and delicious, you won’t have to eat as much to satisfy your craving. In short, dark chocolate is freaking awesome and you should have it more often.

Optimize Caffeine

To the brain, caffeine molecules look a lot like a molecule called adenosine, whose job is to tell the brain to slow down and feel sleepy or groggy. Adenosine is helpful in the evening as you get ready for bed. But when adenosine makes us sleepy in the morning or afternoon, we usually reach for caffeine. When caffeine shows up, the brain says, “Hey good-lookin’!” and the caffeine binds to the receptors where the adenosine is supposed to go. The adenosine is left to just float around, and as a result, the brain doesn’t get the sleepy signal.

To the brain, caffeine molecules look a lot like a molecule called adenosine, whose job is to tell the brain to slow down and feel sleepy or groggy. Adenosine is helpful in the evening as you get ready for bed. But when adenosine makes us sleepy in the morning or afternoon, we usually reach for caffeine. When caffeine shows up, the brain says, “Hey good-lookin’!” and the caffeine binds to the receptors where the adenosine is supposed to go. The adenosine is left to just float around, and as a result, the brain doesn’t get the sleepy signal. What’s interesting in this (at least to us) is that caffeine doesn’t technically give you an energy boost; instead, it blocks you from having an energy dip caused by adenosine-induced sleepiness. But once the caffeine wears off, all that adenosine is still hanging around, ready to pounce.

To the brain, caffeine molecules look a lot like a molecule called adenosine, whose job is to tell the brain to slow down and feel sleepy or groggy. Adenosine is helpful in the evening as you get ready for bed. But when adenosine makes us sleepy in the morning or afternoon, we usually reach for caffeine. When caffeine shows up, the brain says, “Hey good-lookin’!” and the caffeine binds to the receptors where the adenosine is supposed to go. The adenosine is left to just float around, and as a result, the brain doesn’t get the sleepy signal. What’s interesting in this (at least to us) is that caffeine doesn’t technically give you an energy boost; instead, it blocks you from having an energy dip caused by adenosine-induced sleepiness. But once the caffeine wears off, all that adenosine is still hanging around, ready to pounce. If you don’t recaffeinate, you crash. And over time, your body adjusts to more and more caffeine by producing more and more adenosine to compensate.

To the brain, caffeine molecules look a lot like a molecule called adenosine, whose job is to tell the brain to slow down and feel sleepy or groggy. Adenosine is helpful in the evening as you get ready for bed. But when adenosine makes us sleepy in the morning or afternoon, we usually reach for caffeine. When caffeine shows up, the brain says, “Hey good-lookin’!” and the caffeine binds to the receptors where the adenosine is supposed to go. The adenosine is left to just float around, and as a result, the brain doesn’t get the sleepy signal. What’s interesting in this (at least to us) is that caffeine doesn’t technically give you an energy boost; instead, it blocks you from having an energy dip caused by adenosine-induced sleepiness. But once the caffeine wears off, all that adenosine is still hanging around, ready to pounce. If you don’t recaffeinate, you crash. And over time, your body adjusts to more and more caffeine by producing more and more adenosine to compensate. This is why, if you normally drink lots of caffeine, you probably feel extra

To the brain, caffeine molecules look a lot like a molecule called adenosine, whose job is to tell the brain to slow down and feel sleepy or groggy. Adenosine is helpful in the evening as you get ready for bed. But when adenosine makes us sleepy in the morning or afternoon, we usually reach for caffeine. When caffeine shows up, the brain says, “Hey good-lookin’!” and the caffeine binds to the receptors where the adenosine is supposed to go. The adenosine is left to just float around, and as a result, the brain doesn’t get the sleepy signal. What’s interesting in this (at least to us) is that caffeine doesn’t technically give you an energy boost; instead, it blocks you from having an energy dip caused by adenosine-induced sleepiness. But once the caffeine wears off, all that adenosine is still hanging around, ready to pounce. If you don’t recaffeinate, you crash. And over time, your body adjusts to more and more caffeine by producing more and more adenosine to compensate. This is why, if you normally drink lots of caffeine, you probably feel extra groggy and headachy when you don’t have it.

Wake up without caffeine (in other words, get out of bed, eat breakfast, and start the day without any coffee). Have the first cup between 9:30 and 10:30 a.m. Have the last cup between 1:30 and 2:30 p.m. That’s it.

Wake up without caffeine (in other words, get out of bed, eat breakfast, and start the day without any coffee). Have the first cup between 9:30 and 10:30 a.m. Have the last cup between 1:30 and 2:30 p.m.

He cautioned us that there is no one-size-fits-all formula. Every person processes and reacts to caffeine in a slightly different way, depending on metabolism, body size, tolerance, and even DNA.

70. Wake Up Before You Caffeinate

70. Wake Up Before You Caffeinate In the morning, your body naturally produces lots of cortisol, a hormone that helps you wake up. When cortisol is high, caffeine doesn’t do much for you (except for temporarily relieving your caffeine addiction symptoms). For most folks, cortisol is highest between 8 a.m. and 9 a.m., so for ideal morning energy, experiment with having that first cup of coffee at 9:30 a.m.

71. Caffeinate Before You Crash

71. Caffeinate Before You Crash The tricky thing about caffeine is that if you wait to drink it until you get tired, it’s too late: The adenosine has already hooked up with your brain, and it’s hard to shake the lethargy.

Instead, think about when your energy regularly dips—for most of us, it’s after lunch—and have coffee (or your caffeinated beverage of choice) thirty minutes beforehand. Or, as an alternative…

72. Take a Caffeine Nap

72. Take a Caffeine Nap One slightly complicated but high-yield way to take advantage of caffeine mechanics is to wait till you get tired, drink some caffeine, then immediately take a fifteen-minute nap.

72. Take a Caffeine Nap One slightly complicated but high-yield way to take advantage of caffeine mechanics is to wait till you get tired, drink some caffeine, then immediately take a fifteen-minute nap. The caffeine takes a while to be absorbed into your bloodstream and reach the brain. During your light sleep, the brain clears out the adenosine. When you wake up, the receptors are clear and the caffeine has just shown up. You’re fresh, recharged, and ready to go. Studies have shown that caffeine naps improve cognitive and memory performance more than coffee or a nap alone does.10 JZ I used caffeine naps for an afternoon boost while writing Sprint.

72. Take a Caffeine Nap One slightly complicated but high-yield way to take advantage of caffeine mechanics is to wait till you get tired, drink some caffeine, then immediately take a fifteen-minute nap. The caffeine takes a while to be absorbed into your bloodstream and reach the brain. During your light sleep, the brain clears out the adenosine. When you wake up, the receptors are clear and the caffeine has just shown up. You’re fresh, recharged, and ready to go. Studies have shown that caffeine naps improve cognitive and memory performance more than coffee or a nap alone does.10

73. Maintain Altitude with Green Tea

73. Maintain Altitude with Green Tea To keep a steady energy level throughout the day, try replacing high doses of caffeine (such as a giant cup of brewed coffee) with more frequent low doses. Green tea is a great option. The easiest and cheapest way to run this experiment is to buy a box of green tea bags and try substituting two or three cups of tea for every cup of coffee you’d normally have.

73. Maintain Altitude with Green Tea To keep a steady energy level throughout the day, try replacing high doses of caffeine (such as a giant cup of brewed coffee) with more frequent low doses. Green tea is a great option. The easiest and cheapest way to run this experiment is to buy a box of green tea bags and try substituting two or three cups of tea for every cup of coffee you’d normally have. This keeps your energy level more consistent and steady throughout the day, avoiding the energy peaks and valleys you get from something super caffeinated like coffee.

What most people (including us before Camille explained it to Jake) don’t realize is that the half-life of caffeine is five to six hours. So if the average person has a coffee at 4 p.m., half the caffeine is out of the bloodstream by 9 or 10 p.m., but the other half is still around.

What most people (including us before Camille explained it to Jake) don’t realize is that the half-life of caffeine is five to six hours. So if the average person has a coffee at 4 p.m., half the caffeine is out of the bloodstream by 9 or 10 p.m., but the other half is still around. The upshot is that at least some caffeine is blocking at least some adenosine receptors for many hours after you have caffeine and very possibly interfering with your sleep and in turn the next day’s energy.

76. Disconnect Sugar It’s no secret that many caffeinated drinks are also very sugary: soft drinks such as Coke and Pepsi and sweetened drinks like Snapple teas and Starbucks mochas, not to mention turbocharged energy drinks such as Red Bull, Macho Buzz, and Psycho Juice.

We’re realists, and we won’t tell you to cut sugar out of your diet entirely (we sure haven’t). But we do suggest you consider separating the caffeine from the sweets.

Go Off the Grid

Studies on shinrin-yoku show that even brief exposure to a forest lowers stress, heart rate, and blood pressure.

When walking through nature, you’re freed from having to direct your attention, as there are few challenges to navigate (like crowded street crossings), and experience enough interesting stimuli to keep your mind sufficiently occupied to avoid the need to actively aim your attention. This state allows your directed attention resources time to replenish.

78. Trick Yourself into Meditating

The benefits of meditation are well documented. It reduces stress. It increases happiness. It recharges your brain and boosts focus. But there are problems. Meditation is difficult, and you might feel a little silly doing it. We get it. We still feel embarrassed when we talk about meditation. In fact, we are embarrassed right now as we type these words.

The benefits of meditation are well documented. It reduces stress. It increases happiness. It recharges your brain and boosts focus. But there are problems. Meditation is difficult, and you might feel a little silly doing it. We get it. We still feel embarrassed when we talk about meditation. In fact, we are embarrassed right now as we type these words. But meditation is nothing to be ashamed of. Meditation is just a breather for your brain. For human beings, thinking is the default position. Most of the time this is a good thing. But constant thinking means your brain never gets rest. When you meditate, instead of passively going along with the thoughts, you stay quiet and notice the thoughts, and that slows them down and gives your brain a break.

In fact, the effects of meditation look a lot like the effects of exercise. Studies show that meditation increases working memory and the ability to maintain focus.

In fact, the effects of meditation look a lot like the effects of exercise. Studies show that meditation increases working memory and the ability to maintain focus.12 Meditation even makes parts of the brain thicker and stronger, just as exercise builds muscle.

We also recognize that finding the time to stop everything you’re doing to sit and notice your thoughts is quite difficult when you’ve got a million things to do. But the energy, focus, and mental calm you get out of it can actually help you make time to get those things done. So here’s our meditation advice: We’re not even gonna try to tell you how you should meditate. We’re not experts—but your smartphone is. To get started, use a guided meditation app. (See Jake’s story on this page and find our app recommendations on maketimebook.com.) Aim low. Even a three-minute session can increase your energy. Ten minutes is awesome. You don’t have to sit in the lotus position. Try guided meditation while riding the bus, lying down, walking, running, or even eating.

We also recognize that finding the time to stop everything you’re doing to sit and notice your thoughts is quite difficult when you’ve got a million things to do. But the energy, focus, and mental calm you get out of it can actually help you make time to get those things done. So here’s our meditation advice: We’re not even gonna try to tell you how you should meditate. We’re not experts—but your smartphone is. To get started, use a guided meditation app. (See Jake’s story on this page and find our app recommendations on maketimebook.com.) Aim low. Even a three-minute session can increase your energy. Ten minutes is awesome. You don’t have to sit in the lotus position. Try guided meditation while riding the bus, lying down, walking, running, or even eating. If the word meditation feels uncomfortable to you, just call it something else. Try “quiet time,” “resting,” “pausing,” “taking a break,” or “doing a Headspace” (or whatever app you use). Some people say meditation counts only if you do it unassisted for long periods. Those people are jerks. If it works for you and you’re happy, you can keep doing short sessions of guided meditation forever.

79. Leave Your Headphones at Home

But if you put on headphones every time you work, walk, exercise, or commute, your brain never gets any quiet. Even an album you’ve listened to a million times still creates a bit of mental work. Your music, podcast, or audiobook prevents boredom, but boredom creates space for thinking and focus

80. Take Real Breaks

Instead, try to take breaks without screens: Gaze out the window (it’s good for your eyes), go for a walk (it’s good for your mind and body), grab a snack (it’s good for your energy if you’re hungry), or talk to someone (it’s usually good for your mood unless you talk to a jerk).

Make It Personal

many of those conversations were meaningful? It’s a cruel irony of modern life that we’re surrounded by people yet more isolated than ever.

It’s a cruel irony of modern life that we’re surrounded by people yet more isolated than ever.

82. Eat Without Screens When you eat without screens, you hit three of our five Energize principles at once. You’re less likely to mindlessly shovel unhealthy food in your mouth, you’re more likely to have an energizing face-to-face conversation with another human, and you’re creating space in your day to give your brain a rest from its constant busyness. And all this while doing something you have to do anyway!

every evening, our family of four sits down to eat together. No TV, no phones, no iPads. Sure, this habit has cost me some familiarity with pop culture, but I wouldn’t trade the extra hours it’s given me with my wife and sons for anything.

Sleep in a Cave

83. Make Your Bedroom a Bed Room

When you look at social media, email, or the news before bed, you sabotage this process. Instead of winding down, you’re revving your brain up. An annoying email or distressing news story can make your mind race and keep you awake for hours.

When you look at social media, email, or the news before bed, you sabotage this process. Instead of winding down, you’re revving your brain up. An annoying email or distressing news story can make your mind race and keep you awake for hours. If you want to improve your sleep, keep the phone out of your bedroom—at all times. And don’t stop there. Remove all electronic devices to transform your bedroom into a true sanctuary for sleep.

Reading in bed is a wonderful alternative, but paper books or magazines are best. A Kindle is okay, too, because it’s not loaded with apps and other distractions; just make sure to turn off the bright white backlight.

Reading in bed is a wonderful alternative, but paper books or magazines are best. A Kindle is okay, too, because

Reading in bed is a wonderful alternative, but paper books or magazines are best. A Kindle is okay, too, because it’s not loaded with apps and other distractions;

84. Fake the Sunset

When we see bright light, our brains think, “It’s morning. Time to wake up!”

But for modern humans, this poses a problem. Between our screens and our lightbulbs, we’re simulating daylight right up until we climb into bed. It’s as though we’re telling our brains, “It’s day, it’s day, it’s day, it’s day—WHOA, IT’S NIGHT, GO TO BED.”

When JZ was trying to become a morning person, he discovered that he needed a bigger strategy. He needed to fake the sunset. Here’s how to do it: Starting when you eat dinner or a few hours before your ideal bedtime, turn down the lights in your home. Switch off bright overhead lights. Instead, use dim table or side lamps. For bonus points, light candles at the dinner table.

When JZ was trying to become a morning person, he discovered that he needed a bigger strategy. He needed to fake the sunset. Here’s how to do it: Starting when you eat dinner or a few hours before your ideal bedtime, turn down the lights in your home. Switch off bright overhead lights. Instead, use dim table or side lamps. For bonus points, light candles at the dinner table. Turn on your phone, computer, or TV’s “night mode.” These features shift screen colors from blue to red and orange. Instead of looking at a bright sky, it’s like sitting around a campfire. When you go to bed, kick all devices out of the room (see #83). If sunlight or streetlight is still sneaking into your bedroom, try a simple sleep mask over your eyes. Yes, you will feel and look

When JZ was trying to become a morning person, he discovered that he needed a bigger strategy. He needed to fake the sunset. Here’s how to do it: Starting when you eat dinner or a few hours before your ideal bedtime, turn down the lights in your home. Switch off bright overhead lights. Instead, use dim table or side lamps. For bonus points, light candles at the dinner table. Turn on your phone, computer, or TV’s “night mode.” These features shift screen colors from blue to red and orange. Instead of looking at a bright sky, it’s like sitting around a campfire. When you go to bed, kick all devices out of the room (see #83). If sunlight or streetlight is still sneaking into your bedroom, try a simple sleep mask over your eyes. Yes, you will feel and look a little silly, but they work.

85. Sneak a Nap

85. Sneak a Nap Napping makes you smarter. Seriously. Lots of studies14 show that napping improves alertness and cognitive performance in the afternoon. As usual, we’ve tested the science ourselves.

You don’t even have to fall asleep. Just lying down and resting for ten to twenty minutes can be a great way to recharge.

You don’t even have to fall asleep. Just lying down and resting for ten to twenty minutes can be a great way to recharge. But the truth is that it’s really hard to take a nap if you work in an office. Even at offices with fancy nap pods (we’ve worked in them), most people don’t feel like they have time to nap, and let’s face it, pod or no pod, it can still feel very awkward to sleep at work. If you can’t sleep on the job, consider napping at home.

86. Don’t Jet-Lag Yourself

Sometimes, despite our best efforts, we fall behind on sleep. We have a busy week, an ill-timed flight, or some stress or worry that keeps us up at night, and we find ourselves with that all too familiar feeling of being overtired.

“Sleep debt” is a real thing, and it’s bad news for your health, wellness, and ability to focus. But one Saturday of sleeping until noon—glorious as that is—won’t do much to pay off your debt.

“Sleep debt” is a real thing, and it’s bad news for your health, wellness, and ability to focus. But one Saturday of sleeping until noon—glorious as that is—won’t do much to pay off your debt. Instead, you need to chip away at it, using the tactics in this chapter to help you catch up by sleeping well in day-by-day installments. So to keep your battery charged, keep that alarm set to the same time

“Sleep debt” is a real thing, and it’s bad news for your health, wellness, and ability to focus. But one Saturday of sleeping until noon—glorious as that is—won’t do much to pay off your debt. Instead, you need to chip away at it, using the tactics in this chapter to help you catch up by sleeping well in day-by-day installments. So to keep your battery charged, keep that alarm set to the same time every day whether it’s a weekday, weekend, or holiday.

87. Put On Your Own Oxygen Mask First

On airplanes, they tell you to put on your own mask before assisting other passengers. The rationale is that if the cabin pressure drops (let’s not think about that too much), everybody will need oxygen. But if you pass out while trying to help someone…well, that isn’t very helpful, is it? It may be heroic, but it’s not wise.

On airplanes, they tell you to put on your own mask before assisting other passengers. The rationale is that if the cabin pressure drops (let’s not think about that too much), everybody will need oxygen. But if you pass out while trying to help someone…well, that isn’t very helpful, is it? It may be heroic, but it’s not wise. A newborn baby is kind of like a loss of cabin pressure, and if you don’t take care of yourself (at least a little), you can’t be a great caretaker. That means you need to maximize your energy by eating as well as you can and making the most of whatever sleep you can get.

On airplanes, they tell you to put on your own mask before assisting other passengers. The rationale is that if the cabin pressure drops (let’s not think about that too much), everybody will need oxygen. But if you pass out while trying to help someone…well, that isn’t very helpful, is it? It may be heroic, but it’s not wise. A newborn baby is kind of like a loss of cabin pressure, and if you don’t take care of yourself (at least a little), you can’t be a great caretaker. That means you need to maximize your energy by eating as well as you can and making the most of whatever sleep you can get. You’ve got to find a way to take little breaks and maintain your sanity.

Science and everyday life cannot and should not be separated. —ROSALIND FRANKLIN

You might boil Make Time down to three hypotheses:

You might boil Make Time down to three hypotheses: The Highlight hypothesis If you set a single intention at the start of each day, we predict you’ll be more satisfied, joyful, and effective. The Laser hypothesis If you create barriers around the Busy Bandwagon and the Infinity Pools, we predict you’ll focus your attention like a laser beam. The Energize hypothesis If you live a little more like a prehistoric human, we predict you’ll enhance your mental and physical energy.

Quite often you’ll find that even if lots of things didn’t go your way, your hard work of making time still paid off with a moment you’re grateful for. When that happens, the feeling of gratitude becomes a powerful incentive to do the steps again tomorrow.

We also recommend setting recurring reminders on your phone to help reinforce your new Make Time habits.

Do not ask yourself what the world needs. Ask yourself what makes you come alive, and then go do that. Because what the world needs is people who have come alive. —HOWARD THURMAN

We each spent years in Silicon Valley, where one of the favorite business terms is pivot. In startup-speak, a pivot is when a company starts out doing one thing but realizes that a related (or sometimes unrelated) idea is more promising. If they have enough confidence (and funding), they’ll pivot to the new direction.

I began using the tactics in this book to be more efficient at work, but as time went by, I realized I didn’t want to use my increased energy and focus to climb the corporate ladder. Instead, a new priority emerged: sailing. The more time I invested in sailing, the more satisfaction I got back. But unlike work, the satisfaction from sailing wasn’t tied to external rewards; it was an intrinsic motivation that came from learning hands-on skills, seeing the world from a different perspective, and finding joy in the process.

Getting Things Done by David Allen