#138 - Free to Focus (Chp 3 - Rejuvenate: Reenergize Your Mind and Body)

Chapter 3 – Rejuvenate: Reenergize Your Mind and Body Time is fixed, but energy can flex. There's an inverse relationship between productivity and time. The more hours you work, the less productive you'll be. The 7 practices to renew energy: Sleep. 7-10 hours per night (add a 30-min nap if needed). Turn off screens an hour before bedtime, add blackout shades, lower the room temperature, and use white noise. Eat. Eat natural foods such as vegetables, fruits, nuts, and meats. Be mindful when eating out. Stick with water as much as possible. Move. Exercise itself is an energizer. Physical activity primes our brains to operate at a higher level. Connect. Some people charge you up while others drain you. Be intentional about connections by conducting a social audit. Play. If you want to stay sharp, you need regular injections of recreation, exercise, and outright play into your busy schedule. Reflect. Strive to make time for reflection every day, either by reading, journaling, introspection, meditation, prayer, or worship. Unplug. Create rules to help you disconnect during nights, weekends, and vacations.