morning mindhacks: how to get sh*t done in the am. a psychologist's guide

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Morning Mindhacks Patrycja Slawuta, M.A, PhD(c) SelfHackathon.com @Patrycja_NYC How to Get Sh*t Done in the AM A Psychologist’s Guide

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Morning Mindhacks

Patrycja Slawuta, M.A, PhD(c)

SelfHackathon.com

@Patrycja_NYC

How to Get Sh*t Done in the AM

A Psychologist’s Guide

Who am I?

@Patrycja_NY

C

What do you want to hack?

• Evening

• Sleep

• Wake Up

• Morning

@Patrycja_NY

C

Evening

• No grey zones

• End of the day rituals

• Grateful ~ happiness

• 3 major questions:

• What accomplished?

• What learned?

• What can be done better?

@Patrycja_NY

C

Evening

• Alpha brain waves

• Clear mind

• Set goals

• Ask questions

• Dream Big

@Patrycja_NY

C

Sleep

• Sleep hygiene

• 7.2 hrs ~ 7hr 12 min

• Sleep debt

• 20/30 min shortage makes a difference

• Affects: IQ, memory, mood,

• obesity, metabolism

@Patrycja_NY

C

Going upstream

• Setting up conditions for success

• de-railing (blue light)

• up-railing (morning ritual)

@Patrycja_NY

C

Time management

• Self | Energy Management

• Circadian Rhythms

@Patrycja_NY

C

Wake up• Rituals & Habits

@Patrycja_NY

C

Best morning rituals

• Miracle Morning:

• Meditate

• Exercise

• Read

• Write

@Patrycja_NY

C

Best morning rituals

• Willpower: Dan Ariely - 2hrs

• Music = brain stimulation

• Exercise = antidepressant

• Start with ONE

@Patrycja_NY

C

The Scientific 7-Minute Workout

+ bilateral

movements

@Patrycja_NY

C

Morning• Start with WHY?

• Emotion > motivating that goals

• Eat that frog - the willpower effect

• URGENCY + timeframe

• Prioritize | Visualize

• 3 MITs

• Ship it

• The science of little wins

@Patrycja_NY

C

Wired for distraction

• Focus time : 45 min

• ADHD: 25 min

• Pomodoro Method

• Intention

• The War of Art

@Patrycja_NY

C

Make Epic Sh*t Happen

@Patrycja_NY

C

Thank you!

• To learn more:

• www.SelfHackathon.com

• www.PatrycjaSlawuta.com

• Upcoming SefHackathons:

• Hacking Nonverbal

• Hacking Time

• Hacking Change