0:00

Have you ever driven over an hour

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to see one specialist in your insurance

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for one.

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Welcome to the productivity show, a

0:53

podcast where we believe that you can

0:55

get the important things done without having

0:57

to sacrifice your health, family, and things

1:00

that matter to you. My name is

1:02

Tam Fam. I'm the founder and CEO

1:04

of Asian Efficiency, where we help people

1:07

become more productive at work and

1:09

in life. Today is another Wisdom Wednesday

1:11

episode, where you are going to get

1:13

actual productivity advice in less

1:15

than 10 minutes. A few years

1:18

ago, I was overwhelmed by the

1:20

projects. the to-do list, the notes, the meeting

1:22

notes, everything else that I needed to

1:24

deal with, and I had a hard time

1:26

keeping up with everything. So when it came

1:29

towards the end of the day,

1:31

I had a hard time disconnecting from

1:33

work, getting quality sleep, feeling like I

1:35

was energized in the morning, and it

1:37

was all because I was just so

1:39

overwhelmed and I had a hard time

1:42

disconnecting. So this is when I started

1:44

to look into a solution. Why, one,

1:46

I couldn't get great sleep. but then also

1:48

too why I was always feeling so tired

1:50

and sluggish in the morning. And what

1:52

I've discovered along the way is that

1:55

I was missing really important habit in

1:57

my life. And this is what I

1:59

call the shutdown. ritual. It's a relatively

2:01

simple routine that you can introduce at

2:03

the end of the day to help

2:06

you get better sleep, feeling more relaxed,

2:08

feeling energetic when you wake up, and

2:10

then also making sure you get enough

2:12

sleep as well. So what is a

2:15

shutdown ritual? So think of it as

2:17

like a wind-down routine at the end

2:19

of the day to help you transition

2:21

going from, okay, I just did a

2:24

lot of work today to, okay, I

2:26

need to relax right now and get

2:28

ready for bed, so I have a

2:30

great night of sleep. and get eight

2:33

hours of productivity the next day. So

2:35

imagine investing 90 minutes at the end

2:37

of the day to get eight hours

2:40

of productivity the next day. That is

2:42

the power and benefit of having a

2:44

shutdown ritual. So inside of our 25x

2:46

productivity system, there are multiple steps that

2:49

we teach our clients to introduce a

2:51

shutdown ritual. However, I'm going to give

2:53

you three of the most powerful steps

2:55

here right now. So step number one

2:58

for the shutdown ritual is to make

3:00

sure you have no screens. the last

3:02

90 minutes of your day. So that

3:04

means if you're going to bed at

3:07

midnight from 1030 onwards, no laptop, no

3:09

phone, no computer, nothing like that, no

3:11

TV at all at the end of

3:13

the day. And the reason for that

3:16

is when we have screens emitting oldest

3:18

light, it tells our brain not to

3:20

produce any melatonin, which is the hormone

3:23

we need to fall asleep. Whenever there's

3:25

light, our body stops producing melatonin. However,

3:27

when it's dark, and there's absence of

3:29

light, our body starts to produce melatonin

3:32

which helps a body and brain transition

3:34

going from hate. I just did all

3:36

this work to now to winding down

3:38

relaxing at the end of the night

3:41

and getting ready for bed. And this

3:43

process of melatonin production is very important

3:45

for us to be able to get

3:47

good quality sleep and transition into sleep

3:50

as well. That's why it's so important

3:52

that you have no light at the

3:54

last 90 minutes of your day. What

3:57

was the last time you needed

4:00

to go to a doctor? but

4:02

you pushed it off, made the

4:04

excuse, I'm too busy, or I

4:07

don't know which doctor to go

4:09

to, or eh, it'll heal on

4:11

its own. I think we've all

4:13

been there. Booking a doctor appointment

4:16

can just feel so daunting. But

4:18

thanks to ZocDoc, there's no reason

4:20

to delay. They make it so

4:22

easy to find and book a

4:25

doctor who's right for you. ZocDoc

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is a free app and website

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where you can search and compare

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high quality in network doctors and...

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Click to Inslee book an appointment.

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We're talking about booking in-network appointments

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to dental health, primary care to

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filter for doctors who take your

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insurance or are located nearby are

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a good fit for any medical

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need you may have and are

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highly rated by verified patients. Once

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you find the right doctor, you

5:01

can see the actual appointment openings,

5:04

choose a time slot that works

5:06

for you, and click to instantly

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book a visit. Appointments made through

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ZockDock also happen fast, typically within

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just 24 to 72 hours of

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booking. You can even score same

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day appointments. ZockDock is going to

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be my go-to when I need

5:22

to find a doctor locally. It's

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so easy. Stop putting off those

5:26

doctors appointments and go to zockdock.com/TPS.com/TPS.

5:29

to find an instantly book a

5:31

top-rated doctor today. That is zocdoc.com/TPS.

5:33

zock.com/TPS. Step number two for the

5:36

shutdown ritual is to make sure that you

5:38

plan your next day. I want to make

5:40

sure that when you go to bed you

5:42

already know what you're going to be doing

5:44

the next day. There's a couple benefits to

5:46

this. One, I found that if you know

5:48

what you have going on the next day,

5:51

your brain kind of like starts solving problems

5:53

and start visioning... what you can do to

5:55

solve those issues and challenges and to-do lists

5:57

that you have written down for tomorrow. The

5:59

other benefit is that when you start waking

6:01

up and start getting ready for the day,

6:03

you already know what you need to do.

6:05

There's no more decision fatigue or trying to

6:08

figure out what you need to do. There's

6:10

no more decision fatigue or trying to figure

6:12

out what you need to do. It's already

6:14

been done before you went to-do lists and

6:16

stuff like that. on my phone or on

6:18

my computer, how do I address this? Well

6:20

if that's you, I recommend that you plan

6:22

your day before you enter the last 90

6:25

minutes of your day with no screens. So

6:27

if you have your stuff digitally, try to

6:29

make sure you do this step then prior

6:31

to that. If you don't have any digital

6:33

apps, just use pen and paper and you'll

6:35

be good to go. Step number three of

6:37

the shutdown ritual is to introduce a journaling

6:39

routine. This is so important when you're somebody

6:42

who has a lot of stuff going on

6:44

in their life. you have a hard time

6:46

disconnecting at the end of the day. Have

6:48

you ever tried to go to bed early,

6:50

like an hour earlier, and you lay down

6:52

in bed, and your mind is just going

6:54

100 miles an hour, and you can't fall

6:56

asleep sooner? That's because your brain is still

6:59

processing everything that has been happening that day.

7:01

One way to help your brain process things

7:03

a little faster is by journaling. By externalizing

7:05

the thoughts that you have, by writing it

7:07

down, making sure that you don't try to

7:09

store it in your memory or in your

7:11

memory or in your memory or in your

7:13

brain, you help your brain process things a

7:16

lot faster. And this is one of the

7:18

reasons I recommend that people journal at the

7:20

end of the day so that you help

7:22

yourself transition going from, hey I'm still processing

7:24

and doing a lot of work, to going

7:26

into this transition where you now start to

7:28

relax and wind up, to going into this

7:30

transition where you now start to relax and

7:33

wind down and get ready for bed. So

7:35

there you have it, a three-step routine that

7:37

you can use for your shutdown ritual starting

7:39

tonight. the next day. If you enjoy this

7:41

episode, please share with your

7:43

friends and leave us

7:45

a positive review. That

7:47

really helps us. And

7:50

you can also find

7:52

us on YouTube find those

7:54

well. Just search for

7:56

show for the efficiency. You'll

7:58

find tons of clips

8:00

of us, of the

8:02

podcast of us there that

8:04

you can share and

8:07

consume as well. as Thank

8:09

you for joining us

8:11

on the productivity show.

8:13

If you find this

8:15

helpful show. If you you

8:17

want to dive deeper

8:19

into what we do

8:21

here deeper into go check

8:24

out our coaching program Go

8:26

check out our coaching program at.com. Thanks

8:28

again for listening and see you next time.

8:30

time.