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Downtime

016 – Timeshifting with Mickey Beyer-Clausen

 

Welcome to the show notes for Episode 016 of the Elite Road Warrior Podcast! This week we talk with Mickey Beyer-Clausen about combating jet lag while on business travel.

What You Will Learn In This Episode:

1:15 – Mickey’s bio

4:05 – How do you define jet lag?

4:20 – Reset your circadian clock to the newest timezone ASAP

5:12 – What are the consequences of jet lag?

6:10 – Jet lag is related to performance, productivity, and overall health.

8:10 – What is the science behind jet lag that we’ve all missed?

14:40 – Chronotypes

19:00 – Mickey’s typical schedule while traveling

22:50 What is time shifter and how does it work?

27:15 – Work on your jet lag to better CONNECT when returning home

33:20 – Future research on Circadian rhythm is important, and on its way!

Recover the time lost to nothingness #FightJetLag Share on XFirst discover: are you a morning or night person? #FightJetLag Share on XThe problem and the solution to the Circadian Clock = LIGHT Share on XWhen we fight jet lag we are better at CONNECTING with family at home. Share on X

Resources for today’s episode:

Road Warrior Assessment
Mickey Beyer-Clausen and Timeshifter

Elite Road Warrior Book

 

008 – The Importance of Sleep with Terry Cralle

Welcome to Episode 008 of The Elite Road Warrior Podcast Show Notes! In this episode, we talk with Terry Cralle about getting efficient sleep while on the road.

What You Will Learn In This Episode:

4:23 – Research shows business travelers are sleep deprived even before they leave on the trip.

6:08 – What is “sleep banking”?

8:06 – Our assumptions about the importance of sleep on the road are wrong

9:30 – Putting sleep on the front burner

11:45 – We don’t realize how impaired our performance is when we are sleep deprived.

14:00 – Elite Road Warrior Assessment Promo

15:10 – Historically we haven’t seen sleep as a biological necessity

15:39 – We hold up people who “don’t need sleep” on a high pedestal.

17:10 – If sleep is first, everything else falls into place.

22:35 – How do I improve my sleep before I increase my sleep?

25:23 – SLEEP KIT – What it is and why.

29:00 – Keep your nighttime ritual as constant as possible.

29:38 – The transition time between wake and sleep is essential.

32:06 – Exercise is the key to better sleep and productivity

34:13 – Next episode preview

There's more to sleep deprivation than "feeling sleepy". Share on XBetter Sleep = Better Performance! Share on XSleep is the foundation of health and wellness. Share on XImprove your sleep before you increase your sleep. Share on X

Links and resources for this episode:

Visit Terry Cralle’s website for information about her books and additional resources: http://www.terrycralle.com/

Road Warrior Assessment – What Level of Road Warrior Are You?

The Hidden Power of Downtime

Downtime. I’m sorry, can you repeat that word again? I thought you said downtime. You must be thinking of the wrong person.

It seems like a lofty concept to have downtime but there is a hidden power found deep within this small pocket of time that is vastly under-utilized.

I refer to this extended time as Downtime and is the third part of the Rest Phase in The Energy Cycle – Sleep / Breaks / Downtime.

 

We have to sleep but we don’t have to take breaks or downtime.

And I want to be clear out of the gate, Downtime is NOT a break.

Here’s the progression:
1. Breaks – Micro = Seconds / Mini = Minutes / Macro = many minutes (15-30) or chunks of time
2. Downtime = Hours
3. Sabbath = Half or Ideally Full Day

What is Downtime?

Official definition – a time of reduced activity or inactivity.

Read that again. a REDUCED activity or inactivity. Easy to say, difficult to actually implement.

But as you may know, I seem to make my own definitions, for example a break means: Move the Body / Rest the Mind.

My definition of Downtime:

Time to Be NOT to Be On

Most of us are always on. Always going. Always in Production Mode. Oh how I know, I’m the one usually cracking the whip to get more done!

Time to be means, well, we’re not on and can just be ourselves. Hair down and feet up. Human Beings not Human Doings.

Downtime is something you look forward to engaging in – a sense of anticipation.

Downtime is not a waste of time but planned time – not looking at what you’re losing or not getting done but what you’re gaining and how much more you’ll get done will make all the difference in the hidden power of downtime.

Ironically, Downtime takes time.

We need to plan that it will take a few minutes to begin to connect with downtime. Our minds are usually still fully engaged in the last task.

The Ultimate Goal of Downtime = Feeling Refreshed

This means the whole point of taking this chunk of time out of my schedule is I will feel refreshed. Now, doesn’t that sound more appealing? A worthy end game?

Downtime is also margin, the additional space in our lives that allows us to breathe. We’re good at over scheduling and sucking any possible space in our lives.

This means avoiding scheduling everything back to back. Adding margin lowers our stress and allows us to have a more natural rhythm to our day which ironically allows us to be more productive in the end.

Margins are intentional and don’t just happen. We need to implement this needed space into our schedule.

 

Why Don’t We Take Downtime?

1.  I don’t have the time especially extended time -this is easily the top reason cited on why we don’t take downtime. It requires a commitment to time.

2. Downtime feels unproductive – believe it or not, doing nothing is difficult especially to an over-achiever who is always used to doing something.

3. Downtime is a luxury I just can’t afford – maybe when I reach a certain level but certainly not now. This is my time to hustle not to kick back and relax.

4. Downtime feels lazy – it’s an unusual feeling to experience downtime especially when others are working and I’m just laying around doing n0thing.

5. We downplay the value of downtime -and this gets to the heart of the issue, we just don’t see the benefits or possibly never experienced the benefits of downtime

Question. When was the last time you had a half day off or Full day of work? (May have been a holiday) What did it feel like? Did you look forward to it? Benefit from it?

If we’re honest, we really enjoyed it. But it was almost forced upon us. Why not gain from this natural rhythm by adding downtime as part of our week?

 

What Do You Do During Downtime?

Well you don’t do…

  • Work – normal day job stuff
  • Things that feel like work – cleaning the house / bills / anything you dread

You do…

1. Escape from the Norm – we know the norm all too well but we must escape it and for an extended period of time to benefit from downtime

2. Play – huh? Seriously, play. Nothing beats that childlike time of not having a care in the world and enjoying recess or going outside just to play. It’s in you, I promise. Maybe hire one of your kids to show you how to do this gift in life again.

3. Rest – this may be the first area most of us need because we’re just plain tired. This is relaxing by slowing down to catching up on sleep. It could be in a form of a nap or just allowing our bodies to catch up with our minds.

4. Daydream– this means allowing your mind to roam free. Nothing specific to solve or work through but just think about whatever you want to think about (that is relaxing) and doesn’t feel like work. You will be amazed at some of the ideas that come out of daydreaming.

 

Ideas to Find Downtime.

1. Find an Interest – what would you like to learn? Play? What do or did you like to do that brought you joy? Stress release? Something you’re good at? – draw / paint / build / create / write. You have interests so rekindle them. Here’s a hint: when have you said “I’d love to do this if I had the time” and there’s your answer.

2. Find an Adventure – many of us are adventurous and may struggle just lying around the house. But an adventure? I’m all for it! Consider hiking, taking half or full day trip. How about something spur of the moment that all you needed was a block of time? Here’s your chance.

3. Find a Luxury – spoiling ourselves seems like an after thoughts but could be the perfect starting point for downtime. Schedule a massage, manicure, facial and just enjoy being pampered. See how you feel afterwards and you’ll have a completely different outlook on downtime.

4. Find a Rabbit Trail – what activity such as a book or TV show do you want or could get lost in? For my wife and I was the TV show, LOST. For me personally it was the show, Breaking Bad. There are rabbit trails out there you can just chase and see where it will take you.

5. Find an Activity – Date Night with a Spouse. Family Game or Movie Night. Attend a sporting event. All three are personal favorites.

Now, sometimes Downtime may need to be alone. You simply need to recharge by yourself. But other times, Downtime may need people you enjoy – spouse / family / friends.

The key is knowing what YOU need to feel refreshed and allows you time to be and not to be on.

 

Downtime Challenges.

Yet of course anything of value is going to have its challenges and downtime is nothing different. You must find the hidden power of downtime.

1. Challenging career / season – the reality is life has its winter seasons where life is simply challenging and difficult. But, if you know and accept the true benefit of downtime, you’ll schedule it in to actually make this season not only more bearable but productive and possibly enjoyable along the way.

2. Having kids and the busyness of your family –  this is my world ALL the time with five kids. School, sports, church, events. The schedule is part of our life but all the more reason to schedule in downtime to have energy for the family who matter the most to me.

3. Your wiring – your temperament may be go go go and downtime is asking you to stop stop stop. Well, kinda. Remember, Downtime is asking us to be not to be on and that may mean being active. You choose what allows you to feel refreshed and overcome this challenge.

But how do you implement Downtime…?

Downtime Strategies.

1. Plan For It – This is the WHEN Downtime will happen. It needs to be scheduled. I know that sounds like an oxymoron but what gets scheduled gets done and we need it to be a priority. Schedule the block to be not to be on. Here’s a Pro Tip: Think Small on Weeknights and Think Large on Weekends. Find something small you can do each night for downtime to give you some needed mental rest. Then hit is large and really do it big on the weekends when you have larger blocks of time.

2. Be Prepared For It -This is the WHAT will happen in Downtime. It may require set up. You may need to do some research, order tickets or items. You also need to go into Downtime realizing it will take awhile to get into true Downtime.

3. Look Forward To It – Nothing beats anticipation to build excitement. Kids are GREAT at this one. And when you look forward to something, you’re also less likely to delay or cancel.

 

In the End…

Downtime may be foreign to you right now in your life. Don’t give up on the concept even if you’re already begging for more time in every area of your life.

Remember, you need more energy NOT more time.

And taking Downtime is exactly you need to regain your energy and hence part of the Energy Cycle.

Find the time to be not always to be on and leverage this gift of feeling refreshed. If you search, you’ll find the hidden power of downtime and be amazed you existed this long without it. Try me.

 

5 Ways Busy Professionals Can Do the Hard Work of Rest

I’ve always viewed rest as a sign of weakness. “You go and rest while I work and get ahead” has always been my arrogant attitude.

To be honest, I looked down on those who would stop and rest.

Hard Work of Rest

You see, I’m a Type-A, hard driver who’s always moving and on the go. I’m known for my unlimited energy and ability to get things done.

Until I crashed.

The Energizer Bunny lost his energy. Not cool.

I was like a high performance car going 100 down the interstate who took an exit at 70 with a curve marked 30.

I was forced to rest. My body shut down and simply had enough.

My arrogant view of rest was humbled and I learned to truly do the hard work of rest.

Rest is defined as a cease of work or movement in order to relax, refresh oneself, or recovers strength; to refrain from using for a short time.

Easy to say, near impossible to do for high performers. (That’s a challenge for you over-achievers…)

As busy professionals, it starts with sleep, breaks, and down time.

 

Here are 5 Ways Busy Professionals Can Do the Hard Work of Rest:

1. Recognize Rest is the Super Power of Your Energy

The reality is to most high achievers, rest is a waste of time, a luxury they simply cannot afford. It’s an “if I get to it” response and therefore simply never happens.

I can have all the time in the world and no energy, little to nothing gets done or done well.

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So, do I need more time or more energy? Is it possible that if I prioritize energy, I’ll gain more time..?

Sleep recharges you like nothing else and allows you to regain focus, clarity, and productivity. But few maximize this super power of your energy.

 

2. Value a Good Night’s Sleep

It simply starts with sleep. When you’re tired, it affects you physically, mentally, and emotionally. Just ask those who have to deal with you!

But sadly, many people are either sleep-deprived and don’t realize it or view not sleeping as a badge of honor.

Ironically, most high performers are horrible sleepers. Their hours are inadequate and inconsistent. In fact, here are Three Decisions That Will Make or Break a Good Night of Sleep.

Sleep is restorative to both our body and mind. We guard what we value and do what we value.

Once committed, there are numerous ways to improve your night of sleep. Here are three excellent book resources:

Sleep Smarter by Shawn Stevenson
The Sleep Revolution by Arianna Huffington
Sleep Your Way to the Top by Terry Cralle and W. David Brown

Pro Tip: Start adding just 10 minutes to your sleep by going to bed 10 minutes earlier then again until you begin to feel rested. Begin to pay back that sleep debt you have and may not even realize how much you owe…

 

3. Break Up Your Day With Productive Breaks

I NEVER use to take breaks. Why slow down? Keep the gas on and get to where I need to go.

Now, I’m not talking about hanging out wasting time at the coffee area or watercolor. I’m focusing on a scheduled, productive break.

I’m also NOT talking about desktop dining for lunch. Just simply taking an actual lunch “break” may be the first and best place to start.

Pro Tip: Unplug for lunch or choose a time in the morning or afternoon (or preferably both) to take just 10 minutes to stop what you’re doing, completely unplug to rest your brain (no email or social media) and stretch your body. Move, man.

 

4. Sign Up for Some Downtime

I’m sorry, did I just read downtime? I didn’t even know THAT existed let alone what it was or how to implement it!

We may feel we don’t have enough time in general let alone down time.

Downtime is a period of time when one is NOT working, not available, or engaged in a planned activity.

Sadly, my only downtime in the past was when my body completely crashed and oh was I down for a time! Not the point of downtime.

Ironically, my most creative times come out of downtime. When my brain is “free to roam” and not tasked to focus, it’s a breath of fresh air that revives me in a way like nothing else.

Pro Tip: Think SMALL on the weeknights and LONG on the weekends. Who knows, your next BIG idea may suddenly appear.

 

5. Schedule Rest As One of Your Most Important Appointments of the Day

As the saying goes, “what gets scheduled gets done.” It’s not something you get to when you “have time.” It must be a priority.

Once you recognize the value of rest, you can no longer leave it to chance. Whether you’re forced to slow down like I was due to my Adrenal Fatigue issues or you’re pro-active in implementing rest (good for you and impressive), rest must become part of your daily rhythm.

Schedule your bedtime and arise time. Schedule your lunch break to rest the mind and move the body. Schedule one or two short breaks as an actual appointment.

Guard this time like your life or at least your energy depended on it!

 

Conclusion

Rest, if done properly, is the little invest that yields big results. The perfect formula for high performers.

Your Energy is the source of your productivity. – Bryan Paul Buckley

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Making these changes are a process. You must commit and seek to make the most of the time.

If you truly believe rest is needed and beneficial, you’ll do the hard work of rest and see the incredible benefits.

Question: What could you do today to begin the hard work of rest in your own life?