ZombieFit™ :: Vol 5

Last week, we discussed the critical role momentum plays within any high-performance lifestyle. This week, we build upon that foundation by exploring the interdependencies between time, energy, and attention — precious and finite resources that are the lifeblood of high-performance lifestyles and zombie preparedness mindsets alike.

Let's do this...

Time + Energy + Attention Management

Life is inherently a multi-objective optimization problem. For any slice of time, there will always be multiple objectives competing for your precious + finite resources. Learning to optimize solutions to this class of optimization problems is a boon to fulfilling your purpose in life.

Let's consider three of the most important resources that are inextricably linked as part of our daily routines:

• Time - we all have the same 24 hours in a day, and yet there's no promise of tomorrow, so we don’t really all have the same amount of time. How we embrace the present moment (the only slice of time that we have any direct leverage on) largely determines how future moments will unfold. Optimizing for longevity aligns with a natural survival instinct and is conventionally our top priority. Memento mori.
  

• Energy - within a single day, our overall energy levels may ebb and flow significantly as a function of various physiological and psychological factors related to overall health including sleep, nutrition, exercise, mindset, and emotional regulation. Better energy levels typically translate to better utilization of time. Having ample time and poor energy levels usually translates to unproductive outcomes.
  

• Attention - within any working session, the focused + productive application of our cognitive energy determines both the quantity and quality of work that can be accomplished within that unit of time. Our energy levels can rise or fall significantly based on how we choose to perceive any given moment. Being able to control and productively channel your attention in an age of distractions is a superpower.

Given its universality and obviousness as something we all have in common, we tend to hear plenty of mainstream dialogue about tools and methods for time management. Distinct consideration of the tools and methods for energy and attention management is just as important in maximizing our aspirations for life, liberty, and pursuits of happiness.

For the remainder of this issue, we’ll consider time management. (More on energy management and attention management in the weeks to come…)

Time Management

Time is the great equalizer, and just because we all have the same 24 hours in a day, doesn’t mean that it is a commodity. Entire philosophical treatises have been written on time that range from the productivity of rats in mazes to advanced topics in quantum physics.

And yes, Nickelback also had something to say about the topic. Since you asked, here’s the rest of that song you’ve been wondering about…

Just Sleep Faster => More Time?

The Governator himself recently popularized a purely quantitative time management strategy: sleep faster.

As the "just sleep faster" reasoning goes, you can find more time by simply getting up earlier or staying up later. On the surface, this makes sense, and the basic math is compelling…

For example: if you consistently sleep for 7 hours vs 8 hours a night, you've just gained 4%. It may not sound like much, but once you do that for a year, you've just accumulated 15 additional days. Partitioning those 24-hour periods into 8-hour blocks yields a massive 45 days of "found" time. That adds “years” to your life…

The spirit and intent of "sleep faster" is solid advice, the numbers are compelling, and some seasons of life may require less sleep than others. However, this strategy only works if you redeem the time.

The “sleep faster” strategy quickly goes off the rails and becomes a counter-productive strategy if you blatantly waste time by doom-scrolling on your phone for that extra hour. For example, if “sleeping faster” translates into a degradation in cognitive performance, or if your ability to make high-quality decisions diminishes, then it's likely a bad trade-off.

(In either of those cases, you'd be running into an energy management issue, and we'll cover that next week!)

But while we’re on the topic, you really should fix your sleep…

Fixing Your Sleep

Wait, why all the talk about sleep? Wasn't this issue about time management?

Yes, indeed it was — and I would challenge you to consider whether there's any other single activity you do within a 24-hour period that occupies more of your time than sleep.

Fix your sleep => Change your life
Change your life => Change the world
But you can't change the world until you change yourself

And that's just the way it is…

So how much sleep is enough sleep?

Like every other deep and introspective question that involves changing the world, the answer is essentially the same: it depends…and do it in moderation.

Generally speaking, the "Goldilocks strategy" is a golden place to start: sleep not too much and not too little; sleep just the right amount.

“But enough of these generalities”, you think to yourself. “Damn it, John, I want some answers, and I want them now…”

The simple answer: start by cleaning up your sleep hygiene and keeping a journal. Here’s the patented method:

• A few hours before bed, take care not to be exposed to too much stimulation, food, liquids, or blue light.

• Set a bedtime alarm that prompts you to wind down are prepare for some quality rest about 30 minutes before you want to sleep. This would be a good time to brush your teeth, get into bed, and start reading an old-fashioned book…

• Maximize quality rest by whatever means are necessary: a sleep mask to block light, mouth tape to promote nasal breathing, brown noise to filter out noise, temperature control to stay relaxed, etc.

• Keep track of when you wake up for the day by writing it down in a small notebook beside your bed. (Also note any other observations that may be relevant such as energy levels, alcohol consumption, etc.)

• Upon waking, get some direct sunlight exposure to help regulate your circadian rhythms. (This can be as simple as a 5-minute stroll…)

• Drink electrolytes after waking, and avoid coffee for at least the first hour so that your body’s cortisol can naturally elevate and self-regulate.

The intentionality of managing your sleep cycle in and of itself will raise your awareness, and your sleep quality will likely improve. Additionally, a pattern will emerge after a few weeks that will provide some pseudo-scientific data on how much sleep you require to feel good and perform at a high level.

And by the way, if you're wondering if you're getting up early enough, then you’re probably not. Jocko has revealed the “secret” to getting up early many times: you just have to do it.

We’ll likely cover this in a future issue, but here’s some motivation just case you need it. (It makes for an excellent alarm tone if you purchase the track on iTunes…)

Until next week…

Command center -- out.
Matthew Russell
Head of Zombie Preparedness

P.S. Feel free to hit me with a direct reply on any topics you’d like to see covered in future issues…

I have the honor to be,
Your obedient servant,
M.R.