by Dan Pink
My Take Aways
End of Chapter 'Action' plans:
The importance of inertia and momentum.
We are are more excited & expedient at the start and finish than we are at the midpoint of a project.
Don't complete sentences.
The Hemingway technique: leave a sentence half way to finish when you get up from your desk.
Chapter 1:
Don't drink coffee the first hour after you get up. There is a lot of science behind this. Instead, drink water or your green drink.
https://www.danpink.com/mctq http://www.cet-surveys.com/index.php?sid=61524 https://www.danpink.com/chapter1supplement/
WE ESTIMATE THAT YOUR MELATONIN ONSET OCCURS AT ABOUT 8:30 pm. The time you are first able to fall asleep easily (assuming that you keep a regular sleep schedule) is related to the time that your brain begins to produce melatonin in the evening or at night. This secretion can be measured in your saliva, where it has a concentration of 3 picograms per milliliter.
WE ESTIMATE THAT YOUR "NATURAL" BEDTIME IS AT ABOUT 11:00 pm.
This information can be put to important use if you are trying to organize your daily schedule to best match with your circadian rhythm type. It is especially useful if you want to use light therapy to shift your rhythms in a desired direction (morning light shifts rhythms earlier; evening light shifts them later).
Appropriate timing of therapy can help you: * wake up more alert for a normal work day, * reduce insomnia when you are trying to get to sleep, * accommodate to shift work, prepare for (or recover from) long distance air travel, * correct abnormal sleep patterns such as the Delayed Sleep Phase Syndrome.
Below, we specify two well-tested applications:
Light therapy is the first-line treatment for Seasonal Affective Disorder, eliminating or reducing the need to take drugs! Recommends a 10,000 lux fluorescent light box with an overhead diffusing screen, for 30 minutes daily.
If you are considering 10,000 lux light therapy to combat winter depression, your morningness-eveningness score indicates that YOUR OPTIMUM 30-MINUTE LIGHT TREATMENT SHOULD BEGIN AT 5:45 am.
Don't EVER get a colonscopy after noon. NEVER accept a doctor appointment after noon.
Derek Sivers Book Notes: https://sivers.org/book/When