Show Notes: JamesSwanwick.com/226

“Do things your afraid of, just to realize that nothing bad actually happens.” - Till Gross

(click to tweet)

Getting out of your comfort zone is one of the most important skills you can master in your life, if you want to learn how to do more, be more, achieve, and have more happiness in your life, and today’s episode is all about how to do just that!

Till Gross is here talking about the ways that we try has hard as we possibly can to avoid rejection, when in reality, even when you are rejected, nothing bad happens! Life continues as usually, and it really doesn’t even hurt that bad!

In order to get beyond our fear we need to continually do the things that we fear the most in order to ingrain in our minds that our fear is in fact not justified! Nothing too painful happens, and we are none the worse, even if we end up getting rejected!

Till is also talking about the specific exercises that we can do to make sure that we are continually getting out of our comfort zone. Learn what they are on this episode of the James Swanwick Show!

“It’s not all about not fearing or feeling pain, but about not letting any of that hold you back.” - Till Gross

(click to tweet)

Key Takeaways:

• Fear of rejection is instilled deep inside of you because of our evolutionary history, even though there are not the same kind of real world consequences to rejection that there used to be
• Because of fear of pain, most people don’t walk up to people and talk to them, so most of us don’t realize that the pain isn’t even there
• As you continue to put yourself in those situations over and over again, you realize that there is no real pain
• It’s not all about not fearing or feeling pain, but about not letting any of that hold you back
• Do things your afraid of, just to realize that nothing bad actually happens
• Comfort zone challenge are all about making fun of yourself, not other people
• Often the struggle to succeed is what brings the most happiness and brings meaning in your life

Resources:

ComfortZoneCrusher.com

Show Notes: JamesSwanwick.com/226

Show Notes: JamesSwanwick.com/225

If there is one single thing that separates those who are able to progress in life, and meet with eventual success, it is certainly the ability to be consistent. More than anything, this is the difference from those who get to where they want to be and those who don’t.

Without consistency, it is nearly impossible to actually get anything done! You will find yourself continually starting new activities, trying to instill new habits,  but none of it will ever lead to success and improvement in your life.

Therefore, if you can be consistent, you can accomplish almost anything! This episode digs into the importance of consistency in life, and practical ways to ensure that consistency is a part of your life. Learn how to create success through consistency on this episode of the James Swanwick Show!

Key Takeaways:

• Consistency is what separates those who succeed and progress from those you don’t
• Consistency is one of the things that you can learn and apply to every area of life to see better progress in it
• If you don’t want to do something, try counting down “3, 2, 1, GO” and jump up and do it!
• People overestimate what they can do in a day, but underestimate what they can do in a year
• Be consistent in your efforts to keep up with friends, old and new, staying in contact with them regularly
• Ask yourself what you can be consistent about in your life

Resources:

47DayHabitHacker.com

Show Notes: JamesSwanwick.com/225

Get your question answered by James on the Podcast! Click here.

Show Notes: JamesSwanwick.com/224

On the days when I read a book, I read a full book every day. This means that I go through books and learn more much faster than most people, who often struggle to read a book a week! Think about the endless possibilities after you have developed the ability to read one book every day! You will be far smarter, and will have essentially downloaded the wisdom of the smartest people into your brain! You can’t put a price on that.

But the key is to master the fine art of strategically attacking each book with the goal in mind of assimilating as much knowledge as possible in the shortest amount of time possible. In order to accomplish this, I usually read the back of the book first, followed by a wikipedia page about it. Then I will read through the table of contents to get a better feel for content and understand the structure, after which I will start the process of carefully skimming. I go into a lot more detail in this episode.

Most people get too caught up on the idea of reading and internally pronouncing every single word in the books that they read, when in reality this is a huge waste of time if the goal is to assimilate as much knowledge as possible in as short a time as possible. My method accomplishes this goal, and it is how I manage to read a book a day. Learn how in this episode!

Key Takeaways:

• Most people think that reading a book a day is impossible, because they feel it is necessary to read every single word, rather than focusing on what they learn
• People look down on skim reading, when sometimes it is all that is necessary to assimilate all the contents of the book, and gain all the benefit of reading
• Reading non-fiction, all you need to do is learn whatever you can, however you can
• Underline things you can return to in the future, to reinforce something you’ve learned
• Schedule the time to read a book. Put it on the calendar to commit to making it happen!
• It’s hard to quantify the value of reading a book a day. It puts you way ahead of most people!

James’ Process to Read a Book a Day:

1. Read the back of the book first to understand what the book is about
2. Go to contents and read the name of the chapters to understand the layout and basic content
3. Go to wikipedia and get an even better understanding of the content and thesis of the book
4. When you do read the contents, let your eyes scan over the words, rather than pronouncing every word in your head. It takes practices, but you can learn to comprehend everything using this technique
5. Take away everything you can learn, as fast as you can, so you can put it to practice in your own life, and don’t waste more time than you have to reading it!

Resources:

Blog Post: How to Read a Book a Day

Show Notes: JamesSwanwick.com/224

Get your question answered by James on the Podcast! Click here.

Show Notes: JamesSwanwick.com/224

On the days when I read a book, I read a full book every day. This means that I go through books and learn more much faster than most people, who often struggle to read a book a week! Think about the endless possibilities after you have developed the ability to read one book every day! You will be far smarter, and will have essentially downloaded the wisdom of the smartest people into your brain! You can’t put a price on that.

But the key is to master the fine art of strategically attacking each book with the goal in mind of assimilating as much knowledge as possible in the shortest amount of time possible. In order to accomplish this, I usually read the back of the book first, followed by a wikipedia page about it. Then I will read through the table of contents to get a better feel for content and understand the structure, after which I will start the process of carefully skimming. I go into a lot more detail in this episode.

Most people get too caught up on the idea of reading and internally pronouncing every single word in the books that they read, when in reality this is a huge waste of time if the goal is to assimilate as much knowledge as possible in as short a time as possible. My method accomplishes this goal, and it is how I manage to read a book a day. Learn how in this episode!

Key Takeaways:

• Most people think that reading a book a day is impossible, because they feel it is necessary to read every single word, rather than focusing on what they learn
• People look down on skim reading, when sometimes it is all that is necessary to assimilate all the contents of the book, and gain all the benefit of reading
• Reading non-fiction, all you need to do is learn whatever you can, however you can
• Underline things you can return to in the future, to reinforce something you’ve learned
• Schedule the time to read a book. Put it on the calendar to commit to making it happen!
• It’s hard to quantify the value of reading a book a day. It puts you way ahead of most people!

James’ Process to Read a Book a Day:

1. Read the back of the book first to understand what the book is about
2. Go to contents and read the name of the chapters to understand the layout and basic content
3. Go to wikipedia and get an even better understanding of the content and thesis of the book
4. When you do read the contents, let your eyes scan over the words, rather than pronouncing every word in your head. It takes practices, but you can learn to comprehend everything using this technique
5. Take away everything you can learn, as fast as you can, so you can put it to practice in your own life, and don’t waste more time than you have to reading it!

Resources:

Blog Post: How to Read a Book a Day

Show Notes: JamesSwanwick.com/224

Show Notes: JamesSwanwick.com/223

“The acorn doesn’t go out and try to improve and achieve the oak, it already has it inside itself.” - Derek Rydall

(click to tweet)

If you’re listening to this podcast, you’re probably at least a little bit interested in self-improvement, and I am as well. But are there instances and situations where self-improvement, and even more the mindset that usually comes with self-improvement work, is bad for us, and actually causing more suffering than it is helping?

Today’s guest is Derek Rydall, and he is speaking with me about the various ways that self-improvement work can cause us to focus on the wrong thing. As he says, the acorn does not need to go out and try to improve itself into a tree. It just needs to be in the right environment, and it will naturally transform into the mighty oak that it was meant to become.

The key, then, is to make sure that all of the aspects of the environment are correct in order to allow yourself to grow into what you already have inside you. By focusing too much on improvement, productivity, or other things, you may in fact be hurting your own personal growth, and missing what is really important! Learn more on this episode of the James Swanwick Show!

“Often when people are focusing on ‘productivity,’ it is a way of avoiding something deeper.” - Derek Rydall

(click to tweet)

Key Takeaways:

• Sometimes self improvement just helps you see where you lack, and doesn’t help you create a solution
• The acorn doesn’t go out and try to improve and achieve the oak, it already has it inside it
• There’s a perfect pattern within the soil of our soul
• You can’t improve on who you are. What you can do is create the right conditions so that what is already there can emerge
• Self development is the process of cultivating the conditions inside and out that will produce the potential that is inside you
• Too often people who get obsessed with self improvement end up manipulating what is around them to look different, when fundamentally they are the same
• The way most people think about productivity is getting a lot done. But there is a difference between business, or purposefully focusing on doing what you are designed to produce
• People who are successful are rarely driven by a need to be productive
• Often when people are focusing on ‘productivity,’ it is a way of avoiding something deeper
• Your condition does not determine your destiny, your character does

Resources:

DerekRydall.com

MyEmergenceBook.com

Show Notes: JamesSwanwick.com/223

Get your question answered by James on the Podcast! Click here.

Show Notes: JamesSwanwick.com/222

“You can make more friends in one month being interested in other people than in a year trying to make them interested in you.” - James Swanwick

(click to tweet)

Everyone knows that person who seems like they’re friends with everyone. Everywhere the go, they know people, they’re always saying hi to old friends and greeting people. Everyone wants to be that person. Not only do them appear very popular and well-connected, they also have much more opportunities that come their way, both business and personal, because of their many connections.

But how do you become that person?

That is what this episode is all about. At a party recently I recorded this episode where I walk around and ask a variety of people what it takes to make new friends, keep old ones, and create a life full of deep, meaningful friendships.

This episode is their answers. There is a huge variety of good advice inside, and if you carefully put these pieces of advice into practice and turn them into habits, you’ll see your friends multiplying, your network expanding, you will find more opportunities coming to you, and your quality of life will rise. All through making new friends. Learn how on this episode of the James Swanwick Show!

“If you want to make new friends, start by being genuinely helpful to people.” - James Swanwick

(click to tweet)

Key Takeaways:

• It’s essential that you are genuine in all of your interactions
• If you are trying to impress people, people will notice and it will turn them off to you
• If you’re going to a new city, associate with people who have friends, and make their friends your friends
• Be willing to constantly put yourself out there to find friends
• If you want to make friends, always go to where the people are
• When a conversation is one-sided, and the other person is zoned out while you’re talking, you don’t want to be friends. So be very careful not to do that yourself!
• Make the effort to put energy out there and support people as much as you can
• If you feel obligated to do something, give yourself permission not to do it
• If you want to go to parties, you have to host parties as well. You can’t always be the guest
• You can make more friends in one month being interested in other people than in a year trying to make them interested in you
• Be genuinely helpful to people

Resources:

People Skills Reboot

Show Notes: JamesSwanwick.com/222

Get your question answered by James on the Podcast! Click here.

Show Notes: JamesSwanwick.com/221

Bees are in trouble. What does that mean for you? Did you know that bees actually pollinate 1 out of every 3 bites you take?? That means that without them, a very large portion of the foodline starts to fall apart! In fact, they are responsible for so much that no one really knows exactly what the result of bees’ extinction would be be, but it would definitely be disastrous.

It really is time to start taking note, and responsibility for our environment, and that is what I’m discussing with Maryam Henein on this episode. Maryam directed Vanishing of the Bees, a documentary available on Netflix, Hulu and elsewhere, all about what is going on with bees and what that means for humanity.

But we get into a lot more than that on this episode. So take notes if you want to learn how to eat healthier, be more conscious about the environment, and live a better life, and the James Swanwick Show!

Key Takeaways

• Honey bees pollinate 1 in every 3 bites that we eat. Without the pollination, a huge amount of the food supply would go away
• Bees are leaving and dying at an alarming rate
• All beekeepers, all around the world, are reaching the same conclusions about bees
• The quality of the soil is essential to how healthy the plants are that we eat
• Be careful and critical about the marketing around healthy eating. A lot of it is just clever marketing, and not healthier. Research!
• There is an awakening happening, in terms of eating healthy and taking care of the world. And paying careful attention to the bees needs to be part of that
• It’s very unfair that you have to pay extra for organic food. You have to pay extra to not be poisoned
• Understand that your skin is your biggest organ, so never put anything on your skin that you wouldn’t eat because of the ingredients

Resources:

HoneyColony.com

VanishingBees.com

3rd Rock Sunscreen

Show Notes: JamesSwanwick.com/221

Get your question answered by James on the Podcast! Click here.

Show Notes: JamesSwanwick.com/221

Bees are in trouble. What does that mean for you? Did you know that bees actually pollinate 1 out of every 3 bites you take?? That means that without them, a very large portion of the foodline starts to fall apart! In fact, they are responsible for so much that no one really knows exactly what the result of bees’ extinction would be be, but it would definitely be disastrous.

It really is time to start taking note, and responsibility for our environment, and that is what I’m discussing with Maryam Henein on this episode. Maryam directed Vanishing of the Bees, a documentary available on Netflix, Hulu and elsewhere, all about what is going on with bees and what that means for humanity.

But we get into a lot more than that on this episode. So take notes if you want to learn how to eat healthier, be more conscious about the environment, and live a better life, and the James Swanwick Show!

Key Takeaways

• Honey bees pollinate 1 in every 3 bites that we eat. Without the pollination, a huge amount of the food supply would go away
• Bees are leaving and dying at an alarming rate
• All beekeepers, all around the world, are reaching the same conclusions about bees
• The quality of the soil is essential to how healthy the plants are that we eat
• Be careful and critical about the marketing around healthy eating. A lot of it is just clever marketing, and not healthier. Research!
• There is an awakening happening, in terms of eating healthy and taking care of the world. And paying careful attention to the bees needs to be part of that
• It’s very unfair that you have to pay extra for organic food. You have to pay extra to not be poisoned
• Understand that your skin is your biggest organ, so never put anything on your skin that you wouldn’t eat because of the ingredients

Resources:

HoneyColony.com

VanishingBees.com

3rd Rock Sunscreen

Show Notes: JamesSwanwick.com/221

Show Notes: JamesSwanwick.com/220

I get asked a lot about the tools I use to stay productive, work with my team, and keep on top of both my personal and business life. This episode is going to be a quick run through of the apps that I have found the most useful to getting things done.

It’s important to use the right tools. I’ve gone through a lot of tools to come up with the ones that I am recommending today. They work well, are stable, and fulfill a very important role for me. Try some of them out, see what you think, and let me know how it goes! Enjoy the show.

Apps Mentioned:

Blinkist

InstaCart

Post Mates

Task Rabbit

ToDoist

WhatsApp

Fandango

GoDaddy

Skurt

Lighting Science

Award Wallet

Calm

Headspace

Show Notes: JamesSwanwick.com/220

Show Notes: JamesSwanwick.com/219

When it comes to having a productive day, the night before is absolutely essential! There are specific steps that you can take to ensure that the following day is going to be productive, and that you are going to get done what you need to do!

Today I’m walking you through my own personal nightly process to make sure that I wake up knowing exactly what needs to be done, and with the passion and commitment to follow it through! It really is a system, and on this episode I am giving you my system to make sure you have a successful day.

So listen up and take notes! Try implementing these tips before you go to bed tonight, and see what the following morning feels like! Enjoy!

Key Takeaways:

• Use Swannies for a couple hours before bed every night
• Plan for tomorrow today
• Find the ONE thing you MUST do tomorrow, the night before
• Besides that, make a list
• Keep quotes and other things that will keep you motivated next to your workspace
• Prepare your gym bag the day before, if you plan to workout first thing in the morning, so that you have less barrier to actually working out

Resources:

SwanwickSleep.com

JamesSwanwick.com/67Steps

30DayNoAlcoholChallenge.com

Show Notes: JamesSwanwick.com/219

Show Notes: JamesSwanwick.com/219

When it comes to having a productive day, the night before is absolutely essential! There are specific steps that you can take to ensure that the following day is going to be productive, and that you are going to get done what you need to do!

Today I’m walking you through my own personal nightly process to make sure that I wake up knowing exactly what needs to be done, and with the passion and commitment to follow it through! It really is a system, and on this episode I am giving you my system to make sure you have a successful day.

So listen up and take notes! Try implementing these tips before you go to bed tonight, and see what the following morning feels like! Enjoy!

Key Takeaways:

• Use Swannies for a couple hours before bed every night
• Plan for tomorrow today
• Find the ONE thing you MUST do tomorrow, the night before
• Besides that, make a list
• Keep quotes and other things that will keep you motivated next to your workspace
• Prepare your gym bag the day before, if you plan to workout first thing in the morning, so that you have less barrier to actually working out

Resources:

SwanwickSleep.com

JamesSwanwick.com/67Steps

30DayNoAlcoholChallenge.com

Show Notes: JamesSwanwick.com/219

Show Notes: JamesSwanwick.com/218

Is it cool to be sober? A lot of people drink to fit in, to be more like their peers, and to foster a sense of tribe and protect that tribe. But today’s episode questions all of that.

My guest today is Holly Whitaker of Hip Sobriety, and she is talking about the ways that the social norms are slowly moving from being completely accepting of drinking, to understanding the drawbacks of drinking, to the point where alcohol use my even be condemned by society in the future, as cigarettes have been in the current age.

Is society moving towards being less accepting of drinking? Has it started to become ‘hip’ to be sober? When we quit drinking, do we endanger the sense of tribe that was find so important? Does that even matter? There are some many questions here, and we dig into all of them to find answers for you around what it means to live a sober, better life. Learn all about it on this episode of the James Swanwick Show!

Key Takeaways:

• Giving up drinking can be like claiming your freedom
• Even when drinking isn’t like “hell” in your life, it can be holding you back in significant ways
• Alcohol touches every bit of your life, and removing it is freedom
• Quitting drinking can be difficult because of the tremendous societal pressure to drink
• Humans have an innate fear of anything that threatens their ‘tribe,’ and sometimes it feels like quitting drinking will threaten the tribe
• A big part of the reason that addictions are able to take hold is because people don’t assess where they are and what their relationship with alcohol is
• A lot of the fear people have around drinking is that they think they will be boring or unsociable, but it’s just not true

Resources:

HipSobriety.com

HomePodcast.org

Show Notes: JamesSwanwick.com/218

Show Notes: JamesSwanwick.com/218

Is it cool to be sober? A lot of people drink to fit in, to be more like their peers, and to foster a sense of tribe and protect that tribe. But today’s episode questions all of that.

My guest today is Holly Whitaker of Hip Sobriety, and she is talking about the ways that the social norms are slowly moving from being completely accepting of drinking, to understanding the drawbacks of drinking, to the point where alcohol use my even be condemned by society in the future, as cigarettes have been in the current age.

Is society moving towards being less accepting of drinking? Has it started to become ‘hip’ to be sober? When we quit drinking, do we endanger the sense of tribe that was find so important? Does that even matter? There are some many questions here, and we dig into all of them to find answers for you around what it means to live a sober, better life. Learn all about it on this episode of the James Swanwick Show!

Key Takeaways:

• Giving up drinking can be like claiming your freedom
• Even when drinking isn’t like “hell” in your life, it can be holding you back in significant ways
• Alcohol touches every bit of your life, and removing it is freedom
• Quitting drinking can be difficult because of the tremendous societal pressure to drink
• Humans have an innate fear of anything that threatens their ‘tribe,’ and sometimes it feels like quitting drinking will threaten the tribe
• A big part of the reason that addictions are able to take hold is because people don’t assess where they are and what their relationship with alcohol is
• A lot of the fear people have around drinking is that they think they will be boring or unsociable, but it’s just not true

Resources:

HipSobriety.com

HomePodcast.org

Show Notes: JamesSwanwick.com/218

Get your question answered by James on the Podcast! Click here.

Show Notes: JamesSwanwick.com/217

How much do you watch sports? Do you obsess over sports? Are you always checking your phone to see what the latest news is about your sports team? Do you spend hours every week watching the game, and then many more analyzing it after the game? Does it stress you when they’re doing poorly? Do you put emotional energy into your team?

That’s exactly how I used to be. But this episode is about a better way. This is not to say that you cannot or even should not have a sports team that you are invested in and keep up with. In fact, there are reasons to do so, including the added happiness that it may bring into your life.

However, it’s important to be completely aware that any time, energy, and emotion put into that is directly being taken from something else. Any effort, time, money, or energy that you put into sports cannot be used in any way to further other areas of your life.

The trade-off is the most important thing to understand. If sports makes you happier, perhaps it is worth it. But maybe you can find a better way to keep up with your team. Maybe you just watch the highlights, or a recording after the fact so you can skip all the commercials and save tons of time. Whatever your strategy is, ensure that you have a strategy, and that you aren’t just following the flow of what it seems like everyone else is doing. Be purposeful about exactly how much of your life you want to invest in sports.

Key Takeaways:

• People get caught up in sports teams like they rarely get caught up in anything else
• Anything that makes you happy has a certain amount of value
• However, it becomes a problem whenever your obsession with a sports team takes away from other parts of your life
• There is an opportunity cost, when you are putting too much time and emotional energy into a sports team
• 3 hours spent on a game is always going to be 3 hours not spent on something else in your life
• Understand the cost in terms of the opportunity to do other things
• Consider following someone you want to emulate with the same sort of fervor you would put into following your favorite sports player
• Look into creative ways that you can scale back your sports obsession, and put that valuable time into other areas that will have a larger payoff for you
• It’s fine to watch and enjoy. Just be purposeful about how much time, energy, and emotion you put into it, knowing that it’s all being pulled from some other area of your life

Resources:

Change Your Habits, and Change Your Life: 47-Day Habit Hacker

Show Notes: JamesSwanwick.com/217

Get your question answered by James on the Podcast! Click here.

Show Notes: JamesSwanwick.com/216

A lot of people spend a lot of money to feel happy. Whether it’s going to DisneyLand, taking vacations, visiting exotic locations, or whatever it is. People think they need to pay, or have some sort of extremely special or unusual experience to be happy. But that is simply not the case!!

Happiness comes from a variety of places. But at the end of the day, happiness is a choice. It’s a way of life. People are miserable at DisneyLand all the time, whether it’s because their kids or their spouse make them miserable, if they are stressed out about work and letting that ruin their trip, DisneyLand, by itself, cannot make you happy.

You have to actively seek happiness, and be smart about the things that you know will bring more of it into your everyday life. Helping other people, doing good for other people, living in the moment, soaking up everything that is around you, progress in your goals, hard work, all of these things can bring happiness! Know yourself, realize when you are truly happy, and create more of those moments in your life!

Key Takeaways:

• The happiest place on earth is wherever you decided to be the happiest in the moment
• Happiness is a choice you make
• Practice daily gratefulness to create more happiness in your life
• Purposefulness in building the life you want produces happiness
• But understand that ups and downs always occur, and that is actually what makes the happy times happy
• Analyze your feelings, to notice when you are the most happy, to create more of that in your life
• Helping people will bring you happiness

Resources:

Learn how to create better habits in your life

Show Notes: JamesSwanwick.com/216

Get your question answered by James on the Podcast! Click here.

Show Notes: JamesSwanwick.com/216

A lot of people spend a lot of money to feel happy. Whether it’s going to DisneyLand, taking vacations, visiting exotic locations, or whatever it is. People think they need to pay, or have some sort of extremely special or unusual experience to be happy. But that is simply not the case!!

Happiness comes from a variety of places. But at the end of the day, happiness is a choice. It’s a way of life. People are miserable at DisneyLand all the time, whether it’s because their kids or their spouse make them miserable, if they are stressed out about work and letting that ruin their trip, DisneyLand, by itself, cannot make you happy.

You have to actively seek happiness, and be smart about the things that you know will bring more of it into your everyday life. Helping other people, doing good for other people, living in the moment, soaking up everything that is around you, progress in your goals, hard work, all of these things can bring happiness! Know yourself, realize when you are truly happy, and create more of those moments in your life!

Key Takeaways:

• The happiest place on earth is wherever you decided to be the happiest in the moment
• Happiness is a choice you make
• Practice daily gratefulness to create more happiness in your life
• Purposefulness in building the life you want produces happiness
• But understand that ups and downs always occur, and that is actually what makes the happy times happy
• Analyze your feelings, to notice when you are the most happy, to create more of that in your life
• Helping people will bring you happiness

Resources:

Learn how to create better habits in your life

Show Notes: JamesSwanwick.com/216

Get your question answered by James on the Podcast! Click here.

Show Notes: JamesSwanwick.com/215

“When you do something is extremely important. Most people only think about what to do, not when to do it.” - Dr. Michael Breus

(click to tweet)

We know that everyone is different. People have different personalities, different habits, different sleep patterns, and different emotions. But what we don’t often realize or think about is how this affects the specific times of day that we should be doing specific things. Dr. Michael Breus has written a book called “The Power of When” that allows you to find out exactly what your chronotype is, and use that information to help you choose the ideal time of day to do specific things!

It all comes from taking Dr. Breus’ test, which will show you exactly what chronotype you are. After you learn that, the book goes into all kinds of details about when you should be doing what. Things like focused work, creative work, bedtimes, wake-up times, and even when you should be having sexy, are all things that can be better if done at the right time for your chronotype!

This episode is extremely practical for anyone who wants to get more out of their life. Most people talk and think about what they should be doing, without hardly ever considering when they should be doing it! Learn exactly when you should be doing things in order to get the most out of them, on this episode of the James Swanwick Show!

“Everyone has different natural sleep timings, and times of day that they do things better. Learning when to do things will help you be more effective in everything you do.” - Dr. Michael Breus

(click to tweet)

Key Takeaways:

• Everyone has different natural sleep timings, and times of day that they do things better. Learning when to do things will help you be more effective in everything you do
• A chronotype is your natural tendency for when you go to bed and when you wake up
• Based on your chronotype, you should do specific things at different specific times for maximum efficiency
• When you do something is extremely important. Most people only think about what to do, not when to do it
• Sex in the evening is actually the worst time to have sex. Morning is ideal
• Your pain sensitivity increases as the day goes, so exercising in the later part of the day will hurt more
• Having dinner be the smallest meal of the day will help your blood sugar stay constant, which will help you sleep
• Having a consistent time that you wake up every morning acts as an anchor for the rest of your sleep, to make sure it is good

5-Ways to Sleep Better

1. Be consistent. Keep one schedule
2. Stop caffeine by 2 PM
3. Stop alcohol by 3 hours before bedtime
4. Exercise. The best thing you can do to improve the quality and quantity of your sleep is to exercise
5. Spend 15 minutes in direct sunlight every morning
6. Block blue light at night time
7. Give yourself time to fall asleep. Consider a ‘power down hour’

Resources:

ThePowerOfWhenQuiz.com

TheSleepDoctor.com

Show Notes: JamesSwanwick.com/215

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Show Notes: JamesSwanwick.com/215

“When you do something is extremely important. Most people only think about what to do, not when to do it.” - Dr. Michael Breus

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We know that everyone is different. People have different personalities, different habits, different sleep patterns, and different emotions. But what we don’t often realize or think about is how this affects the specific times of day that we should be doing specific things. Dr. Michael Breus has written a book called “The Power of When” that allows you to find out exactly what your chronotype is, and use that information to help you choose the ideal time of day to do specific things!

It all comes from taking Dr. Breus’ test, which will show you exactly what chronotype you are. After you learn that, the book goes into all kinds of details about when you should be doing what. Things like focused work, creative work, bedtimes, wake-up times, and even when you should be having sexy, are all things that can be better if done at the right time for your chronotype!

This episode is extremely practical for anyone who wants to get more out of their life. Most people talk and think about what they should be doing, without hardly ever considering when they should be doing it! Learn exactly when you should be doing things in order to get the most out of them, on this episode of the James Swanwick Show!

“Everyone has different natural sleep timings, and times of day that they do things better. Learning when to do things will help you be more effective in everything you do.” - Dr. Michael Breus

(click to tweet)

Key Takeaways:

• Everyone has different natural sleep timings, and times of day that they do things better. Learning when to do things will help you be more effective in everything you do
• A chronotype is your natural tendency for when you go to bed and when you wake up
• Based on your chronotype, you should do specific things at different specific times for maximum efficiency
• When you do something is extremely important. Most people only think about what to do, not when to do it
• Sex in the evening is actually the worst time to have sex. Morning is ideal
• Your pain sensitivity increases as the day goes, so exercising in the later part of the day will hurt more
• Having dinner be the smallest meal of the day will help your blood sugar stay constant, which will help you sleep
• Having a consistent time that you wake up every morning acts as an anchor for the rest of your sleep, to make sure it is good

5-Ways to Sleep Better

1. Be consistent. Keep one schedule
2. Stop caffeine by 2 PM
3. Stop alcohol by 3 hours before bedtime
4. Exercise. The best thing you can do to improve the quality and quantity of your sleep is to exercise
5. Spend 15 minutes in direct sunlight every morning
6. Block blue light at night time
7. Give yourself time to fall asleep. Consider a ‘power down hour’

Resources:

ThePowerOfWhenQuiz.com

TheSleepDoctor.com

Show Notes: JamesSwanwick.com/215