Schedule according to your temperament. We all have to hue to our circadian rhythms. We are limited by our biology. The time after waking is usually our more mentally acute and creative. It is prudent, then, to schedule demanding tasks accordingly and to avoid any kind of diversions that would fritter that time away. Likewise, during the lulls, it is effective to schedule less demanding tasks and reinvigorating breaks such as checking email, lunching and socializing.

Shun distraction. It’s not what you DO, it’s what you DON’T. Distracted minds are unfocused minds. Every time you flit between tasks you expend precious mental resources. This goes for Facebook as much as it goes for real life. Don’t let people dominate your time with their problems. To concern yourself with the affairs of others consumes energy and time and is simply too high a price to pay. This doesn’t mean becoming a hermit, but rather turning your phone off when you need to get work done and remembering what matters. Studies suggest clutter serves as a distraction also.

Focus on one thing at a time. Study after study has confirmed multitasking not only vitiates pace of work but also quality of work. We evolved to think sequentially. This however does not hold true for any kind of perfunctory task, e.g. walking, which we can be done while being engaged by something else. Generally, any task which has become habituated and can be done without thought is OK to multitask.

Use time blocking. I’m fond of the pomodoro technique but many will find longer blocks more effective. If you’re reading or researching you may prefer shorter 20-30 minutes blocks to maximize what science has determined as our maximum attention span. Conversely cognitively challenging tasks like writing may require at least 30 minutes of mental priming and subsequently longer 90-120 minute blocks of focus.

Take short, refreshing breaks. As we deplete our focus and attention we must recharge. Studies suggest we can sustain full attention for approximately 20 minutes, after which we need a short 1-5 minute break to allow neurotransmitters to settle. Breaks are also useful for calming the mind and reducing our allostatic load. A stressed mind is ineffective and prone to distraction. Our circadian rhythm undergoes 90-120 minute cycles which may occasion longer 10-15 minute breaks.

Relax and be positive. Relaxation lowers stress leaving us healthier, calmer, and more energetic. A positive attitude quiets the amygdala (fear center) and gives us a better perspective on reality. Conversely, a negative attitude can lead to fear, anger, sadness and self-doubt which increase our levels of stress. Stress and anxiety shift the brain into reward-seeking behavior, thus undermining even the most stalwart determination. Strategies for lowering stress include: exercise, sports, meditation, napping, socializing, listening to music, reading, walking, yoga, and any kind of creative hobby. (The least effective strategies are gambling, shopping, smoking, drinking, eating, playing video games, surfing the Internet, and watching TV or movies for more than two hours.)

Use lists and reminders. Your brain is for thinking, not remembering. Write things down instead of expending energy keeping them at the front of your mind. Use a constantly updated to-do list for your everyday tasks. You can use ABC prioritization to make sure you’re doing what really matters, not reshuffling bookmarks. Likewise weekly, quarterly and miscellaneous lists will help you adhere to your plans as you progress. I use Google Keep and Google Calendar.

Get good nutrition and sleep. Books are written about this, I’d recommend reading at least one. Your brain runs on glucose so it benefits from low glycemic index foods which maintain a steady blood sugar supply throughout the day. Nutrition is also important for your sleep, if you’re eating foods that don’t jive with your genetic disposition it doesn’t matter how early you get to bed, you’ll have fitful sleep. It’s cool that your friend can eat all kinds of terrible food and stay in great shape – you’re not him. Some supplements are referred to as “nootropics” because they enhance cognitive function. I won’t go into detail, some of these really work for some people – if you’re curious look into it. The same goes for energy supplements that don’t act as stimulants – generally anything that boosts mitochondrial function will help e.g. CoQ10.

Further study: There’s a few excellent books I think anyone struggling with motivation or efficiency should read, they include the following: The Will Power Instinct, Your Brain at Work, and Willpower. They’ll more than make up for the time investment. I believe they’re all available as audiobooks but it might be better to read for internalization. And as a bonus, any of the Truth About Success videos from RSD are great. There’s a world of good information out there, if you have problems there’s probably a solution somewhere. There are things we don’t even know we don’t know, so read as much as you can, take in as much good information as you can. If you’re ever doing something perfunctory like cleaning or commuting, turn on an audiobook.

-Augustine