CONTEXT

We live in a distracted world where energy and focus are scarce resources.

And those distractions usually increase when working from home (which more of us are doing now than ever before).

That’s why I’ve become obsessed with this idea of environment design.

James Clear talks about environment design a lot in this article. He says, “I don’t know about you, but if I see a cookie sitting on the kitchen counter, then I’m going to eat it. I don’t even need to be hungry. It’s just there, so I respond.”

Every habit we form is a direct result of the environment we’re in. So why not use that to our advantage… and 10x our productivity?

If you walk through my home, you’ll notice that every space is designed to make good habits easier (like focusing on my work) and bad habits harder (like checking social media).

Here are 5 practical ways that I supercharge my focus and energy while working remotely:

THE METHOD

1. Digital detox

Charge your phone outside of your bedroom (and buy a physical alarm).

When you wake up, you won’t be as easily tempted to roll over, grab it from your nightstand, and scroll mindlessly for 20 mins.

Instead, go for a 5-min walk outside (that’s right— without your phone).

Get sunlight before screen light, as Andrew Huberman says.

It will immediately make you feel more alert and energized. Huberman explains this “will also positively influence your immune system, metabolism and ability to focus during the day.”

2. Hydrate

Keep a bottle of water next to your bed. I like this one because minimalist design is clearly my thing lol. (Not sponsored, btw. Just a good product.)

Drink the entire bottle as soon as you wake up. Then refill it, and bring it to your desk.

Your brain can’t run efficiently when you’re dehydrated! And you’re WAY more likely to stay hydrated by literally just keeping water near you.

3. Move your body

Exercise has a ton of cognitive benefits like improving blood flow to the brain, releasing endorphins, etc. According to John Ratey (author of Spark), just 10 minutes of aerobic movement can spark an improvement in mood.

But going to the gym is usually the first habit that gets kicked to the curb when short on time. Make it easier for yourself.

Keep a pair of dumbbells nearby, and do little “exercise snacks” in between your meetings. What is an exercise snack, you ask? It’s a short 2-min burst of high-intensity body movement (like jumping jacks, pushups, mountain climbers, etc). Stack a few of these together throughout your day to get an energy boost.

4. Avoid processed food

The bliss point = an addictive combination of sugar and salt that makes your appetite insatiable.

Don’t keep those snacks in your house. Just leave them at the grocery store. Stock your fridge and pantry with healthy, whole foods instead.

Be mindful of refined sugar in particular— it will spike and crash your blood sugar levels, leading to fatigue and lack of motivation.

"Your brain is like a Ferrari. You wouldn't put cheap gas in a Ferrari, would you? So why would you put cheap food in your brain?" — Dr. Daniel Amen.

5. Get better sleep

Sleep isn’t a luxury. It’s a crucial process that allows the brain to fully restore. Dr. Matthew Walker is the author of Why We Sleep (highly recommend!). He shares that "every minute of sleep you lose is a minute of brain health you sacrifice.” It’s essential for focus, memory, and learning.

Create a nightly shutdown routine:

• Avoid caffeine after 12pm

• Keep the temperature below 67ºF

• Pull your blackout shades down

The best “productivity tool” is 8 hours of deep rest.

CLOSING THOUGHTS

Stack a few of these environment design tips together… and watch how your home starts to enable all the habits you’ve been trying to build.

There are three weeks left in 2023. And there is no reason why they can’t be your best three weeks of the year. 🙌

Until next week,

Jade

P.S. If you’ve been thinking about growing your personal brand and posting more, there will never be a better time. You could spend 6 months trying to figure out what works… or you could learn it all in a 1-hour coaching session with me. (Idk about you, but I’d always rather pay for something in money than in time.)

I’ll teach you the exact system that grew my audience from 1k - 200k+ in 8 months. I’ve coached hundreds of clients. Check out their reviews and case studies here. 🔥

December’s already filling up!

P.P.S. For anyone new here, welcome to The Quiet Rich community! I’m so glad you’ve joined. Learn more about The Quiet Rich here. 🎉