WorkFlow with Steve Glaveski

It’s no secret that sitting all day is damaging to your body in myriad ways.

It increases insulin resistance, putting you at risk of unhealthy weight gain, Type 2 diabetes, and heart disease.

It’s devastating to your muscles, and cervical and lumbar spine mobility.
And it can compromise your job satisfaction, energy levels, and emotional health.

But sitting gets a bad wrap.

In this video I explore the pros and cons of sitting and standing, and how to incorporate the right amount of movement into your workday.

TIMESTAMPS
00:00 Introduction and key statistics on sitting at work
0:57 How sitting damages our health and focus
1:23 Benefits of standing up at your desk
3:02 Sit and stand
3:56 Walking
5:02 Erogonomic chairs and workstations
5:40 Stretching and mobility at work

STUDIES
1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5618737/#:~:text=Our%20results%20indicated%20that%20long,and%20knees%20of%20office%20workers
2) https://pubmed.ncbi.nlm.nih.gov/28378964/
3) https://bmjopen.bmj.com/content/2/4/e000828#:~:text=Results%20The%20estimated%20gains%20in,to%20%3C2%20h%2Fday.
4) https://pubmed.ncbi.nlm.nih.gov/26444941/
5) https://academic.oup.com/biomedgerontology/article/75/1/139/5164279#:~:text=Experimental%20studies%20have%20shown%20that,also%20be%20beneficial%20(17)
6) https://healthcare.utah.edu/publicaffairs/news/2015/04/04-30-15_short_walks_offset_hazards_of_sitting_too_long.php
7) https://pubmed.ncbi.nlm.nih.gov/22889123/

PRODUCTS
1) MojoDesk standing desks: https://mojodesk.com?aff=338
2) StandDesk standing desks: https://shareasale.com/r.cfm?b=1378876&u=2813498&m=78887&urllink=&afftrack=0
3) Treadmill desk: https://amzn.to/3vBapFr
4) Ergonomic chair: https://shareasale.com/r.cfm?b=1162254&u=2813498&m=78887&urllink=&afftrack=
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FIND ME ONLINE
🌐 Find my work at steveglaveski.com, including 100 #PRODUCTIVITY HACKS ebook
🌳 LINKTREE: https://linktr.ee/steveglaveski
📚 My book and FREE CHAPTER: https://www.timerichbook.com
🎓 My online course: https://www.timerichbook.com/online-c...
🐦My Twitter: https://www.twitter.com/steveglaveski
🇱 My LinkedIn: https://www.linkedin.com/in/steveglav...
Corporate workshops: https://www.timerichbook.com/corporat...
➖➖➖
The WorkFlow podcast is hosted by me, Steve Glaveski. I'm the founder of innovation accelerator, Collective Campus, the author of several books and numerous Harvard Business Review articles on all things productivity, effectiveness, and high-performance at work.

My mission is to help you unlock your potential to do more great #work in far less time, whether you’re working as part of a team or flying solo, and to set you up for a richer life. You will learn how to level up your mindset, develop #leadership skills in business and in your personal life.

I run workshops, webinars, give talks, and deliver coaching for teams of all sizes - from startup to large corporate, and have done so for the likes of OzMinerals, OnRunning, Charter Hall, MetLife, Lufthansa, and numerous organizations around the world.

The shift to remote work has left us divided. Some of us want to remain remote forever, others can’t wait to get back to the office, and some are calling for a hybrid model. There are pros and cons of each, but one downside of working from home has consistently been overlooked — morning sunlight.

For millions of people around the world, their daily commute has been reduced to a short stroll from the bedroom to the study (or the kitchen table). While convenient, this can come at a significant cost to our mood, sleep, and focus.

Sunlight has long been vilified for the deleterious effects of over-exposure, and while we must indeed be sun-smart, the WHO found that ultraviolet rays (UVR) account for only 0.1% of the total global burden of disease.

Direct-sunlight exposure (as opposed to indirect sunlight exposure through a window) plays a number of critical and foundational roles when it comes to optimizing our health and mental performance.

In this video, I explore five benefits of sunlight, and how to get more of the sun's vitamin-D boosting goodness into your day.
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TIMESTAMPS
00:00 Introduction
01:35 Vitamin D deficiency, immunity, and COVID-19 hospitalizations
02:46 How sunlight regulates mood and emotions
3:26 How sunlight improves cognitive function and focus
4:33 How natural light improves job satisfaction
5:27 How sunlight and Vitamin D improve sleep

SHOW NOTES
1)Source article: https://glaveski.medium.com/how-direct-sunlight-exposure-improves-your-focus-mood-and-creativity-5380bade0529
2) WHO research: http://who/
3) Vitamin D epidemic: https://academic.oup.com/jn/article/135/11/2739S/4669900#:~:text=Vitamin%20D%20deficiency%20is%20now,for%20both%20children%20and%20adults.
4) COVID-19 and vitamin D research: https://www.healthline.com/health-news/new-study-found-80-percent-of-covid-19-patients-were-vitamin-d-deficient
5) UVR and endorphins: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/
6) Light therapy research: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6751071/
7) BDNF and sunlight research: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3487856/
8) Sunlight and alertness research: https://pubmed.ncbi.nlm.nih.gov/3666056/
9) Sunlight and cognitive impairment research: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2728098/
10) Natural elements and job satisfaction research: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4877070/
11) Vitamin D and sleep disorders: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213953/

PRODUCTS
Vitamin D lamp: https://www.amazon.com/s?k=vitamin+d&ref=nb_sb_noss&_encoding=UTF8&tag=glaveski-20&linkCode=ur2&linkId=2f9c49394bad861f2a015b9a5820ec7b&camp=1789&creative=9325
Vitamin D supplements: https://www.amazon.com/s?k=vitamin+d&ref=nb_sb_noss&_encoding=UTF8&tag=glaveski-20&linkCode=ur2&linkId=2f9c49394bad861f2a015b9a5820ec7b&camp=1789&creative=9325

---
FIND ME ONLINE
🌐 Find my work at steveglaveski.com, including 100 #PRODUCTIVITY HACKS ebook
📚 My book and FREE CHAPTER: https://www.timerichbook.com

🎓 My online course: https://www.timerichbook.com/online-c
...
🐦My Twitter: https://www.twitter.com/steveglaveski

🇱 My LinkedIn: https://www.linkedin.com/in/steveglav
...
Corporate workshops: https://www.timerichbook.com/corporat
...
➖➖➖

The WorkFlow podcast is hosted by me, Steve Glaveski. I'm the founder of innovation accelerator, Collective Campus, the author of several books and numerous Harvard Business Review articles on all things productivity, effectiveness, and high-performance at work.

My mission is to help you unlock your potential to do more great #work in far less time, whether you’re working as part of a team or flying solo, and to set you up for a richer life. You will learn how to level up your mindset, develop #leadership skills in business and in your personal life.

I run workshops, webinars, give talks, and deliver coaching for teams of all sizes - from startup to large corporate, and have done so for the like of OzMinerals, OnRunning, Charter Hall, MetLife, Lufthansa, and numerous organizations around the world.

For years now we’ve heard people extol the virtues of getting up at 5am.

Whether it’s books like Hal Elrod’s miracle morning, Robin Sharma’s 5am club, or Dan Luca’s the 5am revolution, or whether it’s influencers like former navy seal Jocko Willink religiously posting a photo of his wristwatch to Instagram when he wakes up at 4:30am each day.

But does the early bird really get the worm?

Or is the game just hacked in their favor?

In this video, I explore how we're all different, how you can determine your preferred sleeping pattern, and set your day up for success.

Don't forget to subscribe if you like what you see.

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TIMESTAMPS

00:00 Introduction and Famous Early Birds

02:12 Preferred sleeping patterns (chronotypes)

03:40 The Solutions to Zoom Fatigue

05:35 Famous Night Owls

06:40 Determine Your Preferred Sleeping Patterns with the MEQ Test

REMOTE WORKING PLAYBOOK DOWNLOAD

Download Link: https://steveglaveski.com/downloads

SHOW NOTES

1) https://www.ncbi.nlm.nih.gov/pmc/arti...

2) https://www.cbsnews.com/news/night-ow...

3) https://carolynschur.com/percentage-o...

4) MEQ Test: https://chronotype-self-test.info/ind...

---

FIND ME ONLINE

🌐 Find my work at steveglaveski.com, including 100 #PRODUCTIVITY HACKS ebook

📚 My book and FREE CHAPTER: https://www.timerichbook.com

🎓 My online course: https://www.timerichbook.com/online-c ...

🐦My Twitter: https://www.twitter.com/steveglaveski

🇱 My LinkedIn: https://www.linkedin.com/in/steveglav ...

Corporate workshops: https://www.timerichbook.com/corporat ...

➖➖➖

The WorkFlow podcast is hosted by me, Steve Glaveski. I'm the founder of innovation accelerator, Collective Campus, the author of several books and numerous Harvard Business Review articles on all things productivity, effectiveness, and high-performance at work.

If you give yourself two weeks to complete a task, it will take you...about two weeks.

But what if you gave yourself two days to complete that same task. How long do you think it would take you to get it done?

This question lies at the heart of Parkinson’s Law, a phenomenon first observed by British naval historian, Cyril Parkinson, in an Economist article back in 1955.

He argued that work expands to fill the time available for completion.

In this video, I’ll explore how Parkinson’s Law helps us get more done in less time, and how to use it without compromising the quality of your work.

TIMESTAMPS

00:00 Introduction

2:01 Tight deadlines, the flow state, and Ben Mezrich

03:38 Finishing kicks and Alex Hutchinson

5:20 Balancing speed with quality

6:08 Diminishing returns

6:53 Definition of done

SHOW NOTES

1) Finishing kick study: https://pubmed.ncbi.nlm.nih.gov/33300...

2) Future Squared podcast: https://www.youtube.com/channel/UC63t...

3) Parkinsons Law in The Economist: https://www.economist.com/news/1955/1...

---

FIND ME ONLINE

🌐 Find my work at steveglaveski.com, including 100 #PRODUCTIVITY HACKS ebook

🌳 LINKTREE: https://linktr.ee/steveglaveski

📚 My book and FREE CHAPTER: https://www.timerichbook.com

🎓 My online course: https://www.timerichbook.com/online-c...

🐦My Twitter: https://www.twitter.com/steveglaveski

🇱 My LinkedIn: https://www.linkedin.com/in/steveglav...

Corporate workshops: https://www.timerichbook.com/corporat...

➖➖➖

The WorkFlow podcast is hosted by me, Steve Glaveski. I'm the founder of innovation accelerator, Collective Campus, the author of several books and numerous Harvard Business Review articles on all things productivity, effectiveness, and high-performance at work.

My mission is to help you unlock your potential to do more great #work in far less time, whether you’re working as part of a team or flying solo, and to set you up for a richer life. You will learn how to level up your mindset, develop #leadership skills in business and in your personal life.

I run workshops, webinars, give talks, and deliver coaching for teams of all sizes - from startup to large corporate, and have done so for the like of OzMinerals, OnRunning, Charter Hall, MetLife, Lufthansa, and numerous orga

More than 50% of people across the world experience workplace stress, and the prevalence of stress is much higher in the United States.

This has been exacerbated by COVID-19 and its related stressors, with a meta-analysis published in Nature finding that there has been a dramatic rise in the prevalence of mental health problems globally.

The report finds that almost 1 in 3 adults are suffering from depression and 1 in 4 from anxiety.

This can create all sorts of problems in our lives, not least our ability to focus at work.

In this video, I explore how breathing helps to quickly allay us of state anxiety, free up attentional resources, and help us get stuff done.

I'll explore research from Andrew Huberman and his team at Stanford's Huberman Lab - part of the Stanford School of Medicine.

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TIMESTAMPS

00:00 The state of workplace #stress

01:47 How stress compromises our focus

03:19 How breathing counters #anxiety and stress

4:32 #AndrewHuberman's physiological sigh

DOWNLOAD 100 Productivity Hacks ebook: https://www.steveglaveski.com/downloads

COMPANION ARTICLE https://www.steveglaveski.com/blog/how-to-beat-state-anxiety-in-20-seconds-and-get-focused

STUDIES

1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137615/

2) https://www.nature.com/articles/s41598-021-89700-8

STANFORD HUBERMAN LAB

https://hubermanlab.stanford.edu/

MENTAL HEALTH RESOURCES

https://www.betterhelp.com

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FIND ME ONLINE

🌐 Find my work at steveglaveski.com, including 100 #productivity HACKS ebook 📚 My book and FREE CHAPTER: https://www.timerichbook.com

🎓 My online course: https://www.timerichbook.com/online-c ...

🐦My Twitter: https://www.twitter.com/steveglaveski

🇱 My LinkedIn: https://www.linkedin.com/in/steveglav ...

Corporate workshops: https://www.timerichbook.com/corporat ...

➖➖➖

WorkFlow is hosted by me, Steve Glaveski. I'm the founder of innovation accelerator, Collective Campus, the author of several books and numerous Harvard Business Review articles on all things productivity, effectiveness, and high-performance at work.

My mission is to help you unlock your potential to do more great #work in far less time, whether you’re working as part of a team or flying solo, and to set you up for a richer life. You will learn how to level up your mindset, develop #leadership skills in business and in your personal life.

I run workshops, webinars, give talks, and deliver coaching for teams of all sizes - from startup to large corporate, and have done so for the like of OzMinerals, OnRunning, Charter Hall, MetLife, Lufthansa, and numerous organizations around the world.

We waste so much time, energy, and money pursuing the wrong things, and over-analyzing.

In this video, you'll learn how to beat jumping to conclusions and analysis paralysis, and spend more time and money on things that work.

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TIMESTAMPS

00:00 Intro

01:50 Jumping to Conclusions

02:05 Analysis Paralysis

03:57 Define Assumptions

5:36 Test Assumptions

COMPANION ARTICLE https://www.steveglaveski.com/blog/the-optimism-bias-dont-let-it-kill-you

---

FIND ME ONLINE

🌐 Find my work at steveglaveski.com, including 100 PRODUCTIVITY HACKS ebook

📚 My book and FREE CHAPTER: https://www.timerichbook.com

🎓 My online course: https://www.timerichbook.com/online-c ...

🐦My Twitter: https://www.twitter.com/steveglaveski

🇱 My LinkedIn: https://www.linkedin.com/in/steveglav ...

Corporate workshops: https://www.timerichbook.com/corporat ...

➖➖➖

The WorkFlow podcast is hosted by me, Steve Glaveski. I'm the founder of innovation accelerator, Collective Campus, the author of several books and numerous Harvard Business Review articles on all things productivity, effectiveness, and high-performance at work.

My mission is to help you unlock your potential to do more great work in far less time, whether you’re working as part of a team or flying solo, and to set you up for a richer life. You will learn how to level up your mindset, develop leadership skills in business and in your personal life.

I run workshops, webinars, give talks, and deliver coaching for teams of all sizes - from startup to large corporate, and have done so for the likes of OzMinerals, OnRunning, Charter Hall, MetLife, Lufthansa, and numerous organizations around the world.

#analysisparalysis #jumpingtoconclusions #testyouridea

You’ve been there before.

You head out for lunch and against your better judgment, you order the burger with a side of fries, or the big bowl of pasta, or the pizza. You feel great in the moment, but it doesn’t take long for the food coma and lethargy to set in.

You get back to your desk, and quickly resign yourself to an afternoon of ‘nothing done’.

Sure, your body is present, but your brain has checked out for the day.

In this video, I talk through how you can have your cake AND eat it too! ;)

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TIMESTAMPS

00:00 Intro

00:44 Why Carbs Cause us to Crash

01:57 Physical Activity

4:00 Lemon Juice

5:03 Slow Carbs

6:20 Eat Less

COMPANION ARTICLE

https://www.steveglaveski.com/blog/ho...

STUDIES 1) https://www.ncbi.nlm.nih.gov/pmc/arti...

2) https://www.jamda.com/article/S1525-8...

3) https://link.springer.com/article/10....

VO2 CALCULATOR https://www.omnicalculator.com/sports...

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FIND ME ONLINE

🌐 Find my work at steveglaveski.com, including 100 #PRODUCTIVITY HACKS ebook

📚 My book and FREE CHAPTER: https://www.timerichbook.com

🎓 My online course: https://www.timerichbook.com/online-c ...

🐦My Twitter: https://www.twitter.com/steveglaveski

🇱 My LinkedIn: https://www.linkedin.com/in/steveglav ...

Corporate workshops: https://www.timerichbook.com/corporat ...

➖➖➖

The WorkFlow podcast is hosted by me, Steve Glaveski. I'm the founder of innovation accelerator, Collective Campus, the author of several books and numerous Harvard Business Review articles on all things productivity, effectiveness, and high-performance at work.

My mission is to help you unlock your potential to do more great #work

Zoom fatigue is real.

According to researchers at the Stanford Virtual Human Interaction Lab, all that time you’re spending on Zoom or video calls is wearing you out at a much quicker rate than traditional face-to-face meetings.

Jeremy Bailenson and his team of researchers found four key reasons for Zoom fatigue.

In this video, I unpack all of them, and dive into five solutions to Zoom fatigue. In this video, I talk through the five levels of #remotework.

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TIMESTAMPS

00:00 Zoom Boom

01:00 The Reasons for Zoom Fatigue

03:40 The Solutions to Zoom Fatigue

REMOTE WORKING PLAYBOOK DOWNLOAD

Download Link: https://steveglaveski.com/downloads

SHOW NOTES

1)Zoom Fatigue article: https://www.steveglaveski.com/blog/how-to-beat-zoom-fatigue

2) Stanford research: https://news.stanford.edu/2021/02/23/four-causes-zoom-fatigue-solutions/

---

FIND ME ONLINE

🌐 Find my work at steveglaveski.com, including 100 #PRODUCTIVITY HACKS ebook

📚 My book and FREE CHAPTER: https://www.timerichbook.com

🎓 My online course: https://www.timerichbook.com/online-c...

🐦My Twitter: https://www.twitter.com/steveglaveski

🇱 My LinkedIn: https://www.linkedin.com/in/steveglav...

Corporate workshops: https://www.timerichbook.com/corporat...

➖➖➖

The WorkFlow podcast is hosted by me, Steve Glaveski. I'm the founder of innovation accelerator, Collective Campus, the author of several books and numerous Harvard Business Review articles on all things productivity, effectiveness, and high-performance at work.

My mission is to help you unlock your potential to do more great #work in far less time, whether you’re working as part of a team or flying solo, and to set you up for a richer life. You will learn how to level up your mindset, develop #leadership skills in business and in your personal life.

COVID-19 has forced us into a global remote working experiment.

Companies were quick to download Zoom and Slack, but tools are only as good as how you use them.

When it comes to remote work, few companies do it better than Automattic—the company behind Wordpress, which powers 35 per cent of all websites on the internet.

Automattic has 1,170 employees across more 75 countries and is worth US$3 billion. And here’s the kicker: the company does not have an office; its employees collaborate almost exclusively online.

Automattic’s founder Matt Mullenweg (hence the double-t in the company’s name), sees five levels of sophistication when it comes to remote teams.

In this video, I talk through the five levels of #remotework.

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TIMESTAMPS

00:00 Remote work in 2021

01:05 The five levels of remote work

01:20 Automattic and Matt Mullenweg

03:18 Level 0

04:04 Level 1

04:39 Level 2

06:48 Level 3

10:20 Meeting protocol

14:47 Level 4

16:11 Earlybirds v night owls

19:45 Level 5

REMOTE WORKING PLAYBOOK DOWNLOAD

Download Link: https://upscri.be/g29t6z

SHOW NOTES

1) ‘5 levels of remote work' article: https://medium.com/swlh/the-five-leve...

2) Matt Mullenweg on Sam Harris’ Making Sense podcast: https://samharris.org/podcasts/194-ne...

3) Matt Mullenweg's 5 levels of autonomy: https://ma.tt/2020/04/five-levels-of-...

---

FIND ME ONLINE

🌐 Find my work at steveglaveski.com, including 100 #PRODUCTIVITY HACKS ebook

📚 My book and FREE CHAPTER: https://www.timerichbook.com

🎓 My online course: https://www.timerichbook.com/online-c...

🐦My Twitter: https://www.twitter.com/steveglaveski

🇱 My LinkedIn: https://www.linkedin.com/in/steveglav...

In this episode, I respond to Dr Rhonda Patrick's appearance on a recent Joe Rogan Experience episode (#1701 - 26 August 2021), in which she noted how #fasting makes her way more focused.

Was she right, and what does science say?

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TIMESTAMPS

00:00 Was she right?

01:45 The BRO science

2:53 What the actual science says

SHOW NOTES:

Article: How Fasting Elevates Your Focus: https://www.steveglaveski.com/blog/ho... 100 Productivity Hacks ebook: https://steveglaveski.com/downloads

FIND ME ONLINE

🌐 Find my work at steveglaveski.com, including 100 PRODUCTIVITY HACKS ebook 📚 My book and FREE CHAPTER: https://www.timerichbook.com

🎓 My online course: https://www.timerichbook.com/online-c...

🐦My Twitter: https://www.twitter.com/steveglaveski

🇱 My LinkedIn: https://www.linkedin.com/in/steveglav...

Corporate workshops: https://www.timerichbook.com/corporat...

➖➖➖

The WorkFlow podcast is hosted by me, Steve Glaveski. I'm the founder of innovation accelerator, Collective Campus, the author of several books and numerous Harvard Business Review articles on all things productivity, effectiveness, and high-performance at work. I'm an entrepreneur, writer, and productivity coach, on a mission is to unlock the potential of companies, teams, and people to create more impact for the world, and lead more fulfilling lives.

My mission is to help you unlock your potential to do more great work in far less time, whether you’re working as part of a team or flying solo, and to set you up for a richer life. You will learn how to level up your mindset, develop leadership skills in business and in your personal life.