Movement energizes us and makes us more productive and efficient, and yet most knowledge workers spend eight hours or more sitting at a desk every day. Zack Arnold sits at a desk too, but he’s become an expert in building habits of movement into his daily life. On this episode, we talk about little tweaks to get more movement while at work, which will increase your productivity.
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Cheat Sheet
- How sitting all day is killing your productivity (and how regular movement during the workday can actually make you more creative)
- Why movement is vital for having energy
- The number of steps you need every day to maintain good energy (it’s probably more than you think)
- The difference between movement and exercise
- How to quantify your activity and track your progress
- The productivity benefits from making your office setup inefficient by forcing you to move more
- How to effectively implement a time blocking habit (especially if you’ve failed at this before)
- Breathing exercises you can do right now to increase productivity
- A sneak preview of Zack Arnold’s content in the Asian Efficiency Dojo
Links
- Optimize Yourself (use promo code ASIAN to save 25%)
- AE Dojo
- Fitness in Post podcast
- Fitness in Post Ep31: Managing Stress with Heart Rate Variability
- Go Far movie
- TPS17: Fitness w/ Zack Arnold
- TPS41: Go Far w/ Zack Arnold
- TPS23: Optimization, Automation, and Outsourcing with Ari Meisel
- BJ Fogg
- Atul Gawande’s TED Talk
Book, tool, ritual
Book: The Checklist Manifesto | The Art of Less Doing
Tool: Trello | FitBit | Heart-Rate Variability monitor
Ritual: Knockout 60 seconds of pushups while you are waiting for your water to warmup for your shower in the morning.
Connect with Zack Arnold
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If you enjoyed this episode, follow the podcast on Apple Podcasts, Spotify, Stitcher, Overcast, Pocket Casts or your favorite podcast player. It’s easy, you’ll get new episodes automatically, and it also helps the show. You can also leave a review!