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    Health

    Time and Attention

    Time and Attention is a podcast that will help you become more intentional and productive. Hosted by Chris Bailey, the author of two productivity books, and Ardyn Nordstrom, a nerdy economist, the show covers topics as diverse as productivity, focus, procrastination, time management, money, happiness, gratitude, and disconnecting. We occasionally also welcome a bestselling author onto the show to talk about a book they wrote.

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    Latest Episodes:
    55: Roadblocks, Bumps, and Obstacles Jul 06, 2021
    Show notes

    Podcast: The importance of anticipating obstacles

    On this episode, we chat about obstacles that get in the way of our habits—including the habits we’re in the middle of forming, and the ones we already have. Topics covered include:

    • The payoff of anticipating obstacles ahead of time
    • Some common obstacles that get in our way
    • How to identify the obstacles that’ll get in the way of our specific habits
    • The types of obstacles we face: Environmental, time-based, temptations, and situational
    • The five cues that trigger habits
    • Minding our time, attention, and energy

    Links mentioned in this episode:

    • Book: The Power of Habit
    • My New Year’s Guidebook

    You can listen (and subscribe) to the podcast below!

    The post Podcast: The importance of anticipating obstacles appeared first on Chris Bailey.

    54: Productivity Habits (Part 2) Jun 22, 2021
    Show notes

    Podcast: My favorite productivity habits (part 2)

    On this episode, we count down our all-time favorite productivity habits—this week we cover numbers 5-1! Topics covered include:

    • Keeping a “Waiting For” list—and what to capture on it
    • How to organize the items you’re waiting on
    • The importance of “scatterfocus”
    • Where ideas come from—and where our mind wanders to
    • How to recharge, generate ideas, and generate plans
    • The three types of scatterfocus
    • How to conduct a weekly review
    • How to determine your most important tasks
    • Understanding how much time tasks and projects take
    • How to make a daily plan, while including the rule of 3
    • The ways meditation makes us more productive

    Links mentioned in this episode:

    • Book: Hyperfocus
    • Audible Original: How to Train Your Mind
    • Focusmate

    You can listen (and subscribe) to the podcast below!

    The post Podcast: My favorite productivity habits (part 2) appeared first on Chris Bailey.

    53: Productivity Habits (Part 1) Jun 08, 2021
    Show notes

    Podcast: My favorite productivity habits (part 1)

    On this episode, we count down our all-time favorite productivity habits—this week we cover numbers 10-6! Topics covered include:

    • The point of becoming more productive
    • How productivity can make us more human
    • Earning back time, enjoying the journey, carving out time for what’s meaningful
    • Keeping an accomplishments list
    • The “Zeigarnik Effect”
    • How often to review your accomplishments
    • Email/message sprints
    • “Time confetti”
    • The two types of work: focus work vs. collaborative work
    • Your “biological prime time,” and how to calculate it
    • Working around your energy level fluctuations
    • Taking only the productivity advice that works for you (and leaving the rest)
    • Keeping a distractions list
    • Remembering to remember things
    • Shrinking the tasks you find most aversive

    Links mentioned in this episode:

    • Wikipedia: The Zeigarnik Effect
    • Caveday (for work sprints)
    • Focusmate (for instant accountability)
    • Article: 3 Ways to Calculate Your Peak Energy Time of Day

    You can listen (and subscribe) to the podcast below!

    The post Podcast: My favorite productivity habits (part 1) appeared first on Chris Bailey.

    52: Organizing Projects May 25, 2021
    Show notes
    Podcast: How to organize your projects

    On this episode, we chat about how to organize all of the projects you’re in the middle of, to feel more in control and less overwhelmed by them all. Topics covered include:

    • What a “project” even is
    • The importance of seeing all of what you have going on in one place
    • How to feel in control of your projects
    • Projects lists—and how to sort them
    • Managing shared projects with a team
    • Capturing next steps, “waiting for” items, and reference items
    • The (all-important) Weekly Review

    Links mentioned in this episode:

    • Book: Getting Things Done
    • Article: Which of your projects need space, and which need focus?

    You can listen (and subscribe) to the podcast below!

    The post Podcast: How to organize your projects appeared first on Chris Bailey.

    51: Food Habits May 11, 2021
    Show notes

    On this episode of the podcast, we chat about how to crowd out bad food habits—as well as how food habits of abundance are far more helpful than habits of deprivation. Topics covered include:

    • Which food habits to eliminate and double down on
    • How to approach deciding what to eat with an attitude of abundance—not deprivation
    • The “all or nothing” effect with food
    • Introducing dependencies to combat negative habits
    • Our limited reservoir of willpower
    • The Frozen Berry Train
    • What “real food” even is

    Links mentioned in this episode:

    • Book: How Not to Die
    • Book: How Not to Diet
    • Book: Salt Sugar Fat
    • Book: Hooked
    • Book: The Dorito Effect

    You can listen (and subscribe) to the podcast below! Enjoy :-)

    The post Podcast: Some food habits that will help you out appeared first on Chris Bailey.

    50: Hooked on Salt, Sugar, and Fat Apr 27, 2021
    Show notes Takeaway:The processed food industry has become incredibly sophisticated in the way it gets us to eat more of what it makes. Estimated Reading Time:1 minute, 37s.

    The 5 things that make processed food addictive

    For this week’s podcast episode I sat down with Michael Moss, the Pulitzer Prize-winning author of Salt Sugar Fat and now, Hooked: Food, Free Will, and How the Food Giants Exploit Our Addictions. Hooked is an incredible book: a deep dive into the processed food industry and a look at how highly-processed food can be even more addictive than hard drugs.

    My main takeaway from the book is how we shouldn’t see processed food as food: it’s more of a Frankenstein-esque lab creation. Michael illustrates this with the example of pumpkin spice—one of the coziest-feeling flavors I can think of:

    “In our kitchen cabinets, pumpkin spice is made of cinnamon, nutmeg, cloves, and maybe ginger. Not so in processed food. Its pumpkin spice is simulated through the deployment of as many as eighty elements.”

    Companies have learned to isolate flavor compounds and add them to our food—without our knowledge or permission—to make what we eat taste like something it’s not. Our latte may taste like pumpkin, but in reality, it’s a cocktail of other ingredients concocted in chemical laboratories.

    Flavor is the main lever processed food companies use to hook us on their products. According to Michael, the others are:

    • Calories. We have a natural drive to maximize our calorie intake. If two foods taste identical, but one has more calories, that’s the one we’ll choose.
    • Cost. The cheaper something is, the more likely we are to buy it.
    • Variety. We crave variety—and the novelty that comes along with it. That’s why there are so many flavors of Oreos and sparkling water!
    • Convenience. We gravitate towards what saves us time—hence the appeal of ready-to-heat or ready-to-eat meals.

    In our conversation, linked below, Michael and I dig deeper into the levers processed food companies use to get us to eat more of what they sell.

    He’s a fascinating interview—and I highly recommend the book as well.

    The post The 5 things that make processed food addictive appeared first on Chris Bailey.

    49: The Power of Novelty Apr 13, 2021
    Show notes
    Podcast: The Power of Novelty

    On this episode, we chat about the power of novelty—and how this one ingredient influences our perception of time and how meaningful our life feels. Topics covered include:

    • How novelty has affected our perception of time during the pandemic
    • The ways that novel moments serve as markers in time
    • Our brain’s “novelty bias”
    • How novelty, surprise, and dopamine work together
    • How novelty can help us build habits and memories
    • How to make your days more novel
    • “Memory sinkholes”
    • Who is the “Chuck Norris” of the podcast

    You can listen (and subscribe) to the podcast below!

    The post Podcast: The Power of Novelty appeared first on Chris Bailey.

    48: A World Without Email Mar 30, 2021
    Show notes

    On this episode, I chat with Cal Newport about his fantastic new book, A World Without Email. We chat about:

    • How the cost of email is higher than we realize
    • The differences between “asynchronous” and “synchronous” ways of communicating, and why they matter
    • Cal’s idea of the “hyperactive hive mind”
    • How email scrambles our thoughts and makes us anxious
    • How to identify the parts of our work we can move outside of email
    • How Cal manages his own email
    • Key mindset shifts to make with email
    • Overcoming the guilt of not checking email
    • How to automate email scheduling
    • How to set up “email office hours”

    Links mentioned in this episode:

    • Cal’s new book: A World Without Email
    • Cal’s book Deep Work
    • Cal’s New Yorker article, Was E-Mail a Mistake?
    • Trello boards
    • Neal Stephenson’s essay, Why I Am a Bad Correspondent
    • Meeting schedulers
      • ScheduleOnce
      • X.ai
      • Calendly

    You can listen (and subscribe) to the podcast below!

    The post Podcast: A World Without Email appeared first on Chris Bailey.

    47: Mini Productivity Experiments Mar 16, 2021
    Show notes

    Podcast: Mini Productivity Experiments

    On this episode, we chat about five productivity experiments you can try out while stuck at home—including how to wake up early, reset your caffeine tolerance, and replace TV time with books. Topics covered include:

    • How our wakeup time doesn’t affect our income or success level
    • The downfalls of caffeine
    • How to optimize your caffeine consumption
    • The ways we borrow energy from tomorrow
    • How many years of our lives we spend watching TV
    • How mental stimulation has become the enemy of focus
    • Identifying your keystone habits
    • Creating a cycle of positive change
    • Mini productivity experiments to try out in quarantine:
      • Different wakeup times
      • A caffeine reset
      • Cutting out booze
      • Replacing TV with books
      • New workout regimens

    Links mentioned in this episode:

    • TED Talk: that mentions socioeconomic standing and sleep
    • Article: 3 ways to identify your “keystone habits”, habits that change everything
    • Book: The Power of Habit
    • TED Talk: How to Get Your Brain to Focus
    • Article: How to gain back 13.6 years of your life, in an instant
    • Study: Alcohol Use and Breast Cancer Risk
    • Fitness Apps:
      • Peloton Digital
      • Apple Fitness+
      • Beach Body On Demand
      • Pop Sugar Fitness
      • Yoga with Adrenne

    You can listen (and subscribe) to the podcast below!

    The post Podcast: Mini Productivity Experiments appeared first on Chris Bailey.

    46: All or Something Thinking Mar 02, 2021
    Show notes

    On this episode, we chat about how to avoid “all or nothing” thinking—also known as the “eff it” effect, or the abstinence violation effect, if you want to get technical about it. Topics covered include:

    ⁃ Not being satisfied by partial success
    ⁃ How the effect plays out across different time scales
    ⁃ The idea of “sunk costs”
    ⁃ How awareness is key to behavioral change
    ⁃ The downfalls of black and white thinking

    You can listen (and subscribe) to the podcast below!

    The post Podcast: All or Something Thinking appeared first on Chris Bailey.

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