WORK-LIFE BALANCE
A. Before you read the article in B, answer the questions below.
2. Is it possible to have a healthy life style in modern world?
3. Why do many people try to have a healthy life style?
4. What is the main purpose of it?
5. What is healthy food?
6. Do you pay much attention to what you eat?
7. What´s more important to you:eat healthy or eat tasty food?
8. Do you try to eat your breakfast, lunch and dinner at the same time everyday?
9. Do you have a snack every time you are hungry or do you wait for the lunch or dinner?
10. What is better for health?
11. Do you agree with the saying: "Eat your breakfast, share your lunch with a friend and give your dinner to your enemy"?
12. Why do people say so?
14. Do you try to follow this rule?
15. Are you a success?
16. How many hours of sleep do you generally need?
17. What time do you usually go to bed?
18. What time do you usually wake up?
19. Do you manage to sleep as much as you need? If not, why not?
20. Have you ever suffered from insomnia? What did you do to cure it?
21. Do you suffer from insomnia?
22. Are you a light sleeper or a heavy sleeper? Are you an early bird or a night owl?
22. What keeps you awake at night? (e.g. worrying too much about stuff, too much coffee, your partner's snoring, your neighbors' parties, an uncomfortable bed, a hot summer).
23. Do you use or have you ever used any special methods that help you get to sleep?
24. Are you a punctual person?
25. If you are late, what message does it send to the person who is waiting for you?
26. Do you prefer to show up early or late?
27. What is your busiest day of the week?
28. Do you like to be busy or you prefer to have an easy schedule?
29. What takes up most of your time?
30. Do you think you manage your time wisely?
31. Do you manage time or does time manage you?
32. What do you do if you show up too early for something?
33. What do you do if you show up too late for something?
34. What do you do if you forget an appointment?
35. Do you spend a lot of time when preparing for something?
36. How much time do you spend sleeping?
37. Do you wish you could sleep more?
B. Read the article below and then write down about your routine using the verbs in the box above.
I wake up well before my alarm every weekday, which I leave set for 6:45 a.m. just to be sure there is enough time to get my son ready for school without rushing the process. Truth be told, he and his baby sister are the reason my wife and I wake so early these days, but even before we had kids, I still got up early.
The early-morning hours are the only time during the day when I feel ahead of things rather than feeling like I'm playing catch-up. Later in the day, everything turns into a constant rush, between the emails piling up in my inbox, the empty coffee pot that needs cleaning, the looming phone calls, and the beckoning errands.
While many execs report to their desks before most people are even awake, I try not to do anything work-related until the 8 o'clock hour. That's when my son heads off to school, my wife and daughter start their daily routines, and the emails start coming in heavy.
In those early hours before work, I balance taking care of family needs with working on those projects that usually take a back seat to other responsibilities. I'll straighten my desk, read an article or two, tend to a plant in the garden, or anything else that I want to do but that's not a necessity. And contrary to what many highly successful people do, I never exercise in the early morning — I save that for shortly after lunch, breaking up the day and giving my mind a reset.
How you choose to spend your time after an early morning wake-up is your call — you can go for a run, read a book, or get right to work. But the benefits of regularly waking up early include better eating habits, improved concentration, reduced stress, and more energy.
Here's how you can train yourself to start waking up early:
1. Move to an early wake-up time slowly and steadily
Once you have identified a time as your daily wake-up goal, consider it relative to when you currently rise and move toward the new time slowly. Say you want to get out of bed at 6:30 a.m., but you normally haul yourself off the mattress at 8:15 a.m. Tomorrow, set the alarm for 8 a.m.. The next day, set it for 7:45 a.m.. And so on.
2. Once you're awake, get up
Snoozing can be a great pleasure, but it's a bad habit. Once you are awake, force yourself to get up and out of your bed as quickly as you can, even if you're still groggy. You do yourself a great disservice lingering under the covers, no matter how warm and cozy it feels: You will likely end up feeling sluggish all morning, and you can undo the progress you have made in establishing an earlier rising time by throwing off your body clock.
3. Be consistent, even on weekends
Unless you went out hard on Friday, wake-up time should be the same on Saturday as it is during the week. So too on Sunday. Once your body learns to get up early, you won't even want to stay in bed longer. And think of all that free time.
C. Listening Activity
Listen to this Youtube Video and read the transcript.
The Pomodoro Technique is one of my favorite techniques to fight procrastination and maintain focus and productivity throughout the day. Stay tuned for tips on how to incorporate this into your study routine.
He named it the Pomodoro Technique after the tomato shaped timer that he used to actually track his work as a university student.
Since then, this technique has gained much popularity in various productivity and self-improvement circles.
So, I often use this when I can't get myself motivated to study for a subject that is either particularly dull or boring. So anyways, I get my Pomodoro app started and I tell myself I just need to do one cycle of 25 minutes. By making this commitment small, to just do a small amount of work, it's easier to get started.
And once I finish that cycle, it always feels less daunting as I've built momentum.
At this time, it's usually not a problem to keep moving forward with my work.
I've also found it useful for reading textbook chapters, going through my on key deck and getting started on background reading for research projects.
Remember though that, Pomodoro is ultimately a productivity system to serve you, therefore don't feel obligated to always take a break if you're in the groove.
Sometimes though it's best to just keep chugging along once you've built momentum.
I often stop the Pomodoro app and continue my work without breaks when I'm either reviewing lectures or doing research data analysis and writing. So, with reviewing lectures, I generally review one lecture, take a brief break after finishing the lecture and then move to the next.
So going on to research. While Pomodoro has been conducive to background research reading for myself, I find that the writing and the analysis part of research requires prolonged periods of concentration and therefore I prefer to not take the break after 25 minutes.
At this time, I either modify my Pomodoro or I just go for long stretches without taking a break. So then, going on to modifications; again, because Pomodoro is a template to help you increase your productivity, you may want to actually alter the timing scheme.
So, for some tasks, it may be best to alter the timing intervals from a 25 5 minute allocation, which is the default, to something like a 50/10. I've used the 50/10 minute intervals with good results. Figure out what works best for you.
Again, the 30/30 app allows for flexibility in this regard and has a great interface.
Alright guys, that is it for this video. If you found any of these tips helpful, please press the like button below.
New videos every week. Hit the subscribe button if you have not already and I will see you guys in that next one you!
D. Now that you listened and read the audio trasncript, answer to these questions:
22. What keeps you awake at night? (e.g. worrying too much about stuff, too much coffee, your partner's snoring, your neighbors' parties, an uncomfortable bed, a hot summer).
23. Do you use or have you ever used any special methods that help you get to sleep?
24. Are you a punctual person?
25. If you are late, what message does it send to the person who is waiting for you?
26. Do you prefer to show up early or late?
27. What is your busiest day of the week?
28. Do you like to be busy or you prefer to have an easy schedule?
29. What takes up most of your time?
30. Do you think you manage your time wisely?
31. Do you manage time or does time manage you?
32. What do you do if you show up too early for something?
33. What do you do if you show up too late for something?
34. What do you do if you forget an appointment?
35. Do you spend a lot of time when preparing for something?
36. How much time do you spend sleeping?
37. Do you wish you could sleep more?
38. Are friends more important than family? What do you think?
40. Are you married?
41. Are you pressured by your family to act in a certain way?
42. Are you the oldest among your brothers and sisters?
43. Are your parents strict?
44. Did you ever meet any of your great grandparents?
45. Do you get along well with your family?
46. Do you get along well with your brothers and sisters?
47. Do you get along well with your in-laws?
48. Do you have any brothers or sisters? If so, how old are they?
49. Do you have any children? If yes, what are their names and ages?
50. Do you have to clean your own room?
51. Does your mother make you clean your room?
52. Do you like your family? Why or why not?
My day
Waking up before 6 a.m. has improved my work-life balance — here are 7 tips to help you wake up earlier
Virgin Group chairman Richard Branson is up out of bed each day at 5 a.m. AOL CEO Tim Armstrong gets up by 5:15 each day. Michelle Obama wakes up before dawn, often at 4:30 in the morning. Apple chief Tim Cook rises at 3:45 a.m.
I wake up well before my alarm every weekday, which I leave set for 6:45 a.m. just to be sure there is enough time to get my son ready for school without rushing the process. Truth be told, he and his baby sister are the reason my wife and I wake so early these days, but even before we had kids, I still got up early.
The early-morning hours are the only time during the day when I feel ahead of things rather than feeling like I'm playing catch-up. Later in the day, everything turns into a constant rush, between the emails piling up in my inbox, the empty coffee pot that needs cleaning, the looming phone calls, and the beckoning errands.
While many execs report to their desks before most people are even awake, I try not to do anything work-related until the 8 o'clock hour. That's when my son heads off to school, my wife and daughter start their daily routines, and the emails start coming in heavy.
In those early hours before work, I balance taking care of family needs with working on those projects that usually take a back seat to other responsibilities. I'll straighten my desk, read an article or two, tend to a plant in the garden, or anything else that I want to do but that's not a necessity. And contrary to what many highly successful people do, I never exercise in the early morning — I save that for shortly after lunch, breaking up the day and giving my mind a reset.
How you choose to spend your time after an early morning wake-up is your call — you can go for a run, read a book, or get right to work. But the benefits of regularly waking up early include better eating habits, improved concentration, reduced stress, and more energy.
Here's how you can train yourself to start waking up early:
1. Move to an early wake-up time slowly and steadily
Once you have identified a time as your daily wake-up goal, consider it relative to when you currently rise and move toward the new time slowly. Say you want to get out of bed at 6:30 a.m., but you normally haul yourself off the mattress at 8:15 a.m. Tomorrow, set the alarm for 8 a.m.. The next day, set it for 7:45 a.m.. And so on.
2. Once you're awake, get up
Snoozing can be a great pleasure, but it's a bad habit. Once you are awake, force yourself to get up and out of your bed as quickly as you can, even if you're still groggy. You do yourself a great disservice lingering under the covers, no matter how warm and cozy it feels: You will likely end up feeling sluggish all morning, and you can undo the progress you have made in establishing an earlier rising time by throwing off your body clock.
3. Be consistent, even on weekends
Unless you went out hard on Friday, wake-up time should be the same on Saturday as it is during the week. So too on Sunday. Once your body learns to get up early, you won't even want to stay in bed longer. And think of all that free time.
4. Create a healthy sleep environment
You can't wake early and refreshed if you didn't sleep well. Make sure your room is dark, cool, and either quiet or with noise moderated by a sound machine.
You can't wake early and refreshed if you didn't sleep well. Make sure your room is dark, cool, and either quiet or with noise moderated by a sound machine.
5. Create a healthy wake-up routine
If you can let the sunshine into your room in the morning, do it. If not, consider getting a light that simulates the sun's glow. And have the coffee ready to go, your toothbrush and toothpaste, face wash, and other hygiene products easy to access, and, if possible, your clothes already picked and laid out. The less effort you have to put into such necessary steps, the more benefit you gain from your time.
If you can let the sunshine into your room in the morning, do it. If not, consider getting a light that simulates the sun's glow. And have the coffee ready to go, your toothbrush and toothpaste, face wash, and other hygiene products easy to access, and, if possible, your clothes already picked and laid out. The less effort you have to put into such necessary steps, the more benefit you gain from your time.
6. Do something you enjoy early
If you're waking earlier up just to get to work earlier, unless you absolutely love your job, you're doing it wrong. Set aside early morning time to do something you enjoy, from reading to a puzzle to a bike ride, and you will start to enjoy getting up early.
If you're waking earlier up just to get to work earlier, unless you absolutely love your job, you're doing it wrong. Set aside early morning time to do something you enjoy, from reading to a puzzle to a bike ride, and you will start to enjoy getting up early.
7. Limit booze, screen time, and food at night
Your nighttime habits play a direct role in your morning wake-ups. Go easy on alcohol, don't eat within the hour before bed, and try not to look at a screen in that time, either. (Or wear glasses that block blue light if you must. Truth be told, I rarely stick to this one, but you and I both should.)
Also, try to go to bed at about the same time each night. You can't expect a pleasant scheduled early wake-up if your bed time changes erratically.
Source: https://www.businessinsider.in/waking-up-before-6-a-m-has-improved-my-work-life-balance-here-are-7-tips-to-help-you-wake-up-earlier/articleshow/68223009.cms
Your nighttime habits play a direct role in your morning wake-ups. Go easy on alcohol, don't eat within the hour before bed, and try not to look at a screen in that time, either. (Or wear glasses that block blue light if you must. Truth be told, I rarely stick to this one, but you and I both should.)
Also, try to go to bed at about the same time each night. You can't expect a pleasant scheduled early wake-up if your bed time changes erratically.
Source: https://www.businessinsider.in/waking-up-before-6-a-m-has-improved-my-work-life-balance-here-are-7-tips-to-help-you-wake-up-earlier/articleshow/68223009.cms
C. Listening Activity
Listen to this Youtube Video and read the transcript.
What's going on guys! This is Jay from MedSchoolInsiders.com. First, I want to talk to you a little bit about the history of the Pomodoro Technique. So, it was invented back in the early 1990s by Francesco Cirillo, I don't know if I'm
pronouncing that right.
pronouncing that right.
He named it the Pomodoro Technique after the tomato shaped timer that he used to actually track his work as a university student.
Since then, this technique has gained much popularity in various productivity and self-improvement circles.
So the theory behind it is that any large task or any series of tasks can be broken
down into short timed intervals called Pomodoro's. Each is separated by a short break.
down into short timed intervals called Pomodoro's. Each is separated by a short break.
This takes advantage of the fact that our brains have limited attention spans.
So, as to how to use it, the only item you really need is a timer. You can go old-fashioned or use your phone or computer with an app.
So, as to how to use it, the only item you really need is a timer. You can go old-fashioned or use your phone or computer with an app.
My favorite app is called 30/30 on the iPhone. It's my favorite because of its clean interface and customizability thus making it easy to do the traditional Pomodoro or customize it to your liking. More on that in a little bit.
So first, choose a task or series of tasks that you need to accomplish.
Next, set the timer to 25 minutes. Continue to work on the task until the timer goes off. Avoid constantly checking the timer. Once the timer goes off, take a short break for five minutes. Get up during this time, do not take the break at the same spot that you were working. I personally like getting up, holding a third-world squat, stretching, moving around. And that was also the time to use the bathroom and grab a refill for your water. After four Pomodoro cycles, take a longer break of 20 minutes. Rinse and repeat.
Distractions: during your Pomodoro cycles, do your best to limit distractions.
The whole point is 25 minutes of intense focus. Don't be checking Facebook or reddit or the Med School Insiders website on and off. Focus on the task at hand.
The whole point is 25 minutes of intense focus. Don't be checking Facebook or reddit or the Med School Insiders website on and off. Focus on the task at hand.
So I personally put my phone on either airplane mode or do not disturb mode. But be careful because 'do not disturb' mode can actually affect the notifications on your timer app if you are using your smartphone app. If someone else comes knocking for help, use the inform, negotiate, callback strategy which was suggested by Francesco Cirillo himself.
So, informed the distracting party that you're in the middle of something, negotiate a time when you can get back to them and call back when you're Pomodoro is complete and you're ready to address their need.
When to use it: I only found out about the technique in medical school and if you've checked my first video ever, link above right here, then you'll know that it is one of the key strategies that I wish I started using as an undergrad in college.
So, I often use this when I can't get myself motivated to study for a subject that is either particularly dull or boring. So anyways, I get my Pomodoro app started and I tell myself I just need to do one cycle of 25 minutes. By making this commitment small, to just do a small amount of work, it's easier to get started.
And once I finish that cycle, it always feels less daunting as I've built momentum.
At this time, it's usually not a problem to keep moving forward with my work.
I've also found it useful for reading textbook chapters, going through my on key deck and getting started on background reading for research projects.
Remember though that, Pomodoro is ultimately a productivity system to serve you, therefore don't feel obligated to always take a break if you're in the groove.
For longer days where you'll be studying for most of the day such as the day before a final exam, I recommend you do take breaks as this sustains your stamina and prevents burnout.
Sometimes though it's best to just keep chugging along once you've built momentum.
I often stop the Pomodoro app and continue my work without breaks when I'm either reviewing lectures or doing research data analysis and writing. So, with reviewing lectures, I generally review one lecture, take a brief break after finishing the lecture and then move to the next.
These breaks feel more natural to me than taking time breaks, but as always, figure out what works best for you.
So going on to research. While Pomodoro has been conducive to background research reading for myself, I find that the writing and the analysis part of research requires prolonged periods of concentration and therefore I prefer to not take the break after 25 minutes.
At this time, I either modify my Pomodoro or I just go for long stretches without taking a break. So then, going on to modifications; again, because Pomodoro is a template to help you increase your productivity, you may want to actually alter the timing scheme.
So, for some tasks, it may be best to alter the timing intervals from a 25 5 minute allocation, which is the default, to something like a 50/10. I've used the 50/10 minute intervals with good results. Figure out what works best for you.
You can change it up however you please.
Again, the 30/30 app allows for flexibility in this regard and has a great interface.
Alright guys, that is it for this video. If you found any of these tips helpful, please press the like button below.
New videos every week. Hit the subscribe button if you have not already and I will see you guys in that next one you!
D. Now that you listened and read the audio trasncript, answer to these questions:
1. What are the 5 steps in the Pomodoro Technique?
2. Why is it called Pomodoro Technique?
2. Why is pomodoro 25 minutes?
===============================================================
Comments