You’re not tired.You’re not lazy.You’re not broken .You’re overdosed — and it’s killing your potential.

You Are Not Broken!

Every notification on your phone makes you glaze at the screen. It may be for an instant — a swipe, and you’re good. Or it may trigger a relapse of binge scrolling that takes away hours of your day. Every cheap snack, scroll and click it’s an instant dose of your artificial pleasure. Another hit of dopamine. Another reason why you’re life is slipping through your fingers.Where is your motivation? Where is your attention? They are gone, and you don’t even realize it happened.

The Danger of Notifications

Dopamine should reward us for our achievements. But what achievement did you receive the last time you ate half of that chocolate bar? You have to control your dopamine, or it will control you. You will love it — no doubt. But what will you have ten years from now besides a long streak of self-destruction?

Dopamine Should Reward Us

Dopamine is your brain’s motivator. It’s the chemical that pushes you to chase goals, crave rewards, and feel pleasure after an achievement.It sounds great, right?Well, it was great — before we engineered an environment that hijacks it 24/7.According to a 2020 study published in the Journal of Behavioral Addictions , heavy stimulation from digital devices creates similar dopamine patterns to drug addiction. Another Stanford study found that constant micro-doses of pleasure lower your baseline dopamine, meaning you feel less joy from real achievements.

What is Dopamine?

So, what does that mean?Your brain is short-circuiting. The things that once motivated you can’t even get through the noise anymore.Cheap rewards have overthrown real success, deep connections, and meaningful creation. And every fake dopamine hit buries you deeper.It’s time to detox. Here’s how.

Why You Desperately Need a Detox

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The Challenge

I’ve been having issues pursuing my online career in the last few days. And I’ve searched for a motivation behind this low desire.It’s not something rare in my routine. I often have periods where I am prolific and moments where I don’t write at all. But this time, it was different.I didn’t have the desire to succeed anymore. And that made me think — what if I am getting too many free pleasures?I’ve been in this market for a few years now, and I know dopamine can become a drug — so the alert triggered immediately. But still, I had to get out of that comfort zone, and it took me some time.

My Challenges with Dopamine Addiction

Enough about me. Let’s talk about you.If you’re still reading, the introduction probably caught your attention. You felt like I was talking about you. And that might be true — you’re not the only one experiencing these issues.Most people struggle with dopamine today because we lowered that baseline too much, and we need greater releases to feel good. But it’s time to invert that trend. It’s <a href="https://www.cosmopolitanmindset.com/30-day-dopamine-detox-the-complete-guide/">time to detox </a>and take back our motivation and drive.Here are six traps you want to avoid.

6 Dopamine Traps That Are Quietly Destroying You

There was a time when people thought cigarettes were harmless. But fast forward a few decades, and we realized we were paying to get sick.The same is happening with social media now.You think you’re connecting, but you’re not. You are feeding an addiction engineered to keep you stuck.You’ve got all your friends on TikTok and Instagram, I’m sure of that. But when was the last time you had a real conversation with them? (No, sending memes to each other doesn’t count.)

1 — Social Media: Scrolling Your Life Away

I’m not going to tell you to delete all social media apps for a month — that’s not how you fix an addiction. But you should limit the time you spend on social media.In the beginning, you will need support to block those apps. For example, I use Opal to block all social media between 9 AM and 5 PM. Then, you can bring back control over your side with small steps.Decide when to log in to an app and when to log out. Give yourself predefined slots of time in which you are allowed to use social media. And when time runs out, log out. This way, no notification will ever catch your attention.

What to do?

Do you feel sad?Here’s a burger, some fries, and a Coke.Do you feel better now? Of course, you do. But in 10 minutes you:<ul><li class="ql-align-justify">burned at least $10</li><li class="ql-align-justify">vanished a one-hour workout (if not even more)</li><li class="ql-align-justify">and lowered your dopamine levels again.</li></ul>That dopamine bomb provides some energy and clarity for a while. But then, it weighs over your belly as it does on your motivation. And all of that because of one impulsive meal.

2 — Fast Food: Instant Gratification on a Plate

Impulsive meals have been the reason I’ve been overweight all my life. I’m gluttonous, and I can’t control myself sometimes. But you won’t solve nerves and stress with a burger. So, why do we keep doing it?You may find <a href="https://www.healthline.com/health/healthy-eating/why-do-i-eat-when-im-stressed#eating-when-stressed">different answers</a>. But, essentially, food provides a temporary sense of comfort and distraction. Also, when stressed, our body releases cortisol, which increases appetite and cravings for high-fat and sugary food.Yet, fast food and impulsive meals have one simple fix — only eat what you cook.If you didn’t make it, don’t eat it.It requires a lot of <a href="https://cosmopolitanmindset.substack.com/p/5-hidden-reasons-you-lack-discipline">discipline</a>, but it works!

You were going to relax for an hour. But five hours later, you’re still lying on the couch, wondering why real life feels so… flat.How many times did it happen?I experienced it for the first time when I finished How I Met Your Mother (my favorite show). I wanted to have more because my life wasn’t that awesome. And I didn’t realize the only way to have the same things was to go out and meet new people.The same thing might happen to you. When you binge-watch your favorite TV show or influencer, your brain is overfed but starting. And no amount of Netflix will fix it.

3 — Binge Streaming: The Death of Your Attention Span

Many influencers against binge-watching suggest limiting your consumption to one weekly episode. However, that seems too much of a change. And we all know small changes are the way to improve bad habits. So, what should you do?Start with one episode a day (maximum 1 hour).That should limit most of your consumption. But it’s still too stretched if you love watching movies with your partner or friends. So, we will add a second rule:You can watch longer movies, but only with another person — never alone.This way, consumption becomes intentional.

Ding — you look.Ping — you look again.Buzz — gotcha, you picked up your phone.<a href="https://www.psychologytoday.com/us/blog/parenting-neuroscience-perspective/202112/the-irresistible-pull-social-media">What is so irresistible </a>about the notifications on our phones?

4 — Notification Overload: Panic in Your Pocket (1)

There are many reasons why you do that:<ul><li class="ql-align-justify">you fear you will miss out on important communication (FOMO)</li><li class="ql-align-justify">you have trained your body to react to that kind of stimuli</li><li class="ql-align-justify">and it pushes dopamine into your body, of course.</li></ul>But every notification is a micro-anxiety attack. If you know it’s there, you have to check it. And until you do, your mind keeps coming back to it. Sometimes, even if there are no notifications, you check your phone to see if there’s anything new.This has to stop now! You can’t shock your brain like this every day.

4 — Notification Overload: Panic in Your Pocket (2)

I blocked all notifications since my first smartphone. And every time I visit my parents, I’m sick of the constant vibrations and sounds their phones make.How can you live like that?Turn off everything except phone calls because nothing is urgent anymore. And if something urgent does happen, people will call you.Block your Instagram, email, and even WhatsApp messages. Don’t worry — you won’t miss anything.

You may already have three pairs of sneakers. Yet, you will buy another one with the right promo.You didn’t need that ring light. You didn’t need that new gadget. You bought it because it didn’t cost much. In some cases, it did cost a lot, but you thought you needed it.Do you want to know a secret?You probably didn’t want most of those things. But you wanted the hit. You wanted to feel the micro-rush of dopamine when you clicked Buy Now. So you kept buying.

5 — Impulse Shopping: The Plastic Dopamine Card

I’ve been using a simple but efficient rule for a couple of years now:Delay any small buy for seven days and big buy for a month. If you still want it after that time, you can buy it.Now, small and big buys are relative — they depend on your salary. And you will for sure know what it means in your case.

Why do you need music on every walk or while you drive?Why do you listen to podcasts while cooking?You’re afraid of silence. Silence means you have to think, which is the opposite of a dopamine rush.When there’s noise, you keep your brain fed. It’s not hungry — it can’t be — because you keep feeding it emotions. But your dopamine threshold lowers, so you will always want more noise and less silence.

6 — Background Noise: Fear of Silence

Since I started working and had to commute daily, I always listened to music while going to work and back home. But a few mornings ago, I rediscovered the pleasure of silence.I was going to the gym, and I was sick of the same daily songs. So, I turned off the music and experienced the pleasure of driving. It was a short route, but I did it again. And then, I started doing it daily.Introduce a few minutes of silence in your daily routines. It could be during your commute to work or school or a relaxing walk at the end of the day. Silence everything — no phone, no headphones, no stimulation.

You’re not tired, lazy, or broken. But you may be addicted to dopamine. And it’s becoming a problem.Your motivation and productivity may drop for different reasons. Sometimes, they don’t even drop — it’s only <a href="https://cosmopolitanmindset.substack.com/p/toxic-productivity">your mind playing toxic tricks on you</a>. But if they do, you must save your brain before the world finishes frying it.You don’t need more hacks or apps. You need silence, hunger, and real rewards. You need to feel bored again — so you can remember what it’s like to truly want something. And then, get it!

The Challenge of The Week

This week, keep track of your dopamine rushes. How many times do you choose music over silence? How many times do you choose fatty or sugary threats, or binge-watch shows? Then, try to limit those things to two weeks. Will your productivity and motivation rise again?[DOWNLOAD THE <a href="https://cosmopolitanmindset.substack.com/p/youre-addicted-and-you-dont-even-know-it">FREE INFOGRAPHIC</a> (only for 30 days)]Let me know in the comments or by answering this email!

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Next Steps

Discover the 6 hidden dopamine traps stealing your motivation, energy, and focus. Learn how to avoid overstimulation traps with this dopamine detox guide.

Discover the 7 hidden dopamine traps stealing your motivation, energy, and focus. Learn how to avoid overstimulation traps with this dopamine detox guide.

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Mindfulness

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Problem Solving

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Meditation

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Science & Nature

You're Addicted and You Don't Even Know It: 6 Dopamine Traps Stealing Your Life

It doesn’t matter how much you do — it will never be enough. I know you’ve had that thought at least once in your life. It’s painful. Feeling like you’re not (doing) enough is painful. Yet, it is the sickness of our society.Everyone works extra shifts to advance in their careers. Everyone is a side hustler. Everyone tries turning their passion into profit. But not everyone can do it, and that’s what keeps us hooked.

On Not Being Enough

We want to do more than anyone else. We chase higher heights and goals. But we often lose sight of where we started. We forget where we need right now.I’ve been there, and I still am.Toxic productivity sneaked into my routine as it does with everyone. It disguises itself as ambition. It tells you that working more means achieving more. But that’s a dangerous myth.If I work more than you, I won’t achieve more — I will burn out faster. If you work more than me, you won’t achieve more — you will give up sooner. Toxic productivity is inside each of us, but we can escape it together.

How Toxic Productivity Sneaks In Your Routine

There are millions of success stories on social media. And each tries to sell you the same thing — you are not doing enough.Do you want to get in shape? Workout more.Do you want to become a successful writer? Write more.Do you want to become an influencer? Publish more.

1 — Trade overwhelm for boundaries (1)

When did we decide to trade quality for quantity? Nobody knows, but we did it. And now we have to follow the trend of doing more of everything.That’s not healthy — it’s toxic. You can’t continue to push yourself to do more every day. It can happen once in a while — it’s normal. But where do you set the boundary? When would you have enough?

1 — Trade overwhelm for boundaries (2)

Trade your need to always do more for clear boundaries.Instead of doing more, focus intensely for short periods. For example, you can use the Pomodoro Technique to help you stay on track.<ul><li class="ql-align-justify">Work for 25 minutes, then rest for 5 (small cycle).</li><li class="ql-align-justify">Repeat the small cycle four times (medium cycle). Then, take a bigger break.</li><li class="ql-align-justify">Repeat the medium cycle four times, and you’re done for the day.</li></ul>After those eight hours, keep any work matter out of sight. You’ll find you’re more productive like this.

Healthy Alternative

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I’ve had days when every new task was a higher priority. Everyone was coming to me with a new problem to solve. And ridiculously enough, each problem was larger than the last one. Or, at least, that’s what it seemed.But here’s a secret — every problem is the highest priority to the person who raises it.

2 — Trade chaos for scheduled work (1)

Suppose you are managing a tech project:<ul><li class="ql-align-justify">The marketing team will think approving the promo copy is the highest priority.</li><li class="ql-align-justify">The development team will disagree and hope you will prioritize the debugging session.</li><li class="ql-align-justify">Finance will immediately raise their hands — when will you approve the budget, they ask.</li></ul>But guess who’s making the final decision? You are.You are the one who knows (or should know) what matters most. And if you let them take advantage of you, the project will suffer.

2 — Trade chaos for scheduled work (2)

A project manager will always plan the month to see their project succeed. In the same way, you should at least plan your day.Spend five minutes every morning to write your top three priority tasks.What is the most important activity you have to finish today? Give it the attention it deserves and ignore everything else until it’s finished. Then, you can jump to the next task, and so on.

I’ve seen many people boasting about their multitasking abilities. And every time I try to help, they close up.Someone told me I said that only because I wasn’t good at it. And the problem is nobody can.Science proved it with <a href="https://www.apa.org/monitor/oct01/multitask">many studies</a>. Yet, those geniuses haven’t found the time to read them in their busy schedules. Or maybe they read something about them but were too busy keeping track of everything and understood nothing. (Sorry, I’m still a little salty.)

3 — Trade multitasking for attention

Multitasking feels efficient, but it isn’t. Your attention fragments, productivity drops, and stress rises. Instead, you could adopt a single-tasking strategy.Set specific time blocks for each activity and focus on single tasks. You’ll reduce mistakes and finish work faster.

Here we are — we’ve reached the peak of toxic productivity. But it happens for everyone, sooner or later.You should know you have a problem when you start believing rest is a luxury and feeling guilty for taking breaks. If you don’t set boundaries, it will happen, and you have to be prepared for it.Guilt is dangerous. In the beginning, it will feel good because it looks like you have finally managed your procrastination. You are a good person that puts work first now, right? But that’s not healthy. You won’t heal your procrastination with more work and guilt.

4 — Trade guilt for relax

Schedule rest like an important meeting (because it is).Regular short breaks and clear cutoff time for work each day are essential. So, if you can’t do it naturally, force yourself:<ul><li class="ql-align-justify">find a passive activity you can do that keeps you away from work</li><li class="ql-align-justify">schedule the downtime in advance and put it on your calendar</li><li class="ql-align-justify">don’t answer emails or phone calls during that time.</li></ul>

I know you’re afraid of disappointing your family, boss, and partner. I’ve been terrified for the past few years (meaning: my whole life). But please them today, and in a few months, you won’t recognize yourself.Every time you accept something that’s not on your terms, you give up a piece of yourself. And soon enough, they will take all of it.I don’t mean it negatively — some people may even think they act in your interest. But do they know you better than yourself? I doubt it.

5 — Trade fear for impact

Accepting too many commitments can overwhelm you fast. But you can start avoiding it with polite assertiveness.Say no clearly and kindly. Prioritize tasks that align with your personal and professional goals. Here’s a strategy you can use.In the beginning, say you have too many things on your plate. This will help you delay new requests. Then, stretch the time in which you get back to people, and they will stop overloading you with tasks.

Toxic productivity is a serious problem. We often mistake it for proactivity and success, but it often leads to the opposite.You may even feel energized and active in the heat of the moment. But if you keep working, and working, and working, soon you will run out of energy. You will start procrastinating indefinitely. You will miss your deadlines. And soon, you will burn out, trying to recover with a last push.

You don’t have to do more — but less, more effectively. So, this week, I challenge you to:Identify one toxic habit you regularly practice. Replace it with the suggested healthy alternative. Think of your results at the end of the week and adjust as needed.Let me know how it went![DOWNLOAD THE <a href="https://cosmopolitanmindset.substack.com/p/toxic-productivity">FREE INFOGRAPHIC</a> (only for 30 days)]

<a href="https://cosmopolitanmindset.substack.com/">Unlock exclusive content</a> and take your self-improvement to the next level with a premium subscription.✅ The Productivity Mastery Series – Proven productivity systems in Notion, ready for you to implement.📚 The Challenge Book Club – Actionable insights from the best personal growth books so you can apply their lessons without reading them all.🔥 Monthly Exclusive Content – The top 5 must-read articles, behind-the-scenes life updates, full archive, and more.<a href="https://cosmopolitanmindset.substack.com/subscribe">Join 3800+ driven individuals</a> who are serious about growth. Upgrade now and invest in your future.

Learn how setting boundaries, prioritizing tasks, focusing attention, embracing rest, and asserting yourself can boost your effectiveness and prevent burnout.

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Productivity

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Remote Work

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Habits

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Time Management

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Leadership & Management

Toxic Productivity is Hurting Your Success: Replace These 5 Harmful Habits Now

I know you’re tired of the same old productivity tips.Consistency works, sure. We all understand that. But isn’t there any other tip you could try to boost your productivity?Working hard and waking up earlier are good contenders for the most shared advice. But they often leave you feeling overwhelmed rather than empowered. Yet, real productivity is about building good strategies, not exhausting yourself.

Consistency Works, But What Else?

In this article, I collected seven uncommon hacks that productive people swear by. They are effective. They are smart. They are practical. And they will help you reclaim your time, enhance your focus, and boost your daily achievements without adding stress or complexity.

Seven Uncommon Hacks for Productive People

You're reading an excerpt from <a href="https://cosmopolitanmindset.substack.com/">The Challenge</a> — a weekly newsletter dedicated to self-improvement, goal-setting, habits, time management, and health tips.Every week, you'll receive:A life-enhancing challengeA custom infographic to track your progress<a href="https://cosmopolitanmindset.substack.com/subscribe">Join 3800+ driven individuals </a>and take your first challenge.

Deadlines should help you plan your work in daily tasks. But most times, you won’t plan anything at all. On the contrary, you will ignore the deadline until it’s too late and then work over hours to hit it.That’s a great example of feeling overwhelmed, and generic productivity advice suggests you should plan your work first. Great! But how?

1 — Reverse Scheduling (1)

This year, my manager introduced a new way of tracking yearly objectives in our team. So, I will borrow his technique. For each of us, he started with the final objective and a deadline, the end of the year. Then, he broke that goal into four quarterly sub-goals. Each of those goals had three tasks, one for each month. This way, we could know if we were ahead, behind, or working at the right pace to hit our goal (and get the extra money).That’s what reverse scheduling is all about.

1 — Reverse Scheduling (2)

<ul><li class="ql-align-justify">Take your next big goal. </li><li class="ql-align-justify">Write its deadline. </li><li class="ql-align-justify">Map out milestones backward. </li><li class="ql-align-justify">Split those milestones into tasks. </li></ul>Split those tasks into subtasks if it's a long-term goal. From my experience, weekly subtasks work better because they give you a sense of progression but also enough freedom to work whenever you have time.Here’s an <a href="https://cosmopolitanmindset.substack.com/p/master-time-management">entire article</a> talking about milestones splitting with an infographic to track it.

How to Start

As I write this newsletter, I am sitting on my balcony with a hot cappuccino, and nobody around. I haven’t checked my phone once in the past 30 minutes, and I didn’t open any social media on my laptop.There’s only me, my cappuccino, the sound of a few cars passing by, and many birds singing aloud. This is my quiet hour. And all of us should have at least one a day.

2 — Quiet Hour (1)

Generic productivity advice suggests you aim for 3-4 hours of deep work in the morning and a little less in the afternoon. But that’s not a necessity — it’s a goal.Start smaller. Set aside one distraction-free hour for deep, uninterrupted work. That single hour will stretch up until you achieve that deep focus. But start small.

2 — Quiet Hour (2)

<ul><li class="ql-align-justify">Plan your quiet hour first thing in the morning.</li><li class="ql-align-justify">Bring a distraction reliever (in my case, the cappuccino I sip every time I want to pick up my phone).</li><li class="ql-align-justify">Pick one task (it’s better if it’s just one to avoid context switching).</li><li class="ql-align-justify">Take your time to reach focus. Don’t expect it right away.</li></ul>

Context-switching is a creepy enemy. It slips in behind our tasks, splits them, and takes advantage of our vulnerable moments to distract us.Many studies show that <a href="https://asana.com/resources/context-switching">context switching can kill your productivity</a>. But what if you avoid it instead of managing it?

3 — Task Bundling (1)

You can minimize context switching by grouping similar tasks. For example, you could schedule an hour a day to answer all emails. You could group all your administrative tasks. Or you could schedule all your calls one after another.

3 — Task Bundling (2)

<ul><li class="ql-align-justify">Identify categories of similar tasks each day.</li><li class="ql-align-justify">Schedule specific blocks to complete them together.</li><li class="ql-align-justify">Leave safe time boundaries if a group of activities takes longer so you don’t have to return to it later.</li></ul>

Many people love to work from home these days. But working in the office has become a pleasure for me in the last few months. And I think most of this pleasure comes from the micro rewards I get there.When I’m at home, I rarely take some time for myself. And when I do, I spend it on social media or watching dumb stuff online. But working from the office, I take a break every two hours — it became a habit. I speak with people, laugh, and make jokes with them. And those bursts of networking help me continue.

4 — Micro Rewards

<ul><li class="ql-align-justify">Make a list of five small rewards you may get during your day.</li><li class="ql-align-justify">Match them with a regular task.</li><li class="ql-align-justify">Prioritize active rewards like networking to passive ones like snacks.</li></ul>

We all journaled at least once in our lives. And we all tried time tracking. But have you ever tried time journaling?Journaling helps you understand yourself better. It allows you to elaborate on what happened during the day and how you reacted. And it can become a powerful self-help tool.

5 — Time Journaling (1)

<a href="https://cosmopolitanmindset.substack.com/p/time-management-fundamentals">Time tracking</a>, on the other hand, is a powerful productivity tool. It helps you understand how much time a task will take and how to schedule it better in the future.But what’s time journaling?Track your daily tasks to identify hidden time wasters — that’s time journaling.

5 — Time Journaling (2)

<ul><li>Keep a simple log where you track all your activities of the day.</li><li>At the end of each week, analyze that data.</li><li>Find repetitive tasks that steal your time and decide what to do about them.</li></ul>

Projects around the world use task boards every day and succeed with them. They are invaluable when managing many people, that’s true. But even having a visual task board for better visibility and focus can be a game-changer.I am a big fan of visual boards. If you are a long-time reader of The Challenge, you know that. I build many tools for visual tracking, from free infographics to premium Notion templates (upgrade your subscription to get them) . Visual boards are my way of being productive — and they can help you, too.

6 — Visual Task Boards

<ul><li class="ql-align-justify">Buy a simple whiteboard to design your custom visual board.</li><li class="ql-align-justify">Outline your weekly tasks in one corner, then split them into subtasks.</li><li class="ql-align-justify">Fill the board with the subtasks and move them from Todo to In Progress to Completed.</li><li class="ql-align-justify">Check out my <a href="https://cosmopolitanmindset.substack.com/subscribe">Productivity Mastery Notion templates</a>. They will save you a lot of time.</li></ul>

Some time ago, I shared my <a href="https://cosmopolitanmindset.substack.com/p/unplug-and-reconnect-the-24-hour">24-Hour Do Nothing Challenge</a>. It was a bit extreme, I know. Yet, for some people, taking time for themselves became a necessity.You don’t want to get there. So, let’s start with something simpler. Let’s prevent needing a full day of doing nothing to recover from long nights without sleep.

7 — Scheduled Leisure (1)

Schedule breaks and leisure time to maintain productivity instead of recovering from it. Many entrepreneurs often share their practice of scheduling downtime. And if you want to become more productive, you should follow their lead.

7 — Scheduled Leisure (2)

<ul><li class="ql-align-justify">Plan and schedule your breaks each day.</li><li class="ql-align-justify">Don’t feel guilty — it’s only strategic rest.</li><li class="ql-align-justify">Spend your leisure time however you wish.</li></ul>

You now have a few new productivity tips to experiment with. If you are tired of the old but gold consistency rule — try something new. Refresh your routine with different takes on productivity and see how it goes.If it works, great for you. You found a way to become more productive for some time.If it doesn’t work, you will have learned something new. That’s a win, too.But you won’t escape this newsletter without a challenge.

Choose three hacks to try this week. Schedule and commit to them daily. Observe the immediate impact on your productivity and peace of mind.Which productivity hack will you put into action first?🚀 Let me know in the comments or reply to this email![DOWNLOAD THE FREE INFOGRAPHIC <a href="https://cosmopolitanmindset.substack.com/p/master-your-day-7-little-known-hacks">HERE</a>]

<a href="https://cosmopolitanmindset.substack.com/">Unlock exclusive content</a> and take your self-improvement to the next level with a premium subscription.✅ The Productivity Mastery Series – Proven productivity systems in Notion, ready for you to implement.📚 The Challenge Book Club – Actionable insights from the best personal growth books so you can apply their lessons without reading them all.🔥 Monthly Exclusive Content – The top 5 must-read articles, behind-the-scenes life updates, full archive, and more.<a href="https://cosmopolitanmindset.substack.com/subscribe">Join 3800+ driven individuals</a> who are serious about growth. Upgrade now and invest in your future.

Discover uncommon productivity hacks to transform your routine and achieve more every single day.

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Personal Development

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Human Resources

Master Your Day: 7 Little-Known Hacks Highly Productive People Use Daily

Biohacking is still a buzzword that inspires curiosity and skepticism.You see it in documentaries, blogs, and social media posts. Some swear they found the perfect hack to boost energy, sharpen focus, and transform daily habits. Others see biohacking as the new wave of health hype.But who's telling the truth?

The Biohacking Trend

You might trust anyone when you're stressed and need fast recovery after long shifts at work. You might even pay for some of those solutions when you're on the verge of exhaustion. But do you need biohacking? I’ve tried my fair share of hacks in my life. I love to experience new habits and challenges. But this time, I would like to take a more investigative approach. I would like to understand if the <a href="https://cosmopolitanmindset.substack.com/p/stop-wasting-your-time-10-powerful">biohacking rules </a>and habits we all heard about hold up.I will explore research and real-world examples that address what works, and how you might experiment to discover if it’s worth your time.

Do you Need Biohacking?

Biohacking refers to changing your daily life to optimize mental and physical performance. For example:<ul><li class="ql-align-justify">Adjusting your diet.</li><li class="ql-align-justify">Trying intermittent fasting.</li><li class="ql-align-justify">Using tracking wearables.</li><li class="ql-align-justify">Practicing techniques to improve focus and reduce stress.</li></ul>

What is Biohacking?

This generic advice spread in the last decade. Content creators (myself included) picked up on this new need and invented many strategies and habits to sell.In time, many of those strategies became popular. People have started to experiment with everything, from cold showers to supplements. And even if some claim scientific breakthroughs, others remain anecdotal.But is this a genuine path to better living or a trendy idea with minimal proof?

The Spreading of Generic Advice

You're reading an excerpt from <a href="https://cosmopolitanmindset.substack.com/">The Challenge</a> — a weekly newsletter dedicated to self-improvement, goal-setting, habits, time management, and health tips.Every week, you'll receive:<ul><li class="ql-align-justify">A life-enhancing challenge</li><li class="ql-align-justify">A custom infographic to track your progress</li></ul><a href="https://cosmopolitanmindset.substack.com/subscribe">Join 3700+ driven individuals</a> and take your first challenge.

Let’s examine some well-known biohacking strategies. We will look at research that supports or questions their usefulness.

Common Biohacking Habits and Scientific Proof

Intermittent fasting means cycling between periods of eating and fasting. Many popular methods span from simpler 12-hour to more complicated alternate-day fasts. But the best option is always somewhere in the middle, like 16 hours.

Habit 1 — Intermittent Fasting

<ul><li class="ql-align-justify">Studies note that fasting can help with weight control.</li><li class="ql-align-justify">Some researchers see promising signs of improved insulin sensitivity.</li><li class="ql-align-justify">Others argue these benefits might be similar to standard calorie reduction.</li></ul>

Habit 1 — Intermittent Fasting (Science in Brief)

I’ve tried intermittent fasting many times with different results. The first time, I dropped about 5kg in two weeks. But I was also doing some intensive workout sessions, so I don’t think that result was about fasting. The second time, I only lost 2kg in three weeks.Intermittent fasting can be effective for some people who find it easier than typical diets. Still, watch for signs of low energy, particularly if you have demanding responsibilities. Leading a team or juggling exams as a student can require a lot of energy. So, consult a doctor before jumping straight into fasting.

Habit 1 — Intermittent Fasting (Key Takeaways)

Cold exposure ranges from quick cold showers to ice baths. This practice increased significantly after Wim Hof's popularity. And it’s still one of the most suggested biohacking habits. But can cold temperatures bring you any benefits?

Habit 2 — Cold Showers

<ul><li class="ql-align-justify">Research shows cold exposure can briefly increase certain hormones like norepinephrine, which may improve alertness.</li><li class="ql-align-justify">Some studies note a possible reduction in muscle soreness.</li><li class="ql-align-justify">More data is needed to confirm long-term benefits or best practices.</li></ul>

Habit 2 — Cold Showers (Science in Brief)

I’ve tried this habit, too. And sometimes, I still get back to it.Cold showers can push you to your limits and make you feel invincible for a few hours. You can find many benefits if you learn how to control it. But it's not that simple to maintain.I should also warn you that when I tried to do it long-term, I had a few health problems. So, I suggest you talk to your doctor before making any decisions.A cold shower in the morning might wake you up faster than a cup of coffee. But no big guarantees exist beyond that short-term effect. Use it to boost your morning energy and mood.

Habit 2 — Cold Showers (Key Takeaways)

Sleep optimization includes many practices and devices used to improve sleep quality. This can involve sleep trackers, apps, or changing your bedtime routine.

Habit 3 — Sleep Optimization

<ul><li class="ql-align-justify">Research shows quality sleep is vital for cognitive performance.</li><li class="ql-align-justify">Good sleep habits result in lower stress, better immune function, and stronger emotional regulation.</li><li class="ql-align-justify">Wearables can be helpful, but they aren’t always accurate. It’s still crucial to listen to your body.</li></ul>

Habit 3 — Sleep Optimization (Science in Brief)

Improving your sleep is the most challenging thing you can do. In those last years, the fear of missing out reached incredible levels. We always want to do more, achieve more, and be more. And that makes us sacrifice sleep hours.Yet, sleep is the most important biohack of all. Sticking to a schedule, minimizing screen time before bed, and managing caffeine are simple strategies supported by decades of research.

Habit 3 — Sleep Optimization (Key Takeaways)

Today, we have countless habit-tracking and wearable tools. We use smartwatches, fitness trackers, or apps that log steps, heart rate, and mental focus.

Habit 4 — Habit Tracking & Wearables

<ul><li>Studies show that self-monitoring can help establish new habits.</li><li>Active use of data can keep people motivated, but the novelty might wear off if you don't commit.</li><li>Some tracking methods are more accurate than others.</li></ul>

Habit 4 — Habit Tracking & Wearables (Science in Brief)

I’m a big fan of tracking methods — I’ve built this newsletter on this concept. Yet, tracking your progress isn’t always enough. Sometimes, you need discipline. And <a href="https://cosmopolitanmindset.substack.com/p/5-hidden-reasons-you-lack-discipline">if you lack it</a>, no tracking system can save you.Tracking metrics can be motivating for busy individuals who love data. Just be mindful not to let device stats become an obsession.

Habit 4 — Habit Tracking & Wearables (Key Takeaways)

Biohacking often promises massive gains. But superhuman performance claims miss scientific studies to back them up.Yet simple hacks, like mindful eating or prioritizing sleep, have evidence behind them. They are less extreme. But they are stronger because of simple and healthy basics.<ul><li class="ql-align-justify">Structured breaks and consistent sleep might improve your focus. </li><li class="ql-align-justify">Tracking energy levels can help you spot patterns of peak creativity. </li><li class="ql-align-justify">Scheduling learning times can boost information retention. </li></ul>

Realistic Benefits of Biohacking

Biohacking is not a one-size-fits-all solution. Each person’s lifestyle, body type, and mental demands are unique. A method that works wonders for a friend might not suit you if your daily stressors differ.So, let’s answer the main question: do you need biohacking?

You May Not Need Biohacking

Here’s a five-step process you can use to decide if a biohacking technique suits you:<ol><li class="ql-align-justify">Is there clinical research that supports its effectiveness? </li><li class="ql-align-justify">Does it fit your lifestyle? A 5 AM wake-up routine might not align with evening shift work.</li><li class="ql-align-justify">Are there any known risks? Extreme diets or supplements could lead to side effects.</li><li class="ql-align-justify">Have you set a time frame to experiment? Test out a new strategy for a few weeks. Track results and decide if it’s worth keeping.</li><li class="ql-align-justify">Have you talked to a professional? If you have existing conditions, a quick consultation can prevent complications. </li></ol>

Does Biohacking Suit You?

Skepticism helps avoid hype. It’s healthy to ask for data and question claims that promise instant transformation. But too much skepticism makes you lose out on big opportunities.On the other hand, openness invites curiosity. You might discover that some strategies help you sleep better, feel calmer, or manage your workload more effectively.<ul><li class="ql-align-justify">Stay curious, but ask for evidence. </li><li class="ql-align-justify">Be realistic about potential outcomes. </li><li class="ql-align-justify">Consider how each method fits into your schedule. </li><li class="ql-align-justify">Start with one habit at a time. </li><li class="ql-align-justify">Track key metrics. </li><li class="ql-align-justify">Look for consistent results. </li><li class="ql-align-justify">Stay flexible. </li></ul>

Balance Skepticism and Openness

Biohacking covers a wide range of topics. It can be as straightforward as refining sleep routines. Or it could get complicated with experimental substances that help you focus or relax. Yet, the most impactful changes often result from timeless health principles — balanced food, restful sleep, moderate exercise, and reduced stress. Don’t jump into a method just because everybody is doing it. Ask whether it has solid backing. Some might be well-researched, while others might be invented.

Pick one small biohacking habit that resonates with you and commit to it for a week. Keep a mini-log of your results. After seven days, evaluate if you notice any improvement in focus, energy, or mood.Feel free to share your thoughts and progress with our community. Did this investigative approach help you somehow?

<a href="https://cosmopolitanmindset.substack.com/">Unlock exclusive content</a> and take your self-improvement to the next level with a premium subscription.<ul><li class="ql-align-justify">✅ The Productivity Mastery Series – Proven productivity systems in Notion, ready for you to implement.</li><li class="ql-align-justify">📚 The Challenge Book Club – Actionable insights from the best personal growth books so you can apply their lessons without reading them all.</li><li class="ql-align-justify">🔥 Monthly Exclusive Content – The top 5 must-read articles, behind-the-scenes life updates, full archive, and more.</li></ul><a href="https://cosmopolitanmindset.substack.com/subscribe">Join 3700+ driven individuals</a> who are serious about growth. Upgrade now and invest in your future.

Explore the science behind popular biohacking habits, uncover their real impact, and decide if they truly fit your daily routine.

food

Food

mentalhealth

Mental Health

Is Biohacking What You Really Need?

Traditional note-taking is broken and outdated. You highlight books, save articles, and jot down ideas. But when was the last time you used those notes? Probably never because it’s not efficient.

The Problem With Taking Notes

If you’re using a digital reader, you may have built small knowledge centers organized for each book. But you can’t decide how to organize those ideas. You are limited to the scope of the book. And that can become frustrating. Also, what about podcasts? You can’t take notes on Spotify or any other podcast app. At this rate, your mental notes will pile up, and you will forget most of them.

Tradition Note-Taking

I love the <a href="https://cosmopolitanmindset.substack.com/p/the-second-brain-method">idea of a second brain </a>. I wrote about it. I shared my Notion template a few months ago and have used it since then. But building a second brain is not for everyone. You don’t always need that level of complexity. Sometimes, all you need is something simpler to store notes and ideas. A dynamic space that lets your ideas breathe, grow, and connect naturally.Are you ready to grow your garden? Here's how to do it step-by-step. But first, what is a digital garden?

The Second Brain Technique

You're reading an excerpt from <a href="https://cosmopolitanmindset.substack.com/">The Challenge</a> — a weekly newsletter dedicated to self-improvement, goal-setting, habits, time management, and health tips.Every week, you'll receive:<ul><li class="ql-align-justify">A life-enhancing challenge</li><li class="ql-align-justify">A custom infographic to track your progress</li></ul><a href="https://cosmopolitanmindset.substack.com/subscribe">Join 3700+ driven individuals</a> and take your first challenge.

Traditional note-taking is linear and static. You have a notebook or any other space and write everything there. But a digital garden isn’t organic. It’s interconnected and ever-evolving. And that’s why it works.Think of planting seeds (raw ideas), nurturing them (on the workbench), and harvesting valuable knowledge. If done right, a digital garden offers:<ul><li class="ql-align-justify">Organized, easily accessible thoughts. </li><li class="ql-align-justify">A dynamic system that grows with you. </li><li class="ql-align-justify">Clearer, actionable insights that avoid overwhelm.</li></ul>Whatever your daily responsibilities, cultivating a digital garden can transform your productivity and creativity.

What Exactly Is a Digital Garden?

Stop losing ideas! Learn how to build a digital garden to organize, connect, and grow your knowledge — plus grab a free Notion template to get started!

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