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Morning Routine to Unlock Unrivaled Work Performance

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Having a solid morning routine is one of the best ways to increase your productivity and improve your overall well-being.

Starting our morning off incorrectly can drain our productivity really fast. The typical work day lasts for eight hours, but we all know that our energy fluctuates during the day. 2 You may start your day feeling perky, but as the day wears on, you might find yourself in need of a nap. You have to make the most of periods of high energy.

Learn to work when your mind is at its sharpest

Benjamin Hardy’s “This Morning Routine will Save You 20+ Hours Per Week” offers helpful insights about the best ways to make the most of our time. The basic premise is that you are at your sharpest and most energetic first thing in the morning. Many people do not make full use of this productivity window.

How much work you did actually means nothing. What you did is key

It can be tempting to start your day by ticking a number of items of minor importance or your checklist. The problem is that by the time you dig yourself out from under a mountain of small tasks, you’ll probably be tired. This makes it so much harder to do the bigger and more important things on your list.

For example, checking 100 emails might feel like you are being productive, but they’re just keeping you busy. Try doing one high-value action item first thing in the morning, and save those emails for later.

Always sort your to-do-list in order of priorities rather than just a list of everything. Some tasks might be urgent but not important, always priorities urgent and important tasks first and not vice versa.

Plan your first three hours carefully because you are at your productivity peak

Provided that we’ve had enough sleep, our minds are at their freshest within the first three hours of waking. When you take full advantage of this productivity window, you’ll be able to do better quality work in less time.

If you save your most important work for the afternoon, you put yourself at a disadvantage. By then, you are already tired, and it will take more effort for you to get the same results that you could easily get in the morning.

It helps to start out by plotting out the tasks that you have to do and prioritizing your schedule. David Allen’s Getting Things Done method is one of the best productivity models for helping you prioritize and organize.3

Allen’s method is simple. Write down the items that need your attention, decide which pieces you need to work on yourself, which ones can be delegated, and which ones are not actionable. After you’ve determined what you need to do, break big projects into smaller steps, set deadlines to prioritize action items, and execute.

Never underestimate the power of your rest and recovery, they determine large part of your productivity tomorrow

So many of us have been brought up to believe that tireless work and constant availability are the hallmarks of a great employee. In fact, failing to unplug from work can be detrimental to your health, happiness, and work. Un-plug here if I might highlight also include un-plugging from consistent staring at our mobile devices. You cannot truly rest unless you disconnect yourself from your mobile devices! After all, there’s always another e-mail or notification that you need to check.

Hardy states:

“When you’re at work, be fully absorbed. When it’s time to call it a day, completely detach yourself from work and become absorbed in the other areas of your life.”

When you are working, engage completely in whatever you are doing. When it’s time to come home, refrain from checking your email or taking late calls. You need the time to unwind so that you don’t burn out.

When you come back to work after keeping your free time sacred, you’ll be better equipped to tackle challenges. You won’t dread your job, you’ll be less likely to procrastinate, and you’ll be more effective.

It’s time to adopt a new morning routine

If you’re squandering your most productive times by playing with your phone like I was, it’s time for a morning routine overhaul. Before I read, “This Morning Routine will Save You 20+ Hours Per Week” I didn’t realize how much time I was wasting.

Instead of spending my first three hours scrolling through my Facebook and clearing my inbox, start your day with a bit of exercise. Review your priorities and prioritize your schedule before you get to work.

I’ve noticed that I can work for a solid three to five hours by putting aside menial task until later in the day. When I do stop to take a break, I disconnect completely for a few minutes. Even if my day stopped here, I can already say that I accomplished a great deal and that feels wonderful!

I worry about my emails and social media after I’ve worked solidly on a high-priority project for at least three hours. Since those tasks don’t require too much creativity or deep-thinking, I can do them when my energy is lower without making any sacrifices.

Changing my routine has made it easier to get more done

Rethinking my morning routine has enabled me to get more out of short periods of intense focus than I used to get out of working a full eight hours. Since I end my work days feeling like I have accomplished a lot, I don’t feel any guilt over taking the time to recover when I go home. I commit to rest and relaxation with the same zeal that I pursue my priorities at work.

Hardy’s method has restored balance to my schedule. I feel a greater sense of satisfaction from the work that I do, and I’m present in every situation in a way that I simply wasn’t before.

Benjamin Hardy’s work philosophy in “This Morning Routine will Save You 20+ Hours Per Week” will save you time and make you feel a greater sense of accomplishment at the end of your day.

 

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Tidur Rasullullah

SEORANG yang berusia 60 tahun akan menghabiskan masa lebih kurang 20 tahun untuk tidur. Sekiranya dia tidur mengikut sunnah Rasullullah saw, maka tidurnya akan jadi ibadah. Allah swt hanya akan menerima ibadah yang dilakukan dengan ikhlas. Tidur adalah ibadat yang paling ikhlas. Seseorang tidak perlu dipaksa atau terpaksa untuk tidur. Ganjaran Allah swt untuk orang yang mengamalkan sunnah sangat besar. Satu sunnah yang diamalkan berterusan akan diberi ganjaran 100 pahala mati syahid, sedangkan satu pahala mati syahid sudah cukup untuk menjamin seseorang untuk masuk syurga.

Di dalam tidur sendiri ada banyak sunnah. Sebaliknya, jika seseorang tidur cara selain dari cara Nabi saw, dia hanya akan dapat kerehatan. Kalau bernasib baik, selama 20 tahun mungkin dia dapat mengumpul 20 kilo tahi mata dan menakung 20 liter atau lebih air liur basi.

Antara sunnah-sunnah Nabi saw sebelum, ketika dan selepas tidur.

  1. Sebelum dan selepas tidur baca doa tidur. Ramai orang memperlekehkan doa Masnun (doa harian) tapi hakikatnya harga yang Allah swt janjikan adalah syurga.
  2. Jangan tidur menghadap kaki arah Qiblat. Ini adalah kedudukan tidur orang yang telah mati.
  3. Barangsiapa yang membaca Tasbih Fatimah, sekiranya dia mati malam itu,dia akan dikira sebagai mati syahid. Apa itu Tasbih Fatimah? Subhanallah 33 X, Alhamdulillah 33 X, Allahuakbar 33 X.
  4. Baca 4 Qul (An-Nas, Al-Falaq, Al-Ikhlas, Al-Kafiruun) tiup ke tapak tangan dan sapu ke seluruh badan untuk menghindarkan sihir dan niat jahat manusia. Kemudian baca bismillahirrahmanirrahim 21 kali. Barangsiapa membacabismillahirrahmanirrahim sebanyak 21 kali ketika hendak tidur, nescaya terpelihara dari godaan dan gangguan syaitan, dari bencana manusia dan jin, daripada kecurian dan kebakaran, dan daripada kematian terkejut.
  5. Niat untuk bangun Tahajjud. Sekiranya tidak terjaga, Allah swt akan mengira seolah-olah dia bertahajjud sepanjang malam. Tahajjud adalah sebaik-baik pelindung daripada sihir dan buatan orang.
  6. Ambil wudhu’ sebelum tidur dan Solat Sunat Taubat 2 rakaat.
  7. Maafkan semua kesalahan manusia pada kita dan halalkan semua hutang piutang sebelum tidur. Bangun tidur boleh buka fail semula kalau mahu.
  8. Tidur cara Rasulullah saw dengan mengiring badan ke kanan dan tapak tangan di bawah pipi.

Banyak lagi sunnah Nabi saw yang boleh diamal, semuanya mudah untuk dilakukan. Lebih mudah daripada bersolek atau pakai night cream sebelum tidur. Lebih mudah daripada buat senaman ringan sebelum tidur.

Pesan Nabi saw, dilarang tidur meniarap terutama lelaki. Sekiranya tidur dengan kain pelikat, ikat hujung kain supaya tidak menimbulkan fitnah.

Tutup aurat ketika tidur. Kenapa ya? Lelaki yang tidur meniarap, dibawahnya Syaitan/ Jin Betina. Tidur bogel atau tidak menutup aurat akan menghindarkan Malaikat Rahmat dan mengundang makhluk lain. Sekiranya bersetubuh tanpa membaca doa, Syaitan/Jin akan bersama-sama menjamah isteri kita. Kemungkinan besar benih yang masuk bercampur dengan benih-benih Syaitan/ Jin. Jadi jangan marah kalau anak-anak ikut perangai “bapa-bapa angkat” mereka ketika kita bersetubuh dulu.

Imam Bukhari dan Muslim meriwayatkan daripada Aisyah bahawa Nabi telah bersabda : “Jika salah seorang di antara kamu berasa mengantuk, hendaklah kamu tidur sehingga hilang rasa mengantuk. Jika seseorang bersembahyang ketika mengantuk berkemungkinan dia membaca istighfar sedangkan sebenarnya dia sedang mencaci dirinya sendiri”.

Islam mementingkan tidur dan rehat agar ibadat dan aktiviti seharian dapat dilakukan dengan baik dan seimbang . Malah tidur dapat menentukan kesihatan dan menghasilkan kecergasan dalam diri seseorang . Bukan itu sahaja , tidur bagi seorang muslim juga dikira sebagai satu ibadat sekiranya ia memenuhi adab2 dalam Islam antaranya : –

  1. BerwudukSebaik-baik gosok gigi anda sebelum masuk tidur . Malah biasakan diri untuk mengambil wuduk sebelum tidur kerana menjadi amalan yang sangat dirahmati . InsyaAllah tidur anda akan sentiasa dilindungi daripada gangguan syaitan dan iblis .
  2. Perut Tidak Terlalu Kenyang

Pastikan perut anda tidak terlalu kenyang ketika mengambil makan malam. Bukan sahaja tidak elok untuk kesihatan malah boleh menyebabkan perut anda cepat rasa sebu . Perut yang kenyang juga boleh menyebabkan anda cepat berasa mengantuk mahupun menghadapi masalah sukar untuk bangun .

  1. Mengingati KesilapanSebaik sahaja anda meletakkan kepala ke bantal , cuba anda ingat semula perkara yang telah anda lakukan sepanjang harian . Sekiranya anda melakukan perkara-perkara yang baik , tingkatkan keazaman untuk terus mengekalkan perbuatan yang baik . Tetapi sekiranya anda banyak melakukan kesilapan dan perbuatan mungkar, berazamlah untuk berubah dan beristighfar memohon keampunan daripada Allah S.W.T
  2. Membaca Doa dan Surah Tertentu

Ketika ingin melelapkan mata , amalkan membaca doa atau surah-surah tertentu terlebih dahulu . Pastikan kedudukan tidur anda mengiring ke kanan dan seeloknya menghadap ke kiblat .

Rasulullah S.A.W sering mengamal membaca surah Al Ikhlas , Al Falaq dan Al-Nas dan kemudiannya dihembuskan bacaan itu di kedua-dua belah tangannya lalu digosok ke seluruh badannya di mana tangannya dapat sampai. Bacaan dan perbuatan baginda ini diulang sebanyak tiga kali berturut-turut .

  1. Berazam Untuk Bangun Awal

Anda juga digalakkan untuk membaca surah Al-Kausar sebanyak tiga kali sambil berniat di dalam hati mahu bangun awal . Berazam untuk bangun awal bagi membersihkan diri dan menunaikan solat subuh .

  1. Bangun Pagi

Setelah terjaga dari tidur pada waktu paginya , ucapkanlah rasa syukur kepada Allah kerana telah memanjangkan usia lalu berdoa : “Segala puji bagi Allah yang telah menghidupkan kami sesudah mematikan kami . KepadaNya kami akan dibangkitkan”. Kemudian lakukan sedikit regangan untuk melonggarkan otot-otot badan.

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The Prophet Instruction Before Going to Bed

As-salamu` alaykum wa rahmatullah …… Bismillahir Rahmanir Rahim …

BEFORE sleeping, the Prophet (peace and blessings of Allaah be upon him) had once instructed Saidatina Aisyah: “Ya Aisha, do not sleep, before doing 4 things:

1. Khatam Qur’an

2. Make the Prophets intercede for you in the Hereafter

3. Make the Muslims up to you

4. Perform hajj and umrah.

“Asked Aisha:” O Messenger of Allah, how can I perform 4 things at a time? “The Prophet smiled and said:” If you sleep, read the Surah Al-Ikhlas 3 times, (then it is as if you had memorized the Qur’an). And read the salutations for me and the prophets before me, (then we will all intercede for you on the Day of Judgment). And be confident for the Muslims (then they will all be with you). And multiply, celebrate, worship, worship, and dictate (then it is as though you have performed the pilgrimage and umrah) ”

– MAFHUM FROM HADIS-

Wallahualam.

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Pesanan Rasulullah S.A.W Sebelum Tidur

As-salamu `alaykum wa rahmatullah…… Bismillahir Rahmanir Rahim…

SEBELUM tidur, Rasulullah SAW pernah berpesan kepada Saidatina Aisyah  : “Ya Aisyah, jangan engkau tidur, sebelum melakukan 4 perkara iaitu :

1. Khatam Al Qur’an

2. Membuatkan para nabi memberi syafaat kepadamu di hari akhirat

3. Membuatkan para muslim meredhai kamu

4. Melaksanakan ibadat haji dan umrah.

“Bertanya Aisyah : “Ya Rasulullah, bagaimanakah aku dapat melaksanakan 4 perkara dalam satu masa?” Rasulullah tersenyum sambil bersabda : “Jika engkau tidur bacalah Surah Al -Ikhlas 3 kali, (maka ia seolah-olah kau mengkhatamkan Al Qur’an). Dan Bacalah selawat untukKu dan para nabi sebelumku, (maka kami semua akan memberi syafaat kpdmu di hari kiamat). Dan Beristighfarlah untuk para muslimin (maka mereka semua akan meredhai kamu). Dan perbanyakkanlah bertasbih, bertahmid, bertahlil, dan bertakbir (maka ia seolah-olah kamu telah melaksanakan ibadah haji dan umrah)”

– MAFHUM DARI HADIS-

Wallahualam.

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Can You Pay off a Sleep Debt ?

Our weekdays morning routine usually meant woken up promptly 

While this is something we all can relate to, it’s not actually “normal.” When you don’t sleep enough during the week yet wake up early every day, you may try to compensate for that sleep-deprivation you feel by sleeping in on the weekend, some sort of ‘revenge’ on your sleep deprived working days. However, you may have noticed that even when you sleep until late in the day on a weekend, you still feel like you aren’t caught up in your rest, still tired. So you make the typical promises to yourself; you’ll get to bed sooner tonight which most of the time goes unfulfilled.

Sleeping can never be compensated

However, sleep and health is not like a bank, you cannot save or pay off a sleep debt or health for that matter.As you’ve probably noticed, no matter how hard you try, you can’t gain back that lost energy over the week, no matter how late you try to sleep on the weekends.

Let’s assume you were only able to catch six hours of shut eye Monday through Friday. You decide that if you can sleep an extra ten hours on the weekend, you’ll be able to catch up and essentially start over. While it’s a nice idea, it’s not a realistic one. In fact, your reacting times and ability to focus will tend to be worse than if you had pulled an all-nighter.

If you slept poorly last night, or just not enough, you may have a chance to make up for it, but only if you make up for it tonight. If you try to catch on lost sleep over a long period of time, you won’t succeed.1

While some of you may have just read that and thought, ‘hmm, that means I can go to bed late tonight to finish up my project and I’ll just make up for it later,’ don’t be tempted. Sleeping late on the weekend to try to make up for the lost time will only result in further disrupting your sleeping pattern. You’ll only feel worse.2

One such study, done by Northwestern University, has shown that when animals are sleep deprived – even partially – over consecutive days, they actually make no attempt to make up for that lost sleep.3 This study is the first to prove repeated (although partial) sleep loss negatively affects an animal’s ability to compensate for that lost rest. And as animals ourselves, we can learn from this fact.

However, please note that, the amount is not truly the issue, the quality of sleep is what important. Besides, some of the best entrepreneur or performer of our generation hint at the idea that sleep pattern can be trained to be shorten. As Eric Thomas said, sleep is over-rated.

Catching up a sleep debt later makes your brain suffer

No matter what you’re doing late at night, sleep should be a priority. The more tired you are, the harder it is to accomplish even the smallest task. Even menial tasks like participating in a conversation with someone can seem particularly challenging because focus requires an intensity that you can only achieve through rest. The distraction you experience due to sleep loss is serious. Not to mention how dangerous that can make something like driving.4

Lack of sleep also impacts short-term memory. Research has shown that sleep deprivation has a big impact on verbal learning and cognitive understanding. The findings show that,5

“there are dynamic, compensatory changes in cerebral activation during verbal learning after sleep deprivation and implicate the PFC and parietal lobes in this compensation”

Essentially, we overcompensate in our sleepy state and hyper-focus on what someone is saying to us-but only in the moment. We quickly forget the information and that can lead to embarrassing forgotten events.

Therefore, it is important to take a break or rest or even a short nap once your body signaled that you required it. either your start yawning, your eyes felt heavy, or a tired body, this is all a tell sign that the body need rest. however, if that what you are feeling 24/7, then, you really need to re-evaluate your life and  your health. it might be a change of lifestyle and health-style is required.

An extra hour of sleep a night for a rested feeling

Go to bed when you are tired; don’t try to fight it. Set reminders to get you to sleep earlier. You may start with setting an alarm to remind you to sleep half an hour earlier at night, and then reset it to an hour earlier a week later. Gradually you’ll get used to sleeping earlier.

If you have to be on your phone or computer before bed, dim the screen brightness to aid you in the transition to darkness.

If at all possible, allow your body to wake you up naturally in the morning (this means no alarms). As your body resets itself over time, you may feel a bit worse before you feel better, but be patient.6

“As you erase sleep debt, your body will come to rest at a sleep pattern that is specifically right for you. Sleep researchers believe that genes—although the precise ones have yet to be discovered—determine our individual sleeping patterns. That more than likely means you can’t train yourself to be a “short sleeper”—and you’re fooling yourself if you think you’ve done it.

More than anything, make sure you listen to your body. If you feel you would sleep later than the alarm you have set in the morning, or like you need coffee in the morning to focus on anything, there’s a good chance you aren’t getting the amount of sleep you need. Don’t get caught up in aiming for 7 hours, 8 or even 9 hours of sleep. Instead, focus on what your body is telling you and how you feel when you personally sleep for 6,7, 8, etc. hours.

Owe no sleep debt

Whether you’re a student, a professional, or a stay-at-home parent, remember that one of your most important and essential jobs is to sleep. While there are so many articles out there telling you how many hours you should get based on gender and age, none of those articles know your body like you do; so listen to it.

Whenever possible, skip the morning alarm. Enjoy coffee if it’s something you love, but if you realize you feel like you can’t function without it, determine how you could have slept better or longer the night before.

Additional Tips

It is important to complete your sleep cycle, since you might not know what does that actually meant, you could use the online sleep calculator to either calculate when you suppose to go to bed based on when you want to wake up, or when you suppose to wake up based on the time you went to bed.

Sleep is important but you sure don’t want your life sleeping?

REFERENCES

[1]          HuffPost: 6 Sleep Myths To Finally Put To Bed

[2]          Tuck: Myth of Catch-Up Sleep

[3]          Science Daily: Chronically Sleep Deprived? You Can’t Make Up For Lost Sleep

[4]          Business Insider: 23 Incredible Benefits Of Getting More Sleep

[5]          Nature: Altered brain response to verbal learning following sleep deprivation

[6]          Scientific American: Can You Catch Up on Lost Sleep?