4 Ways to Improve Your Digital Diet

Blog: 5min  |  Podcast: 14min

Dominate Your Mobile Notifications

As a Century citizen, we need to analyse the things that compete for our attention on mobile phones and tablets.

In this mini episode, we explore 4 ways you can Dominate Your Notifications, to create more mental energy.

Read, listen or watch the 'Rest to Be Your Best' series here.

4 Way Manage Your Notifications like a Pro

 1) Understand the Different Alert Types:

Explore the settings section of your mobile device, and look at the different ways that notifications can be displayed and interacted with. In most cases, there are 2 response types:

Manual - Requires you to interact with the alert in order to dismiss it. This option is perfect for important notifications that relate to your work, schedule or finances.

Automatic - The message is displayed, and will then disappear after a few seconds. For less vital alerts, this option is a great way to keeping across less important/urgent items, such as social media updates.

2) Do an Awareness Audit

Are you aware of the amount time you give to notifications? During the working week or on holidays, the time can add up to an amount that might be surprisingly large.

Experiment with turning off the notifications for all of the mobile/tablet applications that you feel comfortable with. Disable more than you aim to keep off. Keep them off for 3-4 days, then evaluate which notifications you wish you'd kept on and the ones you didn't miss at all. The results may be a pleasant surprise! In some cases, you may even like to keep them off altogether.

3) Automate Time Out

Reclaiming 'digital time out' shouldn't be a difficult task. When exploring the features within your device, you'll find that manufacturers have included ways to set scheduled functions for turning on 'do not disturb' (DND) mode and 'night shift' screen mode (changes from regular blue light, to a softer yellow-toned screen light).

I've set my mobile phone to automatically activate 'DND' and 'Night Shift' mode from 11pm until 7am the next morning. You can still receive all phone calls and text messages, however they are audibly different or muted. 

4) Batch Response Time

If you'd like to respond to all your notifications during the day, yet not the second they come in, then it may be helpful to read and reply to notifications in batches. Then allows you to give your 100% focus to them, then you're able to move on to your next task - reallocating 100% of your attention.

Where do I start?

Not sure how to how to manage the settings of your digital device? Below are some helpful links to get you started:

Apple iPhone/iPad: Guide to Notifications

Android phones: Guide to Notifications

Rest to be Your Best: Tactics for Maximising Holidays

Read: 9min  |  Listen: 46min  |  Watch: 27min

Want to perform at your best? Then we need to learn how to rest.

Over the years, I've found that working hard comes naturally to me, however I've also discovered that I'm definitely not a natural when it comes to knowing how to rest. 

So, I did some self-analysis and looked at the methods I've developed in the effort to rest, better. I'd love to share them with you. 

In this blog, podcast and video edition, you'll find a comprehensive collection of mental tactics that I know will help you to maximise the rest you receive, during your holiday time.

Discover even more detail by listening to the podcast series (2 parts), or by watching the video.

Before holidays:

1. Create buffer time: Allocate 1-2 days to change mental gears before travelling away. This allows time for your brain to shift from work to rest mode. If we don’t create a buffer, we’re at risk of feeling like we’re still at work.

2. Wrap up without overloading: Resist taking on extra work in an effort to wrap things up before holidays. It may feel like the diligent thing to do, but it actually creates an even bigger mental chasm between work and the rest; requiring extra time to shift gear..

3. Embrace anxiety: Trouble getting to sleep before heading away? Just roll with it. Instead of getting angry with yourself, thank yourself, and write a to-do list as prompted.

4. Accept unfinished business: Learn to be at peace with the fact that there will be things that you can’t complete before you go. It’s an incredibly useful skill to learn, and apply to other areas of life.

5. Create a ‘return to work’ list: This might include items that couldn’t be resolved before you depart. Your work colleagues may even like to help you with this.

6. Simplify your workspace: Ahead of time, prevent the feeling of overwhelm creeping in when returning to work, by creating an extra neat work space. Leave no more than 3 piles of to-do items.

7. Manage notifications: Your digital devices should serve you, not enslave you. Turn off notifications for all phone/tablet/laptop apps that you feel comfortable with doing so.

8. Set enjoyment goals: Set fun, tangible holiday goals to ensure you create lasting memories. Eg: go to the beach everyday, read a book, take the family to an extra fancy restaurant once, try a new a location etc. Best of all, you’ll avoid the regret of forgetting to do something you’d hoped to.

9. Determine the holiday type: Be clear on the type of your holiday you want. Choose one, or blend a few types: Rest, Discovery, Relational etc.

10. Maximise transit time: Ahead of time create music playlists, download new podcasts to help pass the time enjoyably, and meaningfully. Eg: Our parent used to bring cassette tapes of Zig Ziglar on our trips to Brisbane in the 80’s and 90’s!

During holidays

1. Create boredom moments: Yep! Boredom. This fosters an environment for your mind to wonder, this can lead to innovative ideas, simple solutions to complex problems, literally change the course of your life. Some of my best ideas have come from these times. (Tip: don’t mistake boredom with meditation. You do want to think, and let you mind run away on tangents).

2. Create patterns: Short term routines help free up your mental bandwidth, allowing room for the more fun things. Eg: where possible I place keys, wallet, sunglasses, in a similar place in every hotel. If you’re worried about security, change things up.

3. Batch work contact: In the event that you do need to respond to work requests, create a list and  then deal with it in a single batch. Switch your focus 100% to work, then 100% back to your holiday, rather than having a foot in each camp.

4. Social boundaries: From the outset, decide whether you’re going to be spending time with friends/family who might live in the area where you’ll be holidaying. Balance catch up time with the locals, with time in the company of your holiday crew.

5. Capture mental triggers: In addition to the regular swag of photos/videos, capture extra photo/videos for use as mental triggers for later. These will serve as reminders to relax while back in the routine of work. Eg: An image could used as a computer desktop wallpapers or printed on a canvas, and videos can be used to remind yourself to relax.

6. Define your active time: Clarify with your holiday companions about how time might be spent. Eg: Parents might explain to their kids that they’ll initially need time to wind down at the hotel, before venturing out into the bustle of shopping centres and the beach. Friends might agree to do their own thing during the daytime, then come together at night. This is a casual way of clarifying expectations.

7. Understand how people recharge: Some of us get rejuvenated by being in crowds, others by being alone. Ensure everyone in your travel party knows each other’s recharge method.

8. Rest outside: Most of us associate ‘rest’ with spending inside, probably in bed or on the lounge. Instead of trapping yourself in your hotel room, try resting outside under a tree at a park or near the beach. You’ll be surprised at the difference the sun’s rays can affect your mood.

9. Eat mindfully: If you love rich, exotic food but you know it doesn’t sit well with you, plan to avoid or eat very little of it. You’ll feel physically and mentally more energetic, giving you more time to enjoy your break.

“Sometimes I sit and think, and sometimes I just sit” - Unknown. (Something our Auntie Helen used to say!)

After holidays

1. Utilise mental triggers: Setup computer wallpapers, print photos, etc., to prompt you to relax during your regular work week. Eg: I printed a custom mobile phone cover of my Antarctic day trip.

2. Create a false start: Keep your “out of office” email autoresponder on for one more day. Allow yourself a day (or half day) to ‘get on top’ of everything, before showing others that you’re available.

3. Review your calendar: Do you really need to return to back-to-back meetings (ever)? Create breathing space by being practical about booking in meetings with time think in between.

4. Stay on topic: Read your emails according to ‘conversation threads’ rather than ‘order of appearance’. This helps you to zone in on a subject, rather than jumping around in and out of unrelated email discussions.

5. Act on your ‘return to work’ list: Review and prioritise items on the list you developed before you departed. Cross off any ‘panic items’ that you added, and figure out why you wrote it down!

6. Restart notifications: While doing this, you may even like to keep some off! If you can’t digest all the incoming notifications adequately, then chances are you need to trim down your digital diet.

7. Positive associations: Plan to do enjoyable things during your first week back, and train yourself to love being back at work. Eg: While I’m away, I plan to spend time with friends over a coffee or lunch during my first week back.

8. Catch and release: Resist the temptation to do double time in order catch up on work. Doing this will re-introduce the stresses you had before you left. Acknowledge and release work that really shouldn’t have been on your plate in the first place.

9. Maintain the physical pace: If your holiday involved a lot of walking around new cities or hiking, plan to keep that up or taper down slowly. This will prevent you falling into a ‘down’ mood, as a result of your body missing chemicals (endorphins) it relished during your extra exercise.

Can we keep our holiday brain?

I'd love to hear your tips for staying relaxed, long after returning to work. Who knows, your comments may just help another reader!

Becoming a Multi-Talent: Interview with Kieth Yap

Maybe you're like Kieth, talented at more than just one thing.

Listen: 26min  |  Read: 7min

In this episode we discuss how to manage your desire to develop skills in two distinctly different fields. Kieth Yap is an contemporary visual artist and a school teacher. 

Podcast Episode snapshot:

• Define and review your key strengths
• 'Following your passion' isn't always good advice
• Decide whether they are ranked the same or differently
• Within your skills, carefully choose sets of sub-skills
• Be responsible, yet take creative risks
• Skills from unrelated employment can be transferrable
• Find a niche requires patience 
• Skills get utilised in a different order (and timing) to what we expect

Image: Supplied by artist

About Kieth Yap

Kieth contributes consistently to many academic, professional and community projects. He is principally a Draughtsman-Illustrator and has been doing so since he can remember. Printmaking, portraiture and transforming 2D into 3D encompasses his practice.

He is interested in a diverse range of materials, their properties and recently, looks to common stationary as the catalyst in the creation of Fine Art pieces.

‘Creative education is a powerful motivator. Self-expression is most important in the holistic development of students in high school. Engaging and capacitating within the subject of Visual Arts has purpose through the concept-to-product cycle … alongside their development of reflexive attitudes for later life.’

Kieth’s goal is to continue as a post-graduate, within the fields of Public / Special Education. At current, he works at Dubbo College and an Educator for the Biennale of Sydney, 2016.

Continue the conversation:

• Like Kieth on Facebook
• Follow Kieth on Instagram
• View Kieth's artwork on Tumblr

How to Subscribe to a Podcast

Read: 2 min Watch: 3:51 min

How do I listen and subscribe to Podcasts?

Here's 3 ways to discover and listen to episodes. Let's take a look at each one.

1) Website: Listen on any device.

Simply visit nathanshooter.com, or search 'Nathan Shooter' on a search engine such as Google or Bing. Once the website has loaded, click on the Blog icon, and then find the edition you'd like to listen to. Most of my blog articles will have a Podcast player at the top of the page. Click the play icon to listen!

2) Apple: Listen and subscribe on iPhone, iPad & iPod Touch.

The Podcasts app for iOS provides easy access to popular and featured podcasts using the navigation icons at the bottom of the app.

From the home screen of your iPhone, launch the Apple Podcast app, and go to 'search' then type in 'Nathan Shooter'. To subscribe to the podcast, tap the Subscribe icon. To play a podcast, tap on any episode. To download to listen to offline, tap the iCloud icon in the episode list.

You can manage your subscriptions and play podcast episodes in My Podcasts. To learn more, see iOS Podcasts Support.

3) Android: Listen and subscribe on Android Phones & Tablets.

For Android phones and tablets, use a podcast streaming app similar to the Stitcher app. You can find it from the Google Play store. In Stitcher, search for 'Nathan Shooter' and click the plus sign (+), to add it to your Favourites List. To start listening, go to the Favourites List and request it to download new episodes by clicking the gear icon in the top right corner.

Antarctica and Beyond!

Listen: 22min

It's not everyday you get to fly to Antarctica. 

Join me for this very unique podcast interview with the man who founded the world's only tourist 747 flights to Antarctica.

Travel Entrepreneur Phil Asker, founder and director of Antarctica Flights, shares the story of how Antarctica has now been made available to everyone, not just the scientists or the elite.

Image: Antarctica Flights

Is Your Next Big Thing Waiting? 7 Tips for Time Management with Danny Hile

Read: 4 min   |   Listen: 35 min   |   Watch: 9 min

Too busy to start your side project? Here's 7 keys to get you on track.

Listen to the Podcast interview with time-management expert Danny Hile.

1. Create your personal mission, which will act as a reminder of your personal values in an ever changing world. Your mission statement will guide you and keep you on course, when you need to make tough decisions. Your mission is the very foundation for you to build your time management skills on.
2. Set your own goals, so you can be specific about what you aim to achieve and by when. Everything you want are only dreams until you turn them into specific goals. Goal setting is another one of those important time management skills because it gives you specific targets to work towards.
3. Focus on what you want because you have limited time and resources. You need to be crystal clear about what you want and your path to get there. Often time management skills are undermined because we live in a noisy world, which easily distracts people from working on their goals.
4. Organise your schedule, so you make time for what’s important to you, instead of using that time to work on someone else’s goals. Being organised means you can set up meetings, appointments and set aside time to contribute to your goals.
5. Make your own decisions. Learn to move forward and make better decisions before you take action towards your goals.
6. Act on your decisions because ideas are worthless without action. Once you have made a clear decision, you need to take action.
7. Review your results and progress, so you can reward your achievements, evaluate your progress and address any missed goals. If you missed any of your goals, it’s important to know why and how to improve your chances of success in the future.

Ready to master your minutes?

Danny Hile is generously offering readers and listeners the opportunity to download the first 2 chapters of his book Time to Start. for FREE! 

Enter your details below, and the download link will appear on this page. Enjoy!

How to Review Your Year + FREE Toolkit eBook!

Read: 9 min   |   Listen: 24 min   |   Watch: 15 min

Imagine if there were clues hiding in the past 12-months hinting at what you could achieve in the future. Discover them by doing a review, then go for goals.

Goal setting is a task we associate with the beginning of the year, on the first page of a 12-chapter book. But where do we find the information we need in order to set meaningful goals? Enter self-evaluation. When you review your past year, it unlocks all sorts of insights that might otherwise go unnoticed.  

Order of importance

For me, the process of setting goals for the coming year is almost impossible to do without reviewing and reflecting on the year that has been. It provides me with the wisdom to make well-informed choices going forward. 

Don’t get sucked into setting goals straight away. Do your review, and then set goals using the valuable insights that get unearthed during your evaluation - these give you the baseline for your new goals.

"Insights unearthed during a review, provide us with a baseline for new goals."

Look back, to look forward

If I had to hazard a guess, I’d say that perhaps 70% of people don’t take the time, or at very least don’t have a clear system to review the year once it comes to a close. 

If you genuinely desire to live and perform better in the coming year, then I encourage you to pause, contemplate and be part of the thinking 30%; the 30% who analyse the year that’s passed. 

First time for everything

Never done a self-evaluation? You’ve got nothing to lose, and everything to gain! Not sure what questions to ask yourself? Easy. I’ve created a FREE toolkit that contains a suite of questions that will get you started, and get you thinking. 

If you’re not sure if you can tackle a review on your own, why not enlist the help of a close friend or family member who understands you; someone who wants the best for you and asks great questions.

The 3 Canvases: Moments (Celebrate Accomplishments), Methods (Discover what Worked), Mindset (Balance Perspectives).

The 3 Canvases

Rather than being overwhelmed with a complex self-evaluation system, and finding excuses to avoid doing a year in review, I decided to develop a simple system that’s very approachable. Excuses eliminated!

There’s a multitude of ways to approach a review, and finding the right one can be tricky. My 3-Canvas system, is a streamlined way of encouraging you to sort your ideas into 3 major categories of thinking.

CANVAS 1: Moments - Celebrate Accomplishments

If you’re anything like me, you may have a tendency to overlook accomplishments. Reminding ourselves to acknowledge achievements is a healthy way to boost our confidence to keep going. 

You may not realise how significant some of your accomplishments really were, until you blow the dust off them.

Often I neglect to give myself space to celebrate achievements - whether they be partial or complete wins. There’s a range of reasons why we don’t celebrate.

Here’s 2 common ones: 

1. Being focused on the ‘new and next’. The pursuit of the future is a great thing, it keeps us fresh and excited. But sometimes it can overshadow, and even discount, the things you’ve accomplished in the recent past. Being future-focused shouldn’t come at the expense of not acknowledging previous wins.
2. Falling into the guilt trap. Some of us see celebrating as self-indulgence, or even self-adulation. Our response should be the opposite. It’s a very natural desire to want to relish the rewards that come from the effort we invested during the year. If we’re balanced in how we celebrate, then it’s 100% healthy.

"Being future-focused shouldn’t come at the expense of not acknowledging previous wins."

Download your FREE Toolkit! (free until 28 Feb 2017)

CANVAS 2: Methods - Discover what Worked

Philosopher and novelist George Santayana (1863-1952) said it best when he said “Those who cannot remember the past, are condemned to repeat it”. Yet some of us seem determined to do exactly that; aiming to forget a bad year. 

Not everything in life works, and that’s ok (read that again if you need to). In my eyes, the process of planning is more important that the plan itself. 

The methodology of planning forces us to do 3 things:

1. Identify goals 
2. Acknowledge abilities (and skill-gaps)
3. Craft a strategy that fuses them together

The next step is to then craft a plan to achieve those goals by leveraging our current abilities or by cultivating new skills.

Did something work really well? Congratulations! Analyse how you did it, then plan to do more of it (and aim a little higher next time). Consider how you could transfer the winning conditions/methods across to the plans that didn’t work. 

CANVAS 3: Mindset - Balance Perspectives

Toward the end of the year, my mind has a habit of rehearsing the negative and difficult things that occurred during the year. No doubt there are others who do the same. 

Left unchecked, distorted perspectives can allow negativity to gain a stronghold on how you felt about the entire year. Mass generalisations are not helpful.

"Clarify how the year ‘felt’, by articulating how it actually ‘went’"

How do I check that my overall attitude perspective is balanced? I attempt to cognitively separate how the year ‘felt’, by articulating how it actually ‘went’. Writing out real, tangible examples on paper, does wonders. 

But how do we do it? Here’s my approach:

1. Physical - Is your end of year exhaustion affecting your perspective?
2. Feelings - Freely write out feelings, without self judgement
3. Evidence - Search for evidence to backup or disprove your feelings

Together, let’s not short-change ourselves by righting-off an entire year as ‘bad’, because we didn’t check our thoughts.

6 steps to get started

1. Download your FREE Toolkit (free until 28 Feb 2017)
2. Change the scenery, find a different environment
3. Use the questions to prompt thinking (focused on last 12 months only)
4. Handwrite (better for your brain!) initial and extended responses
5. Find common themes throughout your responses
6. Decide how these responses will influence your new goals!

Share your experiences on Facebook, Instagram and Twitter using #LivetoAccomplish. 

I know you’ll uncover valuable insights, all the best, N.

FREE Toolkit Download

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What's FIRST for 2017 + the book I read EVERY year!