5 PRODUCTIVITY HACKSBEYOND DIET, EXERCISE AND SLEEP
MARTINA FORGAC
Martina Forgac, TitanExperiment.com
PRODUCTIVITY IS…
“measure of output per unit of input”
= achieving desired outcome with the least effort/in the
shortest time
Martina Forgac, TitanExperiment.com
BACKBONE OF PRODUCTIVITY
“Embodied cognition: the brain and the nervous system exist in the context of the body
as a whole.”
• Diet
• Exercise/movement
• Sleep
• Mindfulness
Martina Forgac, TitanExperiment.com
5 EASY-TO-USE TOOLS FOR HIGHER PRODUCTIVITY
• Outsourcing
• Removing distractions
• Sharp focus
• Chemistry
• Adding 1-2 hours to your day
Martina Forgac, TitanExperiment.com
1. OUTSOURCING
• Rules:
• Prune – automate – outsource
• Outsource when someone/something can make it with less cost/effort AND you can do
something of higher value
• Examples in personal life
• Household (robots, people)
• Shopping (RedMart, HonestBee, Amazon, iHerb, …), subscriptions
• Virtual assistants (GetFriday, Efficise, …)
Martina Forgac, TitanExperiment.com
2. REMOVING DISTRACTIONS
• Environment
• Snacks
• Main source of distractions: your phone
• Notifications
• Offline mode
• Monochrome screen
Martina Forgac, TitanExperiment.com
3. THE ULTIMATE FOCUS HACK: POMODORO + BRAIN.FM
Pomodoro technique
• Pick priority task, block appropriate time
• 25work - 5break - 25w - 5b - 25w - 5b - 25w - 20b; repeat
Martina Forgac, TitanExperiment.com
3. THE ULTIMATE FOCUS HACK: POMODORO + BRAIN.FM
Tips for Pomodoro
• Use app, e.g. Brain Focus
• Remove distractions
• Don’t follow ideas that pop up, just write them down
• It’s intense, so it can be mentally exhausting (try one Pomodoro cycle before
and one after lunch)
Martina Forgac, TitanExperiment.com
3. THE ULTIMATE FOCUS HACK: POMODORO + BRAIN.FM
• Altering brainwaves through sound
• “When a temporal regularity is present in the environment,
neuronal oscillations can synchronize (i.e. entrain) to this external
rhythmic stream. This is operationalized by appropriately biasing
the high excitability phases of ongoing neuronal oscillations so that
they align with the events in the stream”
• AI generated, uses 3D audio
• Personalized – adjusts content based on feedback
• Focus, Relax/Meditation, Sleep
Martina Forgac, TitanExperiment.com
4. CHEMISTRY – HELPING THE WETWARE
• Nootropics & supplements
• ?Legal in Singapore?
• *racetams, Aderoll, Modafinil, Qualia, …
• Definitely legal & available
• Caffeine
• L-theanine
• Others brain supporting supplements
Martina Forgac, TitanExperiment.com
4. HELPING THE WETWARE – THE USUAL SUSPECTS
• Caffeine : Coffee
• “…improves reaction time, wakefulness, concentration, and motor coordination.”
• Binds to adenosine receptors + works on ANS
• Considerations: Good vs. bad coffee; slow vs. fast metabolism, impact on sleep, habit
• L-theanine : Tea
• Binds to glutamate receptors, increases other neurotransmitters (incl. GABA)
• 1+1=3
• Synergy for alertness, attention, and task switching
Martina Forgac, TitanExperiment.com
4. HELPING THE WETWARE - OTHERS
• CILTEP
• Inhibits PDE-4 enzyme, increases cAMP
• Dopamine Brain Food
• Neurotransmitter responsible for confidence, assertiveness, and motivation
• Pyrroloquinoline Quinone / PQQ
• Mitochondria, BDNF (long term memory, higher thinking), NGF, neuroprotection
• Lion’s mane mushroom
• Increase NGF (up to 500%), neuronal proliferation, neuroprotection + repair of injured brain
and nerve cells
Martina Forgac, TitanExperiment.com
5. ADDING 1-2 HOURS TO YOUR DAY
• How much time do you spend thinking about, preparing and eating food?
• Change in mindset
• Change in biology
Martina Forgac, TitanExperiment.com
5. ADDING 1-2 HOURS TO YOUR DAY
• Bulletproof coffee
• Good coffee, butter, MCT oil (or substitute with good coconut oil)
• Mental clarity, sustained energy, don’t need to think about food
• Fasting
• Water fast, intermittent fasting, fasting mimicking diet, …
• Regularity makes it easy
• Keto (fat) adaptation
• Bonus: Health benefits (e.g. cancer), longevity, saves money
Martina Forgac, TitanExperiment.com
SUMMARY : TEST 1-2 THINGS THIS WEEK
• Try brain.fm (free trial) for sharp focus
• Try monochrome display setting on your phone to minimize distraction
• Try caffeine + l-theanine combo
• Try bulletproof coffee to remove hunger and get better focus
• Try virtual assistant (free trial)
Martina Forgac, TitanExperiment.com