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      "body": "Congratulations @sfsascha! You received a personal award!\n\n<table><tr><td>https://steemitimages.com/70x70/http://steemitboard.com/@sfsascha/birthday2.png</td><td>Happy Birthday! - You are on the Steem blockchain for 2 years!</td></tr></table>\n\n<sub>_You can view [your badges on your Steem Board](https://steemitboard.com/@sfsascha) and compare to others on the [Steem Ranking](https://steemitboard.com/ranking/index.php?name=sfsascha)_</sub>\n\n\n**Do not miss the last post from @steemitboard:**\n<table><tr><td><a href=\"https://steemit.com/steemitboard/@steemitboard/the-steem-community-has-lost-an-epic-member-farewell-woflhart\"><img src=\"https://steemitimages.com/64x128/https://cdn.steemitimages.com/DQmQWnM36SWCPGn98nY83M1ArgweMz5fnovQEp2E4FiDdug/Wolfhart_header.png\"></a></td><td><a href=\"https://steemit.com/steemitboard/@steemitboard/the-steem-community-has-lost-an-epic-member-farewell-woflhart\">The Steem community has lost an epic member! Farewell @woflhart!</a></td></tr><tr><td><a href=\"https://steemit.com/steemtoolbar/@steemitboard/steemtoolbar-update-display-bug-fixed\"><img src=\"https://steemitimages.com/64x128/http://i.cubeupload.com/7CiQEO.png\"></a></td><td><a href=\"https://steemit.com/steemtoolbar/@steemitboard/steemtoolbar-update-display-bug-fixed\">SteemitBoard - Witness Update</a></td></tr><tr><td><a href=\"https://steemit.com/steem/@steemitboard/do-not-miss-the-coming-rocky-mountain-steem-meetup-and-get-a-new-community-badge\"><img src=\"https://steemitimages.com/64x128/https://cdn.steemitimages.com/DQmUphCGZFWgt6bJ1XTtunV7esnwy6bxnGqcLcHAV3NEqnQ/meetup-rocky-mountain.png\"></a></td><td><a href=\"https://steemit.com/steem/@steemitboard/do-not-miss-the-coming-rocky-mountain-steem-meetup-and-get-a-new-community-badge\">Do not miss the coming Rocky Mountain Steem Meetup and get a new community badge!</a></td></tr></table>\n\n###### [Vote for @Steemitboard as a witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1) to get one more award and increased upvotes!",
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      "body": "@@ -3136,16 +3136,17 @@\n vement.%0A\n+%0A\n Once a d\n@@ -5673,210 +5673,4 @@\n too.\n-%0A%0AIf you want to go into more detail about how to improve your sleep I recommend the following articles. I also want to thank everyone that has put their best efforts out to provide guidance on this matter.\n",
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      "body": "![photo-1486946093500-76bb0e3ddef2.jpg](https://steemitimages.com/DQmd4UeJUvEdMJDwdbrwkm1ozxgzH3MuYB1AGwRqHNpezVC/photo-1486946093500-76bb0e3ddef2.jpg)\n## Calmness and focus.\nI aspire to have a strong, clear, and calm mind. A mind that can stay focused and handle life's challenges and emotional upheavals. That's the reason I meditate and work with my mind. Please don't understand this wrong, I'm not trying to be an emotional zombie who doesn't feel anything or is avoiding intense emotions. The opposite is true. Raising mindfulness and becoming more aware of what I think, say, or do helps. I can more naturally accept what's going on in my inner world, change behavioral patterns, and become a better human being.\n\n## How the body affects the mind.\nOver the last years, I've realized how much my physical health affected my mental capacity, decision making, and ability to communicate clearly. I recognized when I ate certain foods that my mind got foggy or tired. I discovered how a mediocre night of sleep affected my mood and productivity the next day. Things I never questioned and accepted as normal revealed themselves as major disturbances.\n\n> To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear. - Buddha\n\n## Overworking our minds.\nAnother thing I noticed was that the daily amount of information I processed took a tremendous toll on my mental power and sleep quality. After doing some research, I found out, that the average American consumes about 70 GB of data per day. That's the equivalent of 9 DVD's, 150,000 words (Tolstoy's War and Peace has 450,000 words), or 15.5 hours of media consumption. Sometimes I caught myself sitting in front of the TV while watching a Youtube video, responding to work emails, texting with friends, and liking the latest Facebook tweets ;-).\n\nNever in the history of humanity has any culture overstimulated their brains in a way we do. No wonder why our brain processors can't handle it anymore and rebel with stress and sleep disturbances.\n\n## Finding a solution.\nI decided that I no longer wanted to sacrifice the quality of life and operate under only 60-70% of my mental and physical capacity. I wanted to go beyond that. It took some curiosity and questioning of old beliefs before I found a solution that worked. During the process, I understood how many people suffer from sleeping problems. Lack of sleep has become a global epidemic and anything that can help to solve it is a worthwhile undertaking.\n\nI'm not a doctor or health care practitioner in any shape or form. I just wanted to share what worked for me and many of my family and friends.\n\n### Sleep Recipe:\nHaving a good night's sleep starts for me in the morning. I usually do a simple 10-15 minute breathing meditation in the morning. Meditation helps me to raise my awareness and stay focused and calm during the day.\n\nI stimulate my nervous system throughout the day. I avoid sitting for extended periods of time. Every 90 minutes I walk up and down the stairs in my office or walk around the building. I try to be creative finding new ways of natural movement.\nOnce a day I raise my heart rate for 3-10 minutes to 65-80% of my maximum heart rate. Ideally, I do this no later than 4.30 p.m. - otherwise I might have trouble falling asleep with all the adrenaline going through my body. You can raise your heart rate very quickly by doing squats, push-ups, sprints, or any other simple exercise. That doesn't eliminate the need for longer and more specific exercise routines, but on days where I don't swing the kettlebell, paddle board, do yoga, or run I follow this simple method.\n\nBeing conscious on how often and when I check and respond to emails and social media has reduced my information intake. 3-4 times a week I check emails, not before 11 am and then two more times at 2 pm and 5 pm. This simple 'hack' has made me less impulsive and reactive to social media and other messages that scream for my attention. I try to avoid interacting with social media, emails, and work after 7 pm.\n\nOne thing that I'm looking forward at the end of every day and that has made a world of a difference for my sleep preparation is my evening walk. After dinner usually between 7.30 - 8.30 pm I go for a 15-20 minutes walk while it's getting dark. Being out in the dark away from artificial light increases the natural production of the hormone melatonin, which regulates our sleep. When I return, I do a 10-15 minutes evening meditation to relax and give my mind a rest from the activities of the day.\n\nBefore I go to bed usually between 10 - 10.30 pm I take these supplements:\n\n#### Collagen\n1-2 tablespoon of collagen. I use Great Lakes Collagen. From what I've learned and you can read more about that below this post, our bodies repair muscle tissue at night during sleep. Collagen will give your body everything it needs to heal and grow new tissue. It also has a lot of good amino acids and enzymes that support your brain during sleep.\n\n#### Fish Oil\n1 tablespoon of Organic Infused Coconut Oil from Green Pastures. That's a personal preference, and I think any good Krill or Fish Oil will do the trick. It will provide fat to the brain and guarantees for stable energy during sleep.\n\n#### Magnesium\nOne scoop of OptiMag Neuro™ from Xymogen. That's the only form of magnesium proven in animal studies to cross the blood-brain barrier. Boosting the brain’s magnesium level is vital to healthy cognition, which includes long- and short-term memory, learning, stress management, and sleep. If you can't find the above supplement, I think Neuro-Mag from Life Extensions might be a good product too.\n\nIf you want to go into more detail about how to improve your sleep I recommend the following articles. I also want to thank everyone that has put their best efforts out to provide guidance on this matter.",
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      "body": "Alright this post rocks!  That's why I updated,  followed, and resteemed this. I ponder these things frequently.\n\nI work in the healthcare field.  Documentation in my field of work (physical Therapy ) is insane. While i agree our documentation should reflect why the individual requires skilled PT intervention, the key phrases and things medicare and other insurance companies want is what i have coined as \"taking the love out of healthcare \" . In my field high productivity is also required. While o generally do not struggle with That , there are occassions where one actually has to be documenting while executing patient care.  This is called point of service. We have to be hyper focused to keep that productivity up that who unfortunately ends up getting the short end of the stick?  The patient!  I don't allow this but there are some therapists that just can't handle it so either they skim on quality care or get yelled at for \"poor productivity\" . \n\nI didn't even think about the radio being a source but it is.  Makes sense as when i commute home some times i just drive in silence . After all my mind has been taxed mentally,  emtionally all day.  \n\nBut i Happen to also be a person (since childhood) that constantly has topics in mind and i am generally frustrated i don't have an outlet for them.  That is why steemit is great.  Facebook never quite made the cut in that arena.\n\nPeople are def in information overload though. Especially when one considers the fact that you can literally receive news from the other side of the globe about some catastrophic event within minutes to seconds of it happening! This puts a lot of people in panic mode,  constantly honed into mainstream media,  etc. \n\nEven with my weird fast moving brain the need to press the reset button is definitely there. And i do it through hobbies like coloring,  running,  exercise,  sleeping (yeah that isn't a hobby but it resets the brain)",
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      "permlink": "re-sfsascha-is-cognitive-overload-hurting-your-productivity-and-life-20170624t015329198z",
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      "body": "Yo Sascha!  Welcome to Steemit!  \n\nDude, write up an introduceyourself post, make sure you use that as the first \"tag\" in the tag section.  \n\nStoked to see you on here!  Read this:  [How To Make Steemit Work](https://steemit.com/steemit/@paleotreats/how-to-steemit-a-guide-to-victory) (hit that link, dawg)",
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