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Welcome to Dr. Josh Axe show where each and every week we explore the science and principles behind how to in body, mind and spirit and take your health and your life to the next level. On today's episode, I'm going to be talking about the nine habits you must have in order to destroy laziness and become a master of productivity. If you want to get the most out of your life, you've got to be more productive and so we're going to talk about how to do that today. Before I dive in though, make sure to subscribe to the channel and hit the link in my show notes to subscribe to my weekly wellness newsletter to get my top tips for natural healing delivered straight to your inbox. Here's a reality Laziness often results from low energy, lack of motivation, or being overwhelmed by your tasks. It's not a permanent trait, but a habit that actually can be changed. And overcoming laziness can improve productivity, mental health, overall well being. Here are nine science backed ways and habits to help destroy lazy laziness. Now the first one is this make your goals more manageable. One of the things I've noticed over time, and I've noticed this in my business, I've noticed this in my personal life, is that when people set unrealistic goals, it leads to burnout and demotivation. Smaller goals ensure steady progress. Now here is how I do this by the way, because I'm also a big believer in the book Good to Great in having what are called bhags big hairy audacious goals. The way we do this in our business is we have both these big hairy audacious goals, but we also have what we Call basic goals. Okay, so we have big goals and basic goals. And the basic goals are something saying, okay, what is still a win? We want to hit a big, hairy, audacious goal. We want to go for the gold. But also, if we were able to do these things and we got to the end of the year, would we feel like that was a win versus, you know, you know, versus, you know, something else? You know, looking at the last year, okay, so let's say, for instance, in business, your big, hairy, audacious goal is to triple your business, the size. Okay, well, that's good. Or maybe it's to lose £100, okay? And so those are the type of goals I'm talking about in one year. Now, another goal might be, well, what if we grew by, I don't know, 25%, okay, we had 25% growth. Or let's say maybe you lost 30 pounds, you needed to lose 100, but you lost 30. Would that still be a win? Would you still be going in the right direction? Would that still be a win? Yes. And so you can take those big hair, audacious goals, and you can take those, and then you want to break these into just smaller goals to where you see daily progress. So, for instance, you might have a big, hairy, audacious goal, but then on a weekly basis or day basis, you have smaller goals that don't necessarily. That don't seem so daunting. And the reason why this works is breaking these tasks into small manageable steps. It reduces overwhelm and allows you to start building momentum. In fact, there's scientific evidence for this. Studies in behavioral psychology show that starting small tasks trigger something called the Zeigernik effect, where incomplete tasks boost mental focus. An example study was at Harvard University in 2011, when they found that initiating small tasks increases the likelihood of completing larger ones. So, for instance, let's say you want to run a, you know, run a marathon, okay? Or a half a marathon, something like that. And you have all of these goals to run five days a week. Well, maybe one of the sub goals is to simply just run, okay? I mean, maybe you're supposed to run five miles that day, but you'll feel like it's a win even if you just get three miles, okay? And so the goal is just to just to run. Just get out there and run. You don't have to do it for time. So, I mean, you take some of the pressure off yourself to have to perform and have you. Let me ask you, here's how this works. Have you ever Done this. Have you ever just said to yourself, I do not want to go to the gym today. I don't feel like working out. This seems like the last thing I want to do. But you say, you know what, okay, I'm going to go, but I'm just going to give myself some slack. I'm going to show up and I'm just. The only thing I feel like I have to do is show up for 30 minutes and just move, okay? And then that'll be enough for today. And I've had that. And then I get to the gym in the first 10 minutes, I'm suffering. This is like, this sucks. This is terrible. But then I get to 30 minutes in and I'm like, okay, I'm feeling good. And then I'll do a full hour and I'll get an amazing workout because the last 30 minutes was so good. That's what this is like, okay? And so you need to think about for yourself, okay? Something. It's a manageable goal. It's something. Just saying, I'm just going to show up. But once you get into it, okay, now I'm gonna go ahead and try and give it my all, okay? That's sort of what this works. And so the way that you want to do this on a regular basis is take your larger goals again. Like, here's an example, writing a book. I have written quite a few books. And the way that I get things done is not by saying I gotta write this whole book and I gotta write. You know what I do is I say, okay, I'm gonna take two days a week and I'm gonna take two hours, okay? And the first hour I'm going to research and the second hour I'm going to write. So I'll research two hours a week, I'll write two hours a week. And I'm just going to do that. That's it. I have two hours or four hours total blocked off for the entire week. You know, that's how I built draxe.com draxe.com at one point was the largest natural health website in the world. 20 million visitors a month. And I said to myself, okay. And I was in full time practice and I said to myself, okay, I cannot grow the next. I can't be the next Dr. Oz overnight or the next Joe Mercola or the next Dr. Whitaker or any of these docs or Andrew Weil. But I said, what I'm going to start doing is I'm going to take a half day a week, four hours A week. So literally a four hour work week outside of my normal job. And I took four hours and I said, I'm going to write and record videos four hours a week. And that allowed me to do one article a week and one YouTube video a week. And eventually it just multiplied. Okay, but it's like that. You just say, hey, I got one hour a week. That's what I got. I got two hours, I got four hours, whatever it is. And then you just do your best. But my manageable goal was I'm gonna do one article a week. I have four hours a week, one article, one video, and that's it. And so, but make it manageable, make those goals manageable. By the way, there's a study on this in 2013 and it found that breaking these goals that you have into smaller goals or tasks, it increases the completion rate by 45%. So we're talking about, I mean, that is a significant difference when you're looking at it. So again, you want to break larger goals into smaller actionable steps, systems and habits. And when you do that, it'll create more momentum and you're going to see more success. The number two thing you need to do to destroy and overcome laziness is create a morning routine. Win the morning and you win the day. I mean, I feel like this a lot of days. I wake up in the morning and I do my spiritual triathlon. And so the first thing I do is say, God, I am so, so grateful for my amazing wife, my amazing life, that I have a God like you, that cares about me, that's helped heal me, that's allowed me to thrive, that's put a roof over my head. Thank you, thank you, thank you. And I get grateful and then I spend five minutes reading my Bible or a spiritual book. And then I'll spend five minutes in just prayer and meditation on what I read and just connecting with God. So I do that for about five. So I do a spiritual triathlon and then I'll have a superfood smoothie and then I'll connect with my family and then I'll go get my workout in and I'll do that all between 6:00am and maybe 8:30am or the latest 9:00am okay, and, and I've won the day. But typically it's about a two hour period with all of those things lumped in together, six to eight. And most people can do that. They can find a way to do that. Now listen, you might only say, well, I only have one hour, not two hours. Okay, well, then do the 15 minutes triathlon and then get a 30 minute workout, do a peloton, go out and walk, do something. But again, win the morning, win the day. A structured morning. The reality is this. It sets a tone for productivity and reduces decision fatigue as well. What you're doing in the morning and you don't have to make, you know, it's not different every morning. It's better for your psychological health and for your success. And it's a form of discipline. There was a 2020 meta analysis in Frontiers in Psychology major medical journal looking at multiple studies and they found that those people who planned out their mornings reported a 27% increase in productivity and getting more done. So here's how to apply this again. Number one, wake up the same time every day. For me it's 6am but wake up the same time every day and include energizing habits like maybe warm water or tea with some lemon juice. Could be stretching, could be a spiritual triathlon, could be writing down your top three priorities or to dos for the day. But just have a very succinct system there in the morning of what you're going to do. Here's another one. Make your bed. I know this is Jordan Peterson talks about clean your room, make your bed. Jocko Willink talks about the military. The Navy SEAL talks about make your bed. Many studies suggest that making your bed can lead to increased feelings of productivity and a better sense of accomplishment, potentially motivating individuals throughout the rest of the day. It's that momentum thing we talked about. You do one thing like make your bed and then brush your teeth. Boom. Now you have all of those other things you start to hit on and you build momentum. There's a psychological benefit there of positivity when you can do that Number three thing you need to do in order to break through the laziness, use the Pomodoro technique. This works because it breaks tasks into timed intervals. This keeps you focused and prevents burnout. There's a study in the Applied Ergonomics Journal and it found that working in 25 minute bursts followed by short breaks increases productivity by 22% compared to non structured work periods. And this really also falls into this idea of time boxing where you have a set amount of time, you put boxes around it and you work and you rest. Now some people like to do work 25 minutes, take a five minute break. Some people like to work for 50 minutes and do 10 minute breaks. Those are the two most popular. But those work very, very well in that way. And sometimes if you've done several 25 minute with 5 minute breaks and at some point in the day, like around lunch, you want to do more of a 30 minute break or even an hour break during that time. But again, it's sort of, you're doing sprints rather than a marathon. And for some people, they're wired to do that in a much better way. And I'll do that when I'm writing. When I'm writing, I will tend to do like 50 minutes, try and get in a zone and then go for 10, 15, 20 minutes, go for a walk, then come back to it and then go for a walk. And I found for me, walking as well and moving actually allows my brain to get more blood flow to it and rest my brain as well. But again, doing the pomodoro technique where you're working intensely and you have time boxing around, you're just doing this at this time and you're not answering emails and you're not doing other things, you're just doing that thing and then doing it for a time period and taking multiple breaks. That's the key to productivity and it kills laziness because oftentimes we kind of are like, well, I'm going to kind of like, you know, stumble through this and I'm going to do a few emails. You kind of try and break it up, right? You do some emails, you talk, talk to somebody at the water cooler, you know, you jump back in and do part of what you're supposed to do. But then you do something you kind of like mingle in. You do 10 different things all within a four hour period. That doesn't work very well. Every study shows that on productivity, what works best is time boxing and the pomodoro technique combined. That's what really works. And so that's going to also help you destroy laziness and because you'll feel more productive. Number four, this ties into what I just shared with you. Remove distractions. Eliminating distractions creates a focused work environment and prevents task switching. This is important for you to do as well as helping your kids with this. Okay, this happened last night. We read a Bible story to our daughter actually twice a day. So either in the morning or at dinner, one of those meals, we actually read the actual Bible and share with her the principles we're learning. And then we actually have a kid's Bible book that we do before bed. And yesterday or last night, Arwen, when we are, Chelsea is reading the story. Arwen has this little toy, you know, these paw patrol figures These little things. And so she's trying to play with him while Chelsea is sharing this. And Chelsea and I are like, honey, look us in the eyes. We're gonna move these out of the way. We're gonna move everything off the countertop that you could look at everything else, and we want you to just look at us, and we're gonna talk here. We're just for five minutes, and then you can play right afterwards. Okay? But again, you've got. Maybe for you, it's not paw patrol figures or Bluey. Okay, maybe it's something else or veggietales, but for our daughter, it was for you. You know what it probably is? It's probably social media or email or people, okay? It's family coming in and out of the room. It's, you know, you're checking your social media, their phone's ringing. There's emails. There's all of those things. Remove all the distractions. Research from the University of California, Irvine, found that it takes an average of 23 minutes to regain focus after a distraction. Think about that. The amount of time wasted reducing notifications, by the way, on your phone and computer led to a 30% increase in task efficiency among study participants. So turning your phone on, do not disturb. Listen, everyone's gonna survive and make it. If your phone's not on, do not disturb. I mean, up until I'm trying to think, I got a cell phone in 2002, so I didn't get one until I was 20 years old. And I survived. I made it. I got ahold of my mom, I got a hold of my dad. I mean, we have become way too dependent on these and allowing them to distract us in. So remove distractions. It will destroy the laziness, and that'll keep the laziness from destroying you and living your best life possible. I mean, I truly believe that social media today and emails and distractions are the biggest thing destroying our quality of life today. It's keeping us from doing more via what God has called us to do, using our unique gifts and skills. It's keeping us from having more meaningful relationships. It's keeping us from fulfilling our purpose. It's like we're burying our talents in the sand, and we're not multiplying them because of it. Number five, adopt a do it now mindset. Here's why it works. Procrastination compounds laziness, while immediate action builds momentum. You hear this word again. Momentum. Momentum, momentum. You want to just build up, do these little things that build momentum. Doing it now Helps. There's a study published in the Psychological Science Journal and demonstrated that people who address small tasks immediately were 42% more likely to complete their entire to do list. Okay, and that's what you should do. Should have a to do list. 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Take control of your health today with the Zona Plus. It's a total biohack for better living. I actually did this for a time. I remember in college, I learned I was taking a. My last year of college, I was reading a Tony Robbins book, and he shared this principle. And I actually started saying to myself when something came up, I actually started saying it out loud if there weren't a lot of people around. And if not, I said it in my head. I said, do it now, do it now. Do it now, do it now, do it now. I would make myself say, do it now. Until I did it. Until I started doing the action. So do that to yourself right now. If you're a procrastinator, I challenge you. Keep telling yourself in your head, do not allow yourself to stop. Just say, do it now, do it now. Do it now, do it now, do it now. Until you just start doing it. By the way, this is true with a lot of things. I want to share this. There are a lot of you who God has equipped you and called you to do something really amazing, really amazing. Maybe educating your children a deeper way. Maybe being involved with church, maybe going after that relationship you know, you need to go after. Maybe it's a romantic relationship or more of a, you know, a relationship in business, or asking, you know, finding a mentor for your Life. Maybe it's writing the book, maybe it's starting the website, maybe it's starting the podcast, starting the practice. There's something, and you've been waiting to do it. You haven't started yet. You haven't even started. I had a mentor tell me this. He said, you know what? You're better off to fire. Ready, aim. You know, you fire off, you try some things, and then you adjust along the way. And the most successful people I see in businesses, they do. They're fast starters, okay? And they just start doing things to see what works. You know, like, if I would have waited until I knew everything or things were perfect to start my, you know, to start my website or to start this podcast or anything else, I probably still wouldn't have started yet, right? And so you want to just get started, get going, and then take some time early on to then plan and adjust and improve. But for a lot of you, you just need to get started. Number six, surround yourself with motivated people. I remember reading this study from Duke University, and they found that the number one way to become more disciplined yourself is hang out with more disciplined people. The number one way to grow spiritually is to hang out with spiritually strong people. The number one way to become more wealthy is to hang out with a certain type of wealthy person. The number one way to grow in characters, become around great character people in order to become a great parent, hang out with other great parents. Surround yourself with motivated and inspiring people. Here's why it works. Social environments influence behavior. Environment is the biggest thing that impacts you, okay? It's your environment. It's not genetics. It's your environment. A 2020 study in the Nature Communications Journal found that people with motivated peers are 78% more likely to adopt productive habits. 78%. That is huge. 78% more success. 78% more impact by hanging out with motivated, inspiring people. Here's what you want to do. I want you to take your top five people you spend time with and write down how iron sharpens iron. They are for you. Do they make you better? They motivate you? Do they inspire you? Do they make you better? Okay, on a scale of 1 to 10, those five people, how would you rank them on a scale of 1 to 10? Now, I want you to go and write down the people you know that are most inspiring that you could get connected to in person. Could be your local church, could be a business group, could be CrossFit, could be your fitness club, wherever it is, okay? Write down those people and try and Spend more time with them. Now, listen, I want to tell you, I had this happen once in life. So now, I was quite a bit younger than Dave Ramsey, but I was at a Dave Ramsey event, and I walked up to him. By the way, this is when I was 26 or 27 years old. I just moved to Nashville. I was just opening my functional medicine practice, and I was an inspired person. I was bold, I had a lot of chutzpah. And I went up to Dave and said, dave, would you mentor me? And Dave said, josh, I'm so honored that you asked, but I just don't have the time. And so I got shut down there. And now since then, I've been really blessed, actually. We had Dave on the podcast this year, and he's become, you know, a friend in some ways here in the Nashville area. But I got shut down. But my point with that. But then I got connected to Jordan Rubin, that I got connected to amazing friends I have from everyone from Dan Sullivan to Isaac Meek to just so many Chris Motley. Just amazing people I have in my life. Andrew East, Colt Morin. I have a lot of friends and people that inspire me that are motivated people. And so it's not always. Again, my point is this. Don't necessarily first, at first glance, go after, again, the Dave Ramsey in your life or the John Maxwell in your life. These are people that now I have some people I'm really blessed to be connected to in that way. Craig Groeschel has become a friend over the past few years, and people that I'm really honored to be able to connect with. But I'm saying this to say, go and hang out with people that you can, you know, you can start to hang out with, right, that are motivated, inspiring people. And also, let me say this. When you go into a relationship, focus less on what you're going to get from the person and focus more on what you're going to give. If I step into a relationship with someone like a Dave Ramsey or a Craig Groeschel or John Maxwell or the friends that are more peers of mine today, I'm deep, more deeply connected to, like, a Chris Motley or. Or these people, I really go into those relationships thinking about, how can I love this person, how can I bless this person? How can I make their life better? How can I help them become all that Christ has called them to be? So, one, you should pursue being around more motivated, inspiring people. But oftentimes you want to be able to, if it's appropriate, be able to connect with them. Support them in some way as well. Now, sometimes you just really need to be the disciple, right? And you have that mentor in your life. And let me just say this as well. This is such a gift for the mentor that you might have. If they're discipling and coaching you and you do what they say, it's so rare today. I mean, like, for myself, if I have somebody who is in a position where I feel like, okay, if I sow into them, it can reap a harvest it. And I sow into them and they don't do what I ask them to do or what I'm challenging them to do. And they've essentially asked me for advice or some form of mentorship, and they don't do it. I feel like I've been farming and taking. I've been taking seeds, and I'm just dropping it on concrete and it never grows. It's honestly, it's very disheartening for me, so I won't continue mentoring that person. However, if I have somebody and I'm sowing seed and all of a sudden I look up the next year and they have grown and they're being fruitful and they're multiplying and they're doing big things with their life and they're inspiring others, I am so motivated, knowing I sowed seed, it was on good soil. I want to continue to sow in that very same area into that very same person. So if you have an opportunity to be mentored, go above and beyond with what they shared with you to do in taking action. And then you know what? You'll eventually grow to a point where you might even outgrow that person and God sends along someone else, or you pursue someone that God connects you with, that then you can grow even more. That has been the story of my life, of being really focused on. If I have a mentor pour into me, do everything I can to be coachable and to be the good disciple in throwing down my nets and following that person. And I want to encourage you to do the same. That's how you be. That's how discipleship should work. The other great thing I do want to mention is having an accountability buddy. You know, Jesus had 12 disciples, and he had Peter, James, and John, right? And so you have those accountability partners in life that you're walking through life with. So surround yourself with those motivated people as well. And also. And by the way, I think there's power in doing this in person, but also having those mentors and people virtually as well, like for Instance, right now I'm going through a series called the Gospel Series with some experts like Jordan Peterson, Bishop Robert Barron, Jonathan Peggio, some amazing people. And so I'm kind of learning from afar. I'm reading some psychology books, I'm going through leadership books. And so I'm learning from afar. But I also am learning from people in person on a regular basis. And ideally you want to have both. If you can write down three people, two to three people, let me just say two to three people that are inspiring and motivating that you can connect with in person, in person and connect with those people more this year. Okay, Number seven, reflect and adjust regularly. Regular self assessment identifies roadblocks and helps refine strategies for improvement. There was a study published in the Journal of Applied Psychology and it found that people who reflect daily on their goals increase their success rate by 33%. Here's what you do. You set aside five minutes each evening or once a week. The way that I tended to do this is I would do this once a week and I would do it on Fridays or Mondays, but I typically like to do it on Fridays and I like to take 30 minutes and just go through, okay, what are the stats for the business this week? How did I do with my relationships this week? How did I do with the different, the dashboard of my life. Okay. My faith, my fitness, my family, my work, financial life, my free time. Okay. I want to self evaluate how did I do in these areas and how can I do better next week and plan better? That is huge for destroying laziness and creating a breakthrough. Now number eight I want to mention here is be laziness with healthy living. There's something about eating healthy and here's the biggest one. Eat a healthy breakfast or your first meal of the day if you're intermittent fasting. When I would have patients come in, one of the first things I would tell them to do is change their breakfast. And I found if they changed their breakfast, they then wanted to eat a healthier lunch. And when they ate a healthier lunch, sometimes they'd want to eat a healthier dinner. So I would have people do a high protein shake for breakfast. And what I typically do is have them do about 20 grams of a collagen based protein, like a protein from bone broth or stem cell protein, something like that, some sort of protein that's Collagen based, another 20 grams of a plant based protein or some sort of muscle building protein could be from animal, that's fine too. So 40 grams of protein and Then maybe some berries and some coconut milk, something like that. And I found that when they did that high protein, super nutrient dense diet breakfast, man, I mean, it just helps so much. In fact, there was a study published in the Nutrition Journal and it found that high protein meals improve focus and reduce fatigue by 28%. So this could be protein powder, it could be eggs, pastured eggs, it could be Greek yogurt, could be a handful of nuts like almonds or macadamia nuts. It could be tuna or salmon, it could be again, any sort of organic meat product. But again, something high in protein is ideal. Okay, so high protein there and avoid the sugary foods, okay? The sugar and the seed oils, that's what will destroy your health. That's what will destroy your blood sugar. Stay away from those things. Replace that with more protein and fiber and some nutrient dense foods. And there's plenty of studies showing that sugar totally plummets your psychological performance. In fact, there was a study published in the Journal of clinical nutrition in 2016 that found the link between refined carbs and reduced brain performance and lethargy. So again, stay away from the sugar and seed oils there. And then exercise, just moving. Now listen, number one, go on a lot of walks. That's the best thing to do if you want to break up your day. Work, then walk, work and walk and work and walk. But one time a day. Ideally you want to do something a little bit more intensive exercise, whether that's weight training or getting on a spin bike or pilates or yoga or barre class or something like that. That's the best. But the very least, do a lot of walking and mixed in with your work. And that's really going to help you beat laziness because you're getting more blood flow when you're just sitting around. When you don't have blood moving, it is, you just, you're less motivated, there's less blood in your brain. You don't think as well. Walking is so good for this. One of the last things I want to say too, in regards to the health practices to beat laziness is getting good sleep. And the biggest thing here, according to most studies, is going to bed early, okay? And then sleeping between seven to nine hours. People that slept between seven to nine hours, according to a sleep medicine journal, perform 20% better on tasks than those that slept less. So you do want to prioritize sleep, trying to get to bed a little bit earlier. Set an alarm for when you're going to go to bed and when you're going to Wake up. Okay? Because a lot of times what happens is people get, they want to watch, okay, I'm going to watch one more episode of this Netflix show. And then all of a sudden you're up 45 minutes or an hour later. So then you lose that hour of sleep. So then you're tired the next day. So beat that in that way as well. And then I also want to say, you know, managing stress, reading your Bible is so powerful at this. Spending time meditating or doing deep breathing, this also helps mental fatigue. Being able to be motivated in that way, staying hydrated is important. I recommend drink a lot of water, get one of those big Stanley cups, drink three of those a day. You could add just a little bit of electrolytes in there. It's really, really good for your body there as well. Well, I want to say this, listen. Laziness is holding so many people back. We have a culture of laziness going on with so many people today. And it's due to getting sucked into, to tv, to technology. And if you want to break free of that, follow the advice we shared today. I really went through in terms of number one that we talked about, make your goals more manageable. In order to help you build momentum, create a morning routine. Remember, win the morning, win the day. Use the Pomodoro technique. Remember, that's where you're working for 25 minutes, resting five or you're working for 50, then taking a 10 minute walk and cycling in that way and then remove the distractions again. The cell phones, the email, putting your phone on do not disturb is going to help this. Adopt a do it now mindset. Do it now, do it now, do it now. Surround yourself with motivating people. Reflect and adjust your life regularly. And then beat laziness with healthy living and nutrition. If you're going to do that, you are going to experience absolute breakthroughs in your life this year. And implementing these habits, by the way, they're like the law of compounding interest. They multiply and multiply and you get to later on in life and you just, you created a breakthrough in your life and these small changes lead to big transformations. Well, I want to say thank you so much for tuning in here to the Dr. Josh Axe Show. Every week we're diving deep into the science and principles behind how to grow in body, mind, spirit. And I want to say thank you for sharing this again, sharing it on text messages and social media and just helping other people learn the truth about how to destroy laziness. I appreciate it. Also thanks all of you who are subscribed here to the show. I'll see you on the next episode.