staydriven.

academy

TIME MANAGEMENT &

OVERCOMING
PROCRASTINATION

WORKBOOK

MASTER MOTIVATION
 MODULES

01 FUNDAMENTALS OF TIME
MANAGEMENT

02 SCIENCE TO OVERCOME
PROCRASTINATION

03 ACCOMPLISHING MORE IN LESS

TIME

staydriven.academy | Time management Workbook

 INTRODUCTION

Hey, I'm Rahuram Chanthrakumar, a Master's student at IIT

Madras. You might know me as a self-development YouTuber. But
before whom you see me online now, I was not so obsessed with self
developement.

I was an average student born in a poor family. I wasn't good at

studies; I always get distracted. Always wait till exam day to study.
Procrastinate a lot. And then I graduated jobless and unfortunately I
also didn't achieve good marks in GATE.

After that I decided to change. I started reading books. One of the

books I read in my early days was "The Productivity Project" by Chris
Bailey, which planted the first seed of time management in my brain.
Then I read more and more books, listened to podcasts, and watched a
lot of videos on YouTube on time management, because not every
idea I came across was applicable to me, and some of the ideas were
not simple to implement. So I’ve tried different productivity
principles and developed a time management system which is simple
and practical , which helped me to accomplish beyond academics,
such as building my YouTube channel, establishing my academy,
publishing an international conference, winning most promising
awards in basketball, and maintaining good relationships with all my
friends. All these accomplishments happened with the simple time
management system I have created for myself, allowing me to
achieve more with quality.

In this course, I’m gonna share all of it, with you.

- Rahuram Chanthrakumar

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 MODULE 1
FOUNDATIONS OF TIME
MANAGEMENT

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 CHAPTER 1
THIS ISN’T
PRODUCTIVITY

Productivity is not about working longer hours, it's about

achieving more.

When I tell about this course to competitive exam aspirants, the first
question will be like 'If I apply the strategies in this course, can I work
more hours in a day?'. Yes, of course you can, but that is not the point
of productivity.

Productivity is not about working longer hours, it's about achieving

more. It's not a competition to see who can work the most hours; it's
about working smarter. The aim is to use our time wisely on
important tasks that help us reach our goals.

staydriven.academy | Time management Workbook

 CHAPTER 2: THE FIRST
STEP IN
TIME MANAGEMENT

The fundamental rule of productivity revolves around the principle

of putting first things first. This rule underscores the importance of
prioritization and the ability to say no to less important or
unproductive tasks and distractions. By making a conscious
decision to allocate your time, energy, and attention to the most
significant tasks at hand, you ensure that you're focusing on what
truly matters and can yield the greatest results. In a world filled
with constant demands and distractions, mastering the art of
saying no to unimportant things can be a game-changer. It allows
you to maintain a clear sense of purpose and directs your efforts
toward achieving your goals and objectives efficiently, ultimately
leading to enhanced productivity and success.

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 HOME WORK

Write down the three most important goals for this year.

Write down the three most unimportant things, that you were
currently doing but has no impact on your life.

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 CHAPTER 3: HOW TO
CREATE PERFECT DAILY
TIME TABLE IN 2 MINS

Step 1: Implement the Rule of 3

At the beginning of every day, mentally fast-forward to the end of
the day, and ask yourself: When the day is over, what three
things will I want to have accomplished? Write those three things
down. 2. Do the same at the beginning of every week, at the
beginning of every month and year.

Step 2: Plan every minute of the day

using time boxing method
Everyday we have active 16 hours -17 hours, every minute that
wasn’t planned, will most likely be wasted. By using the time
boxing method, we can plan every day in batches of hours so that
we utilise our day to the fullest. Because, As humans we greatly
underestimate the time required to perform a task. For example, in
2013 British TV licensing authority surveyed TV viewers about how
much time, they spend watching TV everyday. When they ask
viewers they estimated they watch around 15 hours they’ll watch
the television but it turns out they watched more than 20 hours the
day. This means we didn’t aware how much time we are spending.
That’s why by scheduling your day in 30 minutes block will help
you get the most out of the day. And this is so effective,
Billionaires like Bill Gates, Elon Musk schedule every 5 minute of
the day. So how to do that. Prepare two columns with time noted
in 30 minutes block on one side and other side note down what
you’ll be doing in that particular 30 minutes for the whole day.

Most importantly as and when there is a change in schedule, like

your closed neighbor visits your house or there is a class that was
supposed to happen but got cancelled and you got additional
hours. In all those cases, as and when you realise there is change
in schedule, just replan your day.

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 PRO TIPS: 2 HACKS TO GET
FASTER ACCOMPLISHMENTS

Tip 1: 80-20 Rule

80% of outcomes are the result of 20% of causes.

The 80-20 rule, suggests that 80% of the results come from just 20%
of the efforts. For example, Microsoft reports that by fixing only
20% of the most reported bugs, they can eliminate 80% of related
errors and crashes. So, for any task you want to accomplish, try to
focus on the 20% of the task, that if you do will give you 80%
accomplishments. In more intense cases, try to identify the top 10%
of the tasks that will provide 90% accomplishments. This can
significantly reduce the time required.

It's important to note that in competitive exams, aiming to be in the

top 1% is often necessary. In such cases, I won’t recommend it. But
the Pareto Principle can be very useful when you have limited
time and aim for decent marks. Apart from that, for those studying
for competitive exams while in college, you can also apply this
principle to optimize your college studies and other pursuits.

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 PRO TIPS: 2 HACKS TO GET
FASTER ACCOMPLISHMENTS

Tip 2: Parkinson’s Law

Work expands so as to fill the time available for its completion.

How many days will you take if your teacher gives 7 days to finish
an assignment? I’m sure there is a higher probability you’ll finish at
the 7th day. Now if the same teacher gives you only 2 days to finish
the assignment, now how many days you’ll take. It’s very obvious,
you’ll finish in 2 days. That’s the power of deadlines.Personally in my
life, I’ve experienced this, when I was initially preparing for IELTS to
pursue my higher studies abroad. There is a seperete section which
assess your writing skills. So the writing section consists of two parts.
First part is report writing and second part is essay writing. During
my initial attempts of practising the question I took nearly 1 hr 25
mins to complete both the tasks. But when I came to realise I have to
finish both the tasks in 1 hr. In the following up attempts, I
eventually did it. Because when the time is limited, I was extremely
focussed, my planning were accurate and wastes less time.

So the idea is, whatever the tasks you want to accomplish, set a
deadline. with mild stress. Means, If you think that you need 4hrs to
do a task, try giving only 3hrs 30 mins or maybe 3 hrs.

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 MODULE 2
SCIENCE TO OVERCOME
PROCRASTINATION

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 CHAPTER 1: WHY WE
PROCRASTINATE?

There are most notably six triggers for procrastination , if the

task that you want to perform has any of these triggers, you are
most likely to procrastinate. So what are these triggers?
Boring
Difficult
Unstructured
Lacking in personal meaning
Frustration
Lacking in fun or engaging

For example, scrolling instagram reels is less boring, less

difficult, no frustration , lots of fun. But studying is difficult,
boring, it is meaningful but yes its frustrating sometimes, and
definitely for most of us its not fun. So, to prevent
procrastination we need to avoid these triggers in the task.

But at this point, you might ask me, “Rahu how some people
doing impressive tasks, even though the tasks they are
performing is difficult, boring, frustrating and all? The answer
comes from understanding two important parts of the brain and
its impact of influencing our decisions.

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 (a) Prefrontal cortex (b)Limbic system( entire blue part)

In brain we have two notable parts , one is prefrontal cortex and

other is Limbic System. To understand the functions of these parts,
let’s assume prefrental cortex as captain america. We all know who
he is, he is very disciplined, makes decision based on logic, rarely
seeks pleasure, keeps long term goal in mind. On the other hand ,
let’s take Limbic System, which is an old part of the brain, consider
him as the Thor who got fed up after Thanos snaps his finger. Thor
always looking for pleasure, makes decision based on emotion, He
didn’t care about long term goals.

Examples of prefrontal cortex in action,

1. You sit and study for hours for your dream exam,
2. You decided to take this course,
3. You decided to study on a weekend rather than partying.
Examples of limbic system in action
1. When u just crossing a KFC shop in bike and suddenly making
an u turn and go to shop and eat it.
So the best way to overcome procrastination is to ignite your
prefrontal cortex or hiding the triggers of limbic system.

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 HOME WORK:
FIND THE REASONS YOU PROCRASTINATE

What’s your most meaningful task?

What are the triggers that makes you procrastinate?

PRO Don't be discouraged after identifying

your triggers. Even the most
TIP accomplished individuals I've met
struggle with procrastination. In the
following chapter, we will provide
actionable steps to help you overcome it.

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 CHAPTER 2: SOLUTIONS TO
OVERCOME PROCRASTINATION

Let’s find a solution for each triggers:

Lacking in personal meaning: If you feel a task is lacking in

personal meaning, that means somehow you think that by doing
the task, there is no benefit to you. For example, if you are giving
GATE exam to pursue higher studies abroad, then preparing for
GATE exam is meaningful but if your goal is to crack GATE exam
to work in PSUs, then TOEFL may not be as meaningful. So
choose your tasks meaningfully and make sure to keep your goal
in mind every day.
Lack of Enjoyment: Sometimes, work isn't much fun. One way to
make it better is to reward yourself after you finish a task. For
example, if you don't feel like doing something, promise yourself
a treat like a peanut butter shake once you're done. You can also
give yourself rewards every 45 minutes or so. Have you seen
those "Study less, Study smart" videos online? They suggest
studying for 25 minutes and then taking a 5-minute break. You
could do something similar and reward yourself every hour.
Lack of Fun: Most of us don't find studying enjoyable. To change
that, you can find something in the task that interests you. For
example, when I was preparing for the IELTS exam, I saw it as a
way to improve my English, which I found genuinely enjoyable.

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Unstructured and Difficult: When tasks seem unorganized or
hard, it can be a trigger for procrastination. Planning can help.
Break big tasks into smaller, more manageable ones. This makes
everything feel more structured and less overwhelming. And
that we have already discussed in module 1.

Frustration: Sometimes, frustration can make us procrastinate.

And in studies we often gets stuck and it causes frustration. If
you get stuck on a question or concept while studying, try to
understand it. Or using the strategies like 15 minutes rule, which
says try for 10 or 15 minutes more, and if not ask for help. Using
effective learning strategies can also prevent frustration in
studies.

Boredom: If a task feels boring, you can make it more interesting.

Change your study location, spruce up your workspace, listen to
music, or find ways to enjoy what you're studying. Remember,
every habit can get boring over time, but you should stick with it
to reap the rewards.

In summary, you can beat procrastination by activating your

prefrontal cortex (which is linked to self-discipline) and
addressing these procrastination triggers. Before moving on to
your next task, try to make it less boring, less difficult, less
frustrating, and more meaningful, structured, and enjoyable. You
can explore various methods online to help with each of these
aspects. try exploring experimenting when u found any of these
triggers in a task.

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 HOME WORK:
IDENTIFY HOW CAN REVERT THE TRIGGERS

In the last chapter home work, you have identified the most
meaningful task for you and the triggers that make you
procrastinate that task. In this homework, you should take each
one of the triggers and list the actions that you can take to
minimise the efforts.

TRIGGER 1:

TRIGGER 2:

TRIGGER 3:

TRIGGER 4:

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 CHAPTER 3: THE EMOTIONAL
BLOCK OF PROCRASTINATION

Beyond the attributes of the task, such as boring, difficult, lacking

in personal meaning, lacking in fun, unstructured, and
frustration, procrastination also happens due to negative
emotions. By clearly identifying these negative emotions and
jotting them down on a piece of paper or in a notes app, you can
overcome procrastination.Let me explain.

We sometimes delay starting our studying because we feel bad

about it, such as not being good at it or fearing failure, etc. When
you experience negativity, your brain tries to avoid these feelings
and often checks social media or engages in other activities instead
of working.

The best way to beat this type of procrastination is to write down

the negative emotions, either on a piece of paper (the preferred
method) or in your notes app. By doing this, you can effectively
diminish the power associated with these negative feelings. For
example, while writing the script for this course, I faced a personal
relationship dispute that made me worried and fearful. However,
by simply acknowledging and naming the fear, I was able to
reduce the power of the negative emotions.

In conclusion, procrastination can also occur because of the

negative emotions associated with the task. By writing down these
negative emotions, you can diminish their impact and help
yourself focus on the task at hand.

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 CHAPTER 4: THE TWO MINUTE
RULE TO BEAT
PROCRASTINATION

One of the most powerful ways to stop procrastinating when

you realize you are procrastinating is to simply force yourself to
work on a meaningful task for just 2 minutes. (Read it again, I said
when you realise you are procrastinating.)This change in inertia
will most likely help you stick with the task. Whenever you
realize you are scrolling through social media, lying in bed, or
simply wasting time, just force yourself to start working. If you
find it difficult to do so, you can tell yourself that you will work
for only 2 minutes. This shift in inertia from procrastination to
work mode will help you stay focused on the task.

For example, whenever I feel resistance to doing meditation in the

morning, I convince myself that I'll meditate for just 2 minutes.
But on many days, I end up meditating for even longer than that.
The same goes for when I'm scrolling through social media, and I
suddenly realize I'm wasting my time. The moment I realize it, I
force myself to start studying, which helps me get back on track.

In conclusion, changing the inertia from time-wasting mode to

work mode will more likely help you avoid wasting time due to
procrastination.

staydriven.academy | Time management Workbook

 CHAPTER 5: PROCRASTINATE
PRODUCTIVELY

And finally, I want to add one more hack for handling

procrastination, which is to procrastinate productively. There may
be times when it's difficult for you to convince yourself to do the
task at hand. In those moments, instead of wasting time on social
media or lying in bed for no reason, it's best to work on some
supporting tasks rather than wasting time.

For example, as I mentioned in the previous chapter, while I was

writing the procrastination chapter, I found it difficult to start the
work. So, instead of wasting time, I immediately tackled tasks that
I had planned to do at another time. I emailed my co-author for
corrections on the journal paper, and I registered for my mess in
IIT Madras. These were tasks I needed to complete at some point,
so I did them. This is what I mean by procrastinating productively.

In conclusion, if you're finding it really hard to work on important

tasks, try to focus on completing some supporting tasks instead.

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 MODULE 3
ACCOMPLISHING MORE IN
LESS TIME

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 CHAPTER 1: TIME
MANAGEMENT IS DEAD

Attention

Productivity
Time Energy

In today's world, most of us are knowledge workers, unlike in

the old days when the more time you spent working in a factory
directly contributed to earning more money. However, in today's
world, the quality of output matters more than working long
hours. Therefore, managing your time is not as important as
managing your attention and energy.

For example, during my GATE preparation, I used to sleep less

than 6 hours a day, and the result was that I felt less energetic in
class and had difficulty understanding the concepts being taught.
Consequently, I had to review and relearn the topics discussed in
class once I returned to my room. The 8 hours I spent in class were
not very productive.

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 To further emphasize the importance of attention, let's say you
are studying but constantly thinking about something else, like
what your crush is doing or what to do if your favorite movie
actor's movie flops. In this case, even though you are physically at
your desk, you are not truly working, and your productivity
suffers.

So, managing your attention and energy is crucial. If you feel

tired, take a nap. If you feel distracted, take a break, practice
Energy
meditation, and don't worry – we have a separate chapter focused
on boosting your energy and attention levels.

In conclusion, productivity is the intersection of managing your

time, attention, and energy. Beyond managing time, managing
energy and attention is vital because lower energy and attention
levels lead to lower-quality work."

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 7 DAY CHALLENGE

Challenge

Day 1
Day 2
Day 3

Day 4
Day 5
Day 6
Day 7

Observations:

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 CHALLENGE LIST

Challenge 1

Challenge 2

Challenge 3

Challenge 4

Challenge 5

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 CHAPTER 2: MANAGE YOUR LOW
RETURN TASKS

Tasks like getting a haircut, buying notebooks, ordering a product

on Amazon, shaving your beard, washing your clothes, and cleaning
your room support our daily life, but they often lack meaningful
results compared to important tasks like cracking UPSC, GATE, or
JEE. To optimize productivity, it's best to list these supporting tasks
and batch them once a week or, if urgent, by day's end. However,
when facing true emergencies like a professor's immediate request,
prioritize accordingly.

But why batching is effective? It can be understood from the

industrial engineering problem. I can't recall the exact wording, but it
goes something like this: "It takes 30 minutes to mount all the parts to
the machine before its operation and 20 minutes to unload the
machine. In one go, the machine can create 100 jobs. What is the least
time-consuming way to produce 100 jobs? a) 100 jobs at once or b) 50
jobs in two runs." The obvious answer is B because by doing all 100 at
once, we can reduce the loading and unloading time for the second
attempt.

Additionally,To finish all the supporting tasks faster, try to set a

deadline. As we have seen in Parkinson's Law, work always expands
to fill the time allotted for completion, so try setting a shorter time
frame.

In conclusion, batch all the supporting tasks and do them all at

once. To reduce the time required for these tasks, set a time
constraint, as it increases your focus and reduces distractibility.

NOTE: IN THE TO-DO PLANNER THAT I'VE SHARED,

I'VE INCLUDED A "SUPPORTING TASK" COLUMN ON
THE FIRST PAGE. SIMPLY JOT DOWN ALL THESE
TASKS AND ALLOCATE A SPECIFIC TIME TO BATCH
THEM. IF YOU'RE USING A NOTEPAD FOR NOTE-
TAKING, YOU CAN APPLY THE SAME STRATEGY.

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 CHAPTER 3: BOOST YOUR
ATTENTION LEVELS

#1 GET CONTROL OF INTERNET HABITS

How many of you here actually experienced this? you thought
of checking the social media for just 2 mins, but it keeps on going,
going,... and after 45 mins, you realized you wasted a lot of time. It
happened a lot with me. And the reason is, even though there is a
part you are responsible but majorly it’s not only your fault
because every social media is designed in such a way to keep the
users stay longer in the platform, otherwise the platform will fail.
Some people call it the internet candy store. So how to prevent
that?
Simple. Keep your mobile phone away from your reach and
switch off the notifications from all the social media apps. Because
keeping your mobile in a place where you have to stand from the
working place and have to take is difficult. As we have seen in the
procrastination chapter, if the task is difficult we most likely
won’t do it anyway. Secondly switching off the notifications is
effective because we are so habituated with checking the phone
whenever we receive the notification ring. For what ? To know
what the information will be, to know who messaged you, is it
your crush messaged you? Satisying a Curiosity is as pleasurable as
eating your favourite food. So switch off the notifcations. Some
people are doing it in more extreme version, James Clear, the
author of atomic habits, tells his assistant to change his social
media passwords and assistant has to tell him only once a week.
And he uses social media only at that particular time. So, the first
idea is keep your phone away and switch off the notifications.

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Now, it's challenge time. Print two 7-day challenge pages and add
two challenges.

1. Keep your phone out of reach while working and turn off all
phone notifications except for phone calls.
2. Avoid using the internet from 9 PM to 9 AM.

Many of us use our mobile phones before and after sleeping,

making these changes necessary. I'll see you in the next step.

#2 EMPTY YOUR BRAIN

"Even though we know that worrying about something is unlikely
to be helpful, we still tend to worry; it's natural and human.
However, the problem arises when worry distracts us from
meaningful work. To prevent this distraction, we can capture our
worries as they appear in our to-do list and remind ourselves that
we'll address them at a later time, which is the most effective way
to avoid worrying while working.

For instance, when I was writing this chapter, I was worrying

about whether to focus on college placements or
entrepreneurship. Another concern was a dispute with my
basketball coach, where I felt unimportant (though it was later
resolved). These worries made it challenging to concentrate. To
avoid this, I added these concerns to a separate column named
'worry list' in my to-do list and told myself, 'Don't worry; we'll
work on this later. Now, let's get back to work.' Surprisingly, when
I revisited the worry list at night, I often found that I didn't need
to dwell on those worries.

Furthermore, while working, various thoughts come to mind, and

some are worth remembering. In such cases, I record them in the
'things to remember' column to address later. For example, during
work, I realized I needed to send a follow-up email to my professor
about a paper submission before the end of the day. Noting it in
the 'things to remember' column helped me recall and send the
email on time.

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Additionally, good ideas can strike unexpectedly, and if not
captured, they may be forgotten. To avoid this, it's helpful to
create a designated space, such as a column, to jot down these ideas
for future consideration. Personally, I do this when maintaining
my 'worry list' or planning for the next day. Though I can't speak
specifically to competitive exam aspirants, as a creator, I've found
that valuable ideas often emerge unexpectedly. Initially, I lost
many of them because I had no structured way to record them.

To address this issue, I added an unnamed column in my to-do list

where I could quickly jot down important thoughts that arose.
This ensured I had a dedicated space to capture and preserve these
ideas. Therefore, consider having a separate column or space to
record and retain important thoughts as they arise.

In conclusion, to work with focus, it's essential to minimize

competing thoughts. By creating a 'worry column,' a 'things to
remember' column, and a space for capturing important ideas, we
can manage thoughts that may otherwise distract us.
Implementing this system and reassuring ourselves that we will
address these thoughts at a later time helps reduce negative
feelings associated with them. So rather than struggling with
distracting thoughts while working, capture them and revisit
them later.

NOTE:"IF YOU OPEN THE PRODUCTIVITY EXCEL

SHEET, ON THE SECOND PAGE, YOU WILL FIND
THREE COLUMNS: WORRY LIST, THINGS TO
REMEMBER, AND IDEAS. FROM NOW ON,
WHENEVER YOU ENCOUNTER SOMETHING
NOTEWORTHY, MAKE SURE TO JOT IT DOWN IN
THESE RESPECTIVE COLUMNS. AS I MENTIONED
EARLIER, THIS PRACTICE IS A PART OF THE 7-DAY
CHALLENGE. COMMIT TO DOING THIS FOR THE
NEXT 7 DAYS, AND CONSIDER REWARDING
YOURSELF IF YOU SUCCESSFULLY FOLLOW
THROUGH IN THE UPCOMING DAYS."

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#3 MEDITATION - AN COMPETITIVE
ADVANTAGE
Researchers have highlighted the significant impact of meditation
on enhancing the control of our prefrontal cortex over the limbic
system, a concept we discussed in the procrastination chapter. The
prefrontal cortex, acting like a disciplined captain, guides us, while
the limbic system often drives us toward short-term pleasures. If
you're unfamiliar with this, please refer to the 'Why We
Procrastinate' chapter for a deeper understanding. Notable
researchers like Tim Pychyl, an expert in procrastination, stress
the positive effects of meditation on reducing impulsive behavior
and improving focus.

Here, I'll present two key reasons why you should consider
meditation:

First, to effectively manage internal distractions, a strong ability

to focus is essential. Similar to lifting weights in the gym,
meditation strengthens your attention muscle, enabling better
concentration. Initially, I was hesitant to incorporate meditation
into my daily routine, thinking it was a waste of 10 to 15 minutes.
However, constant distractions from social media and difficulties
in focusing on tasks pushed me to give meditation a try. The
results were transformative – I became calmer, achieved deeper
focus on tasks, and reduced impulsive phone checking. Each
minute spent meditating gave me back valuable time by reducing
mental clutter, promoting logical decision-making over emotional
indulgence.

Second, when combined with meditation, reading affirmations

helps clear negative emotions like hatred, fear, worry, and envy,
which often hinder our ability to focus on tasks. As Adam Grant, a
bestselling author and professor at the University of
Pennsylvania, aptly puts it, "It's impossible to learn and hate at the
same time." Negative emotions diminish our capacity to learn.
Reading daily affirmations after meditation helps align your mind
with positive qualities and principles you wish to embody in your
career and personal life.

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As for my meditation practice, I sit on a mat, fold my hands, and
set a timer for 15 minutes. I focus on my breath, acknowledging
that the mind tends to wander during meditation. However, the
key is to gently bring your attention back to your breath. Over
time, this practice enhances calmness and self-control. Don't be
discouraged if your mind wanders; each effort to refocus is
valuable.

Before meditating, I spend 2-3 minutes in prayer and gratitude.

After meditation, I calmly read and internalize the principles and
affirmations. These affirmations are gleaned from books and
insights from inspiring figures like Sandeep Maheshwari and
speeches from MS Dhoni. I regularly update and customize them to
suit my needs.

For those seeking self-development books that foster achievement

and peace, I recommend:

- "The Almanack of Naval Ravikant"

- "The 7 Habits of Highly Effective People"

In conclusion, meditation strengthens our ability to focus, reduces

impulsive behavior, and, when combined with affirmations,
reinforces the right principles for success and happiness. Invest at
least 10 to 15 minutes a day in this practice, and you'll reap
substantial rewards.

THE HOMEWORK FOR THIS CHAPTER IS ACTION-

ORIENTED. TAKE THE PRINTOUT OF THE SEVEN-
DAY CHALLENGE AND NOTE DOWN 'MEDITATE FOR
5 MINUTES IMMEDIATELY UPON WAKING UP.'
COMMIT TO DOING THIS FOR SEVEN DAYS, AND BE
SURE TO REWARD YOURSELF."

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 CHAPTER 4: BOOST YOUR
ENERGY LEVELS

To maintain your energy levels, focus on three key areas:

nutrition, exercise, and sleep.

1. Eat like a nutritionist: Poor eating habits, like overeating,

consuming junk food, and excessive sugar, can lead to fatigue and
reduced energy. A balanced diet, rich in carbohydrates, protein,
healthy fats, vitamins, and minerals, is essential. Prioritize
nutrients over carbohydrates and sugar.

2. Exercise like an athlete: Exercise is a powerful tool that

enhances your cognitive abilities and overall well-being. Experts
such as John J. Ratey from Harvard University emphasize the
positive impact of physical activity on thinking, learning, memory,
emotional balance, and mental health. Just 10 to 15 minutes of
daily exercise can make a significant difference. If you struggle to
establish an exercise routine, explore the science of habit
formation in the "Effortless Motivation" module of the Master
Motivation Course, as it can help make exercise a seamless part of
your daily life.

3. Sleep like a baby: Good sleep is your brain's secret superpower.

It enhances memory, supports learning, and boosts problem-
solving skills. During sleep, your brain organizes information and
makes it easier to recall later. Quality sleep also fosters creativity
and mental agility. On the other hand, insufficient sleep can
hinder your cognitive abilities, making it challenging to learn and
remember. Think of proper sleep as providing your brain with the
tools it needs to excel in learning and thinking. Whenever you feel
tired during the day, consider a 25-minute nap to recharge your
energy levels.

In conclusion, to maintain high energy levels and produce quality

work, focus on mindful eating, regular exercise, and quality sleep.
These three pillars provide your body and mind with the essential
fuel and tools necessary for peak performance.
staydriven.academy | Time management Workbook
In conclusion, to maintain high energy levels and produce quality
work, focus on mindful eating, regular exercise, and quality sleep.
These three pillars provide your body and mind with the essential
fuel and tools necessary for peak performance.

In this chapter, I challenge you to incorporate three habits into

your routine:

1. Ensure you get 7 to 8 hours of sleep each night.

2. Dedicate just 10 minutes a day to exercise.
3. Eliminate junk foods and excessive sugar from your diet.

Once you've successfully completed these challenges within 7

days, reward yourself with something enjoyable, whether it's
a treat, watching a movie, or any other activity you prefer.

staydriven.academy | Time management Workbook

 CHAPTER 5: BECOME
A NINJA IN
PRODUCTIVITY

To boost productivity and accomplish more in less time, consider

two key strategies: delegation and automation.

1. Delegation: Delegation involves entrusting specific tasks to

people you trust. This practice is crucial, especially in business.
Prominent figures like Elon Musk and Bill Gates exemplify the
power of delegation. They rely on experts to handle specific
responsibilities, allowing them to focus on critical decisions and
prevent feeling overwhelmed. Elon Musk delegates technical
aspects at SpaceX and Tesla, while Bill Gates empowered skilled
managers to manage parts of Microsoft. Delegation enables them
to work efficiently and maintain a balance between work and
personal life.

2. Automation: Automation entails using machines and computers

to perform repetitive tasks. It's a significant asset for individuals
like Musk and Gates. Rather than repeating the same actions, they
employ technology to expedite processes and reduce errors.
SpaceX uses automated systems for rocket launches, streamlining
operations. Bill Gates implemented automation in Windows to
ensure consistent performance and facilitate Microsoft's growth.
Automation liberates their mental capacity for creative thinking
and problem-solving, allowing them to achieve more without
working harder.

Applying these concepts in the context of a competitive exam may

be challenging. However, as a college student and an entrepreneur
myself , I've delegate video editing. Additionally, I've automate my
workflows by creating a work template. These templates, stored in
Notion, provide a structured framework and key points,
eliminating the need for repetitive script structuring.

In summary, delegation and automation are powerful strategies to

enhance productivity. Because at the end of the day,
accomplishment matters.

staydriven.academy | Time management Workbook

 A FINAL WORD
You’ve reached the end of Be 10x productive as competitive exam
aspirant, but your journey is only beginning. The principles in
this course have given you a roadmap to stay consistent in GATE
exam and beyond that it'll help you to build a meaningful life.
Now it’s up to you to continue to put in the effort.
The tools and resources in this course are yours for life. Come
back to this course whenever you need a refresher. Make
meaningful connections with your fellow stay driven
community. And most of all, put everything you’ve learned into
action.
When you follow an unconventional path, you’ll inevitably take
unexpected turns. The discomfort and uncertainty can weigh
heavily on you during those dark days, and you’ll be tempted to
give up.
But you have to remind yourself of the truth each day: The
reason you’re on this path is not because it’s guaranteed, it’s
because you want to avoid looking back on your life with regret.
To face your fear of failure is the beginning of your story. So
what are you waiting for? It’s time to get to work.

staydriven.academy | Time management Workbook