Practical mindhacks for relaxing evenings, restful sleep and productive mornings. In a world where the brain is wired for distraction - knowing how to direct attention on the important things became the ultimate winning strategy.

1. Morning Mindhacks
Patrycja Slawuta, M.A, PhD(c)
SelfHackathon.com
@Patrycja_NYC
How to Get Sh*t Done in the AM
A Psychologist’s Guide

2. Who am I?

3. @Patrycja_NY
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What do you want to hack?
• Evening
• Sleep
• Wake Up
• Morning

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Evening
• No grey zones
• End of the day rituals
• Grateful ~ happiness
• 3 major questions:
• What accomplished?
• What learned?
• What can be done better?

5. @Patrycja_NY
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Evening
• Alpha brain waves
• Clear mind
• Set goals
• Ask questions
• Dream Big

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Sleep
• Sleep hygiene
• 7.2 hrs ~ 7hr 12 min
• Sleep debt
• 20/30 min shortage makes a differenc
• Affects: IQ, memory, mood,
• obesity, metabolism

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Going upstream
• Setting up conditions for success
• de-railing (blue light)
• up-railing (morning ritual)

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Time management
• Self | Energy Management
• Circadian Rhythms

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Wake up
• Rituals & Habits

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Best morning rituals
• Miracle Morning:
• Meditate
• Exercise
• Read
• Write

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Best morning rituals
• Willpower: Dan Ariely - 2hrs
• Music = brain stimulation
• Exercise = antidepressant
• Start with ONE

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The Scientific 7-Minute Workout
+ bilateral
movements

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Morning • Start with WHY?
• Emotion > motivating that goals
• Eat that frog - the willpower effect
• URGENCY + timeframe
• Prioritize | Visualize
• 3 MITs
• Ship it
• The science of little wins

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Wired for distraction
• Focus time : 45 min
• ADHD: 25 min
• Pomodoro Method
• Intention
• The War of Art

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Make Epic Sh*t Happen
•

16. @Patrycja_NY
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Thank you!
• To learn more:
• www.SelfHackathon.com
• www.PatrycjaSlawuta.com
• Upcoming SefHackathons:
• Hacking Nonverbal
• Hacking Time
• Hacking Change