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Many of us start out with the best of intentions when it comes to living a healthy lifestyle. Eat clean? No problem! Exercise regularly? Piece of cake! Avoid harmful addictions? Of course! How then do so many of us trip ourselves up along the way with poor decision-making and an unexplainable inability to stay on the right path when we are so determined? The simple answer is a common condition known as Decision Fatigue.

In theory, when it comes to high-performing individuals, the more you accomplish, the better you have performed. However, what if our overambitious agendas are actually sabotaging our long-term goals and limiting chances for even greater success? This is something I encountered on my path to building a multi-million dollar fortune. It’s probably something you have experienced in one form or another as well. That’s why it is important to understand what Decision Fatigue is, so we can overcome it’s crippling effects.

What is Decision Fatigue?

Decision Fatigue is defined as a deterioration of ability to make good decisions as the result of extended sessions of decision making.

Think of your decision-making ability as something akin to a power meter in a video game. With every decision you make through the course of the day, the more your brain energy depletes. The more decisions you make, the faster it drains. Get the picture?

Willpower is something people like to talk about, and despite what we may believe, willpower is limited. The part of your brain that controls willpower, the prefrontal cortex, is the same one that handles a multitude of tasks such as focus and short-term memory. Because this part of the brain stays extremely busy, the more information you overload it with, the worse your decision-making becomes.

A well known study from 1991 demonstrated just how powerful this concept works. Two participant groups were were given a sequence of numbers to remember. The first group was provided a two-digit sequence, while the second was tasked with a seven-digit number. Then, each group was taken into another room with an option to choose between a snack of chocolate cake or fruit salad. The results were quite striking and showed that those that had the seven-digit sequence were more that twice as likely to choose cake as the other group.

This is what is known as “cognitive load” and demonstrates a tangible way to show that when the prefrontal cortex is overloaded, the less likely you are to make good choices. That’s why those who take on a laundry list of resolutions to start a new year invariably fail, because they are not being set up for success.

How to Overcome Decision Fatigue

So if we have good intentions, but are faced with the limitations of biology, how does one with great ambition succeed? Thankfully, there are some powerful and effective ways to promote mental clarity and ultimately better decision-making, which you can easily incorporate into your daily life.

Make a To Do List And Set Your Most Important Goals First

If you start the day with a full tank of decision-making ability it only makes sense to prioritize the key things you need to focus on for early in the day. Not only will you be in peak form to make better decisions, but you can check off the most important tasks from the To Do List while you have more time, not less.

Keep Things Simple, Stupid!

When you hear stories about people like Steve Jobs or Albert Einstein having closets full of the exact same sets of clothes there is a good reason for that. They are keeping things as simple as possible by removing the choice from some decisions. While you don’t have to go far, keeping your choices limited to a few options makes it a simpler task to make quick and less energy-consuming decision. This can apply to more than clothes and include things such as dining options, entertainment choices, social media applications, etc.

Plan Ahead!

During a work week things can get hectic. That’s especially true here in America where we lead busy on-the-go lifestyles. So how about before the week starts, scheduling a set time to plan out a weekly meal calendar, workout routine, or other key decisions that can be decided upon in advance? Once you have it your calendar, consider it set in stone and then you just need follow the roadmap you planned ahead for.

Taking this one step further. one of the best ways to reduce the effects of decision fatigue is to automate as many of the decisions you don’t need to actually make. This could be as simple as setting up autopay functions for monthly bills, or signing up for subscription services that deliver monthly necessities and save you from time-burning shopping runs.

Learn to Say No More Often

Admittedly, this has been a tough one for me. I’m the type that constantly likes to challenge myself by taking on more difficult tasks. There is also the prideful side that likes to be the one who accomplishes things others cannot. The result is I often overload myself by taking on too much responsibility which leads to unnecessary stress. They key here is to just get more comfortable saying “No”. The more you do it, the easier it becomes and then you can dedicate more time to the truly important goals and responsibilities on your list.

Make Sure you Get Enough Sleep

We all know the importance of a good night’s sleep and how we start the day with depleted mental faculties when we do not get enough quality sack time. Therefore, as often as possible make it a routine to ensure you get the proper of amount of rest to perform at your peak. Sleep requirements vary for each individual, but most experts recommend somewhere from 7-9 hours per night. Few things are as important for your brain as a consistent sleep schedule.

Schedule Time For Breaks Throughout The Day

Similarly, it’s also important to get some mental rest during the day, as well. One of the best features of my FitbIt Ionic is that it can be set to ping me every hour if I don’t take the prescribed amount of steps. In effect, it signals inactivity which is a great benefit for people who engross themself deeply in work or projects. The secondary benefit of this for me though is a reminder to get up away from the screen and recharge my mental battery. This is a great chance to take a short walk, get some fresh air, and quite simply re-set my focus. For those who struggle to get a quality sleep on a consistent basis, a midday power nap can also do wonders.

Learn To Supplement

It goes without saying that eating well is not only good for your physical being, but your mental health as well. To take this a step further, I employ some go-to supplements for even better mental faculties. One, I use every day is Brain Octane Oil from Bulletproof. This powerful supplement is an MCT Oil which delivers a concentrated form of fatty acids that are quickly converted in ketones and can be used to boost cognitive function. If we go back to the early visual of your decision-making ability as a power meter, think of an MCT Oil as a power-up than can help replenish a depleted bar. Score!

Conclusion

These are just a few of the tools at your disposal, but if employed correctly they can provide powerful benefits in mental clarity and advanced performance and help you overcome Decision Fatigue.  Try to incorporate these 7 tactics into your routine and see how much more you accomplish, while at the same time reducing your stress levels. I strongly believe the result will be new levels of personal excellence for you.

As someone who aspires to great things, I need to be able to perform at my best both physically and mentally on a daily basis. That can be a challenge as one ages, but along the way I’ve identified a key handful of go-to supplements I use regularly to maintain peak form. Each serves a different purpose, but when utilized as a complete regimen, I have been able to continue to accomplish the incredible! Here’s a closer look at what I use and why

Pre-Workout Supplement Recommendation: N.O. Explode

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BSN N.O.-XPLODE Pre Workout Supplement with Creatine, Beta-Alanine, and Energy, Flavor: Fruit Punch, 60 Servings

• N.O.-XPLODE PRE-WORKOUT IGNITER – legendary pre-workout with industry heritage that has helped athletes train harder since 2006
• ADVANCED INGREDIENT TECHNOLOGY – re-engineered to help you push you past previous limits
• THE ULTIMATE PUMP PRE-WORKOUT – Supports explosive energy, intense focus, and maximum performance
• AMAZING FLAVORS – Fruit Punch, Blue Raz, Grape, Green Apple, Watermelon
• 2 SIZES AVAILABLE – 30 servings or 60 servings

$49.94

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There are a host of pre-workout supplements on the market today. In fact, I even run a separate site, The Workout Nut that offers news and reviews about the best training supplements available today. My favorite to date remains N.O. Explode.

This powerful training aid, offers a proprietary blend of caffeine, beta alanine, and creative and delivers a potent kick of nitric oxide. The last is the most important because nitric oxide relaxes the blood vessels allowing them to temporarily widen and increase blood flow. The result is a superior pump that can help you power through a grueling workout regimen. If you are looking for a new best friend to bring to the gym, try N.O. Explode. The difference will be noticeable. It doesn’t hurt that it tastes good too and mixes easily for a refreshing drink.

Brain Fuel (MCT) Supplement Recommendation: Bulletproof Brain Octane Oil

Bulletproof Brain Octane C8 MCT Oil, 16 Ounces, Keto Supplement for Sustained Energy and Fewer Cravings

• Contains one 16-ounce bottle of premium Bulletproof Brain Octane C8 MCT Oil
• Pure MCT oil provides rapid mental and physical energy, supports cognitive function and helps control occasional cravings
• Brain Octane C8 MCT oil is extracted from 100% coconut oil, not palm oil, and rapidly converts into brain-powering, fat-burning ketone energy
• C8 (caprylic acid) is the most ketogenic MCT oil; produces 4x the ketone energy of plain coconut oil
• At Bulletproof, we only use science-backed ingredients to deliver maximum benefit. For sustained energy, blend Brain Octane C8 MCT Oil into Bulletproof Coffee, or add it to soups, smoothies, and more

$26.95

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A new addition to my regimen is Bulletproof’s Brain Octane Oil. This powerful supplement is what’s known as an MCT (medium chain triglyceride), which can be used to curb your appetite, boost energy levels, or recover more quickly. The benefit that I find most appealing though is how it can be used to alleviate “brain fog” and enhance cognitive function. With a demanding schedule and an ambitious agenda that calls for ultra-efficiency, I need to be operating on all cylinders mentally and this is one supplement that delivers on its promise.

The product itself is derived from 100% pure coconut oil and a typical bottle can provide a month’s supply depending on how many tablespoons you consume in one day. For consumption, it can be taken on its own or mixed into drinks such as coffee. It is also great for those embarking on the ketogenic diet. Not only will it help stimulate ketone production, but it also curbs some of the side effects of the dreaded “keto flu”.

Liquid Protein: New Whey Liquid Protein

New Whey 42 Grams Complete Liquid Protein Supplement, Fruit Punch, 3.8 Ounce(Pack of 12)

• Contains 12 - 3.8 ounce ready-to-drink tubes
• Provides 42g of Complete Protein Matrix (Collagen, Whey and Casein Isolates)
• Fast acting, bioavailable protein tubes are caffiene free, sugar free and fat free with only 180 calories
• On the go protein – No Mix, No Mess, No Refrigeration needed
• Virtually indestructible, pocket friendly packaging can be taken anywhere

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While I do enjoy a good protein shake, to me they are not ideal for the gym. After a tough workout, your muscles need to ingest protein quickly shortly thereafter to help with recovery and growth. This is why I love the convenience of New Whey Liquid Protein. Each prepackaged tube contains 42 grams of protein making it a superior option for your gym bag. No mixing, shaking, or stirring is necessary. Instead once you pop off the cap, you can quickly down its contents and ensure smart gains.

The protein itself comes in a variety of flavors including fruit punch, grape, berry acai, and more and tastes great. It also contains no sugar, fat, or caffeine and contains only 180 calories. Coupling this powerful protein supplement with a consistent workout regimen will net you noticeable lean muscle gains in short order.

Greens Supplement: Athletic Greens

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Even though I subscribe to a healthy lifestyle and training regimen, I have to admit I’m not the world’s biggest fan of vegetables! While I do consume some every day, there are days where I don’t get a full four servings, which is the recommended amount. That’s where my preferred greens supplement comes in handy.

Athletic Greens is something that I picked up from best-selling author, Tim Ferriss. It is a complete superfood comprised of 75 active ingredients such as Grape Seed Extract, Organic Spirulina, Rhodiola, Wild Bilberries, Green Tea Extract, Cocoa, Reishi Mushroom, and much more. In fact, one serving delivers a full-day’s supply of your needed vegetables! While packed full of vitamins, it does not contain any Sugar, Yeast, Egg, Nuts, Gluten, or GMOs. That makes it the perfect supplement booster for just about anyone.

Superfuel Supplement – HVMN Ketone

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Last but not least comes my favorite! If you are looking for a turbo-charged pick-me up, HVMN Ketone will do the trick. Each shot is packed with 25 grams of pure ketone ester which your body can use for instant energy as opposed to relying on the normal carbohydrates. In fact, the manufacturers claim that their ketones are 28% more efficient than carbs alone. From my experience, I would have to agree. This is a clean-burning fuel that delivers! Noted performance expert Ben Angel agrees as detailed in his latest book, Unstoppable.

It should be noted this is not an every day supplement. HVMN Ketone is so powerful I save it for days when I have a rigorous physical challenge or need to be performing at 110% for an extended period of time. One reason for that is the sheer power. With a single shot of this, you will feel a bit like Bradley Cooper’s character from the movie Limitless. All things will seem possible as your neurons are firing and your body feels like you swallowed a power-up from a video game. The second and more practical reason is at the moment, this is one of the more pricier supplements on the market. Still, for special situations, this is one supplement that cannot be topped.

Conclusion

In conclusion, if you are looking for that performance edge, you could do a lot worse than some of these. I would be curious to hear in the comments what supplements you use and why.

“I don’t have the time.” How often have we all heard this common excuse? The truth is that we each have the same 24 hours in a given day, so why is it that some seem to be able to maximize this time, while others spin their wheels and fail to accomplish much? It’s a question worth delving into, because if you can find the answer for yourself, you open the doors of unlimited possibility. That’s where greatness awaits.

The Most Precious Commodity

Time is rightly regarded as the most previous commodity in that we all have a finite amount available to each of us. Learning to master time has probably been the most important factor in my success over the past few years. However, it hasn’t been an easy road. I’ve faced the same roadblocks that many of us do; procrastination, fear of failure, overcommitment, etc. The good news though is that it’s never too late to start making the most of the time that you have.

Learning to Terminate Excuses

One of my favorite books is Arnold Schwarzenegger’s autobiography Total Recall: My Unbelievably True Life Story. Schwarzenegger is arguably one of the most successful individuals in recent memory who has risen to the top of not one, but THREE different professions. None of that came by luck. One of the most insightful stories in the book talks about how he came to America in search of fame and fortune. While he was already a renowned bodybuilder at the time, and he was training diligently, he had even greater aspirations and he dedicated the time it would take to achieve those goals. Not only was he training 5+ hours a day in the gym to push his body to its ultimate limits, he was also working constructions jobs to make money, taking college classes to improve his English and business savvy, and taking acting workshops to further his quest to conquer Hollywood. Did he have the time? Would it have been easy to make excuses? Of course, but that’s not the way you accomplish big dreams. They take sacrifice and hard work. The point he likes to make is that there are 24 hours in a day and we all have those same hours, so really it comes down to creating a game plan for using that time as efficiently as possible.

God Given Talent?

Consider also this truism about one of the greatest Swordsman ever, Miyamoto Musashi.

This quote has always been one of the most impactful to me. A lot of time we tend to look at successful people with admiration and envy at what they have, without taking the time to consider all of the sacrifices which pay the price for that success. One of the greatest secrets to my personal achievements has been the ability to multi-task and use my time efficiently. It’s how I was able to start a successful writing career, while working a full-time job. Learning to develop this skill could be the most important factor in realizing your goals or simply dreaming about them.

Best Ways To Maximize Your Time and Productivity

So here are some handy rules to consider when trying to make the most the time in your day:

• Don’t just do something to check off a task on the list or to seem like you are staying active. Make sure you make the most of your time by striving for quality achievements or actions that build to something meaningful. You see this a lot with people in the gym. They wander aimlessly from machine to machine without a clear purpose for what they are trying to achieve in a given workout. Get focused on the important things and make those your priority each day!

• Find the best ways that you can concentrate at the task at hand. Personally, I like to have lots going on around me. When things get too quiet, I find myself getting antsy. Others tend to zero in on a task when they have no distractions. Know yourself and find the best way for you to work. Because no two of us are exactly the same, being self-aware will serve to help you get the most bang for your buck when it comes to productivity.

• Block out time in advance for the important things. At the end of the week, I make a calendar for the week ahead with all the key tasks I need to accomplish in the coming days. These are the things that Is et in stone, and everything else needs to worked around these things. Not only does this lock in the biggest items on my agenda, but it offers a visual for the free time I do have and then like a puzzle piece you can fit in other things as needed.

• Learn to say no. Personally this has been one of the most challenging rules for me to follow. As a super-achiever, I like to think that I can “have it all”. Never one to pass up a great opportunity, I tend to fall into the trap of overcommitting with the mindset that I will figure out a way to get it done. While in most cases I can, I have often fell short of my best work while working under impossible time lines. Save your time for the most meaningful tasks and make sure you give them your best effort. The results may astound you!

Don’t Let the Hourglass Slip Away

In the end, it’s pretty simple, do not wait for the time to come, or else you will be waiting for a very long time. In this day age, our lives are busier than ever and “free time” is something that eludes even the best of us. If you have a big dream or goal, make the time to do the things it takes be successful. That way, whether you succeed or fail, you can go forward with no regrets about not trying.

You may just surprise yourself with all you can accomplish when you stop making excuses why something can’t be done and instead start to focus on finding solutions to ways to make things happen. Not only will you be a lot more productive, but you will also gain confidence and an assurance that all things are possible! Then you can take these wins move on to seeking great challenges to accomplish.

I will leave you with the following motivational video that sums it up pretty well: