The Productive Woman Laura McClellan

In this latest episode of our recurring Productive Reading series, we look at Cal Newport's latest book, Slow Productivity.







 



Slow productivity - a more humane and sustainable approach to getting things done



In the past, we’ve talked about the lessons and key takeaways I found in books about productivity-related topics that I’ve found helpful and thought-provoking, including books by authors like Gary Keller, Charles Duhigg, Brené Brown, Courtney Carver, Jeff Sanders, James Clear, Michael Hyatt, Maura Nevel Thomas, Joshua Becker, Greg McKeown, Cal Newport, Dominique Sachse, Laura Vanderkam, Nir Eyal, Dr. Anna Lembke, and most recently a fascinating book called Switch Craft, by Elaine Fox, Ph.D. This time I’m sharing some of my most important takeaways from Slow Productivity, by Cal Newport. Quotes below are from the book



Who is Cal Newport? 



The book cover flap copy says:



“Cal Newport is a professor of computer science at Georgetown University, where he is also a founding member of the Center for Digital Ethics. In addition to his academic work, Newport is a New York Times bestselling author who writes for the general audience about the intersection of technology, productivity, and culture. His books have sold millions of copies and been translated into over forty languages. He is also a frequent contributor to The New Yorker and hosts the popular Deep Questions podcast. Newport lives with his wife and three sons in Takoma Park, Maryland.”



Why did I read this book?  



I’ve read other books by Cal Newport and featured his prior book, Digital Minimalism, in an earlier Productive Reading episode, TPW366. In the last couple of years, I’ve been thinking and reading a lot about the ever-increasing pace of life and the stress and pressures many of us feel about being productive, so when I saw the announcement of this book’s release I pre-ordered it immediately.



The book is subtitled: The Lost Art of Accomplishment Without Burnout



Newport says that our current definition of productivity--especially as it applies to knowledge workers--is “broken.” The book is aimed at redefining productivity for knowledge workers. Knowledge work is defined as “The economic activity in which knowledge is transformed into an artifact with market value through the application of cognitive effort.” 



This includes office workers like computer programmers, accountants, and so on, as well as lawyers, artists, business owners and executives, marketing professionals, educators, and research scientists.  



“The knowledge sector emerged as a major force in the mid-twentieth century . . . the old notions of productivity that worked so well in farming and manufacturing didn’t seem to apply to this new style of cognitive work.”  



As a result, uncertainty about how to measure productivity led to “using visible activity as a crude proxy for actual productivity.” What that looks like, he says, is “If you can see me in my office--or, if I’m remote, see my email replies and chat messages arriving regularly--then, at the very least, you know I’m doing something.” In other words, the more I’m doing, the more evidence there is that I’m doing something, so busyness became the proxy for productivity. This is what he calls pseudo-productivity. His goal:



“My goal is to offer a more humane and sustainable way to integrate professional efforts into a life well lived. To embrace slow productivity, in other words, to reorient your work to be a source of meaning instead of overwhelm,

Stress is something we can expect these days in our hectic lives. But there are ways to manage it without letting it interfere with our productivity or our health.







Stress is a part of life but it can be managed in a healthy way



Stress is a fact of life for most of us. As Dr. Karen Swartz notes in a talk posted on the Johns Hopkins Medicine YouTube channel, “stress is universal,” and even good things cause stress. Whatever its source, though, stress has a direct impact on our emotional and physical health, and of course on our ability to be as productive as we want to be. Thus understanding what stress is, what causes it, what effects it has, and--most important--what we can do about it is crucial to our ability to make a meaningfully productive life.



What is stress? 



Put simply, stress is our body’s response to events that occur in our lives. 



What are some of the sources of stress in women? 



Results of a 2023 survey by the American Psychological Association include reports by women of the following sources of stress: health and finances at the top of the list; family responsibilities and relationships are reported as “key stressors”; career responsibilities and job insecurity; 



What are the symptoms of stress in women? 



According to an article on Healthline, “Women may experience stress differently from men due to a combination of biological, psychological, and sociocultural factors. Hormonal fluctuations, social and cultural roles, and biological vulnerabilities can influence these responses.” 



Another article cites a 2023 survey by the American Psychological Association that found that “women tend to report higher levels of stress and experience more physical and emotional symptoms than men.” The APA website includes an article that notes “some research suggests women are more likely to internalize stress—leading more readily to both physical and mental disorders—while men tend to externalize it in the form of aggression or impulsivity.” 



Chronic stress can result in a multitude of symptoms in women, including emotional, cognitive, and physical symptoms. Those symptoms can include:



Emotional symptoms can include: 





* irritability and mood swings 

* anxiety or worry 

* depression 

* feeling overwhelmed or helpless 

* decreased interest in activities 

* decreased libido 





Physical symptoms can include: 





* headaches or migraine 

* difficulty sleeping 

* fatigue 

* changes in appetite, such as eating in excess or loss of appetite 

* muscle tension 

* back pain 

* weakened immune system 

* increased blood pressure 

* heart problems 

* digestive issues, such as stomach aches or nausea 

* menstrual irregularities or changes 

* skin issues, such as acne or rashes 





Examples of cognitive symptoms include: 





* difficulty making decisions 

* forgetfulness or brain fog 

* racing thoughts 

* difficulty focusing or staying on task





What impact does it have on our productivity? 

This week's episode features my conversation with Andrea Nakayama, Functional Medicine Nutritionist and founder of Functional Nutrition Alliance, talking about new ways to look at our health and nutrition while improving our productivity.







What we put into our bodies and how it makes us feel (good or bad) can directly impact our productivity



I'm excited to share with you my conversation with functional nutritionist, educator, speaker, podcast host, and founder of the Functional Nutrition Alliance,  Andrea Nakayama as part of our Productive Living series.



Who is Andrea?



Andrea is an internationally known Functional Medicine Nutritionist, educator, speaker, and founder of Functional Nutrition Alliance, and host and producer of the award-winning 15-Minute Matrix podcast. Andrea is leading a movement to transform the health industry into a system that works, empowering patients and practitioners alike with the systems and tools of Functional Nutrition.



How Andrea got started



Over two decades ago, in April of 2000, Andrea’s husband was diagnosed with a brain tumor and given 6 months to live while she was pregnant with their first and only child. In response, she doubled down on an area she was passionate about – nutrition – in an attempt to extend his lifespan beyond his 30s. They made it over two years before he passed, and in the wake of his death, she discovered that she had developed Hashimoto’s. The transition from caregiver to patient allowed her to see how the healthcare industry lacked the resources and empathy to serve people who have unclear diagnoses or who are terminal.  Andrea realized this was her new calling. She put herself back through school, changed her career, and began to address the gaps she identified through her experience. She has since discovered even more gaps.



Andrea is based in Oregon, where she trains other coaches, clinicians, and aspiring functional nutrition counselors in the science and art of functional nutrition practice. This is a training Andrea has designed over the past 12 years when she discovered she was having more success in practice with those with chronic illnesses than other providers. This 10-month in-depth, highly curated course is the primary function of her work. Andrea also does a lot of personal writing on her blog, evolving the work of functional nutrition.



A typical day for Andrea



Andrea's days evolve more around her purpose rather than a checklist of things to be completed each day. She feels that her purpose is what drives her and produces the most results. Her days always include making time for herself. She is an empty nester but does have a partner, but they live separately. She has her home to herself but still makes sure to make time for what's important to her, whether that's walking, hiking, or going to a dance class. These activities feed other parts of her so she can show up for her other to-do's. Andrea has learned that she has to stack things in little amounts. If she tries to do something too big, she will fail herself. She gives herself grace and stacks small activities each morning. She likes to stretch, meditate, and set her intentions for each day. These activities take 5-20 minutes max or an hour in total.



Andrea has a gratitude practice which includes her body, mind, business, and creativity. She offers gratitude for her son, her late husband, her current partner, family, friends, and the other loves of her life. These morning moments of gratitude allow her to reset and surrender to her day.



What is functional medicine nutrition?



Functional medicine has three primary tenets:





* the provider and patient work in a therapeutic partnership

* looking for root causes; why is this happening rather than how can it be fixed?

We often set ourselves up for disappointment because we aren't clear on our expectations of others, or even ourselves. In this episode we’re talking about managing expectations to create a more productive and lower-stress life. 







Managing expectations is important for increased productivity and reduced stress



In any area of life--work, relationships, etc.--the disparity between expectations and reality can lead to disappointment, frustration, anxiety, and discouragement. Managing expectations—both your own and those of others—is crucial for maintaining healthy relationships and personal well-being. Let's talk about some practical ways to manage expectations effectively.



What are expectations?



“Our beliefs or assumptions about the future.” [How to manage the expectations vs reality trap in 6 steps]  



One article notes the difference between “agreed-upon criteria for behavior or performance” and expectations, which she says are not agreed upon between people, but simply “beliefs that a certain outcome or event will happen . . . purely conjecture about what the future might hold, based upon strongly held assumptions.” 



Expectations matter because they “can influence our perception of events, people, and even ourselves. These beliefs shape our perspective, guiding our actions and reactions. From personal relationships to career aspirations, expectations play a pivotal role in how we navigate our daily lives.” [How to manage the expectations vs reality trap in 6 steps] 



Expectations are formed based on past experiences, social influences, internal (often unspoken and maybe even subconscious) desires, and information and knowledge we obtain from various sources. 



When reality doesn’t measure up to expectation, the gap can (and usually does) lead to disappointment, frustration, and discouragement, both internally and in professional and personal relationships. In the early years of our marriage, a lot of disappointment and conflict arose from expectations we had of each other and the relationship--often expectations that weren’t communicated or even consciously recognized. Life became so much better when we were able to think through, then talk through, those expectations, figure out which ones were realistic and which weren’t, and reach agreement about how things would work between us.  



One psychologist says “we want to have realistic expectations, because accurate expectations are useful for making good choices.” 



What does it mean to manage expectations? 



One dictionary I looked at said it means to “seek to prevent disappointment by establishing in advance what can realistically be achieved or delivered by a project, undertaking, course of action, etc.” 



An article posted on the National Institutes of Health National Library of Medicine says “Managing expectations means communicating so that all involved have a clear understanding of what to expect--and when to expect it. It also requires keeping communications open.” 



So the question, then, is how we can manage expectations in such a way as to make sure ours (and those of others) are accurate and can form the basis of good decisions and a happy and productive life....

Self-reflection is always time well spent, especially if it's helping us grow as an individual. In this episode we’re talking about questions we can ask ourselves to help us create a life that matters.







Defining who you are as a person and how you want to live is the key to making a life that matters



I used to own horses. Several years ago I had a young horse in training with a trainer who required, as part of his training regime, that the owner come to his facility at least once a week for a lesson with that horse in training. During my weekly lessons, he shared various concepts behind his training philosophy. One of those concepts was four key questions he asked himself before every session with a horse or its owner, questions that helped guide him in structuring the session. The first question, he said, is “What do you want?” As he explained it, without knowing the answer to that question, you’d be wasting your time in the session. Without a destination in mind, you won’t actually get anywhere. 



That question has stuck with me because of its relevance to life in general. One key element of making a life that matters is awareness: knowing who you are, what’s important to you, and what you want your life to look like. Knowing what you want is key. 



This awareness requires time and attention to our thoughts--something that can be hard to come by when our daily lives are full--even when they’re full of good things! Taking--making--time for self-reflection must be intentional. 



With all that in mind, I started thinking about questions that can help us evaluate and shape our lives in meaningful ways. These questions can serve as a guide to explore personal aspirations, confront limitations, and carve out a path that aligns closely with your innermost values and desires.



Section 1: Understanding Yourself



Question 1: What are my core values and how do they shape my choices?



Understanding your values helps align your actions with what is genuinely important to you. Values are “a set of beliefs or opinions that influence how you live your life.” [6 Steps to Discover Your Core Values] 



Values “inform your behaviors and understanding of right and wrong. They help shape how you think, act, and feel. And ultimately, your values help you find happiness and purpose in life.” [20 personal values examples to help you find your own] 



The same article goes on to say:





“Understanding your own values is a fundamental part of self-awareness and getting to know yourself as a human being. With a better understanding of your values, you can develop more empathy. You might show better emotional regulation. And you might improve your communication skills. But identifying your values is difficult. It requires deep self-reflection and self-honesty — both of which take hard work.” 





This article suggests 20 examples of core values people might hold.



“The closer your decisions each day align with the big-picture view of what’s most important to you, the more likely you are to create the future you want for yourself!” [5 Steps to Define Your Core Values: A Compass for Navigating Life’s Decisions]



This article suggests 5 steps to defi...

This week's episode features my conversation with Tamara Dias, certified financial social worker, adult learning specialist, non-profit executive director, and founder of Good Soil, talking about how financial wellness can contribute to living a life that matters.







Financial wellness and productivity go hand in hand when making a life that matters



I'm excited to share with you my conversation with certified financial social worker, adult learning specialist, and non-profit executive director Tamara Dias as part of our Productive Living series.



Who is Tamara?



Tamara is a former middle school teacher turned school principal. Her career then shifted towards being a certified financial social worker and an adult learning specialist who has twice been recognized as one of the nation's top leaders by Forbes Magazine. Her goal is to support people as they build wealth and to help them better understand money and how it works. She strives, as a former teacher, to bring that "teacher's heart" to everything she does. Tamara is also a runner who's training for her first marathon this Fall and a self-professed Peloton addict. She and her husband have been married for 7 years and live in Virginia.



How Tamara got started



Tamara began her career as a middle school teacher, soon transitioning into the principal. From there, she began to move her career toward helping others achieve financial wellness and health. She also founded her business Good Soil, which educates people on financial health.



A typical day for Tamara



Tamara's days typically start out with some kind of quiet time with her waking up early and sitting with her tea or coffee, her Bible, and a journal. She prays and uses this time to focus herself before her busy day begins.



From there, Tamara heads to her home gym and gets a good workout in on her treadmill, which motivates her to begin her day. She tries to give herself a challenging workout to fuel her body and build energy for the day. She then showers, gets dressed, and begins mapping out her tasks.



Her work days are usually filled with direct work, Zoom calls, and meetings. Tamara works from home the majority of the time but if she gets antsy, she will use a co-working space. She is always sure to take a minimum of a 30-minute lunch break each day with no work distractions. Tamara is not a fan of working lunches and feels this break in the day is really important, especially because she works from home. Her break is usually taken between 12:00-1:00.



Around 5:00 p.m., Tamara tries to end her work day and transition to her after-work activities.



Tamara is unapologetic about the time she takes for herself during the day, including her morning quiet time, her lunch break, and when she tries to end her work day. This is how she structures her days and makes time for what is important, including herself.



Tamara's tips for working from home



Tamara suggests you have a separate working space from your living space. It doesn't have to be a separate room or large area, but just somewhere that is solely for work purposes. She has found that when working from home, it can be easy to not set boundaries between your work life and home life. This boundary is important, though, so your home continues to be a safe and restful space for you.



She also suggests that you make it a point to leave your home and get outside daily. Tamara has a co-working space she uses once a week or so. Get outside to take a walk and see other people, if only for a few minutes. These breaks can help you to clear your mind and be more focused throughout the day



Productivity tools Tamara recommends



Tamara juggles a lot of tasks throughout her day, between being a business owner and a non-profit executive.