WorkFlow with Steve Glaveski Steve Glaveski

It’s no secret that sitting all day is damaging to your body in myriad ways.
It increases insulin resistance, putting you at risk of unhealthy weight gain, Type 2 diabetes, and heart disease.
It’s devastating to your muscles, and cervical and lumbar spine mobility.
And it can compromise your job satisfaction, energy levels, and emotional health.
But sitting gets a bad wrap.
In this video I explore the pros and cons of sitting and standing, and how to incorporate the right amount of movement into your workday.
TIMESTAMPS
00:00 Introduction and key statistics on sitting at work
0:57 How sitting damages our health and focus
1:23 Benefits of standing up at your desk
3:02 Sit and stand
3:56 Walking
5:02 Erogonomic chairs and workstations
5:40 Stretching and mobility at work
STUDIES
1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5618737/#:~:text=Our%20results%20indicated%20that%20long,and%20knees%20of%20office%20workers
2) https://pubmed.ncbi.nlm.nih.gov/28378964/
3) https://bmjopen.bmj.com/content/2/4/e000828#:~:text=Results%20The%20estimated%20gains%20in,to%20%3C2%20h%2Fday.
4) https://pubmed.ncbi.nlm.nih.gov/26444941/
5) https://academic.oup.com/biomedgerontology/article/75/1/139/5164279#:~:text=Experimental%20studies%20have%20shown%20that,also%20be%20beneficial%20(17)
6) https://healthcare.utah.edu/publicaffairs/news/2015/04/04-30-15_short_walks_offset_hazards_of_sitting_too_long.php
7) https://pubmed.ncbi.nlm.nih.gov/22889123/
PRODUCTS
1) MojoDesk standing desks: https://mojodesk.com?aff=338
2) StandDesk standing desks: https://shareasale.com/r.cfm?b=1378876&u=2813498&m=78887&urllink=&afftrack=0
3) Treadmill desk: https://amzn.to/3vBapFr
4) Ergonomic chair: https://shareasale.com/r.cfm?b=1162254&u=2813498&m=78887&urllink=&afftrack=
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FIND ME ONLINE
🌐 Find my work at steveglaveski.com, including 100 #PRODUCTIVITY HACKS ebook
🌳 LINKTREE: https://linktr.ee/steveglaveski
📚 My book and FREE CHAPTER: https://www.timerichbook.com
🎓 My online course: https://www.timerichbook.com/online-c...
🐦My Twitter: https://www.twitter.com/steveglaveski
🇱 My LinkedIn: https://www.linkedin.com/in/steveglav...
Corporate workshops: https://www.timerichbook.com/corporat...
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The WorkFlow podcast is hosted by me, Steve Glaveski. I'm the founder of innovation accelerator, Collective Campus, the author of several books and numerous Harvard Business Review articles on all things productivity, effectiveness, and high-performance at work.
My mission is to help you unlock your potential to do more great #work in far less time, whether you’re working as part of a team or flying solo, and to set you up for a richer life. You will learn how to level up your mindset, develop #leadership skills in business and in your personal life.
I run workshops, webinars, give talks, and deliver coaching for teams of all sizes - from startup to large corporate, and have done so for the likes of OzMinerals, OnRunning, Charter Hall, MetLife, Lufthansa, and numerous organizations around the world.

The shift to remote work has left us divided. Some of us want to remain remote forever, others can’t wait to get back to the office, and some are calling for a hybrid model. There are pros and cons of each, but one downside of working from home has consistently been overlooked — morning sunlight.
For millions of people around the world, their daily commute has been reduced to a short stroll from the bedroom to the study (or the kitchen table). While convenient, this can come at a significant cost to our mood, sleep, and focus.
Sunlight has long been vilified for the deleterious effects of over-exposure, and while we must indeed be sun-smart, the WHO found that ultraviolet rays (UVR) account for only 0.1% of the total global burden of disease.
Direct-sunlight exposure (as opposed to indirect sunlight exposure through a window) plays a number of critical and foundational roles when it comes to optimizing our health and mental performance.
In this video, I explore five benefits of sunlight, and how to get more of the sun's vitamin-D boosting goodness into your day.
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TIMESTAMPS
00:00 Introduction
01:35 Vitamin D deficiency, immunity, and COVID-19 hospitalizations
02:46 How sunlight regulates mood and emotions
3:26 How sunlight improves cognitive function and focus
4:33 How natural light improves job satisfaction
5:27 How sunlight and Vitamin D improve sleep
SHOW NOTES
1)Source article: https://glaveski.medium.com/how-direct-sunlight-exposure-improves-your-focus-mood-and-creativity-5380bade0529
2) WHO research: http://who/
3) Vitamin D epidemic: https://academic.oup.com/jn/article/135/11/2739S/4669900#:~:text=Vitamin%20D%20deficiency%20is%20now,for%20both%20children%20and%20adults.
4) COVID-19 and vitamin D research: https://www.healthline.com/health-news/new-study-found-80-percent-of-covid-19-patients-were-vitamin-d-deficient
5) UVR and endorphins: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/
6) Light therapy research: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6751071/
7) BDNF and sunlight research: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3487856/
8) Sunlight and alertness research: https://pubmed.ncbi.nlm.nih.gov/3666056/
9) Sunlight and cognitive impairment research: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2728098/
10) Natural elements and job satisfaction research: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4877070/
11) Vitamin D and sleep disorders: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213953/
PRODUCTS
Vitamin D lamp: https://www.amazon.com/s?k=vitamin+d&ref=nb_sb_noss&_encoding=UTF8&tag=glaveski-20&linkCode=ur2&linkId=2f9c49394bad861f2a015b9a5820ec7b&camp=1789&creative=9325
Vitamin D supplements: https://www.amazon.com/s?k=vitamin+d&ref=nb_sb_noss&_encoding=UTF8&tag=glaveski-20&linkCode=ur2&linkId=2f9c49394bad861f2a015b9a5820ec7b&camp=1789&creative=9325

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FIND ME ONLINE
🌐 Find my work at steveglaveski.com, including 100 #PRODUCTIVITY HACKS ebook
📚 My book and FREE CHAPTER: https://www.timerichbook.com
🎓 My online course: https://www.timerichbook.com/online-c
...
🐦My Twitter: https://www.twitter.com/steveglaveski
🇱 My LinkedIn: https://www.linkedin.com/in/steveglav
...
Corporate workshops: https://www.timerichbook.com/corporat
...
➖➖➖
The WorkFlow podcast is hosted by me, Steve Glaveski. I'm the founder of innovation accelerator, Collective Campus, the author of several books and numerous Harvard Business Review articles on all things productivity, effectiveness, and high-performance at work.
My mission is to help you unlock your potential to do more great #work in far less time, whether you’re working as part of a team or flying solo, and to set you up for a richer life. You will learn how to level up your mindset, develop #leadership skills in business and in your personal life.
I run workshops, webinars, give talks, and deliver coaching for teams of all sizes - from startup to large corporate, and ha

For years now we’ve heard people extol the virtues of getting up at 5am.
Whether it’s books like Hal Elrod’s miracle morning, Robin Sharma’s 5am club, or Dan Luca’s the 5am revolution, or whether it’s influencers like former navy seal Jocko Willink religiously posting a photo of his wristwatch to Instagram when he wakes up at 4:30am each day.
But does the early bird really get the worm?
Or is the game just hacked in their favor?
In this video, I explore how we're all different, how you can determine your preferred sleeping pattern, and set your day up for success.
Don't forget to subscribe if you like what you see.
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TIMESTAMPS
00:00 Introduction and Famous Early Birds
02:12 Preferred sleeping patterns (chronotypes)
03:40 The Solutions to Zoom Fatigue
05:35 Famous Night Owls
06:40 Determine Your Preferred Sleeping Patterns with the MEQ Test
REMOTE WORKING PLAYBOOK DOWNLOAD
Download Link: https://steveglaveski.com/downloads
SHOW NOTES
1) https://www.ncbi.nlm.nih.gov/pmc/arti...
2) https://www.cbsnews.com/news/night-ow...
3) https://carolynschur.com/percentage-o...
4) MEQ Test: https://chronotype-self-test.info/ind...
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FIND ME ONLINE
🌐 Find my work at steveglaveski.com, including 100 #PRODUCTIVITY HACKS ebook
📚 My book and FREE CHAPTER: https://www.timerichbook.com
🎓 My online course: https://www.timerichbook.com/online-c ...
🐦My Twitter: https://www.twitter.com/steveglaveski
🇱 My LinkedIn: https://www.linkedin.com/in/steveglav ...
Corporate workshops: https://www.timerichbook.com/corporat ...
➖➖➖
The WorkFlow podcast is hosted by me, Steve Glaveski. I'm the founder of innovation accelerator, Collective Campus, the author of several books and numerous Harvard Business Review articles on all things productivity, effectiveness, and high-performance at work.
My mission is to help you unlock your potential to do more great #work in far less time, whether you’re working as part of a team or flying solo, and to set you up for a richer life. You will learn how to level up your mindset, develop #leadership skills in business and in your personal life.
I run workshops, webinars, give talks, and deliver coaching for teams of all sizes - from startup to large corporate, and have done so for the like of OzMinerals, OnRunning, Charter Hall, MetLife, Lufthansa, and numerous organizations around the world.

If you give yourself two weeks to complete a task, it will take you...about two weeks.
But what if you gave yourself two days to complete that same task. How long do you think it would take you to get it done?
This question lies at the heart of Parkinson’s Law, a phenomenon first observed by British naval historian, Cyril Parkinson, in an Economist article back in 1955.
He argued that work expands to fill the time available for completion.
In this video, I’ll explore how Parkinson’s Law helps us get more done in less time, and how to use it without compromising the quality of your work.
TIMESTAMPS
00:00 Introduction
2:01 Tight deadlines, the flow state, and Ben Mezrich
03:38 Finishing kicks and Alex Hutchinson
5:20 Balancing speed with quality
6:08 Diminishing returns
6:53 Definition of done
SHOW NOTES
1) Finishing kick study: https://pubmed.ncbi.nlm.nih.gov/33300...
2) Future Squared podcast: https://www.youtube.com/channel/UC63t...
3) Parkinsons Law in The Economist: https://www.economist.com/news/1955/1...
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FIND ME ONLINE
🌐 Find my work at steveglaveski.com, including 100 #PRODUCTIVITY HACKS ebook
🌳 LINKTREE: https://linktr.ee/steveglaveski
📚 My book and FREE CHAPTER: https://www.timerichbook.com
🎓 My online course: https://www.timerichbook.com/online-c...
🐦My Twitter: https://www.twitter.com/steveglaveski
🇱 My LinkedIn: https://www.linkedin.com/in/steveglav...
Corporate workshops: https://www.timerichbook.com/corporat...
➖➖➖
The WorkFlow podcast is hosted by me, Steve Glaveski. I'm the founder of innovation accelerator, Collective Campus, the author of several books and numerous Harvard Business Review articles on all things productivity, effectiveness, and high-performance at work.
My mission is to help you unlock your potential to do more great #work in far less time, whether you’re working as part of a team or flying solo, and to set you up for a richer life. You will learn how to level up your mindset, develop #leadership skills in business and in your personal life.
I run workshops, webinars, give talks, and deliver coaching for teams of all sizes - from startup to large corporate, and have done so for the like of OzMinerals, OnRunning, Charter Hall, MetLife, Lufthansa, and numerous organizations around the world.
#parkinsonslaw #diminishingreturns

More than 50% of people across the world experience workplace stress, and the prevalence of stress is much higher in the United States.
This has been exacerbated by COVID-19 and its related stressors, with a meta-analysis published in Nature finding that there has been a dramatic rise in the prevalence of mental health problems globally.
The report finds that almost 1 in 3 adults are suffering from depression and 1 in 4 from anxiety.
This can create all sorts of problems in our lives, not least our ability to focus at work.
In this video, I explore how breathing helps to quickly allay us of state anxiety, free up attentional resources, and help us get stuff done.
I'll explore research from Andrew Huberman and his team at Stanford's Huberman Lab - part of the Stanford School of Medicine.
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TIMESTAMPS
00:00 The state of workplace #stress
01:47 How stress compromises our focus
03:19 How breathing counters #anxiety and stress
4:32 #AndrewHuberman's physiological sigh
DOWNLOAD 100 Productivity Hacks ebook: https://www.steveglaveski.com/downloads
COMPANION ARTICLE https://www.steveglaveski.com/blog/how-to-beat-state-anxiety-in-20-seconds-and-get-focused
STUDIES
1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137615/
2) https://www.nature.com/articles/s41598-021-89700-8
STANFORD HUBERMAN LAB
https://hubermanlab.stanford.edu/
MENTAL HEALTH RESOURCES
https://www.betterhelp.com
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FIND ME ONLINE
🌐 Find my work at steveglaveski.com, including 100 #productivity HACKS ebook 📚 My book and FREE CHAPTER: https://www.timerichbook.com
🎓 My online course: https://www.timerichbook.com/online-c ...
🐦My Twitter: https://www.twitter.com/steveglaveski
🇱 My LinkedIn: https://www.linkedin.com/in/steveglav ...
Corporate workshops: https://www.timerichbook.com/corporat ...
➖➖➖
WorkFlow is hosted by me, Steve Glaveski. I'm the founder of innovation accelerator, Collective Campus, the author of several books and numerous Harvard Business Review articles on all things productivity, effectiveness, and high-performance at work.
My mission is to help you unlock your potential to do more great #work in far less time, whether you’re working as part of a team or flying solo, and to set you up for a richer life. You will learn how to level up your mindset, develop #leadership skills in business and in your personal life.
I run workshops, webinars, give talks, and deliver coaching for teams of all sizes - from startup to large corporate, and have done so for the like of OzMinerals, OnRunning, Charter Hall, MetLife, Lufthansa, and numerous organizations around the world.

We waste so much time, energy, and money pursuing the wrong things, and over-analyzing.
In this video, you'll learn how to beat jumping to conclusions and analysis paralysis, and spend more time and money on things that work.
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TIMESTAMPS
00:00 Intro
01:50 Jumping to Conclusions
02:05 Analysis Paralysis
03:57 Define Assumptions
5:36 Test Assumptions
COMPANION ARTICLE https://www.steveglaveski.com/blog/the-optimism-bias-dont-let-it-kill-you
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FIND ME ONLINE
🌐 Find my work at steveglaveski.com, including 100 PRODUCTIVITY HACKS ebook
📚 My book and FREE CHAPTER: https://www.timerichbook.com
🎓 My online course: https://www.timerichbook.com/online-c ...
🐦My Twitter: https://www.twitter.com/steveglaveski
🇱 My LinkedIn: https://www.linkedin.com/in/steveglav ...
Corporate workshops: https://www.timerichbook.com/corporat ...
➖➖➖
The WorkFlow podcast is hosted by me, Steve Glaveski. I'm the founder of innovation accelerator, Collective Campus, the author of several books and numerous Harvard Business Review articles on all things productivity, effectiveness, and high-performance at work.
My mission is to help you unlock your potential to do more great work in far less time, whether you’re working as part of a team or flying solo, and to set you up for a richer life. You will learn how to level up your mindset, develop leadership skills in business and in your personal life.
I run workshops, webinars, give talks, and deliver coaching for teams of all sizes - from startup to large corporate, and have done so for the likes of OzMinerals, OnRunning, Charter Hall, MetLife, Lufthansa, and numerous organizations around the world.
#analysisparalysis #jumpingtoconclusions #testyouridea