If you complain that you don't have time every day, you may have these bad habits.

Have you achieved your work and life goals last year? There is no time, the task is heavy, I am too busy. It's all not an excuse.

What makes you inefficient are bad habits that you may not even notice. From today on, let's get rid of these bad habits.

01

Press the alarm clock

It might feel as though pressing the snooze button in the morning gives you a little bit of extra rest to start your day, but the truth is that it does more harm than good.

You may think that pressing the alarm clock in the morning will give you a little more rest before you get up, but it will do more harm than good.

That "s because when you wake up, your endocrine system begins to release alertness hormones to get you ready for the day. By going back to sleep, you" re slowing down this process. Plus, nine minutes doesn "t give your body time to get the restorative, deep sleep it needs.

This is because after waking up, the body's endocrine system begins to secrete awakening hormones to awaken the body. Getting back to sleep slows down the process. In addition, nine minutes is not enough time to get into a refreshing deep sleep.

02

Sacrifice sleep for work

As Arianna Huffington discusses in her sleep manifesto, "The Sleep Revolution," a good night "s sleep has the power to increase productivity and happiness, lead to smarter decision-making, and unlock bigger ideas.

As Arianne Huffington said in her Sleep Manifesto, the Sleep Revolution, "getting a good night's sleep increases productivity, increases happiness, and allows you to make wiser decisions and come up with better ideas."

The trick to getting enough sleep is planning ahead and powering down at a reasonable time.

The trick to getting enough sleep is to plan ahead and turn off the lights at the right time.

03

Put your cell phone by the bed.

Another key to getting better sleep is not letting outside influencers impair your sleep.

Another key factor in getting a good night's sleep is not to be affected by external things.

The LED screens of our smartphones, tablets, and laptops, for example, give off what is called blue light, which studies have shown can damage vision and suppress production of melatonin, a hormone that helps regulate the sleep cycle.

The screens of smartphones, tablets and laptops, for example, emit blue light, which studies have shown impairs vision and inhibits melatonin production. Melatonin helps regulate the sleep cycle.

Research also suggests that people with lower melatonin levels are more prone to be depressed.

The researchers also said that people with low melatonin levels were more likely to be depressed.

04

No breakfast.

As Lisa DeFazio, a healthy-lifestyle expert and registered dietitian, tells Business Insider, breakfast is the most important meal of the day.

Lisa de Fascio, a healthy lifestyle expert and registered dietitian, told Business Insider that breakfast is the most important meal of the day.

By the time you wake up, you likely haven "t eaten for 10 or 12 hours, which is where breakfast got its name-it means" breaking the fast, "DeFazio said.

When you wake up in the morning, you haven't eaten for 10 to 12 hours, which is the origin of the name "breakfast", which means "break fasting".

Your first meal of the day is what kick-starts your metabolism and replenishes blood-sugar levels so you can focus and be productive throughout the day. When blood sugar levels are low, DeFazio says, it "s much harder to focus and you" re more likely to feel tired, irritable, and impatient.

Breakfast starts your metabolism throughout the day, replenishes your blood sugar levels, and allows you to concentrate and stay productive throughout the day. When blood sugar levels are low, people find it difficult to concentrate and are more likely to feel tired, irritable and impatient, de Fascio said.

05

Put off the most important work

People often start off their day by completing easy tasks to get themselves rolling, and leave their more difficult work for later. This is a bad idea, and one that frequently leads to the important work not getting done at all.

At the beginning of the day, people always pick simple things to finish, get themselves into a state, and put off the hard work. This is not a good idea and often leads to more important work to be done.

As researchers have found, people have a limited amount of willpower that decreases throughout the day, so it "s best to get your hardest, most important tasks done at the beginning of the day.

Researchers have found that people's willpower during the day is limited and gradually depleted. So it's best to do the most difficult and important work at the beginning of the day.

06

Eat junk food for lunch

Maintaining energy levels requires eating a balanced lunch.

In order to keep your body full of energy, your lunch should be nutritionally balanced.

High-fat, high-sugar lunches make us sleepy and have low energy by 3 pm, DeFazio says, so it "s important to go heavy on the protein and healthy fats and easy on the carbs when choosing what you eat for lunch.

A high-fat, high-sugar lunch makes you sleepy, and by 3pm you are out of spirits. So when choosing lunch, eat more protein and healthy fats and control your carbohydrate intake, de Fascio says.

Luckily, plenty of fast-food chains offer healthy meal options that won "t make you pass out at your desk.

Fortunately, many fast food chains offer healthy lunches so that you don't nap at the table.

07

I can't distinguish between primary and secondary.

Some people think having lots of goals is the best way to ensure success-if one idea fails, at least there are plenty more in reserve to turn to. Unfortunately, this sort of wavering can be extremely unproductive.

Some people think that setting more goals is the best way to ensure success, and if an idea doesn't come true, at least there are plenty of spare ways to do it. Unfortunately, this kind of wobble is the most inefficient.

Warren Buffett has the perfect antidote. He saw that his personal pilot was not accomplishing his life goals, so Buffett asked him to make a list of 25 things he wanted to get done before he died. But rather than advising him to take little steps toward completing every one of them, Buffett told the pilot to pick five things he thought were most important and ignore the rest.

Warren Buffett has the best solution to this. He found that his private pilot had not achieved his goal in life, so he asked him to make a list of 25 things he wanted to accomplish before he died. Instead of advising him to work hard to achieve each small goal, Buffett told him to pick the five things he thought were the most important and leave the others alone.

08

Do not exercise

Studies have shown that morning and afternoon workouts can increase a person "s amount and quality of sleep-one study found that exercise adds around 45 minutes of extra sleep-and better sleep leads to a more productive day.

The study found that early morning and afternoon exercise can increase the length of sleep and improve the quality of sleep. Exercise can make people sleep an extra 45 minutes, a study has found. Sleep better and be more efficient.

09

Do several things at the same time

While many people believe they "re great at doing two things at once, scientific research has found that only about 2% of the population is capable of effectively multitasking.

Although many people think they can do two things at once, scientific research has found that only about 2% of people can effectively do several things at once.

For the rest of us, multitasking is a bad habit that decreases our attention spans and makes us less productive in the long run.

For most of the rest, doing several things at once is a bad habit that reduces the duration of our attention and leads to inefficiency in the long run.

ten

Perfectionism

More often than laziness, the root of procrastination is the fear of not doing a good job.

The root cause of procrastination is usually not laziness, but worry about not being able to do well.

The only way to overcome procrastination is to abandon perfectionism and not fuss over details as you move forward. Pretending the task doesn "t matter and that it" s OK to mess up could help you get started faster.

The only way to overcome procrastination is to give up the idea of perfectionism and not to worry about the details. Pretend that the task is not important, and it doesn't matter if you screw it up. It can help you get started as soon as possible.

eleven

Over-planning

Many ambitious and organized people try to maximize their productivity by meticulously planning out every hour of their day. Unfortunately, things don "t always go as planned, and a sick child or unexpected assignment can throw a wrench into a person" s entire day.

Many ambitious and organized people maximize efficiency by carefully planning each hour. Unfortunately, things don't always go according to plan. Children's sick and unexpected tasks can ruin the whole day.

Instead, you might want to try planning just four or five hours of real work each day. That way, you can be flexible later on.

In fact, you can plan four or five hours of work a day, so that your time will be very flexible later on.

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