Today I am excited to talk to John Zeratsky, the best-selling author of the books Sprint and Make Time. After 15 years as a designer for technology companies such as Google Ventures and YouTube, John and his wife decided to quit their jobs and travel through Central America for 18 months. With those experiences, John now focuses on speaking and writing about making time for what matters.

There`s hundreds of defaults in our environment that influence our behavior in suboptimal ways. Think of your phone constantly ringing or your browser sending you email notifications. By raising awareness to these defaults and then changing them, we can take control of our time and attention again.

Living a disciplined life is more about the right processes, habits, and environments than having massive levels of willpower

If you want to wake up earlier, you need to be realistic about when you need to sleep

Make Time: 4 Step process:

1) Define your daily highlight (doesn`t need to be work)

2) Lazer your focus and get rid of distractions

Busy Bandwagon and Infinity Pools

How to deal with email

Switching cost: Why it`s most effective to focus on one thing at a time

3) Energize your body and mind throughout the day

Cental Park Your Plate: start with salad first

importance of rest and recovery on ability to perform

4) Reflect, adjust, and keep experimenting

What was your highlight?

Did you make time for it?

How were your energy levels?

Which strategies did you employ and did they work?