Movement energizes us and makes us more productive and efficient, and yet most knowledge workers spend eight hours or more sitting at a desk every day. Zack Arnold sits at a desk too, but he’s become an expert in building habits of movement into his daily life. On this episode, we talk about little tweaks to get more movement while at work, which will increase your productivity.

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Cheat Sheet

How sitting all day is killing your productivity (and how regular movement during the workday can actually make you more creative)

Why movement is vital for having energy

The number of steps you need every day to maintain good energy (it's probably more than you think)

The difference between movement and exercise

How to quantify your activity and track your progress

The productivity benefits from making your office setup inefficient by forcing you to move more

How to effectively implement a time blocking habit (especially if you've failed at this before)

Breathing exercises you can do right now to increase productivity

A sneak preview of Zack Arnold's content in the Asian Efficiency Dojo

Links

Optimize Yourself (use promo code ASIAN to save 25%)

AE Dojo

Fitness in Post podcast

Fitness in Post Ep31: Managing Stress with Heart Rate Variability

Go Far movie

TPS17: Fitness w/ Zack Arnold

TPS41: Go Far w/ Zack Arnold

TPS23: Optimization, Automation, and Outsourcing with Ari Meisel

BJ Fogg

Atul Gawande's TED Talk

Book, tool, ritual

Book: The Checklist Manifesto | The Art of Less Doing

Tool: Trello | FitBit | Heart-Rate Variability monitor

Ritual: Knockout 60 seconds of pushups while you are waiting for your water to warmup for your shower in the morning.

Connect with Zack Arnold

@EmpireEditor

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