THE ULTIMATE
GUIDE
The Benefits
Of Drinking
Coffee Then
Napping
TO DOUBLING YOUR
PRODUCTIVITY Snack Like
A Pro
IN 30 DAYS
Science Backed
Methods To
Boost
Productivity
Learn The
Seinfeld
Technique
THE ULTIMATE GUIDE TO DOUBLE
YOUR PRODUCTIVITY IN 30 DAYS
PUBLISHED BY:
WORLDWIDE ENGINEERING
MONTREAL, CANADA, H3H0A8
COPYRIGHT
WORLDWIDE ENGINEERING ALL
RIGHTS RESERVED
May be shared with copyright
and credit left intact.
THE ULTIMATE GUIDE TO DOUBLE
YOUR PRODUCTIVITY IN 30 DAYS
You're amazing
How dare you waste it?
You have the power to create change. To impact
the world.
How dare you underestimate your capacities.
How dare you waste your potential being
unproductive. Just because you're spreading
yourself too thin. Running against the clock.
Dealing with too many things on your agenda.
The lesson is simple. You're capable of a lot.
Seize this opportunity.
Read this again if you need to.
THE ULTIMATE GUIDE TO DOUBLE
YOUR PRODUCTIVITY IN 30 DAYS
WRITTEN BY LEON ABBOUD
Hey reader! I'm Leon, Building Engineering
student and founder of Worldwide Engineering.
I've written this ebook to help you get more
things done.
In here, you will find practical steps and
techniques I use to unlock peak productivity.
If used right, those science-backed techniques
will help you become a productivity machine.
Enjoy the read!
TIME MANAGEMENT
MY FIRST EXPERIENCE
WITH PRODUCTIVITY
Early September 2015, I was thrilled to start my first semester
as a Building Engineering student at Concordia University.
Not to my surprise, engineering studies turned out to be tough!
Having never be taught how to be productive and make the
best use of my time, I struggled to pass my classes.
I remember, the best grade I got on my first semester was a B.
And that was on a beginners English course I was required to
take.
Not the grand beginning I was hoping for!
On my second year, I decided to learn what the school system
wasn't going to teach me: to become more productive.
I enrolled myself in a 6 week intensive online program called
Become A Superlearner. You probably guessed what the
course was about just from its name...
This course and the countless books and articles I then read
about productivity equipped me with new science-backed
techniques that are now helping me juggle between
University, building a business, staying healthy, and having a
girlfriend.
After reading this ebook, you'll be able to achieve twice as
much (if not more) than you previously did.
Keep on reading...
TIME MANAGEMENT
TIME MANAGEMENT
1
TIME MANAGEMENT
TECHNIQUE 1:
THE POMODORO
TECHNIQUE
Developed by Francesso Cirillio in the late
1980’s, the idea behind the Pomodoro Technique
is that you breakdown your work day into small
work and breaks intervals, known as pomodoros.
A pomodoro is made up of 25 minutes of work
followed by a 5 minute break, after four
Pomodoros (two hours), you take a longer break
of 15–20 minutes.
TIME MANAGEMENT
TAKEAWAY
The pomodoro technique can increase your focus
immensely when done correctly.
Why though? Simple, the pomodoro technique
teaches us to focus.
Firstly by prescribing that you pick one task to
focus on per pomodoro session. Secondly by
motivating you to manage distractions.
Here's the thing, if ever you find yourself off track
in the middle of a pomodoro, restart the timer.
It might feel hard at first, but this will teach your
brain to focus in chunks of time without getting
distracted.
ACTION STEP:
Try the pomodoro technique
reading this ebook.
Close down one 25 min
chunk of time and try not
to get distracted.
TIME MANAGEMENT
TECHNIQUE 2:
SEINFELD TECHNIQUE
Yes, that’s right, from famous comedian, Jerry
Seinfeld, this technique works on a basis that we
don’t like to break our continued streams of
success.
Seinfeld’s technique for writing better jokes was to
write everyday, to motivate himself to do this was
to have a calendar where for each day he wrote a
joke, he’d would mark that day off as successfully
having written a joke.
After a few weeks, he’d start to have a streak that
he now didn’t want to break, we can apply the
same technique to work to be more productive.
TIME MANAGEMENT
TAKEAWAY
Daily action builds habits. It gives you practice and
will make you an expert in a short time. Small
improvements accumulate into large
improvements rapidly because daily action
provides "compounding interest."
ACTION STEP:
Create a calendar or order one
like this (click here) on
Amazon
Start ticking a box every time
you have a productive day.
TIME MANAGEMENT
TECHNIQUE 3:
IMPORTANT-URGENT
MATRIX
1 2
3 4
I personally learnt this technique in the best
selling book "7 Habits Of Highly Effective
People" by Dale Carnegie.
TIME MANAGEMENT
An Urgent Important Analysis helps you to
rapidly identify the activities that you should
focus on, along with the ones you should
ignore.
It challenges the role of habitual activities and
allows you to regain control of your
environment and external demands, rather
than allow them to control you.
By filtering out “busy” activities that provide
minimal value to long term goals, you free up
time for things that matter.
TIME MANAGEMENT
Understanding the clear difference between
urgent and important is the key to obtaining
valuable outcomes.
Urgent means that a task requires immediate
attention. They are things that can’t be put off
and are often for others.
Important tasks contribute to our long-term
mission, values, and goals. They are
sometimes urgent but usually aren’t.
Important activities are proactive and lead to
long-term benefits.
ACTION STEP:
The most effective people spend 80% of their time in
quadrant II which is the Important / Not Urgent.
Take a close look at your schedule and create your own
Important / Urgent Matrix and do the following.
- Limit Busy Work (Quadrant 3)
- Eliminate Time Wasters (Quadrant 4)
- Quickly Deal With Important / Urgent Matters (Quadrant 1)
- Prioritize Meaningful Work (Quadrant 2)
THE ULTIMATE GUIDE TO DOUBLE
YOUR PRODUCTIVITY IN 30 DAYS
LIFESTYLE
2
LIFESTYLE
NUTRITION
Eating too much or consuming the wrong
foods during a workday can seriously impair
your productivity.
Use this infographic we created for you as a
guide help you make better food choices.
Also, don’t forget that every person will have
different dietary needs so consult your doctor
or healthcare professional.
WORLDWIDE
ENGINEERING
THE PRODUCTIVITY
DIET INFOGRAPHIC
Struggling to be your most
effective self while working?
WHAT WE EAT DIRECTLY IMPACTS
OUR PERFORMANCE AT WORK
Good nutrition Good
is vital to nourishment
optimizing our positively affects
effectiveness how we think
at work. feel and create.
THE RESEARCH
According to research from the Health
Enhancement Research Organization
Based on data from 3 geographical dispersed US
companies, representing 20,114 employees who
completed a work-related survey for 3 years.
Employees who
eat healthy all day
long are
28.6%
25%
71.4%
more likely to
have higher job
performance.
IMPORTANT
If you're
serious
about
performing
your
best....
Making intelligent
decisions about the
food you put in your
body is essential.
Although your brain accounts for just 2% of your body
weight, it consumes about 20% of its energy.
To function at its best, you body needs a constant
supply of glucose and fats.
HERE'S THE THING:
OUR BODIES DON'T PROCESS
ALL FOODS AT THE SAME RATE.
When we eat foods that release glucose
quickly, like soda, sweets, cereals, bread,
pasta, we experience a blood sugar spike
that gives us a quick burst of energy
followed by a drop in blood sugar that
leads to a lump.
THE RESULT?
LOW ENERGY LEVELS
LOW PRODUCTIVITY
When we eat foods that provide
more sustained energy, like low
glycemic carbohydrates found in
fruits, vegetables, and whole grains,
as well as protein and healthy fats,
we are provided with a steady
supply of energy to the brain.
BREAKFAST
EXAMPLES OF WHAT TO EAT
EGGS BANANAS
Rich in chlorine which The brain functions
helps boost memory by best with 25g of
increasing the size of glucose circulating the
neurons. the body. Just what
you'd find in a banana.
YOGURT BLUEBERRIES
Rich in mineral,
protein, and probiotics. Rich in antioxidants
Aim for high protein which improves
low sugar yogurt. memory and motor
I recommend Greek coordination.
Yogurt.
LUNCH
EXAMPLES OF WHAT TO EAT
DARK GREENS AVOCADOS
Rich in vitamins, and Contains healthy fats
minerals, and Iron which is vital to a
which improves healthy brain and a
congnitive control. blood flow in your
body.
ALMONDS OLIVE OIL
Phenylalanine found in almonds Just like avocados,
can do wonders for your brains olive oil is a great
health. Phenylalanine has a rare
ability to cross blood-brain source of healthy fats.
barrier and stimulates the brain
to create natural mood boosting
neurotransmitters like
dopamine, adrenaline, and
noradrenaline.
DARK, FIBER-RICH WHOLE
WHEAT BREAD WITH CHICKEN,
EGGS, OR OTHER PROTEINS.
Dark, fiber-rich whole wheat bread
causes less of a blood sugar spike.
Add in some protein and the
glucose absorption rate becomes a
gentler curve.
DINNER
EXAMPLES OF WHAT TO EAT
SALMON BROWN RICE
Rich in Omega-3, Whole grain rice are
which supports filled with magnesium
memory and focus. which improves
cognitive health.
BROCCOLI EGGPLANT
Rich source of Vitamin K Eggplants will keep
which enhances cognitive your brain sharp by
function and improves enhancing
brain power. communication
between brain cells
and messenger
molecules.
SNACKS
SNACKS
Snacks
Snacks areare important
important for
for HACK:
HACK:Reorganize
Reorganizeyouryoursnack
snack
maintaining a steady
maintaining a steady cupboard so brain foods
cupboard so brain foods are are
level of glucose
level of glucose more visible. Research
more visible. Research showsshows
circulating in your
circulating in your that you're 3x more likely
that you're 3x more likely to to
bloodstream throughout
bloodstream throughout eat the first thing you see
eat the first thing you see in in
the
the day.
day. your
yourcupboard
cupboardthanthanthethe5th
5th
thing
thingyou
yousee.
see.
Our advice? Pack healthy
To optimize brain power,
snacks instead of relying
make your 3 daily meals
on what's in the office
a bit smaller, and then
kitchen to get you
add 2 healthy snacks.
through the day.
SNACKS
EXAMPLES OF WHAT TO EAT
CARROTS WALNUTS
Will help maintain Rich in protein,
steady levels of blood Omega-6 and Omega-
sugar. 3, Vitamin E, and
Vitamin B6.
DARK
CASHEWS CHOCOLATE
High in magnesium, known Contains
to open up blood vessels antioxidant properties
in your body. More that increase the
oxygen-rich blood means production of
better brain function. endorphins while
enhancing focus.
HOW TO KILL
PRODUCTIVITY
SUGARY FOODS HEAVY CALORIE-
LIKE SODA OR RIDDEN FOODS,
CANDY LIKE HAMBURGER
OR FRIES
The glucose drop you Will make you sleepy
will get from eating and slow you down.
those can make you
feel spaced-out,
weak, confused, or
nervou.
Be sure to eat enough
People who chronically under-eat, over-
exercice, or regularly skip meals can
become fuzzy-headed even after a minor
dip in glucose.
THE ULTIMATE GUIDE TO DOUBLE
YOUR PRODUCTIVITY IN 30 DAYS
SLEEP
3
LIFESTYLE
SLEEP
The first barrier to productivity is insufficient
sleep. Don’t get enough sleep, and your
productivity suffers. You’ll have less energy
and react slower. You’ll feel less creative and
focused, and have difficulty making decisions
and solving problems.
Now... we're not just going to tell you to
sleep more... that's boring.
Instead, we're going to tell you about one
single sleep hack you can use to instantly
upgrade the quality of your sleep.
LIFESTYLE
INTRODUCING:
SLEEP CYCLES
Simplified; when you sleep, you go through
different stages of sleep. Light sleep, deep
sleep, and REM sleep (also known as the
dream state).
You will usually cycle through each stage of
sleep every 1.5 hours (90 minutes).
Here's what your sleep usually looks like:
LIFESTYLE
EVER WAKE UP FEELING MORE
TIRED THAN WHEN YOU SLEPT?
Don't worry, we all do.
This happens when you wake up in the
middle of a sleep cycle (during Deep Sleep or
REM sleep).
To wake up feeling fresh, you should aim to
wake up at the end of every sleep cycle
during light sleep.
This means that the time you sleep should be
proportional to 1.5 hours.
Example: If you sleep at 11pm, you should
aim to wake up at 6:45 or 8:15 (Taking in
consideration that you need 15 minutes to
asleep).
ACTION STEP:
- Use sleepcalculator.com. It's a free online tool that will tell
you exactly when to sleep and wake up using the science of
sleep cycles.
- Pay close attention to how you feel in the morning. Did you
wake up at the end of a cycle or in the middle of one?
SOME THINGS THAT MESS
WITH YOUR SLEEP CYCLES
Eating a large meal before
bed.
Sleeping in a cold, hot, or
noisy environment.
Long naps during the day.
Drinking alcohol, coffee,
or smoking a cigarette
before bed.
Not sleeping at the same
time every day.
LIFESTYLE
BONUS HACKS 1
Work standing up.
If you’re working at a
computer, try standing up.
Use a standing desk or, if
you don’t have one of
those, set your computer
on top of a filing box or
anything to raise the height
(I once used cereal boxes).
Standing will keep you
awake + sitting down for
long periods is really bad
for you.
LIFESTYLE
BONUS HACKS 2
Try the caffeine nap.
The trick is pretty simple: Drink a cup of coffee
and then take a short (15-20 minute) nap.
A clinical study in the journal
Psychophysiology showed a significant
improvement in cognitive ability, reaction time,
and executive function when taking caffein
naps vs when taking uncaffeinated naps.
Why? The caffeine effectively blocks your
brain from responding to adenosine, the
chemical that makes you tired. Caffeine usually
takes about 15 to 20 minutes to fully enter the
bloodstream, meaning it should really hit you
at right about the moment you finish your nap.
THE ULTIMATE GUIDE TO DOUBLE
YOUR PRODUCTIVITY IN 30 DAYS
MEDITATION
4
LIFESTYLE
Yes, meditation is so powerful that I
decided to create an entire section
just for it.
Meditation can ultimately help you
channel your focus and cancel
distractions around you.
Meditation used to be seen as a
"Yogi" thing to do. But now, CEOs
and Executive are turning to it to
manage their personal and
professional lives.
LIFESTYLE
MEDITATON 101
There are many meditations methods out there,
but I decided to share the one I personally use.
How to meditate simplified:
1- Sit or lie comfortably.
2- Close your eyes.
3- Make no effort to control the breath; simply
breathe naturally.
4- Focus your attention on the breath and on
how the body moves with each inhalation and
exhalation. Observe your chest, shoulders, rib
cage, and belly. If your mind wanders, return
your focus back to your breath.
Aim to mediate 10 minutes, .
ONE GREAT TOOL YOU CAN USE TO GET
STARTED WITH MEDITATION ARE GUIDED
MEDITATIONS. JUST LOOK UP GUIDED
MEDITATIONS ON YOUTUBE.
We hope you found this productivity guide
useful. I'd love to be part of your journey
and see you how you will improve with
time.
Which is why I invite you to join our private
Facebook group and share your
improvements with the community there!
You can join the group by clicking the icon just
below or searching up "Worldwide
Engineering Community" on Facebook.
Also, be sure to forward this guide to a
friend you think might use the information in
here.
RESOURCES
1- https://francescocirillo.com/pages/pomodoro-technique
2- https://www.healthline.com/nutrition/11-brain-foods
3- https://www.healthline.com/nutrition/benefits-of-broccoli
4- https://medium.com/thrive-global/meditation-as-a-
productivity-tool-cfb9b01bc4e7
5- https://www.businessnewsdaily.com/3699-healthy-eating-
worker-productivity.html
6- https://www.entrepreneur.com/article/247650
