Here at Uptime, we’ve done the work for you. We've compiled some top tips and skills on how to get ahead and take that mighty first step on your self improvement journey, and becoming towards becoming the best 'you' you can be.

Sleep Sense – Dr. Katharina Lederle

On Uptime

Dr. Lederle leads us through the night as she explains how to improve our general healthcare by getting a better night’s sleep.

1. Better sleep = Better life

Sleep is vital to all three pillars of our health: the physical, the cognitive, and the emotional. Over 40% of people report that they don’t get the sleep they feel they need for optimal performance, and this is a huge societal issue. 

To have the best chance of getting the right amount of sleep, you should set aside regular times to catch some shut-eye, and do your best to stick to them. 

2. Trouble sleeping? You’re not alone

The introduction of artificial light has meant that we don’t live our lives according to natural daylight. With the ‘always on’ nature of modern life, more and more people are reporting some form of insomnia. 

One of the biggest culprits for this is the ‘blue lights’ from our laptops, TVs, or phones. 

If you’re struggling to sleep at night, make sure you have a ‘no screens in bed’ rule. Leave your phone in another room to avoid the temptation and try reading a book instead. Then, you can drift off into a screenless sleep. 

3. Healthy sleep is a long game

The better our sleeping habits become, the better we are able to recover from poor sleep. Everyone has a bad night’s sleep now and again - this is in itself is perfectly normal, and doesn't mean there's anything wrong.

Ensuring good 'sleep health' is more about how you recover from a restless night. 

If you do have one bad night's sleep, try to limit your lie-in to around an hour after your usual routine. Healthy sleep is a matter of consistency over the years, not the weeks or days.

The Life-Changing Magic of Not Giving a F*ck – Chris Bailey

On Uptime

Sarah Knight takes us through the practical guide of mental decluttering, and the art of not giving a flying f*ck.

1. Turn people down with honesty and respect

Knight shares her tried and trusted ‘Not Sorry Method’: First, decide you don’t care. Then you actually stop caring. 

She uses the example of turning down an invitation to a wedding - because, in fact, you hate going to weddings. Instead of telling the blushing bride to be that you hate weddings and, ultimately, hate her, just say: “I’m sorry, I never go to weddings because they make me uncomfortable.” You’re being honest, whilst toning down the brutal honesty. 

2. Focus on what’s easy

People have a lot of things they don’t care about. Knight splits these 'things' into 3 groups: 

1. Things that don’t affect other people.
2. Things that affect at least one person.
3. Things that affect multiple people.

The best way to not give a f*ck is by cutting loose a few things from the first group. Once you’ve got the hang of that you can slowly migrate to group 2. Then, when you’re really in the swing of things, you can move onto one or two things from the final group. 

3. Treat Yourself

Unfortunately, there are some commitments that we simply can’t get out of. Life would be too easy if this wasn’t the case. 

So, if you have to do something that you very much don’t want to do, make sure to treat yourself afterward. Go grab yourself a massage or treat yourself to that cookie you were eyeing up. 

Give yourself something to look forward to - it will make the effort feel worth it.

Super Confidence | Why It’s OK Not to Be Liked by Everyone – Mike Vardy

On Uptime

Kain Ramsay takes us through letting go of dependency, improving our self-esteem, and becoming the best version of ourselves.

1. Always be yourself

When we pretend to be someone we're not, we can never have genuine connections with others. If you pretend to be somebody who you think a person will like, they can never get to know the real you. That’s the you that deserves to be known. 

Commit time towards finding out who you really are. Be honest with yourself and others when presenting yourself to people. 

2. Seeking approval comes at a price

When you’re constantly yielding and seeking approval, it gives license for other people to walk all over you. If you’re finding that you’re giving resources (or even finances) to others in the hopes that they will like you, you’re most likely being taken advantage of. 

Make sure you only give your time and effort to people you truly want to and care about. Real friendships aren’t materialistic, nor are they superficial. 

3. Relationships come and go (and that’s okay)

Sometimes, people outgrow their friendships. 

We may not be the same person we were 10 years ago, and that’s okay. Everybody grows and changes throughout their life, so you should never hinder your own development to keep someone else happy. If a relationship becomes counterproductive, it’s important to be honest and allow yourself to let go of redundant friendships.

Learning How to Learn - Dr. Barbara Oakley & Dr. Terrence Sejnowski

On Uptime

Dr. Oakley & Dr. Sejnowski share their wholesome approach towards learning.

Perhaps the greatest gift that our brains give us is the ability to learn new things every day.

1. Look at the bigger picture

When we learn, we tend to process information in smaller segments called “chunks”. 

You can improve your capacity for retaining complex chunks of information by spotting similarities in things you already know. By grouping these together you can help create a “bigger picture” that’s easier to remember. 

2. Tackle procrastination

Procrastination and memory are closely interconnected when it comes to learning new ideas and concepts. 

Avoiding procrastination will help you to declutter your already limited short-term memory. This will increase your capacity to take in new information. 

3. How you can unlock your hidden potential

To get the best out of yourself, you sometimes need to trick your brain into helping you do so. The simple act of thinking positive thoughts in a stressful situation, or by recognising your breath and observing yourself, you can distract yourself from negative thoughts by tricking your brain. 

Self-improvement doesn't require a personality overhaul: it's just about finding ways to uplevel yourself into the best 'you' you can be. Whether you want to revitalize your personal relationships, career path, or learning goals, empower yourself with the tools to succeed with our selection of self-improvement Hacks on Uptime.

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