Originally posted by ninuu
Hey nice post! I'd ask you to continue posting about the other subchapters if you have the time and want to.Also I couldn't find the thread "30 days make a habit" can you put a link please.
Thanks and have a nice day!
Hey there, I'm not sure what link you are talking about - I've written the topic within this thread and updated the 1st post ;).
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Originally posted by VISHMASTER
Hi OP,
Awesome thread. I'll be following it.
I read ur thread on nutrition too and found it to be very helpful .I noticed that u have mentioned to sleep 8 hours/day. I sleep 5 to 6 hrs a day ( It's enough right? to lead a healthy lifestyle ). Can you please help me with sleeping patterns? I play full time poker and I play atleast 8 to 10 hrs/day inbetween 7pm to 9am. (traffic is good only at these times ). What is the best time to sleep for me? I have to have lunch inbetween 12.30 pm to 2pm.
Thanks in advance
Hey,
regarding the sleep patterns:
it is a pretty complex subject for poker players, and it is hard for you to achieve optimal sleep since it is supposed to be between 22.00 and 6.00 due to increased amounts of melatonin in your body during those hours.
However, you can still optimize your regeneration, energy, focus and concentration throughout the day by sleeping between 7-8 hours a day (in 1 piece). According to the study by Dan Kripke, the mortality rates from nearly all causes of death are the lowest among those people who sleep 7-8 hours a day, 2.5 times higher for those who sleep less than 4 hours a day and 1.5 times higher for those who sleep more than 10 hours a day.
I suggest that you sleep whenever you are the most comfortable. If possible, try to get 7-8 hours of sleep a day because that way, you will get more done in the remaining 16 hours than you would in 18 hours otherwise ;).
Since you have to eat lunch at that time, I would suggest sleeping from 4am till noon. Another option would be to sleep from 2pm to 10pm, depending on what suits you better. But regeneration wise, 4am->noon is still better because you will get at least some melatonin in, + it will be easier to hang out with friends and family in the afternoon. Also, since you play quite a lot, make sure you get some poker theory studying in as well in order to improve your game :).
There are also alternatives like polyphasic sleep, so maybe you should research that; but I have not tried or researched it myself so I cannot give you an opinion on that.
More on sleep coming soon ;).
I sleep 8/9hrs day, exercise somewhat regularly, eat somewhat healthy and yet wake up every day feeling tired. Guess I'm just meant to die young. 
Welcome back btw
Originally posted by Schnitzelfisch
Originally posted by VISHMASTER
Hi OP,
Awesome thread
I read ur thread on nutrition too and found it to be very helpful .I noticed that u have mentioned to sleep 8 hours/day. I sleep 5 to 6 hrs a day ( It's enough right? to lead a healthy lifestyle ). Can you please help me with sleeping patterns? I play full time poker and I play atleast 8 to 10 hrs/day inbetween 7pm to 9am. (traffic is good only at these times ). What is the best time to sleep for me? I have to have lunch inbetween 12.30 pm to 2pm.
Thanks in advance
Hey,
regarding the sleep patterns:
it is a pretty complex subject for poker players, and it is hard for you to achieve optimal sleep since it is supposed to be between 22.00 and 6.00 due to increased amounts of melatonin in your body during those hours.
However, you can still optimize your regeneration, energy, focus and concentration throughout the day by sleeping between 7-8 hours a day (in 1 piece). According to the study by Dan Kripke, the mortality rates from nearly all causes of death are the lowest among those people who sleep 7-8 hours a day, 2.5 times higher for those who sleep less than 4 hours a day and 1.5 times higher for those who sleep more than 10 hours a day.
I suggest that you sleep whenever you are the most comfortable. If possible, try to get 7-8 hours of sleep a day because that way, you will get more done in the remaining 16 hours than you would in 18 hours otherwise ;).
Since you have to eat lunch at that time, I would suggest sleeping from 4am till noon. Another option would be to sleep from 2pm to 10pm, depending on what suits you better. But regeneration wise, 4am->noon is still better because you will get at least some melatonin in, + it will be easier to hang out with friends and family in the afternoon. Also, since you play quite a lot, make sure you get some poker theory studying in as well in order to improve your game :).
There are also alternatives like polyphasic sleep, so maybe you should research that; but I have not tried or researched it myself so I cannot give you an opinion on that.
More on sleep coming soon ;).
Thanks a lot man.. ♠_thumbsup: I have been sleeping from 5am till 12noon daily, but I miss breakfast because of this. (I used to have breakfast at ~8am ). I'll try to sleep from 2pm till 8pm . Also is sleeping from 10am till 1pm (noon), have lunch and sleep again from 3pm till 6-7pm good ? This might be very easy for me to follow, but is breaking up sleep cycles not that bad??
Looking forward to ur articles on sleep ♠_thumbsup:
Thank you
Originally posted by NightFrostaSS
I sleep 8/9hrs day, exercise somewhat regularly, eat somewhat healthy and yet wake up every day feeling tired. Guess I'm just meant to die young.
Welcome back btw
Nah, you're not ;). I could give you a couple of possible solutions immediately, but they would just be wild guesses... If you could write down what your average day looks like (little details too), it would be way easier to give you a good solution ;). If you already do all that stuff, there is probably just a little tweak missing somewhere... Btw, do you smoke? And thanks :).
Originally posted by VISHMASTER
Thanks a lot man.. ♠_thumbsup: I have been sleeping from 5am till 12noon daily, but I miss breakfast because of this. (I used to have breakfast at ~8am ). I'll try to sleep from 2pm till 8pm . Also is sleeping from 10am till 1pm (noon), have lunch and sleep again from 3pm till 6-7pm good ? This might be very easy for me to follow, but is breaking up sleep cycles not that bad??Looking forward to ur articles on sleep ♠_thumbsup:
Thank youWell, it is definitely a worse solution than sleeping in one piece, because you will be getting less deep sleep (which makes your body recover). Basically, it's like this... you have stages 1, 2, 3 and 4, where the 4th stage is the deep recovery sleep. When you go to sleep, this is what happens - 1, 2, 3, 4, 2, 3, 4, 2, 3, 4, 2, 3, 4... where one cycle lasts about 90-120 minutes.
Now, if you decide to wake up during the sleep, you will break one of these cycles, and when you go back to bed, you will start at stage 1 again, instead of stage 2. This will decrease your recovery, but should still be better than getting 5-6 hours a day. The best advice I can give you is - give it a try. Try it for two weeks or so and if you have no problems with falling to sleep and if you don't feel tired during the day, then it works. If not, try something different ;).
Originally posted by Schnitzelfisch
Well, it is definitely a worse solution than sleeping in one piece, because you will be getting less deep sleep (which makes your body recover). Basically, it's like this... you have stages 1, 2, 3 and 4, where the 4th stage is the deep recovery sleep. When you go to sleep, this is what happens - 1, 2, 3, 4, 2, 3, 4, 2, 3, 4, 2, 3, 4... where one cycle lasts about 90-120 minutes.
Now, if you decide to wake up during the sleep, you will break one of these cycles, and when you go back to bed, you will start at stage 1 again, instead of stage 2. This will decrease your recovery, but should still be better than getting 5-6 hours a day. The best advice I can give you is - give it a try. Try it for two weeks or so and if you have no problems with falling to sleep and if you don't feel tired during the day, then it works. If not, try something different ;).
Thanks a lot for the advice Schnitzelfisch I'll try it.
Originally posted by Schnitzelfisch
Originally posted by NightFrostaSS
I sleep 8/9hrs day, exercise somewhat regularly, eat somewhat healthy and yet wake up every day feeling tired. Guess I'm just meant to die young.
Welcome back btwNah, you're not ;). I could give you a couple of possible solutions immediately, but they would just be wild guesses... If you could write down what your average day looks like (little details too), it would be way easier to give you a good solution ;). If you already do all that stuff, there is probably just a little tweak missing somewhere... Btw, do you smoke? And thanks :).
I actually changed a bit my sleeping schedule recently so I could grind at nights when games tend to be softer than on days.
So usually my day goes like this now
15/16: get up, check email, forums, eat, etc
17/18 until 23 or so meet up with gf or friends, go for a walk, go to gym 2x a week (used to go more frequently, but have slow recovery and gain better results from less exercise)
23/24 until ~5-6am eat and then grinding w ~20-30mins breaks for every hour or two of grinding.
5/6am - 7/8 am eat, watch some movies, play some games etc, basically do anything to get my mind off poker so I could sleep normally.
Yeah I do smoke ~1-1.5 packs/day, have hypertension and not so long ago had depression too.
It's def in my plans to quit smoking, wasn't smoking for 3yr but got back to it after getting depressed.
Oh and also I live in the main street so it's quite noisy out there, tho it doesn't seem to cause me sleeping problems. Should I be looking for more quiet place? I'll prob be moving to new apt within a month or so.
Originally posted by VISHMASTER
Thanks a lot for the advice Schnitzelfisch
You are welcome ;).
I've updated the guide with topics on physical fitness, water and nutrition. I will add topics on exercise and smoking tomorrow.
@NightFrostaSS, I'm going out right now, I'll get to you when I get home ;).
Excellent!
Many great thoughts, also everything is very well written and edited.
Many thanks.
Originally posted by darrenrudolph
Im taking the oppurtunity to work through the steps and am feeling pretty excited about it! ♠_thumbsup:1.1. Vision
My vision is to be able to make a living playing professional poker.
I want to be able to comfortably afford my expenses and also have some extra money
to entertain/ enjoy myself!1.2. Goals
-Eat at least 3 meals a day!
-Play a min of 500 Mtt/ Sngs per month.
-Not set monetary goals.
-Set an amount of time to grind daily.
(instead of waking up and randomly playing until i go sleep)
-Start surfing again and something small like x pushups & x situps daily.
-Be a winning player at Low Mtt Sngs.
Hey there, nice start :).
I would however go into more detail with your vision and perhaps try to tackle a couple of less goals at a time. Another thing is also very helpful with productivity: if you can do something in less than 2 minutes, do it now. Set that amount of time to grind daily immediately ;).
Originally posted by NightFrostaSS
I actually changed a bit my sleeping schedule recently so I could grind at nights when games tend to be softer than on days.
So usually my day goes like this now15/16: get up, check email, forums, eat, etc
17/18 until 23 or so meet up with gf or friends, go for a walk, go to gym 2x a week (used to go more frequently, but have slow recovery and gain better results from less exercise)
23/24 until ~5-6am eat and then grinding w ~20-30mins breaks for every hour or two of grinding.
5/6am - 7/8 am eat, watch some movies, play some games etc, basically do anything to get my mind off poker so I could sleep normally.
Yeah I do smoke ~1-1.5 packs/day, have hypertension and not so long ago had depression too.
It's def in my plans to quit smoking, wasn't smoking for 3yr but got back to it after getting depressed.
Oh and also I live in the main street so it's quite noisy out there, tho it doesn't seem to cause me sleeping problems. Should I be looking for more quiet place? I'll prob be moving to new apt within a month or so.
Okay, so let's see what we can do here. For starters, I suggest you try this:
-In the morning, drink a glass of water, prepare yourself some breakfast and go for a 10 minute walk. this should wake you up.
-Pick your hardest current project, perhaps watching poker videos or something similar, if you ever do that. after you have come back from your walk, work on that project for an hour or so. It is always so much easier to be productive throughout the day if you tackle the hardest project right in the morning. You will also feel very good about having already accomplished something and get motivated to do more productive stuff later on.
-I really like your breaks during sessions. What do you do during your breaks though? I suggest descreening. This is such an awesome regeneration technique (I will write about it later on). This means that during a break, you should not be in front of a pc or tv. I suggest going for a short walk, drinking a glass of water and eating something, then doing something you love for 10 or 15 minutes that is not in front of a screen. For example, I've taken up juggling. It works for me, you might have something else you've wanted to learn for a long time. Then go back to grinding.
-Before sleep, I suggest eating a meal rich with protein, and about 30 minutes before you go to sleep, you should prepare your pc for what you are planning to do the next morning (for example, go to the video you want to watch) and put the pc to hibernate. Then, for the last 30 minutes before sleep, descreen again - reading a book works really good for many people, or perhaps some other mindless task. This will relax you and enable easier sleep.
I'll write about smoking later on, but if you apply the stuff I've mentioned, you should soon have way more energy throughout the day and feel less tired in the morning. Overall, you're doing very well anyways. So after you apply that, you will feel better and less depressed, and it will be easier to quit smoking as well ;). And it will probably be easier to go to the gym as well, which will improve your energy levels even more... it can only go upwards from there.
Regarding the change of place - it would definitely be good to find a more peaceful place, but until then at least try finding some earplugs and perhaps a sleeping mask :).
where would you recommend a ridic lazy poker pro to start ill give a outline of my day.
wake up between 4-6pm
lay in bed another 1-3 hours looking up random crap on internet
have shower and some toast
look at random crap on net for another hour
play 1-2 hours of poker
order take out, eat
Watch some tv programs
skype with some girl
pass out
edit: i do genuinely try to get out of this rutt but usually what happens is i try and change too much and one day wake up and think.. Fuck it i wnna sleep more..
or i do change a few things but the next time i go out to party and get wasted i cant be arsed to carry on with the habit anymore
Originally posted by jmackenzie
where would you recommend a ridic lazy poker pro to start ill give a outline of my day.wake up between 4-6pm
lay in bed another 1-3 hours looking up random crap on internet
have shower and some toast
look at random crap on net for another hour
play 1-2 hours of poker
order take out, eat
Watch some tv programs
skype with some girl
pass out
edit: i do genuinely try to get out of this rutt but usually what happens is i try and change too much and one day wake up and think.. Fuck it i wnna sleep more..
or i do change a few things but the next time i go out to party and get wasted i cant be arsed to carry on with the habit anymore
Start by writing down your vision and your goals. On paper. Now. Those will stay there.
Then, focus on one thing for the next two weeks. Sleeping isn't a bad thing. Well, sleeping 12 hours a day or so probably is... but if you sleep 8-9 hours a day, you'll be fine. I suggest the following, immediate action steps:
1. Write down the vision and goals.
Repeat the following for the next 14 days:
2. Before you go to bed, prepare your pc for a project and put it in hibernate
3. When you wake up, drink a glass of water, eat something (try healthier stuff if possible, at least wholewheat toast with some tuna on it + a piece of fruit)
4. Read your vision statement and goals
5. Go for a 10 minute walk
6. Work on your hardest project for an hour
And then do whatever you want for the rest of the day. starting slow will get you there. As you have already found out, rapid changes usually turn out bad. There are exceptions, but going slow is usually the way to go. The 10 minute walk is probably the hardest part of all of this. But reading the vision statement beforehand should get you going for the first few days, then it will get easier. It's still easier to go for a walk at 4 pm than at 5 am ;).
Regarding the goals which you've posted in the self-development forum: the problem I see is that you've only set up poker oriented goals, like "playing 2 hours a day". While you can probably turn that into a habit, it will not improve your lifestyle and make you happier, or whatever is it you want. First, you need a well defined vision. Then, you can set some goals that will get you on the right track. And only then can you start working on reaching those goals and your vision. You can be anything you want to be, you just have to decide what is it that you want to be :).
If you want me to kick you in the ass, hold you accountable and make sure that you actually change this time without going back to your old habits, contact me via the community tool ;).
Spoiler
[Edited by RasTweet: It's a nice thread and the picture made it really hard/unpleasant to read. I left the big one in the spoiler and put a smaller one in the original post. I trust you understand the reason why I did this?]
when you say:
Work on your hardest project for an hour
I dont really have any idea what that would be seeing as i mainly play headsup.. i guess that would be playing regulars for the first hour??
although i dont have wholewheat bread i'll start from tomorrow morning. I guess a blog would be a good idea.. let me write my vision and goals then i'll start with an intro post before sleeping tonight.
Little sidenote: been very ill past 3 days (meant to be at the diamond party right now but didnt go because of it) but seeing as you havnt suggested anything major in terms of excerise or workload i think its still very doable
Thanks for doing it