TIME Careers & Workplace

3 Amazing Mind Tricks That Will Help You Remember Small Details

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Here are three tricks to remember information, especially at seminars and conferences

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This post is in partnership with Inc., which offers useful advice, resources and insights to entrepreneurs and business owners. The article below was originally published at Inc.com.

It’s all in your head. No, really—your capacity to remember the name of a new investment company, which products are going to present the fiercest competition for your startup, and how to find that bistro downtown where you are meeting a new employee is part of the untapped potential in your brain. Let’s dispense with the old “non-truism” that we have only tapped 10% of the capacity in our brains. Cognitive scientists doubt that’s true.

What is true, though, is this. You can teach yourself to remember details about your day and recall that information when you need it most. Like, say, when you are about to present the case for why someone should invest in your company or that the new employee in your company is named Greg. I’ve used these tricks before, especially during business conferences when I can’t jot down a reminder or record a memo on my phone.

1. Say the Information Out Loud Five or Six Times

I can’t say there is any proven science behind this trick, but I have used it many times at CES in Las Vegas each year when I really wanted to remember a new company name. There’s something about saying the information out loud a few times that works for me.

You might repeat the name and location of a new investment company, or the widget you noticed on the show floor. It seems to help if the name is unusual, like Twitch or Uber. Maybe it’s because you are hearing the information and speaking it or because you are isolating that information in your brain as separate from things you’ve read and only heard. Either way, it works.

2. Associate the Information With One Other Thing

I recently had a meeting near downtown San Francisco and, just as I was driving to the location across town, I realized the GPS on my phone was directing me to the wrong address in the same area.

I didn’t have time (or the guts) to pull over in heavy traffic to look up the company name, but it wasn’t a huge problem. I had memorized the street name. It’s a good backup technique I use, because this seems to happen quite a bit. The company was on Gilbert Street. When I read the address at my hotel, I thought about the composers Gilbert and Sullivan and how they made comic operas way back in the 1800s. I’m not sure why, since I’m not even a fan of their work, but it worked. I spoke the street name to Siri on my iPhone and set that as the new destination in San Francisco. Eureka, instant recall. And, close enough—it’s a short street.

3. Create a List of Items With the Thing You Want to Remember on the List

This one last trick I use at business conferences and seminars routinely. Sometimes, it helps to take a bit of information you want to remember—like the name of a new mobile app or a new contact—and mentally make a list of a few other related items.

Let’s say you want to remember the name Lyst, the fashion site that is creating buzz in the mobile shopping space. You’d create a list (no pun intended) of other well-known retailers, such as Macy’s and Best Buy, and then recite the list. Maybe it’s the fact that we all make shopping lists for eggs and milk or the fact that our brains remember information in lists better than isolated items. (That might even explain the incredible popularity of list articles like this one!) I’ve used this trick before, and it works, especially if the items are a bit unusual.

TIME Careers & Workplace

15 Exceptional Ways to Kick Your Productivity Way Up

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Here's how you can quickly get on track

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This post is in partnership with Inc., which offers useful advice, resources and insights to entrepreneurs and business owners. The article below was originally published at Inc.com.

Being productive is a great thing. Not only does it increase your self-confidence and sense of well-being, it can also make you more effective and your company more profitable. The ultimate reward for keeping your focus and being productive is more free time for you. And who doesn’t want more free time?

Everyone hits productivity lows, which is OK as long as they don’t last too long. Here are 15 ways to kick your productivity into high gear.

Don’t know where to begin?

1. The first step is to create a to-do list. When is the best time to create a to-do list? At the end of your workday while everything is still fresh in your mind or Sunday night after (hopefully) a restful weekend. This allows you to shut out work completely once you’re home for the night or weekend and to hit the ground running with your list in hand the next morning. It’s always a good idea to keep some paper handy during your workday to take notes and add things to your to-do list. This allows you to clear your head by getting those thoughts onto paper so you can continue to focus on the task at hand.

2. The next step is to choose one difficult, possibly longer task on your list to complete first. The sense of achievement you experience from checking off that one really hard thing on your list helps set the tone for the easier tasks to follow. They will feel like a walk in the park after you’ve tackled the hard stuff.

When is the best time to be productive?

3. A lot of this depends on who you are as a person. It is often suggested that we get up early and get to work while things are still quiet—less office chatter, fewer interruptions, just peace and solitude. Although this advice is good for some, it’s not good for everyone—we’re not all early birds. You need to dig deep and figure out when you are most productive. Maybe it’s closer to noon when you begin to feel the stirrings of being alive and able to produce. The point here is, don’t push through your to-do list during times when you tend to be the least productive—choose those times when you function at your best. Save easy to-dos for your less productive times of the day.

Hit a wall?

4. Take a walk outside and get some fresh air. Even a five-minute walk can wake you up and make you feel rejuvenated enough to dig back into work.

5. Take time out to clean and organize your desk and perhaps redecorate.Sometimes the clutter, the dust, and the really dirty keyboard can be a distraction. It’s amazing how cleaning your desk and making it an organized, beautiful place to work again can boost your productivity. Consider a new chair or adding some plants or a fish in a small bowl. Research has proved that the simple addition of a plant can increase productivity by 15 percent.

6. Take some time to browse the Web–look up things that are of interest to you.Research has shown that if you take a short break to surf the Web—say five to 15 minutes—you will feel refreshed and ready to throw yourself into work again. You may even find new inspiration and think of a new way to get through the current to-do.

7. Try laughter. Watch a couple of skits from Saturday Night Live or some other comedy show you enjoy, even if for only five minutes. Laughter increases productivity and makes you feel happier too.

8. Stand at your desk, stretch, and try deep breathing for at least five minutes. A good recipe for deep breathing: Inhale through your nose while counting slowly to 7; hold your breath for another slow count to 7; and then slowly exhale through your mouth for a slow count to 7. Go through this process 7 to 10 times. Now pat yourself on the back for completing your first meditation session and because you feel much better and can get back to work.

9. Take a snack break–the high-protein, high-fiber variety. This kind of snack—search the Web for ideas—will give you the brain boost you need for increased productivity. Sugary, high-carb snacks just bog you down and make it more likely that you will want to take a nap instead of work.

10. Stay hydrated. The older you get, the harder it is to sense that you’re thirsty. Dehydration can cause sleepiness, confusion, irritability, and other side effects (another great Web search opportunity). What is the best way to hydrate? Water—keep it handy at all times and keep drinking the stuff. It will help you maintain your focus, stay awake, and keep your productivity on high.

11. If your wall is still up, try taking a nap for up to 20 minutes. Yes, you read that right. Go to your car, a couch, or other place you feel comfortable—and take a nap. Naps as short as 15 minutes can increase alertness, improve your mood, and get your productivity juices flowing again.

Do you multitask?

12. Don’t. Research has shown that multitasking can be a productivity crusher, causing wasted time and more errors. Boost your productivity by focusing on one to-do at a time instead of switching from task to task. Occasionally, you will have to switch tasks if something hot hits your desk. Just make this the exception and not the norm. Better to place that hot item at the top of your to-do list and finish what you were doing first, thereby keeping your productivity from ending with a screeching halt.

If nothing seems to be working

13. Sometimes the problem is constant distractions. Shut off the email ping, put a Do Not Disturb Sign on your office door, or wear some headphones to shut out the noise. Research has shown that each distraction can cause up to a 20-minute delay in productivity. This can really add up, with multiple distractions decreasing productivity significantly.

14. Take a vacation. Not just a long weekend–a real vacation away from it all. If you can, take a couple weeks. Two weeks is optimal for complete recovery from the stresses of work. It’s amazing how real time away from work can give you a whole new perspective and research has shown that even a weeklong vacation increases reaction time and productivity.

15. Last resort. Perhaps you are having trouble with productivity because you simply don’t enjoy what you’re doing anymore. Think about your current work choice—is it still resonating with you? Do you ever feel excited about your work? If the answer is no, it may be time to find a new job or career entirely. If you can find your real passion in life, your productivity will go through the roof without your even trying.

TIME Careers & Workplace

Mark Zuckerberg’s 10 Best Quotes Ever

Facebook founder Mark Zuckerberg delivers a speech in Jakarta on October 13, 2014.
Facebook founder Mark Zuckerberg delivers a speech in Jakarta on October 13, 2014. ROMEO GACAD—AFP/Getty Images

The best from the ever-quotable founder of Facebook

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This post is in partnership with Inc., which offers useful advice, resources and insights to entrepreneurs and business owners. The article below was originally published at Inc.com.

Facebook CEO and founder Mark Zuckerberg is a true pioneer in the realm of technology. Time has named him among the top 100 most influential people in the world, and his personal wealth is currently estimated at more than $34 billion. (A portion of that wealth, he just announced, will be dedicated to combating the Ebola virus.) Zuckerberg famously launched Facebook from his Harvard dorm room in February 2004. Today, the social network has, on average, over 800 million daily users, and was most recently valued at $200 billion, Time reports.

In honor of the wunderkind’s unprecedented success, here are 10 of his best quotes to inspire entrepreneurs in any industry. (We’ll admit, some of them are just as out-of-the-box as Zuckerberg himself.)

1. “In a world that’s changing really quickly, the only strategy that is guaranteed to fail is not taking risks.” —From an October 2011 interview at Y Combinator’s Startup School in Palo Alto, California.

2. “The question isn’t ‘What do we want to know about people?’ It’s, ‘What do people want to tell about themselves?” —From a November 2011 interview with Charlie Rose.

3. “I literally coded Facebook in my dorm room and launched it from my dorm room. I rented a server for $85 a month, and I funded it by putting an ad on the site, and we’ve funded ever since by putting ads on the site.” —In the same Charlie Rose interview, Zuckberg spoke about the social media giant’s humble beginnings.

4. “A squirrel dying in your front yard may be more relevant to your interests right now than people dying in Africa.” —From a speech given to his colleagues at Facebook about relevance, as reported by The New York Times.

5. “Move fast and break things. Unless you are breaking stuff, you are not moving fast enough.” —In an interview with Business Insider’s Henry Blodget, Zuckberg opened up about innovation, management, and more. Recently, however, he announced that Facebook would be changing this motto.

6. “This is a perverse thing, personally, but I would rather be in the cycle where people are underestimating us. It gives us the latitude to go out and make big bets that excite and amaze people.” —The entrepreneur offered his thoughts on dealing with skeptics, in an interview at TechCrunch’s Disrupt SF conference in September 2012, as reported by Forbes.

7. “People can be really smart or have skills that are directly applicable, but if they don’t really believe in it, then they are not going to really work hard.” —From a Stanford University speaker series on hiring the right people, given October 2005.

8. “People don’t care about what someone says about you in a movie–or even what you say, right? They care about what you build.” —From an interview with ABC’s Diane Sawyer in July 2010.

9. “In Silicon Valley, you get this feeling that you have to be out here. But it’s not the only place to be. If I were starting now, I would have stayed in Boston. [Silicon Valley] is a little short-term focused and that bothers me.” —Also from the October 2011 interview at Y Combinator’s Startup School in Palo Alto, California.

10. “The question I ask myself like almost every day is, ‘Am I doing the most important thing I could be doing?’ … Unless I feel like I’m working on the most important problem that I can help with, then I’m not going to feel good about how I’m spending my time. —From Marcia Amidon Lusted’s biography Mark Zuckerberg: Facebook Creator.

Envious of the tech prodigy’s entrepreneurial success? Take his advice, and start breaking something today.

TIME Careers & Workplace

4 Biggest Myths About Being a Great Leader

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A lot of people who think they understand leadership have fallen for some common myths and misconceptions

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This post is in partnership with Inc., which offers useful advice, resources and insights to entrepreneurs and business owners. The article below was originally published at Inc.com.

Whether it’s the cause of business-school orthodoxy, or maybe it’s the odd directions of media attention or maybe it’s just a quirk of the popular imagination, there are so many myths that people believe about leaders and leadership.

The truth is leadership is a privilege—maybe even a calling. It’s something that has to be earned and learned over time.

Make sure you’re not building your own leadership on any of these commonly held myths and read on to uncover the truth:

1. The myth of entrepreneurial leadership

It’s easy to assume that all entrepreneurs are leaders, but just because someone has a great and timely idea and can organize and operate a business, the truth is they aren’t necessarily a leader. Even if you’re a world-class winner as an entrepreneur, you may find it hard to get people to see you as a leader within your organization. (This is a huge factor in the failure of so many start-ups.) You may need to work on your communication skills or expand your focus to include motivating the people on your team and helping them develop their own skills.

2. The myth of management as leadership

Another widespread myth is that leadership is equated with management. They’re actually two widely different (if interrelated) pursuits.

If you’re a manager, you’re focused on maintaining systems, processes, and best practices. But if you’re a leader, you’ll find that much of your time is spent working to influence people. They’re both important roles, but honestly they’re not the same thing.

3. The myth of trailblazer as leadership

Just because you’re standing in front of the crowd, you’re not necessarily the leader.
In fact, it may be a bad sign.

The best leaders take their place alongside their people, helping propel them forward to a shared mission and vision. They may even be behind them, watching their backs. There’s not a lot of apparent ego in the mix.

4. The myth of position as leadership

The No. 1 top myth about leadership is the idea that leadership resides in certain positions: If you’re a at the top, you’re a leader. If at the bottom, there’s no room for leadership.

In reality, the truth is, leadership has absolutely nothing to do with position, and you don’t have to look very far to find examples of leadership (good and bad) at every level. The warehouse worker organizing a holiday charity drive for her fellow employees? That’s a leader. The CEO who pockets a bonus, then heads off for a vacation so she’s not around when the salary freeze is announced? Not so much.

So the next time you see something typically labeled leadership, slow down and take a closer look.

1. True leadership is about influence, nothing more and nothing less.
2. True leadership cannot be awarded, appointed or assigned.
3. True leadership can never be mandated, only earned.

And the best proof is not the leader’s personal success but the success of those who follow.

MONEY Second Career

3 Secrets to Launching a Successful Second Act Career

Adele Douglass created the first U.S. humane certification program for farm animals raised for food Robert Merhaut

Adele Douglass built a non-profit that protects millions of farm animals and gives farmers a new marketing niche.

After a three-decade career in Washington devoted to animal welfare issues, Adele Douglass thought she knew a lot about how bad their mistreatment could get. Still, she was shocked when she began to look closely at the conditions of farm animals in the U.S.

She discovered chickens being raised in cages so overcrowded they couldn’t raise their wings, pigs unable to turn around in tightly packed pens, and animals left unsheltered against outdoor elements.

Douglass decided the best way to improve the conditions of livestock was to push for change herself. So in 2003, at age 57, she quit her job as a non-profit executive for an animal rights association and launched her own organization, Humane Farm Animal Care. “The more I knew, the more appalled I got, and the more I wanted to do something myself,” says Douglass, now 67. “Legislation was not going to solve the problem. It took 100 years for the Humane Slaughter Act to be passed.”

Douglass figured out a way to engage farmers and consumers on the issue—by addressing their growing concerns over eating meat from animals being fed antibiotics. She developed Certified Humane, which is the first certification in the U.S. that guarantees farm animals are treated humanely from birth to slaughter. To get this certification, farmers must allow animals to engage in natural behaviors, provide appropriate space for roaming, and food free of antibiotics or hormones. Farmers who are Certified Humane can market to natural food shoppers and get higher prices for their products, Douglass says.

Humanely raised food appeals to American families of all income levels. “Young mothers want to feed their families good food. Poor people don’t want to feed their families junk” says Douglass.” Following humane practices also improves the environment, since fewer animals raised on more space creates less pollution.

To fund the organization, Douglass cashed in her $80,000 401(k) account. Her daughter, who had encouraged her to make the move, gave her $10,000 and worked at the organization during its first few years. Douglass also received grants from the American Society for the Prevention of Cruelty to Animals and The Humane Society. In the first year of operation in 2004, 143,000 animals were raised under the organization’s standards.

Today 87 million animals are in the program, and the non-profit has three full-time employees and two part-timers. Fees for certification and annual inspections cover about 30% of the organization’s costs—the rest comes from donations and grants.

Douglass shares this advice for others hoping to launch a second act career:

Make a plan before you exit. Douglass spent years researching the issue before quitting her job. She was able to get off the ground in just one year because she modeled the certification program after an existing similar program in the U.K. called Freedom Food.

Leverage your contacts. Douglass has a deep list of connections, from animal scientists and USDA officials to fundraisers and academics, as well as contacts in the animal rights movement and veterinary profession. “I had the contacts, knowledge and experience which gave me confidence I could do this on my own,” says Douglass.

Cut personal expenses. Though Douglass’ salary isn’t much less than what she earned in her previous career, her compensation is a lot more volatile. She has willingly taken pay cuts in recent years. Douglass says she hasn’t had to change her lifestyle much. But she reduced her biggest expense—her home—by downsizing to a smaller place, which made it easier to adjust.

At 67, Douglass doesn’t envision retiring. Now living alone, with three adult children and five grandchildren, she says her family is one of her greatest joys. But her work remains an enormously satisfying part of her life too. “Sure, there are days when I am tired and frustrated. But I am doing something that benefits people, animals and the environment. I feel really good about that,” says Douglass.

Adele Douglass is a 2007 winner of The Purpose Prize, a program operated by Encore.org, a non-profit organization that recognizes social entrepreneurs over 60 who are launching second acts for the greater good.

Related:

How to Ace Any Interview and Land the Job of Your Dreams

The 9-to-5 Start-up: How to Launch a Business Without Quitting Your Day Job

How This Former Techie Gave Her Career a Jolt

MONEY Earnings

The 10 Most Dangerous Jobs and How Much They Pay

Delivery van driver
Two in five workplace deaths are transportation related. Kali Nine LLC—Getty Images

Few of the occupations that put workers at high risk are especially lucrative.

Loggers. Commercial fishermen. Firefighters. It’s not surprising that these occupations top the list of the most dangerous jobs.

But when research engine FindTheBest set out to identify how well high-risk jobs pay, one occupation that doesn’t involve such extreme working conditions landed on the list: truck drivers and delivery drivers. The reason: Transportation-related incidents are the number one cause of on-the-job fatalities across all job categories, accounting for 40% of deaths, according to Bureau of Labor Statistics.

People who spend long days behind the wheel, such as workers making regular store deliveries or restaurant take-out drivers, are at a higher risk of having an accident. Truck drivers and a group the BLS calls driver/sales workers together rank as the ninth most dangerous profession. Two other transportation-related jobs also landed relatively high on the list: Taxi drivers and chauffeurs come in at No. 16.

As for how much these dangerous occupations pay, FindTheBest found that few risky jobs will make you rich. To see how much workers in these professions earn, FindTheBest combined data from the latest Bureau of Labor Statistics Census of Fatal Occupational Injuries (CFOI) with median wages from the BLS Occupational Outlook Handbook and Occupational Employment Statistics Report.

According to the BLS Occupational Handbook, the median wage for all professions in 2012 was $34,750. According to FindTheBest’s analysis, only four of the top-10 high-risk jobs pay at least $10,000 above that; three pay about the median and three pay less.

The most well-compensated workers in the top 10 are aircraft pilots and flight engineers, who make a median salary of $129,600 a year. Many pilots fly routine routes for commercial airlines, while others fulfill more dangerous roles, such as assisting firefighters, transporting freight to remote areas, and performing search and rescue operations. A higher number of those pilots, who also earn less, die on the job.

None of the remaining professions pay nearly as well as being a pilot, but agricultural managers, electrical power-line installers and repairers, and steel workers all make a median wage that’s more than $10,000 above the median for all professions.

Farmers and agricultural managers face all sorts of risks, from charging animals, to tractor accidents and even asphyxiation from falling into bins of grain. Electrical power-line installers and steel workers operate at extreme heights, which puts them at risk of falling and slipping—the third most common reason for death in 2013.

The remaining six professions on the list pay only slightly above the overall median wage, or even below it.

Roofers, waste collectors, and construction laborers make a median salary of about $35,000, yet these workers face a risk of death that’s five to 12 times greater than the overall U.S. rate of 3.4 fatal injuries per 100,000 workers.

Logging workers, fishers, and sales and truck drivers earn less than the median wage but face a fatality rate between 6.5 and 37.5 times higher than the risk for all jobs. The lowest paid in the top ten: sales delivery drivers, who earn just $27,530 a year.

Chainsaw accidents and falling logs and branches are among the main dangers loggers—the number one most dangerous job in 2012—face. Fishermen encounter many hazards as well, such as slippery decks, swinging equipment, and capsizing boats.

But there has been improvement in these grim numbers. The fatality total in 2012 (4,628) was the second lowest since the CFOI was first conducted in 1992 and a slight improvement from 2011. Some new technologies such as non-rollover tractors for farmers, foot straps for roofers, and improved safety training overall have helped reduce fatality rates.

Here are details on fatality rates and wages for the ten most dangerous professions. To see data for all professions, click on the link at the bottom of the table.

 

Read next: What Can You Learn From the Toughest Leadership Job on Earth?

TIME Careers & Workplace

7 Surefire Ways to Write the Perfect Email Subject Line

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Doing it right is not as obvious as it might seem

No matter how well an unsolicited email is crafted, the cold reality is that it’s likely to end up in the recipient’s trash folder, unread, if the subject line falls flat. We asked executives who receive hundreds of emails on a daily basis how they decide — at a glance — which ones they deem worth a few seconds of their time to open and skim. Here’s what to put in your email subject lines to elevate them to click-worthy status.

A personal reference. “Jim Smith suggested I contact you” — this is the gold standard for unsolicited emails. Mentioning a mutual acquaintance the recipient knows and respects paves the way for you. Yes, this requires that you have a connection in common, so it’s not the easiest threshold to cross. But some busy execs suggest it’s worth the trouble to seek one out, because that’s the only prayer your email has of making contact with them.

“The people you most want to reach are the people who, by default, delete emails,” says Seth Godin, an author, entrepreneur and blogger who maintains that a mutual reference is the only way to crack a top prospect’s inbox.

A specific reference to them. “Ideally, it mentions my company, products or projects, proving that it’s actually specifically meant for me rather than a generic blast,” says Chris Anderson, the former editor-in-chief of Wired magazine who went on to lead tech startup 3D Robotics. “[Make it] something specific and relevant to what I do.”

An introduction to you. “When cold contacting someone I like to specify who I am in the subject line,” says Cal Newport, a Georgetown University assistant professor of computer science and author of four books about excelling at school and work. “For example, a common subject line of mine is ‘a note from a Georgetown professor,’” he says.

A reminder that you’ve met. Even if you’ve met the recipient before, a nudge to refresh their memory can keep you out of the trash folder, especially if it was a fleeting encounter or a long time ago. “I tend to steer people away from ‘great to meet you’ or ‘follow up’ email titles,” says Deborah Asseraf founder of experiental marketing company Popcorn Productions. “Instead, it should be ‘met you at event x’ — something that’s clear, concise and gets the intention of the writer across.”

What you want. “I appreciate a subject line that specifies what action if any is being asked from me,” Newport says. “This calibrates my expectations for an email and makes it less daunting.” If you’re looking for a data point, email address or some other request, say so upfront rather than making the recipient wade through your email looking for it.

Pertinent details. “In an age when we are all so strapped for time and used to text messages, I like to view my subject lines as a text message,” says LisaMarie Dias, who owns a new media marketing company. This works especially well if you want to remind somebody of an upcoming event or appointment, she says. “Even if they don’t open the email… they have seen the full reminder.”

Plain English. Gary Shapiro, president and CEO of the Consumer Electronics Association, says “obviously commercial emails, spam or boring headlines” go straight into his trash folder. If your email subject sounds like a sales pitch, is stuffed with jargon or overwrought prose, your recipient isn’t going to take the time to parse your message — they’re just going to ignore it.

TIME Careers & Workplace

5 Habits That Will Actually Change Your Life for the Better

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Do these five things, and watch your mindset change

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This post is in partnership with Inc., which offers useful advice, resources and insights to entrepreneurs and business owners. The article below was originally published at Inc.com.

Why do most people fail to stick to something challenging, like losing weight or getting in better shape? They don’t start small. They immediately go all in.

They change everything, which pretty soon results in not changing anything.

Why going all in never works

The temptation to go all in is understandable. Take losing weight. Losing weight is hard. So we decide the only way to succeed is to adopt a complicated, comprehensive program of diet and exercise that requires significant changes.

And within a day or two at most that comprehensive program starts to feel oppressive. Sticking with every single change starts to feel impossible.

So we start slipping.

First we slip in small ways, like when we’re running behind one morning and don’t have time to cook egg whites so we gobble a couple of doughnuts in the car. Or our kid has a school event so we can’t fit in our evening jog. Or we need to bring work home so we don’t have time to stop at the gym.

And soon nothing has changed. We’re back where we started. Well, not quite where started–now we also feel bad about ourselves for failing to stick with something we committed to doing.

Sound familiar?

Most comprehensive weight-loss programs work. Most comprehensive fitness programs work. The problem doesn’t lie with the programs–the problem lies in the fact those programs require such major changes to our daily activities and lifestyles. It’s impossible to make every change overnight. So when you miss a workout or screw up a meal it starts to feel like you’re failing completely.

And soon our comprehensive program is in tatters and we think, “If I can’t do it all, there’s no sense doing any of it.”

So we quit.

Here’s a better approach. Don’t immediately go all in. Don’t waste your time adopting the latest trendy diet or the current fitness fad. No matter how incredible the program, go all in and you’re incredibly unlikely to stick with it.

Instead, just start with making a few simple changes to your day. You’ll lose a little weight, feel a little better, and then find it a lot easier to incorporate a few more healthy habits into your routine.

Building slowly over time will help you create a new lifestyle–in a relatively painless way–that you will be able to stick with.

So for now just make these five changes:

1. Drink a glass of water before every meal.

Everyone needs to drink more water. That’s a given. Plus when you drink a glass of water before you eat you’ll already feel a little more full and won’t be as tempted to eat past the point of hunger.

2. Eat one really healthy meal.

Pick one meal. Just one. Then change what you eat. If it’s lunch, eat one portion of protein that fits in the palm of your hand, a vegetable or fruit, and four or five almonds.

I know that’s not a lot of food, but it’s healthier than what you’re eating now and, just as important, it lets you take small steps toward better controlling your portions at every meal.

Other examples: Pack a can of tuna and two apples. Or bring a skinless chicken breast and some cucumbers. Just make sure you prepare it ahead of time–that way you won’t have to decide to eat healthy. You just will.

3. Use your lunch to be active.

It doesn’t take 30 minutes or an hour to eat. So make your lunch break productive.

Go for a walk. (Better yet, find a walking buddy or do like LinkedIn’s Jeff Weiner and have walking meetings.) Or stretch. Or do some push-ups or sit-ups.

It doesn’t matter what you do as long as you do something. You’ll burn a few calories, burn off some stress, and feel better when you climb back into the work saddle.

And you’ll start to make fitness a part of your daily lifestyle without having to add to your already busy schedule.

4. Eat one meal-replacement bar.

OK, so most protein bars taste like flavored sawdust. But most are also nutritious and low in calories, and they make it easy to stave off the midafternoon hunger pangs you’ll inevitably feel after having eaten, say, a light lunch.

Don’t get too hung up on nutritional values; just pick a bar that includes 10 or 15 grams of protein (think protein bar, not energy bar) and you’ll be fine.

Eating a midmorning or midafternoon meal replacement bar doesn’t just bridge the gap between meals; it’s an easy way to get in the habit of eating smaller meals more frequently, another habit you’ll eventually want to adopt.

And, finally, a bonus habit to toss in once a week:

5. Have fun completing a physical challenge.

It would be great if you could consistently hit the gym four to five days a week, but if you’re starting from zero instantly transforming yourself into a gym rat isn’t realistic.

Instead, once a week pick something challenging to do. Take a really long walk. Take a long bike ride. Take a testing hike.

Just make sure you pick an accomplishment, not a yardstick. Don’t decide to walk six miles on a treadmill; that’s a yardstick. Walk the six miles to a friend’s house. Don’t ride 20 miles on an exercise bike; ride to a café, grab a snack, and then ride back home.

The activity should be based on an accomplishment; it’s a whole lot more fun to say, “I hiked to the top of Bear Mountain,” than it is to say, “I walked five miles on the treadmill at an 8 percent incline.” Accomplishments are fun; it’s like they’re things you decided to do. Yardsticks are boring; it’s like they’re things you had to do.

Every time you complete a weekly challenge you will have burned calories, improved your fitness level, and reminded yourself are still capable of doing some really cool things.

Once you accept you are still capable of doing cool things–no matter how much you’ve let yourself go physically, it’s true–you’ll find all the motivation you need to make a few other positive changes.

And one day you’ll realize you actually have gone all in … and you didn’t even notice.

TIME Careers & Workplace

8 Questions You Have to Ask During a Job Interview

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Don't be afraid to grill hiring managers. Chances are, they're hoping you will

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This post is in partnership with Inc., which offers useful advice, resources and insights to entrepreneurs and business owners. The article below was originally published at Inc.com.

Earlier this month, I was interviewing a prospective designer for my company. The candidate asked, “Who does wireframing for your app, the product team or the design team?” A simple question. But it kicked off a great discussion about our processes and how he could contribute to the team.

I remember thinking, “Hey, we are already working together…” This candidate is now an employee and a good fit for our company. His simple question opened the doors for us to have a genuine conversation about each other’s motivations, needs, passions, and work philosophies. In my 20-plus years in the recruitment industry, I am still surprised by how rare this crucial conversation is in a job interview.

There’s no doubt candidates who ask questions have a better chance at landing their dream job. Here are eight of the best questions I’ve heard from candidates:

1. What role will I fill?

When it comes to an employee’s role in a business’s strategy, the job title explains only so much. You are filling a void on the living, breathing team. Is this company hoping for an ideas person, a mentor to other employees, a creative force, a rule follower, a rule breaker? Get to the specifics of “who” your position is supposed to be.

2. Why does this role matter to the growth of the company?

Use this question to explore the expected level of engagement. Are you more comfortable being in a low- or a high-impact role? Do you want to be in a role that is universally respected within the company or are you OK being the undercover hero?

3. Who would my colleagues be?

The best interviews include three to four team members. If that is not the case in your interview, use this question to gain insight into team dynamics and personalities. These are the people you will spend every day with, so they need to pass what Tom Gimbel calls “the airplane test“—someone you would enjoy sitting next to on a long flight.

4. What would I be doing that makes your job easier?

This question has two benefits—you will find out who is going to lean on you the heaviest and what you will need to do to keep the other teammates happy. The answers to this question will be the immediate problems each team member is hoping you will solve.

5. What are additional important skills I will need to do this job well?

What are the soft skills needed for this particular job? Find out if the company needs someone who is also a self-starter or works well in teams. This is also an excellent time to bring up any additional skills you have that are appropriate for position.

6. How does the company measure success?

Identifying how your progress in this position will be measured will give you a better idea of whether or not you will be successful. Get specifics on what your deliverables will be per project. Ask about common work habits of people who have had this position in the past whom the company considered successful.

7. What would you expect from me this month, in three months, and in a year?

Chances are that your employer has a trajectory for your role in mind. Find out what you will need to deliver in the next coming months. Ask yourself if this pace feels doable for the way you work.

8. What is your mission?

This is one of the most important questions you can ask. Research shows that employees are most happy when their goals align with those of their employers. Get philosophical here and find out why you are both here in this room and if you want the same things.

Repeat your questions for each hiring manager you meet, because you will get different responses from different people. As a CEO, I am often the last person in the round of interviews. It happens time and time again that I will say, “Do you have any questions for me?” and get a polite “No, I got a lot of my questions answered.”

I didn’t get my questions answered though. Keep the conversation going. If you want to work for my company, you have to ask for it.

TIME Careers & Workplace

Hate Mornings? 6 Small Changes That Will Fix Everything

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Here are quick remedies to the biggest obstacle to having a perfect day

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This post is in partnership with Inc., which offers useful advice, resources and insights to entrepreneurs and business owners. The article below was originally published at Inc.com.

The first few minutes of your morning are the most important of your day and can set the tone for positivity and productivity. Ideally, you have an app or clock that taps into your natural circadian rhythm and wakes you during your “best time” within a certain window. Getting jarred out of a deep REM slumber to the sound of a blaring alarm clock sets you up for a negative day brimming with fatigue and crankiness.

But getting the right alarm clock is only part of the battle.

Here are six ways to start your morning better while kicking bad habits that destroy good sleep hygiene.

1. Give yourself at least 15 minutes of no screen time

Besides turning off an alarm that might be on your phone, resist the urge to check your email or social media. It sets you up for a day of being enslaved to technology, and your morning time should be reserved just for you. This might mean disabling notifications on your home screen so you’re not tempted by that Facebook update or mounting emails.

2. Swap out the coffee for lemon water

Lukewarm water with a fresh lemon squeezed into it has numerous benefits–but you need to drink it first thing in the morning. It starts your metabolism, which burns fat while sustaining muscle, cleanses your mouth and throat, and gives you a boost of energy. Then wait at least 30 minutes before brushing your teeth, drinking, or eating. This might be a toughie for caffeine addicts, but you can manage 30 minutes and it’s a great way to reduce the need for a coffee fix.

3. Sit up correctly

There are many “bad ways” to get out of bed, but only one best way, if your body allows for it: Roll over onto your right side, then push yourself up into a sitting position before standing with a straight back (no hunching). It’s the gentlest way to get up, takes the pressure off your heart and back, and is a great, easy ritual to start your morning right.

4. Set and affirm your goals for the day

While stretching in bed or prepping your lemon water, set some feasible goals for the day, but limit them to three. This might include packing your lunch instead of eating out to save money, committing to that noon yoga class, or scheduling the doctor’s appointment you’ve been putting off.

5. Stretch

It seems so obvious, and yet so many people ignore it. You can do this in bed, using a simple stretched-out-legs-and-arms-overhead movement. You can indulge in a supine twist on a padded floor, or you can practice whatever feels right for as little or as long as you like. Your body’s just been booted down for hours–you can’t expect it to be warmed up, energized, and raring to go right away.

6. Meditate

Don’t skip over this one just because it sounds boring or like you don’t have time for it. Meditation is only as strict, long, short, boring, or annoying as you make it. A “successful” meditation in an entire lifetime might be only a few seconds. However, sitting in a comfortable position and focusing on clearing your mind–even if it’s for less than a minute–can help your mental clarity and spiritual well-being and set the stage for the day.

You probably already know which morning habits aren’t serving you, so why keep doing them? Instead, focus on what really makes your mornings better and prioritize them.

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