You’re interviewing for a job. After 20 or 30 minutes, you’re asked: “Do you have any questions?”

The worst thing you can do is ask, “What is it your company does?” (Hey, it has happened.) The next worst thing you can do is say, “Um, nope, I don’t have any questions.”

[See 21 secrets to getting a job offer.]

You need to ask some questions! Asking questions shows your interest in a company and makes you look smarter (smart people tend to be inquisitive). Asking questions gives interviewers a chance to talk about themselves, a thing most people love. And–this is important–asking questions is a way to find out if you really want to work for these people.

Bottom line: Don’t make the interviewer do all the heavy lifting. Take an active role in the interview process and improve your chances of landing a job.

[See 50 tips for surviving your worst work day.]

So what should you ask? Here are 10 suggestions:

1. “Can you describe a typical day for someone in this position?” If your interviewer appears to be nervous or ill at ease, a non-abstract question like this is a good way to get the ball rolling.

2. “Could you talk about the history of this position?” Specifically, what you’re trying to find out is how long the position has existed, how many people have held it, and why it is now available.

3. “What were the major strengths and weaknesses of the last person who held this job?” Or in other words, what kind of act would you have to follow. This is also a chance to find out what happened to your would-be predecessor. How this question is answered will tell you a lot about the dynamics and expectations of this workplace.

4. “What are this position’s biggest challenges?” You’re naturally curious about the downsides of the job. But find out in a way that makes you look confident and unafraid to tackle problems.

5. “In what area could your team use some improvement?” Do you get an honest-sounding answer? This is important. It’s also an opportunity to talk some more about how your skills specifically match this company’s needs.

[See more career advice at the U.S.News Careers site.]

6. “What are the prospects for advancement?” Asking this demonstrates that you have ambition, and makes you look like a big picture person.

7. “How would I be evaluated?” If you want to know an employer’s true priorities, and what is really important about the position under discussion, ask this.

8. “Who are the most successful people in this company and why?” A clever way to get a glimpse of a company’s values/ethos/culture and how the powers-that-be measure success.

9. “Why do you enjoy working at this company?” Okay, it’s a softball question. But the answer, and the tone in which it is given, should tell you a lot. Basically, you are looking to see some sincere enthusiasm here.

10. “Do you have any reservations about me or my ability to perform this job?” It’s a gutsy thing to ask. But consider doing so because it’s a great way to get real-time feedback on you and your interview skills. Asking for criticism not only earns you points for courage, it could result in some very helpful information.

P.S. Do not ask questions that would be easily answered by consulting the company’s website. You will look unprepared, even lazy. You’ll also lose the opportunity to gather some valuable insight about this employer and the job on offer.

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You’ve got three options when confronted with a liner: catch it, protect your seatmates, or dive for cover as it ricochets off the woman you love. Astros fan Bo chose that last one.

As soon as we got here and I saw where we were sitting, I said ‘Baby, we’re going to get hit,’” said the woman, identified only as Sara. “He said, ‘No, I’ll catch it if you do.’ We just had this conversation and sure enough, the ball comes at me. He just bailed.”

I mean, sure, you and I might call it cowering. But how often do you see anyone actually make a play on those line drive foul balls? Bo probably just figured he could use his girl to stop the ball’s flight, and he could swoop in to retrieve it. Sure enough, he got the ball.

For all of its wild popularity, caffeine is one seriously misunderstood substance. It’s not a simple upper, and it works differently on different people with different tolerances—even in different menstrual cycles. But you can make it work better for you.

Photo by rbrwr.

We’ve covered all kinds of caffeine “hacks” here at Lifehacker, from taking “caffeine naps” to getting “optimally wired.” And, of course, we’re obsessed with the perfect cup of coffee. But when it comes to why so many of us love our coffee, tea, soda, or energy drink fixes, and what they actually do to our busy brains, we’ve never really dug in.

While there’s a whole lot one can read on caffeine, most of it falls in the realm of highly specific medical research, or often conflicting anecdotal evidence. Luckily, one intrepid reader and writer has actually done that reading, and weighed that evidence, and put together a highly readable treatise on the subject. Buzz: The Science and Lore of Alcohol and Caffeine, by Stephen R. Braun, is well worth the short 224-page read. It was released in 1997, but remains the most accessible treatise on what is and isn’t understood about what caffeine and alcohol do to the brain. It’s not a social history of coffee, or a lecture on the evils of mass-market soda—it’s condensed but clean science.

What follows is a brief explainer on how caffeine affects productivity, drawn from Buzz and other sources noted at bottom. We also sent Braun a few of the questions that arose while reading, and he graciously agreed to answer them.

Caffeine Doesn’t Actually Get You Wired

Right off the bat, it’s worth stating again: the human brain, and caffeine, are nowhere near totally understood and easily explained by modern science. That said, there is a consensus on how a compound found all over nature, caffeine, affects the mind.

Every moment that you’re awake, the neurons in your brain are firing away. As those neurons fire, they produce adenosine as a byproduct, but adenosine is far from excrement. Your nervous system is actively monitoring adenosine levels through receptors. Normally, when adenosine levels reach a certain point in your brain and spinal cord, your body will start nudging you toward sleep, or at least taking it easy. There are actually a few different adenosine receptors throughout the body, but the one caffeine seems to interact with most directly is the A1 receptor. More on that later.

Enter caffeine. It occurs in all kinds of plants, and chemical relatives of caffeine are found in your own body. But taken in substantial amounts—the semi-standard 100mg that comes from a strong eight-ounce coffee, for instance—it functions as a supremely talented adenosine impersonator. It heads right for the adenosine receptors in your system and, because of its similarities to adenosine, it’s accepted by your body as the real thing and gets into the receptors.

Update: Commenter dangermou5e reminds us of web comic The Oatmeal’s take on adenosine and caffeine. It’s concise:

More important than just fitting in, though, caffeine actually binds to those receptors in efficient fashion, but doesn’t activate them—they’re plugged up by caffeine’s unique shape and chemical makeup. With those receptors blocked, the brain’s own stimulants, dopamine and glutamate, can do their work more freely—”Like taking the chaperones out of a high school dance,” Braun writes in an email. In the book, he ultimately likens caffeine’s powers to “putting a block of wood under one of the brain’s primary brake pedals.”

It’s an apt metaphor, because it spells out that caffeine very clearly doesn’t press the “gas” on your brain, and that it only blocks a “primary” brake. There are other compounds and receptors that have an effect on what your energy levels feel like—GABA, for example—but caffeine is a crude way of preventing your brain from bringing things to a halt. “You can,” Braun writes, “get wired only to the extent that your natural excitatory neurotransmitters support it.” In other words, you can’t use caffeine to completely wipe out an entire week’s worth of very late nights of studying, but you can use it to make yourself feel less bogged down by sleepy feelings in the morning.

These effects will vary, in length and strength of effect, from person to person, depending on genetics, other physiology factors, and tolerance. But more on that in a bit. What’s important to take away is that caffeine is not as simple in effect as a direct stimulant, such as amphetamines or cocaine; its effect on your alertness is far more subtle.

It Boosts Your Speed, But Not Your Skill—Depending on Your Skill Set

Johann Sebastian Bach loved him some coffee. So did Voltaire, Balzac, and many other great minds. But the type of work they did didn’t necessarily get a boost from their prodigious coffee consumption—unless their work was so second-nature to them that it felt like data entry.

The general consensus on caffeine studies shows that it can enhance work output, but mainly in certain types of work. For tired people who are doing work that’s relatively straightforward, that doesn’t require lots of subtle or abstract thinking, coffee has been shown to help increase output and quality. Caffeine has also been seen to improve memory creation and retention when it comes to “declarative memory,” the kind students use to remember lists or answers to exam questions.

(In a semi-crazy side note we couldn’t resist, researchers have implied this memory boost may be tied to caffeine’s effect on adrenaline production. You have, presumably, sharper memories of terrifying or exhilarating moments in life, due in part to your body’s fight-or-flight juice. Everyone has their “Where I was when I heard that X died” story, plugging in John F. Kennedy, John Lennon, or Kurt Cobain, depending on generational relatability).

Then again, one study in which subjects proofread text showed that a measurable boost was mainly seen by those who could be considered “impulsive,” or willing to sacrifice accuracy and quality for speed. And the effect was only seen in morning tests, indicating the subjects may have either become lightly dependent on caffeine, or were more disposed to such tasks at that time of day.

So when it comes to caffeine’s effects on your work, think speed, not power. Or consider it an unresolved question. If we’re only part of the way to understanding how caffeine affects the brain, we’re a long way to knowing exactly what kind of chemicals or processes are affected when, say, one writes a post about caffeine science one highly caffeinated afternoon.

For a more direct look at what happens to your brain when there’s caffeine in your system, we turn to the the crew at Current. They hooked up one of their reporters to a brain monitor while taking on some new caffeine habits, and share their brains on caffeine:

Effectiveness, Tolerance, and Headaches

Why do so many patients coming out of anesthesia after major surgery feel a headache? It’s because, in most cases, they’re not used to going so long without coffee. The good news? If they wait a few more days, they can start saving coffee again for when they really need it.

The effectiveness of caffeine varies significantly from person to person, due to genetics and other factors in play. The average half-life of caffeine—that is, how long it takes for half of an ingested dose to wear off—is about five to six hours in a human body. Women taking oral birth control require about twice as long to process caffeine. Women between the ovulation and beginning of menstruation see a similar, if less severe, extended half-life. For regular smokers, caffeine takes half as long to process—which, in some ways, explains why smokers often drink more coffee and feel more agitated and anxious, because they’re unaware of how their bodies work without cigarettes.

As one starts to regularly take in caffeine, the body and mind build up a tolerance to it, so getting the same kind of boost as one’s first-ever sip takes more caffeine—this, researchers can agree on. Exactly how that tolerance develops is not so clear. Many studies have suggested that, just as with any drug addiction, the brain strives to return to its normal function while under “attack” from caffeine by up-regulating, or creating more adenosine receptors. But regular caffeine use has also been shown to decrease receptors for norepinephrine, a hormone akin to adrenaline, along with serotonin, a mood enhancer. At the same time, your body can see a 65 percent increase in receptors for GABA, a compound that does many things, including regulate muscle tone and neuron firing. Some studies have also seen changes in different adenosine receptors when caffeine becomes a regular thing.

Caffeine, it’s been suggested, is probably not directly responsible for all these changes. By keeping your brain from using its normal “I’m tired” sensors, though, your caffeine may be causing the brain to change the way all of its generally excitable things are regulated. Your next venti double shot goes a little less far each time, in any case. Photo by zoghal.

A 1995 study suggests that humans become tolerant to their daily dose of caffeine—whether a single soda or a serious espresso habit—somewhere between a week and 12 days. And that tolerance is pretty strong. One test of regular caffeine pill use had some participants getting an astronomical 900 milligrams per day, others placebos—found that the two groups were nearly identical in mood, energy, and alertness after 18 days. The folks taking the equivalent of nine stiff coffee pours every day weren’t really feeling it anymore. They would feel it, though, when they stopped.

You start to feel caffeine withdrawal very quickly, anywhere from 12 to 24 hours after your last use. That’s a big part of why that first cup or can in the morning is so important—it’s staving off the early effects of withdrawal. The reasons for the withdrawal are the same as with any substance dependency: your brain was used to operating one way with caffeine, and now it’s suddenly working under completely different circumstances, but all those receptor changes are still in place. Headaches are the nearly universal effect of cutting off caffeine, but depression, fatigue, lethargy, irritability, nausea, and vomiting can be part of your cut-off, too, along with more specific issues, like eye muscle spasms. Generally, though, you’ll be over it in around 10 days—again, depending on your own physiology and other factors.

Update: Commenter microinjectionist offers his own summary of more recent caffeine studies, which offers expanded reasons why caffeine users feel a “morning crash,” as well as why your whole body, not just your brain, might feel so bad when you withdraw.

Getting Out of the Habit and Learning to Tame Caffeine

Beyond the equivalent of four cups of coffee in your system at once, caffeine isn’t giving you much more boost—in fact, at around the ten-cup level, you’re probably less alert than non-drinkers. So what if you want to start getting a real boost from caffeine once again, in a newly-learned, less-dependent way?

Our own Jason Fitzpatrick has both intentionally “quit” caffeine, as well as just plain run out of coffee. Being the kind of guy who measures his own headaches and discomfort, he suggests measuring your caffeine intake, using caffeine amounts in all your drinks, chocolate, and other “boosting” foods. Wise Bread has a good roundup of caffeine amounts, and the Buzz Vs. The Bulge chart also shows how many calories you’ll be cutting if you start scaling back. Once you know your levels, map out a multi-week process of scaling down, and stick to it. Jason also suggests that dependency kicking is a good time to start taking walks, doing breathing exercises, or other mind-clearing things, because, in his experience, their effects are much greater when caffeine is not so much a part of your make-up.

Braun, author of Buzz, sees it the same way, but still uses coffee—strategically, according to our email exchange:

In practical terms, this means that if you’d like to be able to turn to caffeine when you need it for a quick, effective jolt, it’s best to let your brain “dry out” for at least several days prior to administration. This is actually my current mode of consumption. I don’t regularly drink coffee anymore (gasp).

This from a man who loved (and wore out) his home espresso maker. I love coffee in all its guises. But after 30+ years it wasn’t working for me. For one thing, the problem with caffeine is that there are adenosine receptors all over the body, including muscles. For me, that meant that caffeine made me vaguely stiff and sore, and it aggravated a tender lower back that was prone to spasm. But I also just wasn’t getting a clean, clear buzz from coffee…I drank so much, so regularly, that drinking an extra cup or two didn’t do a helluva lot except, perhaps, make me a little more irritable.

So about a year ago I slowly tapered down, and now I have, if anything, a cup of tea (half black, half peppermint) in the morning. (The amount of caffeine from the black tea isn’t enough to wire a gnat.) Not only does my body feel better now, my brain is clean of caffeine, so I really want (or need) a good neural jump-start, I will freely…nay, ecstatically…indulge. Then I stop and let the brain settle again.

That’s the theory, anyway…and it’s basically true, although I’ll freely admit that sometimes I have an espresso or coffee just because it tastes so damned good.

If you’d like Braun’s extended takes on caffeine tolerance and withdrawal, along with the advent of energy drinks and caffeine’s impact on creativity, you can read our full email interview.

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Believe it or not, you can improve your concentration and slow down your day-to-day life with meditation without ever uttering the word “chakra.” Incense, yoga pants, and annoying dinner conversation are also optional. All you need is your breath.

Photo by ‘tess.

Why meditate, especially if you’re not planning to drop everything you’re doing and Google for the closest mountain retreat? If you’re anything like me, meditation will help you realize just how far, and how fast, your mind can wander from what you’re supposed to be doing at the moment. In an age of multitasking, hyper-scheduling, and instant internet distraction, that alone can be a huge help. Beyond just anecdotes, it’s also been suggested that meditation can actually exercise your brain’s “muscles” to increase focus, and has been shown to lower stress and increase forgiveness among college students who take up the practice.

I am far from a meditation expert—very, very far, in fact. I’ve only been practicing meditation in a formal group for a few months, and working on home practice since a year ago. I’ve paid brief visits to my mind to try and calm it down in the past, but it’s only recently that I’ve developed an interest in learning more of the “hows” and “whys” available to the non-monastic person. So I’m not a teacher—just an “advanced beginner,” as some would have it, and one who’s hoping to share some advice to nudge a few others into considering the benefits of slowing down, taking time to watch what your mind is doing, and following one’s breath.

One more side note: While much of meditation derives from customs, philosophies, and practices associated with certain faiths (Hinduism and Buddhism, in particular), the practice of what most people know as meditation, or mindfulness, isn’t indelibly tied to religious practice. In other words, meditation is an integral part of many faiths, but those faiths are not an integral part of meditation alone. Yoga exists in a similar sphere. Keep an open mind.

What You’ll Need

• Nothing: This is a fact. Meditation requires only a willingness to concentrate on what’s happening and, in most cases, slow your mind down and follow your breath. You can do it lying down, in a chair, or using equipment and spaces you’ve set aside for such practice.

Optional:

• A quiet, still place: For beginners, especially, a quiet room without a lot of sensory distractions is a big help. You’ll likely practice with your eyes closed, but visual clutter can still feel imposing and draw your mind elsewhere as you try to settle in. Music is not at all necessary—in fact, it can be distracting at first—but could be a helpful exercise later on.
• 
• Sitting gear, if you’d like: In the Zen tradition of meditation, one sits on a pillow, or zafu, while you and the pillow are on top of a larger mat, or zabuton. You can find all kinds of comfortable sets all over, made from various materials and colors. You don’t need to learn how to sit in a leg-stretching position. Beginners without great flexibility (yours included) and exercise in sitting can sit seiza, or on your knees, or even sit in a regular chair—though you’ll likely want a pillow to more evenly distribute your weight and relax your feet. Photo from Zen Mountain Monastery.

For more on the practice of sitting and achieving a comfortable rest, I recommend the Zen Mountain Monastery’s Zen Meditation Instructions. It’s particular to the Zen/Zazen tradition, but I’ve found its general advice on posture and sitting to be universally helpful.

The Basics: Following Your Breath

There are many ways to meditate. Some seem like complete contradictions—”Keep your eyes open and focus on an object or light piece of music” versus “Close your eyes and try to focus on nothing.” Whatever you tend to believe brings you to a relaxed state, following and steadying the breath is the most universal of meditation techniques.

In The Miracle of Mindfulness, a classic text that introduces the thinking and practice behind meditation, Thich Nhat Hanh lays out a thoughtful case for how the breath is connected to the mind, which controls the body. By actively watching one’s breath, and evening it out, one can bring their entire being to what some call the still point. Written less floridly, you’ll be focusing on just one very important thing, and teaching your mind how to engage one thing fully. Sounds like a skill your boss would really value, no?

From early in the book, Nhat Hanh writes:

The instant you sit down to meditate, begin watching your breath. At first breathe normally, gradually letting your breathing slow down until it is quiet, even, and the lengths of the breaths are fairly long. From the moment you sit down to the moment your breathing has become deep and silent, be conscious of everything that is happening in yourself.

For some of us, that’s easier said than done. You start focusing on your breath, and after a brief victory, in comes the growing wave—oh shoot what about getting cash out for lunch I totally forgot to tell Dan that I’d be late wonder if Susan replied to my email. Hanh offers the simple, straight-ahead counter:

If (following the breath) seems hard at first, you can substitute the method of counting your breath. As you breathe in, count 1 in your mind, and as you breathe out, count 1. Breathe in, count 2. Breathe out, count 2. Continue through 10, then return to 1 again. This counting is like a string which attaches your mindfulness to your breath. This exercise is the beginning point in the process of becoming continuously conscious of your breath. Without mindfulness, however, you will quickly lose count. When the count is lost, simply return to 1 and keep trying until you can keep the count correctly.

Hanh goes on to suggest that controlling the breath is useful in many situations beyond the quiet moments of meditation. I’ve found it helpful in the moments before having to do any kind of public speaking, when feeling overwhelmed at the sheer number of RSS items to read through on a Monday morning, and whenever I can catch my brain trying to seek my opinion or action on 12 different matters at once. The concept of “mindfulness” is also discussed at length in Hanh’s book, and it’s very related, but it requires a lot more space and different consideration. Photo by lululemon athletica.

Mantras, Guided Meditation, and Other Practice

HowStuffWorks provides a great overview of getting started with meditation, including a shorter summary of following breath, and some pointers toward other techniques:

Seek inspiration: If you are inspired by Eastern spiritual traditions, you might reflect upon an image or icon of the Buddha. You can also use a flower, crystal, or other object that has meaning for you. Lightly allow your attention to sit there, quietly and peacefully.

Recite a mantra: A mantra literally means “that which protects the mind.” So reciting a mantra protects you with spiritual power. It is also said that when you chant a mantra, you are charging your breath and energy with the energy of the mantra. Again, choose something with meaning for you within your spiritual tradition: recite the Rosary, for example. Tibetan Buddhists use a mantra for peace, healing, transformation and healing.
Do a Guided Meditation: Guided meditation is akin to guided imagery, a powerful technique that focuses and directs the imagination toward a conscious goal. (Think of a diver imagining a “perfect dive” before he leaves the platform.)

Photo by Theresa in MS.

You’ll find a lot of guided meditations, mantra suggestions, and other resources, both free and for sale, around the web. Stick to the freely offered tools, as they tend to be more authentic and less confusing in intent, given the nature of those practicing mindfulness.

Zencast.org, previously mentioned in a post about a podcast introduction to basic meditation and mindfulness, offers a wealth of meditation instruction for all levels, and it’s generally provided with a mind toward all faiths and traditions.

Of particular interest to the Lifehacker set might be Zencast’s meditation timers and reminders. The first set is a collection of Flash-based and download-able audio files that help you time your meditation sessions. The second is a collection of Windows, Mac, and iPhone software that, basically, rings a bell or other sound on a regular basis, to remind you to bring your focus back to one thing—to collect your thoughts, if they’ve scattered. There are, most likely, many other tools for computer workers that can replicate this simple attention exercise.

For examples of specific meditation techniques put into practice, check out Ryan Irelan’s “Blue Energy” technique to beat insomnia, or a 10-minute dark room meditation technique that’s ideal for office lunch or coffee breaks.

All of these meditation techniques are just that, of course—techniques. They don’t guarantee you’ll achieve a peace of mind that strengthens your focus and resolve, but simply help you try and get there.

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