When you juggle your workload, perhaps with the added stress of having to create a hybrid work pattern by working from both home and office, do you find yourself wanting: “If only I had two more hours each day”?
Creating a balance between the hours spent in different work environments and doing things just for yourself may seem impossible, while the very attempt to achieve it may leave you depleted of energy. Plus, deep down you feel unproductive despite the long hours you have invested, so that unhelpful voice in your head tells you that you are procrastinating, making you not only tired but also demoralized.
If you search the Internet for ‘Productivity Breaks’, you will find that being productive, or ‘at a peak flow’, depends on many things, including:
- The importance of energy management
- Cognitive, physical and sensory energy boosters
- Be focused and change your mindset
- Breakthroughs into workflow productivity
Improving your energy levels through nutrition
In 2019, more than 100 million Americans (1 in 3) reported depression as a problem. The reasons for this are many and the depression in your life impairs your focus, energy and joy. Some of the reasons can be physical, so pay attention to:
- Vitamin D deficiency
- Folic acid deficiency
- Vitamin B12 deficiency
- Gluten intolerance
- Hormonal imbalance
- Omega 6 fats are processed oils
A diet rich in sugar and starch and low in fat is extremely harmful. The brain loves saturated fats. They are not called essential fatty acids for free!
To get an optimal diet you need to include whole foods, plant foods, healthy fats, omega 3 fats (avocados, nuts, seeds), animal protein or a natural protein that provides amino acids, plus good oils (e.g. coconut). ).
Show me a kid on a beach and I’ll show you someone running to the water at some point or playing with it. We seem to be naturally attracted to water, perhaps because 97% of our body is made up of them.
Water is essential, but few people drink enough of it, which leads to dehydration. Before you feel thirsty, you will experience many less noticeable signs. These include fatigue, lack of concentration and lower tolerance to stress.
Aim to drink 8-10 glasses of water a day on average. Start replacing other beverages (e.g., tea and coffee) with water during your day. Do not drink caffeine after lunch as it will adversely affect your sleep. Diet drinks should be completely avoided as they contain supplements that the body emphasizes to remove.
Sometimes we confuse hunger with thirst. Drinking a large glass of water half an hour before eating will reduce your appetite, but do not drink it with your food. It will dilute the natural digestive enzymes in your mouth and slow down digestion. If you are bored with water, try herbal teas.
Exercise to increase focus
Our body was designed to move, and now we are not moving enough. Make sure you move every hour by stretching or walking and add some exercise to your daily routine. If you really feel like your head is in the lieutenant, then get some oxygen into your system quickly by finding a private space and stretching and deliberate yawning for a minute or two.
One of the most common blockages for people who take time to exercise is that they just do not feel motivated enough to do so. You need to take advantage of your reason for this:
- Write down all the personal reasons why you want to look and feel better through exercise.
- Now write down all the possible consequences of inactivity.
- Take a moment to think about how to look better and be healthier will make you feel.
- Now take a moment to write down how the consequences of inactivity will make you feel.
So think about how you can make it fun.
For me it’s a rebound on a mini trampoline for loud 80s music or joining an online class with a teacher I love. Tracking your training progress is key. Most importantly, write down your energy levels in points per day (a scale of 1-10) and write down the changes.
Charging through sleep
Sleep allows your brain to relax and integrate your day. It relieves stress, aids in learning and finds answers to problems. When you sleep your body gently relaxes and falls silent, your heart rate slows down, and your body temperature drops as you release tension and lower retention.
The lack of sleep you need will affect your physical and mental health as well as all the steps towards increased focus at work. It can increase your stress and anxiety, it can adversely affect your mood and your ability to concentrate and be productive.
To ensure a good night’s sleep:
- Prepare your room for sleeping (dark / cool / quiet)
- Remove as many digital devices as possible
- Have a comfortable, clean bed.
- Prepare your mind for closing with a regular sleep rhythm – go to bed and get up at about the same time each day, and tie your bed to sleep (no TV or food or work!)
- Prepare your body for relaxation (avoid alcohol, caffeine, cigarettes, food in the hours before bed. Avoid intense sports in the hours before bed. Do rehab right before bed by writing down everything that comes to mind and then put the list aside).
- Use the break-in of a 12-hour board meeting. If you wake up at 2:00 with something on your mind, write it down immediately and then say to your subconscious: “Thank you for that. I will schedule a board meeting with myself in 12 hours at 14:00 when I am fully awake and can handle it well. “.
Next, prepare for the morning by drinking a glass of water by your bed that you can drink to get your body back when you are awake. Plus, wake up to a soothing alarm or nice music, do a meditation or do a morning confirmation by a day reception by finding ten things to be thankful for.
In the meantime, everything is fine.
Increasing focus and productivity at work
Now you’re at work, full of moisture, you slept well and ate wisely and you still find that as the day gets more hectic and you’re about to do the “thing” when the phone rings, and only then do you remember that the “thing” was never done.
Knowledge workers spend their days juggling dozens of tasks and projects at the same time, while being constantly bombarded with more. Without an effective way of prioritizing / editing / storing all of these tasks, they literally stay “in your head”, creating a flood of stormy thoughts.
This in turn – despite your best breakthroughs in productivity – makes it harder to focus more and leads to an inability to fully concentrate on the work in front of you, or a compromise where you almost manage to get through everything, but the price is you spend the end of the day and just want to turn everything off.
All the never-ending tasks that go through your mind, are, according to Matt Serena: “Open loops”, and your mind will remind you of them all the time, whether you like it or not. It’s distracting; You can not expect increased focus when thoughts like “Remember to worm the cat” continue to permeate.
Indeed, according toEffect Zygernik‘, The brain has a natural tendency to return to incomplete tasks. It’s a product of ‘open loops’ that keep your brain from doing your job efficiently by distracting you from other unresolved tasks and issues. Your brain will continue to be flooded with these unhelpful reminders well into your evening (will prevent you from turning off at home) and then penetrate into your sleep, leading to mental exhaustion and flooding.
The solution is to close the loops. Remove the cognitive burden of having to decide what to do and when with some simple tasks for organizing tasks. These can include daily:
- A simple piece of paper with all your tasks written on it.
- Looking back on all the tasks and items you have, highlight them with red or amber markings (yellow) or green (RAG system). Red = urgent, amber = important but not urgent, green = excellent but no need to do so now.
- An easy-to-use method for prioritizing tasks such as Eisenhower Matrix.
Then, each week, create a loop closing list as follows:
- It is no longer necessary and Can be deleted.
- No action is needed right now, but you may need to do something about it later. create a ‘Awaiting response‘Submit and review weekly.
- This is information you may need later, such as the budget for the project you plan to carry out. Put it in the right direction Reference file / directory.
- If you still need to do the action or have more information you need for it, create a shared project board using your company system. So there is a List of master projects (With projects ranging from ‘Complete the £££ bidding document’ to ‘Complete my online course’ to ‘Pay for the weekend’, etc.)
- If it involves one and not an urgent action, put it in your diary with a specific time / date plan to do it
It can be extended to all those box sets you have downloaded and never viewed. Either delete them or take time to watch them. When you watch the third episode of The Queen’s Gambit you can call it good mental health! Finally, it’s okay to have a list of ‘decide not to decide now’ or ‘one day’ just for any dreams or future plans you do ‘do not want to forget and which, with your renewed energy and focus, will find their way to the top of your list sooner rather than later That you dared to hope.
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