How to Structure Your Workday According to Science
There is no lack of articles regarding productivity and efficiency online. However, have any of the tips we have received over the years been proven scientifically? This time around, I am bringing actual scientific tips to help you achieve ultimate productivity at the workplace.
1. Take advantage of the first three hours
According to psychologist Ron Friedman, the first three hours of you workday are the most precious and productive. This is when we are able to focus the best. We face a decrease in our cognitive functioning from morning to afternoon, and that is why you should schedule the hardest tasks for the start of your workday.
2. Plan, then do
To achieve a more focused approach, you should strategize first, plan, put things in order, and then execute.
3. Give you brain a rest
According to Tony Schwartz, founder of The Energy Project, we go through these “ultradian rhythms” which are basically attention-span cycles of 90–120 minutes after which our bodies and brains become tired. That is when you should take a few minutes of break. If you don’t, you will start to notice a serious decrease in productivity.
4. Afternoon energy dip
Around 2 or 3 pm of the workday, we usually face a decrease in energy. This is known as our body’s circadian rhythm. Our bodies release melatonin and our body temperature drops causing sleepiness. A nap would be the best, but there are certainly other things you can do to get around this problem. Planning and scheduling tasks that you need less energy and concentration for this time day is a great thing that you can do. This time period could also be a good time to work on creative tasks as we are actually better at creativity when we are fatigued.
5. Actually end your workday
Disconnecting from you job after the workday can increase your freshness and ability to focus the following day. However, with phones in our hands constantly, this can be a hard task. Try to minimize your involvement, or you could use different devices for work and leisure.
6. Exercise
According to researchers from the Behavioral Science Institute in the Netherlands, “an increase in physical activity is associated with a decrease in work-related fatigue over time.”
