10 tips for a productive work day
What you put into your body changes everything
Adapted from a story by Carrie Dennett for The Washington Post.
Do you have days at work when you feel energetic, inspired and productive? Are there other days that you feel tired, busy and stressed? Making some simple, smart choices throughout your day can help boost your creativity and productivity while reducing fatigue and minimizing stress.
Vegetables, fruit, whole grains, lean proteins and healthy fats will provide you with a steady source of energy throughout the day while offering the nutrition you need for long-term health. Many fast-food or takeout lunches contain sugar, salt, white flour and low-quality fats and proteins, which can leave you feeling bloated and sluggish now while gradually eroding your health.
When you realize that you’re ravenous, you’re ready to eat whatever’s handy and filling, regardless of taste or nutrition. Over time, ignoring hunger cues can dim them, making it harder to figure out if you’re actually hungry even during more relaxed times.
Consciously disconnecting from work in the middle of your day can give you an energy boost and make your afternoon go more smoothly. Eat lunch somewhere other than your desk.
If you must lunch at your desk, try to refrain from checking your email, doing work or talking about work. Take a few deep breaths, then eat slowly and savor your delicious, healthful meal. If you quickly inhale your lunch without noticing it, you deny yourself the full eating experience, which can leave you feeling like you need to nibble.
Packing your own nutritious and appealing lunch and snacks can help inoculate you against less-nutritious offerings from the vending machine or co-workers. If you buy your lunch, placing your order in advance instead of waiting until you are already hungry can make it easier to make a healthful choice.
Even minor dehydration can cause headaches and make you feel tired and unable to concentrate, which isn’t good for your productivity or your well-being. Aim to drink at least six to eight eight-ounce glasses of water a day, more on days you exercise. One way to tell: If your urine is clear or very light, you’re probably doing just fine.
Our bodies are meant to move frequently, and that includes more than just planned exercise. If you sit at a desk all day, make a point to move at least every hour. Get up to fill your water glass, go talk to co-workers instead of emailing them, do a few stretches right at your desk, or step outside to take a short rejuvenating walk.
Deep breathing is your body’s built-in energizer and stress reliever. Simply taking a few deep breaths can help you feel calmer, but if you have more time, sit and focus on your breathing for a few minutes. Try this at least a few times during the day to relax and recharge.
Studies show that multitasking wastes more time than it saves. When you allow yourself to focus on a task or project without distractions (email, social media, open browser windows), you’ll complete it better and faster — and then have the satisfaction of checking it off your to-do list.
Allowing work to bleed into your off-the-clock hours on a regular basis will ultimately make your performance suffer in both spheres. It’s important for your health and well-being to spend quality time with friends and family, as well as quality personal time to exercise, prepare nourishing meals and simply relax.
