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Have you ever wondered why some days you feel unstoppable, full of energy and able to smash through that to-do list? While other days, you struggle to string a sentence together? How you feel physically and mentally has a huge impact on your productivity. Healthy habits drive big results.
Exercise and diet directly affect your memory, mental processing speed and ability to focus – all essential for getting things done. If you’re not in the right headspace, making good decisions and managing your time becomes impossible.
Your Health and Productivity are Linked
Studies show that people who exercise regularly, eat healthy, and manage their stress get more done during the day and report higher satisfaction in their work.
You have more energy and focus when you're in good physical and mental shape. Exercise increases blood flow to your brain, releasing chemicals that improve mood and motivation. Eating a balanced diet provides the fuel you need to power through your to-do list. And practising self-care helps reduce stress so you can concentrate better and avoid burnout.
Here are some tips to boost your health and productivity
•Exercise for at least 30 minutes a day, five days a week. Taking a walk or doing some light strength training can help.
•Focus on lean proteins, whole grains, fruits and vegetables. Stay hydrated and limit excess sugar, fat and processed carbs.
•Try meditation, yoga or deep breathing to lower stress. Take occasional breaks when you're feeling overwhelmed. Lack of rest and recovery is a top cause of decreased productivity.
•Manage your time wisely. Don't take on more than you can handle, and learn to say no. Make sure to schedule in time for your health and relationships, not just work.
Take good care of yourself, and you'll have the energy and mental clarity to get things done. After all, you can't write with an empty pen.
Exercise Your Way to Better Productivity
If you want to boost your productivity, focus on your physical health. Studies show that exercise has a huge impact on energy levels, focus, and motivation.
Regular cardio exercise, like walking, jogging, and cycling, pumps oxygen through your bloodstream, which fuels your brain and muscles. Aerobic exercise also releases feel-good hormones called endorphins that improve your mood and mental wellbeing.
A study published in the National Library of Medicine called “The Influence of Exercise on Cognitive Abilities” found that regular aerobic exercise is associated with general cognitive benefits. They saw even greater improvements when the participants were asked to complete analytical tasks. Another study by the Harvard Medical School found that moderate-intensity exercise can boost your memory and thinking skills in as little as six months.
Aim for at least 30 minutes of moderate exercise most days of the week. If that sounds daunting, start with 10 or 15 minutes a day and build up your endurance over time. If finding time for a workout seems impossible, try incorporating exercise into your existing schedule. Consider starting your day with a quick HIIT session or a rejuvenating 15-minute yoga flow. By ticking off your exercise early on, you'll ensure it doesn't get sidelined as the day goes by. The key is to choose physical activities you genuinely enjoy so you can stick with them.
When your physical health is in good shape, you'll have the energy and clarity of mind to achieve results. Physical exercise has also shown potential protective effects against neurodegenerative diseases so it is good at helping us stay focused today and keeping our brains healthy as we age.
Eat for Energy
Your diet has a direct impact on your daily energy levels. What you eat fuels your body and mind, so making healthy choices can help you stay focused and avoid the dreaded mid-afternoon crash.
Focus on Nutrient-Dense Foods
Choose foods high in nutrients like lean proteins, whole grains, fruits and vegetables. These provide the vitamins, minerals and complex carbohydrates your body needs for sustained energy. Step away from the mid-afternoon coffee and biscuits, which cause spikes and crashes in blood sugar and energy, and grab a healthy snack and a glass of water instead. Your body and your mind will thank you for it later.
A balanced diet with moderate portions every few hours can help maintain steady blood sugar and energy levels. Don't let the 4pm sugar lull derail your productivity. Prepping snacks in advance can be a game-changer. Spend a few minutes the night before or during meal prep to portion out nutritious snacks like fresh fruits, veggies, or homemade energy bars. This way, you'll have a healthier alternative readily available, reducing the temptation to reach for the biscuit tin.
Research shows that diets high in nutrients like omega-3 fatty acids, B vitamins and magnesium improve cognition, memory and mental wellbeing. Oily fish, nuts, seeds and avocado are great sources, but you might want to supplement your omega 3’s if you are a vegetarian or vegan.
Stay Hydrated
When the body is dehydrated, it can negatively affect cognitive function. Studies have shown that dehydration causes fatigue, headaches and impaired concentration. Aim for 6-8 glasses of water per day to stay properly hydrated. Keep a reusable water bottle on hand and fill it up throughout the day. If water seems boring, add some lemon or cucumber for flavour.
Limit Alcohol and Caffeine
Coffee and alcohol give you a temporary boost in energy, followed by a crash. If you’re having after-work drinks, sticking to a two-drink limit will help productivity levels the next day (and avoid that pesky hangover). You’ll also want to limit your coffee to two mugs. As tempting as it is to drink coffee in an energy lull, you’re actually much better off having some water. Too much caffeine and alcohol can disrupt your sleep, stress levels and productivity.
A Good Night is the Key to a Good Day
Prioritising sleep is one of the best things you can do for your health. Studies show that lack of sleep negatively impacts how you think, feel and perform.
According to the National Sleep Foundation, adults need 7-9 hours of sleep per night to function at their best. Less than seven hours of sleep can impair memory, problem-solving skills, and decision-making. Another study showed that after 16 hours of being awake, you’re more likely to make mistakes, and your brain works slower.
Lack of sleep also affects your mood and stress levels. When you're tired, you're more prone to feelings of anxiety, irritability, and depression. Stress hormones like cortisol rise when you're sleep-deprived, putting your body in a constant state of high alert.
As a small business owner, lack of sleep will significantly impact productivity and work quality. Research by the National Sleep Foundation found that sleep deprivation leads to more work absences, lower work efficiency, and increased risk of occupational accidents or errors.
So what can you do?
Make sleep a priority and practise good sleep hygiene
•Stick to a consistent sleep schedule, even on weekends. Go to bed and wake up at the same time every day.
•Limit screen time, physical activity, and stressful work before bed. Establish a relaxing bedtime routine.
•Make sure your sleeping environment is cool, dark, and quiet. Use your bed only for sleep.
•Try meditation, deep breathing, or a warm bath before bed.
•Be careful with caffeine, nicotine, and alcohol, especially later in the day.
Getting enough high-quality sleep every night will boost your health, mood, and daytime productivity. Make it a priority, and you'll reap the benefits of improved focus, decision-making, and work performance. If you’re a night owl, you might find it hard to have an earlier bedtime, but getting enough sleep will give you a bigger boost the next day. It's worth retraining your body to a slightly earlier bedtime. Especially if you still need to have early mornings.
Time Management: Avoid Burnout and Stay Productive
If you want to avoid burnout, effective time management is key. And making the time to recharge and renew your energy levels will help you do more in less time.
Research shows that productivity decreases significantly when you work more than 40-50 hours per week. Working longer hours does not mean you get more done. In fact, the opposite is true. Long work hours are associated with poorer health, higher stress, and decreased work-life balance.
To maximise your time and avoid burnout
•Limit work hours when possible. Try to leave work at work and avoid checking email once you’re off. Strive for work-life balance and make time for hobbies, socialising, and recharging.
•Take regular breaks to focus better. Even short breaks can help you feel less burnt out and more motivated. Try walking around the block, doing some light exercise, or simply closing your eyes for a few minutes.
•Learn to say “no.” Don't feel pressured to take on more commitments than you can handle. Be selective about how you spend your time and resources. It's ok to delegate when needed.
•Plan and prioritise. Having efficient systems to organise your time will make you much more productive and less prone to burnout. Focus on high-value tasks, minimise distractions, and avoid wasting time.
Healthy Habits For Better Productivity
The evidence is clear that your health and productivity are intrinsically linked. When your body and mind are in good shape, you'll have the energy and focus to achieve more each day.
Remember, small adjustments can significantly impact your overall well-being and productivity. It's all about finding what works best for you and being consistent in your efforts. Start putting in place some simple habits like going for a quick walk on your lunch break, eating more whole foods and less sugar, and taking time each evening to unwind. Not only will you feel better about yourself, but you'll get more done.
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