Written by Finnola Busbridge, Health Advisor
Do you feel tired at work? Is your energy sometimes so lacking that you need coffee and sugar to keep your attention? Or are you just completely drained after work and have no energy for anything in the evening? What can you do to stay productive at work? I'll give you 6 tips:
1. Micropauses
It sounds a bit contradictory but research shows that taking short breaks, also called micro-breaks, increases your concentration, energy and productivity. It also creates more peace in your mind, boosts your creativity and allows you to make better choices!
Take a micro-break of about 5 minutes every hour. During this break, make sure you are not occupied with work, so walk away from your workstation for a while. For example, go get a drink, have a healthy snack, have a light-hearted chat with a colleague or do a short breathing exercise. Allow yourself a micro-break, because it will benefit you for the rest of the day!
2. Prevent a sugar dip
Everything you eat or drink affects your energy level. When you are tired, it can be very tempting to reach for something sugary like a cookie or soda. These products give you a temporary energy boost, but then cause a sugar dip. This sugar dip actually makes you tired again, reduces your concentration and makes you more irritable.
You can prevent sugar dips by choosing healthy foods. Healthy eating keeps your energy and concentration balanced, which in turn has a positive effect on your productivity. Eat a healthy lunch and have healthy snacks such as dried fruit (dates, figs), nuts or a hard-boiled egg in between meals. This will keep your energy levels balanced and keep you productive.
3. Positively stated goals increase productivity
Setting and achieving goals gives energy, that's one thing. Then are those goals positively stated? Then it gives even more energy. By formulating a goal positively, you connect with the energy of the situation you want to get to. This releases dopamine (a substance that motivates) to your brain. So formulate where you want to go instead of improving on what you are not doing well. This provides direction, focus and energy.
4. Drink coffee in moderation
Coffee (caffeine) has a positive effect on your concentration and focus, provided it is drunk in moderation (max 3 cups per day). Caffeine, like sugar, is addictive. The more coffee you drink, the more you need to have the same effect on your concentration and focus. In addition, be sure not to drink coffee after 2 in the afternoon. If you do, it can disrupt your sleep pattern and you may not always be productive at work during the day.
5. Hydrate yourself with water
Water is incredibly important to us, as it plays an important role in all kinds of functions in the body. If you don't drink enough water, you become tired, forgetful and have trouble concentrating. In fact, your energy and focus decreases even if your brain takes in 2% less water than it should. So keep hydrating yourself with water and drink about 1.5 to 2 liters of water a day. For example, add a slice of lemon or a mint leaf to make your water taste a little nicer.
6. Energy management and productivity
When you are at work there may be tasks that energize you (energizers) and tasks that cost you energy (energy guzzlers). When it comes to energy management, it's all about finding the right balance between the two. Here it is important that your day consists of more energy givers than energy takers. Are there too many energy consumers? If so, this leads to decreased energy and may even lead to stress symptoms.
Don't know what your energizers and energizers are? Make a list for yourself of the tasks that give you energy and the things that cost you energy. Ask your colleagues for feedback . They work with you every day and know what you are good at and what you like to do. It is probably impossible to get all the energy consumers out of your day, but it is possible to get enough energy providers in return. That way you can get through your day full of good energy! If you don't manage to build more energy-givers than energy-depleters into your work, talk to your manager. Perhaps together you can come to a good solution.
7. Motion
You don't have to exercise very intensely right away to get more energy. Even light forms of exercise such as walking and cycling will give you more energy. Try moving more during your workday by getting drinks regularly, taking the stairs instead of the elevator and going for lunch walks more often. Moving makes your heart beat faster which gets your energy flowing.
Another way to move more in a day is to use a sit-stand desk. When you stand you are literally activated, which is beneficial for your productivity. Besides the fact that moving has a positive effect on your energy as well as on your productivity, it is of course also extremely good for your health! So what are you waiting for?