For Those Who Power Through - Deepstash

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How to Improve Your Productivity at Work - Business Guides

For Those Who Power Through

The way you treat your body will affect the way your mind works.

  • Move more. Sitting for long periods is bad for you and for your ability to be productive.
  • To make desk-work more productive, sit for 20 minutes and work, stand for eight minutes and work, stop working and take a 2-minute walk. Repeat.
  • Take long breaks. Working a 12-hour day is not great for creativity. Consider intentionally taking long breaks. Sleep is the most effective long break.
  • Try a nap in the afternoon. Learn to identify the signs of mental fatigue. Take a 20-minute nap or get up and walk around, or talk to a colleague.
  • Fight stress by breathing more efficiently. Breathe horizontally. With shoulders down, expand your belly when you breathe in and move your stomach inward as you exhale.

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Keep in sync with your body’s natural sleep-wake cycle
  • Try to go to sleep and get up at the same time every day;
  • Avoid sleeping in, even on weekends;
  • Limit naps to 15 to 20 minutes in the early afternoon;
Melatonin

Is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. 

Your brain secretes more melatonin when it’s dark, making you sleepy, and less when it’s light, making you more alert. 

However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm

Influence exposure to ligh

During the day:

  • Expose yourself to bright sunlight in the morning. 
  • Spend more time outside during daylight. 
  • Let as much natural light into your home or workspace as possible.

At night:

  • Avoid bright screens within 1-2 hours of your bedtime.
  • Say no to late-night television.
  • Don’t read with backlit devices. 
  • When it’s time to sleep, make sure the room is dark.
  • Keep the lights down if you get up during the night.
4-7-8 Breathing
Created by Dr. Andrew Weil this is breathing exercise to help you relax: 
  1. First, let your lips part. Exhaling completely through your mouth.
  2. Next, close your lips, inhaling sil...