There is only twenty-four hours in a day and we can only do so much to get things done before our time and energy runs out. Engaging maximum productivity is your best bet to make the day as effectual as possible.
However, you may not fully realised that there are some innocent habits you may be guilty of doing that kill off productivity. If you find it a tad bit difficult to stay engaged with your super-productive side, go through our list below to find out if there are habits that you need to quit!
1. Scrolling your Facebook/Instagram/Twitter before sleep
We can, with an absolute certainty, say that EVERYONE is guilty of this habit. If you are not then keep up the good work! While for the rest of us – you do not need to read everyone’s status before you sleep!
The problem with scrolling on our phone and electronics before bed is that it keeps the eyes engaged and the brain confused. According to Harvard Health, blue lights emitted by cell phone screens and electronics is similar to that of daylight and this throws our biological clock off its natural rhythm. Blue lights boost our attention, reaction times and mood. So the longer you are staring at your blue screen on your bed, the more your sleep suffers. The more your sleeping hours deteriorate, the harder you’ll find yourself trying to focus on your works in the daytime.
• To get better sleep, avoid looking at your phone starting from 3-2 hours before bedtime.
• Use blue light filter setting on your phone when using at night
• Identify your sufficient sleeping hours and get enough deep sleep daily.
• If you could not get enough sleep, try getting 20 minutes power nap in the afternoon. Power nap has been proven to help improve alertness, concentration and sharpen your brain significantly.
2. You don’t have enough energy-rich breakfast (or worst, you skip it!)
‘Breakfast is the most important meal of the day’ is not just a phrase to promote breakfast cafes and cereal brands. Waking up in the morning, your brain requires energy to jumpstart its processes. Starving yourself is definitely not helping any aspect of your being, especially your productivity. Not eating the right kind of breakfast is also a contributor to the loss of your productivity. Most of us would just pour cereal and milk into a bowl or grab a muffin and toast at the nearby bakery on our way to work and call that a good breakfast. No, you are doing more harm than good with that.
Early in the morning, our body does not need sugar and refined carbohydrates as it is already high in Cortisols when we wake up. Cortisols is a hormone that increases the blood’s sugar level. By further consuming sugar and carbohydrates-rich breakfast such as muffins, toast and cereals, we are adding more sugar to our bloodstream which then causes our body to experience fatigue, slow thinking process, sleepiness and laziness. Sounds familiar? This is what usually happens to you after lunch.
• Add healthy fat and protein to your breakfast plate. The classic eggs and bacons are a good energy-rich breakfast that’ll fuel up your productivity. Eggs contain choline that enhances your memory and reaction time.
• If you’re feeling a little fancy in the morning, add salmon and leafy vegetables to your menu. Salmon is high in omega-3 which enhances your memory and mental performance.
• If you’re in a morning rush, grab a banana and drink yogurt. A banana contains the right amount of glucose you need for your body in a day and yogurt is beneficial to your digestive system.
3. Saying ‘Yes’ too more works when you already have a lot!
Some people find it difficult to say ‘No’ to their superiors for fear of being seen as incapable or to disappoint them. We strive hard to be seen as a competent worker as we possibly could by trying to do EVERYTHING that are piled upon us. However, saying ‘Yes’, ‘Okay’ and ‘No problem’ all the time will eventually betray you in the end when you have more works and no time to finish them.
Always assess your workloads at hand and be smart with the deadlines given for them. Prioritize which ones are more important and focus more on those. Any new projects coming in it is wise to sit down and discuss professionally with your superiors. If it’s not possible to do it, don’t accept. Better to do really well in a number of projects than to do badly in 10 projects. Quality over quantity, always.
4. Not using apps and tools to help you out
There is an endless list of apps and tools that can help you automate some processes and you’re missing out if you’re not using them! Apps and tools such as Evernote, Quip, Skype for Business, Trello and Asana can be super-useful and productive in updating, keeping track, taking notes and communicating status as well as processes of certain projects with your team. Of course whiteboard in the office and sticky notes on your desks serve as useful reminders as any in the office but you surely can’t take your whiteboard everywhere with you!
Be creative. There are endless possibilities on how you can automate tasks. Have an app to always notified you of any bills payment, meetings and meet ups, discussions and deadlines to chase. That way you can free up some space in your mind for other things.
5. Neglecting your body
You should never ever forget your body. A weak and sick body will not benefit you in any way. Keep your body healthy and strong through regular exercises. If you are aiming to boost your productivity, go for a 15 minutes jog or brisk walk for 30 minutes early in the morning before going off to work. This will help boost up your energy and mood. If you have a stressful day at work, a quick sports session in the evening is great to release the tension from your body. Remember to focus on short burst of exercises if you’re doing it before work as to not get yourself too worn out.
Are you guilty of any of these bad habits? Don’t let them be, make the change to your routine and feel difference!
References:
https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
https://www.ncbi.nlm.nih.gov/m/pubmed/20042880/
https://medium.com/@drbradysalcido/why-breakfast-may-be-the-silent-killer-of-your-productivity-3e887ba823f4
https://blog.trello.com/food-to-help-you-stay-focused-at-work
https://www.inc.com/drew-hendricks/10-superfoods-that-increase-productivity.html
https://www.entrepreneur.com/article/244945
https://www.fastcompany.com/3058143/how-and-when-to-exercise-in-order-to-boost-your-productivi
Writer: Syafiqaa Al
