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Have you ever wished for more hours in the day? I think we all have. As parents, employees, and creative people with big goals, we often feel stretched too thin — like we’re checking all the boxes, but not doing anything particularly well.
Unfortunately, I can’t give you more time, but I can share some ideas for using the time you have more effectively. It all starts with finding ways to stay energized and focused all day. When you do that, you can get more done in less time, freeing up hours for the things that matter. Plus, you can become a more present, joyful, impactful version of yourself — at work and at home!
Here are 5 strategies you should try.
Schedule Your Day Around Your Energy Peaks
Research has found that our bodies follow certain biological rhythms and, because of these patterns, our energy levels tend to peak around the same times every day. By paying attention, you can locate these high energy times and make sure you use them well.
For example, you should try to avoid scheduling meetings during your high energy hours. And don’t use that time for mindless busy work. Instead, use it for the important tasks on your to-do lists where you’ll benefit from the extra energy.
By scheduling around your energy level, you ensure that you’ll have the right amount of energy for whatever task you’re accomplishing, without wasting any.
Drink a Healthy Amount of Water
You might be surprised to learn a bad night’s sleep isn’t the only thing that can make you feel drowsy and listless. Research has discovered another culprit that can steal your focus and make you less present and productive: dehydration.
Staying hydrated throughout the day is an easy way to keep yourself sharp and focused. Here are some tips for getting enough water.
Eat Foods that Give You Sustained Energy
Do you know how the first thing you want to do after Thanksgiving dinner is take a nap? Or how after your kids eat sugar, they experience a rush of energy followed by a predictable crash? The foods we eat have a big impact on our energy and focus. And by eating the right foods, you can enjoy more sustainable energy and greater productivity throughout the day.
One of the simplest steps you can take is to eat more whole foods and fewer processed foods. Whole foods, especially those with protein, healthy fats, and complex carbs, tend to take longer to digest than sugary processed foods. This leads to a steadier supply of energy, instead of a spike followed by a crash.
But let’s face it, eating whole foods for lunch during a busy workday is easier said than done. Microwavable pizza rolls are so quick and convenient — if only there were healthier meals you could simply heat and enjoy. Guess what? There are! Freshly, Veestro, and Meal Pro are just a few of the meal delivery services that offer fully-prepared, single-serving meals featuring energy-giving, whole food ingredients.
Take a Break Every 52 Minutes
We’ve all heard the story of the tortoise and the hare. The tortoise pushed forward, slow and steady, while the faster hare stopped for a nap. It turns out, in the grand scheme of things, the hare actually had the right idea. One of the easiest and most effective ways to maintain your energy and focus at work is to simply take breaks, instead of trying to push through hoping your fatigue will magically disappear.
When it comes to how often you should take breaks, many people follow the popular Pomodoro Technique — 25 minutes of work followed by a 5-minute break. But science has found this is not the optimal pattern.
A recent study tracked employees work habits using a computer application, observing how often they took breaks and how productive they were in their work. The researchers found that “the ideal work-to-break ratio was 52 minutes of work, followed by 17 minutes of rest. People who maintained this schedule had a unique level of focus in their work.”
Close Your Eyes and Lie in Bed for 7 – 9 Hours Every Night
Yes, I’m talking about a good night’s sleep, but let’s face it, you would have skipped this paragraph if I’d called it that up front. Many people believe they’re too behind and stressed to afford a good night’s sleep. But what if the opposite is true? What if you’re behind and stressed because you don’t make sleep a priority?
Sleep is an investment in heightened performance. So why not try this experiment: Commit to getting 7 – 9 hours of sleep every night for one week. Throughout each day, pay attention to your energy and focus. At the end of each day, take stock of how much you’ve accomplished. Use these findings to decide if sleep should be a worthwhile priority in your life.
In fact, that’s a great approach for all of the strategies I’ve mentioned. Try them and see what you think. If you like the results, keep going. If not, try something new. The smartest strategies are the ones that work for you.
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