Improve Your Productivity by Taking Time for Yourself
I know you probably have a lot to do. There’s a meeting to
organize, a presentation to write, and hundreds of emails
to go through. Maybe you feel stressed and can’t seem to
concentrate very well, but you still have a lot of stuff to
do.
When things get like this, you may sometimes wonder when
you will ever be able to take a break. It may seem
counterintuitive, but taking time for yourself when you are
very busy is essential for maintaining maximum productivity.
This is particularly true in knowledge work, where
creativity, concentration, ingenuity, and problem solving
are important parts of the job.
Some studies suggest that performance can decrease by as
much as 25% when people work an excess of 60 hours per week
for prolonged periods of time. This performance degradation
can often negate almost all the benefits of the extra time
spent at the office.
The cause of the decreased productivity is often physical
and mental fatigue, which leads to slower work, more
mistakes, and wasted time. Another common problem is
“presenteeism,” where you are physically present at work
but distracted and unfocused.
Here are some tips that will help you make some time for
yourself, no matter how busy you get.
Schedule time for yourself - If you have trouble finding
time to relax, put it in your schedule. Give yourself one
hour on certain days to do an activity you truly enjoy.
Work on a hobby, do some exercise, go for a walk, or read a
book. It doesn’t matter what you do, as long as you enjoy
it. These breaks will help you renew your energy and
concentration.
Adding non-work activities to your schedule will give you
extra motivation and focus for the times when you are
working.
Exercise - Daily exercise is good for you. Not only does it
keep you looking and feeling your best, it helps boost
energy and concentration. This makes you much more
productive at work.
According to an MSNBC report, 60% of workers that
participated in a recent British study indicated that
taking an “exercise break” during the day boosted their
time management, mental performance, and ability to meet
deadlines. Researchers found that exercise provided a
performance boost of up to 15%. It also improved worker’s
overall mood at the end of the day.
The type of exercise, the duration, and the intensity
didn’t seem to matter. The effect was observed over a wide
range of activities including yoga, strength training,
aerobics, and playing pick-up basketball during lunch.
I’ve found that taking a couple of small 15-30 minute
breaks during the day is a great way to renew your focus,
concentration, and energy. This is specially true for
creative knowledge workers who have to concentrate
intensely for long periods of time over the course of a
typical workday.
Exercise is a great activity for break time because it not
only gives you an immediate energy boost, but it also helps
you release stress and deal with job pressures. Some
activities to consider during your breaks include light
stretching or talking a stroll outside. If you’d rather not
sweat too much while at work, you can save more intense
physical activity for lunchtime (when you can shower) or
after work.
Why not give it a try? Schedule a couple of 15-minute
breaks during the next week and get active. See for
yourself if it helps you become more productive.
Eat right - It takes just as much effort to grab a soda out
of the fridge as it does a bottle of water or a healthy
snack. Make good food choices and you’ll notice that you
have more energy and stamina to get through a grueling
workday. Doing this may require a little bit of extra
planning, but it is definitely worth it. Stock up on
healthy snacks like fruits or a salad that you can have
during your breaks.
You Can’t Do Everything - Are you having trouble finding
time for everything? If you want to be an effective time
manager, you must realize that you simply cannot do it all;
you have to choose certain things over others. Time
management and prioritization can help you spend more of
your time on the things that really matter to you.
Spend time with family and friends - Your relationships are
very important. It is easy to forget that when you are very
busy. Even if you don’t have time to go out and do
something with a friend, you can still take the time to
call them to see how they are. Having a wonderful
conversation with a friend can be a truly reenergizing
experience.
You’re not perfect - Perfectionism can keep you much busier
than you need to be. Learn to differentiate between tasks
that deserve excellence and tasks that just need to get
done. Do you really need to triple check that email that
you are sending to your colleague?
Start making some regular time for yourself as part of your
weekly routine. Remember that in order to be productive,
you need to be fresh and energized. Taking good care of
yourself is not only healthy, but it boosts your
productivity as well.
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Rodger Constandse is the editor of a success and personal
development blog at http://www.ksuccess.com/blog/ , and the
creator of the Goal Setting Challenge
http://www.GoalSettingChallenge.com which helps you set and
achieve your goals. Visit http://www.TimeThoughts.com for a
free time management mini-course and time saving tips PDF
reports.
