The world is moving faster and so we happen to lose track of the most vital rituals in our life and constantly going for quick results in our professional and personal lives as well.
Familiar with the phrase “slow and steady wins the race?”. It’s not a bad idea to take a step back and evaluate how beneficial it can be to look at natural ways to boost our daily productivity and perform better in life.
Easy scientific hacks
Is your current office space allowing you to enjoy natural sunlight? Various studies have found that there’s an immense correlation between workplace daylight exposure and office worker’s sleep, and quality of life. This is all linked to the circadian rhythms which are biological, mental and behavioral changes that follow a 24-hour cycle and respond to light and darkness within an organism’s environment. These rhythms are directly attached to the exposure of light and lack thereof can lead to disruptions in our sleeping cycles, body temperature and the release of hormones. A good one to keep in mind while negotiating your office space or furnishing your home office.
When working from home it shouldn’t be difficult to find a quiet place for a 20 minute nap in the afternoon. Google, P&G, Pfizer and other big companies have added sleep pods to their workspaces, allowing employees to recharge both the body and the brain. For the caffeine lovers among us: knock back a shot of Americano (or another coffee of your choosing) before laying down and feel the caffeine kick in 20-25 minutes after, jumpstarting a productive afternoon. Read more on the Science of Naps by the American Psychological Association.
You are what you eat (and drink)
We tend to overcomplicate our meals but when it comes to the most nutritious ones, there’s only one rule to follow: keep it clean and simple. It doesn’t have to be an avocado toast packed with Goji Berries and flax seeds. A clean slice of wholegrain bread with eggs, cheese or peanut butter with banana will do as well, providing you with high quality protein to stay saturated all morning. Think of healthy snacks that are easy to take with you such as nuts and seeds (almonds, walnuts) that are considered brain food, containing lots of healthy fats, fiber, protein and vitamin E. What about a fresh piece of fruit (apple, pear, berries, watermelon) to quench your afternoon thirst? Get a bit more creative at dinner and replace your take out menu with a stove pot filled with veggies such as peppers, spinach and broccoli alongside a good filet of fish, beef or lamb. Don’t forget the carbs (pasta, potatoes, rice) but moderate your portions.
Last but surely not least, drink enough water throughout the day to stay hydrated. Coffee, tea or fresh juices are definitely better options than carbonated drinks and alcohol. The latter can really have an impact on the overall function of the body. Read more on energetic food in
If you have to sit for long periods behind your laptop, it’s a challenge to reach the daily exercise that is needed to stay in shape. Not even talking about the fitness enthusiasts but just the amount of movement that is needed to keep cardiovascular diseases, depression and high blood pressure at bay. Imagine how beneficial it can be to your brain and mood if you manage to find 10 to 30 mins workout time before starting your day.
It is known that low-intensity aerobic exercise is more effective than high-intensity exercise for improving productivity. Take that walk around the block or do some yoga stretches to stimulate your brain function, release those endorphins to give your mood a boost and save up the leftover energy for post work activities.