As someone who sits in front of a computer for a lot of my work, finding ways to mitigate the health problems that come with the work has always been very interesting and important to me. It’s clear that when I am feeling healthy mentally and physically my work is also much better. It helps to see maintaining your health as investing in your most important and valuable business asset, yourself!
But does more work really mean more productivity?
The research increasingly says no… and that you can do major damage to your body if you push on.
1. Determine when you do your best work.
Working for more than 21 hours – as happens when you stay up for 3 days to finish a project – is the physiological equivalent of being legally drunk.
2. Get enough sleep & learn the magic of naps
Sleep deprivation is now so common among adults that the CDC considers it to be an epidemic.
3. Postural checks & mindfulness
Your body’s positioning throughout the day plays a surprising role in your mental and physical output
4. Reset your focus with Pomodoros
Popularized as a productivity tool, a Pomodoro is usually a 20-minute segment in which you work consistently, without caving to distractions, followed by a 5-10 minute break. You can use this tool to set up your timer.
5. Caffeine timing
Sometimes you have days when it feels like caffeine is the only thing between you and complete ruin
But if you time your caffeine intake carefully, you can really maximize the effect it has on your body.
In the morning, most people experience a 50% increase in cortisol concentration in their bloodstream for the 30-60 minutes after they wake up.
This is known as the cortisol awakening response. This raises your body temperature and heart rate, making you wakeful and more alert.
6. Handling nutritional deficiencies
It’s pretty common across the general population to be deficient in various micronutrients. Among the most common deficiencies are the B Vitamins, Magnesium and Vitamin D3. All of these are critical components of optimal mental output and stable moods.
Conclusion
Sometimes it’s not always possible to fit in every workout or make sure every meal is perfectly healthy. There are days your business has to come first – sometimes for weeks at a time. There’s nothing wrong with that. These measures simply ensure that all the additional hours are worth it, and that you don’t sacrifice the long-term health of your body or business for the immediate wins you’re working for.