- Tired at Work? Try These 4 Tips to Beat the Afternoon Slump
- How To Overcome Mental Fatigue, According To An Expert
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- 7 Easy Fixes to Fight Office Fatigue
Tired at Work? Try These 4 Tips to Beat the Afternoon Slump
When they felt fatigue again, after about an hour , they took short breaks, during which they completely separated themselves from their work. This helped them to dive back in refreshed for another productive hour of work. People who have discovered this magic productivity ratio crush their competition because they tap into a fundamental need of the human mind: the brain naturally functions in spurts of high energy roughly an hour followed by spurts of low energy 15—20 minutes.
For most of us, this natural ebb and flow of energy leaves us wavering between focused periods of high energy followed by far less productive periods, when we tire and succumb to distractions. The best way to beat exhaustion and frustrating distractions is to get intentional about your workday.
How To Overcome Mental Fatigue, According To An Expert
The 8-hour workday can work for you if you break your time into strategic intervals. Once you align your natural energy with your effort, things begin to run much more smoothly. Here are four tips that will get you into that perfect rhythm. Break your day into hourly intervals. Beyond getting you into the right rhythm, planning your day around hour-long intervals simplifies daunting tasks by breaking them into manageable pieces. If you want to be a literalist, you can plan your day around minute intervals if you like, but an hour works just as well. Respect your hour.
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The interval strategy only works because we use our peak energy levels to reach an extremely high level of focus for a relatively short amount of time. When you disrespect your hour by texting, checking e-mails, or doing a quick Facebook check, you defeat the entire purpose of the approach.
Getting away from your computer, your phone, and your to-do list is essential to boosting your productivity. Mental fatigue is a condition triggered by prolonged cognitive activity. Basically, it sends your brain into overdrive, leaving you exhausted, hampering your productivity and overall cognitive function.
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The most common symptoms include mental block, lack of motivation, irritability, stress eating or loss of appetite and insomnia. Mental exhaustion can affect you for both short-term or long-term. If left unchecked, it can lead to all sorts of serious health problems, including anxiety and burnout. Studies suggest that walks can improve concentration and reduce stress. A recent study published in the Journal of Behavior Therapy and Experimental Psychiatry also found that walking with a little pep in your step can even boost your mood.
Spending time in nature has some longterm benefits, too. Research shows that going for walks outside can decrease feelings of depression and improve mental health. Work in increments. How many times have you sat down to complete a project only to jump to another task 10 minutes later?
We simply struggle with keeping focused -- and working in segments may be our solution. Some experts suggest that working in minute bursts may help us be more productive in the long run because they give our noggins a rest. To operate at our best, we need to renew our energy at minute intervals -- not just physically, but also mentally and emotionally," Tony Schwartz, president of The Energy Project, wrote in a HuffPost blog.
Jog the stairs. There's nothing quite like exercise to get your blood and brain going. Getting in a quick workout -- even if it's just taking a trip up and down the stairwell -- will release those endorphins, and research suggests it may make you more productive. Not to mention, you'll reap the physical perks of exercise in the process. Not a bad pick-me-up. Take a snooze.
We're big fans of afternoon naps -- and it's not hard to see why. Just a minute snooze can boost alertness, productivity and creativity.
Sometimes the only way to fight a little fatigue is to give into it. You'll come back more reenergized, anyway. Do some quick thinking.
7 Easy Fixes to Fight Office Fatigue
It may seem counterproductive and like the last thing you want to do , but research shows making some split decisions may actually increase your energy. When you've hit a wall, try scheduling a brainstorming session or a meeting. Getting work done in the process? Boogie down.
Okay maybe don't have a personal dance party at your desk, but at least plug those headphones in for a few minutes.