20 May

Ways to Improve Your Performance at Work

Do you ever wonder why some days at work you seem to get so much more accomplished than other days? The answer is simple: it’s all in your daily habits. There are many factors that can prevent you from performing at your best such as a lack of sleep and activity. Learn how to recognize these signs and make changes that boost your productivity.

Inadequate Sleep

Experts recommend that as an adult, you get 7 to 8 hours of sound sleep each night. While you sleep, your body actually repairs itself, recharges and enhances memory. When you awake from a good night’s rest you feel awake, focused, sharp, energized and happy. Getting the proper amount of rest transfers over to the workplace. It gives you a fresh outlook and sharp mind that makes solving problems easier and prevents you from having a mid-day burnout.

Without the recommended amount of sleep, you feel tired, unfocused, sluggish and lack the clarity and energy you need to perform at your best. If you struggle to fall asleep, there are vitamins and other supplements you can take to help you relax. If you need a picker upper, you can find products as hemp oil spray that give you a burst of energy to help get you through the day.

Lack of Activity

Sitting in one place, such as your desk, can cause you to feel a false sense of tired, and at times it can overwhelm you. When at work, especially if you sit in your chair for 6 to 8 hours, it’s important to break frequently and take a walk. This helps to get the blood flowing and accelerates your heart rate. As a result, you will return to your work station refreshed and focused, allowing you to carry on with ease. At lunchtime, leave the office when possible and take a walk outdoors. The fresh air and natural surroundings will instantly calm you and restore focus.

Posture

Sedentary jobs can inflict pain and cause chronic conditions. Many people who work in an office don’t understand the importance of having good posture. Ergonomics in the workplace is a must in order to remain productive throughout the day. Luckily, there are several quick fixes.

Your hips should remain at the back of your seat and your knees in line with them. You should also keep your shoulders square and your neck up, not down. An ergonomic chair with armrests and height adjustments is a good start. And, the armrests should keep your arms at a natural height without raising the shoulders. Using an ergonomic keyboard with finger touch movements can also prevent conditions at work such as carpal tunnel. If you have to transcribe from notes on paper, use a stand that allows your head to remain in line with your spine rather than bending down.

Fuel Your Body

Eating at lunch, especially fast food or other unhealthy meals can leave you with a bloated belly and loss of energy to perform for the rest of the afternoon. A way to avoid this is to eat light and eat well at lunchtime. For example, proteins derived from grilled chicken tossed in a salad of healthy greens and walnuts will give your body the nutrients it needs to stay alert and energized. You should also drink plenty of water, and as stated earlier take frequent breaks to stretch your legs and regain focus.

Having a good day at the office puts you in a good mood afterward. Thankfully, you can retain a high level of energy and remain focused and productive throughout your entire day by making a few simple changes.