How to work at peak productivity–and
know when to take a break
Being able to create a schedule that maximizes productivity,
as well as being able to identify when you’re losing steam and knowing how to
disconnect in a way that actually helps you recharge, is the key to doing your
best work.
Being productive all the time is impossible. No matter how much
effort you put in and how much endurance you have, you’ll eventually get worn
down.
This is one of the key reasons why flexible work enables 78% of employees to be more productive. Those of you with flexible hours can work
when you’re most efficient and have more freedom to stop and take breaks when
needed.
But it only works if it’s executed properly.
It depends on being able to create a schedule that maximizes
productivity, as well as being able to identify when you’re losing steam and
knowing how to disconnect in a way that actually helps you recharge. Here are
some pointers:
SCHEDULE FLOW
TIME
A good general rule of thumb is blocking out one-to-two-hour
chunks of time in your calendar for uninterrupted work, so you can fully focus
and reach your peak productivity. I like to call this “flow time” because it
allows you to get into your creative flow. But you have to stay committed to
getting into the rhythm; during that dedicated time, it’s critical to ignore
any distractions or desires to stop working.
TRY TIMEBOXING
Another useful productivity hack is timeboxing, which means
allocating a pre-determined amount of time to finish a given activity.
Timeboxing encourages you to find more efficient ways to finish tasks or at
least finish in a reasonable amount of time. It also keeps you accountable, as
you can use your calendar to track the activity and send a notification when it
should be complete. Timeboxing was ranked as the top productivity strategy in a
recent study published in Harvard
Business Review.
KNOW WHEN TO
DISCONNECT
Scheduling strategies can only go so far. You should also be
optimizing your productivity in real time by recognizing when you need to take
a break and resume later when you can be more effective. There are obvious
signs to look for, such as struggling to focus or finish basic tasks, or if
you’re making a lot of little mistakes. To be clear, struggling to focus only
justifies a break if you’re struggling to focus continually, despite your best
efforts. If you’re simply distracted by a few things or slow at reading a
boring, verbose email, you likely just need to suck it up, focus harder, and continue
working.
You may also consider taking a break when you’re feeling agitated
or stressed. These feelings not only harm productivity but can also translate
into irritability toward coworkers, even for remote workers. Try to take the
break before you become irritable.
It’s often smart to take a break when you feel tired, even if
you’re perfectly well-rested. This can generally be alleviated with physical
activity, even if it’s just a walk around the block. If, on the other hand,
you’re experiencing the symptoms because you’re not well-rested, you’re dooming
yourself to failure and you better start sleeping more.
Another indicator you might need a break is if your eyes are
hurting. This likely means you’ve been looking at a computer screen for too
long, and that can develop into a headache. Needless to say, this is a good
time to take a break from your phone too.
Regardless of how you’re feeling, you should take a quick break
every 90 minutes or two hours. Science has
shown that this is when humans naturally degenerate from full
focus and energy to physiological fatigue, and that quick 15-minute break helps
the brain better consolidate and retain information.
KNOW HOW TO
DISCONNECT
The most important thing about your break is that you completely
detach from work. Calling into meetings during your lunch or checking email on
your walk won’t provide the mental rejuvenation that makes a break valuable.
Beyond that, everybody should spend their breaks doing whatever they
individually need to get the most refreshed and return to work at peak
performance–but there are a few activities that tend to be particularly
beneficial.
Exercising: There’s plenty of research proving that cardiovascular
exercise is a tremendous boost for our mental functioning. It causes our brains
to release chemicals that fight stress (endorphins) as well as a protein, known as a brain-derived neurotrophic
factor, that improves mental cognition and
memory and is often described as a mental reset switch, making exercise the
ultimate way to disconnect from work.
Stretching: A great supplement to exercise, or a quick and easy
alternative for those who aren’t able to exercise or don’t want to break a
sweat. Stretching improves our flexibility and posture and helps reduce and
prevent back and neck pain, which is perfect, since sitting at work for hours
on end wreaks havoc on the natural curvature of the spine. Stretching also
increases blood flow and provides stress relief, especially when done mindfully
such as through yoga.
Healthy snacking: Healthy snacks enable us to stay sharp
throughout the day and avoid the sugary, carb-heavy snacks that cause us to
crash. Snacks that are rich in nutrients and fiber like fruits, vegetables, and
whole grains provide sustained energy, while high-protein snacks like nuts and
legumes provide amino acids that boost our concentration and alertness.
Whether it’s scheduling flow time, timeboxing, or making time to
disconnect, make sure you’re consistent so you can get your body and mind into
a daily rhythm. Flexible work continues surging, with 63% of employers now reporting that they have some remote workers. But as Eleanor
Roosevelt said, with freedom comes responsibility–and managing your own
schedule and ensuring you’re as productive as possible is no small
responsibility.
BY PAUL GENTILE
https://www.fastcompany.com/90299580/how-to-work-at-peak-productivity-and-know-when-to-take-a-break?utm_source=postup&utm_medium=email&utm_campaign=Fast%20Company%20Daily&position=3&partner=newsletter&campaign_date=02062019
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