Biologically, we operate on 90-minute bursts of energy. This varies based on the type of work we do, but the idea is built around having a balanced routine. If you’re at a desk for long periods of time, you need to take breaks.
If you want to stay focused, you need to work on achieving work-life balance first. This means balancing every aspect of your life. At home or in the office, if you neglect any of these areas, you will feel the effects everywhere else.
Follow these healthy daily habits for the best results.
A Steady Diet
Science has proven that there is a hidden link from our brains to our stomachs. Through a complex series of chemical, hormonal, and neurological networks, what we eat has a direct impact on our thoughts. The most obvious examples are when we’re sick, we don’t have the same focus or responsiveness.
By being on a reliable and consistent diet, we can avoid the lethargy, mood swings, and risk of falling ill. If you’re going out and eating foods that aren’t healthy or don’t sit well, you’re setting yourself up for failure. A healthy balance of fruits, vegetables, proteins, and fats is paramount.
A diet that is loaded with carbs, processed foods, and too much spice will disrupt the natural flora in the gut. Going on a diet will not only help you lose weight, but it will also help you feel better and more energized.
Keep It Moving
Exercise has to be a part of your daily routine. You need to have some level of moderate activity throughout the day. Exercise recharges your batteries, physically and mentally.
Getting enough activity to get your blood pumping helps clean out the plumbing, so to speak. Your organs need fresh blood at all times, but if you are sedentary the whole day, old blood cells can collect. This is the start of cardiovascular issues, such as higher blood pressure and poor circulation.
Exercise will improve your mood, burn calories, and increase your coordination. Have you ever sat for long periods of time at a desk and sat up quickly? The rubbery legs and dizziness that accompanies it should scare anyone.
You don’t necessarily need to go to the gym to transform your physical shape. You only need to set aside 20 mins a day to work up a mild sweat. The key is to get your blood pressure up high enough and breathe hard enough to get things moving.
If you can master a daily routine of exercise, you will naturally gravitate towards healthier eating and sleeping habits. Exercise is the key to happiness.
How you organize your life is another important factor for achieving work-life balance. Knowing what is expected of you allows you to set goals and reward your efforts. There are a number of ways you can help yourself and fellow employees to stick to a healthy schedule.
There are apps for that, of course. Our smartphones are virtual personal assistants in our hands. You can download planners, coaching videos, podcasts, and goal-setting apps to keep you honest and motivated.
Don’t forget to include your friends and colleagues when you start setting goals. Use them to hold you accountable and challenge each other along the way. Participate in group activities, seminars, and local events to strengthen your development.
Setting a New Year’s Resolution is meaningless without a plan and a greater purpose.
Sleep & Rest Routines
Sleep is not for the weak, it’s for those who want to keep a high quality of life well into their 70s. Getting consistent sleep will require a lot of hard work in all areas of your life. As we mentioned in our other daily healthy habits, you will need a better diet and exercise routine.
So, the general recommended daily amount of sleep you should get each night is seven hours. Most of us aren’t getting seven hours, of course. It’s not the end of the world, but if you’re consistently getting five hours or less, it’s a problem.
You have to prioritize rest if you want to get a higher quantity and quality of work done. That midday crash isn’t a cliche, it’s your body running out of fuel. It’s no accident that the world’s top tech companies offer naptime for employees.
The most sedentary jobs are often the most taxing on the body. Eye-strain, poor circulation, carpal tunnel syndrome, and mental fatigue are real threats to productivity. Plus, when you sacrifice sleep for longer work hours, you run the risk of depression.
Program Your Sleep Routine
Change up your sleeping routine by having a “winding down” period. When you finish your chores after a long day, sit down, meditate, or read a book. Don’t get locked into staring at your phone.
Have at least 30 minutes before turning the lights off where no electronic devices are in front of you. This will train your mind and body to recognize when it’s time to truly go to sleep. Let any roommates or family members know that this is your quiet time and to respect it.
Consider investing in a new bed to increase the level of deep sleep you’re getting. Utilize a humidifier or vaporizer for aromatherapy. Try out white-noise machines if you live in a big city or share an apartment. You’ll know what works by the level of energy you have each morning.
Help Achieving Work-life Balance
The journey to achieving work-life balance is not a race. You will need to work on these areas of your daily routine individually. This is a transformation that will change you for the rest of your life.
You can help yourself and others achieve this balance by introducing them to Training Amigo.
Learn how this program works to restore balance in their professional and personal lives. We can build a better life, it all starts with that first step.