productive work day

6 healthy habits you can adopt for a Productive Work Day.

Happy New month fam!

I am sharing healthy habits you can adopt for a productive work day. In the midst of all the technology promising speed on productivity, you are your most important tool for a productive day, irrespective of what you do. You are a power house that must be catered for by you.

If you are Nigerian you will know that May is extra special. The month that starts and ends with holidays.

I watched a video where people where being asked what they would be doing for the holiday yesterday. I found a few responses quite hilarious. There was the regular plans to sleep, eat, call up friends and family, hang out, visit friends.

One person was excited to be away from the boss, An entrepreneur was excited because there will be no road traffic to slow his hustle down. This funny guy was excited because a babe that he had been dm-ing for over three months finally replied his message so hanging out with her is his major worker’s day holiday plan.

What did you do for workers’ day? Hope you had a good rest?

Here are my 6 healthy habits and the reasons:

1. Sleep 

As we age we are no longer able to get the required 8 hours of sleep. Adults, especially Men, Parents with children and shift workers are the group of people mostly affected.

I wish they could come up with a supplement for sleep to make up for those we don’t get. If they succeed, i know some people that will prefer to take pills for all the 8 hours..lol

Sleep deprivation affects the circadian rhythm after a while and also leads to hormonal imbalances. The many effects include; impaired brain function, diminished alertness during the day and is the most common cause of fatigue. Other hormonal outcomes are weight loss or weight gain and this can be ome more thing to worry about.

There is no difference between a sleep deprived person and a drunk person behind the wheels. Drowsy driving accidents have landed people in jail. Others are occupational injuries (the clumsy one), monetary losses and worse case scenario is death.

Go to bed early, or atleast, at a regular time to restore some rhythm to your system.

 2. Do not skip breakfast

Kick start your body’s metabolism by putting something in your mouth in the morning. This goes for everyone, not just children. It is the most important meal of the day…

One hard and fast rule for what constitutes ideal breakfast is fibre – delays hunger while providing energy, protein and vitamins. However you choose to make it happen just make sure you help your body to work for you.

Running out time? Quick smoothies can be prepped before bed and in the morning just throw everything in the nutribullet, blend and serve in a cup you can dash out of the house with.

Immediate benefits are obviously increased concentration, strength and endurance for the day. On the long run it lowers cholesterol, prevents weight gain and other metabolic disorders.

3. Laugh freely

Exercising your facial muscles is a great way to reduce the appearance of fine lines A.K.A wrinkles. Anything that reduces your confidence level directly affects your productivity.

Even if you are stressed you don’t have to succumb to the pressure. Find humor around you and laugh away your pain. It’s okay to laugh out loud too. …but be smart about it ooh!

Don’t be the co-worker that doesn’t catch the joke when it’s thrown. Don’t push people away from you with your seriousness and “busy badge”. Little wonder you can’t get help when you need it and you get frustrated.

You can also take a break online/on social media and find something funny to laugh about and when you can, share with your colleagues. They too, need to de-stress.

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4. Take deep breaths

Adulting is taking a toll on your mental health even though sometimes we fail to accept it. Anxiety and stress creeps up every now and then and it’s okay. What becomes a problem is your inability to manage it.

Deep breaths programs the brain to clear the tension you feel and make you to more relaxed. It’s your body’s built in stress reliever.

Deep breathing exercises may be new to you but you can start with the 2:3:4 method and go on to the 4:7:8. Here is what this means

-Breathe in slowly for 2 seconds, Hold your breadth for 3 seconds and exhale slowly through your mouth for 4 seconds. 

-Breathe in slowly for 4 seconds, Hold your breadth for 7 seconds and exhale slowly through your mouth for 8 seconds.

But first start with a normal breadth before going for deep breath….I see you…hehe . Basically, exhaling should take twice the time it took to inhale. If you feel most comfortable exhaling through your nose, you can as well.

Okay…do it again now!

5. Physical activity

Scientific research has proved that sitting for more than 3 hours a a day despite regular exercising and other healthy lifestyle practices can shorten your life expectancy by 2 years.

Why all the concentration at your work desk if you cannot live long enough to enjoy the results of your dedication? When you are gone work will move on, almost immediately someone else will replace you. #hardtruth

Irrespective of the nature of your daily activity, Increase your productivity years by taking walk breaks at least every 3 hours. It’s also a great way to clear your head. Go outside and feel the sun, release the tension in your muscles, improve your blood flow and prevent headaches!

6. Increase your water intake

It is very easy to get engrossed in the days activity and forget to drink as much water as the body needs, especially in between meals.

To help you meet your daily quota you can have a slice of water melon in the morning, do the water challenge with a friend, ditch a cup of coffee/soda/carbonated drink for water instead. Alcohol will have to happen after work hours if you must

Keep a water bottle within arms reach, so that you do not intentionally or unintentionally go without water for the sake of trying to complete a task.

You will not have to worry about frequenting the restroom if you are taking those walk breaks i talked about earlier. This might even be one more prompt to take the much-needed-leg-stretching break.

I am working on myself especially with sleep and breakfast. I hope this was helpful to you

Enjoy the rest of your week!

Ijeoma...xoxo

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8 Comments

  1. Don’t skip breakfast! increase your water intake.👍👍 I love those. It is true about sleep. It’s so difficult nowadays for people to get adequate sleep. The nature of their jobs & different other factors. But we must try to get atleast 7 and half. Great post Ijay.

    1. Author

      It is really not easy these days. But hopefully one day at a time. For me i am focusing on having a regular time to go to bed and gradually move from from 6 to 7hrs… Thanks dear.

  2. Hey!! These are such good tips! Physical activity and sleep go and in hand too. It regulates sleeping patterns and a steady metabolism. I’ve missed reading your posts. Thank goodness I’ll be returning to WiFi soon! 😊

    1. Author

      I am happy to here that you will be back soon. Thanks for your contribution. Meanwhile i hope you are enjoying every bit of the break…hehe..*smiles*

  3. Felt so guilty reading this post! LMAO. Because I an unrepentant breakfast skipper. I skip breakfast with no shame and I am so used to it now. Water makes everything seem better!

    Oréoluwa’s blog

    1. Author

      I have tried to get back on track with breakfast. the challenge now is sleep, but i am getting there! LOL. Water no get enemy!

    1. Author

      YES!!! Water is life. Thank you for stopping by and leaving such nice comments Zinny

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