Boost Productivity & Prioritize Wellbeing
There is no shortage of pending tasks and to-dos. The thought alone of keeping up with everything we need and want to accomplish in a day can overwhelm us, often to the point of feeling tired or stuck before we can actually cross anything off our list. Here are four simple tips to maximize your productivity without jeopardizing your wellness.
Mindful Meals
When was the last time you ate a meal away from a screen? Too often, we eat at our desks while working or watching a show or scrolling through TikTok (#guilty). While it may seem harmless, consuming more information, opinions and distractions during meals, can drain our mental energy and capacity for the day. Turning off the consumption of content and solely focusing on eating can be quite challenging at first, just like meditation.
Slowing down, being present and appreciating every ingredient on our plate can lower stress levels and recharge your mind, while also aiding digestion and other bodily functions. A study in JAMA Internal Medicine indicates that practicing mindful eating can lower anxiety, depression, and stress, which are key contributors to burnout* - a serious threat to health and productivity.Romanticize the Mundane through Music
We know that lullabies can bring babies to sleep but often neglect to reflect on how music can be used in our favor when it comes to productivity. Research by Applied Cognitive Psychology shows that listening to instrumental music can increase work efficiency and concentration, particularly with cognitive tasks**. I recommend classical piano, simple jazz or bossa nova as lyrical music with a strong bass can often be distracting.
On the other hand, if we are working on organizational projects or mundane chores such as cleaning the house, finding the right playlist with uplifting music and messaging can play a big role in how much we get done and how much we actually enjoy doing the chores by romanticizing the process through music.Operating with a Master List
When we write goals out into a master list of all our tasks ahead, as opposed to daily to-do lists, each completed task contributes to a sense of accomplishment. The gradual accumulation of progress helps visually track achievements over a longer period which can increase motivation and momentum. By creating systems like this, we are more inclined to celebrate ongoing progress to foster a positive and productive outlook in your work.
A master list allows for more flexibility and big picture alignment of tasks at hand. We can shift tasks based on energy levels or other commitments, reducing the stress of having to complete everything in one day. This approach promotes a calmer routine, as we can get into a flow state with a balanced perspective of our ultimate goals. By knowing that all goals are clearly defined and organized on this master list, and visually tracking the progression of completed tasks, we can create a more accurate representation of progress and accomplishments.Take a Guilt-Free Break
We don’t tend to think about not working when our goal is to have a productive day. However, taking a break, often and guilt-free, is crucial in producing better work regular breaks without sacrificing our well-being. Our inner critic can convince us that taking a minute to stretch our body or go for a brief walk to get the blood flowing are signs of laziness or procrastination. On the contrary, research shows that more breaks can actually lead to improved performance and concentration.***
Short pauses allow our minds to recharge, boost creativity and focus, ultimately leading to better decision-making and task completion. In short, by prioritizing breaks, we not only support our overall well-being but also maximize our output to complete tasks more efficiently.
In conclusion, prioritizing self-care through these practices can enhance productivity, allowing us to lead a more focused, creative, and productive life.
Studies Mentioned:
* JAMA Internal Medicine. "Mindfulness Meditation Programs for Psychological Stress and Wellbeing: A Systematic Review and Meta-Analysis." 2014
** Applied Cognitive Psychology. "The Effect of Background Music on the Task Performance of Different Cognitive Tasks." 2010
***Journal of Applied Psychology. "The Impact of Breaks on the Performance and Well-being of Workers." 2011