6 Health and Productivity Tricks to be More Efficient

Time is money, and today this old adage seems to be truer than ever. If you want to be more productive you’ve got to learn how to get the most out of the time that you have. And to do that, you need to have several tips and tricks up your sleeve.

One of the essential elements of high productivity is health. You can’t be productive if you don’t feel well. Health and productivity go hand in hand, so you need to acquire some healthy habits if you want to rev up your productivity.

With a few simple yet effective changes in your lifestyle you can do more in less time. Let’s see how you can increase your productivity whether in an office environment or at home:


1. Remove distractions

People get easily distracted, and that prevents them from using the time they have to the fullest. Distractions are clouding your focus, and they stop you from doing things that really matter. In order to prevent this, a good rule of the thumb is to tidy up and remove any external distractions. This way you’ll be able to concentrate on the task at hand.

But the clutter doesn’t have to be just external. You need to de-clutter your mind as well. Turn off that radio, switch off the phone and turn off your email notifications. If your inbox is bombarded with newsletters you don’t remember signing up for, you can use a software like Unroll.me that will help you get rid of those junk emails. And however tempting it may be, stop checking your Facebook profile every ten minutes or so.


2. Exercise

Exercise can significantly help you supercharge your productivity. When you exercise you pump more oxygen into the brain and stimulate the growth of new muscle cells, which help keep your brain active and sharp when you need it the most. Balanced exercise also helps you relieve stress which positively influences your behavior and mood throughout the day. And when you feel good physically, you are more likely to be more productive as well.


3. Adequate sleep

Sleep has numerous roles and is essential for our overall well-being. Recent studies suggest that sleep actually detoxes the brain and removes waste products and harmful toxins. During deep sleep brain cells shrink up to 60% allowing other channels and lymphatic systems to flush the waste products. Good 6 – 8 hours sleep restores your brain and helps it function properly. During the first half of your sleep cycle, your mind is regenerating itself, and during the second half, you’re having dreams. Sleep also helps with memory retention and turns short term memory into long term memory. But not only that. Good sleep helps fights stress and any painful events because of the cycles of fluctuations of cortisol levels. When you’re asleep your body basically works for you to allow you to be at your best the next day.


4. Balanced nutrition

You know how important good nutrition is to your body, but did you know that it influences your state of mind and sharpness as well? According to the UCL Health Systems poor eating habits can lead to fatigue, low mental effectiveness, stress and depression, irritability, low energy levels, and ultimately to low productivity. Top healthy snacks and foods that boost your brain productivity include: walnuts, coffee, fish, spinach, olive oil, flax seed, Greek yoghurt, dark chocolate, asparagus and peppermint tea.

 

5. Make meetings productive

Meetings can drag on for hours, and sometimes you accomplish nothing at all. That’s why it’s a good rule to keep them short yet effective, in order to avoid unnecessary loss of time. Sometimes it’s better not to have a meeting at all than to sit idly while everybody is checking on their emails and staring at their phones instead of participating. You need to make meetings more creative and useful so that you can truly focus at the problem at hand.

 

6. Use productive tools

There are many apps, software packages and tools that can help you boost your productivity levels at work or at home. Take Evernote, for example. If you’re happen to be a blogger, Evernote can save you a lot of energy by helping you manage your time more efficiently. Evernote helps bloggers make drafts and organize their ideas. Tools such as Grammarly can help you type perfect emails or blogs more accurately and error-free. A Google tool called Directr for Business can help you create amazing professional videos in an easy and fast way. Get with the times and find your own perfect tool to be more productive and effective!

The importance of DEEP sleep

When you’re stressed, overwhelmed, exhausted, or under slept a great deal of things happen within your body, and especially in your brain. All of these things can increase symptoms of anxiety and panic attacks, OCD behaviors/ compulsions, depression, confusion, and irritability (in addition sudden outbursts of anger). While these are all terrible symptoms of an ‘unhealthy’ brain, there are so many very easy things you can do to turn it around.

Here are some tips for a healthy brain.

First of all, sleep! Not just any sleep though, but deep sleep is so important for your brain’s health. It and during deep sleep your brain will actually shrink allowing more space for the lymphatic system to clean waste products, having a good deep sleep will also protect you against Alzheimer’s and dementia, in addition to transferring memories from short term to long term storage. Finally, sleep takes the edge off of traumatic events and lowers stress because the stress chemical cortisol decreases in your sleep. Cortisol is also related to anxiety disorders, weight gain, and studies have even recently linked it to Alzheimer’s.

When you get at least 6-8 hours of good sleep, your body’s repair happens in two stages. In both of these stages your body goes through cycles of fluctuation in cortisol but overall decreases it to help you be energized and responsive the next day.

Second, nutrition! Have you ever heard the term ‘feed your brain’? That is essentially what you are doing every time that you ingest something. It’s true! Higher blood sugar is linked to shrinkage of brain tissue and inflammation! This is only one more reason that it is important to stabilize blood sugar and keep it at a healthy level! Essential fatty acids are also essential for brain function, and by taking supplements or eating foods high in Omega 3. Omega-3 Fat content that is good for your brain is also known as EPA and DHA – this is found in fish, seafood and fish oils. Essential fatty acids play many fundamental roles in many functions, including building healthy cells , maintaining brain and nerve function etc. because Our bodies can’t produce them we need to ingest them through nutrition’s sources. There have also been a number of studies that have shown that fatty acids (omega 3,6) help lower the risk of heart disease, protect against type 2 diabetes, Alzheimer’s disease, and age-related brain deterioration.

Third, change your attitude: if you have a healthy mind and attitude it will improve your brain health. This means being positive and optimistic, being curious and eager to learn, being empathetic and not apathetic… these are all things that can make a huge difference for your brain power/ cognitive function and mental health. Fundamental attitudinal shift. Making your brain more curious improves brain health. Continuous learning or lifelong learning and brain activity is important for fighting degenerative brain diseases, these are steps you can take to protect your brain.