That midday malaise…the afternoon half-nap at the desk…the dull “blah” feeling of waiting for the day to end – it does NOT need to be this way! Our productivity is a direct reflection of our vitality. Being productive isn’t a question of just grinding harder.
Productivity is an extension of your physical and mental energy levels – optimize these and your productivity will follow. Here are some simple strategies to empower your body and mind and optimize your functionality and productivity.
Morning Boosts to Start Strong and Focused
Your morning sets the tone for the rest of the day, so starting strong is key. Maintaining simple habits as your morning routine can ensure you have the mental clarity and physical energy you need to tackle what’s ahead.
Soak up Some Sunshine
Natural light exposure is a crucial aspect of building a healthy morning routine. Your circadian rhythm is a term for the natural cycle of change we experience in a 24-hour day, including hormonal and physical cycles. This cycle is driven primarily by light exposure – the light-dark cycle regulated by the sun.
Studies have shown that properly timed light exposure has profound effects on our physical and mental performance, our mood, and sleep quality. Exposure to morning sunlight is associated with improved sleep quality, which enables us to function optimally throughout the day!
Get outside for at least 15 minutes and feel that morning sun on your face and you will feel the difference in your vitality and productivity for the rest of the day.
Wake Up with an Energy Boost
Your body and mind need an energy surge to transition from sleep to action. Movement and controlled breathing stimulate your nervous system and oxygenate your cells which ensures alertness and mental acuity.
Start with this simple box breathing technique while outside in the morning sunshine:
- Inhale for four seconds.
- Hold for four seconds.
- Exhale for four seconds.
- Hold again for four seconds.
This breathing strategy activates your parasympathetic nervous system, thereby reducing stress, sharpening focus and priming your mind for success. If you’re short on time, try three-minute breathwork or a quick stretch to recalibrate your system and kickstart your metabolism.
Identify Priorities with the Daily MIT List
Clear priorities make decision-making easier by reducing distractions. Enter the MIT (Most Important Tasks) method. Frontiers in Neural Circuits asserts that the prefrontal cortex, the part of your brain responsible for planning and decision making, is most active in the morning. Leverage this peak cognitive function by setting your priorities before distractions or decision fatigue sets in.
At the top of each day, follow the MIT method by identifying the three most crucial tasks that have the biggest impact and are the most consequential. For best results, tie this habit to your morning coffee, adapogenic latte, or tea and consistently use a notebook or app to track your priorities. By taking a few minutes to plan, you shift your mental energy towards focused action, eliminating the overwhelm of an unstructured day.
Jumpstart Focus with a Healthy Breakfast
Fuel your brain and body with the right nutrients to sustain focus and productivity. Starting your day with a nutrient-dense breakfast rich in protein and healthy fats can stabilize your blood sugar and prevent a mid-morning energy dip.
Choq’s Daily is designed specifically to enhance cognitive focus and complement your first meal of the day by providing the mental clarity you need to succeed. Other morning supplements might include nootropics, L-theanine, and caffeine that improve focus and alertness.
Midday Momentum to Recharge and Refocus
Starting the day strong sounds easier than maintaining productivity throughout the day. The afternoon slump can put a real damper on motivation leading to brain fog and decision fatigue.
By incorporating strategic resets and nourishing habits, you can recharge and sustain your momentum to power through the afternoon.
Reset with the 10-10-10 Method
Small intentional actions can make a big difference to re-energize your mind and body. The 10-10-10 method combines three focused activities for ten minutes each. Follow these steps for a simple yet effective midday reset:
- Hydration: Drinking a full glass of water infused with lemon rehydrates and delivers a quick dose of vitamin C, known for its antioxidant and energy-boosting properties.
- Decluttering: A messy environment creates distractions that make it harder to concentrate. Clearing your digital and physical workspaces restores order and allows your brain to refocus.
- Stretching: Prolonged sitting compresses blood vessels and tightens muscles, reducing the oxygen supply to your brain, explains a 2018 study in the Journal of Applied Psychology. Relieve this tension and improve circulation with simple stretching exercises.
Snack Smart for Brain Fuel
What you eat during the day directly impacts your energy, focus and productivity. Try out these nutritious and delicious snacks for an energy boost to tackle the afternoon slump:
- Natural Caffeine is a quick and potent way to improve energy levels. If you don’t have time to make a quick cup of coffee with whole milk and your favorite natural sweetener, try a scoop of Chad Mode natural preworkout with green coffee bean extract.
- Dark chocolate enhances cognitive function and boosts mood.
- Fresh fruit paired with nut butter offers a balance of natural sugars and fat, providing an energy boost without the spike-and-crash effect of hyper-processed sugary snacks.
Evening Efficiency to Finish the Day Strong
While many of us tend to shut down after the workday ends, the evening offers a unique opportunity to wrap up lingering tasks, reflect on your progress and set the tone for tomorrow. By developing a couple of actionable habits, you end the day with a sense of accomplishment while winding down effectively.
15-Minute Sprint to Wrap Up
Use the final minutes of your day to tackle small and manageable tasks that clear mental clutter. A study conducted in the International Journal of Science and Research Technology explains that dividing tasks into smaller, more digestible portions with self-imposed deadlines fosters motivation and combats the tendency to procrastinate.
Known as a 15-minute sprint, this practice involves setting a timer to address small chores like clearing emails, organizing your workspace and prepping for the next day. These activities often take less time than anticipated but can quickly build up from procrastination and make you feel overburdened with tasks.
A Ritual to Reflect and Recharge
Reflection is essential for long-term productivity. Take 5-10 minutes at the end of your day to evaluate your progress and plan ahead. Start by noting one win from your day– no matter how small. This will boost your confidence and reinforce positive habits to contribute to your success.
Next, take stock of what you need to do tomorrow– this is also a great opportunity to revisit the MIT method you started with in the morning. Doing this sets you up for success, reducing decision fatigue and ensuring that you start your day with a plan of action.
Conclusion
Being productive shouldn’t feel like filling your whole day with endless work. Instead, it is about creating a rhythm that balances effort with intention. By incorporating these tips into your daily habits, you contribute to a productive and fulfilling day. So, which tip will you try first?
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this article, made available via Choq, are for informational purposes only and do not constitute medical advice. The content presented here is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or dietary changes. Reliance on any information provided by this article is solely at your own risk.
