Category: Productivity & Energy

Did you know people who engage in healthy morning routines are more likely to experience better sleep, better overall mental health, and increased cognitive function. They are even more capable of controlling their emotions throughout the day. 

A well-established, healthy morning routine can have a positive impact on your ability to be organized, achieve goals, and be productive. It can also give you a boost of confidence to power you through the day.

But be aware, not all morning routines are created equal. To make sure that you have a morning routine that will benefit you, your well-being, and your health, you need to ensure that it includes healthy, proven practices. 

And remember healthy morning routines don’t have to be jam-packed with intense exercise or rigorous schedules. A low-impact relaxing routine can be just as effective.

In this article, we will help you develop the best morning routine for you, to help you achieve maximum productivity in your day.

1. Positive Affirmations and Mantras

A particularly effective way to start the day is by using positive affirmations. Including affirmations and mantras in your morning routine can benefit your mind by flooding your brain with positive self-talk. 

It effectively activates the subconscious part of your brain before you start the day. It promotes the general idea that you are what you think. Positive affirmations set you up for a productive day.

Addison Rae, competitive dancer and TikTok star, includes positive affirmations in her early morning routine. She writes down her positive affirmations of love, wellness, and health while enjoying her morning cup of matcha. 

By focusing on herself first thing in the morning, Rae prepares herself for the challenges of the day ahead.

2. Healthy Morning Routines with a Morning Workout

It’s a great idea to add a morning workout routine to the start of your day. Early exercise will help you start the day with more energy, focus, and optimism. Plus, after a morning workout, you are more likely to eat healthily and stay active throughout the day.

Richard Branson, billionaire, and founder of the Virgin Group, starts every day with exercise. Like many entrepreneurs, Branson wakes up early at 5 a.m. to allow enough time for vigorous exercise.

Generally, Branson starts the day lifting weights for around 40 minutes to maintain his fitness and strength. Although, if he happens to be on his private island, Necker, he will go kite surfing or play tennis to get his blood pumping.

Following his morning exercise routine, Branson will have a nutritious, light breakfast that includes fresh fruit, dried fruit, nuts, and muesli, along with a cup of tea.

With the combination of exercise and a healthy breakfast, Richard Branson is then ready to take on his busy day.

If an intensely active workout routine doesn’t feel like the right choice for you, consider a more gentle stretching routine instead. Yoga or Pilates might be better suited if you prefer a calmer form of exercise.

3. Practice Morning Gratitude

When it comes to healthy morning routines, practicing gratitude is a great way to get started. Former US President Barack Obama practices morning gratitude every day. 

After waking, Obama will lay in bed for some time while practicing gratitude. He also enjoys speaking with his wife, Michelle, while lying in bed before starting his day.

Regularly practicing gratitude can lead to more positive emotions, feeling more alive, better sleep, and an enhanced ability to express compassion and kindness. It can even promote a stronger immune system. 

After practicing gratitude, Obama usually goes to the gym for cardio training and strength conditioning. Sometimes, he plays golf or basketball.

After his workout, Obama will have a breakfast that consists of toast, potatoes, and eggs with tea and juice.

4. Puttering About Early

By waking up early, you give yourself more time in your day, making your morning much calmer instead of being rushed or stressed.

Tech titan Jeff Bezos goes to bed early so he can wake up early, at around 6:30 a.m. every day. Because he wakes up so early, he has time to putter around his house in the morning and doesn’t have to work straight away. He makes coffee and relaxes while reading the newspaper.

Once his kids have woken up, he will make breakfast for them, and he even washes the dishes afterward.

It’s only after breakfast that Bezos will start work. At about 10 a.m., he drives to the Amazon headquarters to tackle the most challenging tasks and priority items within the first two-hour window of the day.

5. Health Morning Routines With Meditation

Morning meditation is one of the healthiest ways to start your day as it is extremely beneficial to your mental health. It provides an important mood boost, improves focus and productivity, and can even lower levels of stress and anxiety later in the day.

Srinivas Rao, thought leader, speaker, and author, starts his day by meditating. Usually, he wakes up around 6 a.m. or whenever the sun rises, to start his morning meditation. He meditates without any external distractions for around 10 minutes.

Following meditation, he goes to the ocean to get some exercise. He has a special connection with the sea and feels that he connects with nature when he feels the waves around him.

Before starting his workday, he will make a bulletproof coffee and read for a bit.

Finally, at 10 a.m., he will begin to tackle his work for the day. Focusing intensely on his work for two to three hours before taking a break for lunch.

6. Work First, Early On

While this morning routine might not be the most traditional, it is one that Tim Cook, CEO of Apple, uses. 

He wakes up at the extraordinarily early hour of 3:45 a.m. and dives straight into his busy day of work. He starts off by getting through over 700 emails.

After getting through his emails, he works out at a private gym for about 30 to 45 minutes. He then gets a coffee at Starbucks and drives out to Apple Park between 8 a.m. and 9 a.m.

If you prefer to dive straight into your work, this might be the healthy morning routine that works for you. Of course, you would need to either operate on little sleep or be okay with going to bed early so you can wake up early.

7. A Big Breakfast

Contrary to many, Warren Buffet, an incredibly successful value investor, starts his day with a big, calorie-packed breakfast every morning. 

And surprisingly, his drink of choice, first thing in the morning, is not your typical cup of coffee, but instead, a can of Coca-Cola. He drinks sweet soda often and claims that half of his daily calories come from soda.

Buffet is also a huge fan of McDonald’s and often has breakfast there. His breakfast of choice is determined by the performance of the market. On a bad day, he will have a big breakfast that includes two sausage patties. But, when the market is going well, he will have the bacon, egg, and cheese breakfast sandwich.

While Buffet’s breakfast is not the healthiest of choices, there is something to be said about making sure you have an enjoyable breakfast. And a big breakfast can provide you with the energy you need to get through your workday.

While it is possible to have a big breakfast, make sure you consume the right amount of calories every day. 

If you prefer a big breakfast, talk with a nutritionist about the best way to have a larger breakfast while still ensuring healthy eating habits.

Want to Learn More About Healthy Morning Routines?

The secret to creating an effective, healthy morning routine is to focus on what feels good for you. You should not start your day by beginning with something you really dislike. 

The more you align your morning activities with what makes you feel good, the more productive and happy you will feel throughout the day.

Would you be surprised to learn that 54% of high-performing employees describe an open-plan office as “too distracting”? But don’t panic, even though productivity in an open-plan office comes with some inherent challenges, we’ve got some tips to stay focused and be productive.

Distractions throughout the day can cost you and your employees up to 3-4 hours of productive time a day. And it can take an average of 23 minutes and 15 seconds to return to the original task following an interruption. 

The biggest loss of productive time during the day is reportedly interruptions from colleagues. On average, employees in open office environments receive 29% more interruptions than those in private offices.

Evidently, a co working environment can make it extremely challenging to focus and be productive at work.

To help you maintain productivity in an open working environment, we’ve put together nine proven tips to stay focused. And the best bit is that these tips will help whether you work in an open office, a co working center, a coffee shop, or any other shared environment.

1. Get Input from Your Team 

Remember earlier when we mentioned it takes up to 25 minutes to refocus after an interruption? If you get interrupted 16 times in an eight-hour workday, you’re better off staying in bed. 

How can you combat this issue? Whether you manage a team of five or 50, start with a casual meeting with your employees. Have an honest discussion about how everyone can optimize their work in an open environment.

What’s working (and not working) in the current office design? Are there particular areas that are especially noisy or distracting? Are there certain situations or times of the day when everyone seems to have trouble focusing?

Once you have clear input from everyone, focus on creating a plan to minimize distractions.

For example, when someone is on the phone, can everyone in their vicinity lower their voice to a whisper? Would it benefit everyone to schedule one office-wide, interruption-free hour each morning or afternoon? Could you turn that unused corner into a quiet, library-like setting if someone needs a few minutes of silence?

The goal of this brainstorming session is to be proactive. You want to give everyone the chance to collaborate on optimizing the working environment.

2. Change Your Location

If you’re having trouble focusing at your usual workstation, take your laptop elsewhere. Chances are you can find a quiet nook or corner somewhere that isn’t being used.

Is there an empty conference room or a semi-private cubicle you could use for an hour or two? If your company spans multiple floors, could you move up or down a floor? You’re less likely to become distracted if you’re surrounded by people you don’t know as well.

What if you notice that your employees are constantly up and changing their work locations to seek solitude? That’s a sign that it’s time to revamp the office to make the space more productive for everyone. Take the initiative to add a few cozy couches to the break room or create a small “quiet zone” where your employees can go to focus.

If you (or your employees) still occasionally have trouble focusing, a visit to a nearby coffee shop or library could be the perfect way to hit the reset button.

The “coffee shop effect” has been found to boost concentration and help your brain perform better. The right amount of background noise not only improves your mood and sharpens your vision, but it can also enhance your decision-making abilities.

Some types of background noise have been proven to produce sensory signals that help your brain to break out of a rut and see things from a different perspective.

3. Switch to Batch Communication

Does it seem like you’re constantly interrupted by the same individuals? Is there one person who sends an email or Slack message every few minutes?

To cut down on interruptions, ask this person (or everyone on staff) to keep a running list of questions, requests, and needs. Then set aside a few times a day to check your email or the office chat group to address those concerns.

More helpful tips to stay focused include asking employees or colleagues to email you instead of calling, messaging, or physically interrupting you. The fewer interruptions everyone receives, the better everyone will be able to focus at work.

Of course, you can always make exceptions if there’s a true emergency or something that can’t wait until later in the day. 

4. Create Standing Workstations

A sure way to boost productivity and reduce aches and pains is making the switch to standing desks. In fact, standing while you work improves your circulation, helps you burn more calories, and boosts your digestion and energy levels.

Depending on the size of your company, you may not be able to invest in standing desks for everyone. If possible, though, could you add a few standing workstations around the office so employees can take advantage of them if they want to.

If you’re wondering whether standing really makes that much of a difference, the answer is yes. Studies show that workers who stand can be 45% more productive than their seated colleagues!

And let’s not overlook an even more important fact: Sitting for more than six hours a day raises your risk of early death by almost 20%.

5. Revamp Your Personal Workspace

Another one of our helpful tips to stay focused is to make the most of your own personal space. And even if space is limited, little changes can make a huge difference in your ability to concentrate.

For example, you could add a bit of life (literally) by placing a potted plant, succulent, or goldfish bowl on your desk. Other productivity boosters include an essential oil diffuser, aromatherapy mister, a small fountain, or a white noise maker. 

Of course, before you add anything with sounds or smells, check with your nearby colleagues to ensure the addition won’t become a distraction for them.

6. Start a “Study Hall” for Grown-Ups

Remember in high school when everyone filed down to the library for an hour of quiet time to study or finish homework? That same concept can do wonders for increasing focus and productivity amongst your staff. 

Designate an hour or two each workday to work quietly and not interrupt each other. Set the group chat to “do not disturb” mode and switch off email notifications so no one is tempted to break the silence.

Depending on the needs of your business, this might work best first thing in the morning or at the end of the day before everyone goes home. Another time that works well is right after the lunch break when everyone has had the chance to collaborate.

7. Get Some Fresh Air

There are some days when all these tips to stay focused simply won’t be enough. Whether you’re dealing with a difficult client or the interruptions won’t stop coming, sometimes the best thing you can do is step outside.

Take a few moments to sit in the sunshine or go for a quick walk around the block. Take a moment to meditate or say a prayer to help you regain your focus. If there’s a park nearby, spend a few minutes reconnecting with nature.

You’re sure to feel more balanced and ready to tackle those assignments when you return to the office.

8. Wear Headphones

To drown out the background noise, the most obvious place to start is by wearing headphones.

There’s a variety of noise-canceling headphones on the market today that create a tranquil bubble so you can focus at work. You can also use headphones to listen to streamlined music that boosts cognition, mood, and productivity.

One study found that workers who listened to streamlined music significantly outperformed those who listened to plain music when it came to perceived focus, precognition, task persistence, and creative thinking.

Earbuds serve the same purpose but they’re not as visible to your colleagues and may not have the same impact. Everyone can see your headphones from across the office, sending a clear “Do Not Disturb” signal that you’re focused on your work.

Someone is less likely to interrupt you when you’re wearing headphones. If they’re looking for a friendly water cooler chat, they’ll move on to someone else who looks less preoccupied.

9. Create a Universal “Busy Signal”

We mentioned earlier that headphones can ward off interruptions, but they’re not the only solution. Another idea that works well in an open-plan office is to have one visual signal that means, “I am busy, do not interrupt me.”

Some companies have successfully used “Do Not Disturb” signs on the backs of chairs (or as plaques on the desk). Others use a colored flag on a monitor or beside a laptop to signal deep work. One company has successfully used LED light indicators that switch from a green to red to signal when employees are available to collaborate.

If most of your employees prefer earbuds to the aforementioned headphones, here’s another idea. You could introduce a simple system with these signals:

• Two earbuds in means: “I’m focused on my work, do not interrupt me”
• One earbud in means: “I’m available to answer a brief question”
• Both earbuds out mean: “I’m ready to collaborate with my teammates”

There are no hard and fast rules here. It’s all about finding a system that works for you and your employees.

Use These Tips to Stay Focused in an Open Office

Whether you spend your days in an open office or you step out occasionally to work at your favorite coffee shop, take these focus tips with you.

Communicate with your team and find out what’s working and what isn’t inside the office. Proactively take steps to help everyone focus, from creating “busy signals” to establishing an interruption-free work hour. And remember that sometimes a brief change of scenery is all you need to hit the reset button and regain your focus.

If you do all these things, you (and everyone who works for you) will feel focused, productive, and happy.

Are you feeling inspired after reading these tips to stay focused? Don’t stop here! Continue your education with one of these must-read books that focus and productivity for executives and entrepreneurs like you.

It has been scientifically proven, working without taking vacations diminishes your productivity and creativity. It can even add additional strain on your work and family relationships. The research unrefutably tells us why vacations are important and the critical role they play in your work life balance. Not only will taking regular vacations ensure the right work life balance, but it will also boost your overall productivity.

Generally, executives tend to focus more on the time they spend in the office rather than out of it. But it is arguably of equal importance to focus on how much time they spend out of the office. Ensuring the right amount of downtime and switching off from time to time will have a substantial impact on how well you can perform on a daily basis. 

Typically, executives often have a hard time getting away for a vacation though. There always seems to be a compelling reason to postpone time-off, whether it be the busy season, on the eve of an investor’s meeting, or in the middle of an important product launch. 

So, when is the best time to go on vacation? Perhaps first and foremost, when your health calls for it, chronically overworked middle-aged men and women are at greater risk of serious illness like heart failure. 

Although, I would recommend taking regular vacations before you burn out. Why wait until it is too late?

Why vacations are important

According to the Bureau of Labor Statistics, CEOs work an average of 62.5 hours a week. Comparatively, the average American puts in 44 hours each week, or nearly 9 hours a day.

That’s a lot of stress. And this stress wears away at the health of a company’s leadership, both acutely and chronically. The Mayo Clinic has even linked several potentially stress-induced threats to your heart, such as an irregular heartbeat or a higher risk of coronary heart disease.

A recent study found that men were at a 30% higher risk of heart disease and were more likely to have a heart attack if they put off taking a holiday for five years in a row compared to those who went on holiday at least once a year. Even just missing one vacation increased their risk.

Similarly, these risks apply to women as well. Dr. Mehmet Oz highlights that women who forgo vacation for more than a year also have a higher risk of heart disease and death from heart disease. 

In addition to mental and physical stressors, long periods of work without a vacation can lead to reduced productivity, diminished creativity, and strained relationships. One Stanford study discovered that productivity declined sharply after more than 50 hours worked per week.

In sum, the right time to take a holiday from work is when you are beginning to struggle. Before the daily bustle starts to overwhelm you and your body starts to bear the toll. 

Or perhaps more simply, if it’s been a year since your last meaningful break from inboxes, meetings, commutes, business trips, or even your laptop. 

Tips to switch/turn off during holidays

Trust your people

Perhaps like many people, you have a compulsion to constantly check your inbox, even when you are on holiday. But remember, you can’t control the day-to-day that much, vacation or no vacation. As a senior leader, the decisions and vision you laid out a year ago determine the daily results. 

The biggest influencers on your company’s daily operations are the managers working closely with clients. Unless that is you, it’s time to worry less and trust more.

If you have done the groundwork, then you can switch off with confidence and a clear mind.

Go Dark

Brian Scudamore, who oversees four $250 million companies, knows how hard it is to resist remote management. He makes a point of “going dark.” He forces his employees to change his passwords to prevent him from slipping back into daily operations while waiting in line for a mojito. 

By stepping outside the stream of chatter, you can free up energy to let the big questions marinate: where do you need to lead the company over the next 9 to 24 months? This is where you can make the biggest impact.

And that is why vacations are important, they allow you to experience the deep benefits of your downtime will begin to kick in.

Be a better leader: vacations enhance productivity and focus

The inescapable truth is that the way you choose to allocate your time and energy as a business executive plays a considerable part in the overall performance of your company. It is one of the fundamental reasons why executives need a regular vacation. 


Not only are holidays crucial for maintaining your health and wellbeing, but they also help you express your creativity and be a more productive leader. 

Why vacations are important: 

1. You will prevent burnout

There is no executive immune to feeling overwhelmed and exhausted. Some stick it out longer than others before burning out. Work-life balance is the key to a healthy and prosperous life.

2. You will facilitate creativity

A simple change of pace and scenery can do wonders for your mental state of mind. A nature trip might spark your creativity and passion you might never have had without stepping outside your daily routine.

3. You will see the big picture

Some distance from work will undoubtedly allow you to see the bigger picture. By unplugging from the everyday, you might see solutions you have been trying to find for a long time. 

Conclusion

As an executive with a lot riding on your business outcomes, you may feel there is no good time to take a vacation. Ironically, this business-over-everything view hurts your performance as a leader. 

By taking the time to delegate your responsibilities and trusting your employees enough to unplug, you can take a well-earned break. 

Giving you the time to focus on your health and wellbeing, your longer-term vision for the company, your career, and your personal relationships. 

How important are office lighting ideas when it comes to productivity at work? According to a mounting body of research, very.

Studies show that improper lighting can impact the productivity levels of office workers. It can affect mental and physical energy, play a role in migraines, and throw out one’s circadian rhythms.

Fortunately, there are several ways you can optimize how lighting is set up in office areas. These simple improvements in office lighting can have both a positive impact on your employee’s health and can boost productivity. And healthier employees lead to fewer sick days, higher energy levels, increased positivity, and better output.

Want to know more about which office lighting ideas can help you achieve this? Stay with us as we list seven top lighting solutions which can spark heightened productivity.

1. Incorporate Natural Lighting Where Possible

One of the best ways to enhance the quality of office lighting is to incorporate as much natural light as possible.

Described as the “best medicine for the office,” natural lighting has been proven to reduce eye strain and headaches in office workers by 84%. Reductions in these issues during the workday automatically lead to increased outputs.

Research shows natural lighting doesn’t just boost productivity by decreasing eyestrain and headaches, but sitting next to a window can increase workers’ outputs by 16%.

On top of this, natural lighting is also known to increase serotonin levels and regulate melatonin release. This, in turn, helps with sleep quality, which positively impacts energy levels and alertness during the day.

What to Consider When Incorporating Natural Lighting

As you can see, incorporating natural lighting into office areas is one of the best office lighting design strategies. However, implementation is not as straightforward as you might think. Even though the best office lighting comes from the sun, direct sunlight and electronic screens are not always the best combination.

Have you ever sat in front of a computer hit directly by the sun? You probably couldn’t see a thing. This is because sunlight is stronger than the light that your computer screen emits.

The trick to working around this is to diffuse natural light in areas where it is too bright. For example, if you have large office windows that receive direct afternoon sun, install semi-translucent blinds to diffuse the light while still allowing light into the room.

Another problem for offices is lack of natural lighting, some areas just might not getanysunlight, ever.If you can, consider rearranging the layout of your office so that workers get as much light as possible. Try to use rooms that are totally cut off from natural light for functions like storage, filing, or printing.

Another area to think about is conference rooms. Many of us spend long hours in conference rooms that lack access to natural light.

By choosing rooms with large windows as conference areas, you can boost energy levels in conferences and meetings. Which can lead to better productivity and communication.

If you can, you might also be able to look into installing skylights, which are an ideal source of natural light.

2. Look Into LED Bulbs that Mimic Natural Light

While natural lighting is the best solution for boosting productivity and employee health, there are many situations where there isn’t enough of it. This is where artificial lights, used in the right way, can be helpful.

When it comes to artificial lighting, LED bulbs are considered one of the best options for enhancing productivity. One of the reasons for this is that well-designed LED office lighting can mimic natural lighting. What’s more, LED bulbs emit bright light but with reduced glare and harshness.

In contrast, fluorescent bulbs emit very bright light but are often harsh and irritating to the eyes. This can result in increased eyestrain and headaches.

As an added bonus, LED bulbs are also more environmentally friendly than other artificial light options. Not only do they use less energy, but LED bulbs also last longer than incandescent light bulbs and CFLs. Along with being more energy-efficient, LED bulbs do not contain toxic ingredients.

3. Boost Energy Levels With Light Therapy Lamps

As we’ve mentioned, it’s hard to incorporate natural lighting into all areas of an office building. Inevitably, there will be places where you need to bring in artificial sources of office lighting.

While well-designed LED bulbs can mimic daylight, you can take the daylight replication concept one step further with light therapy or Smart lighting. You should consider this option if it isn’t feasible to fit out a whole office floor with LED lights.

With Smart office lighting ideas, you don’t have to replace all of your lighting fixtures. One Smart solution is light therapy lamps. These office desk lights are portable, compact, and can be placed anywhere in the office.

Although, the best position for light therapy lamps for executives and office workers is generally on one’s desk.

As you work, the light emitted mimics natural daylight, resetting circadian rhythms, regulating hormone function, increasing energy levels, and thereby boosting productivity.

4. Incorporate Task Lighting

Task lighting, often lacking in many office environments, is particularly important for any work area.

Task lighting is any kind of lighting designed to help you with a specific task, such as reading. The most common type of task lighting is swivel lamps, used to provide focused light for specific tasks.

Task lighting has a number of advantages. First, it lights up your desk with bright, directed light when needed, and you can control it depending on your lighting needs during the day.

Additionally, task lights can easily be positioned in different places on a desk to eliminate shadows and cast light directly where you need it.

5. Allow Employees to Adjust Their Lighting Levels Individually

While we are on the topic of task and workstation lighting, it’s worth mentioning the importance of allowing employees control over their own lighting.

According to research, workers who can control light brightness at their own workstations were more engaged and more productive. As an added bonus, energy consumption also dropped, as employees made more use of natural light.

You should focus less on strong, overhead, centrally-controlled ambient lights and more on personalized desk solutions. These lighting fixtures should allow employees maximum control over their lighting conditions.

6. Use Lighting to Improve the Aesthetic of your Office Space

Another thing to think about in office design is accent lighting. Accent lighting is a key component of interior design and decor.

You could include wall-mounted sconces and LED lights to highlight artwork, use statement lights in corners to illuminate shadowed areas, and incorporate floor lamps.

Accent lighting can dramatically improve the aesthetic of a space, thereby increasing feelings of wellbeing. And it’s well known that feelings of wellbeing can trigger heightened productivity.

Accent lighting will not only make employees feel good, but it will also elevate the office space in the eyes of your clients.

7. Strike a Balance With Brightness

When considering different office lighting ideas, it’s important to consider light brightness.

Dim light levels can be a productivity killer and result in eyestrain, headaches, and fatigue. However, overly bright or harsh office lighting is also not ideal in a work environment. As mentioned, direct sunlight competes with screen brightness and can cause glare and eyestrain. While harsh fluorescent bulbs can strain one’s eyes and disrupt circadian rhythms.

The happy medium for the best office lighting is generally overhead lights of medium brightness, preferably LED-based and possibly daylight mimicking.

Overhead lighting can then be supplemented with task lights, an office desk light with light therapy capabilities, and accent lighting.

Ideally, workers should have as much control over the lighting brightness in their personal work area as possible.

Implement These Office Lighting Ideas for Heightened Productivity

Light undoubtedly has an effect on physical and mental energy levels. As well as focus, sleep patterns, hormone production, mental wellbeing, and more.

If you want to increase productivity in the office, optimizing the lighting is a smart choice. One of the easiest ways to enhance office lighting is to invest in individual light therapy desk lamps. Or, if you’re ready to make a bigger investment, consider ambient LED lighting technology and take steps to bring in as much natural light as possible.

Are you looking for more solutions for optimizing your workspace and energy levels? If so, feel free to browse our shop. We stock a variety of innovative products exclusively selected for executives and entrepreneurs.

How do you feel today? What is the level of your physical energy?
If it is low, what are you going to do about it?  Will you drink a cup of coffee or maybe an energy drink?

Resorting to a drink is not what the most successful and productive people do to feel more vital and energetic in the office!

Yes, the coffee and energy drink may give you a short-term burst, but both are not going to bring success in the long run. Your most productive colleagues in the office know this to be true. You need a different and more sustainable way of managing your physical energy to maximize your productivity and overall life success.

Exhausted, tired, and lifeless managers are never successful. Do you know why? Because the parts of your body that need the most energy are your muscles… and your brain! Even at rest, your brain is responsible for up to 25% of your energy expenditure.

Therefore, it is important to make sure that you have an adequate physical energy level when you head to the office. This is especially true as you age. The problem is that most people do not really know how to maximize their physical energy.

In this article, I will show you two energy drivers that can change weakness and fatigue into vitality and stamina. Plus I will also explain how your body benefits from this state of energy at work.

But before we get there, let us begin with some basic definitions.

What Is Physical Energy and Why Do We Need It?

Your physics teacher in high school probably told you that “physical energy is the capacity to do work.” And your teacher was right. Although he/she understood “work” as the action of moving an object by applying a certain force, you need physical energy to do your daily work, too. Without sufficient physical energy, you cannot produce outstanding results at the office.

The closest analogy to human physical energy is the mechanical energy of the machine. Human work is related to movement and physical energy generates it. But you do not need physical energy for strenuous physical work only. Even typing this text, I am moving my fingers, hands, and arms. Also, in my brain my thinking generates movement in the neural network. Without physical energy I could neither think nor type.

Physical energy is the energy generated in our bodies through chemical reactions, allowing us to secure the proper functioning of all its organs, including the heart and brain. You need physical energy to work, walk, speak, think, do sports, play with kids, have sex, etc. If your physical energy level is low, you become fatigued and tired.

Physical energy manifests in your body mainly as heat. Your body temperature during most of the year is significantly higher than the temperature of the environment. You spend about 7% of your energy to keep your body warm. Not everybody knows, however, that the chemical reactions in your body also generate electrical energy.

We cannot survive without physical energy. It is crucial for all important physiological processes related to both physical and mental health. Having a high level of physical energy can help us be highly productive and successful at work.

Finally, is it important to know the many different types of human energy:

– Physical Energy

– Mental Energy

– Emotional Energy

– Spiritual Energy

– Sexual Energy

However, I have no doubt that physical energy is your energetic foundation.

How Much Physical Energy Do You Produce?

As you are sitting now and reading this post, your body is sustaining about 100W of power. This is more or less what your laptop (50-100W) or your 65-inch LED TV (120-130W) need to work.

If you are an exerciser and reasonably trained, you can maintain up to 400W for at least a few minutes. That’s the energetic level of a freezer (400W) or washing machine (500W).

Some professional athletes can achieve energy bursts up to 2,000 W! That’s the energy level of an electric stove (!) and more than a dishwasher and electric mower (both 1,500W).

How Do We Acquire Physical Energy?

The food you eat is the main source of your physical energy.

The energy level of different foods is measured in kilocalories. All types of foods – carbohydrates, fat, and protein – provide you with energy. Indirectly, water also increases energy, although it has no calories. Water plays a crucial role in digestion and the functioning of the muscles.

Find Out the Best Time to Drink Water to Boost Your Performance at Work

But be careful of what you eat – and how much! You cannot simply increase your physical energy by eating more. If you eat too much and are not able to spend all the calories, the energy excess will be stored in your body as fat! The fatter you get, the less energetic you become.

You can compare it to a car that is loaded with a lot of luggage. this car will never win a Formula 1 race.

How to Maximize Your Physical Energy?

Most people are able to understand physical energy but only the most successful and productive know how to maximize their physical energy.

Curious?

It is not the quantity of the physical energy that you should maximize, but the quality.

I divide the physical energy into two groups: low-quality energy sources and high-quality energy drivers.

Low-quality physical energy is acquired through low-quality foods. As mentioned, another source of low-quality energy is an excess of calories. Also, the timing of meals determines if your physical energy is high or low quality.

So, to maximize the quality of your physical energy, you need to eat the right foods at the right times and maintain a balance between the calories you ingest and the calories you spend.

Basically, avoid sugary drinks and saturated fats and increase protein and complex carbohydrates intake. Never, ever, skip breakfast. Eat your meals slowly and avoid fast and highly processed foods at night.

Here  You Have Easy Tips for Eating Healthy and Having More Energy

Another driver of high-quality energy is exercise.

Sounds counterintuitive?

You ask, how can exercise maximize my physical energy? When we exercise, we actually spend energy, don’t we?

It’s true that the exercise does not maximize the quantity of your physical energy, but it significantly improves its quality.

Well… in certain way, it also increases the amount of energy you produce.

Exercising improves all the physiological processes in the body and reduces stored fat. In this way, it “oils” your body machine and allows a higher energy output.

This phenomenon has been confirmed in several studies. Sedentary individuals like you can particularly benefit from exercise, especially from low intensity activity.

Find Free Advice on How to Become More Active Here!

Finally, I recommend having a look at this powerful guide to productivity:

+120 Ideas About How to Be More Productive at Work

How Does Your Body Benefit From High-Quality Physical Energy?

 

1. High Quality Physical Energy and Your Metabolism

Even if you do not move, you need physical energy.

Didn’t we say that physical energy is movement?

It is not contradictory.

Your body is in constant movement even if you do not move. Even at rest, you breathe, digest, and sweat. Your heart pumps blood 24 hours a day. Your brain does not stop, even at night. One of the most fascinating things your brain does when you sleep is cleaning up toxic waste and reorganizing nerve cells. And any cleaning and organizing needs energy.

The amount of energy you need to support your body functioning at rest is called basal metabolic rate (BMR). Basal metabolism can eat up about 60-65% of your daily physical energy.

Young, active, muscular people have a higher BMR than older, sedentary executives.

If you tap into high-quality energy drivers, your body becomes quickly regenerated during your resting time. In fact, your brain is more effective in getting rid of toxic waste during sleep. And obviously, the more energetic you are, the more productive you are in the office every day.

Here is also another amazing fact: people who are charged with high-quality energy sleep less! Their working day is longer so they can do more while less tired!

2. High Quality Physical Energy and Your Muscle Mass

We know already that physical energy is essential for body movement.

Obviously, you cannot move without your muscles, and you have plenty of them.  So there is no surprise that your muscles require significant amounts of physical energy.

The more muscles you have, the higher your energy needs. Of note, men have more muscles and need more energy than women.

Sedentary people tend to have fewer muscles, so they need less physical energy.  If you are a couch or desk potato, then you should restrict your calorie consumption. If you don’t, you will get fat.

Having more muscles improves the quality of your energy. This is why many successful executives have incorporated strength training into their exercise routine.

Here you have some ideas about strength and other routines

3. High Quality Physical Energy and Your Digestion

We said that your physical energy comes from food, right?

True, but to generate energy out of a meal, first you need to spend energy digesting it.

Digesting is responsible for up to 10-15% of your energy expenditure. Importantly, different foods have different metabolic rates, meaning that for example you need more calories to digest protein calories than when you digest fat or carbohydrate calories.

Digesting 100 kcal of protein requires 20-30 kcal, whereas digesting 100 kcal of carbohydrates needs only 5-10 kcal. Fat has the lowest energy requirements as digesting 100 kcal of fat burns a maximum 3 kcal.  

Having enough protein and complex carbohydrates in your diet ensures that your physical energy from food is high quality.

The worst thing you can do is to combine sugar and saturated fats. This is a surefire path to the low quality energy trap.

Here You Have Simple and Healthy Diet Ideas for Executives

4. High Quality Physical Energy and Your Brain

As mentioned, the brain consumes up to 20-25% of your physical energy. It is amazing that the brain represents only 2% of your body weight! This is because brain cells need twice as much energy as ordinary cells. Brain energy comes from glucose.

You spend more calories thinking than doing nothing. But the difference is not significant. You will not lose your belly fat by thinking a lot. Nevertheless, in the long run, 50 years thinking can make a difference.

Most of the physical energy used by the brain is related to muscle control and processing signals coming from the environment.

What is particularly true, however, is that you burn more calories when you learn new things and skills, especially if the learning process involves multiple senses. Interestingly, people with high IQs spend more energy.

Taking into account the energetic needs of your brain, make sure that your brain is sourced by high-quality energy.

5.   Physical Energy and Your Heart

Have you ever thought how it is possible that your heart can beat continuously 24/7?

Without going too much into the medical details, the heart’s energy is generated by a cluster of “pacemaker” tissue (the so-called sinoatrial node).  When this sinoatrial tissue contracts, electrical impulses are sent, keeping you alive.

The heart’s pacemaker is simply a muscle. This muscle, like all other muscles of the body, needs energy to function. It means that the heart requires physical energy to generate electrical energy.

By the way, it is estimated that your heart is responsible for 5-10% of your energy expenditure.

Your heart will benefit from the high-quality drivers of physical energy. A healthy heart will allow you to live longer. If you tap into low-quality energy sources, you have a good chance of dying before your retirement.

Recap

Now you know the secret of your most productive colleagues. The reason why they are always energetic and vital is that they know the difference between low-quality energy sources and the high-quality energy drivers.

Maximize your physical energy by eating the right foods at the right time and by exercising three time a week to be more prolific and creative at work. High-quality energy drivers will boost your metabolism, your learning processes and your problem-solving skills. You will also sleep less and, in general, feel healthier and fitter.

Interested in learning more about energy and productivity?

– How to Regain Energy When You Are Sleepy at Work. Exclusive Advice to Stay Awake at the Office.

– Productivity and its 12 Healthy Drivers. Manager Up Manifesto.

– +120 Ideas about How to Be More Productive at Work.

Have you ever thought that changing the time when you drink water can have a big effect on your professional career, your life success and your overall health?

Sounds incredible? Hard to believe?

But this is true. By learning the best times to drink water, you can step change your daily energy levels and cognitive performance.  You will be less irritable, slimmer and healthier. You can simply be more productive and get more things done.

So please, read on to learn the best times to drink water throughout the day and excel at work!

 

Do You Really Need to Know When to Drink Water?

In the past, I thought it is important to continuously drink water — the more, the better. Then one day I realized that this is not entirely true.

When it comes to drinking water, there are two important guidelines:

– Drink the Right Amount — not too much or too little. Sounds logical, but very few people do it.

To know how much water, you should drink and why you should not drink too much, here are the questions:

Can You Die of Drinking Too Much Water?

How Much Water Should I Drink a Day?

 

– Follow the Best Times to Drink Water: the water we drink lubricates many important body functions, such as digestion, muscle health, blood pressure, blood oxygen circulation, and brain performance.

For The body works better with proper amounts consumed at the right time. In fact, there are times when it is actually harmful.

 

Therefore, the answer to the above questions is yes: you need to focus on the best times to drink water to help your body work properly and be more productive and efficient at work.  

 

What Are the Benefits of Drinking Water at the Right Times?

There are many advantages to knowing the best time to drink water. Some of the benefits are directly related to productivity, brain performance and enhanced cognitive abilities, while others are related to your overall health, which indirectly impacts your success at work.

When you know the best time to drink water, you can step change your productivity by:

 

– Improving your brain performance

– Increasing your energy levels

– Boosting good mood and self-confidence

– Improving concentration and other cognitive skills

– Reducing headaches during the work day

– Resting better at night and starting fresh and energetic the next day

– Improving bad breath, which can be a big obstacle when working with others

– Boosting your immune system to reduce sick days

 

When You Drink Water at the Right Times You Also Can:

– Lose weight

– Improve your cardiovascular health

– Reduce your digestive problems

– Control your blood pressure

– Reduce cancer risk

– Purify the urinary tract

– Control body temperature

 

Let’s see how to achieve these benefits by drinking water at the right time. This can make all the difference in  exceling at work.

 

Best Times of the Day to Drink Water for Busy Professionals

As executive, manager or entrepreneur, you should know when drinking water can benefit your health and your performance at work. Here is a guide to be applied all day long:

 

1. Drink Water the First Thing in the Morning

Every time I see Japanese executives, I am surprised how healthy, slim and enthusiastic they are. During my visits to Japan and when talking to my Japanese friends, I learned that for them the best time to drink water is early in the morning, just after waking up.

Yes, they drink cold water on an empty stomach.

Scientists now confirm that this habit helps remove toxins and acid waste from the body as well as energizes the cells by supplying them with free oxygen. This is the key to treating many unpleasant health issues like constipation, bloating, headaches and joint pain.

Extra tip: after having your glass of cold water, wait for at least 30 minutes to have breakfast — the time your body needs to hydrate and flush out toxins.

 

2. Drink Water During Working Hours at the Office

 Absolutely the best time to drink water is when you are thirsty. Thirst is the alarm signal of your body. Don’t wait. Drink. Someone who is thirsty is normally already dehydrated (up to 2%!).

The mistake that many thirsty people make is to drink a lot and too quickly. You should start with just one glass and drink slowly. After that, pause for a few minutes, and if you are still thirsty, drink more.

Don’t drink coffee or soda. Plain water is the best liquid to quench your thirst.

Another best time to drink water is when you feel exhausted. Even small dehydration drains your energy.  Therefore, when you are lethargic and your energy level is low, just drink water. 

A glass of cold, fresh water will hydrate your body, give you an energy kick and step change your productivity at the office.

It is equally important to drink water when you feel ill or are around sick people at the office. Water is your secret weapon against viruses and germs. Have a glass and flush the intruders away.

 

3. Drink Water 30 Minutes Before Lunch

 Another best time to drink water is half an hour (or an hour) before your midday meal. You may have heard this advice before.  It is normally recommended for people who want to lose weight.

Drinking water before meals fills up your stomach, giving you the sensation of being full. As a result, during lunch you will eat less. It is good advice for sedentary executives who want to shed a few extra pounds as a consequence of those long-hours sitting at your desk.

But do not exaggerate the amount you drink before a meal. Normally, one glass should cover your hydration needs.

There is also another important benefit of hydrating yourself 30 minutes before lunch. This practice will immensely improve your digestion. It will prevent you from feeling groggy and tired a few hours after eating. You will feel lighter and more able to concentrate on your afternoon work tasks.

 

4. Drink Water 60 Minutes After Lunch

 Having drunk water 30 minutes before lunch, you should avoid drinking it during your meal because it will dilute the digestive juices, which is not necessarily what you want. Good digestion means superior work performance in the afternoon due to higher energy and less pain.

Drinking water half an hour before lunch and having vegetables and fruit on your plate should cover your hydration needs. If you really cannot survive without drinking water during your meal, then just have a small glass.   

How much time after lunch should you wait to drink again? The best time to drink water is one hour after lunch. 

 

5. Drink Water Before, During and After Your Workout

Many executives and office workers use the noon break to workout. It energizes your metabolism and helps you get some relief from your job responsibilities.

There is no better time to drink water than during and after the workout. Every time you hit the gym, take a big water bottle with you.

Physical exercise has a lot of important health benefits for sedentary executives, managers and entrepreneurs. It reduces stress, increases energy levels and metabolism. The downside of any workout is water loss, which can negative affect your performance when back at the office. None of us want to come back exhausted!!! We have many tasks to do in the afternoon.

Assuming that your workout lasts one hour, many experts advise you to start drinking 30 minutes before (8 ounces/0.25 liter). Then, sip water during your gym session (16 ounces / 0.5 liter) and drink another 16 ounces (0.5 liter) 30 minutes after leaving the gym.

Water is extremely important for muscles and joints. During your workout, your body temperature goes up. Water helps you to cool down your cells: hydration prevents cramps and injuries.

Finally, if usually you exercise after work, the recommendations are the same. However, try not to exercise close to bedtime, because exercise energizes the body and you want to relax and prepare it to fall sleep.

 

6. Drink Water 30 Minutes Before Dinner

 As you probably expect, another best time to drink water is half an hour before your final evening meal. The logic behind this practice is similar to drinking water 30 minutes before lunch. This habit will significantly increase your digestion and help you keep your waist expansion in check.

Should you drink water before going to bed?

 

7. Drink Water One Hour Before Bed

Is bedtime the best time to drink water? It depends on how many times you normally wake up to go to the restroom.

If it is just once, then you can have a glass of warm water one hour before you hit the sheets. It is important to be sufficiently hydrated when retiring. Warm water before bed can detox the body and reduce stomach discomforts after dinner.

Waking up two or three times at night may indicate that you drink too much water before falling asleep. If this is your case, I recommend visiting your HCP to check for any serious medical condition behind these frequent visits to the bathroom.

Waking frequently at night will disrupt your sleep, and you need good rest before the next tough day at work.

Find out 8 Ways Sleep Deprivation Affects Your Performance at Work

 

On the other hand, it is better to wake up twice at night than to go to bed dehydrated. 

The best you can do is to observe your body and find the right water amount that will keep you hydrated without the necessity of visiting the bathroom frequently at night.

 

8. Drink Water Before a Warm Bath or Shower

If you are accustomed to having a warm bath or shower to relax after a stressful job, drinking water shortly before is an excellent idea. You will regulate both your blood pressure and body temperature.

But the water should be warm, not cold. A warm shower will dilate your blood vessels from the outside and the warm water from the inside.

 

 How to Remember When to Drink Water?

 We know you have a busy schedule. To follow the advice from this article, most of you will have to adapt your daily habits at home and at the office.

Let me suggest some simple strategies to help you not to forgot to hydrate.

To drink water the first thing in the morning, place a post-it in the kitchen or simply leave a glass of water the night before in your bedroom. Please do not forget to cover your glass so that it stays clean all night.

Always have a full bottle of water at your office desk. Set alarms on your smart phone. Let your phone remind you to drink water 30 minutes before lunch and dinner.  

 For further advice, please have a look at this post: “Stayed Hydrated at Work in 7 Easy Ways.”

 

 Bottom Line

 It is not only important to hydrate but also to do it at the right moments. It is crucial to know the best time to drink water as it can step change your productivity and improve your health significantly.

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