The pressure of an increasingly demanding work culture can often leave us feeling tired, worn out and close to breaking point. Working long hours and letting sleep, exercise and healthy eating slide may seem the only option when facing looming deadlines, but it can actually be counterproductive.
By making a few small changes and adjusting the balance between your work and home life, you’ll have more energy and a better mindset, finding it easier to face the tasks at hand.
We’ve put together a few simple tips to give your wellbeing, and possibly your career, a boost.
Take time away from technology
It’s important to switch off from work at the end of the day by stepping away from emails and work messages. Set yourself a time that you turn them off and stick to it. It may not seem like a big deal to have a peek at what’s lying in wait for the next day, but that subconscious stress can effect sleep and productivity levels. When you can, try to take small digital detoxes, turning off emails and social media to slow down and tune back in with yourself
Learn to say no
Are you the one that can ‘t say no to staying after hours, to extra projects or tasks that you know you don’t really have time for? While you may think this is a good thing career wise, saying yes to everything could mean that you get overloaded with work, leading to burnout when you have no time to rest and recover.
If your automatic reaction is always to say yes, set yourself the challenge of thinking about whether you can really handle the extra work before taking it on. Tell the person you’ll get back to them and take a little extra time to decide whether it’s worth it for you. Don’t be afraid to speak up or ask for help if your workload is too high.
Getting out of the office on your lunch break is a great way to clear your head and increase productivity in the afternoon. Going out for a brisk walk, a sit in a local park, or heading to your favourite class is the perfect way to shed your stresses, especially if you’re feeling bogged down by work pressures.
We’re all guilty of it, putting sleep to the side and working late into the night when it’s needed. Over time, these lost hours can build up, leading to symptoms such as low mood, weight gain, lack of concentration and decreased productivity.
Try to make sure you get to bed at the same time every night, switching off your computer at least an hour before so you can properly wind down before heading to bed. Aim for 8 hours a night and you’ll soon feel the positive effects of boosted energy and a clearer mindset.