Increasing Productivity and Efficiency
4 ways top executives are maximising strength and clarity while increasing productivity and efficiency
It is well documented through the volume of research surrounding mental health, physical activity and the impact these two elements are having within the corporate world. Corporate wellness schemes are being rolled out every year but, I believe, the results have not truly had a positive effect yet. It is turning into a pandemic!!
Top executives are now looking at different methods and techniques that allow them to work longer hours, recover faster and ultimately increase their productivity and work rate, rather than spending time in a hospital bed. But very few have found long term success.
There are various multivitamin immune-boosting IV drips and tablets to boost brain function, memory or mental focus and numerous energy or high caffeine based drinks to pull all nighters.
All of these methods are a FAD and allow top executives to succeed in the short term, but more likely than not, will result in the individual lacking long term results, and potentially crashing down in the future and losing everything.
As crazy as it seems, there are four methods that some top executives follow and are increasing their success at work AND at home, year after year throughout their career. These methods may seem relatively simple or something that you may not have time to do, but by focusing on these four areas, your productivity, mood, energy level, strength, clarity and efficiency will shoot through the roof!
#1. Sleep
Sleep is the first thing that suffers as our daily schedule becomes overloaded. We all feel we have too many things to do in one day, we end up constantly running around and the next minute it's 12am and you have to be up at 5am to go again. Any google search shows hundreds of articles explaining the risks of lack of sleep. But here are a few things that research suggests poor sleep patterns or lack of sleep results in:
Memory issues
Lack of concentration and ability to think
Lack of productivity
Poor decision making
Mood changes
Weak immune system
Increased risk of diabetes, high blood pressure, heart disease
While some top executives think they can get by on four or 5 hours of sleep per night, this may be possible, but what is the difference between just getting by or maximising your performance at work? What could you do if you increase your sleep from 4 hours per night to 6 or 7 hours?
#2. Nutrition
How many times have you woken up late in the morning, rushing to work, skipping breakfast and grabbing a coffee on the go?
Come mid-morning your body is crashing and craving food with the nearest thing possible (often a donut or sweet snack). Blood sugar levels spike, insulin gets released and you end crashing within 30 minutes, leaving you in a worse position than before you ate the snack - a body with no energy, a brain that can’t focus, craving the nutrients just to survive.
So many of us go through this same routine expecting to put long shifts in the office.
Providing the body and brain with the correct nutrients it needs is key to ensure recovery after a hard, stressful day in the office or training while preparing us for the the sleep ahead and the next day. The food we eat not only allows this but also directly affects our moods, hormonal level, mental focus and memory through day, for example certain foods rich in omega-3s and antioxidants, such as blueberries, avocados, leafy greens and fatty fish all have reported to have a positive impact on the above elements.
I have been in a similar position and a culprit of this as well, sleep and nutrition and intricately linked and have a positive or negative effect on each other. Poor sleep leads to poor decisions with nutrition, poor nutrition leads to poor sleep and vice versa.
#3. Exercise
Exercise isn’t about running yourself into the ground completing 10km runs every day or joining a 60 minute boxing class every day. It can be something as simple as walking around outside or simply standing up and moving every 60 - 90 minutes.
We all know sitting is the new smoking, and lack of activity is rapidly becoming an epidemic in western civilisation.
Not only does moving and exercise have the health benefits including reduced risk of diabetes and heart disease, but also from a mental aspect, it decreases the chances of suffering from depression and other mental health diseases.
From a mental performance and brain function, exercise increases production of hormones and proteins around the body and brain, playing a role in the growth and maturation of neurons which has been suggested to improve brain function, learning, memory and create greater focus.
Also, it has been noted, greater dopamine and serotonin is released into the brain after exercise, which helps regulate mood and social behavior, appetite and digestion, sleep, and memory. Ultimately leading to improved sleeping patterns, greater choices relating to food and overall more energy.
#4. Prioritise / Schedule
The top performers in any business environment are selfish and prioritise themselves, have daily rituals, routines and schedule they complete before stepping out into the world. This allows them to remain focus on the day ahead and what they need to do to achieve their goal.
If you look at the first three methods above, the main issue is being too busy or not having time. How many times have you heard a person is too busy to go to the gym, make breakfast or get to bed at a reasonable time?
Top executives, plan their day, so their bookends are focused on themselves, their schedule is in place to allow them to get enough sleep and recovery, they have their meals planned for the coming days/week, and have times blocked off for exercise.
This means they are boosting their individual performance due to the positive energy they are creating for themselves.
If you are struggling with building momentum and want to share with me your thoughts or your own tips, share with me more in the comments below!