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Why Rest Days are Important for Higher Efficiency at Work

Why Rest Days are Important for Higher Efficiency at Work

For centuries, humans have understood that rest is fundamental to success, health, and happiness. As the saying goes, “Even God rested on the seventh day.” Traditionally, humans have too – thanks in no small part to the practice of the weekly Sabbath (a core component of Judeo-Christian cultures) that’s observed by millions of people around the globe.

But over the past few decades, more and more workers are foregoing their day of rest in exchange for more hours at the office (especially in the Western world). The ubiquitous quest for productivity has driven many of us to give up on having consistent rest days altogether. Nowhere is this truer than in the United States, which is the only advanced economy that doesn’t mandate vacation policy at the national level.

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But counterintuitive as it may be, the real secret to increased efficiency at work might actually lie in working less – and resting more. Here’s what your work life stands to gain from making rest days a priority.

1. You’ll keep your brain sharp

The brain operates like a muscle — meaning that, just like your biceps, it can get worn out and fatigued if you use it too much, and it needs rest in order to recover. In fact, down time is essential for boosting motivation, learning from the past, planning for the future, processing new information, making memories, problem solving, maintaining your ability to concentrate, and even sustaining a personal code of ethics. Without these core mental processes, it’s going to be pretty tough to achieve anything efficiently. In other words? Down time is perhaps one of the most essential ingredients for continued workplace success.

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2. You’ll be more creative

More and more research confirms that regularly giving your mind a break promotes creativity, while failing to take rest days can erode innovative thinking. This might explain those flashes of insight that come to you in the shower or after a nap – little glimpses of evidence proving that down time is essential for the brain to generate fresh ideas. Heck, it’s even said that Albert Einstein thought up the theory of relativity while out for a bike ride.

3. You’ll get more done (in less time)

Studies consistently find that taking time off from work actually allows you to work more efficiently whenever you get back to the grindstone. In one study, people who were asked to take off one day each work week ended up reporting higher productivity and a greater sense of accomplishment over time. In contrast, pushing yourself to work longer hours and skipping rest days actually reduces productivity in both the short and long term.

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4. You’ll make better decisions

Too much time working without a break can fatigue your brain, reduce your ability to concentrate, put you in a bad mood, and generally put a damper on your emotional capacity. The result is a general depreciation of mental faculties that makes it increasingly difficult to make good plans or decisions. In contrast, regularly taking short breaks and combining them with a weekly rest day will allow your brain to replenish its faculties so that you’re able to make thoughtful and well informed choices at work.

5. You’ll prevent illness

Nothing gets in the way of productivity faster than sniffling through the workday with a box of tissues blocking your monitor or taking the day off because you’re sick as a dog. Rest days help your body and immune system repair themselves so that you’re less likely to get sick – and more likely to keep your head in the game.

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6. You’ll catch up on sleep

Why does this matter to work efficiency, you might ask? Studies consistently show that sleep deprivation reduces your ability to concentrate, makes you more likely to snap at coworkers, and decreases overall work performance. In fact, a Harvard study has estimated that sleep deprivation costs American companies around $63 billion per year in the form of lost productivity. In contrast, combining a regular rest day with good sleep habits (such as keeping electronics out of bed, using black-out curtains, and choosing a comfortable mattress) can improve your chances of staying well rested and functioning at max capacity.

7. You’ll have time to review and reflect

Taking some time off gives you the space to assess how things are going at work and make adjustments as necessary. Without taking the time to reflect, you run the risk of maintaining work habits or structures that aren’t actually making your more efficient. A rest day is also a good time to celebrate your accomplishments and refresh your sense of purpose so that you return to work with renewed motivation to get things done.

What all of this boils down to is that the energy and awareness you bring to your work will have a much greater impact on your productivity than the number of hours you spend sitting at a desk. Managing your energy resources in a responsible way by prioritizing regular rest days will allow you to prevent mental and physical burnout so that your mind functions at its best any time you sit down to work.

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Kenny Kline

Entrepreneur

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Last Updated on December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

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