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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 September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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