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15 Tips to Manage Shift Work and Your Quality of Life

15 Tips to Manage Shift Work and Your Quality of Life

It’s no secret that shift work can take a toll on your physical well being, emotional state, and your mental health. In industries that require 24-hour-services or work weeks that operate around 12-hour shift rotations, there can still be some resistance when bouncing from week after week.

Over time, the hobbies you once loved may get pushed to the side and burnouts may come creeping in resulting to emotions of disconnect, isolation, and possibly unfulfillment.

Changing your lifestyle is challenging but achievable. Like most of the other things in life, it’s the act of balance that genuinely affects the quality of your life.

Now it’s time to dive in. Here are 15 tips to enhance your quality of life when shift work may be weighing you down:

1. Discover what’s working for you

Ask yourself – “what is working for me?”

Recently, I have come to realize that I’m much more of a morning person than I am a night owl. I write better, my focus is clear, and I feel as if I’m working at my optimal level. Discovering this was a game-changer and has helped me grasp an understanding of how to show up physically and mentally at work.

A good starting place is taking notice of the small things that work and doesn’t work for you:

  • Does coffee actually make me crash when I start my shift at 11 p.m.?
  • How cluttered is my mind when I go to sleep after work versus running some of my errands first?
  • I’m missing another family function, how am I feeling at work and do I always feel this way?

Noticing these small details can enhance your overall quality of your life.

2. Take a mental health day off

Burnouts happen to the best of us, and even the most successful people face them.

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Everyone goes through a period of complete mental and physical exhaustion, but there are always signs leading up to a burn out including lack of motivation, decreased satisfaction, and health problems. Taking a mental healthday can help.

Shift work can be a stressful thing and giving your mind the relaxation and self-care that it deserves will help you make clearer and healthier decisions

3. Spend minimal time on social media

When you’re working odd hours of the day, it may be difficult to stray away from social media – the digital and interactive platforms that keep you connected with the “outside” world.

Engaging in social media is also an act of balance and indulging in ample amounts of blue light and diving into the rabbit hole of scrolling will not only exhaust you mentally but may leave you feeling disconnected from everyone.

The digital world will always be there. Don’t forget to make time to connect with real world too.

4. Invest in an eye pillow

In reality, it’s not the morning caffeine boost that gets your day going – it’s the sleep you received the night before. That is vital. A defective sleep can leave you feeling unfocused and overall affects the way you get your day started.

Eye pillows are great for those who might have a hard time sleeping as the essential oils infused in the silky fabric can help alleviate tension, stress, and help you achieve quality sleep.

5. Designated “me” time every day

As a number, 24 hours may seem at large. Add in your 8-hour work day, everyday tasks, commuting and other life obligations, it might be hard to squeeze in an hour just for yourself.

Spending one hour to by yourself and with yourself can shift the overall quality of your life. Whether it be a designating time to indulge in a book, bake a dish, free-write, or play an instrument, this is a time for you to spend it selfishly.

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6. Create goals or things to look forward to

Create goals – not a laundry list of things to do.

Curate a list of local events you want to attend on the weekend or make it a goal to run a 5k. Consider your goals to be things that ignite those emotions of excitement, adventure, and fun.

7. Take a moment to slow down.

Shift-work can drain you physically, which means you must listen to your body. Often times, we tend to get lost when we’re on the go. We take our meals our coffees, and even important conversations while we’re constantly up and running. Take some time to breathe and slow down.

8. Setting expectations with your employer

It’s about communicating with your employer and setting those expectations you can realistically meet. Sometimes employees go the extra mile and stay behind after work or they end up picking up extra shifts when needed.

Realistically, are you going the extra mile or are your employers getting too dependent? If so, it’s time to set those expectations.

If you have a family and you need to be home at the certain time, ask your employer to honor it. If there’s a yoga class you’ve been committed to on a weekly basis that keeps you grounded and recharged, stay committed to it.

Setting those expectations can help bring control back into your life.

9. Create a routine

Establishing a set routine can alleviate unnecessary stress. After a long day at work, the last thing you probably would want to be doing is stressing over what daily tasks need to be completed.

Set a designated day for laundry, grocery shopping, and other tasks that need to get done on a weekly basis.

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10. Meal prep for the week

Eating healthy is one crucial factor that affects your quality of life, but taking control of what goes into your body gives you that conscious awareness of what you are really consuming.

It’s no secret that meal prepping is no easy task. Instead, think of the benefits it could provide – freeing up mental capacity for the week, builds a healthy and accountability relationship with yourself, and can end up being cost-effective.

11. Do something creative

Even for those who believe they don’t have a creative bone in their body, every single person in the world has a imagination unique to themselves.

Creativity does not always have to come in the form of art, but also in the mess of baking or the rhythm to body when you dance.

12. Surround yourself with nature

When was the last time you stood barefoot on a damp patch of grass after the morning rain or ran your fingers through the soft grains of sand at the beach?

When was also the last time you closed your eyes and listened to the birds chirp or the leaves rustle against the wind?

There’s another world outside of the physical world we live in when we’re at work and surrounding yourself with nature reminds you of that.

13. Reflect

Although shift work can have you bouncing back and forth during odd hours of the day, there’s that opportunity to sit and reflect during these times.

If you work at night, you have the chance to sit and reflect when the world is sleeping, which can actually be the quietest time to clear your mind.

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14. Get active

Physical activity is more vital than some people give credit to. Spending a portion of your day to move your body can help get those endorphins going and have you feeling ready to conquer the day or release the tension in your body.

15. Make time for the important people in your life

With shift work, there may be times that you are missing out on many of life’s events that are going on in your inner circle – dinner parties, happy hours, or hiking trips.

The positive thing about working unconventional working hours is that it gives you the time to reflect on the handful of people who are the most important to you and how you want to spend your time with them.

Maybe it’s not about going to dinner parties with your friends from high school that brings you happiness, but meeting up with your gym buddy for a quick run instead. Use your time the way you want and with the people you want to spend it with.

Final thoughts

Although shift work can be emotionally and physically draining, use it as a learning opportunity to get to know yourself. When was the last time you got to dive deep to get to know the person you are and who you have become?

Not everything has to be goal-oriented, and sometimes regaining the quality of your life means exploring the little things.

Featured photo credit: Luis Melendez via unsplash.com

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Akina Chargualaf

Akina Chargualaf is an entrepreneur, writer, and the content creator of travel and personal development blog Finding Fifth.

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Last Updated on January 24, 2020

10 Good Habits To Have in Life To Be More Successful

10 Good Habits To Have in Life To Be More Successful

Habits are behaviors and patterns that you showcase by default. They enable you to carry out crucial activities like taking a shower, brushing your teeth, getting prepared for work.

Interestingly, you follow this routine every day without considering them. Your unconscious habits create room for your brain to perform more advanced activities like problem-solving and choosing what book to read.

Everyone has habits, and several of those habits are activated every day. I would classify them into three groups:

  • The first category includes the habits that you hardly notice as they have become a major part of your life- such as brushing teeth or wearing clothes.
  • The second category comprises good habits to have to be more successful-like eating healthily, exercising your body and reading books.
  • The last group consists of those habits that are harmful-like procrastinating, smoking or overeating.

Habits are fundamental to becoming successful in life — or probably ending up a failure. Yet, as significant as habits are, some lack the knowledge of their capabilities.

Habits are default activities that you engage in without giving an afterthought. They are automatic behavioral or mental activities. They help you carry out some actions without exerting too much energy. They simplify your life.

Several people aspire to break bad habits. For instance, some people diet to stop overeating. They exercise to reduce obesity. Habits can hinder or impact your performance and productivity.

That’s why I would share 10 good habits to have to be more successful in life.

1. Begin Your Day with Meditation

I recommend mindful meditation early in the morning. This practice helps you to be in the present moment. Consequently, it enables you to be mindful of challenging situations during the day.

Different stressors may trigger as you go through the day; meditation helps you to remain calm before taking on the challenges.

Personally, it helps me to devise strategies and think about ideas. Meditation is a good habit to have if you want to be connected to what’s significant in your life.

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2. Be Grateful for What You Have

Sometimes, you waste time thinking of what’s not enough. You become immersed in those daunting challenges. However, challenges justify the presence of hope. When you have life, you have expectations. You will be free from challenges when you are six feet under. The only strategy you have to stop focusing on your problems is to focus on what you have.

Gratitude is a time-tested pathway to success, health, and happiness. It redirects your focus to what you have from what you lack. Here’s what James Clear does every day,[1]

“I say one thing I’m grateful for each day when I sit down to eat dinner.”

3. Smile

Can you pause and smile before you continue reading this?

Now here is what just happened based on research conducted by the Association for Psychological Science; you set a pace for living a happier life when you smile. A genuine smile or what’s called a Duchenne smile is a good habit to have if you want to find spiritual, emotional and mental peace of mind.[2]

Smiling induces the release of molecules that function towards fighting stress. The physiological state of your body determines the state of your mind. When you slouch or frown, your mind takes cues relating to unhappiness and depression. But, once you adjust yourself by putting up a smile, you begin to feel a new level of excitement and vibrancy.

Can you smile again?

4. Start Your Day with a Healthy Breakfast

Starting your day with a healthy breakfast is a good habit to have and forms a crucial part of your life. Nevertheless, about 31 million Americans skip their breakfast each day.[3]

If you are fed up hearing that breakfast is a crucial component of your day, you are only fighting the truth. If you want to become more successful, you need to ‘break your fast’ with healthy foods every morning.

This habit is not difficult to form if you usually rush out the door every single morning. You can wake up earlier to fix yourself a meal so you don’t break down during the day.

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Get inspired by these 20 Healthy Breakfast Choices That Will Save You Time.

5. Exercise Daily

One of the good habits to have is to exercise your body and muscles every day. You don’t have to run a marathon or lift a weight. You only need to engage in less strenuous activities that oxygenate your blood and inject endorphins in your body.

Jack Dorsey, the CEO of Twitter, classified exercise as a good habit to maximize his already jam-packed schedule.[4] He said,

‘I wake up by 5, meditate for 30 minutes, seven-minute workout times three, make coffee, and check-in.’

He said on Product Hunt that he follows this routine every day as it gives him a steady-state that empowers him to be more productive.

6. Manage Your Time as You Manage Your Finance

Another good habit is the act of managing your time effectively. This goes a long way to impact your achievement.

Time management is what separates the successful from the rest of the world as we all possess the same amount of time. How you leverage time determines your potential to succeed in life.

So how do you manage your time effectively?

Here’s Jack Dorsey’s recommendation in one of the Techonomy events;

“I accomplish effective time management by theming my days and practicing self-discipline. These themes help me handle distractions and interactions. If a request or task does not align with the theme for that day, I don’t do it. This sets a cadence for everyone in the company to deliver and evaluate their progress”.

And this is Dorsey’s weekly theme:[5]

  • Monday – Management
  • Tuesdays – Product
  • Wednesday – Marketing and growth
  • Thursdays – Developers and partnerships
  • Fridays – Culture and recruiting
  • Saturdays – Taking off
  • Sundays – Reflection, feedback, strategy, and preparing for Monday

No wonder he was able to run two companies when others were struggling with one job.

7. Set Daily Goals with Intentions

Everyone has goals. It may relate to business or personal life. The truth is, we’re all tending towards a particular direction or another. Nevertheless, while long-term goals can offer you direction, it’s your daily goals that you establish that help you develop short-term goals that are essential for your success.

Long-term goals may not give you the motivation you need to keep on. But when you implement your short-term milestones daily, you become fired up, and you can overcome the challenges that come with taking on bigger tasks.

Here’s the main truth:Successful people don’t set goals without establishing their intentions. According to Jennifer Cohen of Forbes,[6]

“What helps you to achieve your desired expectation is ensuring intentions accompany your daily goals.”

Be intentional about your daily goals!

8. Seek Inspiration

It is usually difficult to be inspired for a considerable length of time. Sometimes, you become discouraged and feel like giving up on your goals when things are not working out as intended.

A practical approach to stay on top of the situation is to inspire yourself each day. When you wake up in the morning after meditation, watch some motivational videos, and let the story of great leaders inspire you.

Establish what Anthony Robbins called the ‘hour of power.’ Determine how many minutes you spend but make it count. Inspiration is the fuel for achievement because when you can conceive it in your mind, you can accomplish it.

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Michal Solowow, an investor and the founder of Mitex, a construction company puts it this way,[7]

“The problems I encounter in everyday life motivates me to find solutions. This is a self-propelling mechanism. becoming a billionaire was never a motivating factor.”

9. Save Steadily, Invest with All Prudence

I can exhaust the good habits to have without talking about saving and investing. Most times, you overlook the significance of saving for the future when you are living in your present moment. According to CNBC, a $1000 emergency will propel several Americans into debt.[8]

However, it is not enough to save, and you must invest your fund and be wise with it. If you pay attention to this now, you will set yourself for a life of success in the future. Ensure you save at least six months in your emergency account so you can be prepared for any future emergency.

10. Budget and Track Your Spendings

Benjamin Franklin warned of taking the precaution of little expenses. He said,

“A small leak sinks a great ship.”

It is easy to discard little expenses, but the truth is they always add up. This happens when you fail to budget.

Budgeting is a good habit to have, which can impact your financial life significantly. The money you spend on extravagant lifestyles can be saved and invested in your future.

The Bottom Line

Endeavor to cultivate these good habits to have to become more successful as you journey through life. The quicker you cultivate them, the faster you achieve your goals.

More About Habits

Featured photo credit: Andrijana Bozic via unsplash.com

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