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12 Steps Closer to Your Ideal Work Day

12 Steps Closer to Your Ideal Work Day
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What would an ideal workday look like? While there might not be a single answer across the board, all of us can relate to the fact that many of our workdays are not designed for optimal productivity. We complain about too many meetings, not enough pay, travel that saps your energy and did I mention the hours? Why not take some time today to consider what an ideal day at work might look like?

Start the afternoon before. A clean space makes for smooth work. To the degree that you can, neaten up your desk and put things in order for the next day. Do a quick “what do I need to work on tomorrow?” and write it down. This little step plants seeds of productivity that will spill over into the following day. Get home at a reasonable hour- your loved ones will thank you for it. I’ve found that my family likes my work more as a result of working less when I can. The competition between family and work shrinks when both are in balance.

Start the night before. This might seem obvious but so many people burn the candle at both ends. It makes sense to get to sleep at a reasonable hour in order to get in 6-8 quality hours of sleep. Some need more, few of us need less. Become a sleep expert and routine your bed time for optimal waking the next day. Another secret is to do a ‘media audit’ of your free hours prior to bed. If you find yourself zoning out via TV for no good reason, turn the tube off and read, work out or talk with friends.

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Practice early morning rituals. A strong start to the day is key for designing your ideal work experience. When you get up early, it’s as if you’ve already accomplished something. Throw in a coffee ritual (but not too much!) and you have another reason to get up. I’ll admit, I enjoy a good 7 minute snooze button as much as the next guy, but only to a degree. Put mind over mattress and get moving in the AM.

Crank when you can. When you’re at work, work. In the time-windows when you know you can really crank, get things done. This may involve closing your office door or telling your secretary that you need 30 minutes of uninterrupted time. My guess is that you can accomplish more in a half hour of dedicated work time than you could in 3-4 blocks of stop-and-go work.

Remember, interruptions happen, now what? Sure, we need to crank out our work but interruptions do happen. The key is to absorb them instead of bristle when they come up. You may have to coach those around you as to how you would like correspondence and when you are most free. Some people use door signs as subtle reminders of their work: green means come on in while red implies that work is going on. Find what works for you. I once heard of someone who hung a sign on his cubicle that said, “Power hour in progress. Enter at risk.”

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Take your breaks. A good stretch and walk around the block is good for the body and the mind. Step away from the computer, leave the Blackberry at your desk and just walk. Take five minutes and read a chapter from that book that you put in your briefcase. Breathe some fresh air. Get some water. It’s that simple.

Create real human interaction. While digital correspondence is at an all time high, our moments of genuine human interchange may be at risk. A simple rule? Whenever you can, interact. As long as you’re getting your work done, keep it human and stay on task. I think that they can go hand in hand- human interaction and getting things done.

Speed matters. As you’re going through your day, remember that speed matters. Move with purpose and swiftly act on things that are in front of you. Walk briskly and others will sense that you are a person of action. Their step will pick up too!

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Food is your friend. A few months back, I looked at the scale and realized that I had lost about 10 pounds without even trying. I saw that my eating habits had been spotty and my body wasn’t getting enough of what it needed in order to keep going. Take the time to prepare a decent set of 4-5 smaller meals instead of binging at the end of the day. Now I try to keep a supply of energy bars in my desk just in case.

Take note of the final hour. The final hour is key to an optimal work day. This is a good time to process any excess in your in-box, prepare things for the next day and clear your mind.

Remember what’s really important. Getting out the door at a reasonable time (and it probably differs for each of us) is good for you and for those you care about. When you arrive home from work, take 10 seconds to remind yourself that you’re now at home and need to be fully present for your spouse, kids, and whatever else requires your attention. It’s not easy making this transition but vital nonetheless.

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Begin again. The good and bad news of an ideal workday is that it requires mastery and repetition. Don’t be too hard on yourself if things only went 75% well today because tomorrow is coming. You’ll get another shot at success.

An ideal workday is something towards which we can work. In my field of education, I tell young teachers to aim for the “3 Day Rule”: strive to be on your game for 3 out of 5 days and you’ll start to turn the tide of how you work. Eventually your 3 days will turn into 4 and every once in a while, you’ll see a solid 5 days of productivity.

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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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