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Calculating the Optimal Workday Length

Calculating the Optimal Workday Length

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    There’s a lot of information out there on achieving work-life balance, and a common productivity suggestion is that you structure your workday. I’ve found that one invaluable tool for getting these two things dealt with effectively is knowing not just how much work you have to do of what kind each day, but how long to work for.

    This article is most relevant to freelancers and entrepreneurs since employers often dictate how many hours you should work for regardless of what you think — so the suggestions in this article will accommodate that group of people.

    Determining the Factors

    How long a person needs to work is going to be different for everyone. Everyone’s situation is different to some degree or another; if you’re a successful freelancer or entrepreneur you can outsource your admin work or even some or all of the work you do to deliver the service that you actually provide. If you’re starting your own freelance business, then you will probably be working grueling hours doing all the admin, heaps of marketing, and as much work as you can possibly find.

    I’m not going to be a work-life balance nancy and tell you that you should never work long, grueling hours. It’s a necessary part of building a bootstrapped business for many of us. Depending on how things are set up, maintaining a business may be a long and grueling effort each day.

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    What’s important is that you accept the state of affairs and make a plan that’ll change that unfortunate situation when you’ve got things going.

    Let’s take a look at the first set of factors: the tasks you need to complete.

    Admin

    Admin work can be the most dull and time-consuming work ever, but unfortunately, it’s very much a necessity if you want to get paid or keep those nasty tax auditors away. Each day you need to deal with email from clients and other people who have something to do with your work. You need to track expenses and income in your books and all those unpleasant bookkeeping and accounting tasks.

    Make sure you give yourself time to handle these things each day or they may end up getting swept aside until the last minute — which may turn into an all-nighter.

    Review

    Review is the tool we use to keep ourselves productive each day — the review of tasks and projects — and to keep our businesses growing — the review of the business’s direction and overarching goals.

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    Often lumped in with admin, I think reviewing your tasks and your business goals should be treated as its own priority and given its own time on both a daily and weekly basis.

    Marketing

    The work without which there’d be no work. Keeping your name out there and potential clients in the pipeline doesn’t put food on the table — it ensures that when you finish the projects that are currently putting food on the table, there’ll be others to take their place! In other words, it ensures you stay in business (and fed).

    Never neglect marketing, even if you swamp yourself with clients. This is why many freelancers claim to experience the “drought or flood” syndrome where there are either plenty of clients or none. In tough times you market like crazy and as a result, eventually get a whole bunch of clients. Then you’re so swamped that you don’t market — and when those projects are done, you’re left with very little work.

    The Work

    I like to think that at least 60% of the workday should consist of performing the actual work you are in business to perform. If you’re a writer, you should spend 60% of the day writing, designers should spend 60% of the day designing, and so on. More than that is better. Through the proper use of systems and automation I was spending 90-95% of my workday on “The Work” as a freelancer.

    If you’re in a creative field, remember that “The Work” time may include sitting on a couch creating ideas. It may not look like work, but it sure as hell is.

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    Life Factors

    Work and life are like armies at war — they’re always fighting for ground, pushing one another book. So, after looking at the demands work puts on your time, let’s flip the coin and see what life might demand. Never factor just your work tasks into the equation — consider what you need to do outside of work as well.

    Family & Home

    It’s terribly easy to forget and neglect family matters when you’re working hard, especially when you don’t have anyone but yourself to depend on to keep the money coming in.

    The end result is never, ever pretty. It’s no joke that not budgeting time for family time can destroy the relationships you have and it may mean you end up seeing your kids once every second weekend on visitation. Drop clients if you have to make room for this one.

    On a lighter note, it’s only fair that you do the dishes once in a while, and maybe even put something in the washing machine!

    Social Life

    It’s a bit sad but there have been times in my life as a freelancer where the only people I saw for a week where the people I lived with. I had so much work I could barely find the time to talk to those people, let alone leave the house and socialize! It’s important to do so, though. There are a whole bunch of longwinded studies that basically boil down to this: not socializing makes you crazy. Nobody hires crazy people anymore.

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    Relaxation & Downtime

    Relaxation and downtime is not the same as socializing. Often, you need time to yourself, to do things you enjoy whether that’s reading a book, knitting, watching Seinfeld re-runs or fighting something in an MMORPG. Take the time to immerse yourself in activities you enjoy to relax and entertain yourself.

    Hobbies & Commitments

    If you are in some sort of community organization, or have a hobby like martial arts, you probably need to consider the regular events you need to attend when working out your daily working hours. If you can’t keep up your commitments, it might be best to relieve yourself of them rather than become known as “the unreliable one.”

    The Lifestyle You Want to Create

    The most important factor above all is that there’s a certain lifestyle everyone wants to create and it has a big influence on how long you work each day and what you do in order to make that happen. If you want to work short hours or you want to work normal hours but on a strange schedule when everyone else is asleep, that’s great. You just need to decide on how many hours you want to work each day and make a plan to achieve that.

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    12 Best Brain Foods that Improve Memory

    12 Best Brain Foods that Improve Memory

    Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

    But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

    I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

    Here are 12 best brain foods that improve memory:

    1. Nuts

    The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

    Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

    Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

    Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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    2. Blueberries

    Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

    When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

    3. Tomatoes

    Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

    4. Broccoli

    While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

    Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

    Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

    5. Foods Rich in Essential Fatty Acids

    Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

    The body does not naturally produce essential fatty acids so we must get them in our diet.

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    Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

    6. Soy

    Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

    Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

    Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

    7. Dark chocolate

    When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

    Take a look at this article if you want to know more benefits of dark chocolate:

    15 Surprising and Science-Backed Health Effects of Dark Chocolate

    8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

    Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

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    B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

    Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

    Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

    To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

    9. Foods Rich in Zinc

    Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

    Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

    Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

    10. Gingko biloba

    This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

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    It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

    However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

    11. Green and black tea

    Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

    Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

    Find out more about green tea here:

    11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

    12. Sage and Rosemary

    Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

    Try to enjoy these savory herbs in your favorite dishes.

    When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

    Featured photo credit: Pexels via pexels.com

    Reference

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