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15 Eating Habits to Make You Stay Productive at Work

15 Eating Habits to Make You Stay Productive at Work

Everyone knows it: staying energetic at work can be a real drag. Only a few hours into your Monday and your eyes are blurry, your back is sore, and you are longing for the weekend once again. While getting a good night’s sleep and maintaining a healthy exercise routine both play important parts in daytime productivity, eating habits are crucial as well. By simply avoiding foods that will slow you down, and building eating habits that move you forward, everyone can stay more productive at work. While this may seem like a daunting task, some of the most effective ways to boost your productivity at work are actually incredibly simple changes to make.

Don’t eat junk food

Whether you have a sweet tooth or just have a lot of free snacks around the office, eating junk food is a quick way to lose your alertness at work. Foods that are high in trans and saturated fats will make you feel sluggish, while foods high in sugar will give you a quick energy high, followed by a crash. Despite the fact that sugary and fatty snacks tend to be easy to transport and consume on the go, you are better off eating nutritious foods if you want to stay sharp at work.

Be careful with caffeine

When you start to feel your productivity at work slide, it’s all too easy to reach for a triple espresso, or a handful of chocolate covered coffee beans. Even though it seems counterintuitive, consuming sizable amounts of caffeine can actually make your productivity at work suffer. Much like unhealthy snacks, consuming too much caffeine at once will give you a quick spike in energy, but guarantees a productivity-harming crash. To stay productive all day, it’s better to consume small amounts of caffeine, like the amount in a cup of green tea.

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Eat breakfast every morning

Another foolproof way to keep your energy up at work is to make sure you eat breakfast. Even if you are not someone who is generally hungry in the morning, eating breakfast ensures your body moves out of its sleep-friendly energy-conserving state and into its wakeful daytime state. Even a glass of juice, protein shake, or piece of fruit in the morning is better for your productivity than nothing.

Eat the right foods for breakfast

Now that you are comfortable eating breakfast, make sure you eat the right snacks in the morning. Much like gaining steady energy by eating complex carbohydrates, foods known as low glycemic foods are digested slowly by your body. To fuel up effectively for the rest of your day, eat low glycemic foods for breakfast. In doing so, your body gains a steady source of energy to get you through until lunch.

Eat small, frequent meals

Similarly, eating small, frequent meals is a good way to keep your blood glucose levels constant, which helps you have energy. If you eat infrequently, your body’s blood sugar levels dip excessively low in between meals. When you finally eat, you are more likely to overeat, causing your blood sugar levels to go higher than normal. This yo-yo cycle in your blood sugar makes your energy levels unpredictable. Having low energy at inopportune times will cause a serious dip in your productivity. By eating smaller and more frequent meals, you space out your body’s fuel supply more evenly. By spacing out your meals equally, your energy levels fluctuate less dramatically, so your body stays energized.

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Keep lunch moderate

On a related note, staying productive at work is easier when you eat smaller portion sizes. For example, though many people believe that turkey is to blame for feeling sleepy on Thanksgiving, many scientists agree that it is actually overindulging in our portion sizes that causes the dip. This means that eating a giant lunch, especially while you’re at work, will have a similar effect. If you want to stay productive at work all day, make sure the amount you eat at lunch is moderate.

Don’t eat tryptophan on an empty stomach

Tryptophan is the ingredient in turkey and other poultry responsible for that pesky rumor that Thanksgiving foods, and not their portion sizes, is what causes drowsiness on the holiday. In reality, tryptophan only causes sleepiness when ingested on an empty stomach. For this reason, foods high in tryptophan should be avoided when you haven’t had anything to eat in a while. Foods high in tryptophan include turkey and other poultry, milk and cheese, as well as some fish.

Do eat fruit on an empty stomach

Fruit is uniquely situated to give you long-lasting productivity during your day at work. Fruit contains fiber and complex sugars, which breakdown slower then simple sugars (like those found in candy and junk food). Fruit is also easily digested by the body, which lets you skip the fatigue associated with hard to digest snacks or large portion sizes. When you haven’t had anything to eat in a while, it’s best to reach for a bit of fruit instead of dairy or poultry so your body gets off to the right start.

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Eat whole grains

When you eat carbohydrates that your stomach breaks down quickly, your blood sugar levels will spike, which is always followed by a bottoming out of your energy levels. Multigrain and whole grain carbohydrates take longer for your body to digest, which means the energy you gain from them is spread out over a particularly lengthy amount of time. This steady gain in energy will help you stay productive at work for greater periods of time.

Skip the steak

While you don’t have to cut meat out of your diet entirely, eating less meat for breakfast and lunch can help you be more productive at work. Meat is usually high fat, and is always high-protein, which makes it more strenuous to digest than other foods. It’s perfectly healthy to love meat, but indulging in large portions of meat before and during work could hamper your productivity.

Eat extra omega 3s

Omega 3s are an essential fatty acid found in many nuts, oils, and fatty fishes. These critical ingredients help keep your brain cells thriving, as well as help your body store carbohydrates as energy, rather than fat. Making a special effort to ensure you have enough omega 3s in your diet can help you stay alert at work.

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Hydrate

Not only does drinking enough water help your body to stay healthy, keeping hydrated aids the transport of energy-providing nutrients throughout the body. Not only that, as you grow dehydrated your blood thickens, which forces your heart to pump with difficulty, which makes you feel drained more quickly.

Eat enough fiber

Much like complex carbohydrates, eating enough fiber helps your body to digest food slowly and steadily. This means your energy levels stay uniform, letting you be more productive, more alert, and better prepared for your day.

Avoid drinking to help you sleep

While having a glass of wine before bed might help you nod off initially, alcohol may actually make your sleep less restful. Alcohol affects the way your body metabolizes food, plus it depresses your body’s energy levels. Although this makes it easier to fall asleep, when the alcohol wears off in the middle of the night you might be more prone to waking up. Staying productive at work is tied to getting enough rest, so avoiding alcohol before bed the day prior to work will help you get more efficient sleep.

Fight the afternoon blahs intelligently

Much like eating quick and healthy meals, fighting your afternoon slump without caffeine will help you be more productive at work. As mentioned, too much caffeine will cause your energy levels to crash, severely affecting your productivity. However, another way caffeine makes you less productive is by messing with your sleep. Consuming too much caffeine in the afternoon can negatively impact your sleep later that night, which will give you an even less productive tomorrow. Instead of reaching for caffeine-heavy beverages when you grow groggy in the afternoon, which are often heavy in sugar as well, try one of the other energy boosting methods on this list. A quick snack that is high in omega-3s or fiber, or simply drinking a glass of water, can be a better way to boost your energy and skip the crash.

Featured photo credit: Wall_Food_10051/Michael Stern via flickr.com

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Last Updated on August 16, 2018

How To Be A Successful Person And What Makes A Person Unsuccessful

How To Be A Successful Person And What Makes A Person Unsuccessful

How would you define a successful person?

Perhaps it’s someone who’s ruthless, ambitious or intimidating? Perhaps it’s someone who’s business-minded, apathetic or controlling?

While on the outside, these traits may seem to play a part in what makes up a successful person, in truth it goes a lot deeper than this. There’s a sense of character that we rarely consider or synonymize with success, but it’s these intrinsic traits that are the true driving force behind a highly successful person.

So what are the differences between successful and unsuccessful people and how to be a successful person?

This article will delve deeper into what qualities define success and failure so you can identify what’s needed for your own path to success.

1. Successful people compliment; unsuccessful people criticize.

Successful people look for positive aspects in others because they understand the importance of cultivating confidence and growth.

Feeling the need to criticize in a way that isn’t serving another constructively is showing a sense of disunity, disallowing the creative energy to flow and stalling success along the way.

2. Successful people learn to forgive; unsuccessful people hold on to grudges.

The art of forgiveness is the art of letting go. Successful people know that to forgive doesn’t mean condoning what someone has done, but rather releasing the negative emotion around it for their own peace of mind. Only then can they move past it and strive harder.

Unsuccessful people tend to hold on to grudges, causing the negative situation and energy to fester away and inevitably affect their success.

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3. Successful people accept responsibility; unsuccessful people blame others.

To be successful, you have to accept that you’re responsible for your actions, your reactions and ultimately your success and failures. This creates a mindset of empowerment and control.

Good outcomes are easy to take responsibility for, but when you realize the bad outcomes are also down to you, you can swiftly redirect to a better path and grow from the experience.

Unsuccessful people throw the blame onto others when things don’t go to plan. By doing this, they are not identifying with their own power and fall into victim mode resulting in the inability to see the opportunities for creating personal growth and therefore creating more success.

4. Successful people follow through with their habits; unsuccessful people say they do but in reality don’t.

Success is down to consistent habits and successful people know this and stick to them. They create a positive morning routine, they may meditate, they may take time to journal or plan out goals. They do this every day.

Unsuccessful people also know the importance of positive habits but they just don’t stick to them in a consistent way. They don’t make them a priority, create a lack of dedication, or just simply believe they’ll be successful without them.

5. Successful people want others to succeed; unsuccessful people want others to fail.

Highly successful people know that other people’s success doesn’t diminish their own. They look at people’s achievements and celebrate them because it’s about focusing on the element of thriving which ultimately benefits everyone.

Sometimes people don’t outwardly say they want someone to fail and may even seem to celebrate another’s success. But deep-down there is an element of jealousy or hope for failure. This comes from a lack mentality, triggering self-limiting beliefs about their ability to succeed and playing the comparison game.

6. Successful people keep a ‘to-be’ list; unsuccessful people don’t know what they want to be.

Successful people focus, not just on what they want to do, but also how they want to be. This stems from knowing the importance of personal growth within the journey to success and becoming a person capable of achieving that success.

Unsuccessful people tend to focus on the end goal without giving much thought to the person they want to become to get there. Dismissing this crucial part of success can be one of the major downfalls as working on yourself is paramount to creating a successful life.

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7. Successful people focus on themselves; unsuccessful people focus on others.

While successful people focus on their personal growth and concentrate on their responsibility for success, unsuccessful people spend much of their time focusing on what others are doing.

They compare themselves to others in a detrimental way and use it to create the energy of lack and low self-worth within themselves.

8. Successful people set goals; unsuccessful people just go with the flow.

Everyone knows that to be successful, you have to set yourself goals.

Thinking big and believing you can achieve them gives you something to strive for. It creates structure and it creates a game plan no matter how small the goals are.

Unsuccessful people don’t set goals which means they may have a great idea but constantly feel lost trying to achieve them and causing them to give up more easily.

9. Successful people focus on the positive; unsuccessful people focus on the negative.

It’s really simple; a positive mindset sends you on the direction of success and a negative mindset can only steer you towards failure.

When you’re in a positive state (even when facing a particular challenge), you attract more positive opportunities. When you only see the negative, you literally blind yourself from seeing answers to problems because you’re usually so fixated on the problems.

10. Successful people embrace change; unsuccessful people fear change.

Everything is temporary and change is inevitable. Successful people realize this and know that change is a necessary part of success.

Unsuccessful people want change but fear it happening or find it hard to embrace the change that inevitably needs to happen. This just slows it all down and makes the process harder than it needs to be.

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Choose to see all change as positive and always serving you on your road to success.

11. Successful people share information; unsuccessful people horde information.

Sharing is a concept that successful people understand and implement. It comes from an abundance mindset and the want to help others succeed around you.

Keeping information to yourself when you know it’ll benefit others comes from a lackful and fearful mindset. When you feel you have to act in order to benefit yourself and no one else, it will only take your success so far.

12. Successful people read everyday; unsuccessful people watch TV everyday.

This ties in with having consistent positive habits. When they have downtime, successful people will fill their mind with motivational books and know the benefits of focusing the mind to read.

When your relaxation time consists of sitting on the sofa and binge watching TV, while okay to a point, it’s choosing a less stimulating path and dodging a more productive way to use your spare time.

Successful people use this time wisely and implement it into their desire to succeed.

13. Successful people show gratitude; unsuccessful people show entitlement.

The attitude of gratitude is the secret weapon for every successful person.

Whether it’s gratitude for where they are no matter what stage they’re at, for the people around them and even the challenges they face, appreciation for everything brings more things to be grateful for (and therefore success) into their lives.

Unsuccessful people usually feel like the world owes them their eventual success. They don’t fully appreciate the opportunities, the lessons or the people that help steer them on the path.

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As a result, progress feels much slower and harder to reach simply because they’re not in a state of appreciating the ins and outs of the journey.

14. Successful people talk about ideas; unsuccessful people talk about people.

Successful people focus on creativity and the different ways they can achieve success. In other words, they’re more focused on solving the problem by creating inspired ideas and this is what they talk about.

Unsuccessful people tend to focus on external sources, usually other people. They rely on others for ideas, or they focus more on what other people are or aren’t doing. This goes back to pushing the blame or responsibility to the people around them rather than taking responsibility.

15. Successful people give the credit to others; unsuccessful people take the credit for themselves.

If the success is a team effort, even if most of the work was done by you, you give credit to others and share in the celebration. Acknowledging the contributions of others is a common trait in successful people.

On the other end of the spectrum, those that take all the noteworthy credit for themselves, despite not being the only one who worked towards the goal, is on a surefire route to some degree of failure in the long term.

Make significant progress with the traits of success

Successful people definitely have a different perspectives on success to those that try and fail.

A mindset of gratitude, teamwork and putting more emphasis on the journey rather than the destination are all key elements when it comes to success.

Learning and emulating these characteristics and traits of highly successful people from a space of growth and self-improvement will help you achieve the success you’re dreaming of.

Featured photo credit: Unsplash via unsplash.com

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