Advertising
Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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

More by this author

Alicia Prince

A writer, filmmaker, and artist who shares about lifestyle tips and inspirations on Lifehack.

25 Killer Sites For Free Online Education 10 Things You Should Do If You’re Unemployed When You Start to Enjoy Being Single, These 12 Things Will Happen common words 18 Common Words That You Should Replace in Your Writing Wondering Why K Pop is So Popular? Here are 10 Reasons

Trending in Productivity

1 50 Motivational Quotes for Work to Inspire Success 2 How to Make a Positive Change for a Fulfilling Life 3 The Importance of Reminders (And How to Make a Reminder Work) 4 10 Practical Ways to Improve Time Management Skills 5 How to Master the Art of Prioritization

Read Next

Advertising
Advertising
Advertising

Last Updated on January 13, 2020

50 Motivational Quotes for Work to Inspire Success

50 Motivational Quotes for Work to Inspire Success

Let’s face it – no matter how excited you are about a new project or priority in your life, there will always be days when your motivation lags. Days when – despite all the progress you’ve made in the past – it just sounds easier to sit on the couch playing video games than to buckle down and crank out the work needed to meet your goals.

In order to be successful, you must be able to motivate yourself past these humps. Whenever you feel your drive and determination lagging, turn to these motivational quotes for work to provide the extra spark of passion needed to keep you on track.

Quotes about Goal Setting

Whether you’re still in the planning phases of your business or whether you’re plotting a plan of attack to bring about your long-range vision, setting good goals is a critical part of succeeding in business.

Check out these quotes for extra inspiration on how to turn your dreams into reality:

quote-Benjamin-E.-Mays-the-tragedy-in-life-doesnt-lie-in-106113

    “The tragedy in life doesn’t lie in not reaching your goal. The tragedy lies in having no goal to reach.”– Benjamin Mays


    “By recording your dreams and goals on paper, you set in motion the process of becoming the person you most want to be. Put your future in good hands — your own.”–Mark Victor Hansen


    “Give yourself an even greater challenge than the one you are trying to master and you will develop the powers necessary to overcome the original difficulty.”–William J. Bennett – The Book of Virtues


    “The entrepreneur is essentially a visualizer and actualizer… He can visualize something, and when he visualizes it he sees exactly how to make it happen.”–Robert L. Schwartz

    Quotes about Achieving Excellence in Work

    Once you’ve got your goals together, you’ll need to put in 110% of your effort in order to transform these visions into reality. To increase your motivation to work at a consistently high level, take a look at the following words of wisdom:

    “Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit.”–Aristotle


    “If you are going to achieve excellence in big things, you develop the habit in little matters. Excellence is not an exception, it is a prevailing attitude.”–Charles R. Swindoll

    Desire is the key to motivation

      “Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal — a commitment to excellence — that will enable you to attain the success you seek.”–Mario Andretti


      “The secret of joy in work is contained in one word – excellence. To know how to do something well is to enjoy it.”–Pearl Buck


      “The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.”–Vince Lombardi

      Quotes about Determination and Persistence

      Since every business or other endeavor is bound to hit some rough patches, it’s often a person’s level of determination and patience that brings about either success or failure. These positive quotes give you an extra boost of encouragement:

      “Enter every activity without giving mental recognition to the possibility of defeat. Concentrate on your strengths, instead of your weaknesses… on your powers, instead of your problems.”–Paul J. Meyer


      “Knowing trees, I understand the meaning of patience. Knowing grass, I can appreciate persistence.”–Hal Borland


      “Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan ‘Press On’ has solved and always will solve the problems of the human race.”–Calvin Coolidge

      quote-Thomas-Fuller-an-invincible-determination-can-accomplish-almost-anything-92190

        “An invincible determination can accomplish almost anything and in this lies the great distinction between great men and little men.”–Thomas Fuller

        Quotes about Leadership

        Whether you use it to engage your employees, to encourage teamwork or motivate others to follow your unique way of thinking, leadership is crucial. Take your leadership cues from these renowned leaders’ famous sayings:

        “The most dangerous leadership myth is that leaders are born — that there is a genetic factor to leadership. This myth asserts that people simply either have certain charismatic qualities or not. That’s nonsense; in fact, the opposite is true. Leaders are made rather than born.” –Warren G. Bennis


        “All of the great leaders have had one characteristic in common: it was the willingness to confront unequivocally the major anxiety of their people in their time. This, and not much else, is the essence of leadership.”–John Kenneth Galbraith

        Leadership is not magnetic personality

          “Leadership is not magnetic personality — that can just as well be a glib tongue. It is not ‘making friends and influencing people’ — that is flattery. Leadership is lifting a person’s vision to high sights, the raising of a person’s performance to a higher standard, the building of a personality beyond its normal limitations.”–Peter F. Drucker


          “The task of leadership is not to put greatness into people, but to elicit it, for the greatness is there already.”–John Buchan


          “High sentiments always win in the end. The leaders who offer blood, toil, tears and sweat always get more out of their followers than those who offer safety and a good time. When it comes to the pinch, human beings are heroic.”–George Orwell

          Quotes for Success

          Think of success as a holistic process – one which results from the combination of goal-setting, excellence, patience, determination and leadership you prioritize throughout your career. These highly successful people provide you with an excellent source of motivation:

          Advertising

          “Be patient with yourself. Self-growth is tender; it’s holy ground. There’s no greater investment.”–Stephen Covey


          “Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.”–Norman Vincent Peale

          Success is the ability to go from one failure to another with no loss of enthusiasm.

            “Success consists of going from failure to failure without loss of enthusiasm.”–Winston Churchill


            “Successful and unsuccessful people do not vary greatly in their abilities. They vary in their desires to reach their potential.”–John Maxwell


            “Would you like me to give you a formula for success? It’s quite simple, really. Double your rate of failure. You are thinking of failure as the enemy of success. But it isn’t at all. You can be discouraged by failure or you can learn from it, So go ahead and make mistakes. Make all you can. Because remember that’s where you will find success.”– Thomas J. Watson


            “The great successful men of the world have used their imagination.  They think ahead and create their mental picture in all its details, filling in here, adding a little there, altering this a bit and that a bit, but steadily building – steadily building.”–Robert Collier


            “It is a paradoxical but profoundly true and important principle of life that the most likely way to reach a goal is to be aiming not at that goal itself but at some more ambitious goal beyond it.”–Arnold Toynbee

            Sports Quotes for Athletes

            You don’t need to be a Michael Jordan-caliber athlete to draw inspiration from the following quotes. Even if you’re just a recreational player or someone who’s using sports as a means to get back in shape after long periods of inactivity, the following motivational sports quotes will encourage you:

            “My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength.”–Michael Jordan


            “Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.”–Lance Armstrong

            Strength does not come from winning. Your struggles develop your strengths.

              “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”–Arnold Schwarzenegger


              “I know what I have to do, and I’m going to do whatever it takes. If I do it, I’ll come out a winner, and it doesn’t matter what anyone else does.”–Florence Griffith Joyner


              “Every time you stay out late; every time you sleep in; every time you miss a workout; every time you don’t give 100% – You make it that much easier for me to beat you.”–Unknown


              “If you are hurt, whether in mind or body, don’t nurse your bruises. Get up and light-heartedly, courageously, good temperedly get ready for the next encounter. This is the only way to take life – this is also ‘playing’ the game!”–Emily Post


              “We must train from the inside out. Using our strengths to attack and nullify any weaknesses. It’s not about denying a weakness may exist but about denying its right to persist.”–Vince McConnell

              Quotes to Motivate Learning

              Committing yourself to pursuing knowledge in a single area is a tremendous endeavor – one that often seems overwhelming given the depth and breadth of information that’s available today. Keep the following motivational quotes in mind if you’re learning:

              “How far you go in life depends on your being tender with the young, compassionate with the aged, sympathetic with the striving and tolerant of the weak and the strong. Because someday in life you will have been all of these.”–George Washington Carver

              quote-William-Arthur-Ward-if-you-can-imagine-it-you-can-36189

                “If you can imagine it, you can achieve it; if you can dream it, you can become it.”–William Arthur Ward


                “It is the mark of an educated mind to be able to entertain a thought without accepting it.”– Aristotle


                “Success is not the key to happiness.Happiness is the key to success.If you love what you are doing, you will be successful.”–Albert Schweitzer


                “Wear your learning, like your watch, in a private pocket: and do not pull it out and strike it, merely to show that you have one.”–Philip Stanhope, 4th Earl of Chesterfield


                “He who asks is a fool for five minutes, but he who does not ask remains a fool forever.”–Chinese Proverb


                “Study while others are sleeping; work while others are loafing; prepare while others are playing; and dream while others are wishing.”–William Arthur Ward


                “Books can be dangerous. The best ones should be labeled ‘This could change your life’.”–Helen Exley


                “A book is like a garden carried in the pocket.”–Chinese Proverb

                All-Time Favorite Positive Quotes

                Finally, whatever your goals are in life, you can’t go wrong by taking the advice of the following famous motivational quotes:

                “Change your thoughts and you change your world.”–Norman Vincent Peale


                “Your time is limited, don’t waste it living someone else’s life. Don’t be trapped by dogma, which is living the result of other people’s thinking. Don’t let the noise of other’s opinion drowned your own inner voice. And most important, have the courage to follow your heart and intuition, they somehow already know what you truly want to become. Everything else is secondary.”–Steve Jobs


                “Nobody can go back and start a new beginning, but anyone can start today and make a new ending.”–Maria Robinson


                “Out of clutter, find Simplicity. From discord, find Harmony. In the middle of difficulty lies Opportunity.”–Albert Einstein


                “Yesterday is not ours to recover, but tomorrow is ours to win or lose.”–Lyndon Johnson

                If we did all the things we are capable of, we would literally astound ourselves.

                  “If we did all the things we are capable of, we would astound ourselves.”–Thomas Edison


                  “You miss 100% of the shots you don’t take.”–Wayne Gretzky


                  “Success is not final, failure is not fatal: it is the courage to continue that counts.”–Winston Churchill


                  “What lies behind us and what lies before us are tiny matters compared to what lies within us.”–Ralph Waldo Emerson

                  Final Thoughts

                  To use these motivational quotes effectively, find the one that speaks to you. Although all of the phrases listed above can be considered “motivational,” only you can decide which one resonates with you most directly.

                  Next, take the quote you’ve settled on and copy it onto small index cards or other pieces of paper that can be stored around your home and workspace.

                  If you’re creative, you can create inspiration boards, signs or other decorative displays featuring your favorite motivational quotes – really, though, the most important thing is that your chosen phrase be accessible in a variety of different places. This will make it easy to access and review whenever you feel your motivation slipping away.

                  More Inspiring Quotes

                  Featured photo credit: Kyle Glenn via unsplash.com

                  Read Next