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25 Simple but Powerful Things You Can Do to Reduce Stress and Anxiety

25 Simple but Powerful Things You Can Do to Reduce Stress and Anxiety

Too much stress and anxiety can lead to serious health problems, such as high blood pressure, panic, heart palpations, and can even lead to stroke. These are all the result of what doctors term “bad stress.” Try some of these simple but powerful tips to reduce your stress and anxiety.

25. Rock out. Listen to any kind of music that you find soothing.

24. Call someone you know who will listen to your day.

23. Give yourself a pep talk. Remember that the situation is temporary.

22. Pick up a carrot stick and chew away. In other words, eat something but make sure it’s healthy.

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21. Chew some gum.

20. Have a laugh. Sure the situation you are in isn’t laughable, but it really does help to laugh even at yourself. This is when calling a friend may be particularly useful, to help you find the humor in the situation.

19. Get outside and take a walk. While walking just enjoy the scenery. Decide that later is a real good time to do any worrying.

18. Decide to worry about the problem later. All you have to do is make the decision to make time for worrying later.

17. Fix a hot cup of green tea. Use a natural sweetener, like honey, and sip away. Chamomile is also a natural soother; try some before bed or when you need a good dose of loving kindness for yourself.

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16. Find a mediation exercise. There are many available on YouTube. Take a few minutes, close your eyes and be soothed by the sounds of nature or a chant.

15. Stand up and stretch it out. Take your time and really stretch your muscles. Stand up and stretch your leg and hip muscles.

14. Give yourself a massage. Rub out the stress you may be holding in your neck and shoulders.

13. Tense and relax your muscles, from your toes, to your abdomen, to your arms, and finish with the neck muscles.  Remember to do some deep breathing.

12. Follow a strict sleep routine. Experts still say that a full seven to eight hours are needed for a good night’s sleep. When your sleep pattern is disrupted, it can lead to higher stress levels during the day.

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11. Take a breather. Inhale deeply, hold for five seconds and then breathe out slowly.

10. Use a warm wrap to ease stressed muscles, especially in the neck.

9. Find something to be thankful for. Researchers say that concentrating on something good in your life reduces stress and anxiety tremendously.

7. Relax the neck muscles, right at your desk, with some head rolls and shoulder shrugs. Reach up and stretch your arms, if you are stuck in a cubicle all day.

6. Start a private journal–one that is either electronic or hand-written. Either way, take at least 10 minutes a day to write it out. Some psychologists recommend having more than one journal. Get in the habit of jotting down the good things you see and feel.

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5. Make a point of celebrating your accomplishments. Go ahead and give yourself compliments for a job well done. Save up some money to treat yourself to a special treat. You deserve it.

4. Sing along to your favorite tunes. Belt out your feelings while driving or in the shower.

3. Try looking at your situation from someone else’s perspective. For example, go ahead and talk the situation out with yourself, you might just end up with a smile on your face.

2. Instead of focusing on the future or the past, try to stay in the moment. Doctors call this being “mindful.”

1. Get up and do something besides worrying. Worry does the body and its defenses absolutely no good.

Featured photo credit: Common Kingfisher Relaxing/Vinc3PaulS via commons.wikimedia.org

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Last Updated on April 6, 2020

15 Best Productivity Hacks for Procrastinators

15 Best Productivity Hacks for Procrastinators

Let me guess.

You should be doing something else rather than reading this article. But due to some unknown force of nature, you decided to procrastinate by reading an article about how to hack procrastination. You deserve a pat on the back.

Fortunately, procrastination is not a disease. It’s just a mindset that can be changed, however, here are some productivity tips you need to start getting work done:

First, you need to acknowledge that procrastinating is an unhealthy habit. Not only you’re prioritizing unimportant things, basically, nothing gets done. Still unsure if you’re a procrastinator? Check out this article: Types of Procrastination (And How To Fix Procrastination And Start Doing)

Second, your commitment to change is very important. You should be physically, emotionally, and mentally determined to change this habit. If not, then you’ll just succumb to the tempting lure of doing other things rather than your tasks or chores.

Here are sthe best productivity hacks to improve productivity and keep yourself from procrastinating at work:

1. Give (10+2)*5 a Try

Let’s start with a classic but very effective hack called (10+2)*5 created by Merlin Mann,[1] author of 43Folders.com. Don’t worry. This is not a complicated Mathematical formula you need to solve.

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The (10+2)*5 simply means 10 minutes work + 2 minutes break multiplied by 5, completing 1 hour. It is crucial to stick with the time limits and not skipping work and break schedules. The point of this is for you to create a jam-packed routine of work and break schedules. The result? You will eventually skip your break schedules.

2. Use Red and Blue More Often

Clean your desk and remove things that might distract you. According to a Science Daily study[2] about which colors improve brain performance, red was found out to increase attention to details while blue sparks creativity. Surrounding your workplace with these colors not only benefits your brain, it’s also pleasing to the eye.

3. Create a Break Agenda

List all the things you want to do on your break, be it surfing the web, checking your emails, snack time, taking selfies, Facebook/Twitter—everything.

Like the (10+2)*5 hack, squeeze these in between work time but the difference is you schedule these activities for ONLY 20 minutes. Eventually, you’ll take your break minutes wisely. You’re finishing tasks while sidetracking to doing the things you enjoy.

4. Set a Timetable for Your Tasks

Like any other habits, procrastinating is a tough wall to break. Replace this habit with another habit. When you’re assigned a task, set a timetable for each step. Let’s say you have a big research task. Here’s a sample timetable:

9:00 – 9:10 am – Set up all your tools, browser tabs, emails, coffee, etc..
9:10 – 10:00 am – Internet research
10:00 – 10:45 am – Look through existing files
10:45 – 11:00 am – Break time!
11:00 – 12:00 pm – Outline the research report

Deadlines are the best hack for getting things done. Setting a specific time to finish a task creates time pressure even if the deadline has passed.

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5. Take It Outside!

Do yourself a favor and don’t ruin the comfy vibe of your home. If you need to work on a stressful project, do it in a library or coffee shop. You’ll never finish it anyway. Your cozy sofa and toasty bed will just lure you into napping yourself to doom.

6. Become Productively Lazy

Instead of finding all sorts of ways to unproductively procrastinate, use your habit to look for shortcuts and new ways to finish your tasks. Staple multiple papers at a time or master the 3-second t-shirt folding technique. A strong drive combined with laziness sometimes bring out the productive and creative side you never knew you have!

7. Assign a ‘Task Deputy’

It could be your colleague, your supervisor, or your significant other, anyone who has the unforgiving guts to reprimand you when you procrastinate. You could go the extra mile by paying up unfinished tasks or times you open your Facebook or watch a funny cat video on YouTube. Let’s see how five bucks every time you procrastinate will change you.

8. Consider a Gadget-Free Desk

According to a study by Kleiner Perkins Caufield and Byers, average users check on their phones 150 times per day and having your phone just an elbow away just creates sizzle to this habit.[3]

Removing mobile devices and gadgets allows you to focus on your work without the constant interruption from notifications, calls, and text messages. It eliminates the very distracting ambiance and the urge to unlock your phone just because.

9. Prepping the Night

Before hitting the sack to oblivion, prepare everything you’ll need the next day. This will probably take you 15 minutes tops, saving you more time for coffee in the morning.

Spin class at am? Pack up your gym clothes, shoes, socks, etc. or better, create a checklist so you don’t miss anything. You can also prep your food into containers and just grab one before leaving.

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10. Do a 7-Minute Workout in the Morning

Exercising is proven to increase productivity and stimulate release of endorphin or “Happy Hormones”.

Take a jog outdoors and get warmed up for the day. Don’t feel like running outside? Hop on a treadmilli. It’s a great investment and there are a lot of ways you can use a treadmill like endurance running and metabolism training. On a budget? Here’s a 7 minute, no-equipment needed workout you can do at home:

11. Set-up Mini Tasks

If you’re given a big project, break it down into mini tasks. Create a checklist and start with the easy ones until you finish. Got an article to write? Just start with the title and the first sentence. Or perhaps you have a visual presentation to make?

Spend 15 minutes on your outline, take five minutes coffee break, then finish the first two slides. Accomplishing something, no matter how tiny, still gives you that sense of fulfillment.

12. Create an Inspirational Board or Reminder

I found these mini desk chalkboards from Etsy you can use to write motivating quotes.

Or you know what? Simply write “Do it now!” and stare at it for 10 seconds every time you feel like dropping by on Reddit.

13. Redecorate Your Room

Redecorating my room motivates me to maintain that ‘new’ look for some time until I get use to it and eventually stop. So I redecorate again and again, it became a monthly habit really. Here are some DIY ideas you can do to any room without spending much.

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14. Ready Your Nibbles

You know that trip to the pantry? It’s just seconds away but it took you several minutes just to get your fruit snacks in the fridge. Before starting a task, prepare your nibbles on your desk to avoid zoning out and losing yourself on the way to the pantry.

Bonus productivity hacks you can do at home:

15. Schedule Your Chores

Write down your chores in a weekly basis with matching day and time when you should be doing these.

For the artsy folks, you can create fun chore charts like these or simply stick the list somewhere visibly annoying e.g. mirrors, doors, TV. The trick is listing as many chores as you can for the week and including unfinished chores the following week. Who likes seeing a long list of chores first thing in the morning?

More Tips to Overcome Procrastination

Featured photo credit: Glenn Carstens-Peters via unsplash.com

Reference

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