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5 Lifehacks to Increase Activity in Your Job

5 Lifehacks to Increase Activity in Your Job

Most of us these days work in offices at desks where we barely get any exercise. As the human body is not designed to be sedentary, sitting too much can lead to obesity, diabetes, heart disease and many other ailments. In 2012, a team of researchers from the University of Minnesota and the Mayo Clinic conducted a study with 30 employees of a Minneapolis-based eco-friendly cleaning supply company in which their desks were replaced with workstations that allowed them to either sit or stand while working. Mayo Clinic endocrinologist James Levine conducted a similar study in 2007 with a financial staffing firm where the 18 employees who had been more active during their workday lost 150 pounds collectively.

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tired at work

    Moreover, activity not only benefits your health but also your performance. In another recent yearlong study by the Mayo Clinic and University of Minnesota, Levine and his colleague Avner Ben-Ner, professor at the Carlson School of Management, found that treadmills boost productivity in the office. They surveyed both workers and supervisors who measured workers’ performance on a 10-point scale. By the end of the year, study participants scored a point higher when the treadmill desk was in their office than when it was not.

    If you’re also inspired by these findings to be more active during your workday, consider the following lifehacks:

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    1. Workstations

    Let’s start with the aforementioned workstations. Standing desks and treadmills can significantly increase your activity if you work long hours at a desk. By standing while you work, you can burn an average of 200 to 400 calories depending on your weight. That number increases if you walk on a treadmill. Moreover, not sitting for eight hours straight will also benefit your back, heart, and metabolism, among other things. 

    2. Move as much as possible

    If you’re cramped in a cubicle for eight hours, it can be difficult to find ways to move. To enhance your movement, try to rearrange your office so not everything is within arm’s reach. If your supplies and equipment are more spread out, you will automatically move more throughout the day. You should also consider taking as many breaks as possible. Take a walk outside around the building or up and down the stairs–just get moving. Instead of emailing or texting your coworkers, walk to their workstations. Incorporate little exercises and workouts in your daily office routine.

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    3. Don’t drive to work

    Unless you have a really long commute, think about ditching your car when you go to work. Choose to walk, bike or use public transportation instead. Just think about how much you exercise you’d accomplish with a 20 or even 50 minute walk or bike ride to your workplace and back. You might not even need your gym membership anymore! If your long commute demands you to drive, you can still increase your activity by parking as far as possible from your workplace and walking from there.

    4. Make your office dog-friendly

    Myriad studies have shown how dogs in the workplace reduce stress levels and enhance productivity. A dog-friendly office can also increase your activity. Dogs naturally need regular exercise, so you’ll need to take them out once or twice a day if they’re your office mates. Just taking them around the block or playing fetch in a new park for a short while can have a significant impact on your health. The CDC recommends 30 minutes a day of moderate intensity physical activity to decrease the risk of developing diseases such as type-2 diabetes–merely two dog walks.

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    5. Choose an outdoor career

    There is a plethora of well-paying jobs and industries out there that don’t require you to sit in an office all day. RSI, for example, points out that there are numerous careers you can chose from that will get you out of the office, from electrician and HVAC mechanic to solar panel installer, to name only a few. If you work in civil engineering, you work on public construction projects like highways, bridges or dams. If you’re employed in the environmental industry, you’ll check sites for environmental hazards, like poor air quality, pollution or wastewater. Other outdoor careers include urban planner, geologist, lifeguard or ski/surf/snowboard instructor.

    So, now you don’t have an excuse for not being active in your job. Incorporating just one of these tips can have a huge effect on your well-being and productivity. As First Lady Michelle Obama says, let’s move!

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    Last Updated on February 15, 2019

    How to Achieve Goals and Increase Your Chance of Success

    How to Achieve Goals and Increase Your Chance of Success

    Does it ever feel like the things you want to accomplish always end up on the back burner? If the answer to that question is “yes,” you’re not alone. Only about 33% of people consistently work toward their goals. In some cases, their goals may seem too lofty to accomplish, or else they aren’t sure how to make a plan for them.

    If you don’t come up with concrete steps to take toward your goals, they’ll remain dreams. There’s nothing wrong with being a dreamer, but being able to turn your dreams into goals you can realize will help you lead a happier and more fulfilling life.

    Luckily, you can realize almost any dream when you harness the right goal-setting methods.

    In this article, I’ll show you how to achieve goals and get closer you success.

    1. Break your dreams down into specific and measurable steps

    We couldn’t talk about goal-setting without mentioning SMART goals.

    SMART goals are specific, measurable, assignable, realistic, and time-related.

    Specific and measurable steps are so important because if we don’t know what our target it, how can we ever hit it?

    Take all those beautiful dreams you have for yourself and make them into things you can actually do. If you want to be an entrepreneur, for example, a step toward realizing your dream might be researching what you’ll need to start your business.

    Find out more tips about utilizing SMART goals here:

    How to Use SMART Goal to Become Highly Successful in Life

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    2. Have at least one clearly defined goal for every interest and role in your life

    It’s so easy to become complacent or stagnate. We often think that our careers are the only places where we need to set goals, but we aren’t only what we do.

    To make the most of your life, take the approach that you’re always learning and growing in everything you do. Anything worth doing is worth doing well after all.

    Set goals whether you’re sponsoring an activity for your child, taking up guitar lessons or trying to prove your worth at work.

    You’ll notice that this approach forces you to constantly develop new skills. It can also be fulfilling to put more focus and value into all areas of your life— not just the ones related to our careers.

    3. Align your goals with your life’s mission, purpose and passion

    Take the opportunity to do some soul-searching. What is it that you want to do with this precious life of yours?

    Anything that conflicts with your life’s purpose is bound to cause discontent. Staying in a bad relationship, doing a job that goes against your values, or maintaining the status quo just because it’s comfortable are not options for you.

    Thinking about your goals in this way can help you eliminate things in your life that don’t serve you. This frees up mental space that you can use to do the things you care about the most.

    Many of us struggle to find the time to work on our goals, but this strategy enables you to make more time.

    4. Create goals that ignite your spirit and inspire you to take action

    If you can’t be fired up about your goals from the start, they might not be good goals for you.

    The road to success is often tough. You’re going to have times when you might feel tired or discouraged.

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    You need to feel inspired enough that you’ll be able to overcome obstacles as you encounter them.

    If what you’re doing motivates you to be the greatest version of yourself, you’ll be much more resilient.

    5. Write down all your goals in specific, measurable detail

    This is your road map for what success will look like. The more you define what you want the finished product to be, the greater the chance that you’ll reach that vision.

    When you write down your goals, you’re creating a document that you can revisit to make sure you’re on track.

    When you’re in the middle of trying to achieve a big goal, it can be hard to see what’s working for you. The things you write in this step will help you stay on-message as you take your goals out of your mind and into the real world.

    Don’t just write down your goals and stash them away in a folder somewhere. Take the extra step to put them somewhere where you’ll see them.[1]

    If you have too many goals to post on your desk, write a summary or choose one or two steps to work on for the day. Just seeing them will keep them in the front of your mind.

    6. Commit to hitting each of your targets without exception

    You wouldn’t have created the target if you didn’t think it was necessary. Hold yourself accountable for taking the steps to succeed.

    You can always adapt your strategy or break your targets into smaller steps if you find that they aren’t attainable as you originally wrote them.

    Hitting even the smallest target is cause for a celebration. It’s a step in the positive direction. Your success will make you crave more success.

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    We often make excuses when we get tired or overwhelmed. Take away the option to make excuses. You will only be satisfied with the best effort from yourself.

    7. Share your goals with others to motivate each other

    There’s something so powerful about people sharing their goals and dreams with one another. Doing so gives voice to some part of us that could remain hidden (and therefore never be accomplished).

    When other people know about your goals, they can cheer you on and hold you accountable. When people share their vision with you, you can do the same for them.

    This strategy is particularly beneficial when you’re trying to develop healthy habits. Post about your workout on social media, or do a healthy eating challenge with your best friend. You’ll be less likely to slack when temptation arises, and you’ll probably encourage someone else to reach for their goals too.

    8. Set a series of daily, weekly and long-term goals, complete with starting times and deadlines

    Many goals never reach realization simply because the goal-setter doesn’t check their progress. People tend to forget what they set out to do, or their goal gets crowded out by other obligations.

    Forcing yourself to revisit your goals at regular intervals breaks them into smaller steps and it reminds you to think about them.

    Giving yourself regular deadlines for smaller tasks related to your goals also helps you reflect on your strategy. You’ll figure out what works for you, whether your timeline is realistic, and whether or not you need additional help to stay on track.

    In addition, celebrating small wins helps you stay motivated. Here’s how:

    How To Celebrate Small Wins To Achieve Big Goals

    9. Take 10 minutes every day to imagine how great it will feel to achieve your goals

    Visualization is such a powerful tool. Some of the most successful athletes, celebrities and business people take time each day to think about how success looks and feels for them.[2] Imagining that feeling of satisfaction can be a great motivator.

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    When you do meet your goals, take some time to be grateful. Thank yourself for showing up and doing the work. Be grateful when the stars align properly to help you advance to the next step.

    It’s not just getting to the destination of your goals that matters. How you take the journey is important too.

    10. Take an action step toward reaching your goals every day

    Your goals can easily get buried in the hustle and the bustle. Even the smallest step in the right direction is still moving you forward.

    Keep chipping away at the work every day and before long, you’ll start to see those dreams come to life.

    Maybe you didn’t start your business today but you designed the logo that’s going to go on your website and business cards. Doing that task well is going to help you so much in the long run.

    Concrete actions day by day draw your dreams out of obscurity and into the realm of possibility.

    The Bottom Line

    Dreams can inspire and overwhelm us. By turning our dreams into goals that we can work toward, we increase our chances of success. Things that once seemed impossible are suddenly within reach.

    It’s time to start turning your dreams into goals and your goals into realities. Change begins today.

    More Resources About Setting & Achieving Goals

    Featured photo credit: Andrew Neel via unsplash.com

    Reference

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