It’s usually best to put your mobile device down and shut off the laptop, and call it a day when you’re too exhausted to work. That isn’t always feasible, though. Sometimes the task must be completed, and it must be completed immediately.
While some frequent coping mechanisms include getting air to breathe, drinking coffee, or attempting to shake it off, there are other behaviors that can help him get through a time of tiredness and still complete his work.
Here are 8 practical strategies to overcome weariness and boost productivity if you’d like to stay on course to fulfill your professional objectives and deadlines.
Turn Off Digital Diversions to Boost Efficiency
You can’t really expect to accomplish much if you can’t concentrate at work. However, the steady stream of digital distractions vying for our attention—such as email, text messages, social media, news media, streaming services, and the urge to search at every opportunity—significantly impairs our capacity to focus. When fatigue is added, it becomes much harder to stay focused.
SEE ALSO: Tips to Boost Your Emotional Intelligence and Become a Better Leader
Disconnecting from technology can help you concentrate better when you’re exhausted. Eliminating distractions lowers the volume of stimuli our brain must absorb at any given time, whether that means completely turning off your wireless connection or utilizing productivity tools like Microsoft Windows’ Focus Assist or Apple’s Focus function. This lessens cognitive fatigue and boosts productivity by helping us focus all of our attention on the most crucial activity at hand.
Create an atmosphere that encourages deep work.
If you wish to be productive while you’re exhausted, you need set up a space that encourages intense concentration. While turning off electronic distractions is a good place to start, a messy workspace can make it difficult to concentrate and cause tension. Maintaining a tidy workstation can reduce these disruptions, but take care not to allow cleaning to turn into a means of putting off tasks. Before you start working, give yourself ten to fifteen minutes to tidy up as much as you can. If you prefer to work at home and housework keeps getting in the way, think about establishing a co-working space, a neighborhood coffee shop, or the library.
Regardless of where you work, you may also want to control noise. If you prefer quiet, earplugs can be a terrific option. On the other hand, noise-canceling headphones can help you block out noise or silence by playing music that inspires you and helps you get into the zone of work. White noise can also be a useful tool for focusing and blocking out distractions.
SEE ALSO: 5 Psychological Tricks To Help You Be Calm in Any Situation
Increase Efficiency by Taking a Short Nap
If you want to remain productive, you must take pauses whether or not you are truly exhausted. Even while the research is clear, it can be psychologically challenging to defend taking a break when every minute counts: The benefits of short naps on performance, alertness, focus, and attention have been repeatedly demonstrated.
Aim for fewer than 20 to 30 minutes of nap time to prevent sleep inertia, which is the drowsiness that can occasionally hit just after waking up. I think 12 minutes is the ideal duration. Lay down quietly and set an alarm. I like to relax on the couch or the floor because I’m less likely to get lulled into a deep slumber there. Avoid pressing the snooze button when the alarm go off. Take some deep breaths and get up using your willpower. You should feel rejuvenated and prepared to work shortly.
Take a stroll or engage in some light exercise to wake up.
Exercise may seem like the worst option when you’re exhausted but still want to be productive. However, you can get a crucial energy boost from even a 15-minute walk. Try to get outdoors to go for a short, distraction-free walk. This entails avoiding emails, texts, podcasts, and phone conversations. Take a step back and let your thoughts to clear. You’ll probably return feeling rejuvenated and with improved problem-solving and decision-making skills.
If you can’t go for a stroll, try to at least get up for a little while to get your blood flowing. Any type of movement will help improve circulation and stimulate your nervous system, preventing mental fatigue and promoting alertness, mental clarity, and increased energy levels. This includes doing pushups, jump squats, light stretches, and dancing.
SEE ALSO: Structuring Your Mentality For Success
Make the Most of Productivity Apps
It may not be the best moment to learn a new app if you’re already exhausted and need to finish some work quickly. However, there are several programs that may assist you increase your productivity if you’ve got the time or wish to get ready for the future:
Apps for time management, such as TickTick and Todoist, help you prioritize and arrange tasks so you do them on time. The Pomodoro approach is employed by various time management apps, such as BeFocused.
The Pomodoro technique is also used by focus apps such as Forest and Flora. In contrast to BeFocused, these apps help reduce distractions by discouraging you from using your phone at adjustable intervals.
Apps for wellness, such as Insight Timer and Medito, provide breathing techniques and guided meditations that help revitalize your body and improve mental clarity.
The 80/20 Rule Can Help You Become More Productive
According to the 80/20 rule, often known as the Pareto Principle, 20% of inputs result in 80% of results. The idea can be applied to nearly anything, but it’s especially helpful when you’re exhausted at work and must prioritize activities in order to maximize your remaining mental energy.
Let’s imagine you have five tasks on your to-do list.
It can be challenging to decide which of those things to start when you’re worn out. The 80/20 rule can help you concentrate on the activity with the most impact if you prefer to prioritize like an expert and increase productivity even when you’re weary.
SEE ALSO: How Fitness Can Help You Feel Better Mentally
Fuel up properly
Food is essential for giving us the energy and nutrition we need to function at our best, particularly when we’re feeling exhausted at work. For a rapid energy boost, it’s easy to grab for quick foods like chips and cookies. However, you quickly feel lethargic after consuming these simple carbs. Choose complex carbohydrates and brain-boosting fats instead.
Complex carbohydrates, which include whole grains, unprocessed or barely processed fruits, vegetables, and beans, are high in fiber and digest more slowly, giving you long-lasting energy.
Hydration is also crucial. When you’re exhausted at work, you might go for sweet or caffeinated drinks, but water is usually the best option, especially if it’s late in the day. Herbal teas, such as peppermint, can energize you without the negative effects of caffeine and sugar if you need some taste.
Play some music.
You can be more productive when you listen to music. Since there are not any lyrics to divert your attention from your task, classical music is a great option. Sounds of nature are another excellent choice.
According to Jay Shetty, “some research suggests it’s not the kind of music that’s important.” It’s actually music with a beat rate of 50 to 80 beats per minute. Cognitive behavioral therapist Dr. Emma Gray collaborated with Spotify to investigate the advantages of several musical genres. She discovered that the brain goes into an alpha state when listening to music with beats between 50 and 80.