Working in an office can be a grind, and it can be easy to get into a rut and develop bad habits that leave you feeling exhausted and unproductive. The good news is that it doesn’t have to be that way.
By recognizing the bad habits that are making you tired at the office and taking steps to overcome them, you can become more productive, energized, and successful in your job.
From poor posture to multitasking, each of these habits can have a significant impact on your productivity. With a little effort, you can break out of the cycle of exhaustion and be more productive in the workplace.
Make sure you are sitting properly in your chair. If you’re sitting with your back hunched and shoulders slumped, you are going to tire much more quickly and put yourself at risk of developing back pain in the long term. You should be sitting up with your back straight and your shoulders correctly aligned.
This will help you avoid fatigue and pain, and help you maintain good energy levels throughout the day. If you need to make adjustments to your chair or computer, do so as soon as you notice the bad posture creeping in.
Another important aspect of posture is to make sure your hands are positioned correctly on the keyboard. Your wrists should be straight when typing and your hands should be about an inch apart.
You should also take regular breaks from sitting in a chair. As many offices have become more open-plan, it is often easy to forget that you need to take breaks and rest your eyes as well as your back.
Regularly take a five-minute break to walk around the office and get some fresh air. This will help keep your energy levels high while preventing you from feeling overwhelmed and frazzled.
While it’s fine to have healthy snacks at the office, if those snacks are high in sugar or salt levels, it can leave you feeling lethargic. Instead, opt for healthy snacks such as nuts, fresh fruit, granola bars, or a healthy sandwich to keep your energy levels high throughout the day.
If you are guilty of eating unhealthy snacks at the office, you might find that you start to experience a dip in energy levels around mid-afternoon. This is your body’s way of telling you that it is craving something nutritious and healthy. So you need to listen to that craving.
If you ignore those cravings, your energy levels will plummet, and you will be left feeling very tired. Healthy snacks will leave you feeling satisfied and energetic, avoiding the afternoon slump.
Multitasking, though often touted as a good thing, is not good for you. It may seem like a quick way to get more done, but it actually results in a dramatic reduction in productivity.
When you try to do too much at once, you use up most of your energy trying to keep on top of it, so you have very little left over to be productive. You also risk making mistakes and missing important details.
Instead, try to focus on one task at a time, and give it your undivided attention. When you finish that task, move on to the next, but don’t try to do too much at once.This will help you to stay focused and be more productive. You will also avoid making costly mistakes, which will benefit you in the long run.
Not Taking Breaks
Almost everyone takes breaks during the working day, but many people don’t take regular breaks. This can leave you feeling exhausted and overwhelmed, and it can also result in you making mistakes.
To avoid these things, make a conscious effort to take regular breaks during the working day. The optimal break time is a matter of personal preference, you should take a break for every 90 minutes that you spend.
Take mindful breaks, where you walk away from your desk and focus on something other than work. This will help you to stay energized, focused, and avoid burnout.
If you don’t take regular breaks, you will start to feel overwhelmed, and you will struggle to stay focused. This will cause you to make mistakes and leave you feeling drained at the end of the day.
Not Drinking Enough Water
Many people don’t drink enough water throughout the day. If you find that you are tired and lethargic throughout the day, it could be because you are not drinking enough water.
Human beings are approximately 60% water, so it is essential that we drink enough of it to stay healthy and remain energized. Aim to drink approximately two liters of water per day. Although it’s always a good idea to check with your doctor to be sure you are drinking the right amount water.
Another thing to note when it comes to drinking water is that caffeinated and sugary drinks can actually lead to dehydration, so make an effort to replace these with water. You will feel less tired and more energized if you drink enough water throughout the day.
The lighting in many offices is poor, which can make you feel tired and uninspired. Low lighting can also make you feel less productive, as it is harder to focus and see properly when it is too dark.
If you work in a poorly lit office, it is worth speaking to your manager about this. Alternatively, you could invest in a few task lights that you can position where you need more light so that you can work more comfortably and productively. This will help to alleviate eye strain and make you more productive.
When the lighting is too poor, it is much more difficult to stay focused and productive. This can leave you feeling tired and frustrated, and it can even bring on headaches. If your office has poor lighting, you will feel more tired and drained much sooner than you otherwise would.
Sitting Too Long
If you spend all day sitting at your desk, you are at risk of a number of health issues. One of the biggest challenges associated with long periods of sitting is the reduced flow of blood to your legs.
If you sit for too long without getting up, your blood can pool in your legs, which can increase your risk of blood clots. This can be particularly dangerous for people who travel a lot and people who work in professions where they spend a lot of time sitting, such as pilots and cabin crew.
If you work in an office, it’s important to get up and move around for at least a few minutes at regular intervals throughout the day. You should also make sure that you have an ergonomically correct chair to reduce the risk of developing back or joint problems.
Not Getting Enough Sleep
This is a bad habit that many of us fall into. There are plenty of things that can get in the way of getting a good night’s sleep such as technology, stress, or a busy social calendar. Try to keep technology away from the bedroom as much as possible and make your bedroom a technology-free zone.
Try to manage your stress as best you can and make sure that you set aside time each day for relaxing activities such as reading or yoga. Finally, try to avoid scheduling social engagements for late at night.
If you are getting enough sleep, you should feel well-rested and energetic when you wake up in the morning. If you feel tired and exhausted when you wake up, it could be a sign that you are not getting enough sleep.
We all experience some level of mental exhaustion from time to time. It is a normal response to stressful events. If you find that you are experiencing mental exhaustion frequently, it may be worth seeking help.
There are many different types of therapy that can help to reduce mental exhaustion such as cognitive behavioral therapy and mindfulness therapy.
If you are experiencing mental exhaustion, it is important to take steps to reduce this as soon as possible. If you don’t deal with mental exhaustion, you could find that it negatively impacts your productivity and results in feelings of frustration or even depression.