At some point in our lives, we’ve all experienced the struggle of staying productive and focused during a long day at work. It’s particularly difficult to be productive when you feel tired at work – I’ve been there!
Have you ever reached that point where you feel like your energy level just flatlined? Where you start making silly mistakes or getting cranky because you’re utterly exhausted yet still have 25 minutes left until lunch?
You’re not alone.
Many people experience fatigue during the workday, but there are ways to combat it and stay on top of your tasks.
In this blog post, I’ll share ten productivity tips to help you stay focused and get things done even when you’re feeling tired.
10 Productivity Tips for When You Feel Tired at Work
- Take regular breaks: It’s important to take regular breaks throughout the day to refresh your mind and avoid burnout. Try setting a timer for 25 minutes of focused work, followed by a 5-minute break. Repeat this cycle throughout the day. There are websites, like tomatotimers.com, that set up this style of Pomodoro timers for you.
- Get moving: Physical activity can help boost energy levels, so try taking a walk during your break or doing some stretching exercises at your desk.
Get up from your desk every hour or so to stretch or walk around outside for some fresh air (weather permitting). This will help increase blood flow throughout your body and reduce stress levels in general so that you feel more relaxed when it comes time to sit down again and get back into work mode.
Need a quick work break? Try this 7-minute yoga class you can do at your desk.
- Prioritize your tasks: Make a to-do list and prioritize the most important tasks first. This will help you stay focused and avoid feeling overwhelmed by a long list of tasks.
“Focus on one thing at a time,” says productivity coach Lauren Stokes. “Your brain doesn’t really multitask well.”
If you’re as busy as I am, there are a number of tricks to help you stay on track. I break down some of the main ways I deal with busy weeks during an episode of Embracing Human Podcast you can listen to here.
- Stay hydrated: Dehydration can cause fatigue, so make sure you’re drinking enough water throughout the day. Aim for two liters per day for adults, one liter for every 30 minutes of exercise, and one for every 15 minutes of moderate activity (like walking).
- Eat a healthy diet: Eating a balanced diet that includes plenty of fruits and vegetables can help keep energy levels up. And when you’re eating well, you’ll have more energy to tackle your workload. Cutting back caffeine and sugar is also recommended, as they can leave you feeling jittery.
- Get enough sleep: Aim for 7-9 hours of sleep each night to help you feel refreshed and energized during the day. If you’re having trouble getting enough shut-eye, try going to bed earlier or setting the alarm for 30 minutes earlier than usual so that you’ll wake up naturally instead of relying on your phone’s alarm app.
As someone who struggles getting to sleep myself, I know how hard this can be. One of the ways I help myself relax into sleep mode is with yin yoga poses that calm my nervous system. You can get my printable yoga for bed sequence here.
- Use natural light: Sitting near a window or getting outside during your break can help boost energy levels and improve mood. If possible, consider taking a walk during lunch instead of sitting inside all day long.
- Take a power nap: A short nap can help boost alertness and improve performance. A 20-minute nap will help you recover from mental fatigue, but a longer nap of 60 minutes or more may actually induce sleep inertia, that groggy feeling where it’s hard to wake up properly after sleeping too long. So don’t go overboard with napping!
- Stay organized: A cluttered workspace can make it harder to focus, so take some time to organize your desk and keep it clean. Make sure you know where everything is and what you need to do next. If possible, break large tasks into small ones that can be completed in a few minutes or less. This will help reduce the stress of having too much to do at once, which can make you feel overwhelmed.
- Practice deep breathing exercises: Deep breathing exercises help calm your mind when you feel stressed out at work or just generally tired from sitting too much during the day (which is something most of us do).
As a fun way to combine breathing practices with your yoga routine, try this 20-minute PranaYoga class.
By incorporating these tips into your daily routine, you’ll be able to combat fatigue and stay productive at work. Remember, it’s important to prioritize your well-being and take care of yourself to perform at your best. Give these tips a try and see the difference it makes in your productivity and energy levels.
Don’t let fatigue hold you back from reaching your full potential at work. Start implementing these productivity tips today and see the difference it makes in your work performance. Share your results with us in the comments.
