If you love food as much as I do, then you're always looking for excuses to eat throughout the day. Bored, stressed, nervous, happy... all very legitimate reasons to head to the kitchen. I'm here to share with you another reason to eat: greater productivity. Hard work requires a sharp mind and plenty ofenergy, andeating the right foods can boost productivity.
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You're probably thinking: No way, this is just a fabricated excuse to eat more. Allow me to explain. Glucose is what provides our brain with the energy it needs to stay alert and focused. Just about everything you eat is converted to glucose. When we're running low on glucose, we tend to lose focus easily. This is why it’s hard to work on an empty stomach.
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Great, so I'll just stuff my face with spaghetti and I'm golden. Not so fast. According to Harvard Business Review, not all foods are processed by our bodies the same way. For example, foods that are high in carbohydrates or sugar release glucose quickly, so we get an immediate burst of energy followed by a lethargic crash. So it's important to assess the consequences of your food choices when productivity is on the line.
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Snacks to Maximize Productivity
The next time you're looking for foods that boost productivity, put down that greasy bag of chips and reach for one of these options instead:
1. Almonds
Almonds are the go-to when looking for foods that increase focus. They are easy to store and packed with lots of healthy fats and necessary calories to get you through your day. Not only that, but the protein in almonds helps curb your appetite without feeling sluggish.
Ok, this isn't really a snack. But it's a healthy, caffeine-packed alternative to coffee and guaranteed to provide you with nutrition and productivity. Green tea contains an amino acid called L-theanine that improves focus and helps the brain stay alert. L-theanine mixed with just the right amount of caffeine is the perfect recipe for a productive day. Other benefits include boosting metabolism, lowering cholesterol, reducing blood pressure, and improving skin health...who can say no to that!
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3. Bananas
Remember how I said glucose gives you the energy to stay focused? A single banana is packed with the daily amount of glucose your body needs to stay productive throughout the day. Bananas also have a sufficient amount of carbohydrates, so they'll keep you feeling full longer; preventing you from making multiple trips to the kitchen.
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4. Eggs
There's a reason why breakfast is the most important meal of the day. Eggs are chock-full of a B vitamin called choline, which is known to help improve memory and speed up reaction times. Not to mention, there are so many easy ways to prepare eggs: scrambled, hard-boiled, egg salad, etc. Little time needed for preparation, and lots of EGGcellent benefits.
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5. Dark Chocolate
Yes, you read that right. Dark chocolate has an abundance of nutrients that contribute to your work performance. The sugar and caffeine in dark chocolate gives you just the right amount of energy to get work done without getting the post-coffee jitters. The magnesium in chocolate also helps relieve stress and anxiety. I just provided you with another excuse to eat chocolate, and for that, you're welcome.
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6. Water
Not only does it effect your overall health, water and hydration play a big role in productivity. Made up of 80% of water, your brain highly depends on you staying hydrated. drinking lots of water (recommend 8 glasses or 2 liters a day) can not only boost energy levels significantly, but improve your mental flexibility by 14%.
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Because I like to mix it up a bit, here are few dynamic duo combinations that will keep both your stomach and your brain happy:
7. Apple & Peanut Butter
Apples are very rich in antioxidants and have about 13g of sugar, which make them a more effective source of energy than coffee. Pair them with a tablespoon or two of your favorite natural peanut butter and you have the perfect combination of energy + protein to keep your mind sharp and your tummy full.
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8. Yogurt & Granola
The amount of sleep you get is also directly related to what you eat. Lack of sleep or insomnia is often caused from hunger pains. If you tend to eat dinner early, having a small snack a few hours before bed helps improve sleep so you are recharged and ready to start your day. Yogurt and granola are great snacks to curb those late-night sugar cravings and ease hunger pains so you can be well rested for the day ahead.
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9. Carrots & Hummus
Ah, there's nothing like the perfect combination of creamy and crunchy. Carrots are delicious and you can pair hummus with pretty much anything. The luteolin found in carrots helps improve memory, while hummus contains Omega 3 fatty acids and amino acids which help improve intelligence and boost your mood. Hummus also packs lots of protein and calories that help curb your hunger longer.
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Snacks to Avoid
1. Sweets
Of course, the sugar rush is great for a brief burst of energy — but what goes up must come down. Instead of productive creativity you'll find yourself struggling to keep your head up and eyes open. Reach for more nutritional high-energy snacks such as apples, nuts, or green tea.
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2. Salty foods
Salt may be your best friend, but is also your worst enemy. Every salty food — whether it's chips, pretzels, french fries, sushi (check out the sodium on that soy sauce bottle) — will leave you feeling bloated and thirsty. Try to snack on something lighter, or if you are in the mood for sushi, opt for the light sodium soy sauce and steer clear of the deep fried rolls.
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What healthy snacks do you reach for when you're looking to boost productivity?
Brianna is a former Content Marketing Manager of Wrike. When she’s not writing about collaboration and team building games, you’ll find her in the kitchen testing out the latest recipes, sharing her favorite wine with friends, or playing with her two cats.
How to Increase Productivity at Work:<br>6 Mindset Hacks
So take a deep breath, go on a break, and:
…change your environment
Switch the scenery to reboot your mind. Once fatigue seems to be overtaking, take a walk around the building, go to the terrace or even stand outside under the sun for 5 minutes. And if you absolutely can’t get up from your chair, spend some time listening to music that would help your mind meditate and travel to a different place, for example, Roberta Shapiro’s relaxing “Calming Collection” or the diverse “Playing for Change” project’s compilation.
…occupy your hands
source: lsned.com
This is another pleasant way to get a quick mind-reboot and mobilize your brain’s hidden resources. Here’s why: Besides being efficient stress-reducers, manual activities with thingies like hand grippers, yo-yos, ball of whacks and even baby beads implement fine motor skills and therefore motivate your brain to work. Being compact, they can easily fit on your work desk and come to the rescue when you need it.
…write the problem down
A modern creative worker can hardly imagine a single hour without digital interaction. But sometimes it makes sense to visualize your problem in an alternative way. As a matter of fact, researchers say that the process handwriting inspires spontaneous ideas. After all, it’s our natural habit. So grab a pen or a pencil and phrase your questions on paper.
For example, you have trouble organizing a TV commercial shooting. Write down all the grey areas you have at the moment, like “How to make Angelina Jolie make a guest appearance for free?” “Where to get a blue talking parrot in 5 days?” and “How on Earth to make this parrot read the script?” and then give it another brainstorm. Once you get an idea, don’t forget to enter it into Wrike to make sure it doesn’t slip out of sight!
…use a whiteboard
source: cbs.com
Think wider. If you can write it, why not do this on a whiteboard? Adepts of the agile methods in software development and project management saw the benefits of this tool long ago. Similar to the pen-and-paper trick, this can give you a different perspective of the problem. Your brainstorming process can be more visual and, therefore, this might be the source of an extra dose of efficiency. But there’s also the benefit of the collective brain that you can leverage. With a fresh and unbiased look, your colleagues who see the same whiteboard might help you find the thing you missed for solving your problem.
…do some exercise
When the load of a task presses too heavily on your head and shoulders, another way to have a fresh start is to get moving. Surely it shouldn’t be a strenuous workout in the middle of the workday (this would drain your glucose, which is essential for brain effort). Walking the stairs to another floor, stretching your back, doing a couple of squats — that’s the kind of exercise that will cheer you up and help you to keep fit. During physical exercises, your brain will be way more captivated with producing endorphins (a.k.a. “the happiness hormones”), rather than staying painfully fixed on your work.
…go be social
Chatting with your colleagues, playing office games, and getting a good laugh is, apparently, practical. Some companies have already taken laughing seriously. For example, Rich Enos, CEO and co-founder of innovative learning center Study Point Inc., says that his company uses laughter and humor to build a corporate culture: "We have impromptu theme days, as well as caption contests, like the ones in the New Yorker."
You don’t need any research to know that laughter not only reduces workers’ tension and stress, but also improves general team spirit in the office. So might the office games like darts or foosball: Get away from the desk for a short while, challenge your peer in a quick game, have some fun and watch your productivity blast!
As Stephen King once said, “Change is as good as rest.” Some of the world-famous companies shared the well-known writer’s opinion on this matter and made the project-switch a part of their official policy. We have to admit, they report impressive results:
Google’s “20 percent” time policy resulted in projects like Google News and Google Reader;
3M’s “15 percent” rule led the way to the creation of an innovative polymer and, according to legend, the well-known “Post-It”;
Gore’s “dabble time” model added up to the launching of the ELIXIR guitar strings, which now outsell competitors’ products two-to-one.
All together, we believe that productivity depends not only on a concentrated and devoted work, but also, to a certain extent, on a proper rest. We hope these entertaining, yet useful, rest hacks will help you reboot your mind, freshen up and crack even the most resistant problem easily!
Productivity
7 min read
7 Reasons to Bring Back the Lunch Break
Grrrrggglll... Hear that? That's the sound of your stomach grumbling. It's 2pm, and you worked right through your lunch again. The only reason you noticed is because your eye is starting to twitch and your normally perfect grammar is slacking. You rush over to the kitchen and snack on some stale pretzels while you scavenge for something more substantial. Nuts, dried apricots, and seaweed... more pretzels it is! You head back to your desk with a handful of sodium and work through the twitch.
Sound familiar? You're probably suffering from skipped lunch syndrome. I don't mean simply ingesting food somewhere around midday — many people eat lunch at their desks. I'm talking about actually leaving your workspace and taking a break from work. If you're finding you just have too much on your plate to take a lunch out (pun intended), you're not alone. Studies show only 1 in 5 people step away from their offices to take a lunch. And even fewer people use the full hour. These days, lunch breaks are seen more as a luxury than an office standard. Why? Answers can be found in our modern work structure:
The need to always be available
The office provides food, so there's no reason to go out
A fear of looking like you're abandoning your work
Too many meetings and calls scheduled around lunchtime
When you need to get a lot done, the first thing many people do is work through their lunch break. But the longer you're in the office, the more important it is to get out. Here are 7 reasons why you need that midday downtime:
1. Food gives you much-needed energy
Ok, this one is pretty obvious. But it is not always routinely practiced. Studies show that working really hard can physically wear you out, even if you're sitting at a desk all day. Working through your lunch might seem more productive at first, but your body and mind will quickly run out of fuel. Eating a well-balanced lunch can give you the necessary energy to finish your work for the day. Just steer clear of the infamous "food coma." Eating too much in the middle of the day can leave you feeling fatigued.
Tip: Eat your lunch away from your desk. Sit at a communal table, go to a nearby restaurant, or sit on the grass outside to clear your mind from work distractions.
2. Change of scenery helps you focus
Just walking outside or talking a quick stroll around the block can be the difference between a productive and unproductive afternoon. Forming good habits like taking regular breaks and getting some fresh air can improve your ability to focus.
Tip: Leave your phone behind to avoid taking calls or answering emails on your break. But - won't I be bored? You'd be surprised what boredom can do to replenish your mind and boost your creativity.
3. Exercise increases productivity
Even if it's just for 20 minutes, exercise is a great energy booster for that midday hiatus. It helps improve your mood, reduce stress, and even increases your metabolism. Going for a walk, bike ride, run, or just doing a few simple stretches can make a huge impact on your daily productivity.
Tip: If you're looking for a time to workout but don't want to go after work or wake up early, lunchtime is an excellent opportunity to squeeze in some activity.
4. Socializing with colleagues improves morale
Sure, you see your coworkers 40+ hours a week, but how much time do you spend talking to them about non-work related topics? Hanging out with your coworkers at lunch can be a great opportunity to get to know them and can give you the mental break you need to get through your day. Plus, studies show that having colleagues as friends has both short- and long-term benefits. They can make your job more enjoyable as well as provide emotional support and advice when you're having a rough day.
Tip: Invite a few colleagues to grab lunch, run errands, or even start a midday workout regimen together.
5. Checking your favorite websites improves mood
Although it's good to get outside, this one can be a nice break for when you're stuck inside. You might browse the internet throughout your day (maybe a little too much), but if you set aside time to do it in the middle of the day, you might be less tempted by it during the hours you need to be productive. Reserve this time to check out your favorite blogs, recipes, videos, and/or podcasts that aren't work related.
Tip: If you come across a non-work related article you want to read later, you should use the Wrike Chrome extension to quickly bookmark it.
6. Napping enhances memory
This is just a fancy way of saying take a nap (one of my favorite hobbies). If there's one thing I think everyone could get more of these days it's sleep — and your lunch hour is the perfect time to catch a few Zzzs. Grabbing a quick power nap is a great way to get some extra shut-eye and recharge your batteries for the rest of the day. Naps are also known to improve memory and help you retain information longer.
Tip: If you can't nap, try meditation. Visit a nearby park or even just reserve a quiet room in the office. This is a great alternative to help your mind relax and refocus on the second half of the day.
7. Having something to look forward to motivates you
This one can be left up to your creativity - try to think of an activity you would look forward to. Then use that to motivate yourself to work hard throughout the morning so you can enjoy your break without thinking about all the work you still have to get done. You'd be surprised how much more you can accomplish and how quickly the day goes by when you have a little midday break to look forward to!
Tip: Try to use the full hour. I know it's hard on days when you're swamped, but having the full hour to yourself can make a huge impact on your productivity for rest of the day.
What lunchtime activities help you get through your day?
Tell us how you do lunch in the comments!
Image credit: "GREATEST GENERATION ON LUNCH BREAK 1942" by Robert Huffstutter on Flickr
Productivity
7 min read
Crank up Your Work Volume with Music in the Workplace
As conventional workplace barriers continue to break down in favor of open, exposed spaces, music is proving to be an effective tool to boost focus and improve productivity in the workplace. We asked academics at the forefront of psychology to weigh in on the positive effects of music on productivity in the workplace.
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