Everyone wants to be the mostproductive and less tired. There are many books out there about getting the right daily routine, getting motivated, the rules of life for successful people, and so on. And many people willingly buy them for very decent money, but they still cannot learn to work quickly without stress. Recently, American scientists conducted a survey in which they found out who is most likely and most tired at work and how they usually rest during the day. It turned out that some people know how to distribute the supply of energy for the whole day and by the evening they do not feel completely overwhelmed. Even if they spent a sleepless night, they resort to one trick and work, showing very good results. Within the framework of this article, I propose to find out what the essence of the scientific work was and what kind of trick is in question. You may already know about it, but just don't put it into practice. But it would be worth it.
How do people work?
The results of the scientific work carried out werepublished in the scientific journal Journal of Applied Psychology. The survey involved 320 people: 98 office workers from the United States and 222 from South Korea. In the questionnaire, they described their sleep quality and overall level of fatigue at the end of each day. Also, the authors of the scientific work were interested in how they move around the office during the day. For example, at what time they do it, for what reason, and so on. By combining and analyzing all the results of the survey, they made a very interesting conclusion.
The survey showed that each person belongs toworkflow in different ways, which is not surprising. As a rule, at any job people are given time to relax at lunchtime. But everyone uses this time in their own way. Someone has lunch right at their desk, and some eat without looking up from their smartphone. There are also people who can afford to get up from the table in the middle of the working day and walk to the water cooler. Some do not allow themselves this and drink water from a bottle.
See also: Who works better: "owls" or "larks"?
How to get tired less?
Some employees at the end of the day are veryget tired, while others stay fresh. The survey showed that people who walk around the office more often than others retain energy during the day. The walks do not last long, but they are done quite often. And these people do not have a clear schedule of work breaks, they walk around the room when they need it. Scientists have concluded that the secret to productive, stress-free work is short breaks.
In fact, this is far from news.If you've studied time management, you've probably heard about the "tomato" technique. During work, people are advised to set a timer for 30-40 minutes and during this time work without distraction. After that, you can take a short break of 5-10 minutes. At the same time, it is very important to get out of the workplace and not touch the smartphone - flipping through memes does not count as rest. During rest, you can drink tea or even go outside, and then sit down to work on the timer again.
Scientists have long recognized that the human brain is notcan work productively on the same problem for too long. Even a small change in activity allows the brain to “refresh itself”. Some people understand this very well and that is why from time to time they move away from their desk just to distract themselves. And it's good if employers also understand the importance of distraction from work - everyone benefits from this. Performers get tired less and show more productivity, and this is all employers need.
There is a video on YouTube with Pomodoro timers. You can find something to your liking by searching for "pomodoro timer"
One of the first studies to prove benefitsshort rest cycles were carried out in the 1980s. At the time, scientists found that short breaks every 40 minutes normalized heart rate and reduced errors in work. Only then scientists were unable to determine the required duration of the breaks. They only announced that it was "definitely more than 30 seconds." Today it is recommended to rest for 5-10 minutes. At least in the manuals for the "tomato" technique, this time is indicated.
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Short breaks from work can also save you fromconsequences of a sedentary lifestyle. In the second half of 2020, my colleague Alexander Bogdanov talked about how harmful constant sitting in one place is for our body. Surely you will think that this topic has already been explored far and wide. Try reading this article - you may be surprised at some of the facts.