How to properly organize your working day

1. Less is more

Most people do not usually work at peak performance, but rather in a rather relaxed manner. But if you really care about the results, and not just try to be "busy", you need to be 100% involved in work and completely disconnected after.

The same principle works here as with training. To achieve maximum results, it is better to exercise less, but more intensely Effect of exercise training intensity on abdominal visceral fat and body composition., and then be sure to allocate time for rest and recovery. So it is with work.

Best results are usually found in short, intense work intervals of 2-3 hours. Only at this time you need to fully concentrate and not be distracted by anything.

Curiously, unusual decisions often come to mind not when we are sitting at work, but when we are "recovering". For example, in one study, only 16% of those surveyed said they had creative ideas in the workplace. Characterizing reflective practice in design. … Usually new ideas come up while on vacation or on the road.

While we are driving a car or walking down the street, external stimuli evoke various thoughts and memories in our subconscious. We jump from one thought to another, being between the past, present and future. In this state, the brain makes connections and looks for solutions to the problems that we have dealt with before.

So when you are “working,” be at work. And when you are “not working,” don’t think about it. Giving yourself time to recover will accomplish even more than continuing to work.

2. Don't waste the first three hours

The first three hours after you start your day are the most valuable time to be productive.

First, our brain (namely, its prefrontal cortex) is especially active and ready for creative activity immediately after awakening. Morning-evening variation in human brain metabolism and memory circuits. … While we slept, our subconscious mind worked, establishing temporal and contextual connections.

Secondly, after a night's rest, we have more reserves of energy and willpower. The Physiology of Willpower: Linking Blood Glucose to Self-Control. … And during the day, willpower is depleted and we experience decision fatigue.

We often hear advice to start the morning with a workout, but this is not for everyone. Someone's intense physical activity in the morning may not energize, but on the contrary, leave them exhausted.

For a productive start to the day, it’s best to spend a few minutes meditating and journaling right after breakfast.

Write down goals and plans for the day, as well as anything that comes to your mind. This will help organize your thoughts.

Then get to work. Do not go to social networks and e-mail, immediately take on the main thing. After three hours of continuous work, the brain needs a break. Now is the perfect time to do sports. After exercising, return to work for a few more hours.

Of course, not everyone has the opportunity to live in such a routine. Most importantly, try to follow these rules.

To get more done in the morning, get up a few hours earlier than usual, and go to bed in the afternoon.
Use the rule "90 - 1", that is, the first 90 minutes of each working day, do your task number 1.
Schedule all appointments and meetings for the afternoon.
In the first three hours of work, do not check social networks and email. The morning should be spent not on consumption, but on the creation of something.

3. Lead a balanced lifestyle

A balanced life is the key to being productive.

What you do outside of work is just as important to productivity as what you do in the workplace.

Many studies confirm that productivity increases in those who exercise regularly. After all, the brain is the same organ as the others. And if the whole body is healthy, then the brain works better.

Even what we eat affects our ability to concentrate at work. And good sleep is generally an integral component of productivity (by the way, you will sleep much better if you get up early and work hard).

In addition, many psychologists believe that "play" is also necessary for productivity and creativity. Psychiatrist Stuart Brown, for example, has written an entire book about it. He is convinced that play has a positive effect on our thinking, improving memory and concentration, developing math skills, creative problem solving and even social skills. The cognitive benefits of play: Effects on the learning brain. …

4. Listen to music on repeat

Psychologist Elisabeth Helmut Margulis believes that listening to music on repeat helps us focus. When we listen to the same song, we usually "dissolve" in it, and this does not allow us to be distracted and soar in the clouds (this is useful after work).

This trick is used, for example, by WordPress founder Matt Mullenweg, writers Ryan Holiday and Tim Ferris. Try it yourself.

For example, using the Listen On Repeat website, you can listen to tracks from YouTube on repeat. And on the Brain Music website there are special collections of sounds for concentration, meditation and relaxation.