Evidence suggests that a few hours of intensive work a day is more efficient than two big blocks of four hours. However, you’re most likely stuck in a 9 to 5 office job and don’t have flexible…

Evidence suggests that a few hours of intensive work a day is more efficient than two big blocks of four hours. However, you’re most likely stuck in a 9 to 5 office job and don’t have flexible hours. So what can you do to boost productivity at work and not feel like you’re just wasting time behind your desk?

One new habit in your life can make you more productive and happier at work.

The brain-changing benefits of exercise.

Exercise has been proven to boost mood and increase focus. Moreover, it protects your brain from degenerative diseases such as dementia.

Exercise increases blood flow to the brain and helps sharpen your alertness and make you more ready for the next big challenge.

Exercising also boosts your energy, and with more energy you will feel more awake at work. You’ll be able to perform at the best of your ability.

Regular exercise is one of the best ways to combat or prevent depression and anxiety, thanks to the serotonin that your body releases after you worked out. Serotonin helps you feel better and improves your state of mind, boosts your mood and makes it easier to handle stress at work.

Research found that exercise has tremendous benefits, both in terms of memory, productivity and mood. Dr J.C Coulson wanted to know the effect of exercise on productivity and ran a clinical study over 200+ employees in 3 different organisations. The findings were impressive:
When employees had some exercise during work hours, their concentration increased by 21%, their motivation rose to 41% and they witnessed a 27% increase in how efficiently they were dealing with stress.

Exercise improves interpersonal skills and elevates mood. Two important things in the workplace.

Moreover, regular exercise prevents illnesses. The effects of exercise are also long-term and will help your productivity in the future. You will have less sick days and will be less likely to get a cold.
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Quick Tips:

Don’t multitask. Research has found that multitasking reduces productivity by 20%.

Put your phone away. It distracts you from your current task and you’re easily tempted to check your notifications.

Take good breaks. a 15-minute break every 2 hours is recommended. Just let your mind wander.

Take a power nap. 20 minutes is ideal. It boosts cognition, memory, performance, reaction times, alertness. Longer naps will make you feel drowsy.

or coffee naps. Drink a cup of coffee just before a nap to avoid feeling drowsy when you wake up. Caffeine takes about 20 minutes to kick in, just in time to wake you up from your nap.