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10 Tips to be More Focussed, Productive and Happier at Work (plus a bonus Golden Tip)

Posted on July 19, 2017 by Revitalize Lifestyle

For many of us, work can mean long hours behind a desk, whether at the office or at home. We often have a long list of important tasks or projects that need to be accomplished by day’s end. There will be days when you feel there is just not enough time to get everything done. You may feel like you don’t get a lot completed or that time seems to pass you by so quickly without getting much done. This may be due to a lack of focus or energy or feeling overwhelmed or stressed.

Being focussed and feeling healthy are the keys to becoming a highly effective manager, leader, employee, or entrepreneur. Here are some tips to improve your focus in your workplace:

  1. Clear your desk

Remove clutter and objects of distraction. Your desk should only contain tools and things that you need for work. Keep pens, pencils, writing paper, paper clips, stapler and other office supplies nearby if you regularly use them for your work. Store other items that you rarely use so the result is a neat and orderly desk space. While some people maintain that they work well amongst "organized clutter", their concentration may improve further without the distractions of a messy desk.

  1. Have a daily list of things to do

Making a list at the start of the day mentally prepares you for the work to be done. The same list will also serve as a handy reminder of outstanding tasks throughout the day. When you feel yourself waning simply refer to your list of things to do, reprioritise, and get back on track.

  1. Clear your first 90 minutes to GET STUFF DONE

Plan for no distractions. Don’t check emails, answer your phone or scroll through social media feeds. Head down, bum up and get those important tasks done. The pre-frontal cortex in your brain is firing on all cylinders in the morning so you need to take advantage of this and achieve things that require concentration, thought and creativity.  You will be more productive in these 90 minutes than you will be for the rest of the day.

  1. Use a good chair for neck and back support

A chair that provides stable but comfortable support for your back and neck enables you to work well without feeling any tension or stress around your shoulders, neck or back. Consider the benefits of a standing desk in your work space.

  1. Keep a notebook for those creative ideas

Creative spurts come when you least expect it. The best way to capture those ideas as they enter your head is to jot them down straight away in a small notebook; refer to them later when the time is right. After jotting notes down, make sure that you immediately return to the task that was interrupted by your random thoughts.

  1. Sip water regularly

Have a bottle of water on your desk and sip regularly. Our brains can switch off under stress, fluorescent lights and from caffeine, which are all common to a workplace. By sipping water regularly, you will reactivate your brain cells and neurotransmitters, which will improve your focus, memory and concentration.  Water is an essential fluid that your body and brain needs to function well.

  1. Take a few deep breaths

Are you experiencing blocks or mental blanks? Feeling stressed or overwhelmed? Take several slow, deep breaths… This will relax the nervous system, aid in restoring calm, and enhance your overall alertness.

  1. Move and stretch regularly

Sitting is the new smoking. Research has shown that sitting for long periods of time can amplify many ailments and diseases, so get up and move around the office, go for a walk in your breaks, get some fresh air, climb the stairs, do some stretches.  Great examples include stretching your arms above the head and behind your back, gently rotate your neck side to side, shrug and release your shoulders, do squats or some calf and hamstring stretches. Just make sure you MOVE regularly.

  1. Work near bright natural daylight or bright artificial light

Natural daylight regulates your circadian rhythm or internal body clock so that you stay awake during the day and sleep at night. To increase focus and alertness at work, let natural daylight in as much as you can, or if you don’t have natural daylight at your desk, use a bright lamp while working and go outside several times a day.

  1. Have healthy snacks on hand

Take healthy snacks to work.  A smoothie or nuts and fruits give you enough energy to work on a task while keeping you healthy. As mentioned above (#6), drink water regularly. Avoid sugary or 'energy' drinks or caffeine that provide you with temporary bursts of high energy as these may leave you feeling more tired and in a slump after the sugar and caffeine have worn off.

BONUS TIP

Bring fun and humour into your workplace.  Laughing releases endorphins (the feel-good hormones) which have so many positive benefits.  Laughter reduces stress, anxiety and depression, it increases a person’s resilience, boosts your immunity and reduces pain.  All positives to feel great at work.

Continue reading →

10 Tips to be More Focussed, Productive and Happier at Work (plus a bonus Golden Tip)

Posted on July 18, 2017 by Revitalize Lifestyle

For many of us, work can mean long hours behind a desk, whether at the office or at home. We often have a long list of important tasks or projects that need to be accomplished by day’s end. There will be days when you feel there is just not enough time to get everything done. You may feel like you don’t get a lot completed or that time seems to pass you by so quickly without getting much done. This may be due to a lack of focus or energy or feeling overwhelmed or stressed.

Being focussed and feeling healthy are the keys to becoming a highly effective manager, leader, employee, or entrepreneur. Here are some tips to improve your focus in your workplace:

  1. Clear your desk

Remove clutter and objects of distraction. Your desk should only contain tools and things that you need for work. Keep pens, pencils, writing paper, paper clips, stapler and other office supplies nearby if you regularly use them for your work. Store other items that you rarely use so the result is a neat and orderly desk space. While some people maintain that they work well amongst "organized clutter", their concentration may improve further without the distractions of a messy desk.

  1. Have a daily list of things to do

Making a list at the start of the day mentally prepares you for the work to be done. The same list will also serve as a handy reminder of outstanding tasks throughout the day. When you feel yourself waning simply refer to your list of things to do, reprioritise, and get back on track.

  1. Clear your first 90 minutes to GET STUFF DONE

Plan for no distractions. Don’t check emails, answer your phone or scroll through social media feeds. Head down, bum up and get those important tasks done. The pre-frontal cortex in your brain is firing on all cylinders in the morning so you need to take advantage of this and achieve things that require concentration, thought and creativity.  You will be more productive in these 90 minutes than you will be for the rest of the day.

  1. Use a good chair for neck and back support

A chair that provides stable but comfortable support for your back and neck enables you to work well without feeling any tension or stress around your shoulders, neck or back. Consider the benefits of a standing desk in your work space.

  1. Keep a notebook for those creative ideas

Creative spurts come when you least expect it. The best way to capture those ideas as they enter your head is to jot them down straight away in a small notebook; refer to them later when the time is right. After jotting notes down, make sure that you immediately return to the task that was interrupted by your random thoughts.

  1. Sip water regularly

Have a bottle of water on your desk and sip regularly. Our brains can switch off under stress, fluorescent lights and from caffeine, which are all common to a workplace. By sipping water regularly, you will reactivate your brain cells and neurotransmitters, which will improve your focus, memory and concentration.  Water is an essential fluid that your body and brain needs to function well.

  1. Take a few deep breaths

Are you experiencing blocks or mental blanks? Feeling stressed or overwhelmed? Take several slow, deep breaths… This will relax the nervous system, aid in restoring calm, and enhance your overall alertness.

  1. Move and stretch regularly

Sitting is the new smoking. Research has shown that sitting for long periods of time can amplify many ailments and diseases, so get up and move around the office, go for a walk in your breaks, get some fresh air, climb the stairs, do some stretches.  Great examples include stretching your arms above the head and behind your back, gently rotate your neck side to side, shrug and release your shoulders, do squats or some calf and hamstring stretches. Just make sure you MOVE regularly.

  1. Work near bright natural daylight or bright artificial light

Natural daylight regulates your circadian rhythm or internal body clock so that you stay awake during the day and sleep at night. To increase focus and alertness at work, let natural daylight in as much as you can, or if you don’t have natural daylight at your desk, use a bright lamp while working and go outside several times a day.

  1. Have healthy snacks on hand

Take healthy snacks to work.  A smoothie or nuts and fruits give you enough energy to work on a task while keeping you healthy. As mentioned above (#6), drink water regularly. Avoid sugary or 'energy' drinks or caffeine that provide you with temporary bursts of high energy as these may leave you feeling more tired and in a slump after the sugar and caffeine have worn off.

BONUS TIP

Bring fun and humour into your workplace.  Laughing releases endorphins (the feel-good hormones) which have so many positive benefits.  Laughter reduces stress, anxiety and depression, it increases a person’s resilience, boosts your immunity and reduces pain.  All positives to feel great at work.

Continue reading →

Magic Autumn Juice Shot

Posted on May 22, 2017 by Revitalize Lifestyle

Give this shot a go in the morning.

Organic if possible:

1/2 Carrot

2cm fresh ginger

2cm fresh turmeric (or 1/2 tsp powder or paste)

1/2 apple (I omit the apple as I am reducing my fructose consumption) Nice either way, just sweeter with apple.

Juice, or blend on high.

Swig it down!

It's a winner all round.

Turmeric: One of the most powerful natural anti inflammatory around, it boosts brain function, helps with depression, lowers risk of heart issues, used to prevent cancer and so much more

Ginger: Also a strong anti inflammatory, great for nausea, reduces histamines therefore reduces allergic responses (sinus, hayfever, asthma), great for the digestion and heart.

Carrot: Rich in lots of vitamins and minerals including Vitamin C and Iron, the reduce cholesterol, boost the immune system and improve digestion and great for your skin.

Apple: Well they say an apple a day keeps the doctor away!

 

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Top tips to remain healthy, happy and sane over the busy festive season ~ Enjoy a stress free Christmas ~

Posted on December 07, 2016 by Revitalize Lifestyle
Top tips to remain healthy, happy and sane over the busy festive season
~ Enjoy a stress free Christmas ~

Summer has arrived and it’s time for us to take charge of our own health and wellness especially through this busy season ahead.   Let’s kickstart the summer and allow ourselves to be our most healthiest and happiest self we can for this festive season. 

  • Take a moment to celebrate the wonderful events and moments of the year so far and acknowledge and release the more challenging or difficult times of the past year. What wonderful life lessons did you learn? Jot these down in a journal and make way for the awesome year ahead.                                                                                                                         
  • Reduce the BUSY-NESS in your life. So many of us tend to say we are busy. People ask how we are and we often say so busy, instead of saying we feel well, happy, challenged, productive, excited etc.
    BUSY doesn't necessarily mean being PRODUCTIVE and often we run around being busy not achieving our daily goals, aims or targets. Let's look at the 'Art of Doing Less' Quantity vs Quality. Use your time wisely, by scheduling in times of the day you check emails or social media, be strict and don't break the rules. Commit to yourself times of the day you have breaks or 'time out' to regain your focus and then you will find you will be more productive. By taking a short break your mind will be rejuvenated and you will notice you will get more of your tasks completed by doing less in a more productive and focused way, than spending longer periods on work in a tired, busy and hectic manner.  So take the challenge and reduce your busy-ness!!!  Who's in??
  • Write some old fashioned Christmas cards, it’s a great way to relax, reconnect with friends and family and allows you to recall and rejoice in the past year.
  • Keep hydrated! Whether it’s hot or cool it’s important to keep our fluids up whether it is water, herbal tea or freshly made fruit/vegetable juice. Start the day with a warm lemon water to cleanse & rejuvenate your body. Being fully hydrated will assist in stopping false hunger pains and also sugar cravings which often occur when you are thirsty. Drinking water may also improve your skin tone, reduce muscle cramps & headaches and improve your focus and concentration. If you are thirsty you are already a little dehydrated so keep a water bottle or flask close by.
  • Remember to take a few long deep breathes during the day, this slows your mind, increases oxygen flow to your brain and body and calms the mind and body.  It also helps to refocus and improve your concentration in busy times.  Meditation is also highly recommended especially through stressful periods.  Even if it’s only 5-10 mins a day your mind and body will thank you for it.
  • Sleep: we all know it’s important but often don’t get enough to rest & rejuvenate our body. Here are some reasons to get a good 8 hours of sleep, especially the hours before midnight: Sleep is great for your brain health, it improves your memory, concentration, enhances learning & problem solving. Research has shown it improves your physical health by reducing risk of heart disease, high blood pressure & diabetes and you may live longer.  Sleep also assists to stabilise body weight and lowers the risk of obesity. So grab your pjs, pillow and eye mask and get an early night.  Sweet dreams. Zzzzz
  • Get active outdoors in nature. Walk, jog or cycle. Not only is it great breathing in the fresh air of the ocean, rainforest, bush, farmland, river land or local parklands, it's great for the mind, body and soul. Your physical body will thank you, your stress levels will reduce and your spirit will feel a sense of peace and freedom. Take a deep breath in and take in the beautiful surrounds while you are exercising.
  • Spend quality, uninterrupted time with family. Watch your kids play, listen to the stories your parents and grandparents tell about when they were growing up. Do something fun with your partner. Uninterrupted family time is essential and important for our overall wellbeing.
  • Laughter:  They say laughter is the best medicine and it's true. Laughter reduces your stress levels, boosts your immunity, releases endorphins (the love & happiness hormone), decreases pain, improves mood, lowers blood pressure, strengthens relationships and overall feels great. So grab some friends or family and retell funny tales, tell some jokes, watch a comedy movie, find funny You tube videos of ridiculous things or go people watching, whatever it is laugh, laugh, laugh and have fun.
  • We often over-indulge with food and beverages over this time with all the festive parties.  Try and take days in between to cleanse with warm lemon water, fresh juices, broth or simple salads or fruit and keep in mind ‘moderation’ so you don’t feel bloated, full and lethargic after the big meals.  If/when drinking alcohol try and drink water in between and definitely after and if you have some Vitamin B at home, take one before bed to help with any signs of a hangover.
  • Dance: Yes dance, boogie and get into the groove.  At your christmas function put the Jukebox on and get up and dance.  You may decide to try the ‘Silent Disco’ in Melbourne or do a dance class like Nia, Zumba, Latin dance, Belly dance or Jazzercise or go out with some friends to a gig or club and dance the night away.  You could try ‘No lights, no lycra’ sessions which allows you to dance to your heart’s content in the dark with no one watching or you can turn on the music loud at home and dance around the house singing and busting a move.  Dancing is a fantastic form of exercise; it gets your heart pumping, endorphins flowing, your muscles working and your stress melting away.  And it’s so much fun.
  • Participate in exercise that's FUN. For example Stand Up Paddle Boarding, it's great for your core strength, balance and physical health, other fun activities that are great forms of exercise include: hula hooping, rock climbing, abseiling, juggling, skipping, ice skating, acrobatics or roller derby. Whatever it is enjoy and have fun with different types of exercise.
  • Grab some Vitamin D by getting a few minutes of sunshine in the morning or late afternoon. We need Vitamin D to keep our bones strong and to absorb calcium. Vitamin D enhances our moods and low levels can be a cause of depression.  By getting some fresh air will also help with clearing the mind and calming both mind and body.
  • Watch a good old Christmas movie, one’s I love at Christmas are:  Love Actually, The Muppet Christmas Carol, Miracle on 34th ST, National Lampoons Christmas Vacation, Polar Express White Christmas and the awesomely cute and fun Robbie the Reindeer clay animation series starring Robbie Williams.
  • Look after your feet. Our feet hold us up, carry us around and do so much for us which we take for granted so it's time to give some attention to our wonderful feet by having a foot bath/soak, book in for a reflexology or podiatry session or have a pedicure. Give your feet a massage; they will love you for it.
  • Brain Gym- Integrate your left and right brain to keep your mind healthy, focused and improve your memory and calm your mind of all of that Christmas shopping, parties, errands etc.  Some simple techniques include doing Cross crawl (tapping opposite knee to hand, lifting knees forward and then kicking legs behind)         Give you ears a full massage to switch on your brain and improve your focus and concentration.
  • Take up a mind, body and soul type of exercise such as Yoga, Qi Gong or Tai Chi.  Although gentle in movement it is a very powerful form of exercise for balancing your mind, body and spirit.   It can be done in a park, on the beach at home, anywhere! 
  • Add Super foods to your Lunch or Snack Box.

       Avocado, Blueberries, Nuts (Almonds, Walnuts, Pecan, Brazil nuts), Salmon, Kale,         and Kiwi Fruit are awesome to add to your lunches or snacks.  Action packed with           antioxidants and nutrients. 

  • Finally : Start thinking about 2017. Aim to achieve your goal/dream. Things that seem unattainable, unachievable or too difficult are often because we hold ourselves back with our ego and self doubt. We like to procrastinate or think we don't have the skills, time or ability but guess what 99% of the time we do. So take the challenge and go grab that goal or chase that dream you are passionate about. In the words of Audrey Hepburn 'Nothing is impossible The Word itself says I'm Possible' You will be very happy and satisfied with yourself.

Enjoy the festive season.

Jo Surkitt – Revitalize Lifestyle

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