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Day in and day out, you’re working hard and juggling plenty of responsibilities. However, you’re nearly always feeling tired. When you’re at work, you may be thinking of what to make for dinner, kid’s activities, and doctor appointments. When you’re at home, you are thinking about what you still need to do at work. You clock in the required number of hours, but you feel like you’re playing catch up. It almost feels like a race against time. Just oscillating like a pendulum in a grandfather clock.
There could be many contributing factors to your productivity declining at work. Some can be a quick fix. Others might need more introspection and planning. Irrespective of the reason, most things can be solved if you make some effort. But that starts with identifying the reasons your productivity is declining.
1. Poor Health
If you feel tired and groggy at work occasionally, it’s usually no big deal. It could be because of a late night out or a sick kid. Keep a journal to see how many days a week you need to caffeine up to get any work done. Log how many days you still feel like napping by lunch. If it’s a recurring pattern, you need to trace your steps and see where you can make lifestyle changes.
A poor diet and lack of exercise can make you sluggish and lethargic. Your go-to iced coffee may give you an instant energy boost, but the high sugar content can make your energy levels crash soon after. Keep these desserts and beverages as an occasional treat, not a daily occurrence. Your waistline — and your wallet — will thank you. Instead opt for snacks like protein bars, bananas, or nuts that can keep you fuller longer.
Use an app to see how many hours of uninterrupted shut eye you get each night too. You could be playing catch up because you’re scrolling on your phone late at night. The glare from a screen can be overstimulating and keep you awake for longer. Consider swapping a screen for a warm bath and some chamomile tea. You could also try a deep sleep gummy to fall asleep faster and stay asleep longer.
2. Screen Distractions
Not only can screens make it harder to go to bed at night, but they can also cause workplace productivity to suffer because of constant notifications. Yes, phones are great in case of an emergency, but you must set a strict time limit for other usage. It’s fun to scroll through Instagram or TikTok once in a while, but the latest celebrity divorce rumor or red-carpet gown should not delay your presentation deadline. Mute all social media notifications so different chimes and rings don’t bother you at work. Set a timer on your phone to check social media only once or twice a day.
If you’re working at a computer, don’t switch tabs to respond to emails right away — unless it is urgent. Oftentimes when you mull over a message and then respond, you are less likely to regret your word choice. It also gives a clear message to others that you respect your boundaries and are not at the beck and call of everyone at work 24/7. Try to set limits by not responding to emails on your days off. A good manager will respect that and hopefully the habit will trickle down to others too.
If you commute to work, read a book, or listen to an audiobook on the train. It might make you feel more rested than scrolling on a screen all the way home. If possible, take a power nap. It can energize you to tackle homework help and soccer practice after work.
3. Lack of Self-Care
Having a good work-life balance is also great for your mental health. Gone are the days when being burnt out was celebrated. There is no competition in driving yourself nuts. You do not have to be a superhero. It is OK to ask for help, and rest is no longer a bad word. Try not to bring work home and ensure weekends are not consumed with office paperwork. It is not good to always be rushing or busy. You do not have to multitask all the time either.
You might have seen your mother or grandmother’s generation glorify sacrifice and serving the family. It did not earn them the Nobel Prize. You need to filter the good parts of their work ethic and leave the rest out. You can celebrate me-time or self-care and encourage others around you to do so too. Host a wellness retreat for your organization at a resort where employees can enjoy screen-free time doing yoga, meditation, and go for hikes. Encourage them to connect with nature and with one another. This can be very beneficial for remote employees to meet coworkers.
4. Inefficient Workspaces
Employers also need to chip in for this wellness journey. They should ask employees how they can improve workplace productivity. Would an ergonomic workstation help with chronic back ache or carpal tunnel syndrome? Perhaps a walking pad under their desk can help combat a mostly sedentary lifestyle. Google and Facebook have nap pods and other large corporations also include some sports, fitness, and spaces to relax at work. These perks are obviously worth the investment, and that’s often because they lead to more productive employees.
Encouraging workers to go for a massage or a walk during their lunch break or providing them with complimentary gym memberships is another way to encourage fitness and wellbeing. Providing healthy lunch options at affordable prices and giving paid mental health days off are just a few other ways companies can try to improve productivity at work. If your office culture doesn’t already support these initiatives, mention them to the leadership team and offer resources that support their impact.
For best results, it must be a joint effort. Get your team involved. Employees need to make changes in sleeping habits and diet to function better. At the same time, employers also have to provide an environment that is more conducive to better mental and physical wellbeing.
