10 Ways To (Realistically) Improve Your Productivity

Optimizing your productivity is essential for your career. Especially in a competitive work environment. But increasing productivity is not only about work, it’s about accomplishing your goals – whatever they are. Whether you’re at home or in the office, the principles are the same. Here are 10 realistic habits, backed by science, that can improve your output.

1. Write everything down

It takes less than five minutes and will help you reach your goals. Make a list. What do you want to accomplish by the end of the workday? What do you need to do after work? Write in when you go the gym, when you plan to take lunch, and when you’re going to relax. Check off each task you accomplish.

2. Get natural light first thing in the morning

The first thing we all do when we wake up is reach for our phones. Messages. Emails. Social media. News. That can all wait another 10 minutes. Roll out of bed, go outside, and look at the sky for five minutes. The natural light tells the brain it’s morning and improves energy.

3. Exercise

Running, weightlifting, sports, or walking. Take 30 minutes in the morning to get exercise. It wakes up the brain by pumping blood into the body. The brain releases chemicals that feel good. If exercise could be a pill, it would be the most prescribed drug on the market.

4. Cold Showers

Adrenalin is our friend; cortisol is the enemy. An unfair generalization of these two hormones, but for our purposes, it’s a good guide. Cortisol increases stress. Adrenaline increases focus and clears your mind. If you have cob-webs in the brain, take a cold shower: 30 seconds of discomfort, decreases stress and increases focus, leading to hours of feel-good productivity.

5. Healthy Diet

The better you feel, the better you work. Cut out the booze. Quit the cigarettes. Eat healthy foods and consume moderate portions. Eliminate sugar. The little bit of energy from sugar is followed by a long crash. Figure out what foods make you feel good, and which ones make you lethargic. And once and a while: do the opposite. Everything in moderation, including moderation.

6. Supplements Neurotropic

Modern research has found many safe vitamins and supplements that help brain function. These are called: nootropics. They are proven to make you more productive. Find good information from reliable sources, such as here. Never take anything without being properly informed. Consult your doctor if you have questions.

7. Caffeine. Yes. But not lots.

Caffeine is one common nootropic. It is so powerful that caffeine is thought to have changed the way civilization accelerated. It’s that powerful. But too much will make you overstimulated and unable to concentrate. To best optimize caffeine use, it is best to take 2 hours after waking up. Then it’s best to avoid coffee after 2 PM because it can disrupt sleep.

8. Don’t overeat at lunch, and take a quick walk after.

The reason you crash after lunch is because your body activates the parasympathetic system for rest and relaxation. Hence the afternoon nap. The best way to avoid the crash is to eat moderate clean meals, and go for a short walk.

9. Don’t become a statue

Remind yourself to keep a good posture. Alternate between standing and sitting. If you stay too long in the same position, the body gets lazy. Go for a short walk. Use a standing desk.

10. Change your environment.

Take lessons from architectural design. For instance: The Cathedral Effect. When you have lots of analytical work to do, with details, it is better to work in a confined environment. Slow ceilings. Narrow walls. For more abstract and creative thinking, go into an open space. High ceilings. Large space. Our environment influences our minds.