How does the most productive day look like? Productivity depends on a lot of factors, including when you wake up, what food you give your body during the day, how much of it, what fluids you drink,ifyou have enough exercise and rest every day …
Important thing is to have a good feeling after the work is done. We therefore bring you a few simple tips to help you make the most of your day.
It is said that when it comes to getting up early, there are two types of people, early birds and night owls. However, when is the ideal time to go to bed ?
The amount of sleep required depends on both age and gender, the average adult should however sleep 7 to 9 hours a day. In addition, it is important to have a set regimen and go to bed as well as wake up at about the same time every day. Snooze the alarm every morning at least five times will not help you and even a weekend sleep is not the best if you slept during the week 4 hours a day. So if you get up at 6 in the morning, you should go to bed at least 10 in the evening.
However, there is great variability between individuals, each circadian rhythm (the cycle of sleep andwakefulness) is set a little differently and what suits you may not suit your partner.
It is enough if you will know that the best time to go to bed is between 8 pm and midnight. Exact
time, which will suit you best is up to you.In addition, not only the amount of sleep is important, but also its quality. There is already a way toimprove the quality of sleep, for example, with the help of smartphones or various applications on the mobile phone. They will tell you not only how much time you spent sleeping, but also how goodit was. They measure the heart rate, which changes depending on the sleep cycle. This allows you to adjust your sleep rituals,so that you not only sleep well, but also get up well, and that you are full of energy during the day..
Another important point is eating because it does matter what and when we eat. Of course, we
should have start the day with a nutritious breakfast that will give us energy for other activities.
Some studies suggest that long-term regular skipping of breakfas, increases the risk of cardiovascular disease or obesity. But did you know we should not eat right after waking up? It is important not onlyto fill the stomach, but also give the body time to manage the regulation of blood sugar.
In general, blood glucose levels are low during the night. During the day, the level should gradually rise and later gradually fall again. If you give your body time to wake up, you will avoid fluctuatinginsulin and glucose. Otherwise, the amount of glucose rises rapidly and then falls sharply, as aresult which makes us more hungry during the day and we tend to overeat in this case.
From time to time we can help our body by fasting, that is , by skipping food for 16 to 24
hours.Studies su ggest that fasting supports functioning of metabolism as well as the brain. We helpthe body with fasting by regulating the circadian rhythms (the cycle of sleep and wakefulness) andwe support the health of the intestines microbiome. In addition, fasting promotes the secretion ofgrowth hormone into the body. Fasting also fills the body with a number of functions, among other things,it helps with the quality sleep and also helps to maintaining a healthy body weight, it supports the immune system and overall mental health and well-being.
What to eat for breakfast?
It is best if you indulge in a nutritionally balanced meal. What does it mean? For ideal performance
during the day breakfast should include a dose of protein, fat and carbohydrates. Great breakfast
isfor example, eggs. They contain phospholipids, fatty acids, a lot of antioxidants or proteins. In
addition, eating eggs for breakfast helps maintain optimal blood glucose levels. We should not forget about avocados, which are currently enjoying considerable popularity . Avocado contains many vitamins and antioxidants , important fats, fiber and protein. Part of breakfast should also be foods rich in fiber and omega-3 fatty acids. You can find them for example in flax and chia seeds, in soybeans, in nuts or in fish oil. Many of us can't imagine a morning without a cup of coffee. One option is Bonoobo coffee. We discuss the benefitsof Bonoobo coffee in more detail in another article.
Nutritional supplements for the morning
Magnesium – when it comes to nutritional supplements, you should definitely not miss magnesium at home. It performs a number of important functions in the body, for example, it strengthens the immune system and supports functioning of the central nervous system. In addition, it has a calming effect, regulates stress management and helps with feelings of anxiety. The ideal daily dose of magnesium depends on age, gender and other factors in an adulthood however, a person is around 200-300mg a day. In addition, foods like spinach, legumes or pumpkin seeds have a lot of magnezium in them.
L-tyrosine – L-tyrosine will also help you with productivity and motivation. It is a precursor for
creation of catecholamines, affects the production of dopamine and norepinephrine in the body. It
supports cognitive functions and helps protect the body and mind from the negative effects of stress.
Some studies report that L-tyrosine has also a positive effect on our memory. It is ideal to take this supplement on an empty stomach and if you are going to exercise, take it 30 to 60 minutes before exercise.
Adaptogens – Indulge in one of the proven adaptogens to replenish your energy. They are among them for example, ginseng (improves mood, promotes memory and other cognitive functions),shilajit (if you are have not yet heard, it is a matter that has been formed for decades by the decomposition of plant residues in the Himalayas, it promotes overall health and helps maintain healthy cognitive function) schisandra chinensis (fruit that helps to manage stress and supports performance) or cordyceps (overall productivity is also supported by this one at first sight unattractive mushroom). The choice is varied and it is up to you which of the adaptogens will suit you.
What if you need to calm down?
A wide range of adaptogens has its use in this such matter. They have a positive effect on the body
and the mind like for example ashwagandha. It has been part of tr aditional medicine for centuries and scientists are discovering its positive even today. It has an antioxidant effect, supports cognitive functions, but also acts as an anxiolytic, which means that it helps you to calm down and alleviate the symptoms of anxiety. Basil will also help you with anxiety from which, for example, teas are often made. It contains a lot of vitamins and promotes the feeling overall mental well-being. The gotu kola has a similar effect, a plant also known in our country as the Asian umbilical cord. It has an antioxidant effect, it supports cognitive functions and when you feel that stress is somehow catching up with you, the supplement is an ideal assistant. You should not also miss:
Bacopa monieri extract in your first aid kit. Like the previously mentioned adaptogens, it supports cognitive functions,
acts as a potent antioxidant, helps relieve feelings of anxiety and promotes overall mental health and well-being.
Choline, CDP choline – the two main components of CDP choline are choline and cytidine. Research shows that CDP choline has a particularly positive effect on the central nervous system, promotes dopamine leaching and norepinephrine. In addition, CDP choline improves cerebral metabolic processes, which means that it supports cognitive functions and overall brain health and also has a neuroprotective effect.
Alpha GPC – a rich supply of choline for the brain is also the so-called aplha GPC form. Alpha GPC also works neuroprotective, specifically protects cell walls in the brain. Supports cognitive functions, increases mental but also physical performance. Both forms of choline can be easily absorbed by the body, process and use to your advantage. Eggs, but also various types of meat, including chicken, are a rich source of choline.
Many of us set an alarm so that after waking up we can clean our teeth, eat, pour a cup of coffee andgo to work. However, you will help your body and mind if you take the time to exercise in the
morning.This will stimulate the blood in the body, you will have more energy , you will be much more powerful during the day and more productive. In addition, in the afternoon or evening after work, a person is often so exhausted that he does force himself to exercise anymore.
However, if you exercise in the morning, you will feel good for the rest of the day, from the fact that you managed to do it before your work duties. If you have a little more time in the morning or you don not mind getting up, Pump your body with powerlifter training. Try squats, bench press, deadlift and sprints. These exercises will ensure that the body createsout enough growth hormone and testosterone. Growth hormone is essential for healthy cellular metabolism, it supports the immune system as well as overall well-being, mental and physical well-being and performance. How we mentioned above, exercise also promotes the leaching of testosterone into the body, which is positive and affects a persons mental health. Studies show that testosterone deficiency can cause symptoms of anxiety and depression. On the other hand, testosterone, washed out by exercise, for example, promotes cognitive support function, libido and general feeling of well being.
If you have less time to exercise in the morning, force yourself to at least a short cardio workout. This will ensure that your body will have enough brain derived neurotrophic factor (BDFN). This protein is a kind of protector of the central nervous system, protects brain cells from premature death, supports the formation of new neurons and the regeneration of existing ones. In addition, BDNF also affect mood, its deficiency can cause feelings of anxiety and depression. Therefore, if you exercise and supply your body with this protein, you will not only be more productive for the rest of the day, but also in a better mood.
What environment will support productivity?
Imagine sitting in a room with one chair, a table, with bare white walls, without any other equipment or piece of creativity. Such an environment does not support creativity and productivity . It is therefore necessary to surround yourself with stimuli that stimulate the senses and the brain, but not those that will disturb you at work. For example, colors play more important role in our lives than you would think,who would have thought that they affect mood, sleep, and even productivity. Studies, for example, show that the color pink calms the person, but that doesn not mean you have to paint the whole office pink.However, you can try blue, which according to experts supports productivity. Besides, you will not hurt anything a piece of greenery, such as a small potted plant.
Do not forget to indulge in a small change from time to time environment, for example, to walk
somewhere outside the office or other workspace for a few minutes.
Practices to improve productivity
To Do List – if you a lot of duties during the day, it will help if you write them down.You wont have to worry about forgetting something important and, in addition, deleting all the items on thelist is a feeling that is priceless. If you do nnot want to write on paper, there are a number of applications that you can download and use on your smartphone.
Measuring time – how much time do you really devote to atask and how much time do you procrastinate? If you want to avoid unnecessarily long procrastination, set out how much time you want to devote to the task. You will know what and when awaits you during the day plus it will motivate you to complete your tasks on time. Try the free Clockify portal.iven
Deadline Tracking – Each of us has a certain level of stress that works best for us. Someone likes to have enough time to complete a task, someone else is more productive when he knows deadlines are pushing him. In any case, it does not hurt to keep track of deadlines, which will help you ,for example, Monday.com. Through it, you can plan not only your work, but alsothe work of the whole team.
The 2 minute rule – the rule is described by David Allen in his book and is quite simple. If anything you need to do it and you know it will take you less than two minutes, does not put it off until later, do itright now.
Pomodoro technique – divide the work into several intervals. Determine, for example, that you work or study for 25 minutes. Then take a short 5-minute break and continue working again for 25 minutes. After four repetitions, the break may be longer. It is up to you what time limits you set.
A few words in conclusion
Man is not a machine, we do not always fulfill all the obligations that we have set for the day and
sometimes we just do not have the mood. However, do not be discouraged, there are many ways to be productive during the day. First of all, you should not forget about quality sleep, good breakfast and plenty of exercise. Supplements will help you with supplementing nutrients, they will help you calm down and focus fully on the work you need to do. But do not forget the techniques and tools thatcan make your daily life much easier, such as a to-do list, a two minute rule or the Pomodoro technique.