As a freelancer to work less and get more done
Productivity / / December 23, 2019
Reduce the time
The need for an eight-hour day - a myth. Studies showThe Most Productive Countries in the World: 2017, The inhabitants of the most productive countries work for 4-6 hours a day.
Quality of work is much more important than the quantitative factor. Most of the people staying in the workplace, dedicating cases not more than half of the eight-hour day, and the rest of the time spent on social network and procrastination.
How do I findIs interval training the magic bullet for fat loss? scientists, short intense physical workouts more effective than long sessions with an average load. High voltage, followed by quality vacation and restoration, gives the best results. The same applies to mental work. 1-3 hours maximum concentration of activity followed by rest will be more productive than 8 hours a relaxed working.
This is because that the rest - it's part of the job.
It was during the break, when the brain is not focused on something one, comeCharacterizing reflective practice in design
most unusual ideas. Therefore, for best results you need to spend 20% of energy to work, and 80% - to rest.But do not forget that relaxation should be qualitative. If you are not at work, you forget about everything that is connected with it. according to researchWorkload and procrastination: The roles of psychological detachment and fatiguePeople who know how to mentally disconnect from the cases during the holidays, then harder work and less likely to sufferPsychological detachment from work during non-work time from mental health problems.
Do most of the work in the morning
Many devote the morning to, to recover: a cup of coffee, make a charge, check news and social networks. According toYour Brain's Ideal Schedule Ron Friedman, a psychologist, so you should not do, because the first three hours after you wake up - while the highest concentration. Provided that you get enough sleep, of course.
All due to the fact that during sleep the subconscious and consciousness are in free flight and rest. Immediately after waking up they are most willing toMorning-evening variation in human brain metabolism and memory circuits creativity and mental stress. This is the best time to spend those same 3-5 hours at the maximum focused activities.
Do not hammer the morning classes, which do not contribute to your productivity.
No social networks, meetings, phone calls. Even exercise best left to the next: morning energy more logical to spend on the job. Make it so that no one and nothing to distract you, except for very extreme situations.
Take care of your body
It is not obvious, but the actions of outside work are also important for the fruitful work. Studies show that regular exercise significantly slowsExercise may slow brain aging by 10 years for older people the aging of the brain and also increasesSelf-reported sitting time and physical activity: interactive associations with productivity productivity.
So do not forget about the other components of your life. Your body and mind - it is a single system. Changes in one part of it in the end affect the others.
If you want to achieve high efficiency, it is necessary to get rid of anything that does harm to your body.
What you eat and when, what time you go to bed and get up at the many, whether you drink alcohol or smoke, how many move - all this affects your productivity.
To change your life for the better, we need strength of will. Many believe that it depends on the ability to control himself, but it is not. In fact, willpower comes from confidence.
For its acquisition need small victories, which will then be folded into large. One of the methodsImplementation Intentions and Goal Achievement become more confident and healthier at the same time - replacing bad habits (eat fast food, to go to far with sugar, smoking) utility.
The fact is that to get rid of the habit can not be. If a person abruptly stops doing what has already become a part of his way of life, then there is a "gap" that he immediately seeks to fill. As a result, either returns the old habit, or there is a new - such as harmful.
Therefore, it is necessary to consciously habits replaced by other. For example, if you want to eat more healthy food, but return regularly to fast food, you promise yourself to do 20 sit-ups every time again want a burger or pizza.
It is also possible to think of contingency plans. For example, if squat would be inappropriate, then do five deep breaths and drink a glass of water. It does not really matter what you do. The main thing - to distract the brain from the old template. One minute you spend on the implementation of these actions, you think about your goals and objectives and the desire to do something detrimental to disappear.
Regularly defeating the bad habits, you will gradually become more and more confident. You will be easier to control himself, will faith in our strength and belief that you can achieve goals.
With the result that
- In order to become more productive, you need to spend on labor is not 8 hours per day, and 3-5.
- All the rest of the time you need to qualitatively relax - do nothing at work and do not even think about it. This will increase the effectiveness of your activities.
- You need to work in the morning. The first three hours after waking - most productive.
- Health and self-confidence, too, affect the productivity, because the mind and body - it is a single system.
- To have faith in yourself and at the same time improve the quality of life, you need to replace bad habits utility.
- Every victory over the desire to return to the habit will make you more confident in their abilities. This will help you to successfully control themselves, improve mental health and improve the efficiency of jobs.
see also🧐
- 7 tips for those who want to work more productively
- Why work for 8 hours does not make sense and how to organize your day
- How to become more productive in 2019