10 tricks to boost your productivity in one minute

1. Think about the most important task of the day.

When you wake up in the morning, don't pick up your phone to check messages or social networks. Instead, ask yourself this question: "What is one thing important for me to do today?" It's a simple and effective way to focus on the most important task and build your day to get it right.

If it is impossible to limit yourself to one thing, make a list according to the system 1–3–5. It should include one large problem, three medium ones and five small ones.

2. Eat what makes you happy for breakfast

It's good if it is something useful, but if today you need a piece cake, do not deny yourself. In any case, try to enjoy your food without being distracted by the phone and thoughts of work. Enjoy the moment and everything else in your life.

This is a three-in-one exercise: you enjoy delicious food at the same time, train your mindfulnessMindfulness as a Potential Tool for Productivity. and feel grateful. All this will have a positive effect on productivity.

3. Turn off notifications

According toNeurotics Can't Focus: An in situ Study of Online Multitasking in the Workplace. Researchers from Microsoft, while working at a computer, the average user is distracted every 40 seconds. Not surprising when you consider how many different notifications and messages we receive throughout the day.

Disable them for the time you need concentrate on something. In addition, you can also block sites that you usually want to distract from.

4. Speak positive affirmations

Repeating self-critical thoughts over and over again, we begin to believe them. Gradually, our motivation decreases and our belief in ourselves weakens. Use positive affirmations instead of self-criticism. Especially when you feel that productivity is falling. They have been proven to reduceThe psychology of change: self-affirmation and social psychological intervention stress and improveSelf ‑ Affirmation Improves Problem ‑ Solving under Stress. ability to solve problems.

Here are a couple of examples: "I will make today a success", "I am capable of a lot", "I never give up."

5. Turn on the Pomodoro timer

According to this technique, you break your work into intervals: work 25 minutes, then rest for five minutes. And after four cycles, take a longer break of 15 minutes.

So you don't give yourself burn out and help you cope with distractions by agreeing with yourself in advance to attend to them during breaks.

6. Have a short meditation

With regular practice, it reducesMeditation programs for psychological stress and well-being: a systematic review and meta-analysis. stress, improvesThree-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders. emotional state and developsMindfulness training modifies subsystems of attention. ability concentrate.

Moreover, you can meditate anywhere. Take just a few minutes to do this and you will feel calmer and more ready to get back to work.

7. Clean up your workplace

When the desk and the computer are in order, it is easier to work. And from the cluttered space, on the contrary, there isStress, Endocrine Physiology and Pathophysiology. anxiety, and the right thing is more difficult to find.

Make it a rule to clean your desktop (both physical and digital) every day. Throw away the accumulated garbage, put everything in its place, close unnecessary tabs. It will take a minute, but you will immediately feel the effect.

8. Snack or chew gum

Instead of eating sweets or junk food, it's better to eat something healthy for the brain, such as blueberries, fatty fish, nuts, or avocado. And to feel more active and invigorated, inhale the scent of citrusOlfactory Influences on Mood and Autonomic, Endocrine, and Immune Function..

If nothing like this is at hand, just chew the gum. In this case, the parts of the brain associated with attention will receiveChewing gum moderates the vigilance decrement. more oxygen, and it will be easier for you to focus.

9. Look at your old photo

For example, in a picture where you are five or fifteen years old. Think back to what you have accomplished since then and think about what else you can do to make your past proud. It will trigger a new tide motivation.

10. Change your work environment

If you feel that your productivity has dropped, try changing something in the environment. For example, work while standing at a table, not sitting, move from a noisy room to a quieter one, or, conversely, arrange an office in a cafe. Even a small change can help you become significantly more productive.