How to Work Better: 4 Scientific Ways to Work Less and Better

Hard work is not synonymous with productivity. It is a mistaken consideration of modern sociality which leads you to think that the more you work and produce, the more you are doing well.

Stop for a moment and look around: are you sure what you’re doing? Are you satisfied or are you slowly falling into the nightmare of work stress?

The entire scientific community agrees that it is not the quantity that matters, but the quality. Today, in fact, I want to share with you some wonderful and tested advice approved by researchers that explain how to work better … doing less.

4 Scientific Methods to Work Better.

Typically, the human brain works in 90-minute cycles. Exactly as it happens for sleep, this also applies to concentration. Our main organ is able to stay focused on a certain objective for an hour and a half, then needs at least 15 minutes of rest to recharge the energy.

This phenomenon is based on urltradian rhythms which regulate the psychophysical wellbeing of our body. This means that taking breaks every 90 minutes allows the mind and body to cool off to be ready to give the best in the next period of time.

We understand very well, sometimes it is not really possible for you to move your head off the computer screen or get up from your desk, especially close to the deadline of a major project. But try to realize an even more important factor: what will you deliver if your body and your head ask for mercy? How do you plan to carry on a big job if you feel exhausted, exhausted and unable to put together two connections?

If you force yourself to take a break of 15 minutes every hour and a half, you will then be able to reset your ability to concentrate and increase your productivity without feeling too much effort. Try and see!

2. To Work Better … Make a Nap!

No, it’s not a contradiction. No, it’s not even a joke. It is the pure, simple and sacrosanct truth. Perhaps not all employers will agree, but in the face of the data put on the table by science it is difficult to deny the evidence.

The research says that taking a nap leads to an improvement in the cognitive functions of the brain, the stimulation of creative thinking and the increase in memory performance. In particular, it helps to grasp and preserve the information received.

Now, the studies done indicate that when we receive the data, these are first recorded in the hippocampus.

3. Divide the Work into Blocks.

This technique turns out to be particularly useful for those who do a creative job rather than for someone who has their own activities divided by the pace of the employer.

The main component of this trick is the beloved / hated to-do-list (list of things to do) in which you will write the tasks to be done throughout the day. So we are going to create a synthetic and schematic plan that gives the impression of having everything under control. In this way you always know what you have to do and when you have to do it.

4. Check the Email at the Start Day and Dates of the Schedules,

Someone says that it is quite counterproductive, because it only leads you to lose the great time you should, instead, occupy by working.

But who tells the boss that at 10 am you still have not replied to a customer’s email asking you for a quote? Above all, do not you think that those who write you deserve an answer as soon as possible?

The advice is to find a middle ground that allows you to perfectly match the communication-work rhythms. How?

As soon as you enter your office, the first thing you should do, in addition to greeting, of course, is to open all the email boxes dedicated to your business and respond to the most important. Then, close everything and start working. In the breaks that you will dedicate yourself, you will go to read and respond to others and so on. Thus, it becomes a sweet vicious circle that makes you not only more productive but also more satisfied.

Exercise: one hour a day to stay healthy

It would take only a single hour of exercise a day to greatly reduce the health risks due to sedentary life.

The average day of a person includes at least 8 hours when you are sitting: whether it is by car or on the bus, or at work in front of the PC or at home watching television.

An international study that evaluated the lives of a million people has shown, even though it might seem obvious, that an hour of exercise a day is enough to get better: the risks of a sedentary life are reduced.

Exercise: the study shows that …

or study was published in the well-known medical journal The Lancet. It showed an overview, on a global level, about the type of lifestyle that people follow. Also showing the negative impact that has a life Exercise_fisicosedentaria and the positive one that, on the contrary, has an active lifestyle.

More specifically, scientists have attempted to understand if:

  • physical exercise could reduce or eliminate the negative effects of a sedentary life (such as the risk of premature death),
    The health risks are directly related to physical inactivity, increasing the possibility of having diseases such as:
  • Heart attacks.
  • Heart attack.
  • Type 2 diabetes.
  • Some types of cancer.

From a recent estimate it is estimated that every year more than 5 million people die because of sedentary life.

Sedentary life: social cost

In addition, the economic impact of many people’s physical inactivity has also been studied.

According to scholars now sedentary life is comparable to a real pandemic. It not only leads many people to fall ill with serious diseases (even to death), but has a significant negative impact on the economy itself.

Experts say that if no action is taken to increase levels of exercise, the number of “sick” will increase more and more. The impact could be so important as to undermine the entire economic and social fabric.

In the face of these studies, the World Health Organization (WHO) recommends that adults aged between 18 and 64 should do at least 150 minutes a week of physical activity.

Exercise: decreases risks.

The study, carried out on more than a million people, would show how people who are at least 8 hours a day sitting. But practicing a physically active life, would have a lower risk compared to those who, on the contrary.

Unfortunately, from what emerges from this incredible research, only 25% of the participants would do at least one hour of sport a day.

Obviously it is clear that many people, if not all, are forced to sit many hours every day for work or study. You can not certainly ask them to stand up, but at the same time, make them understand how they can counteract the effects of sedentary life with a bit of physical activity.

 

How to Sleep Well: 5 Useful Ways to Sleep Better

Exactly like every animal being hosted on this extraordinary planet, we too need to feed ourselves, to hydrate ourselves and to breathe. Is not something missing? Ah yes, right, we need to rest!

And for human beings sleep better is a fundamental indicator of general health and well-being. This is because we spend a third of our life sleeping and it is therefore important, if not essential, to do it better.

If we can not rest properly, we lack the energies to perform well the tasks and activities we have to do during the day. The result? We hurt her, without desire and the mood is negatively affected.

But what are the most relevant options to understand how to sleep well at night? Fortunately there are many scientific studies that explain everything you need to know to enjoy a good night’s sleep.

Sleeping Well: 5 Tricks for a Serene Sleep

1. Try to understand exactly how many hours of sleep you need to have:

Most of us know that sleeping well at night is important, but too few of us actually do those eight hours under the covers. It happens because we forget too often what it means to be really rested, so much so that we do not even remember what it means to wake up in the morning with the desire to break the world.

To complicate matters we put the fact that we are used to going to sleep after taking stimulating drinks like a cup of coffee and a glass of energy drinks. Not to mention the fact that the external lights, those coming from the electronic devices and the alarm clock interfere with our circadian rhythm and the natural sleep-wake cycle.

How long do we have to sleep? The need for the amount of sleep is particularly influenced by lifestyle, personal health, and age. To determine it is important to evaluate and examine these three factors and not only the working hours and stress that we carry within.

Eighteen among the most experienced scientists and researchers of the National Sleep Foundation have talked about it to form a research group with the task of updating official documents. The team was made up of speakers, sleep specialists and representatives of leading organizations in the field, such as the American Academy of Pediatrics and the American College of Chest Psysicians.

3. How to Sleep Well Using Some Essential Techniques.

The beauty of returning home after a whole day spent between the university school desks and the desk of an office is the ability to devote, finally, to personal well-being. The evening is the moment when the outside world can no longer affect us and frighten us with its load of responsibility that delegates us on our shoulders, leaving us free to relax.

Always if we succeed. True?

And that’s how we can help with some techniques and tricks that allow us a delicate and peaceful transaction towards our longed-for and comfortable mattress.

One of these consists in arranging between the covers with a good book in hand, preferably a narrative genre, a nice hot cup of herbal tea and the delicate scent of a lavender essential oil.

4. Pomerisian Lies

When was the last time you managed to make yourself a nice and pleasant nap? Did you know it’s the best time to invigorate your body and mind?

We talked about it in several articles on this site: integrating night-time rest with that afternoon after lunch, allows you to recover from the fatigue, physical and mental, of a morning seasoned by stress.