1. Eat a filling breakfast of protein and healthy fats
You probably hear it all the time: breakfast is the most important meal of the day and the key to a good day is a healthy breakfast. It’s true! When you eat a healthy breakfast rich in protein, healthy fats, vitamins, and minerals, you’re setting the tone for the rest of your day. Eating breakfast puts you in a better mood and makes you feel more alert in the morning. You’ll feel full longer, meaning you’re less likely to snack on unhealthy food throughout the day or eat an unhealthy lunch.
Even though it’s important, breakfast doesn’t have to be time-consuming or perfect. Easy, quick and healthy breakfast ideas include:
High-fiber cereal with milk
Granola with yogurt and crushed almonds or pecans
Berry protein smoothies
Whole-grain toast spread with nut butter and a glass of milk
Eggs whichever way you like them (we recommend baked with spinach, cheese, milk and bacon)
When you have a satisfying breakfast low in sugar and carbs (which can cause energy crashes later), you’ll feel ready to tackle your work day.
2. Take a brisk walk during a 10-minute break
Even if you had a filling, healthy breakfast, it’s natural to feel your energy wane mid-morning or post-lunch. Take a quick 10 to 15-minute break to go for a brisk walk. If you can’t go outside due to the weather or your work location, go up and down the stairs or around your work building. Getting your body away from your desk and moving around, just for a short time, will give you a boost of energy and alertness. You’ll return to your desk with more focus and drive.
3. Focus on one thing at a time — no more multitasking
It can be very tempting to try completing several tasks at once, like taking a phone call during lunch or typing an email while reading over meeting notes. However, studies have shown that you tend to make more mistakes while multitasking. Your brain must switch its focus back and forth between different tasks, causing you to slow down. Because of this, multitasking actually decreases your efficiency.
To battle the urge to multitask, focus on one screen: put away your phone and turn off additional monitors or devices. Use the Pomodoro technique for time management: set a timer for 25 minutes and focus on one task. Take a 5-minute break when the timer ends. You’ll increase your productivity, manage distractions, and keep your energy up by taking breaks.
4. Motivate yourself with small rewards
Incorporate rewards into your system and turn regular tasks into goals for an easy way to increase productivity at work. Once you reach a goal and reward yourself with something small, completing that task makes you feel good. Try this system when approaching a large project, or time-sensitive work. Just be sure to choose rewards that are good for you. Buy yourself a cup of coffee or brew yourself a cup of tea. Maybe you’ll allow yourself a 10-minute break to browse your favorite blogs or treat yourself to a new book or magazine.
Bonus tip: Create a daily routine
You’ve probably heard about morning routines and how all the successful people in the world have one. While you don’t have to adopt the same regimented morning routine many people have, it’s a great way to kick-start your motivation and productivity. A routine creates habits that make it easier to get going and stay going throughout the day, so play around with a routine and see what sticks. Maybe you get up at 7 am and go for a run, or maybe you sleep in until 9 am and then head straight to the office. Whatever works for you! And, if you want to give your brain and body the nutritional boost they need to be productive each day, try adding a2 Milk® into your routine!