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Staying Awake Tiredness

Staying on Top of Life

Staying on Top of Life

Keep your head up and stand tall

There is so much focus on productivity and organization that often the fundamental issues that impair both can be overlooked. Tiredness is difficult to quantify and varies from person to person and situation.  A myriad of factors can lead even the best intentions to spiral. These factors can include, illness, stress, nutrition, depth of sleep and even dehydration.

Staying On Top Of Life
Photo by Joshua Newton @joshuanewton on Unsplash, Top of The Rock, New York, United States, Bright New York skyline

Invariably, we all have different demands in our lives that we try to prioritize. Living in a social media driven society means we can have unrealistic views of progress and success. One of the keys to success is to have a defined goal with clear objectives that gives scope for practice, experience & mistakes to build into progress. Unfortunately all your efforts can be hampered by not knowing how tired you are. It may sound incredulous but knowing you are tired is not enough. If we take the example of the battery, it should be clear. A device functions at maximum capacity but when the batteries are low, the speed at which the device functions is altered. It may operate slowly or turn on and off before it stops completely.

Two benefits are presented to you by knowing how tired you actually are. Firstly, the observation of your pattern of peak alertness and the duration until you begin to succumb to your circadian rhythm, will show you the hiatus that is your window of productivity. Secondly, by having this information you can organize schedules to maximize this time span. This information has advantages also for those in your group or team, whom you perhaps manage. Better communication strengthens relationships and saves time. The possibilities for increased clarity, focus and energy can lead to heightened experiences of even the perceivably mundane.

You are well aware of some of the most espoused steps necessary to move away from feeling tired all the time. However it is important to realize that a combination of these steps will be the most effective. Hydration is perhaps one of the factors that can fall under the radar as we can often misread thirst as hunger. If you are consuming any beverage that contains caffeine or alcohol, it is important to balance this with water as caffeine and alcohol dehydrate. This is further increased when consuming these drinks on a flight.

Getting six to eight hours sleep per night is a mission but it is a worthy goal to strive for as there is no way to catch up on sleep at the weekend. Our bodies are in a constant state of flux and will not wait to build & repair. Each time you lose sleep, compromises will be made on the mind and body. Instead of getting to eleven at night before you feel you can have some down time. Try to shift whatever you can by increments of half an hour until you have allocated the time you need to relax before bed during the week. There are a myriad of apps to help with schedules and using V-CAF will help you see the best times of the day for you. Of course there is no need to be rigid. This is about finding out what works for you. With consistent effort and patience, you’ll begin to feel less over-whelmed and make the most of your energy & time.

Categories
Energy Focus Productivity Staying Awake Tiredness

Be Productive, Give Up Workaholism!

Be Productive, Give Up Workaholism!

Love Working, Hate Workaholism

It’s easily done. You have a tight deadline, the works not finished but you reckon if you put the extra time in now, you can salvage your reputation and get everything done.

There are times when you just have to burn the midnight oil to get things done and it’s understandable. But recently I’ve been noticing that people seem to think that this type of effort is normal if you want to get things done and get ahead.

Officially corporations, government bodies and global institutions talk a good talk about work life balance, but honestly, does that ring true with your everyday experiences?

Are over worked and over stressed employees really as productive as those in charge think?

Be Productive, Give Up Workaholism!
Photo by Tim Gou @punttim on Unsplash, Gastown, Vancouver, Canada, Busy people at a coffee shop

Feeling Compelled

Have you ever found yourself staying at work for longer than you needed? That includes skipping lunch, coming in early and staying late and cancelling holidays.

Or how about agreeing to an unreasonable deadline and not having a plan outside of working long hours until the work is done, to meet it?

During these difficult economic times it can be challenging to say no to the impossible deadlines; or working within your limits instead of the arbitrary hours of what the workplace culture dictates (outside of your contracted hours, of course).

If you are either one of the lucky few that like your work so much that you just can’t tear yourself away, or if you feel that you must be seen to be a ‘good worker’, workaholism can be very destructive.

What’s The Cost?

Compulsion is a horrible condition to have. It robs you of your self esteem and makes you feel like a hostage to your own life.

The time that you spend doing work related tasks is time taken away from:

  • Doing the things that can enhance your life
  • Time taken away from loved ones
  • And time stollen from your self worth.

Everyone who can work should work, but as with the case with most things in life, balance is key. An unbalanced work life often leads to:

  • Increased stress
  • Sleep disorders
  • Depression
  • Low productivity
  • Relationship breakdowns

Balance cannot be achieved through a dictate from up on high, but must be actively pursued. What that means is that you must make more balanced choices in order to improve your quality of life.

But How Can I Change?

The first step to implementing any kind of long lasting valuable change is to truly acknowledge that a change is needed in the first place.

Without that, change can still be achieved but you risk making your task more difficult than it needs to be, and you can find yourself just going through the motions.

Still, sometimes going through the motions actually helps you to implement the change anyway, so above all just start.

Implement any of these points as you see fit to help you stay the course and become more productive.

  • Plan you work and break it down into manageable chunks.
  • Where possible aim for more reasonable deadlines.
  • Include down time in your work plans.
  • Prioritise getting enough good quality sleep.
  • Take regular breaks when working on your tasks. We created an Apple Watch app called V-CAF to help you with that. It alerts you when you start to feel tired reminding you to take a break and reenergise yourself before getting back to work.
  • Stay hydrated.
  • Set hard to break after work appointments with your family/friends and block the time in your work calendar.

A Brief Summary

We’ve gone over a lot so here’s the summary:

  • Workaholism reduces productivity and increases stress.
  • Time spent obsessing over work tasks is time taken away from other priorities in your life.
  • Make a commitment to change your work life balance and implement steps (like those listed above) that will help you stay the course.

Hope

Workaholism is a drain on your health, your personal life and work life!

To increase your productivity you may have to decrease the amount of work you do.

The choices you make regarding your work life affect all areas of your life. Hopefully you’ll choose a balanced life.

Categories
Fatigue Staying Awake Tiredness

Working Through Tiredness

Tiredness, How to Work Through It

If you want to, that is…

Recently I’ve had a lot of work on and noticed that I’ve been feeling more tired than usual.

As a result I’ve felt that my work has been harder than it needs to be and taking longer than expected.

This in turn has made me more frustrated which has effected the quality and efficiency of my work.

Thankfully I recognised what was going on and was able to stop the downward spiral, and decided to write an article about how I was able to turn things around fairly quickly.

Working Through Tiredness
Photo by Joyce Romero @joyceromero on Unsplash, Bali, Indonesia, Caught my friend sleeping while waiting for boarding.

Decreasing Productivity

It can be depressing. You have a deadline to meet or a heavy workload, but feel confident that you can meet your objectives.

Then as you get deeper into your tasks you start to feel a little overwhelmed and find that your efforts aren’t quite hitting the mark.

You increase your efforts but frustration and even a little anger might start to set in. And to top it off you’re feeling exhausted!

Now you’ve reached the tipping point. As you become more drained the likelihood of you making mistakes increase whilst simultaneously decreasing your efficiency.

Working Whilst Tired

It’s been proven that you increase the potential to make mistakes when working during tiredness. So why do so many people do it?

I believe that it’s partially due to people possessing less body awareness nowadays. It’s a similar situation to people not realising that they’re thirsty until it can’t be ignored anymore.

Another responsible factor is overloading. A never ending growing list of responsibilities and tasks lay pressure on the mind and distract you from paying attention to what your body and mind are telling you.

The lack of sensitivity to tiredness may also be linked to the amount of stimulants that are available for us to consume, which has helped to blunt our ability to recognise the tell tale signs that tell us we need to take a break.

If we don’t learn to pay attention to the signals, we are ultimately setting ourselves up for:

  • Stress
  • Nervous breakdowns
  • Depression
  • Fatigue
  • Malaise
  • Confusion
  • Forgetfulness
  • Anxiety

Working Through Tiredness

Just because I’m tired it doesn’t mean I don’t have to hit my targets. It’s a sign that I have to take time management more seriously and make better decisions.

During my last slump I used these strategies to get me over that hump:

  • Prioritised Sleep
    Yep. I planned my waking hours around my sleep. What this meant in practical terms was that I had set times to wake up and go to sleep. No working past at least an hour before I went to bed. For me I set my bed time for 10:00 and woke up around 06:00 every day, including weekends. The idea here was to get back in sync with my circadian rhythm.
  • Exercise
    I’m more of a morning person when it comes to exercise so I did an hours weights and running session soon after waking up. For me I found that it gave me an energy boost and made me feel more alert, so I felt better about the work I had to do for the day. You’ll have to experiment and find a time that works for you, but the aim is to do some exercise every day. Even a ten minute walk helps clear your mind and relax you. It’s a great stress buster and can lift your mood.
  • Eat Whole Foods and Drink Lots of Water
    Nutrient dense food works wonders at boosting your mood and energy. Eat dark green leafy vegetables, grass fed cattle, whole milk, free range eggs and chickens, nuts and berries. These are natures gift and provide you with your basic nutritional needs. I’m vegetarian so where I mention meats, I eat more beans and lentils and do food combining, like rice and beans to get what I need. Again experiment to find what works for you. Don’t forget to drink lots of water throughout the day, and stay away from processed foods as much as possible.
  • Plan Your Work
    I’ve used Scrum and Kanban to plan what work I’ll do for the week ahead. And as usual, I’ve modified them both to fit my needs and style of work. Again, it’s not about the method, but more about the principals behind the method. In this case, it’s kinda like being back at school and having a class schedule so you knew which classes where on what day and where, but in this case it’s for work you need to get done. Planning ahead helps keep you focused on the work that needs to be done and also gives you a concrete indicator on the amount of work that you’ve done and can also help you to adjust where you put your efforts.
  • Take Regular Breaks
    Break up your work sessions into 20-30 minute work periods and make a point focussing only on the work that you have set to do in that time and then take a 5-10 minute break when your current session is done. This is my adjusted version of the Pomodoro technique, so adjust to what fits your concentration spans. In addition to that I also use our tiredness alarm, V-CAF, to let me know that I’m at that point where tiredness will begin to affect my work, so I take a break. It works wonders and I highly recommend it.

Review

Working whilst being tired sucks. Sometimes we just can’t avoid it, but I hope that you at least try some of the tips that I used to get me through my last slump. It’s better than trying to trick yourself into staying awake, and in the long term you’ll feel so much better.

Give these a try:

  • Making sleep a priority
  • Daily exercise
  • Eat healthily and drink lots of water throughout the day
  • Plan your work
  • Take regular breaks whilst working

Afterthought

It looks like a lot to do just to be able to get things done when you are tired, but it’s not that much. For the cost of a little effort every day the rewards will soon pay you back tenfold.

Being tired is a natural part of being alive. Embrace it for what it is and you’ll soon feel like you can do anything, and probably can.

Good Luck