Careerbits Content

Admittedly, the hardest place to stay active is at work. You may feel chained to your desk, with no hope for a workout unless that includes typing…..you’re at an Olympic level. But there are ways you can stay active at work, and potentially even burn a few calories. If you’re willing to give it a try, brave a few strange looks from your coworkers, and keep a good attitude, you’ll see some good results in the long run.

Try the Obvious

Just like with normal workouts, you can’t expect to go from standing up every 6 hours to being a P90X boss. Start with those suggestions you’ve probably heard before: park farther away and take the stairs. Those are a good start because you’ll at least be starting your day off right. Here’s another idea. Rather than email your coworker or your manager, go ahead and walk over to their desk and communicate your message in person. The benefits of merely standing up and moving a few steps away are huge.

Incorporate Coffee-Break Workouts

Obviously, you can’t spend an hour a day at work on your exercise regimen, but if you take 10-minute segments of time (what the average coffee break takes) you can make some good headway.

What sort of things should you involve in that time period? There are many different options available to you, most that can be done right at your desk. Here are a few:

• Run in place. Doing this for a minute is a quick cardiovascular activity that gets your blood flowing and won’t garner too much unwanted attention from your coworkers.
• Wall squats. You probably did these in high school. This is the same concept, incorporated into an office. Just make sure that cubicle wall isn’t going to shift.
• Stapler curls. You’ll need a weightier stapler for this one, but it’s the same concept as normal bicep curls. Do 12-15 reps then switch or until your coworker needs the stapler from you.

Get on Your Feet

Standing has major health benefits. If possible, see about getting a standing desk for your work. It’s been proven that standing is much healthier than sitting and cuts down on many diseases. When you’re on the phone, stand up, maybe even walk around your office a bit.

Walking is also a huge health benefit. Regular, though not obnoxious, trips to the water cooler can help keep you moving. If you have some say in how meetings can take place, see if you can’t recommend a walking meeting.

Be Balanced

A popular option is to buy an exercise ball to replace your desk chair. There are several health benefits that accompany this one, but I wouldn’t recommend tossing your chair just yet. You’ll have to work in to using one of these full-time. Exercise balls can help with your core and keep your posture more aligned. However, it still takes some thought, because you can just as easily slouch on an exercise ball as your average desk chair.

You may not see immediate benefits from these ideas to keep you active at work, but the long term will prove how helpful they are. Just as you’re involved in practices to help your career over the long run, so you should keep an eye towards your health, even in the office.

You may have heard murmurings that music can help in productivity. But is that just an excuse or is it an actual scientific fact?

Studies have been conducted. Research has been gathered. The conclusion is: yes, music does help your productivity. However, not all music is the same, and not all times are right for utilizing music as your productivity tool.

Why is music helpful?

Music helps to focus your mind on the task at hand, depending on the situation. It also helps to put you in a better mood. When you’re engaged in a repetitive task, your favorite tunes can help to lift your mood. Another benefit of listening to music is how it helps you to get in a more creative mindset.

There is some connection between the brain’s function and the playing of music, and when it’s utilized correctly, it works magnificently.

When is music helpful?

Not all situations are ideal for listening to music. When you’re creating or working on something that requires a lot of concentration and creative effort, music can hinder the process because it splits your focus.

On the other end of the spectrum, music is helpful when you’re occupied with repetitive activities. When you have a clear objective and a set plan for accomplishing that, music can increase your productivity and your enjoyment of the activity.

Another situation where music is helpful is when your environment is noisy. Whether you think you’re tuned into it or not, this kind of background noise—people talking, other’s music playing, etc.—can be highly distracting. Your brain tries to analyze all of this new data, which is very difficult and splits your attention. Pop in the headphones and listen to some music, and you’ll find your productivity going up.

What kind of music is helpful?

New music isn’t going to be your best option. With new music, it is easy to get distracted, because you’re hearing it for the first time. Your body releases chemicals related to this, which causes the music to be more appealing to listen to than the task you’re supposed to be doing.

So when you’re working, choose music you’re familiar with. But another parameter would be lyrics. Sometimes, songs with lyrics aren’t the most helpful. When you’re working on those tasks that require more focus, the lyrics can be distracting. Just as if someone were talking to you while you were trying to write an important email. In cases like these, classical music or music with low-tones like jazz, indie, and bluegrass are better options.

Movie or video game scores or soundtracks can also be good options to listen to. They’re generally devoid of lyrics and are meant to amplify the experience and focus the listener on what is happening on the screen, not the music.

The conclusion? Yes, music can be helpful to your productivity. Just be careful in what kind of music you choose and when you listen to it. Oh, and bring your headphones. Nothing is more distracting at the office than hearing someone else’s music playing.

Given the proper amount of effort and forethought, much of the your daily work could be accomplished by lunch time. Wouldn’t it be nice to have that free time to pursue your life outside of work? Not only is that a possibility, it could become a reality for you.

So how does this work?

Think Ahead

• Lists

As you are finishing up your workday, take some time to evaluate your tasks for the next day. Begin a list that will save valuable time that might have been wasted.

• Alarms

You may need to sacrifice more morning sleep in order to begin your workday. You still only have a limited amount of time, so arriving early at the office may be the price you pay to leave early. Once adjusted to your new schedule, you’ll be glad of the change.

Of course, this means you’ll have to rearrange your sleep schedule. But since you’re able to accomplish all your work early anyway, that’s not really a problem, is it?

Know Yourself

• Your Space

Do you work better in a clean, orderly environment? Or is a little mess necessary for the genius to work? Whichever you are, be aware and take care of your office accordingly as you’re packing up and leaving. You don’t want to lose time cleaning the next day because you can’t get focused. You also know what your boss expects. If you’re used to dealing with organized chaos, make sure it’s organized enough to suit your boss and continuing your regular work schedule.

• Your Routine

If it’s not broken, don’t fix it, right? What works for you? Don’t go to the trouble of reinventing the wheel every morning. Keep your rhythm as you prepare for work and let that carry throughout the day. This helps to find your bearings right away, and promote an easier transition into your work day. Sometimes all it takes is one misstep for your concentration and productivity to be thrown off.

Do Work

I know, seems obvious. But really, if you work at the more difficult projects first, it will only be uphill from there. Procrastination is a malady that affects everyone in any job, but manage to push past the temptation and find the reward.

Writing is a hard task. Writing expends a good deal of mental energy, so naturally, it’s easy to put aside. If you have to do some writing for your job, consider putting that first on your to-do list.

Something to remember is that you have a schedule or a to-do list for a reason. Don’t allow yourself to get off track and waste precious time. You must have the discipline to be able to stick to what works and will bring the desired results in the end.

Getting the vast majority of your work done before lunch can be a reality if willing to put forth the effort. It’s only a fairy tale for those who are unwilling to do the work.

No matter how oblivious you may be or how positive your outlook on life, you can probably pinpoint some areas at your work that are frustrating. There is a difference, however, between minor frustrations and major, job-switching issues. To err is human, so you’ll never find a workplace free of issues. Instead, you need to be able to see things really aren’t that big of a deal.

Conflicting Methods

When you come into a business, your boss has been doing things there for probably a good deal of time. Because of this, he or she will more than likely have a certain way of doing things. As a new employee, you bring valuable ideas and insight. When beginning your job, you may notice that there are more efficient ways of doing things. By all means, bring this up to your boss in a respectful way. But if they choose not to take your advice, don’t stew over it. Continue doing your best in an efficient, effective way, but remember: you’re not the boss.

Also, a little tip. If your boss has been in the business for years, they may have even tried out your idea before and it didn’t work. Experience is a great teacher.

Conflicting Work Ethics

You may have been raised with a different work ethic than the person at the next desk next. Some, yes, are just plain lazy. If this becomes a problem for you doing your job to the best of your ability, there is a way to bring this to the attention of your supervisor in a considerate way or by talking to that individual directly. However, if that doesn’t fix the issue, don’t let it bring you down. You can’t change people. You can only do the best at your job, and hopefully, your example influences other people.

Conflicting Priorities

Your time can easily get sucked away by seemingly ‘urgent’ requests. These can come in the form of requests from coworkers. Everyone’s issue or request is urgent to them, but you need to be able to determine whether that’s something you should take on for them. Sure, helping a coworker out is nice, but if it makes your own work suffer, then there’s a problem.

Another ‘urgent’ can come in the form of emails. That *ding* from your phone has you trained to reach for your phone to pull up your email/Twitter/LinkedIn, etc. These can seem important and urgent, but they’re actually huge time wasters. Set aside a time to check your email and respond, and then it’s time to get work completed.

Whether it’s a problem with a set system in the company or with a person, some issues aren’t worth the your time and energy. Go ahead and address issues when they come about, but if not resolved, don’t worry about it. Some issues just come with the territory and need to be recognized as such.

It has arrived. Your eyes feel sandpapery as you struggle to keep them open. Your whole body feels weighted, but your computer screen continues to glare, reminding you that you’re not quite done yet.

It’s the dreaded 3 pm slump, and it hits hard several times a week, at the very least.  It’s that vulnerable time of day when you only have a few hours of work left, and yet you’re not sure you’re going to make it without a quick desktop cat-nap.

If you’re tired (ha!) of barely keeping your eyelids at half-mast, here are some ideas to help you out—short of implementing mandatory naptime at your work, of course.

• Get Up

The benefits of movement cannot be overstated in this case. Getting up and moving around can be one of the best ways to wake yourself up. Now, this doesn’t allow you to wander the office for the next 2 hours. You’ve got to get back to work eventually. Taking five minutes to get up, stretch, walk to the water cooler or to a coworker’s desk can have great benefits.

If your job involves having to go out of the office during the day or running, schedule any outings for this time of day. You’ll be up, moving, and active, and you won’t even have to consciously think of this step.

This one has double benefits, as it helps your body wake up and it also relieves the strain on your eyes –  if your job involves spending a good amount of time looking at a computer screen.

• Interact

Make sure you’re not interrupting or keep them from their work, but consider talking to a friend in the office. Rather than sending that work-related email, go and talk to the recipient directly. Talking, smiling and laughing with others will go a long way towards helping you conquer the drowsiness.

• Snack

Not all snacks are equally good for you. A candy bar has a quick energy surge, but an even quicker drop. Opt instead for fruit or veggies, nuts or dark chocolate. Bring something that has a long-lasting effect that you can also enjoy.

Don’t forget water either. Most of us don’t drink nearly as much water as we should, but staying properly hydrated can go a long way toward helping you to stay awake and alert throughout the day.

• Plan Ahead

Lasting throughout the day without hitting a slump starts with getting a good night’s rest the night before. You know your limits, and you know the consequences of pushing those. Save yourself a lot of effort and headache and stick to a bedtime that’s suitable to your body’s needs.

Also, consider what you’re eating throughout the day. Experts say that breakfast is the most important meal of the day for a reason. Find what you like, but also consider the long-lasting health benefits of those foods. Yogurt and whole-grain cereal are just a couple of the many options at your disposal. Skip the Frosted Flakes, and go for a healthier alternative. Your body will thank you. Same goes for lunch. Getting the right nutrients at lunch is still important, though not as much emphasis is put on this meal. Protein is a go for lunch, while you may want to cut back a bit on the carbs.

Just getting through the day can be a chore when drowsiness hits you like a truck. Don’t let yourself be beaten by it! Plan ahead, interact, do a few cartwheels (it will certainly help your coworkers wake up), there are plenty of options to pull you out of the slump.

Every single person wants to be great at what they do, exceptional even. However, when it comes down to it, few actually want to put forth the effort to see that transformation. Those who are willing to live intentionally and take action in their lives will see the rewards of their efforts. Here are seven characteristics or qualities of those who are truly exceptional.

1. Focus Forward.

No good will come from keeping your eyes trained backward. This is true in both your work life and your personal life. Sure, the exceptional are willing to learn from their past mistakes. But they don’t let those past errors dominate their thoughts. Rather, they learn the lessons and promptly apply those to their lives now and in the future. Like an athlete running a marathon, they don’t let what’s behind keep their focus. They’re fixed on the prize.

2. Guard Their Words.

The unfortunate truth is, it can be hard to resist wanting to be ‘in the know.’ However, this is one of the quickest ways to lose credibility and the respect of others. Those who wish to be successful at work must also work on their interpersonal relationships. The gossip may be the person who has the most following, but they are also the least trustworthy.

When the gossip itch starts, rather than scratch it, consider if you would say that to the person the information is about. Suddenly, it’s not such an appealing idea. Resist the urge to lower yourself to this level, choose instead to walk away, you’ll be glad you did.

3. Stick to Priorities.

Those who are successful in their workplaces don’t allow themselves to be swayed by other people’s unreasonable or unnecessary requests. They understand what is most important to achieve, and what they enjoy doing. If it’s a matter of your boss needing you to do your job, that’s one thing. But being a ‘yes man’ to everyone else’s demands will quickly cause burnout and you’ll find yourself falling behind on what you really needed and wanted to accomplish.

4. Practice Active Listening.

There are so many areas where this applies, but a big area is in conversing with co-workers. The successful person won’t interrupt others because they’re choosing to actively listen instead. Interrupting often happens because you’re not engaging in active listening, but instead, you’re considering your response to what they just said. What you want to say may be very important or pertinent to the conversation, but interrupting shows a lack of respect for the person you’re speaking with and is a sure way to shut down that conversation you were trying to have.

5. Never Hold a Grudge.

Sure, you might not trust that person who lied to you and ended up stealing an opportunity from you, but that doesn’t mean they’re public enemy #1. Holding a grudge and maintaining bitterness towards someone wastes valuable time and energy, and affects you more than it does them. Those who are truly exceptional? They don’t allow grudges to take root.

6. Live Genuinely.

Those who are successful—truly successful—are those who are themselves. They don’t mold themselves into who everyone wants them to be. The exceptional person is valuable and has something to bring to the table because of who they are, as a unique individual. Bring who you are, your unique perspective and way of doing things, into your job and your boss will thank you.

7. Keep Moving Forward.

These people aren’t found vacillating over a decision for long periods of time. They aren’t seen sitting on the sofa, waiting for a response to the resume they sent in. They’re always taking a step forward, no matter how small, because they understand the power of movement. Not only will this look good to a future employer, they also understand that it creates an active mindset that rejects laziness. Even when they don’t know exactly what step needs to happen, they find a small way to move forward, maybe in a new direction. Whatever it is, they take that first step.

None of these seven qualities are unattainable or particularly remarkable. Anyone can implement them in their lives. But all seven require effort and work, which is why so many choose not to expend the energy and those who do stand out in a big way. Start adding these qualities into your life and live exceptionally.

It is the one thing at work that you think you’re succeeding at the most. Turns out, you could be underutilizing this time more than any other point of your day. What is it? Lunch.

Lunch isn’t the most important meal of the day. It can be inconvenient because it’s smack-dab in the middle of your workday and workload. But it is a critical aspect of your day-to-day life.

You are not alone in your low-view of the noon meal. Research has found that a huge percentage of Americans don’t take a lunch break or simply snack at their desk.

No matter how many good reasons you have to skip out on this break, or squeeze in your sandwich while replying to a work-related email at your computer, the experts have spoken. It’s healthier physically, mentally and emotionally to take a break.

Let’s talk about lunch.

It’s Not Just About Nutrition

The energy you get from the simple act of eating goes beyond what you’re putting into your body. Standing and moving to a new location gets your blood flowing and helps to naturally energize your body. The intake of nutrients combined with the extra movement also helps you to think more clearly and positively.

When you take advantage of this built-in break, your body will feel healthier, your mind will be clearer and you will be able to function at your job better.

Cheating Doesn’t Count

Thought you could get around this, didn’t you? Well, eating at your desk isn’t going to cut it, not even if you shift around on your seat to “get the blood flowing”. When conscious of what you’re eating, it signals the brain that you’re full.

When your focus is on your work, enjoyment of your food and the contentment of being full will be lost to you. Which may lead to buying or bringing along snacks to work that are high in sugars and low in health benefits. Eventually, this snacking will lead to unhealthy weight gain.

So, What Can You Do?

Take advantage of your lunch break and let others know what you intend to do. The workplace culture tends towards not taking a break. If this is an issue with your supervisors, talk about getting the break you need and of the productivity benefits for them.

Schedule your lunch break into your daily to-do list. Set an alarm and do take advantage of this built-in productivity booster. Both you and your employer will be glad you did.