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OPTIMIZE YOUR PHYSICAL SCORE

Optimize Your Physical Score With Office Hero Daily Planner

Sleep

Research shows that after several nights of losing sleep—even a loss of just 1–2 hours per night—your ability to function suffers as if you haven’t slept at all for a day or two.

Getting enough quality sleep at the right times helps you function well throughout the day. Try getting 6-9 hours of sleep every night by doing this:

AT NIGHT

  • Go to bed at the same time every day and wake up at the same time every day, even on weekends
  • Switch off TV, computer and mobile phone screens at least 30 minutes before going to bed
  • Meditate and do breathing exercises before slee
  • Sleep in a cool room (keep the temperature between 60 and 67 degrees Fahrenheit)

IN THE MORNING

  • Stop hitting the snooze button! Get up with the first alarm.
  • Take a glass of cold water to wake up your body from sleep
  • Strech slowly while still in bed to wake up your musclesDo a light exercise and jump in a cool shower to get rid of sleepiness in the morning

If you wish to understand more on how to sleep better, grab a free PDF here.

Nutrition

Digestion is one of the highest energy-requiring processes in the body, so paying close attention to your diet and overall nutrition choices when trying to plan your most productive times of the day is extremely important. If your body lacks any macro-nutrients or micro-nutrients , it shows signs of fatigue, difficulty to focus and execute tasks, inability to think rationally.

A healthy diet will not only help you control your weight and lower your cholesterol, but it can also improve your concentration, alertness, problemsolving skills, and productivity. General rules for good nutrition are:

  • Eat at least 3 meals a day. Snack in-between if you’re hungry.
  • Drink a glass of water 20-30 minutes before eating a meal this will curb your hunger and make you less likely to overeat.
  • Try to eat a 30% protein, 40% carbs and 30% good fats during lunch. This ratio keeps your insulin stable and with no sugar peaks, so  you will feel less sleepy after eating.
  • Control the size of your portion to avoid overeating. Put less on the plate than you think you want.
  • Eat slowly – it takes 15-20 minutes for our bodies to realize they’re actually full
  • To make your body digest food faster, you should eat more fibre (complex carbs)

MACRO-NUTRIENTS & MICRO-NUTRIENTS

Macro-nutrients are the energy-giving components of our foods and help our bodies to function properly.

Micro-nutrients, on the other hand, are the essential vitamins, minerals, antioxidants and phytochemicals within these macro-nutrients.

If you wish to understand which types of macro-nutrients are good for you and can help you overcome drowsiness and fatigue,  grab a free PDF here.

Hydration

How often do you make it to the recommended amount of half a gallon per day?

How often do you swap your cup of joe for a 8 oz glass of water when at work?

Dehydration is a no-joke enemy to your office productivity, as being just 3-4% dehydrated can lower your work performance by approximately 25-50%, this study reports.

And it’s very likely you’ve been down the rabbit hole yourself, desperately trying to fix your unproductive state with a cup of coffee that dehydrates you even more, and then it goes downhill from there. The less you drink water, the more you lose the mental ability to focus at your work, while your physical performance drops just as well.

You will find this article on how to trick yourself into drinking more water:

7 Super Smart and Easy Ways to Stay Hydrated at Work

Oxygen Levels

Have you paid close attention to the air quality in your workplace?

We can bet on you not being outdoors for most of the day, so it is crucial to understand that getting enough oxygen is extremely important for your productivity.

You will find these articles on understanding and improving the air quality useful:

How Microclimate Affects Your Productivity

Top 9 Best Air-Purifying Plants For Office That Are Surprisingly Low Effort + Care Guide

Physical Activity Levels

Have you found your favorite way to gain your daily dose of activity after sitting at work for long hours?

If not, more on fitness is coming soon, but for now you will find this article useful:

Neuroscience research suggests that regular exercise positively affects w
ork efficiency

OPTIMIZE YOUR ENERGY SCORE

Coffee and Other Substances

Although indulging on a cup of coffee or even having an energy drink here and there doesn’t seem like a sin, overall it can become an addictive cycle of trying to boost energy levels, then encountering a “caffeine crash” and a need for another dose.

Here are the basic guidelines for productive coffee drinking:

  • Don’t take your coffee first thing in the morning. Opt for a cool shower or a quick workout instead to wake your body and mind up.
  • Take your first cup between 10 a.m. and noon.
  • Take a glass of water with each cup of coffee to avoid bad-side effects and the crash after the caffeine stops working. Follow The 8×8 Rule to stay hydrated every day.
  • Take your coffee black. Cut back on additives commercial coffee makers advertise so promptly, to avoid a sugar-crash on top of caffeine crash. You can even opt for naturally caffeinated teas with honey (such as green tea or matcha) instead. These are full of antioxidants, which can help to slow and regulate the caffeine crash.

You’ll find this full article helpful:

How To Drink Coffee For Increased Productivity

Previous Nights’ Sleep Quality

Sleep deprivation is a major contributor to you feeling physically exhausted after a long day. It occurs when you don’t have a good night’s sleep. This is the main cause for your digestion to slow down and your overall well-being affecting your ability to focus. The better and more consistent your sleep patterns, the more you will be able to focus during the whole workday and feel energetic even after working hours.

You’ll find all tips and tricks on sleeping better here.

Energy Consistency Throughout the Day

Somehow most of us forget that for the energy to be consistent throughout the day, we need to look into many various aspects of our daily habits.

  • Always remember to take enough breaks at work so your brain can recover. Not to forget that vacations and time off-work is crucial for you to be productive at work.
  • Follow and write down how your body reacts to different foods and beverages, and act accordingly.
  • Try and establish a sleep routine.
  • Surround yourself with people that provide you with that feeling of “Energy boost”, not the ones that make you feel miserable and tired.
  • If you never seem to have enough energy, no matter what you do, it’s always a good idea to talk to your GP, the reason could be as simple as vitamin D deficiency.
  • Ensure that you get enough of physical activity during the week.
  • Try and pay more attention to your feelings and how they affect your physical energy levels. By practicing mindfulness and becoming more aware of yourself and your surroundings, you will be more attentive to what you do to boost your energy.

You will find these articles useful:

​Mindfulness: Your Opportunity To Beat Stress And Burnout

How To Recharge Your Mind For Increased Productivity

Optimize Your Energy Score

OPTIMIZE YOUR PRODUCTIVITY SCORE

Optimize Your Satisfaction Score With Office Hero Daily Planner

Your Daily Schedule

Use the classic section to fill in the things you must do (e.g. go to the sales meeting, any doctor’s appointments etc), then fill in the rest, less time-pressing matters.

  • The secret is to not overcrowd your schedule, just keep it simple and easy to overlook at a glance.
  • For some, it helps to add some sort of legend by color-coding appointments that are official vs out-of-work activities. Stickers are useful, too.
  • Don’t forget that the schedule will only work for you if you always leave time for commuting, rest and emergencies.
  • Forget multitasking – it has been proven to kill your productivity!

You will find this article on how to stop wasting time useful:

7 Critical Mistakes That Cause You To Lose Time Every Day ( and How To Fix Them)

5 Habits to Add to Your After-Work Routine to Boost Productivity

Choosing & Executing your MIT

Look ar your MIT as really the only thing that, if completed, will bring the most significant results. That’s why in this planner you’re advised to only pick one each day, and then beak it down into smaller and more easily manageable tasks/ steps.

Try to find the pattern between those times when you didn’t manage to execute on your MIT. Most often you will find that you got distracted by some other tasks, or you simply chose too big of a task to begin with. Some things are not manageable in one day, and that’s ok. So rule number one with MIT is to choose something that is realistic.

Not all tasks are created equal – some are more important tan others, some are more urgent than others. That’s why it’s crucial to learn to distinguish what should be done first, and what is the difference between urgent and important. The best way to choose your MIT is by using Eisenhower Decision Matrix, commonly called “The Important and Urgent Matrix”.

You will find these articles on choosing and executing the right tasks useful:

The Eisenhower Matrix: Time and Task Managent Made Simple

7 Most Common To-Do List Mistakes and How To Fix Them

Daily Habits

The Daily Habit that you check off in the Monthly View of the planner can seem intimidating at first, but all you need is a little motivation from within. That’s why these are crucial steps to follow:

  • Always be very specific with the tasks you chose as your daily habits. For example, if you wish to boost your fitness level, then writing down “Be more active”is not going to work. Instead, try writing down “Do 10 push-ups every day at 6 pm”. This way you create a very specific ritual rather than relying on your “willpower”, which can sometimes fail us miserably.
  • Before starting your journey with the new habit, write down the Main Change. This is important, because this way you create a goal for yourself of why exactly you should execute on this habit every day.
  • The gamification of this process is super-important. One way to do it is to write down the “Reward Upon Completion” at the bottom of each Monthly Page. This will give you a “carrot”to aim for, something that will be a significant reward only to you. Let’s say we stick with the “Do 10 push-ups every day at 6 pm” plan. You might choose to reward yourself with a n
    ew piece of clothing that will enhance your new physique. Or you might choose to reward yourself with a gym membership you couldn’t force yourself to get because you didn’tt know where to start. The beauty of Daily Habits is in your own personal view of what you will gain by creating it.

You will find this article on this habit building technique useful:

Don’t Break The Chain: Explained

Being Productive vs “Busy”

If you realise that somehow you keep being “busy” rather than productive, and your MIT or schedule are going through lots of changes throughout the day, you might need to consider looking into these tips:

  • Try using Pomodoro Technique. It is basically working in short sprints of highly focused work for 25 minutes and taking a short 5 minute break afterwards. This way you don’t overcrowd your brain and give it enough time to recover and be ready for another burst of highly productive work session.
  • Look out for those time thieves, such as distractions from colleagues. These can kill your productivity pretty fast, as only one short interruption can cost you up to 25 minutes of trying to regain focus. Consider looking into availability indicators that can show your colleagues if you’re busy or available.
  • To avoid internal distractions, create “thinking time” during the day, and , if thoughts arise during any other time during the day, talk yourself into thinking about it when the “thinking time” comes, not now. You’d be surprised how much more you can get done once you learn to master your thoughts and make them come back to you in the designated time. For most people this “thinking time” is best to be set in the evening after work, so you could reflect on the day gone by and clear your mind in preparation for the next day.

You will find these articles on being productive useful:

Pomodoro Technique – a Time Management Life Hack

Ultimate List of 11 Best Free Pomodoro Time Tracking Apps to Benefit Your Productivity

7 Critical Mistakes That Cause You To Lose Time Every Day ( and How To Fix Them)

OPTIMIZE YOUR SATISFACTION SCORE

Gratitude

Gratitude is one of the most powerful tools that can change your perspective towards a more positive one. This, in turn, creates a higher satisfation level.

As with any other habit, positive thinking can only be achieved through consistent daily effort. With that being said, it does not have to be difficult or time – consuming.

Here are the tips to practice gratitude daily by finding it in everything and anything:

  • Think of one thing you are looking forward to immediately after waking up. This will boost your chances of looking for positives throughout the day.
  • When commuting to work, try and look around you more and appreciate one situation or even a stranger that the world (which includes you) could be grateful for.
  • Whenever you encounter a “repetitive” action that you’re used to doing every day, such as brushing your teeth or colleagues saying hi to you in the morning, try and appreciate that moment by “capturing” it in your mind and feeling thankful that you have the opportunities that others might not have, such as having the toothpaste, or even having a job.
  • After a long day, there must be at least one thing/ encounter/ person/ animal/ natural occurrence you can recall being a unique one. Write that one thing down in the “Gratitude” section of the Daily View.

If you follow these tips, it is guaranteed you will soon start looking for positives in life more consistently and in no time you will be one of the most grateful people you know!

Inner Peace

Most of the time you put too much pressure on yourself and end up never being able to find your “inner peace”. That’s why it’s extremely important to give yourself some slack, take a break and create a safe zone for yourself to be with yourself. This could be achieved through meditation, breathing excercises or daily walks around the park.

These are the ways you can achieve a more satisfied outlook on your achievements and “mistakes” that may turn out to be your greatest success stories later on:

  • Don’t be afraid to fail. If the world’s greatest people had been afraid of failing, they would have never tried to achieve something that was worth it in the end.
  • Don’t be afraid to succeed. It is quite a paradox that most of us are afraid of success, as we think we have never seen it before and will not know how to deal with it. It becomes even worse if you are afraid of success because you feel like you don’t deserve it. Which leads us to the next point-
  • Know that you deserve all of the success and all of the mistakes. Anything you achieve you deserve thanks to your effort, and anything you consider a mistake you need in order to learn and become better. It’s just the way life goes, and it’s about time you accept it.
  • You do you! Don’t count on other people’s actions and opinions. You are unique.
  • Find what activities or lack of activities bring you inner peace and then schedule out times to do specifically  that weekly or even daily. You’ll be surprised on how much more relaxed you can become by doing what makes you happy.

You will find this list of motivational quotes to be useful:

143 Motivational Quotes For Work to Boost Your Motivation and Inspire Success

Anxiety and Stress Control

We all have times when we must work under pressure. It is during these times that you don’t really know how to cope, and may let it snowball into your evening and maybe even the next day.

To avoid this snowball effect of stress piling up all the time, try and follow these tips:

  • Find something that calms you down. Sounds too simple to be true? It may take some time to find what works specifically for you, but you’ ll be looking forward to stressful situations later on just to deal with them in your unique way!
  • For some, chamomile tea does the job of relieving stress and anxiety.
  • For others, breathing exercises are more appropriate.
  • For some, a 15 minute session of meditation is the only way to survive the pressures of stress.
  • Revisiting your morning routine (or creating one) is always a good idea. The way we start the morning usually sets the tone for the rest of the day. If you wake up late and stressed out, chances are you will feel stressed and anxious throughout the whole day.
  • If none of the above seem to work, maybe it’s time to talk to your GP about your feelings and stress-resilience. Feel free to talk to your friends, colleagues or doctor about this.

You will find these articles on creating and maintaining a more calm lifestyle useful:

How To Recharge Your Mind For Increased Productivity

Mindfulness: Your Opportunity To Beat Stress And Burnout

9 Step Strategy How to Maintain a Healthy Work-Life Balance for Employees

Your Environment

Your satisfaction with the work you do or, in fact, with anything you do or don’t do, is directly connected to your environment and how well you have prepared to be in that environment.

Of course, there are things that are out of your control, but there are some things that can give you a tremendous boost of confidence and satisfaction.

Try these tips:

  • Ensure that you’re physically comfortable at all times. What this means is taking care that you are within your comfortable temperature, which could be ensured by wearing the appropriate clothing for the season or as simple as having the A/C in the office set to your preference.
  • Ergonomic desk and chair are a must if you sit at your office desk for most of the day.
  • Ergonomic insoles for your shoes are crucial, if you have a more active or standing position for most of the day.
  • Organizing your office desk to your needs is one of the main things that can drastically change your performance.
  • Make sure you are surrounded by people and challenges that create positive energy and help you achieve your goals rather than creating more obstacles for you.

You will find these articles on your environment useful:

Top 9 Best Air-Purifying Plants For Office That Are Surprisingly Low Effort + Care Guide

9 Science-Backed Ways How to Organize Your Office Desk to Boost Productivity

How Microclimate Affects Your Productivity

Optimize Satisfaction Score with Office Hero Daily Planner

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