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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

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:

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:

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.

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.

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:

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:

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:

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:

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:

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:

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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