How can System Development professionals maintain a healthy lifestyle during long work hours?

é importante manter-se livre de distra??es por programar horários específicos para atender mensagens de texto e outros acionamentos menos prioritários.

Having a regular schedule is really important to protect one’s own self being. No doubt in projects, timelines are always demanding, changes are a constant, etc. Working long hours does not means producing quality work. On the contrary, it might not meet the quality due to fatigue and burnout. Plan the work to be done with your manger. Leave some time for self reflect weekly to step back and think about what you do.

For those in System Development, keeping a healthy lifestyle during long work hours involves taking breaks to stretch and breathe, staying hydrated, eating balanced meals, and incorporating brief exercises. Creating an ergonomic workspace is crucial for physical comfort. Mindfulness practices help manage stress, while ensuring adequate sleep is vital for overall well-being. Setting clear boundaries for work hours prevents burnout and allows time for personal activities. These habits contribute to a healthier work-life balance and enhance both mental and physical health.

The premise is wrong. No one should work "long hours" in anything simply due to fatigue. This question is rubbish. We need to focus on working smart and be productive in regular hours instead of thinking that frenzied work is somehow more productive. It does produce a lot of garbage that needs cleaning up later.

Balanced Nutrition: Opt for balanced meals and snacks, including fruits, vegetables, lean proteins, and whole grains, to sustain energy levels.

When the brain works for extended periods, it experiences fatigue due to increased demand on neural resources. Prolonged cognitive tasks can deplete neurotransmitters, impacting concentration and efficiency. Incorporate brain-boosting foods like fatty fish, blueberries, and nuts. Omega-3-rich sources like walnut, flax, salmon (for sea food eaters) aid cognitive function. Dark leafy greens provide antioxidants for brain health. Consider avocados and eggs for choline, essential for memory. Include neurobics exercises like puzzles, crosswords, or trying tasks with non-dominant hand to stimulate brain activity. Maintaining a balanced diet & engaging in cognitive challenges contribute to optimal brain function during long working hours.

Our minds and bodies are inextricably connected. A healthy body lends to a healthier and more vibrant mind. Movement helps our brain exercise different neural pathways that can allow our career-oriented pathways a chance to rest a bit while the mind focuses on more autonomous system control. I like to combine movement with learning outside of my career to further expand my neural pathways. For example, I might listen to an audio book while at the gym or listen to podcasts while taking a walk. Afterall, our mind is simply an artifact of a physiological system, so we shouldn't underestimate the importance of providing a healthy environment for our entire physiology.

Regular Exercise: Incorporate regular physical activity into the routine, even if it's a brief workout or a short walk to counteract sedentary work.

Super importante mantenerse activo, ayuda a la concentración y mejora la memoria. Es importante empezar con unos pocos minutos de actividad física como caminata y luego ir aumentando el ritmo y la cantidad de tiempo del ejercicio

We can easily forget to nourish our brains, which means we have to give our minds a break. Set an appointment (even for five minutes) with yourself and do something different. Read a book, journal, go outside in your backyard, throw in some laundry…anything to put a pause in the day and reset the nervous system.

Connecting with others in the team is essential. As the saying goes “All work and no play makes, John a dull boy”. Mental health is now a top priority in most organisation. Play itself can also lead to learning as well as discovery of how you can tackle problems in another context. Seeking support from either peers or management is key too. Instead of just waiting and hoping things will some how go away or magically be completed. Of course, one also has to do their best before screaming for help. In short be proactive in seeking help but also be pro active in owning your work before seeking help.

Wait - You are in Software Development? Don't talk about a healthy lifestyle at all. ?? The only advice I can give is: - Plan your work and schedule your time. - Don't waste time on social media while working. Dedicated time for it separately. - Always put a water bottle in front of you. Keep hydrated - Have a good sleep ritual. Read books or do something where a screen is not required. - Take regular breaks and do something that you love to do.

Stop using your phone or computer for a half hour or an hour before trying to sleep. Early in my career, I could work on a computer up until 3AM and fall asleep relatively quickly. However, about a decade later, I found that I really needed enough time (for me it was at least 30 minutes) between when I stopped using a screen and when I tried to fall asleep.

Ask your boss what is a realistic schedule and how to arrive there. Ask about how to avoid ‘scope creep’ ( if you do’t have to become your user). How do you stand out ( go above and beyond your duties)?

All the advices mentioned here are great, but we need to address the root of all this, if you are working in a toxic environment, too much work, understaffed, unrealistic deadlines...etc, then LEAVE!!! if you can. If you can't leave, then yes, do those advices mentioned here, The most important in my opinion is having breaks, and trying to have less junk food. I have been in the field for long time, and never liked the stereotype that software people work long hours/less sleep/no weekends,... etc. it happens only because you agree to it.

True, I will not deny.. sometimes straight is required to make the plan work, smart work including define priorities and tool utilisation..