Optimise Your Workspace for Peak Productivity

High-performing individuals, including executives and entrepreneurs, are constantly engaged, often working long hours. According to a Harvard study, executives work an average of 9.7 hours a day, comprising 40% of their waking hours. For those aiming for optimal sleep of 7 hours, this increases work time to nearly 60% of waking hours. Therefore, it becomes crucial to maximize productivity and energy during these working hours. Research indicates that optimizing your workspace can boost productivity by up to 25%.

To achieve workspace optimization, you want to consider three key factors: LIGHT, VISION, and POSTURE.

Light:

1. - A brightly lit environment enhances productivity throughout the day.
2. - Maximize overhead light during the first 0-9 hours to stimulate neurotransmitters like dopamine and cortisol.
3. - Use a ring light to increase alertness.
4. - Place your desk near a window to benefit from natural light, especially during the first 7-8 hours.
5. - Dim the environment around 9-16 hours after waking to prepare for sleep.

Posture:

• - Prolonged sitting is detrimental to your health, impacting sleep and causing neck/shoulder pain. Avoid rounding your shoulders forward.
• - Alternating between sitting and standing is ideal. If no standing desk is available, use boxes or books.
• - Aim for a balance of 3-4 hours sitting and 3-4 hours standing during a working day.

Vision:

• - Screen placement affects alertness and focus. Elevate your screen to activate neurons related to alertness.
• - Ensure your screen is at or above nose level for optimal focus.
• - In between working sessions, look in the distance for at least 5 minutes to combat the negative effects of nearsightedness (myopia)

Focus & Breaks:

• - Allow about 6 minutes to settle into work and focus.
• - Take breaks every 45 minutes to walk or relax your eyes for 5 minutes to avoid fatigue (ideally looking into the distance)
• - Using the Pomodoro app can be a very effective way to increase your productivity. It is a timer than splits your working day into blocks of 25 minutes with a 5 minute break in between, followed by a longer break of 15-30minutes every few hours.

In the pursuit of health and performance optimization, these adjustments can significantly enhance not just your productivity, but also your wellbeing. If you're interested in elevating your health and performance in 2024, DM the word 'Performance' for more information.

Most high performers book in a free diagnostic call to assess their current health and performance level and receive feedback on how they can optimise these areas even further.

Select your slot here: https://calendly.com/executivehealthcoaching/diagnostic