Set the tone right for a fresh workweek ahead. Draft a task list, disconnect from social media, and engage in meditation – here’s your guide to unwinding post-work, concluding your day efficiently, and securing sound sleep.
Stick to Your Work Schedule
Dwelling on job-related matters can strain you, causing sleeplessness and subsequent tension. The secret to efficiency is wrapping up your job punctually and indulging in worthwhile relaxation.
Jana Frank, an artist who penned “The Muse and the Beast” about time management, faced a cancer diagnosis in 2003. Post this, she had to reconstruct her life entirely. She realized she had often forsaken relaxation for her career.
“I felt like a prey, always on edge. Even during relaxation periods, I was wound up. This constant tension largely contributed to my health’s decline.”
Clocking in over eight hours daily makes one lose focus. Such individuals are prone to mistakes and impulsive decisions. Furthermore, an endless chase of efficiency coupled with insufficient rest can lead to professional fatigue. Even a cherished job starts feeling like an ordeal.
Compile a task list for the upcoming day. Dedicate the last 15 minutes of your day to chart out the next day’s tasks. Organizing in this manner declutters the mind.
Detach from Work Completely. Steer clear of work-related chats, avoid work emails, and set your phone to do-not-disturb mode.
Consistently Applaud Yourself
One potent antidote to professional burnout is self-appreciation, especially when you feel stuck in a constant work loop with no tangible outcomes. A study from the University of Wisconsin-Madison revealed that self-recognition positively impacts productivity more than accolades from colleagues. Cultivate the habit of applauding your endeavors.
Document daily achievements. Summing up the day’s outcomes elevates mood and self-worth. Celebrate even minor wins, such as cleaning your coffee cup or making time for laundry.
Master the Art of Relaxation
Clocking out timely is just one aspect. Mastering genuine relaxation is paramount for both mental and physical well-being.
Limit smartphone usage. Opting for a TV show or endless social media scrolling isn’t the wisest choice for relaxation. Shawn Stevenson, in his book “Healthy Sleep”, highlights the hazards of the blue light from devices. This light escalates the secretion of “awake” hormones, unsettling the natural sleep cycle. Spending two hours staring at a screen can suppress melatonin secretion, which aids sleep. Hence, it’s advisable to limit device use and perhaps dive into a book (physical or digital) a few hours before sleep.
Stay Active. Gentle evening workouts like yoga or stretching, a warm soak, or a brief walk can elevate sleep quality.
Practice Meditation. This technique eases the mind, keeps you grounded, and diminishes stress. It’s also an effective insomnia remedy.
Craft a Serene Sleep Sanctuary. Sound sleep is pivotal for a fruitful day, enhancing vitality and cognitive function. Aspects like room ambience, light, and air circulation matter.
Treat your bedroom as sacred. Shawn Stevenson advises this. Keep the bedroom exclusive for sleep and relaxation – no professional tasks. If your relaxation and workspace overlap, avoid working where you rest. Your room should emulate a cavern.
Do the things you enjoy. If you like gambling, for example, visit the best online casino Canada platform and discover thousands of poker, roulette, slots and blackjack games.
Stevenson’s Tips Include
Maintain room temperature below 20°C. Regularly aerate. Incorporate at least one houseplant. Dim the lights and use blackout curtains. Opt for comfy attire. Go for baggy tees, shorts, or pajamas that don’t constrict. Or skip them entirely.
Adhere to a Sleep Schedule. For optimal rest and rejuvenation, Stevenson recommends sleeping between 9:00 pm and 11:00 pm. This period, especially between 10 pm and 2 am, is crucial for recovery.
In a Nutshell Avoid overwork. Regularly pat yourself on the back. Reduce social media interaction. Prioritize reading, walking, and meditation. Prioritize sleep. Consider the environment, attire, and duration.