Have you ever found yourself sitting in front of the computer at work, feeling spaced out or unable to concentrate? It might be related to what you did the night before. Experts say that activities or behaviors engaged in after work can affect your performance the next day at work, including causing distractions.
According to a report by the Huffington Post, there are seven evening habits that can hinder your focus and productivity at work, which are worth paying attention to:
If you don’t meet your basic self-care needs, such as getting enough sleep and maintaining a balanced diet, your work efficiency or your own health will suffer.
Alice Boyes, a former clinical psychologist in the United States and author of “Stress-Free Productivity,” explains that many essential bodily processes, such as physical recovery and cell growth, occur during sleep. Without adequate sleep, our bodies cannot perform the necessary repair work required each day.
Additionally, consuming nutritious foods that provide sufficient energy, protein, and other essential nutrients is important for staying focused and productive at work.
Mindy Godding, the president of the National Association of Productivity & Organizing Professionals in the United States, points out that for many people, scrolling through social media or connecting with friends and family after work is a natural tendency, but this can lead to productivity issues.
This is because people tend to spend a significant amount of time on social media rather than just a few minutes. While browsing social media may seem relaxing, it actually adds burden to the brain as it processes the vast amount of information seen.
Therefore, in terms of social media usage, people are not adequately preparing themselves for work the next day.
Deb Lee, a digital productivity coach in Washington, D.C., suggests that establishing different routines is necessary to prepare for success, including maintaining regular bedtimes, quitting times, and waking times.
A consistent daily routine depends on individual lifestyles, family needs, and personalities. It helps in facing and completing each day in a more efficient manner.
Lee emphasizes the importance of a regular quitting time to signal to the body that work is ending. Otherwise, work might feel never-ending.
Boyes suggests that to enhance work efficiency, we need time for our minds to shift focus onto work, allowing us to connect different ideas.
She explains, “Often, it’s only when our attention turns to work that we can most valuably use our precious focus time. Much productivity comes from… not focusing, so you have to allow for these times to happen.”
This may explain why some people come up with their best ideas while showering or taking a walk. Boyes suggests considering thinking about work while doing unrelated tasks like doing dishes, biking, or being engaged in other activities to potentially generate great ideas.
When people ruminate on something, they may feel like they are seeking solutions, but it often leads to unhelpful or even negative thoughts.
To prevent overthinking, it’s essential to first recognize when it’s happening and track the assumptions being made. For example, if you get upset due to poor interactions, remind yourself that not every interaction has to go smoothly.
Engage in activities that temporarily distract your mind, like folding clothes or making a shopping list. Then, when you are ready, consider the next steps needed to overcome the issue.
Godding points out that a cluttered workspace, like a messy desk, can be distracting, as the brain processes and absorbs visual information. The more visual clutter in the workspace, the more time the brain spends trying to process and absorb that information.
She likens visual clutter to noise. It’s similar to the notification sounds on phones or computers, eliciting a similar brain response.
When you are mentally or physically fatigued, your ability to concentrate indeed diminishes.
Lee highlights the importance of allowing time and opportunities for your body to recover rather than burning the candle at both ends. You shouldn’t expect yourself to always maintain high efficiency. Instead, allow yourself to get necessary sleep, exercise, and spend time with friends and family.