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When working 40+ hours a week, it can be difficult to stay focused and productive throughout the day. Here are 8 tips to help you stay on track throughout your work week.

1. Get Sleep

Studies show that not getting enough sleep at night can greatly affect your memory and focus. When we are in a deep level of sleep, our brains are working to move short-term memories into long-term memories, clearing our heads for the next day. When we aren’t able to reach a sufficient amount of deep sleep, our productivity often suffers. It’s very easy to let the night get away from us by watching TV or sitting on our phones, but making a conscious effort to unplug and go to sleep on a set schedule can make all the difference in your work day.

2. Make a Morning Routine

In an article published by Well + Good, neurologist W. Chris Winter, MD, states that good sleep generally occurs when our behaviors are in sync with our circadian rhythm, or the 24-hour body clock that causes us to feel sleepy at night and alert during the day. And various elements of a morning routine, like light, temperature, food, schedule, and social engagement, can directly impact and assist in regulating that rhythm.

“Practices involving these cues tell our bodies to feel awake and orient us as to where we are within that 24-hour cycle, which, over time, can help with falling asleep at night,” he says.

If you need an extra push to get up in the morning, apps like “I Can’t Wake Up” and “Morning Routine” can help you solve math problems or scan a barcode from items in your house to shut the alarm off.

3. Take Breaks

According to BetterUp, breaks enhance your productivity, energy levels, and capacity to focus – not to mention your emotional health and well-being.

“Taking breaks throughout our workday is necessary since we can’t focus intently for eight hours straight. We must stretch, eat, and look at something other than our screens.”

4. Stop Multitasking

Only 2% of people actually multitask effectively.  According to verywellmind, multitasking negatively affects our productivity and brain health. Our brains are not nearly as adept at managing several tasks as we like to believe. Several studies indicate that multitasking can impair productivity.

Nowadays, we frequently fail to recognize that we are multitasking. We write an email, check Facebook, and talk to someone simultaneously without thinking twice. Organizing your day into specific tasks allows your brain to process each task, making it easier to finish.

You can also use the two-minute rule to avoid mundane chores when multitasking. Take two minutes to finish a task and take it from there. It takes more time and effort to do it later.

5. Get Moving

When it comes to productivity, exercise is key. Getting out and exercising regularly, even if it’s just for 30 minutes, can increase your productivity by up to 15%. Outside of exercise, just getting your body moving can help too. Getting a sit/stand desk will allow you to stand up and move at your desk, whether you have time to exercise during your day or not. Not only will it give you a boost of energy and focus, but it ‘s also is good for your health.

6. De-Clutter Your Workspace

Clutter is a productivity killer. To combat this, dedicate 30 minutes weekly to reorganizing and discarding unnecessary papers, bags, and sticky notes from your desk. Consider implementing a filing system in your desk or drawers to manage papers and other clutter-inducing items. Your desk should be focused on the current task rather than remnants from previous weeks.

Think about transitioning to a dual-monitor system to free up space on your computer desktop. Vari provides a dual monitor arm accessory that simplifies workstation organization. With double the monitors, you can enhance productivity significantly.

7. Standing Meetings

More often than not, meetings can end up sucking time out of the day. To help ensure your meetings stay on task and within the scheduled time, try holding standing meetings. Standing creates a sense of urgency that can cut meeting times by 25% and get everyone back to work faster.

8. Relax A Little

It’s common knowledge that spending time out of the office to relax and unplug is important for optimal performance when you return to the office. Plan a mini-vacation over the weekend to ensure you feel good at the office and beat burnout. 

You’ll be shocked at how much better you feel at work when you let yourself relax a little. Entrepreneur Magazine claims, “You get more done quicker when you step back and recharge the brain and body.” (Entrepreneur)