It’s easy to feel like you’re starting to drag at work. People often turn to excessive amounts of caffeine or sugar to get them through the day. Despite the quick increase in energy, this ultimately results in a caffeine or sugar crash a few hours later. Even just powering through the fatigue can have its drawbacks. Here are 5 tips on how to beat fatigue at work.
- Start your day on a good foundation: Sleep
A good night’s rest can go a long way. Getting the right amount of sleep is key, but it is also important to get quality sleep. Avoid as many distractions as possible by turning off the television, music, cell phones and tablets. If you still have light pollution in your bedroom, try using a sleep mask. You will feel ready for a productive day after a long quality rest!
- Don’t skip meals!
This one is tough because it is easy to forget to eat when you’re busy. Unfortunately, this will lead to a huge drain in energy. Even a small breakfast, like cereal or yogurt, will make a difference. If your job allows it, keep a health snack at your desk. A handful of pretzels or almonds will provide a quick recharge. Most importantly, never skip lunch.
- Find a reason to get away from your desk
Moving around will provide an energy boost because it increases blood circulation. Maybe you have something to file or copies to make. If you can’t get away from your work station, try standing for a few minutes instead of sitting. You can also try small stretches at your desk. Wiggle your toes, move your ankles around, move your shoulders and neck around. It’s simple enough that you can do it while getting your work done.
- Look away from the computer
Constantly staring at a computer screen will cause significant eye strain and fatigue. Every 20 minutes, look away from your computer at a distant object (20 feet away) for 20 seconds. This is known as the 20-20-20 rule.
- Remember that there is a world outside of work
It may feel counterproductive to walk away from your work, but powering through it is exhausting. Try to go outside for lunch or even a 10 minute break. At the very least, walk past a window and sit somewhere else for a few minutes. A change of scenery can go a long way in helping to unwind and relax. While you’re out there, forget about everything that’s happening at your desk. You will feel recharged and more productive when you return to your desk.