10 Tips to Boost Your Performance

Ordinary weekday. It is only the middle of the day, and you would already give everything to fall exhausted into your favorite soft bed and pass out until the next morning. Familiar, isn't it? It is not difficult to guess that this serious problem needs to be dealt with. There is still a large part of the day ahead, and you must be energetic, focused and efficient in order to achieve the best results. Today we will get acquainted with 10 ways to increase efficiency and maintain energy in the middle of the day at a high level.

10 ways to increase efficiency

Fluid intake

Start the day by drinking fluids and continue to do so throughout the workday. Wake up in the morning and drink a glass of cool water. The body after a long sleep can be dehydrated, causing you to feel extra tired after waking up. The same process happens for the rest of the day, so the goal should be to drink a glass of water every 2-3 hours.

More fiber and protein foods

Include more protein and fiber in your morning meal. Donuts and coffee for breakfast will bring energy levels down by noon, as these foods give you an energy boost in the morning thanks to the sugar they contain.

Research shows that eating a balanced breakfast will keep you productive throughout the day.

Coffee with milk

Instead of black coffee, drink coffee with milk. If you can't imagine a morning without coffee, then your best bet would be to drink coffee with milk. Caffeine will give you an energy boost, and milk will keep it going for a long time. Keep in mind that coffees with milk are not a substitute for a balanced breakfast.

Lunch

If you start to experience a breakdown in the morning, then have a snack an hour before lunch. Bring a handful of nuts, dried fruit, or a nutritious smoothie to work.

Full lunch

Research shows that omega 3 fats help keep the brain active. In addition, adding healthy fats to your food will give you a long-lasting feeling of satiety. Healthy fats are found in salmon, tuna, nuts, seeds, avocados, and olive oil.

Small portions

Instead of one big meal, try eating small meals every three hours or so. Unlike a hearty lunch, such a diet will not make you fall asleep and rest, and performance jumps will be minimal.

Physical activity

Use your lunch break and free time during the work day to warm up. Go for a walk, do yoga, do posture and joint exercises. Physical activity will increase the release of endorphins into the bloodstream, which will increase physical endurance.

Short daytime nap

If you have such an opportunity, you can take a nap, but no more than 60 minutes. Thanks to such a short sleep, you can replenish your mental and physical energy levels. After sleeping for more than an hour, you are likely to wake up inattentive and have trouble sleeping at night.

Meditation

Meditation is a simple and effective way to clear your mind and shift your attention from fatigue to relaxation and peace.

Workplace organization

Mass disorder drains your energy. Try to keep your living and working space clean and tidy.