This blog post was written by Liadan Gunter, Life Coach at Nivati. You can see more of their content on the Nivati platform and on the Nivati blog. If you want to learn more about Nivati, click here.
Overwhelmed? Try These 3 Tips to Organize Your Workday
In today’s fast-paced world, it's easy to get caught up in the hustle and bustle of everyday life. With never-ending to-do lists and deadlines looming over our heads, it's important to take a step back and prioritize our mental health. Three of my favorite ways to do this is by organizing our workday, tidying up our workspace, and taking breaks throughout the day.
Organize Your Workday
One of the biggest struggles when it comes to managing stress is a lack of organization. When we don’t know what we have going on throughout the day, it can create a feeling of uncertainty which increases our feeling of stress. It’s much harder to execute things when we don’t have a plan or even know what we have going on.
One of the best things you can do for yourself and your mental health at work is to organize your workday. When you have a clear plan for what you need to accomplish each day, you are less likely to feel overwhelmed. I recommend at the start of every week blocking off some time in your calendar to actually organize your week ahead. Then block off a little time every morning to review your schedule, and make any necessary changes so that you can meet all of your goals.
To begin, you may want to create a to-do list. Line up everything you have on the docket for the week. Then, prioritize your tasks based on their urgency and importance. If you’re working on a long term project, for example, I suggest blocking out some time on your calendar where you work a little towards it everyday. Having a set schedule that somewhat repeats itself every day and/or week can help you build consistency.
When creating a schedule, try to insert working blocks according to your energy level. A lot of people reach peak concentration in the morning to early afternoon.This will depend on your biological chronotype, and the hours that you work. To find out your chronotype you can take this quiz.
If you have a consistent schedule of working blocks, it allows you to remain on top of your work. If you have a constantly changing schedule, it’s harder to stay disciplined because there’s more chaos. The best approach is to try to stay as consistent as possible. Even if the type of work you’re doing is different from day to day, working on something around the same time everyday will help you execute the work faster because you’re conditioned to work during that time of day.
Additionally, try not to overload your schedule. When working on long term projects, it’s tempting to leave it to the last minute. This creates a lot more work and stress for you leading up to the due date of project. I advise working backwards from your due date and breaking down the project into smaller bite size workloads. That way you can work towards it a little everyday, and shave off the stress of doing it at the last minute.
Another benefit to this approach is that if something comes up at the last minute, and you need to push off the work, missing a day here and there using this approach can allow you to keep making progress as a whole. This way your work isn’t determined by a simple day or two, but over the course many days and weeks, depending on how large the project is. It also allows you to prioritize unexpected tasks that may come up, and it doesn’t knock you out of all the work you’ve already been doing.
Take Breaks
An important aspect about organizing your schedule is to also schedule in breaks. Similarly to not overloading your schedule, scheduling in breaks allows you to be realistic with your time, and gives you some breathing room. Additionally, taking breaks can help you improve your focus and productivity. It also reduces stress and fatigue.
Consider setting a timer for every hour or so, and use that time to stretch, go for a quick walk, or simply take a few deep breaths. These short breaks can also help you re-energize and refocus on your tasks.
In addition to scheduling breaks, it's important to schedule time for tasks that are important to you outside of work. This could be exercise, spending time with loved ones, or pursuing a hobby. When you have a balance between work and personal life, you are more likely to feel fulfilled and less stressed overall.
Read more in this article on taking breaks at work.
Organize Your Work Space
A cluttered and disorganized work space can contribute to feelings of stress and anxiety. When your physical space is cluttered, it can be difficult to focus and be productive. In fact, studies show that having multiple visual stimuli present within your range of view results in those stimuli competing for neural representation. In other words, the more clutter around you, the more distracted you become because your brain has too many things to pay attention to.
Take some time to declutter your work area, and create an organized system for your papers and supplies. This could be as simple as creating labeled folders for important documents or investing in some desk organizers. It’s best to have a clean desk with fewer distractions, than have everything out in front of you. Try putting clutter into drawers out of your visual sight.
In addition to organizing your space, consider personalizing it with items that bring you joy or inspire you. This could be photos of loved ones, plants, or artwork. When your space feels welcoming and comfortable, it can positively impact your mood and mental health. Having reminders of your loved ones around you can help you feel more balanced when working. Additionally, the use of plants are shown to boost your mood.
Setting boundaries is important. If you’re able to work from home, it’s important to create a designated work area that is separate from your personal space. If the two overlap, you’ll have a harder time switching between work and leisure. Try to limit exposure to cues that you associate with relaxation, and insert cues to your work environment that remind you of work. This will help you work more productively and mentally separate work and personal life, and create a clear distinction between the two.
Enjoy Lunch Breaks
We’ve touched on the importance of taking breaks throughout your workday. Just as so, it’s equally crucial to take a proper lunch break. Instead of eating at your desk or continuing to work through your break, use this time to recharge and take care of yourself. I suggest eating your lunch away from your desk to allow you to shut off from work for a little while. This will help you to feel refreshed when you return to work.
Additionally, try to eat a healthy lunch. Remember food is fuel, and try to avoid snacking on processed foods, but eat a lunch rich in whole foods that truly nourish you. If you feel sluggish after lunch, you may try taking a moment to practice non-sleep-deep rest, which can consist of you practicing a form of meditation that allows you to get the benefits of deep restorative sleep without actually going to sleep. This can help you feel more energized as you go back to work for the rest of the afternoon. It’s also shown that a quick short nap or practicing a form of mediation is more beneficial than going for another cup of coffee, which may affect your quality of sleep later.
After or before eating, you may also consider going for a walk or practicing some light exercise during your lunch break. Exercise has been shown to boost your memory and thinking skills. Exercising on your lunch break may help you come back to working much more refreshed and energized. If you don’t have time for exercise at this time of day, consider spending your lunch break practicing mindfulness or meditation. These practices can help you relax and reset for the rest of your day so that when you’re done with work, you’re done with it and ready to switch gears.
Your lunch break is also a great time to connect with colleagues or friends. Consider scheduling lunch with a coworker or meeting up with a friend for a quick lunch break. Social connections can positively impact mental health and provide a much-needed break from work-related stress, and it gives you some time to invest in your social network. Of course, it’s likely not possible to do all of these things everyday during your lunch break, but as long you engage in these types of activities regularly you will see many added benefits.
In conclusion, organizing your workday, tidying your work space, and taking breaks to enjoy your lunch can have a positive impact on your mental health. By prioritizing these three aspects, you can reduce stress and anxiety, improve focus and productivity, and create a better work-life balance. Remember to be kind to yourself and take breaks when needed. Your mental health is just as important as your work, and prioritizing it can improve both your personal and professional life.
Disclaimer
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