How to align your workday with your body and mind
Did you know you can make your workday better by paying attention to the natural rhythms of your body and mind? Tips from neuroscience, positive psychology, and high-performance coaching can help you work smarter, not harder. It’s all about finding balance, managing energy throughout the day, lowering stress, and getting more done – without burning out.
Our bodies operate on natural cycles, such as circadian rhythms, which regulate our sleep-wake patterns, and ultradian rhythms, which influence our energy levels throughout the day. These cycles play a huge role in how focused, creative, or tired we feel at different times.
For example, most people experience an energy peak in the mid-morning and a dip in the afternoon. By aligning your workday with these natural ebbs and flows, you can do your most focused work when you’re at your best and save lighter tasks for when your energy dips.
Even in jobs with little control over your schedule, there are still creative ways to work with your natural rhythms. For example, getting natural light earlier in the day – by stepping outside for a few minutes before your shift or during breaks – can help regulate your body’s internal clock and boost energy levels. If you’re stuck indoors, consider moving closer to a window, if possible, or take a quick walk during lunch. Simple actions like staying hydrated, stretching during downtime or using a break to focus on deep breathing can also help you feel more in sync with your body, even in a structured environment.
Optimising your workday isn’t about squeezing in more tasks or pushing harder – it’s about finding balance and flow. It’s okay to rest.
Here are some ways to lower stress and prevent burnout:
Take your allocated breaks. Use every opportunity to pause, whether it’s for a meal, a quick walk, or just to breathe. These short pauses help recharge your energy.
Prioritise sleep, as best you can, as it’s crucial to your overall wellbeing.
Focus on what you can control. Even small adjustments, like taking microbreaks, can make a big difference to how you feel.
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