Four healthy habits for a productive workday

Some days it's just too easy to buy a muffin from the cafe downstairs for breakfast, some greasy Thai from the place across the street for lunch, and some fundraising chocolate for your mid-afternoon snack.

Michelle Bridges

Some days it's just too easy to buy a muffin from the cafe downstairs for breakfast, some greasy Thai from the place across the street for lunch, and some fundraising chocolate for your mid-afternoon snack.

We all want to be more enthusiastic at work and get more stuff done in 2019. But if you’re anything like me, achieving those productivity goals is a lot easier said than done.

And us workplace sloths aren’t alone. A recent Galaxy Poll of 1,308 Australians surveyed found 66 per cent of workers feel unmotivated and tired at least once a month.

Perhaps surprisingly, increasing productivity and motivation doesn’t come down to what you’re doing (or not doing) at work. It’s all about what is going on outside those hours of work. For example, 61 per cent of participants in the recent Galaxy Poll admitted to not being fully productive due to lack of sleep, while 59 per cent said they skipped meals at work at least once a month.

The trick to increasing productivity is to start the New Year with a new routine and break those bad lifestyle habits like lack of exercise, unhealthy eating and drinking or not getting enough quality sleep.

With that in mind, exercise scientist and nutritionist Kathleen Alleaume and celebrity trainer Michelle Bridges share the ways we can break out of those bad-habit loops and be more productive each day. Here’s to making 2019 your most productive work year yet!

1. EXERCISE

Kathleen Alleaume runs her own business as a health expert while raising three kids. She says there are some very simple ways to increase productivity during the day — all of which start with getting up from your desk.

“You can’t beat a walk — almost anyone can do it and it’s free. Leave your desk at lunchtime and enjoy a short walk outside, or organise walking meetings instead of a coffee catch-up,” she suggests.

“Within the office, walk to deliver a message rather than emailing or making a phone call, or use the bathroom on another level so you’re forced to use the stairs.”

Recent Galaxy data found 57 per cent of workers felt stiffness or other mobility issues at least once a month. In addition to boosting productivity, Alleaume says moving more and sitting less will decrease your risk of heart disease and Type 2 diabetes, and will improve your blood pressure, cholesterol and blood sugar levels as well as preventing unhealthy weight gain.

For Michelle Bridges, productivity is everything. The busy mum-of-one runs her own business, has written 16 books, works as an ambassador for Medibank, and frequently appears in the media — all while dedicating enough time in the gym to maintain her fitness.

She prioritises exercise and time outside — no matter how busy her schedule.

“I always say the most important thing when it comes to training is consistency. Just keep turning up, even when it’s cold and rainy or hot and humid, or you just don’t feel like it. It doesn’t matter if on that particular day I’m not firing on all cylinders, as long as I’m showing up,” she says.

“When I’m not exercising regularly, I feel my mood drop, but now that I’m a time-poor mum I know how hard it can be to find the time. When I reach a mental block on a busy day, I try to get out for a run or a workout — even if it’s just for 20 minutes. I find this reinvigorates me and releases the endorphins I need to get through the day.”

2. NUTRITION

Some days it's just too easy to buy a muffin from the cafe downstairs for breakfast, some greasy Thai from the place across the street for lunch, and some fundraising chocolate for your mid-afternoon snack. But convenience comes at a cost — for both your wallet and productivity.

To fuel your body for success, Bridges recommends combining protein and carbohydrates to give you “bang for your nutrition buck”.

“Protein helps keep hunger at bay and quality carbohydrates will give longer lasting sustenance to prevent blood sugar crash and burn,” she says.

“Protein sources, such as canned fish or chickpeas can be stored at work and easily added to salads or wraps. Boiled eggs can be pre-made and last in the fridge up to two days. Combine these options with wholegrain wraps, brown rice or quinoa with some leafy greens, sweet potato, and colourful veg and you have yourself a balanced and satisfying meal.”

Ultimately, Bridges says good nutrition is essential for a productive workday.

“Often when I’m making dinner, I’ll make extra so I can meal prep for lunch the following day. I usually try to include healthy carbohydrates like quinoa or wholemeal bread, and lean protein like tuna and tofu, but really — as the old adage says — everything is good in moderation,” she says.

3. HYDRATION

Hydration is another key energy ingredient, but it’s commonly overlooked. In fact, recent Galaxy Poll results show 48 per cent of workers feel dehydrated at least once every month.

Alleaume recommends keeping a big glass of water on your desk or a water bottle in your bag so you’re never thirsty, but for those struggling to drink enough water during the day, she says you can eat it.

“Food like [baby cucumbers], strawberries, rockmelon and lettuce have high water content and will give you added nutrients, too,” she says.

4. SLEEP

The final piece to the puzzle, Alleaume says, is a good night’s sleep.

“[Writing] a short-term to-do list before bed and keeping it near my bedside table as a reminder for the next day helps me fall asleep faster and stops my mind racing,” she says.

“I’d rather put pen to paper than jot notes into my phone so I’m not tempted to scroll [through] my social feed or check emails too close to bedtime.

“The knock-on effect of this is a good night’s slumber which helps my energy levels and productivity the following day.”

Originally published as Four healthy habits for a productive workday