Laura Stack - The Productivity Pro, Time Management, Getting Things Done, How to Be More Productive

The Productivity Minute #9: Stress and Performance

Everyone has stress! But is yours the good kind or bad kind? Positive stress can create improved productivity levels, but negative stress can cause performance to decline. Learn to diagnose your stress levels and determine the proper balance in your life.

Sleep Your Way to a Productive Day!

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Sometimes I wish I were a bear, so I could hibernate for six months. Alas, I’m only human. How much sleep do you think the average adult gets per night?  A National Sleep Foundation poll of 1000 adults found that 1/3 get less than 7 hours per night and only 1/3 are getting the recommended 8 hours per night.  John Shepard, medical director of the Mayo Clinic Sleep Disorders Center, says that most adults need between 7 ½ and 8 ½ hours of sleep per night, teens need 9 hours and 15 minutes, and small children need more. 

In 1910, the average adult got nine hours of sleep per night, because without electricity, people generally went to sleep when darkness fell. Now we just flip on the lights and keep working. Americans tend to under-sleep by choice, burning the candle at both ends due to hectic work and family schedules. We believe we can have more time for work and family by allowing ourselves less time for sleep. However, many of us do snooze—at work, driving to and from work—in a state of stupefied sleepiness.

The poll actually also showed that 85% of people would sleep more, if they were convinced it would contribute to a happier life.  Here are some statistics to convince you:

• The Foundation reported that drowsy workers are costing U.S. employers an estimated $18 billion annually in lost productivity.  If you add in errors, damage, and health consequences, the costs are even higher. 
• Overall, the quality of work, the amount of work, and your concentration EACH decline by 30% when you’re sleepy. 
• A lack of sleep affects your personal life too.  Among those having sleep problems, 77 percent also said they had less marital satisfaction.  38% of married respondents said they have intimate relations with their spouse less than once a week because of fatigue and lack of time.
• Studies show that sleepiness impairs memory, reaction time, and alertness.  Tired people are more moody, less patient with others, and less interactive in relationships. 
• Too little sleep also suppresses your immune function, which leads to increased infection and illnesses.
• Getting inadequate sleep also causes problems similar to drinking too much alcohol.  Nodding off at work isn’t just unproductive; it can be disastrous.  The National Highway Traffic Safety Administration reports that sleepy drivers cause at least 200,000 crashes each year.  The 1989 Exxon Valdez Alaskan oil spill was reportedly due at least in part to the severe fatigue of the tanker’s sleep-deprived third mate.  The Challenger accident, Chernobyl, and Three Mile Island accidents were also due to worker fatigue.  In rats, prolonged sleep deprivation resulted in death.  (Although we haven’t had any volunteers for that study in adults yet!)

The bottom line is that sleeping well is not a luxury…it’s a necessity. 

The Mayo clinic defines an adequate amount of sleep as whatever produces daytime alertness and a feeling of well-being.  You shouldn’t need an alarm clock to wake you up if you are getting enough sleep.  So let’s test your level of sleep deprivation!

Answer the following questions “yes” or “no”:

1. Do you get sleepy while at your desk during the day?
2. Do you consistently get grumpy or feel low?  
3. Do you need an alarm clock to wake you up in the morning? 
4. Do you hit an afternoon “slump” after you eat? 
5. If you were a passenger in a car for an hour during the day, would you nod off if you didn’t take a break? 
6. Would you fall asleep if you sat quietly and read during the day? 
7. Are you likely to doze off while watching TV during the day? 
8. Do you get fewer than six hours of sleep at night? 

Total number of “yes” answers: _______ 

Check your score to see how sleepy you are:

1 - 3 Congratulations, you are getting enough sleep!
4 - 5 You are sleep deprived.
6 and up Seek the advice of a sleep specialist!

If your score is 6 or higher, you might want to consider having your primary care physician order an oximetry test on you, just to rule out a more serious problem.  If your score is moderate and shows you’re simply not sleeping enough, here are some ideas to help you sleep better:

Slow your pace. Avoid activities that stimulate you, such as fast video games, arguing with a spouse, or working out, at least an hour before bedtime, preferably more. With all its sounds, lights, and color, TV-watching can be especially stimulating. Yes, you may get drowsy and doze off in front of the television, but you’ll have to wake again to settle into a sleeping position, and then experience wakefulness during the night. Your body may be tired, but your brain waves are very active after watching television. Instead, select non-stimulating activities such as light reading, ironing, doing dishes, taking a bath, or writing letters for at least one hour before bedtime.

Clear your mind. Write down everything you’re thinking about that must be done the next day. Lying in bed awake with all those reminders running through your head will prevent you from sleeping soundly. If you’re stewing over an issue with someone, journal or write a draft email but don’t send it. (In fact, you’re safest not to even put their email address in the “to” field so your trigger-happy finger doesn’t accidentally go off.) Waiting 24 hours after you’ve vented on paper will give you a better perspective, and you’ll probably be glad you put time between your writing and sending that message.  The bonus? You were able to get to sleep.

Train your brain. I read an article about how some babies sleep better when exposed to the sound of a heartbeat or another “white” noise. I figured it couldn’t hurt to try it on adults, too. So for Christmas last year, I bought John a sound machine. He played with the different noises and selected the “ocean” sound, with waves crashing on the shore. From December 25 until January 3, he played this sound while drifting off to sleep. On January 3, we went on vacation to Cancun, Mexico, with the family and were lucky enough to get an Oceanside room. John didn’t even need his sound machine! For someone who doesn’t usually sleep well in hotels, I was so amazed how deeply and long he slept. He was always the last one to get up in the morning. I think that Cancun vacation may well be one of his favorites, simply because he got such great sleep!

Form good sleep habits. When you lie down, can you fall asleep within a matter of minutes?  No?  Then you might not have the right mental association to your bed.  When you get in your bed, your brain should tell your body to shut down and go to sleep.  Unfortunately, many people crawl into bed and don’t put their heads on the pillow.  They eat.  They watch television.  They read.  They do paperwork.  They have conversations with their significant other.  They worry.  As a result, these associations encourage wakefulness, and the brain soon disassociates the bed with sleep.  When you finally tell it, “Okay, I’m serious now,” it takes longer to get the message.  Only use your bed for sleeping and intimate relations with your significant other.  Eating, watching television, reading, working on your computer, and any other activity should be done out of bed, preferably in a completely different room.  Your bedroom should be your sleeping sanctuary—a place where your mind automatically goes to sleep.  You’re better off doing something relaxing an hour before bedtime, such as a warm bath, aromatherapy, knitting, petting your cat, doing dishes, or reading. If you wake up during the night and don’t fall back to sleep in 15 minutes, get up. Write down everything you’re thinking about. Then try to sleep again 15 minutes later. If don’t get up, over time your body will adjust to tossing and turning instead of sleeping.

Eat and drink to sleep.  Elizabeth L. Vliet, M.D., author of It’s my Ovaries, Stupid! says to take 200 to 400 mg of magnesium and 500 mg of calcium thirty to sixty minutes before bedtime to help your body prepare for sleep.  “Studies show that your brain needs adequate levels of these vitamins, along with optimal levels of estradiol, in order to regular sleep,” says Vliet.  Avoid eating a large meal just before bedtime; however, don’t go to bed ravenous—it’s about balance—have a light snack if you must.  Breus says “milk, tuna, halibut, pumpkin, artichokes, avocados, almonds, eggs, peaches, walnuts, apricots, oats, asparagus, potatoes, and bananas” all promote good sleep.  Also watch the alcohol before bedtime.  Alcohol can indeed make you sleepy, but it is considered a stimulant and will cause wakeful sleep, nightmares, sweats, and headaches as your body clears it from your system.  Try warm milk instead or even a Benadryl if you’re desperate.  If you want to avoid midnight trips to the bathroom, stop drinking large amounts early in the evening.  I go to bed at 10:00, and I stop drinking at 7:00.  If I’m thirsty, I take a small sip of water.

Record your “can’t miss” late night shows. I often hear this excuse for staying up late: “I love the Jay Leno Show, and it’s on late.” That’s no reason to not go to bed on time.  Open your user’s manual and finally figure out how to program your VCR to record your favorite shows.  Or subscribe to DirectTV, use Tivo, or record to DVD. Then you can watch them on your own time, not when it’s time to sleep (and skip through the commercials to save time).

Protect your sleep when you travel.  If you are traveling to a location with drastic time zone differences, try resetting your body clock several days in advance.  Wake up, eat, and go to bed earlier or later, depending upon your goal, until you approximate the day-night pattern you’ll be adapting at your destination.  Some globe-trotters have told me they even reset their watches to the destination time, so they can make the psychological switch as well.  Try to get additional sleep before leaving and during your flight.  Avoid alcohol (two alcoholic drinks consumed in a pressurized cabin have the physical effect of four drinks at sea level), caffeine, and high-calorie meals.  Try to arrive a day earlier than necessary, so your brain can make adjustments before you’re expected to be coherent.  In general, allow for about a day on either end to allow your body to adjust.

When I take an informal poll during a seminar and ask participants if they think daytime sleepiness is normal, about 75 percent agree. Most people also believe that feeling sleepy in the afternoon is normal. However, sleep experts tell us that daytime sleepiness is NOT normal if you’re getting the correct amount of sleep for your needs.  When people start nodding off, they blame the heavy meal they just ate, the stuffy air in the room, or the boring movie they were watching. These things don’t cause sleepiness; they just unmask it. Many people don’t make the connection between the amount of sleep they get at night and how drowsy they feel during the day.  Hopefully, with these tips, you’ll get better sleep at night and will be more productive the next day.

Make it a productive day! ™

(C) Copyright 2008 Laura Stack.  All rights reserved. www.TheProductivityPro.com

Completing personal chores and responsibilities more efficiently

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Unfortunately, not all of our tasks excite us, so spending energy on them feels wasteful.  If an activity's not challenging or offers no reward, motivation is difficult. Wouldn't it be wonderful if you could complete your tasks more efficiently, so you'd have energy to spare? Well, I can help you with that.

1. Get your domestic duties done. Develop an evening routine, and make sure everyone in the family takes part. This will help you retain your sanity, happiness, and energy level, and teach other family members to respect others' boundaries. 

2. Enlist help with meals. Cooking dinner every night can be a real grind. Cook more than your family will eat so that you can browse on leftovers some evenings, and teach your children how to cook -- they need to learn anyway.

3. Divvy up chores. Every single member of the family should contribute to household chores, as age allows. Try not to make chores gender-specific. Girls should know how to mow the lawn, and boys should know how to cook. These are basic life skills that they'll need as adults.

4. Communicate clearly. Clear communication is vital, because it's a time- and energy-saver. Don't assume that you know what someone means when they're assigning you a task. Ask questions, clarify, and challenge unrealistic deadlines. 

5. Focus on what's important. Don't be a perfectionist, and don't perform menial
tasks that someone else can do more cheaply. Do first what's due first, try to resolve small items quickly, and don't spend too much time on low-priority items.

6. Transform your outlook about necessary tasks.  If you dread something, you're likely to put it off -- which can be disastrous if that task is absolutely necessary. Do what you can to make it easier, but if you can't change the situation, then change your mind.   

7. Don't procrastinate. Force yourself to complete your work quickly, even if you hate it or are afraid you'll have nothing to do later on. The reward is the freedom from the stress that not doing the work was causing you.

8. Work before play. Instead of doing the fun, easy, or trivial tasks first, do the hard ones. After you're done, you can read a book, take a long hot bath, watch the sunset, or whatever it is you love to do. Having a reward waiting can help you get it done faster, because you have something to look forward to.   

Spending energy completing low-value tasks feels like a waste of time, but it's as necessary to mop the kitchen floor as it is to buy groceries or enjoy quality time with the family. Learn how to do your chores quickly and efficiently, and you can better enjoy the rest of your life.

© 2008 Laura Stack.  Laura Stack is a personal productivity expert, author, and professional speaker who helps busy workers Leave the Office Earlier® with Maximum Results in Minimum Time™. She is the president of The Productivity Pro®, Inc., a time management training firm specializing in productivity improvement in high-stress organizations.  Since 1992, Laura has presented keynotes and seminars on improving output, lowering stress, and saving time in today’s workplaces.  She is the bestselling author of three works published by Broadway Books: The Exhaustion Cure (2008), Find More Time (2006) and Leave the Office Earlier (2004).  Laura is a spokesperson for Microsoft, 3M, and Day-Timers®, Inc and has been featured on the CBS Early Show, CNN, and the New York Times. Her clients include Cisco Systems, Sunoco, KPMG, Nationwide, and 3M.  To have Laura speak at your next event, call 303-471-7401.  Visit www.TheProductivityPro.com to sign up for her free monthly productivity newsletter.

Being a sourpuss steals precious energy from productive work

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Attitude, whether positive or negative, is contagious; so what type are you spreading?   Being negative takes extra energy you could otherwise be channeling into your favorite pursuits. Instead of sowing discord wherever you go, learn how to cultivate tolerance instead of impatience; optimism rather than pessimism; and gratitude versus an ungrateful spirit.

Here's how to get started.

1. Stop negative thoughts in their tracks. Smother your feelings of pessimism, self-doubt, complaining, whining, and general negativity as they're born, or they're likely to take over your life and poison your relationships.

2. Stop worrying about everything. Instead of worrying about things you can't control, create alternate mental pictures in which you and yours are the winners. Worrying about stuff you can't control is a one-way ticket to the funny-farm.

3. Listen to what your anger is teaching you. Anger is an evolutionary tool that keeps us safe; therefore, you should respond to it carefully. Instead of lashing out, become introspective about what it's trying to tell you. 

4. Learn to deal with emotionally-charged situations. Simply being around some people makes you tired, and others are brusque and irritable. It may be necessary to adjust your own attitudes to deal effectively with others' personality quirks.

5. Choose to be an optimist. Assuming all your basic needs are met, happiness is a choice. It's said that pessimists forget to laugh, and optimists laugh to forget.  Keep things in perspective. Remember: things can always be worse!

6. Count your blessings. Don't show the world an ungrateful spirit. Stop complaining about what you don't have and start counting all the things you do have. Counting your blessing can be an instant energy boost.

7. Cultivate patience with people. Others' differences can sour your attitude, draining your energy. Realize we're all different, and force yourself to find just one thing you like about someone who's annoying you.

8. Don't bother overanalyzing people. There's not always an ulterior motive behind what people do, so don't waste time and precious energy by playing psychoanalyst to those who annoy you. Sometimes a cigar's just a cigar.

Instead of being a "de-energizer" who sucks the live right out of others, learn how to lift their spirits and give them joy. Being negative really takes extra energy -- energy you could otherwise be channeling into your favorite pursuits.   

© 2008 Laura Stack.  Laura Stack is a personal productivity expert, author, and professional speaker who helps busy workers Leave the Office Earlier® with Maximum Results in Minimum Time™. She is the president of The Productivity Pro®, Inc., a time management training firm specializing in productivity improvement in high-stress organizations.  Since 1992, Laura has presented keynotes and seminars on improving output, lowering stress, and saving time in today’s workplaces.  She is the bestselling author of three works published by Broadway Books: The Exhaustion Cure (2008), Find More Time (2006) and Leave the Office Earlier (2004).  Laura is a spokesperson for Microsoft, 3M, and Day-Timers®, Inc and has been featured on the CBS Early Show, CNN, and the New York Times. Her clients include Cisco Systems, Sunoco, KPMG, Nationwide, and 3M.  To have Laura speak at your next event, call 303-471-7401.  Visit www.TheProductivityPro.com to sign up for her free monthly productivity newsletter.

Relaxation and leisure increase your productivity

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It may seem a tad paradoxical, but you can't be productive if you don't know how to relax. Leisure activities and relaxation like reading, talking, playing games, and other non-gadget pastimes can reduce your stress levels and increase your energy. 

Want to learn more? Check out these tips!

1. Step off the merry-go-round. If you've recently undergone a particularly busy spell, you may be addicted to going full-throttle. When your mind's sick and tired of working, but your body can't stop, you need to slam on the brakes.

2. Understand that rest isn't a bad thing. You don't feel guilty about going to the bathroom, so why feel guilty about resting? While too much rest can cut into your productivity, an occasional break is necessary to top up your energy reserves.

3. Set aside some "me" time. Pamper yourself occasionally; it's okay to think about yourself and do something simply for the pleasure of it. It's not about being selfish; it's about self-care and energy replenishment.

4. Don't feel guilty when you play. When you're playing, don't dwell on what you could be doing instead. Be present in your play and enjoy yourself. After all, if you wait until all your work is done before you play, you'll never play. 

5. Don't be a workaholic. If you're a workaholic, get help. Too much work can literally make you sick. You're likely to burn out, which can lead to depression, excessive physical and emotional stress, and a shortage of physical energy.

6. Learn to unwind. If you find yourself unable to relax after a stressful day, try progressive relaxation for 30 minutes. It quiets your mind, and it's particularly helpful if you suffer from insomnia.

7. Take regular vacations. Stress and leisure are inversely proportional: the less leisure time you build into your overall life, the more stress you'll experience -- and that translates into less energy. Take all the vacation time you're due.

8. Don't jam up vacations with work. Work and play are meant to be separate, so make sure they stay that way. A working vacation isn't a vacation -- it's work. The quality of a vacation isn't measured by the output, so leave your cell phone, Blackberry, and laptop at home.

Learn to take it easy to you can become more productive than ever. This might sound like something Zen, but the truth is that even seemingly quiet, relaxing uses of free time are energy-builders -- not energy drains.

© 2008 Laura Stack.  Laura Stack is a personal productivity expert, author, and professional speaker who helps busy workers Leave the Office Earlier® with Maximum Results in Minimum Time™. She is the president of The Productivity Pro®, Inc., a time management training firm specializing in productivity improvement in high-stress organizations.  Since 1992, Laura has presented keynotes and seminars on improving output, lowering stress, and saving time in today’s workplaces.  She is the bestselling author of three works published by Broadway Books: The Exhaustion Cure (2008), Find More Time (2006) and Leave the Office Earlier (2004).  Laura is a spokesperson for Microsoft, 3M, and Day-Timers®, Inc and has been featured on the CBS Early Show, CNN, and the New York Times. Her clients include Cisco Systems, Sunoco, KPMG, Nationwide, and 3M.  To have Laura speak at your next event, call 303-471-7401.  Visit www.TheProductivityPro.com to sign up for her free monthly productivity newsletter.

Help! I free brain-dead---how can I possibly be productive?

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You eat well, you get enough sleep, you exercise every day, but your energy's at rock-bottom. Maybe it's toward the end of the work day. Maybe it's the end of the week.  Maybe it's the first day of your menstrual cycle. Maybe your biorhythms are at a natural ebb. Or maybe it's the dead of winter, and any sane mammal would be hibernating instead of driving to work while it's still dark out. Whatever the problem, here are a few quick fixes that can help you get back on track.

1. Recharge regularly. If you're staring at a computer all day, you're probably not moving much -- and lack of movement translates to lack of energy. Take a break and do something that gets you moving.

2. Get outside and get some sunshine. A lack of fresh air and sunshine deprives your body not only of fresh oxygen but also of Vitamin D, which is produced by sunlight falling on your skin. You need at least 10 minutes of sunlight a day.

3. Stretch at your desk. If your muscles are stiff, tight, and sore, that means they're too tense. The more tension in your muscles, the less power you have, because tenseness impedes oxygen and blood flow, resulting in lower energy.

4. Strike a pose. Lack of flexibility can lead to lower energy. However, studies show that people who practice yoga are less anxious, have more efficient heart and respiratory function, and are more resistant to stress.

5. Engage in some silliness. If you take life too seriously, you're setting yourself up for stress, depression, and physical ailments that can sap your energy. Instead, start a silly hobby, tell your co-worker a joke, or read a Calvin and Hobbes book.

6. Try some aromatherapy. Recharge your energy by jolting your sense of smell. Keep small bottles of invigorating scented oils like lavender, lemon oil, orange, and spearmint at your desk, and take a whiff when you're feeling down.

7. Try some ancient exercises. One way to avoid modern-world burnout is to be willing to try something old. Ear rubs, acupressure, and deep breathing can all help you release some of that pent-up pressure that can lead to energy loss.

8. Feel good in your skin. Ditch clothing that makes you uncomfortable; that'll only lead to irritation and associated energy loss. Wear sensible shoes, avoid ties, try colorful clothing, and if you're a woman, go braless occasionally -- every hour you wear a bra makes it more likely you'll end up with breast cancer.

So open your mind and get out the door; take a deep breath and strike a pose; or act like a kid and laugh 'til it hurts.  These tricks also come in handy for an energy boost during your mid-afternoon break, or when you're trying to get off the caffeine roller coaster. 

© 2008 Laura Stack.  Laura Stack is a personal productivity expert, author, and professional speaker who helps busy workers Leave the Office Earlier® with Maximum Results in Minimum Time™. She is the president of The Productivity Pro®, Inc., a time management training firm specializing in productivity improvement in high-stress organizations.  Since 1992, Laura has presented keynotes and seminars on improving output, lowering stress, and saving time in today’s workplaces.  She is the bestselling author of three works published by Broadway Books: The Exhaustion Cure (2008), Find More Time (2006) and Leave the Office Earlier (2004).  Laura is a spokesperson for Microsoft, 3M, and Day-Timers®, Inc and has been featured on the CBS Early Show, CNN, and the New York Times. Her clients include Cisco Systems, Sunoco, KPMG, Nationwide, and 3M.  To have Laura speak at your next event, call 303-471-7401.  Visit www.TheProductivityPro.com to sign up for her free monthly productivity newsletter.

Your personal productivity suffers when you're unhealthy

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When you don't feel well, you have lower energy, and it's hard to be productive. Therefore, it's important to take good care of your health, to get regular check-ups, and to investigate chronic conditions you've resigned yourself to.  Given how quickly medical science advances, it's a good idea to check into the possibility of new treatments on a regular basis.

Follow these tips, and you may end up feeling better than you have in years.

1. Practice good self care. Line up your routine checkups, screenings, and exams, especially if you're over 40 or suffer from a chronic condition. When did you last have a physical? Schedule future reminders in your calendar and stick to them.

2. Take care of your teeth. Good dental hygiene can add years to your life. Periodontal bacterial by-products resulting from poor dental care can enter the bloodstream and travel to major organs, setting off other problems.

3. Treat your cold. Instead of toughing it out and showing up for work anyway when you're sick with a cold, stay home and treat your symptoms; otherwise, you're likely to infect other people. Ask your doctor for a prescription for Zicam, which is effective against cold symptoms.

4. Disinfect your environment. A weakened immune system due to an infection can leave you listless and susceptible to opportunistic illnesses. Decrease your likelihood of illness by keeping your work area clean. Wipe it down with disinfectants on a regular basis, and don't eat at your desk.

5. Have more sex. Spending quality time between the sheets can lower your stress and improve your immune system. Orgasms may also relieve headaches and menstrual symptoms, and people with a good sex life also seem better able to ward off colds and depression.

6. Laugh! Laughter really can be the best medicine. Laughing can build levels of the antibody IgA, the body's first line of defense against germs. If you get sick a lot, maybe you're just not laughing enough.

7. Don't give up on fighting chronic pain. Consistent physical pain can really sap your energy. Instead of just putting up with it, check with your doctor to see what your options are. Don't take "you'll have to live with it" as an answer.

8. Clean the air. If you don't have allergies, but you're sneezing a lot, your nose is running, and your eyes are watering, call an air duct cleaning company and have them do a thorough cleaning to remove any contaminants in your HVAC system.

Learn to take personal responsibility for taking care of any health problems you suffer. Don't wait for something to feel "wrong" before you get it checked out. Identify the wellness issues that are affecting your energy and causing you to feel poorly, and address those issues aggressively.

© 2008 Laura Stack.  Laura Stack is a personal productivity expert, author, and professional speaker who helps busy workers Leave the Office Earlier® with Maximum Results in Minimum Time™. She is the president of The Productivity Pro®, Inc., a time management training firm specializing in productivity improvement in high-stress organizations.  Since 1992, Laura has presented keynotes and seminars on improving output, lowering stress, and saving time in today’s workplaces.  She is the bestselling author of three works published by Broadway Books: The Exhaustion Cure (2008), Find More Time (2006) and Leave the Office Earlier (2004).  Laura is a spokesperson for Microsoft, 3M, and Day-Timers®, Inc and has been featured on the CBS Early Show, CNN, and the New York Times. Her clients include Cisco Systems, Sunoco, KPMG, Nationwide, and 3M.  To have Laura speak at your next event, call 303-471-7401.  Visit www.TheProductivityPro.com to sign up for her free monthly productivity newsletter.

What to do when you feel your energy slipping away...

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PACING:  Plug Me In

Even if you start out the day with plenty of fuel, you may eventually feel that energy slipping away. You can be zipping along just fine, then -- Boom! -- you hit what sports enthusiasts call "the wall." How well you handle your energy budget will determine whether you break through the wall and move on to the rest of your day, or just bounce off and slog through the mental mud. Try these tips to stay on the straight and narrow.

1. Stand instead of sit. You're not designed to sit for hours on end. Work regular physical movement into your work day, especially if most of your work is conducted at a desk. At the very least, stand up and stretch occasionally.

2. Give yourself a break. Failing to take breaks can affect your short-term energy and long-term health. Take a few minutes off from the grind occasionally so your body can restore your strength and energy.

3. Walk around on your breaks. Instead of drinking coffee and reading the paper while on break, walk around a bit. This lets your body process glucose better, giving you a burst of energy that'll kick in about the time you get back to work.

4. Try creative desk energy renewal strategies. Jobs requiring an intense focus can be intensely draining. Take an occasional break and renew yourself through meditation, deep breathing, prayer, stretching -- whatever works for you.

5. Find an encouragement partner.  If you're stuck with a boring task, find someone you can call up when you're temporarily burnt out. You can perform the same function for your partner; encouraging them can keep you on track, too.

6. Watch your posture. Don't slouch. Doing so uses up more energy than sitting up straight, and can also stress your musculature and skeleton. Getting a good, ergonomic chair can go a long way towards maintaining your proper energy level.

7. Pace yourself. Remember, you're not a machine; don't squander your energy early in the day, or you'll fade by mid-afternoon. Rest is as important as hard work for achieving anything of consequence in a decent amount of time.

8. Respect your biological cycles. No matter what you do, you'll go through energy cycles during the day. Circadian rhythms, sleep cycles, hormone cycles, and similar biological clocks can all conspire to rob you of energy. Instead of trying to work through the low cycles, take a few minutes off to revamp your energy level.

No matter how often you might wish otherwise, you're not a robot and can't go non-stop, especially if you're desk-bound for most of the day. Occasional breaks are necessary for mental and physical health. You need to get up and stretch your legs, to get your heart pumping and your blood circulating -- or you just may start feeling rusty!

© 2008 Laura Stack.  Laura Stack is a personal productivity expert, author, and professional speaker who helps busy workers Leave the Office Earlier® with Maximum Results in Minimum Time™. She is the president of The Productivity Pro®, Inc., a time management training firm specializing in productivity improvement in high-stress organizations.  Since 1992, Laura has presented keynotes and seminars on improving output, lowering stress, and saving time in today’s workplaces.  She is the bestselling author of three works published by Broadway Books: The Exhaustion Cure (2008), Find More Time (2006) and Leave the Office Earlier (2004).  Laura is a spokesperson for Microsoft, 3M, and Day-Timers®, Inc and has been featured on the CBS Early Show, CNN, and the New York Times. Her clients include Cisco Systems, Sunoco, KPMG, Nationwide, and 3M.  To have Laura speak at your next event, call 303-471-7401.  Visit www.TheProductivityPro.com to sign up for her free monthly productivity newsletter.

How do I keep my energy levels high?

(NOTE: We're moving!  The Productivity Pro(R) blog has moved to http://www.theproductivitypro.com/blog/.  We will continue to post here through May as well.  Please change your feed to the new address, or you won't receive posts after May.)

If you want to be like the Energizer Bunny and keep going and going and going all day long, you need to supercharge your metabolism -- the cellular process by which your body converts food calories into energy. This isn't necessarily easy, and it requires an understanding of your own biochemical makeup and metabolism. Here are a few ways you can get started.

1.     Practice the power of eight. Boost your body's metabolism by exercising vigorously, lifting weights, eating 5-6 small, healthy meals a day, keeping yourself hydrated, and cutting back on stimulants.

2.     Keep your glucose level up. If your blood sugar level drops too low, you may end up becoming tired, weak, hungry, nervous, and anxious -- and worse, incoherent. Keep quick energy sources close at hand, just in case.

3.     Get yourself checked for diabetes. If you're constantly hungry, chilly and fatigued, you may be suffering from diabetes -- a metabolic inability to process glucose properly. Go to a doctor and have a blood test done.

4.     Schedule your meals. If you eat irregularly or only when you're hungry, you're likely to destabilize your blood sugar level. Always eat breakfast, never skip a meal, and consider eating numerous small meals instead of three big ones.

5.     Eat high energy foods.  Trim "sleepy" foods, like pasta, bread, bagels, muffins, and cookies, out of your diet where you can. You're better served eating high-energy foods like meat, raisins, Concord grapes, bananas, and broccoli.

6.     Pep up your metabolism. If you've got a ho-hum metabolism, try eating foods that can help speed it up. Spicy foods and green tea have both proven effective at boosting the metabolism; green tea extract offers the most bang for your buck.

7.     Cut the caffeine. Caffeine may give you a quick burst of energy, but you could pay for it later with high blood pressure, insomnia, stress, and addiction. If you can't give up that daily Starbucks run, at least cut back from venti to grande.

8.     Boost your intake of calcium, iron, and magnesium. These three minerals are absolutely essential to bone, blood, and mental function, so you should eat foods that are rich in each. Failing that, take a good multivitamin daily.

The rate of metabolism varies from person to person -- among other things, gender, age, amount of muscle mass, and how much you exercise will all affect your metabolic rate --but that doesn't mean you can't tweak it for maximal performance. Follow these guidelines, and you'll have your metabolism revved up in no time.



© 2008 Laura Stack.  Laura Stack is a personal productivity expert, author, and professional speaker who helps busy workers Leave the Office Earlier® with Maximum Results in Minimum Time™. She is the president of The Productivity Pro®, Inc., a time management training firm specializing in productivity improvement in high-stress organizations.  Since 1992, Laura has presented keynotes and seminars on improving output, lowering stress, and saving time in today’s workplaces.  She is the bestselling author of three works published by Broadway Books: The Exhaustion Cure (2008), Find More Time (2006) and Leave the Office Earlier (2004).  Laura is a spokesperson for Microsoft, 3M, and Day-Timers®, Inc and has been featured on the CBS Early Show, CNN, and the New York Times. Her clients include Cisco Systems, Sunoco, KPMG, Nationwide, and 3M.  To have Laura speak at your next event, call 303-471-7401.  Visit www.TheProductivityPro.com <http://www.theproductivitypro.com/>  to sign up for her free monthly productivity newsletter.