120+ Practical Ways to Do More in Less Time

Copyright © 2022 by Josh Galusher

All rights reserved. No portion of this book may be reproduced

in any form without permission from the publisher, except as
permitted by U.S. copyright law.

For permissions contact:

josh@managerup.com

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 TABLE OF CONTENTS
INTRODUCTION IX
CHAPTER 1
QUICK WINS 2
Find your most productive working location 2
Become a productivity guru 3
Work with clear daily, weekly, and monthly goals 3
Declutter your mind before reading the important stuff 4
Avoid multitasking. Keep your attention on one thing at a time. 4
Use time management tools 5
Set self-imposed deadlines 6
Schedule less time for the task than you think you’ll need 6
Wear headphones to avoid being disturbed anti-procrastination rule 7
Use the 5-second rule to dive into tasks you don’t want to do 7
Use mantras to reduce stress in just two minutes 8
Practice relaxation techniques 8
Take the stairs instead of the elevator 8

CHAPTER 2
AT THE OFFICE 10

Workspace Hacks 11

Use a standing desk to increase productivity 11

Limit distractions by listening to relaxing music 12
Keep your computer screen at a suitable level or your height 12
Declutter and organize your work 13
Expose yourself to sunlight to light up your productivity 13
Tweak your lighting systems and boost your output 14

iii
Use plants strategically to avoid distractions and increase productivity 15
Use signs to avoid interruptions if you work in an open plan office 15
Use a therapy lamp in your dedicated focus area 16
Use aromatherapy to boost performance at work 16

Work Practice Enhancements 17

Keep your door shut while completing important tasks 17

Use glasses instead of contact lenses at work 17
Use computer glasses to combat digital eye Strain 18
Follow the 20-20-20 rule to protect your eyes 18
Find the ideal time for different tasks 18
Schedule regular breaks while working in the office 19
Set weekly “Do Not Disturb time” for your team 19
Set a time for every call before starting it 20
Schedule a specific hour to answer non-urgent calls and emails 20
Put your phone and inbox on silent/turn off notifications 21
Communicate your expectations to your team 21
Listen to what the other side is saying 22
Limit meaningless time with co-workers in the office 22
Get more done remotely as possible 23
Stand while you are on the phone 23

How to get the most out of Business Meetings 24

Limit the number of attendees 24

Create a smartphone free zone in the meetings 24
Create and distribute a meeting agenda 25
Assign clear action items with clear responsibilities following meetings 25
Listen to motivational music before important meetings 25

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Organize short and stand-up meetings at work 26
Never attend business meetings if you’re hungry 26
Drink water or green tea during important meetings 26
Make good food choices at the business lunches or dinners 27

Maintain Productivity During Business Travel 28

Consider arriving a day ahead of a meeting 28

Take melatonin to beat jet lag 28
Get some sun during your business trips 29
Sleep well with eye masks on your business flight 29
Use a neck cushion while traveling for business 29
Avoid airplane food 30
Take healthy travel snacks to increase productivity 30
Avoid fatty foods for dinner on a business trip 30
Avoid caffeine during business flights 31
On long flights for business, eat according to your new time zone 31
Fast to beat jet lag on long business flights 32
Keep yourself well-hydrated while traveling 32
Never, ever drink alcohol on a business flight 33
Offset the stress of business trips with easy travel workouts you can do anywhere 33

Goal Setting & Scheduling 34

Set yourself big motivational goals 34

Visualize next week with the “2-hour solution” 34
Set realistic goals (Follow the SMART rule) 35
Learn to delegate some tasks to increase productivity 36
Check your scheduled goals and mark the accomplished ones 37
Set rewards into your schedule 37

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Seek clarification about assigned tasks 37
Prioritize tasks 38
Do 2-minute tasks immediately 39
Protect one weekday in your schedule just for yourself. No meetings. 39
Schedule recurring tasks that can be executed regularly per day or week 40
Work in 90-minute intervals 40
Every Monday morning meet with your team members to clarify
the goals and expectations 41
Improve your working skills with training 41

Tools & Equipment 42

Use collaboration tools 42

Use communication apps 42

CHAPTER 3
DIET & LIFESTYLE 43

Simple hacks to get the most out of your daily routine 44

Wake up early 45
SLEEP WELL to be productive 45
Create a calming morning routine 45
Read in the morning 46
Take advantage of your commute time 46
Stay away from artificial blue light at night 47
Experience daylight to sleep well at night 47
Never, ever work before bedtime 48
Test yourself for sleep apnea 48

Exercise your way to better productivity 50

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Get up and move throughout the day in the office 50
At least once a day, leave the office for a 15-minute walk 51
Practice yoga at your workplace 51
Have you ever tried working out at work? 52
Try an under desk elliptical machine 52
Implement low back stretches into your daily workday routine 53

Tips to develop healthy eating habits 54

Make staying hydrated at work a priority 54

Never, ever skip breakfast 55
If you don’t have time for a healthy breakfast, drink it! 55
Create a simple and healthy executive lunch to increase productivity 56
Avoid fast food and highly processed food at night 56
Choose nutrient rich foods: salmon, leafy greens and avocados 57
Learn easy recipes to help you quickly preparefulfilling meals that
improve energy and productivity 57
Don’t satisfy snack cravings by visiting the vending 58
Cut sugary drinks at work. Drink green tea instead 58
Don’t drink coffee after the third hour at work 59
Try ginseng capsules for more energy at work 59
Add magnesium to your diet 59
Use melatonin supplements 60
Put sugar-free chewing gum in your pocket 60

CHAPTER 4
MENTAL WELLBEING 60
Practice mindfulness to reduce stress and anxiety at work 61
Accept the things you cannot change 62
Don’t dwell on a problem 62

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Set boundaries at work 63
Remain calm at the office with stress relief toys 63
Practice prayers to reduce stress 64
Seek advice to reduce anxiety and stress at work 64
Try to meditate with some help to become more regular and effective 64
Control your breath patterns and anxiety with biofeedback 65
Use aromatherapy to beat stressful situations 65
Use shiatsu massage at work 66
Relax in bed to fall asleep 66
Read self-help books on self-esteem 67
Cut the negative self-talk 67
Build on your strengths 68
Learn from all your failures 68
To gain confidence, use a posture coach 68

ABOUT MANAGERUP 70

viii
 INTRODUCTION

Do you often think about ways to increase your productivity? Or

maybe the productivity of your team?
While there are some simple tricks you can employ to get a general
boost to your productivity, the truth is your cognitive function will nev-
er be at its best if you struggle with ongoing stress, mental fatigue and
exhaustion.
To achieve greater productivity, you need to take a 360o approach to
your well-being and address any underlying issues.
It is important to recognise that all parts of our lives, even those
outside of the office have a part to play in how productive we can be in
the workplace. Your overall productivity is determined by how long you
sleep, how energetic you are during the day, and how well you manage
your stress levels.
In fact, our energy levels are directly related to our productivity.
And when I refer to energy, I am referring to the body’s four types of
energy:

• Your physical energy (health status)

• Your emotional energy (happiness level)
• Your mental energy (ability to focus)
• Your spiritual energy (being aware of the reasons behind a task)

To truly achieve optimum productivity, you need to maintain your

energy levels in all four areas.

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 And once you get your energy levels maximized you can expect to
see:

• Reduced stress and anxiety

• Longer-lasting energy throughout the day
• Better sleep
• Healthier diet
• Increased time for essentials like exercise
• Improved confidence, both in and out of the office.

Now that we know we need to address productivity on a collective

level, let’s look at some tips to get you operating at your best.
I’ve put together a list of 120+ surprisingly easy productivity tips
that you can implement and share with your colleagues at work

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Chapter 1
1
Quick Wins

L ooking for a quick boost to your productivity without having

to put in all the effort? In this section I have highlighted the
top tips you can put into practice right away with minimal disruption to
your existing routine.

#1. Find your most productive working location

It’s common knowledge, we are creatures of habit. You can take

advantage of these instincts to boost your personal production.
Instead of working anywhere, identify a spot or a room where you
feel most comfortable working. A place where you can work effectively
and efficiently. Where you can concentrate at your fullest potential.
It could be a quiet office. Or, if you’re like me, in the light bustle of
your neighborhood coffee shop. You might even find yourself most en-
ergized while working from the midst of a conference room. Or perhaps
you’re at your most creative while at home.

2
 Quick Wins

Identify this place and go there every time you need to work on
something taxing.
To better understand this, check out our article on how to train
your brain to focus at work.

#2. Become a productivity guru

The best way to boost your productivity is to make pursuing pro-

ductivity excellence a passion.
You can get started on this path by immersing yourself in material
on productivity, start with this guide and then move on to reading re-
nowned productivity books regularly.
You can view our favorite selection of productivity books for man-
agers.

#3. Work with clear daily, weekly, and monthly goals

Divide your project goals into manageable daily to-dos, weekly

achievement goals, monthly deliverables, and so on.
This saves you precious time when planning your daily activities,
you only think about the things that need to be done today, think about
tomorrow’s goals tomorrow, and about next week’s once you have ful-
filled this week’s mission.
This way, your overwhelming task will look more attainable. And
because of that, you’ll be more motivated to take on big jobs.

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120+ Practical Ways to Do More in Less Time

#4. Declutter your mind before reading the

important stuff

Sometimes you are supposed to pour through volumes upon vol-

umes of exhausting business reports and your concentration is vital.
Clearing your mind before starting these activities will help improve
your concentration.
Consider spending a few moments meditating before you get start-
ed. This will not only help you declutter but will also prepare your mind
to focus on the reading task.

And the best bit? It won’t take too much of your time!

Want to get more out of reading? Take a look at our 6 easy tips to
become a highly effective reader.

#5. Avoid multitasking.

Keep your attention on one thing at a time.

Your productivity can be impaired if you take on too many tasks at

once. Multitasking is, however, a very common practice amongst pro-
fessionals. But did you know that multitasking can destroy your brain,
memory, concentration and even your relationships?
In a study conducted by Stanford University, it was found that the
practice of multi-tasking inhibits one’s ability to focus.
Isn’t it better to do one thing well instead of three poorly executed

4
 Quick Wins

tasks? Just commit to the most important goal and move on.

#6. Use time management tools

There is nothing more productive and efficient than time manage-

ment. A lot of research has been devoted to organization in life and at
work. There are many time tracking software options available that have
been created specifically to help you manage your time.

There are several good options you can choose from, here are just a
few worth considering:

• Time Doctor that will guide you by computer. You even get
reports on how you spent your time.
• Boomerang, an app that works wonders with Gmail so you can
schedule your messages.
• RescueTime is valuable to run any mobile devices or a comput-
er, so you know how you allocated your schedule.
• Evernote, which is always a popular choice, is a digital notepad
to sync with the cloud or 15Five, a form of task manager, to get
staff feedback. It is quick and easy to communicate with your
team and review results.
• StayFocused is a tool that will control your access to websites to
prevent distraction.
• Todoist is a chrome extension full of valuable features to help
you set deadlines and get project reminders.

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120+ Practical Ways to Do More in Less Time

#7. Set self-imposed deadlines

Stress isn’t always a bad thing. In fact, stress at certain levels can help
prompt us to become more productive and meet more goals.
It is a natural part of having deadlines, an essential way to control
open-ended tasks. Focus is of the essence no matter what you do.

#8. Schedule less time for the task than

you think you’ll need

Just like setting self-imposed deadlines, by schedule less time than

you think you need you create a challenge for yourself. The main point
of this habit though is to control your own time, control the time you
spend on tasks, so you don’t get lost in your thoughts or lose a battle
with procrastination.

#9. Wear headphones to avoid being disturbed

Headphones are a great way to block out work distractions, and by

avoiding distractions you ensure you can be more productive. It’s espe-
cially helpful for people that work in teams or coworking spaces.
Wearing headphones is a like wearing a do not disturb sign, people
will see that you are occupied and focused on something. It is a great
trick to ward off unwanted interruptions.
And the best part, while colleagues think you are listening to mes-
sages, it could be music that filters out surrounding disruptions.

6
 Quick Wins

#10. Conquer procrastination with the 2-minute

anti-procrastination rule

This tried-and-true rule is simple. When starting a new task, if it

takes less than two minutes to do, then finish it. If it can’t, don’t do it.
This rule helps you decide what can be done and what is more likely to
be procrastination.
Reducing time spent procrastinating helps improve concentration
and productivity. Just get in the habit of applying the 2-minute anti-pro-
crastination rule right from the start.

#11. Use the 5-second rule to dive into tasks you

don’t want to do

As an alternative to the 2-minute anti-procrastination rule, there is

the 5-second rule. This rule is especially helpful at keeping procrastina-
tion at bay when you have something you don’t want to do.
The rule comes from motivational speaker, Mel Robbins, who ad-
vocates a 5-4-3-2-1 countdown before launching an undesirable task.
Anyone can overcome their bad habits and gain personal control.
The rule empowers even the laziest person to get started and reach their
goals.

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120+ Practical Ways to Do More in Less Time

#12. Use mantras to reduce stress in just two minutes

According to Dr. Herbert Benson, President and Founder of the

Mind/Body Medical Institute at Harvard Medical School, chanting
mantras can give you a psychological boost.
The resulting mental feel-good factor can be a great boost for your
productivity. And the best part, chanting mantras is easy and straight-
forward affair, and it has no side effects.
Let me ask you: Since the benefits of using mantras are very imme-
diate, why not use them to free from stress and heighten your productiv-
ity? Have a Look at How to Use Mantras to Reduce Stress!

#13. Practice relaxation techniques

Relaxation and deep breathing techniques can have a great impact

on your productivity, and you can conduct them anywhere, anytime.
They are one of the best daily stress relief methods for busy executives.
Spend a few minutes in the morning before work or spend a few
minutes in your workday doing deep breathing exercises or meditation
session. It is guaranteed to help reset and compose your mind.

#14. Take the stairs instead of the elevator

When your leg muscles move, your blood circulation increases, and
more oxygen will be delivered to your brain cells.

8
 Quick Wins

When you’re in the office, instead of taking the elevator opt for the
stairs instead.
Do you have a sedentary job? Here are some extra tips to help you
sit less and be more productive.

9
 Chapter 2
10
At the Office

et’s face it. We could all benefit from being more productive
L at work. The good news is that there are many things we can
do in our workday to improve our productivity. It might be something
as simple as personalizing our workstation or something slightly more
complex, like streamlining our daily schedules. Whatever it is, there are
likely a series of adjustments you can make at the office to get more out
of your day.

Workspace Hacks

#15. Use a standing desk to increase productivity

Office jobs can involve a lot of sitting which, as we all know, could
be detrimental to your health.
But there is some good news, according to one study by the

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120+ Practical Ways to Do More in Less Time

University of Pittsburgh, a standing desk can help increase your energy

expenditure and by extension grow your productivity at work.
This theory was further supported by the Journal of Physical Health
and Activity, suggesting that standing desks reduces shoulder and back-
ache.
Could it be time for you to seriously consider investing in an ideal
standing desk?
Start Using a Standing Desk and Amp Your Productivity at Work

#16. Limit distractions by listening to relaxing music

If you work in a highly distracting environment, listening to music

could be a great way to reduce some of the background noise.
A relaxed mind is optimally focused and will help you be more effi-
cient and finish tasks earlier.
Considering listening to some of your favorite relaxing tunes but
remember to use headphones so as not to distract your co-workers.
Read more on how you can use music to enhance your job perfor-
mance and workstyle.
Learn How to Be Productive by Listening to the Right Music

#17. Keep your computer screen at a suitable level

or your height

Your office computer is a double-edged sword. On the one hand,

it simplifies your work. But on the other hand, you might occasionally
suffer neck/back pains and throbbing headaches, which can hinder your
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 At the Office

productivity.
First you should adjust your monitor’s height so that the top of
your screen is at or just below your eye level. Your eyes should be looking
slightly downward when viewing the middle of the screen.
Then, position your monitor no closer than 20” (51 cms) from
your eyes (or at an arm’s length distance).
The University of Auckland contends that having your moni-
tor correctly positioned can also brighten your mood and raise your
self-confidence.
Want to take it a step further? Consider implementing your opti-
mal seated posture to increase your productivity at work!

#18. Declutter and organize your work

A messy, disorganized desk and clutter are key stress factors at the
office.
Clutter is deadly for productivity. It denotes a cluttered mind and a
lack of focus. No one likes spending hours looking for that one missing
document. It can even be fun to throw old things away so you can work
at a clear desk.

#19. Expose yourself to sunlight to light up

your productivity

Cornell University recently commissioned a study on the effect of

daylight on productivity in office environments. The results were very

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120+ Practical Ways to Do More in Less Time

interesting…

Just to highlight a few of the findings:

• 78% of the participating employees reported feeling better after
exposure to natural lighting.
• 70% had a much-improved work performance in the aftermath
of light exposure.
• While some of the workers registered a 56% drop in drowsiness.

Not only does sun exposure lift your energy levels and mood, but it
can also boost your productivity.

#20. Tweak your lighting systems and

boost your output

Desk lamps can be extremely beneficial to your eyes. The light that
they generate can help to minimize eye strain as you work. So, get a pow-
erful desk lamp if you don’t have one.
On top of this, always dim the lights and increase your computer’s
font size when reading on your screen to lessen eye strain.
And lastly, CVS experts have argued that significant eye strain arises
because of harsh interior lighting. If possible, request to have your office
lighting softened.
For more information on combatting eye strain, read our compre-
hensive guide on eye strain to get a clearer picture.

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 At the Office

#21. Use plants strategically to avoid distractions and

increase productivity

Everyone loves a plant-filled environment. It is not just about décor.

It is said that plants improve health, especially in poorly ventilated offic-
es. They can even reduce stress by producing oxygen.
Studies show that a good garden design can impact productivity
and foster better decision making by as much as 38%. What’s more cre-
ativity can rise by 45%. These are impressive numbers.
Additionally, plants can be barriers to hide distractions. They can
create designated spaces and act as vision-blocking “walls.” You will stay
focused when you aren’t noticing all the hubbub around you. Your
newfound privacy will deter interruptions.

#22. Use signs to avoid interruptions if you work

in an open plan office

Open plan offices are notoriously difficult to concentrate in, on

account of distracting noise and interruptions. While you might get
used to it, it is definitely a productivity killer. A whopping 70% of office
workers complain of interruptions in open-plan spaces.
The good news though, there are ways to ward off disruptions, vi-
sual or auditory so that you are, in effect, working alone.
You could also consider giving “do not disturb” signals to protect
your valuable time. You can put an actual sign on your desk or wave your
hand politely when you are busy. A simple gesture says it all.

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120+ Practical Ways to Do More in Less Time

There are some pretty creative gadgets that will do this for you.
Get tech-savvy and use Luxafor, a glowing color-changing flag that goes
from green to red (obviously denoting stay away).

#23. Use a therapy lamp in your dedicated focus area

Therapy lamps produce an effect similar to that of antidepressants

and can massively boost your mood. Installing one at your favorite
working location might there help you experience a surge in output.
Read about this gold-standard therapy lamp to learn how these
lamps battle work-related fatigue to increase productivity.

#24. Use aromatherapy to boost performance at work

If you feel groggy at work, try essential oils and aromatic plant
extracts. They can provide executives and managers with mind clarity
while also boosting concentration.
Aromatherapy also has many other benefits, such as reducing your
perception of pain and anxiety.
You can even get them as portable mists so you can carry them with
you for a quick boost to your concentration and focus.

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 At the Office

Work Practice Enhancements

#25. Keep your door shut while completing

important tasks

If you really want to focus on your tasks 100%, you need to remove
all possible distractions.
The simple act of closing your door while working on the most
mind-taxing assignments can do the trick.
While many companies have open door policy, that doesn’t mean
you can’t temporarily close your door to focus on the task at hand.

#26. Use glasses instead of contact lenses at work

If you regularly wear contact lenses while you work, consider

switching to glasses if you’re going to be working for long periods look-
ing at the computer screen.
After several hours of screen viewing, contact lenses can make your
eyes uncomfortable and dry. This dryness can be distracting and dimin-
ish your productivity.
Glasses on the other hand, can prevent such eye discomforts and in
the process, revitalize your vision.
Want to learn more about protecting your eyes from computer
strain, check out our Tips to Protect Your Eyes from Computer

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120+ Practical Ways to Do More in Less Time

#27. Use computer glasses to combat digital eye Strain

Take your eye protection one step further and consider computer
glasses in place of your regular glasses.
Computer glasses are better than regular glasses at preventing eye-
strain because of their built-in eye safety properties. They might even
help you sleep better.

#28. Follow the 20-20-20 rule to protect your eyes

Studies have indicated that computer, tablets, and smartphone us-

ers usually blink less than people who spend less time on digital screens.
But blinking is crucial for your eye health. It moistens and soothes
your eyes effectively averting dry eye symptoms that cause your eyes to
feel gritty, sticky, and even painful.
To help keep your eyes from drying out, I recommend the 20-20-20
rule. All of you have to do is observe a 20-second break from your com-
puter/device every 20 minutes and gaze at an object 20 feet away.

#29. Find the ideal time for different tasks

According to a series of experiments by a psychologist at the Uni-

versity of Sussex, our memories tend to differ in efficiency at different
times of the day.
This means that you may find that you are more effective at com-
pleting certain tasks in the morning, mid-day, or even the late afternoon.

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 At the Office

According to the analysis, you should pursue research activities in

the early morning hours.
While spending time on errands and demanding work at midday.
During the late afternoon hours, immerse yourself in deeds that
involve applying new information and ideas.
While these times may vary slightly depending on whether you are
a morning or night person, it’s up to you to find your own sweet spot.

#30. Schedule regular breaks while

working in the office

If you constantly work without taking regular breaks you obviously

risk a burn out. Burn out is now a recognized medical condition accord-
ing to WHO.
To avoid burnout, schedule 10-minute breaks in your workday for
every 60 minutes spent working.
When you return to work following a break, you will likely feel
more alert and find it easier to concentrate.

#31. Set weekly “Do Not Disturb time” for your team

Free time is golden in the office. Make sure you get enough by lim-
iting interruptions from your team. Use this time to tackle your most
challenging tasks.

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120+ Practical Ways to Do More in Less Time

#32. Set a time for every call before starting it

Phone calls eat up your time, so it’s important to limit them when
you can. Try to manage both the number of calls and the length of calls.
Keep unscheduled calls to five minutes and avoid unimportant calls al-
together.
Master the art of ending calls quickly but politely.

Here are few ideas to get you started:

• “Your idea sounds great. Let’s put it into action soon. can’t wait
to see them in action. I’ll get back to you.”
• “I will answer your question promptly, but for now I am bogged
down.”
• “Thanks for calling, but I am on another call. Can I get back to
you?”

#33. Schedule a specific hour to answer non-urgent

calls and emails

As I mentioned, constant phone calls and emails popping up right,

left, and center can be distracting, especially while you are engaged in
absorbing tasks.
But since you cannot always control the annoying calls, social media
alerts, or these kinds of emails, try to set a specific hour to attend to
them.
Start by letting your colleagues know that you will only be answer-
ing incoming emails or calling back during a certain window unless it is

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 At the Office

really urgent.
In fact, you are likely to become a more efficient communicator
since your mind is dedicated to pending communication tasks at the
appointed time.

#34. Put your phone and inbox on silent/turn

off notifications

Constant email alerts and phone notifications will impair your pro-
ductivity in the short and long run. Workplace distractions are a major
cause of delayed goals.
Nothing stops the workflow like a phone call, so when your set to
focus mode turn your phone off or put it on silent. Do the same with
email alerts.

#35. Communicate your expectations to your team

We all know how important communication is. Businesses thrive

on good communication and fail when it is lacking.
Managers must learn the art of two-way communication when ex-
pressing their team’s responsibilities and goals. Make your expectations
clear and reward staff efforts.

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120+ Practical Ways to Do More in Less Time

#36. Listen to what the other side is saying

Listening is an art form and if you do it well you will reap the re-
wards when it comes to your productivity.
Let the person addressing you know that you have understood
what is important. Furthermore, tell them you are on board and provide
relevant feedback. Getting the other person to repeat their message helps
keep things clear. Good listening in the first place will help save time
later by avoiding wasting time on misconstrued projects.

#37. Limit meaningless time with co-workers in the office

Talking all day long will waste countless minutes, if not hours.
While it can be fun, is reduces productivity every time.
Discourage colleagues that want your ear. Set aside break time for
chats. You can politely mention how busy you are.

Try the following:

• “I’ve got a time-sensitive project. Let’s catch up at lunch!”
• “I’ll let you get back to you soon. My schedule is crazy, but I
want to help.”
• “Let’s table that until later. I have a break at two.”
• “I’m bogged down in emails so give me a moment. I’ll come by
your desk in an hour.”

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 At the Office

#38. Get more done remotely as possible

Remote working has been a boon to many industries. Virtual staff

can work any time and any place, enhancing company productivity. And
research shows that remote workers take less sick leave and get more
done.
The office is a great social environment but there are multiple dis-
tractions.
Harvard Business Review found that remote workers are some of
the most productive and they often remain longer in a job. As com-
panies set up remote systems, they are gaining an advantage over their
competitors.

#39. Stand while you are on the phone

As I mentioned earlier, too much sitting can cost you your good
health.
Office workers tend to site most, if not all the time, increasing their
risk of health issues associated with a sedentary lifestyle. In fact, some
scholars have called sitting the new smoking.
A simple way to get you moving is to stand up when you’re on the
phone. You can even walk about to get the blood pumping.

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 How to get the most out of Business Meetings

It might feel like business meetings are completely out of our con-
trol and it’s easy to just accept them as that. This is not the right mindset
though. There are ways to improve the productivity of meetings them-
selves and your own productivity in meetings. And it all starts with how
you plan for them.

#40. Limit the number of attendees

In most cases, smaller meetings are simpler to control and more

productive.
You should only invite people that are essential to the meeting in-
stead of the entire community.

#42. Create a smartphone free zone in the meetings

The presence of smartphones not only lessens the quality of discus-

sions (the frequent beeps are disruptive), but it can also be offensive and
off-putting for some attendees.
Consider making meetings smartphone free to avoid distractions.

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 At the Office

#43. Create and distribute a meeting agenda

To avoid wasting time, always distribute a meeting agenda to all

participants ahead of all meetings.
Also, ensure that all discussion items have been assigned to the re-
spective parties and time allowed for each item or idea clearly stated.

#44. Assign clear action items with

clear responsibilities following meetings

To avoid feeling let down by your colleagues or team members who

fail to follow up on action items and resolutions, allocate to each person
a clear to-do list following each meeting.
This shouldn’t take more than ten minutes at the end of the meet-
ing and can help your meetings produce the desired results.

#45. Listen to motivational music before

important meetings

Listening to motivational music ahead of important presentations

or crucial meetings can help raise your spirits and boost your confidence.
With a positive state of mind your arguments will be more compel-
ling, and you are more likely to achieve the meeting’s goals.
Want to learn more about the best music to boost your productiv-
ity: check out our article to help you choose the right music at the right
time.

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120+ Practical Ways to Do More in Less Time

#46. Organize short and stand-up meetings at work

With short meetings, things get done quickly, and you can get back
to other business issues sooner.
Consider holding a stand-up meeting where attendees participate
while standing. Because standing for long periods of time can be un-
comfortable, you and your colleagues will be encouraged to end meet-
ings sooner.
Standing up also helps creativity and problem-solving, so partici-
pants make better quality contributions.

#47. Never attend business meetings if you’re hungry

Snacks typically distributed at meetings are not always the best food
choices, in fact these foods can often drag you down and may make you
less productive.
If you’re hungry, you’ll be tempted to indulge in meeting snacks.
So, it’s best to make sure you have a healthy meal before every meeting.
Get More Advice on Healthy Eating During Meetings

#48. Drink water or green tea during important meetings

Coffee and sugary beverages reduce body energy and negatively af-
fect your stress response at work.
According to a study, your brain activity and productivity will rise
if you drink green tea, or any drink that contains green tea, when prepar-

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 At the Office

ing for a meeting.

Water has the same positive effects. I recommend you replace coffee
and sweet drinks with water and green tea.

#49. Make good food choices at the business

lunches or dinners

If you are at a business lunch or dinner, politely decline high-carb

foods as well as alcohol and sugary beverages.
Why? They slow you down and decrease your cognitive function-
ing, thereby lowering productivity.

27
 Maintain Productivity During Business Travel

It’s not just jet lag that makes business travel difficult, it’s the overall
impact on your sleeping habits as well as unhealthy eating that ultimate-
ly effects your productivity while you’re travelling.

#50. Consider arriving a day ahead of a meeting

As a successful executive, you know that a less-than-stellar perfor-

mance can significantly affect your company.
And as you might be aware, jet lag affects your ability to think crit-
ically.
One remedy is to arrive at your destination ahead of time, one day
early could be the difference between success and failure. It will give you
sufficient time to acclimatize and ease jet lag and travel fatigue.
Read More About Jet Lag and Its Common Signs and Symptoms

#51. Take melatonin to beat jet lag

Melatonin, a sleep hormone, can help you sleep despite jet lag.
The key is taking proper dosage and at the right time.
In clinical trials, a team of researchers noted that travellers who took
5 mg of melatonin gained sleep quicker than those taking lower doses.
Read More About Melatonin Supplement and Dosage Now!

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 At the Office

#52. Get some sun during your business trips

When you travel across time zones, your body gets out of sync with
the rising and setting of the sun.
Research published in the Journal of Biological Rhythms found
that a three-day exposure to bright sunlight in the morning can shift
your circadian rhythm by about 2 hours.
Hence, bask in the sun before heading to your hotel room or busi-
ness meeting to help your internal body clock adjust to your new time
zone.

#53. Sleep well with eye masks on your business flight

Your body uses sleep time to repair damaged cells and refresh your
mind. Eye masks can help you achieve deep sleep by creating darkness
even in the brightest daylight.
If you experience a night of deep sleep, you’re more likely to enjoy
creative suggestions and faster decisions.

#54. Use a neck cushion while traveling for business

Sleeping in an upright position can cause neck cramps. These invol-

untary muscle contractions make you uncomfortable during the long
hours sitting in the plane, and, worse, dampen your mojo in meetings.
A neck cushion is designed to support your neck and prevent stiff-
ness and other resultant discomforts.

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120+ Practical Ways to Do More in Less Time

Have a Look at This Neck Pillow for Executives Who Travel on a

Regular Basis

#55. Avoid airplane food

Sadly, the food served on airplanes is mostly packaged and often has
scary amounts of harmful saturated fats.
These foods are known to escalate your risk of heart disease, high
cholesterol, diabetes, high blood pressure, obesity, and many other
health conditions.
Find Out How to Eat Healthy on a Business Trip

#56. Take healthy travel snacks to increase productivity

If you’re travelling, bring your own healthy travel-friendly snacks.

Snacks will keep you energized during a long business trip and help
you beat the urge to indulge in unhealthy eating from the time you land
at the airport all the way to your post-meeting drinks with prospects.

Read: 50 Healthy Travel Snacks Every Manager Should Know

#57. Avoid fatty foods for dinner on a business trip

Fatty foods worsen indigestion and prevent you from sleeping well.
Choose easily digestible foods like porridge, sandwiches, and fresh
fruits instead. This will help you sleep well and be productive the next
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 At the Office

day.

#58. Avoid caffeine during business flights

It’s well-known too much caffeine can increase stress levels and
therefore lower output at work.
But did you know drinking a cup of coffee before your regular bed-
time can delay the release of the circadian system that regulate melatonin
by a staggering 40 minutes?
Drinking coffee close to night time at your destination risks your
chances of achieving deep sleep.
So, an easy way to decrease travel-related stress and help you sleep
like a baby and be productive the following day is to avoid excess coffee
when travelling.

#59. On long flights for business, eat according

to your new time zone

Our body has several internal clocks, some of which are regulated
by our regular mealtimes.
Therefore, as soon as you board the plane, start eating meals accord-
ing to the time zone of your destination for your biological systems to
remain on track.
This helps your body tune in to the mealtimes of your new time
zone faster, meaning you will be revitalized and can perform better at
your destination.

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120+ Practical Ways to Do More in Less Time

#60. Fast to beat jet lag on long business flights

If you need to cross more than 5 time zones, you can fast for at least
16 hours during your travels. Then eat a satisfying breakfast upon arrival
at your destination.
This allows you to adapt to the new time zone and beat jet lag,
bringing quicker results.
As a bonus, exhaustion and irritability at your business meetings
will also disappear.

Read: How to Manage Jet Lag

#61. Keep yourself well-hydrated while traveling

Aircraft fly at a height of more than 35,000 feet (10,000 m) from

the earth’s surface. At this height, the air tends to be extremely dry be-
cause humidity drops to just 10-20%.
Breathing in dry air can reduce the moisture in your body, causing
dehydration while traveling.
Research has shown that dehydration can adversely affect your
mood and make you irritable. Don’t risk creating a negative impression
on a client or business partner. Make sure you remain hydrated.

Find Out Another 24 Serious Effects of Flying on Your Body

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 At the Office

#62. Never, ever drink alcohol on a business flight

Contrary to what some think, alcohol does not help you sleep and,
instead, worsens your performance.
According to Science, alcohol dehydrates and weakens your cogni-
tive abilities, memory, and, of course, worsens your concentration.
Learn How Your Body Reacts When You Take a Beer While on a
Plane

#63. Offset the stress of business trips with easy travel

workouts you can do anywhere

There are some brilliant travel-compatible workouts you can pur-

sue as you hop from one destination to the next. And they’re not only
great for reducing travel-induced stress, but also perfect for clearing your
mind as you prepare for an upcoming meeting.

Take a Look at These Easy Travel-Compatible Workouts

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120+ Practical Ways to Do More in Less Time

Goal Setting & Scheduling

Brian Tracy, motivational speaker, wrote that productive people are

happy people. I would add that productive people are also less stressed.
The way you manage your goals and daily to-do lists has a direct impact
on your health.
Executives who do not have the right task management system in
place are not only less successful but also act under huge mental pressure
in a hectic and chaotic way. Which can directly impact their own health
and that of their co-workers.
In this section, I will give you proven ways to help you manage your
tasks as well as effectively schedule them and also show you how to set
ongoing goals.

#64. Set yourself big motivational goals

You can boost your performance by setting well-defined major goals.

These become the real motivators that help prioritize smaller work tasks.
Importantly, big goals help us mitigate stress and increase our overall
happiness.

#65. Visualize next week with the “2-hour solution”

Do you have the feeling that your life is running you, rather than
the other way around? Or, that you’re not in control of your priorities?

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 At the Office

Are you frustrated and stressed out at the end of each week because you
were not able to execute important tasks?
There is an easy way to change all that and bring calmness and di-
rection to your life. You should consider using Roger Seips’ Train Your
Brain for Success 2-hour solution.
Essentially, with this method you spend two hours a week thinking
of the following week’s activities. Rather than traditional scheduling,
with this method you break up the time into areas as follows:

• Green time: paid work

• Red time: that supports green time
• Flex time: free time to help keep your plans in place
• Re-creation time: for yourself, including hobbies, exercise, and
rest

After a while, you’ll find that you don’t even need the full two hours
to implement the 2-Hour Solution.

#66. Set realistic goals (Follow the SMART rule)

There is nothing more frustrating than not being able to achieve

your goals. Generally, this can happen when the goals you set for your-
self are too ambitious. That’s why it is important to set achievable goals.

When you set your goals consider the following:

• Specific: set clear goals. Vague goals leave room for misunder-
standing which increase the chance of failure. Always be precise
and clear.
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120+ Practical Ways to Do More in Less Time

• Measurable: progress comes from measuring achievement. It

is easier to succeed when you break down goals into measurable
units.
• Attainable: don’t set impossible goals. Know your limits and
the reality of what you can accomplish.
• Realistic: everyone becomes demotivated by failure. So be
realistic about your goals and what you’re likely to accomplish
in a given amount of time.
• Timely: Allow a set time frame for each goal to help you stick
to your scheduled deadline. There is nothing better for morale
than completing tasks on time.

Working with SMART goals will bring the missing motivation back
to your life and significantly reduce your stress level.

#67. Learn to delegate some tasks to increase productivity

There are obviously certain tasks that you must manage yourself.
But there are likely plenty of less critical tasks that don’t that value to
your role, that could easily be done by someone else.
Identify these tasks and delegate them. Free up your time to focus
on the important tasks specific to your role.

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 At the Office

#68. Check your scheduled goals and mark the

accomplished ones

While working toward goals, nothing boosts your motivation more

than recognizing your accomplishments. You will gain confidence from
completing goals, and even more so when they’re completed on time.
Remember to reflect on what worked and measure your produc-
tivity. Measuring your achievements will also highlight where you have
room for improvement.
And don’t panic, goals that were not accomplished can always be
rescheduled.

#69. Set rewards into your schedule

Experts say that rewards help productivity by motivating us to

achieve more. Putting regular rewards into your schedule will make you
focus on reaching new goals, even those that are harder to achieve.
Let the reward motivate you so that extra effort becomes a habit.
Even if you are your own boss, you can reward yourself with some-
thing, such as a free afternoon. Maybe go to a movie or eat at your favor-
ite restaurant.

#70. Seek clarification about assigned tasks

Have you ever completed a task and found out later that it was not
what you were expected to do? It may have been due to the unclear goals

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120+ Practical Ways to Do More in Less Time

or instructions.
No matter how long you have been at your job – ten years or ten
minutes – miscommunication can happen. Always seek clarification
when goals are not clear. Otherwise, you may be wasting time on the
wrong task.
Each time, ask what Is the end goal of this task? Assess the big pic-
ture with your boss if necessary to avoid going down the wrong path.
Ask them to clarify anything you don’t understand. “What do you
mean” is a great way to get more information. Ask for an example or the
focal point of request.

#71. Prioritize tasks

No goal can be reached if you don’t prioritize the tasks involved. It

will also help you identify which tasks to tackle first.
Have a look at Stephen Covey’s book The Seven Habits of Highly
Effective People in which he explains the meaning of “first things first.”
One method of note is the Eisenhower Decision Matrix. Where
each task is broken into four quadrants:
1. Important: those activities that lead to reaching professional or
personal goals.
2. Urgent: those activities of utmost priority, often leading to
another’s goals. They demand our attention first.
3. Neither.
4. Both.

This method helps you prioritize your goals. You can always dele-
gate what is not important but urgent.
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 At the Office

Prioritizing is a well-known approach to any task to reach goals fast-

er and more efficiently. It is the basis of time management.

#72. Do 2-minute tasks immediately

Huge to-do lists are scary and stressful, whereas short ones can be
motivating. One of the best ways to reduce stress and be more produc-
tive is to shorten your to-do list. There are many ways to do it. One of
them is to do some easy tasks immediately.
In David Allen’s book, “Getting Things Done”, he recommends
you always apply the two-minute rule. If any action item on your project
list takes less than two minutes, do it immediately.

#73. Protect one weekday in your schedule just for

yourself. No meetings.

Time flies when our days are filled with meetings and diversions.
Many people complain of a lack of productivity as a result.
To improve work output, it helps to follow a schedule and protect
your time. You must allow for meeting-free off-time to give you suffi-
cient time to concentrate on complex tasks.

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120+ Practical Ways to Do More in Less Time

#74. Schedule recurring tasks that can be executed

regularly per day or week

The essence of an effective schedule is to set time each week for reg-
ular tasks. This rule has saved many from burn out.
On-going projects can get boring, but they must be done, so why
not make them routine. You will get more done and feel confident and
productive.

#75. Work in 90-minute intervals

Research shows that successful people in every field work in inter-

vals. Ideally, they should be 90 minutes to maximize productivity.
How can you do this? In the evening, decide which tasks are the
most important for the following day. I suggest you list a maximum of
2-3 tasks.
The following day, start working on the first one for 90 minutes
without interruption. And then take a 20-30-minute break. During the
break, walk or exercise. After the break take on the second task. It works
wonders for productivity!

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 At the Office

#76. Every Monday morning meet with your team

members to clarify the goals and expectations

Set time each Monday morning to sit with your team members and
strategize with them how they can accomplish their goals and how they
can be more productive.
The following week, sit down with them again and go over lessons
from the previous week. With a few simple instructions, everyone can
get on the same page and understand their role.
This simple weekly procedure will not only increase your team’s
productivity but also significantly decrease the stress level of all team
members. They will feel your leadership and know that you are there for
them when they need your help.

#77. Improve your working skills with training

A study from the International Journal of Science and Research iden-

tified how valuable training can be for both employers and employees.
You can expect greater efficiency and productivity as a result. Teach
staff how to run new software and equipment to maximize their abili-
ties. More work will get done in less time.

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120+ Practical Ways to Do More in Less Time

Tools & Equipment

Ensure your team has the right tools and equipment for their job.
No one can work effectively without them. If you want efficiency, make
sure that your staff have everything they need.

#78. Use collaboration tools

Teamwork implies greater productivity so enable your staff to col-

laborate when possible. Two heads are better than one!
Using project management software can help teams collaborate.
And greater collaboration will help them achieve their goals.
Consider some pf the following popular collaboration tools: Base-
camp, Asana, Trello.

#79. Use communication apps

There are many good communication apps for the office, whether
your office is actual or virtual.
To avoid losing track of email messages, use instant messaging like
Slack or Twist. They help organize conversations, especially those with
many threads.
Plus, many communication platforms allow for multiple access and
file sharing to help your team stay in touch.
❖

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Chapter 3
43
Diet & Lifestyle

N ow that we’ve discussed some changes you can make to your

work practices and work lifestyle, it’s time to start looking at
your routine outside of the office. As I mentioned, your productivity at
work is influenced by more than just the hours you spend at the office.

Simple hacks to get the most out of

your daily routine

A well-established, daily routine can have a positive impact on your

ability to be organized, achieve goals, and be productive. Starting the
day on the right foot can give you a boost of confidence to power you
through the day. While ending the day calmly can set you up for a reju-
venating night’s sleep.

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 Diet & Lifestyle

#80. Wake up early

The most successful CEOs and leaders get up early to maximize

their day. Sleeping in means wasted opportunities.
The morning hours can be the most valuable as you are fresh and
rested.
Be aware though, a lack of sleep can be deadly for productivity.

#81. SLEEP WELL to be productive

The sleep equation is very straightforward: poor sleep equals

low productivity.
Alternatively, adequate sleep brings better judgment, brilliant deci-
sion-making skills and faster reaction times. So, make sure you manage
your sleep to achieve the required eight hours each night.

#82. Create a calming morning routine

If you’re somebody who suffers from stress and anxiety at work,

you know how difficult it can sometimes be to start the day with enough
energy and a good mood.
Create a calming morning routine both at home but also at the of-
fice to reduce stress and increase your focus and productivity at work.

I propose the following:

• Limiting phone time immediately upon rising. Forget about

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120+ Practical Ways to Do More in Less Time

what you think you might have missed and focus on today.
Stress comes from all those rambling email and text messages
and anxiety ensues from bothersome notifications.
• Take time each morning to enjoy something special like exercise
(such as yoga), a good breakfast, playing with pets or your kids,
and listening to your favorite tunes.
• Scheduled goals will guide your day by providing much-needed
structure. You won’t be distracted and will get more done. No
more restlessness and nervous energy.

#83. Read in the morning

If you are one of those who wake up a bit groggy, take time to read
something to get focused and motivated. I suggest about fifteen minutes
to a half hour each morning to start off a productive day.
You can also listen to an audio book in your car on the way to the
office. Anything of interest is valid whether on business, self-motivation
and personal development or economics. A good read will inspire your
day.

#84. Take advantage of your commute time

A lot can happen during your commute time so take advantage of

it. It’s almost like bonus time, so don’t waste it with mobile games or
texting.
Get started on your work emails instead and you can get a leg up on
your to-do list. Or sit quietly and brainstorm ideas for the day.
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 Diet & Lifestyle

#85. Stay away from artificial blue light at night

If you didn’t know, the light emitted by your favorite, must-use

gadgets like smartphones, laptops, tablets, and more could be “stealing”
your sleep. This light is known as artificial blue light.
Blue light is problematic because it can confuse your natural sleep-
wake cycle by creating an impression of daytime during the night.
Our advice? Stay away from these devices for at least one hour be-
fore going to bed. You will experience sound sleep and wake up refreshed
and pumped up for a new workday.

Read: How Blue Light Affects Your Sleep.

#86. Experience daylight to sleep well at night

Exposing yourself to natural light during the day is one of the best
ways to kick insomnia to the curb.
According to one study, doing so helped participants fall asleep 83%
faster. While another study, suggested older adults who enjoyed 2 hours
of daylight, outslept those who didn’t. It was also found to increase their
sleep efficiency to 80%.

Read: Get Another 19 Simple Sleeping Tips That Will Make You
Sleep Like a Baby

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120+ Practical Ways to Do More in Less Time

#87. Never, ever work before bedtime

Some of us are sometimes overwhelmed and carry work home.

Don’t!
When you take assignments home and plug away at them in the eve-
ning, falling asleep can be more difficult. Moreover, the aforementioned
blue light effects are still stalking your body.
Please believe me. Resisting the temptation to bring tasks home will
make you a better executive (and person) in the long term.

Read: Bad Sleeping Habits That You Must Shun

#88. Test yourself for sleep apnea

Sleep apnea is a sleep disorder that can be potentially serious.

The question is: could sleep apnea be dampening your efforts to
sleep like a log? Well, you can tell by testing yourself for symptoms.

Let me ask you:

• Do you struggle with your breath while sleeping (it repeatedly
stops and starts)?
• Do you snore loudly?
• Do you wake up feeling drained even after oversleeping?

If you have any of these symptoms, you could have sleep apnea. A
visit to a Health Care Professional (HCP) would be recommended in
this case.

48
 Diet & Lifestyle

If appropriate, the HCP might test you for sleep apnea. Don’t pan-
ic though, there are numerous natural sleep apnea remedies.

49
120+ Practical Ways to Do More in Less Time

Exercise your way to better

productivity

Exercise has the potential to increase productivity to levels you

thought you could never reach.
According to Science, by elevating your heart rate, you increase the
amount of blood in your brain, which boosts your cognitive function
tremendously.
Even something as simple as regular walking can improve your brain
function. Which will sharpen your mind and increase your output.
Sweating it out doesn’t just benefit your overall fitness, but your im-
mune system too. This improved immunity shields you from a myriad
illnesses and pains, including back and neck pain, so you can focus on
work instead of pain.
Unfortunately, our hectic schedules make getting time to visit a
gym more challenging. But I’ve put together some tips to help you fit a
better fitness routine into your busy lifestyle.

#89. Get up and move throughout the day in the office

Resist the temptation to sit throughout the workday. Be active when

you can, walk around your office, stand when you’re on the phone, walk
around the office to visit co-workers.
For an added boost, take the stairs instead of the elevator. Each day
increase the number of flights you take. You can even take the stairs just

50
 Diet & Lifestyle

to get moving, eat in a different place on another level on Wednesdays.

Take advantage of every possible opportunity to move around. You
will be happier, more creative, and you will ultimately concentrate bet-
ter.

#90. At least once a day, leave the office for a

15-minute walk

Find a time when you can steal 15 minutes out of your day for
a walk, it might be lunch or a mid-afternoon break. It might seem in
insignificant, but a series 15-minute walk can collectively add up to a
substantial amount of exercise.
It can be very beneficial to your weight loss efforts. For instance,
a 185-pound person burns as much as 222 calories walking just 30
minutes!

#91. Practice yoga at your workplace

Yoga helps develop many of the qualities needed to excel in busi-

ness. While engaging in yoga, you focus on breathing and staying calm,
while assuming difficult or stressful poses.
By doing this, you slowly retrain your brain to deal better with neg-
ative feelings. If you make it a regular habit, yoga will strengthen your
capacity to fight stress and job anxiety in addition to alleviating physical
ailments.
The increased focus and reduced stress can help enhance your cre-

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120+ Practical Ways to Do More in Less Time

ativity and lifts your energy at work.

Find Out More About the Benefits of Practicing Yoga for Execu-
tives

#92. Have you ever tried working out at work?

The next time you are waiting in line for the copy machine or your
turn to use the microwave at work, start doing some calf raises.
A quick office workout can help your cognitive function and pro-
ductivity.

Get More Office Workout Ideas and Be More Productive!

#93. Try an under desk elliptical machine

This small workout device sits hidden under your office desk and
helps you stay active while seated at your desk.
You can even use it when you’re on the phone or meeting with peo-
ple in your office because it’s quiet and won’t bother others.

Find out more about exercising discreetly at the office.

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 Diet & Lifestyle

#94. Implement low back stretches into your daily

workday routine

According to Joan Vernikos, former NASA scientist, sitting for

prolonged periods of time leads to back soreness.
There are some easy lower back stretches you can do at work to
combat this problem; you can even do them right at your desk!
Select the appropriate stretch from our lower back office exercises.
Do them daily and watch your focus and production soar.

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120+ Practical Ways to Do More in Less Time

Tips to develop healthy eating habits

Our bodies are like finely tuned machines; and as we all know, most
machines need fuel. For our bodies, this fuel comes from what you eat.
Scientific studies have proven that food has the potential to increase
your brain capacity and critical thinking function. There are even certain
nutrients influence that can strengthen your problem-solving ability.
The answer to your productivity problems could very likely lie in
tweaking your eating habits. Start with the following:

#95. Make staying hydrated at work a priority

When you’re even mildly dehydrated, you develop headaches, feel

chronically fatigued and have trouble paying attention. All of which can
diminish productivity.

The remedy is simple. Just drink as much water as you can regularly
throughout the day.
You will feel better when you’re adequately hydrated and perform
better too.

Read: 7 Effective Ways to Stay Hydrated While at Work

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 Diet & Lifestyle

#96. Never, ever skip breakfast

Breakfast is essential for supplying your brain with the energy it

needs for sustained concentration and problem-solving during work.
Make it a habit to have a healthy executive breakfast to improve
your productivity and stay alert all day long.
A healthy executive breakfast should include protein, fiber, complex
carbohydrates and healthy fats. Take a Look at Our Healthy Breakfast
Proposals!

#97. If you don’t have time for a healthy breakfast, drink it!

Work is unpredictable and sometimes it can be impossible to find

the time to enjoy a healthy breakfast. But that doesn’t mean you should
skip breakfast altogether.
Consider a liquid alternative, it’s faster and can pack the same
healthy benefits into a drink you can enjoy on the go. A green smoothie,
for example, will still supply all the nutrients you need to get your day
going and increase productivity at the same time.

Have a look at our 5 Quick and Easy Energy Drinks Proposals for a
healthy breakfast.

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120+ Practical Ways to Do More in Less Time

#98. Create a simple and healthy executive lunch to

increase productivity

Do you know why your mind enters a lull after lunchtime?

Well, it’s mainly because the food you eat for lunch redirects blood
from your brain to aid the digestion process.
Choosing lighter healthier lunches could solve this early-afternoon
sleepiness.
For example, a single-serve pack of tuna contains 12 grams of pro-
tein along with omega-3 fatty acids plus vitamin D.
You could also choose stock broth-based soups that are low in so-
dium and contain a combination of beans, carrots, spinach and other
vegetables to add protein and fiber.
You can find a list of healthier and fulfilling executive lunch
ideas here.

#99. Avoid fast food and highly processed food at night

While processed foods can be tempting, they’re often the worst

food choice you can make.
The quick high you feel after eating them will likely be replaced by
feeling sluggish and mental fog.
By contrast, eating healthily at night better equips you for a good
morning and subsequently helps your productivity.

Have a look at our guide for some healthy food options at night that
will give you energy in the morning.

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 Diet & Lifestyle

#100. Choose nutrient rich foods: salmon,

leafy greens and avocados

Choose the foods you eat wisely, include foods that deliver the nu-
trients your body needs. Some great examples are:
Avocado can balance your sugar levels, so you retain your mental
edge through the day.
Salmon positively impacts your mental health because of its ome-
ga-3 ingredient.
Leafy greens supplement the vitamin K reserves in your brain and
help your cognitive functioning.

These foods help revamp your memory, focus and cognitive perfor-
mance. Find Oud More Foods That Keep You Focused and Productive

#101. Learn easy recipes to help you quickly prepare

fulfilling meals that improve energy and productivity

The food you eat has to the potential to make you more energetic
and productive. On the other hand, it can also drain your energy levels.
With a hyper-busy life, it can be hard to find the time to prepare the
healthy meals your body needs.
There are cookbooks available though, with yummy, exciting and
nutritious recipes that you can easily and quickly prepare at home in the
morning or during lunch breaks at the office.
And even better, you won’t need fancy cooking equipment to fix

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120+ Practical Ways to Do More in Less Time

yourself a healthy meal - most work with your basic kitchen setup.
Check out our list of healthy cookbooks for busy people will help
you start off.

#102. Don’t satisfy snack cravings by visiting the vending

You should avoid indulging your sweet tooth as much as possible.

High carbohydrates, high bad fats, and foods high in sugar like dough-
nuts, cake, and pie, slow you down.
Choose healthy office-friendly snacks instead to sustain your ener-
gies and mental focus.
Keep Energized and Productive at Work with These Healthy Office
Snack Ideas!

#103. Cut sugary drinks at work. Drink green tea instead

Sugar is a stimulant that depletes your energy and increases body

tension.
In a study published in the Journal of Personality and Social Psy-
chology, people reported more tiredness, lower energy and higher tension
after eating a candy bar (compared to walking briskly for ten minutes).
There is evidence that suggests a high-sugar diet can impair human
cognitive function.
Animal studies have further indicated that high-sugar diets blunt
normal brain function. And obviously you can’t perform well if you’re
not operating at your best.
Green tea is a great alternative. It will not only help your cognitive
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function and energy, but it can also prevent killer sicknesses like obesity,
diabetes and coronary artery disease.
Read: How to Regain Your Energy at Work When You Are
Feeling Sleepy

#104. Don’t drink coffee after the third hour at work

Coffee contains caffeine, a stimulant known to amplify your stress

at work.
You absolutely should cut down on coffee, and if you can’t kick the
habit altogether at least try to stop drinking coffee after the third hour
of your workday.
Find out exactly how caffeine affects your responses to workplace
stress.

#105. Try ginseng capsules for more energy at work

Ginseng capsules are very helpful for boosting energy. They are
made from ginseng, an Asian herb famous for its energy and immunity
boosting properties.

#106. Add magnesium to your diet

Kelp, cashews, almonds, parsley, soybeans, avocado and leafy greens

all contain magnesium, a mineral that produces bucketloads of benefi-
cial effects to human health.
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 Magnesium helps you fight the symptoms of stress like anxiety,
memory loss, apathy, irritability, slowed responses and a persistent in-
ability to focus.
It also inhibits brain degeneration and the release of the stress hor-
mone, cortisol.
Including magnesium-rich foods in your diet will work wonders for
your overall productivity.
Start Using Magnesium for Stress Today!

#107. Use melatonin supplements

Melatonin is a hormone that induces sleep. If your body is out of

sync, it may not produce enough of the hormone, and you may have
difficulty achieving adequate sleep.
Fortunately, melatonin is readily available as a supplement and can
fill in the gap.
Read our melatonin for sleep post to learn how these godsent
supplements work.

#108. Put sugar-free chewing gum in your pocket

Chewing sugar-free gum provides you a brain boost, thereby boost-

ing your productivity.
In fact, by chewing gum you’re likely to attain faster reaction time
since chewing pumps more blood to the brain.
❖

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Chapter 4
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Mental
Wellbeing
work.
L et’s face it, job demands, and long hours eventually take their
toll on your mental wellbeing, triggering stress and anxiety at

And stress can induce a plethora of illnesses, disrupt your sleep and
kill your productivity.
I’ve put together a few, easy to do, stress-busting tips to help you
manage your stress and anxiety both in and out of the office.

#109. Practice mindfulness to reduce stress and

anxiety at work

Mindfulness can effectively ease the nerve-racking pressure from

your brain. By practicing mindfulness, you return your brain to the
present moment and away from any stressors.
By becoming more aware of the prevailing circumstances, you start
seeing situations more clearly and regain your calm.

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 Mental Wellbeing

With a calmer, more focused mind you can be more productive at

work. Learn More About Mindfulness: A Simple Guide for Executives

#110. Accept the things you cannot change

Generalized Anxiety Disorder is a psychological disorder

characterized by excessive and persistent worrying about things, includ-
ing those beyond your control.
Many of us spend too much time worrying about the things we
cannot and change and inadvertently lower our productivity.
The Anxiety Disorders Association of America estimates one in
four employees are held back by unrelenting anxiety.
To fix this, you need to learn to accept that you will never change
these situations and move on. This way, your mind will learn to ignore
the unimportant things and refocus on important matters.

Learn More Tips About How to Deal with Anxiety at Work

#111. Don’t dwell on a problem

Problems are always going to be a part of life. But it’s how you react
that really matters.
While some of us choose to confront issues head on and try to solve
them, others can become overwhelmed by them and inadvertently dwell
on them.
Rather than linger on these problems, forget them and re-channel
your energy into other pending tasks.
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120+ Practical Ways to Do More in Less Time

Read: Wonderful Ways that Businesswomen Can Use to Re-

duce Stress at Work.

#112. Set boundaries at work

Another tip we often recommend to those asking how to be more

productive is to never try to please everyone. It’s just not practical.
Whatever your position, you will certainly have people requesting
your help at various points.
This could aggravate your stress levels as you prioritize making oth-
ers happy at your own expense. What’s our advice?
Set clear boundaries. No who you can help and when. And learn
to say NO!

#113. Remain calm at the office with stress relief toys

Every manager or executive will, at some point, feel super frustrated

at an unexpected turn of events. Some of us lose our cool and end up
venting on co-workers.
Try to walk away from your desk to ease your tension or reach for
a stress relief toy. A stress-relieving toy can entertain, challenge, and re-
fresh your brain.

We suggest you consider one of These Entertaining Stress Relief

Toys.

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 Mental Wellbeing

#114. Practice prayers to reduce stress

Researchers have discovered that there’s a major connection between

a lack of spirituality and mental issues like anxiety and depression.
CEOs of some of the world’s biggest brands including Pepsi Co.,
Tyson, Inc., and Loews Corporation know this and have been using
faith to minimize stress and enhance productivity in their offices for
years.
You can improve your mental health (and hence productivity) by
turning to prayers.

Read: Why You Should Use Prayer for Stress, According to

Science

#115. Seek advice to reduce anxiety and stress at work

Sometimes seeking a helping hand can make all the difference in your
struggle against stress. Reach for helpful stress management books and
reduce your anxiety levels from the comfort of your sofa.
Most have easy practical tips that help you instantly calm your mind.

#116. Try to meditate with some help to become more

regular and effective

Studies have repeatedly provided compelling evidence that medita-

tion can alter how your brain perceives unfortunate incidents by foster-

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120+ Practical Ways to Do More in Less Time

ing positive emotions.

As a result, you are able to erase the frustrating feelings and soldier
on with work. But since it might be difficult to achieve results at first,
aids such as an easy-to-learn meditation headband come in very handy.
A good example is Muse, revered for its fantastic relaxing proper-
ties. Start Relaxing Your Mind Now!

#117. Control your breath patterns and anxiety with

biofeedback

When you are anxious or under pressure, your breathing pattern

tends to be faster and irregular.
Biofeedback tracks your breathing throughout the day and provides
helpful insights into your stress resistance.
By measuring your bio-signals continuously, biofeedback can help
you regain control of your mental wellbeing and subsequently boost
your productivity at work.
Take a look at our review of Spire, a biofeedback device that works
well for high-flying executives.

#118. Use aromatherapy to beat stressful situations

Recent studies have finally confirmed what some have suspected

all along: essential oils have powerful medicinal properties that reduce
stress and depression.
I encourage you to start using portable aromatherapy mists if you

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 Mental Wellbeing

want to expand your productivity.

#119. Use shiatsu massage at work

Massage can ease muscle pain and tension, improve your circula-
tion and enhance flexibility.
But you may lack time to visit the massage parlor over the weekend
or after work. That doesn’t have to be a problem though, full body mas-
sagers can be used from the comfort of your own office.

Read: Turn Any Seat into a Relieving Spa

#120. Relax in bed to fall asleep

As soon as you jump into bed, try to inhale through your nose for
about 4 seconds. You then slowly exhale out via your mouth for 7 -8
seconds. Do this for 5-10 minutes.
This breathing activity engages your abdominal and chest muscles
easing tension and puts your mind in a relaxed state, eventually nudging
it to sleep.

Read: 6 More Ways to Sleep Better Even If Your Stress Is

Eating You Alive

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120+ Practical Ways to Do More in Less Time

#121. Read self-help books on self-esteem

To deal with inevitable work challenges, learn from experts, busi-

ness leaders or authors who have been there and done it.
Search for self-confidence texts by best-selling authors like Tom
Rath and add them to your reading queue.
Such great reads will help you overcome issues that hurt your self-es-
teem like a dressing down by a moody boss. And your confidence (plus
productivity) will be back up soon.

You might find these leading self-confidence books helpful.

#122. Cut the negative self-talk

You won’t get any better at work if you are always beating yourself
up. Change this approach and talk to yourself kindly and encouragingly,
rather than ragging on yourself for simple mistakes.
A positive mindset and being easy on yourself will help you learn
from mistakes and boost your confidence.
Furthermore, changing your language from “I can’t…” to “How
can I…?” opens your mind to solutions that can help you progress.
The resulting optimism will help you rise to any challenge and
achieve more even when the odds are heavily stacked against you.

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 Mental Wellbeing

#123. Build on your strengths

In a study dubbed Strengths Meta-Analysis, the renowned

consultancy firm, Gallup, discovered that focusing on strengths rather
than weaknesses boosts your chances of success in your job.
You need to identify your strengths first, then find ways you can
use and enhance them each day. For example, identify projects which
perfectly match you, and offer to be involved or lead them.
You may also develop ideas that you’re sure to successfully execute.

#124. Learn from all your failures

Even your most successful role models make mistakes despite their
peerless competence.
The difference between them and you is that they take each failure
as yet another learning opportunity, and so they keep getting better.
You should copy that approach. Write down the lesson you learn
from every new mistake and think of how you can avoid replicating your
errors.

#125. To gain confidence, use a posture coach

According to the American social psychologist, Amy Cuddy, there

is a relationship between body language and confidence.
Research conducted at Ohio State University found that participants
with better posture reported higher levels of self-esteem, better mood

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120+ Practical Ways to Do More in Less Time

and raised confidence.

Good posture prevents back and neck pain, too, according to the
American Chiropractic Association.
A posture coach might, therefore, do the trick!

Read: Stand Taller and Become More Confident in the Office!

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About
ManagerUp
M anagerUp helps managers, executives and entrepreneurs
reach their maximum productivity and energy levels to be
successful in their business lives, without sacrificing their health and
private life.
I am Marek Struszczyk, Co-Founder at ManagerUp and it is my
mission in life to help people become successful. I am a business execu-
tive with more than 25 years of experience in the business world as well
as a certified corporate health and wellness coach. On my professional
path, I have met hundreds of people who were not reaching their highest
potential; and for many years, I have been trying to find out why.
While the question seems simple enough, the answer is very com-
plex. Life in general, and business life in particular, is complicated. You
are always required to juggle several things at once. You can be over-
whelmed by deadlines and complex projects. You might be stressed by
pressure coming from the market, your management team, and your
colleagues. And you’re likely working long hours.
After fighting for some years, many individuals give up. They accept
mediocrity, although most are very talented. While others don’t give

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120+ Practical Ways to Do More in Less Time

up, but they become victims of serious diseases which, in many cases,
are caused by too much stress, physical exhaustion, and an unhealthy
lifestyle. Many focus single-mindedly on the material world and forget
family and their spiritual needs. Although professionally successful,
deep inside they do not consider themselves happy.
❖

To help all these professionals, I launched a website www.Man-

agerUp.com to give crucial advice on success, productivity, a healthy
lifestyle, and spirituality.
I encourage you to visit my website, where you will find profession-
al advice on how to be successful, work smarter, be more productive,
and stay healthy in this hectic and stressful business world.

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