7 productivity hacks for when you dont sleep a wink

7 productivity hacks for when you dont sleep a wink7 productivity hacks for when you dont sleep a winkNo matter which way you toss and turn, how many melatonins you pop or sheep you count, there are some nights when sleep is more of a pipe dream than a reality. Considering the CDC estimates one in three Americans doesnt rest the recommended eight hours per night, youre definitely not the only one battling the Sandman. Regardless though, theres nothing more taxing - or overwhelming - than attempting to get through your workday when youre exhausted.As career expert Wendi Weiner explains, following a restless night, your bodys energy is sucked dry, leaving not only your body, but your creativity sluggish. If your brain hasnt been given ample opportunity to shut off, it cant re-charge its internal batteries, she explains.This makes it far more likely that youll give into distractions - like your phone, Facebook, post-work plans, and the list goes on. Until the clock ticks to 6 (or 7) though, focusing on the task at hand is your priority. Before your boss catches you napping in your cubicle, read these tips on how to maintain steam at the office, no sleep requiredGet your heart rate upHitting up your beloved indoor cycling studio or trekking to the park near your apartment for a quick jog is likely the last priority on your mind when youre sleepy, but licensed psychotherapist Melody Li stresses the major perk of endorphins. When you get your heart-rate up, you automatically receive a boost of serotonin that will help you feel more energized - and ahem, less cranky - in the office.If a morning workout is simply out of the question, she suggests rahmen an alarm on your phone for every hour where you complete 20 jumping jacks, 20 air squats, and 20 push-ups. Even this mini sweat-sesh will have you better prepared to tackle your to-do list.Dont focus on your lack of sleepConsider when you miss a deadline, deal with an unhappy client or receive a poor review from yo ur manager how much time do you waste going over every little thing you could have done differently? More often than not, professionals are our own worst enemies, since we engage in negative self-talk that impacts our confidence and perspective. The same goes after a night of insomnia, according to yoga therapist and natural health expert Dr. Lynn Anderson.While it might seem like it doesnt make a difference, if you concentrate on the night before, youll feel that much more tired. Get up and get moving without focusing on the amount of sleep you got the night before. If you dwell on the lack of sleep it will chase you around all day, youll be in a bad mood and this will reduce productivity, she explains.Each time you start to discuss your lack of rest with a co-worker - or even silently to yourself - take a deep breath and dive into something that requires your attention instead.Choose three tasksAs much as youd like to hit all of your daily tasks out of the park when youre tired, you might not be able to perform at your highest level. Thats why Weiner suggests taking the pressure off yourself by choosing three major, important, pending tasks that you cant delay. And do them ASAP, when youre still reaping the benefits of the morning. When you are sleep-deprived, those first two hours that you are actually awake will tend to be the most productive.Tackle those major tasks and non-negotiable projects first. Do not wait until the end of the day when the 3 p.m. fatigue sets in and you lose your mojo, she explains.Eat a healthy breakfastWhen youre feeling down - or merely sleepy - you might convince yourself a sugar high is just what you need to improve your spirit. Though sure, a doughnut will fulfill you at the moment, Dr. Anderson warns of the crash thats sure to come. Because youre already operating at less than 100 percent, the pitfall of that sweet A.M. treat will be that much more detrimental to your work. Instead, she suggests a nutritional combination of proteins and carbs, like eggs, a protein and a piece of avocado toasts. Lack of sleep is similar to low blood sugar,so keep your blood sugar steady throughout the day by eating a healthy diet, she suggests.Drink cold waterYou already know water is a must-have for your body, no matter how tuckered out you are. But Weiner says cool H20 is even better. It awakens the body and enhances your internal energy. It is great for when you are exercising as well as the cold water is a jolt to your body as well as an excellent way to nourish it, she says. Consider exercising and drinking cold water to provide an extra boost of energy. Your endorphins will be elevated, you will feel revived, and you will be ready to tackle the day.Take your work outsideIf your job description includes plenty of cross-country or transatlantic commuting, you already know how important it is to spend time in the great outdoors (even in the middle of a large metro) to overcome symptoms of jet lag. The same philoso phy applies when you didnt sleep the night before, even if you werent exactly on a red-eye.Dr. Anderson explains the incomparable benefits of sunshine and fresh air for tired workers You will also get a jolt of vitamin D from the sunlight. Studies indicate that low vitamin D may affect our ability to get a good nights sleep, so after a lack of sleep what we need to do is reset our internal clock. Vitamin D has been linked to excessive sleepiness throughout the day so a good dose of D will perk us up and this leads to productivity.Start with caffeine - but dont go overboardWhile effective, Anderson says to be mindful of utilizing caffeine as your only source of energy after a disruptive night of sleep. Your go-to beans, shot of espresso or matcha green tea will help you feel more energetic in half-an-hour, but that doesnt mean you should down several cups throughout the day. How come? Too much of a good thing can actually wreak havoc on your concentration.We need to be careful about pacing ourselves throughout the day if we use caffeine as excess can cause us to feel jittery and this reduces focus which is exactly what we need to be productive, Dr. Anderson says.

How to get inspired again when you become bored or complacent

How to get inspired again when you become bored or complacentHow to get inspired again when you become bored or complacentIf youre dreading work in the morning or have found yourself on many occasions staring at the clock to count the minutes before you can just go home, youre not alone. A full70% of U.S. employees are not engaged at work. And being bored or complacent at work isnt just badeanstalt for your productivity, its also damaging to your overall happiness.Keep in mind, though, that theres a difference between being unengaged because youre in the wrong job or companyand being unengaged because youre just in a rut.If its mora the first (thinkbad managerand / orcrappy company culture), then your solution is probably to look for a better job. However, if youre just dealing with bouts of boredom at an otherwise pretty good job situationthen your solution is simply to battle that boredom and find some inspiration.Dont waste another moment and instead, resolve to shake things up an d take steps to get inspired at work again1. Define (or revisit) your valuesWhen looking for a job, we often focus on the what of the job description rather than the how and why. The same goes for when youve been in the same routine for a while you focus on the surface level things and forget about what actually drives and motivates you.To gain some inspiration, reconnect with your why by thinking about your values and whether your current work fulfills them. Workplace values might include making a positive impact in society, being able to work independently, being part of caring great team, or using your creativity. If your current position doesnt align with your values, or if over time youve realized that your values have changed a bit, its time to think about new opportunities. Look around your workplace to identify other positions that better match your career values.2.Learn something newIn many organizations, on-the-job training or on-boarding takes just a few short days or wee ks. And when this initial necessary learning period is over, what typically happens is that unless your company has a defined long-term professional development program in place youre left to do your job without much additional opportunity to formally develop new skills. Its no wonder youre starting to feel boredom and complacencyYoure not alone either. Up to86% of Millennials say better career development opportunities would keep them from leaving their jobs. To combat this font of disengagement, look for opportunities to learn a new skill, especially those that would directly enhance your work-life and desired career path. Want to become more technically proficient? Take a coding class online. Want to pursue more responsibilities and work towards a management role? Find a leadership workshop or training session. Want to become a subject matter expert in a certain area? Join professional industry groups or attend a professional conference.3. Expand your professional circleMost of us work with the same small group of people day-in and day-out. Although this can build team camaraderie and cohesion, it can also lead to stagnation and, yes, boredom. Combat this by making an effort to branch out of your usual professional circle.Simple things you could do are consulting a colleague from a different department about a project youre working on or introducing yourself to someone new in the break room. You could even take it a step further and join (or start) an interest group either within your company or outside of it, which connects you with other people with similar interests. Any of the above will help you generate new ideas and a sense of new inspiration.4. Identify the mismatch between your talents and your workWhen were feeling uninspired at work, its usually because our abilities are not being used effectively. Only1 in 9 employees say their talents are being used to their fullest potential. Unfortunately, many of us wait for our managers to see our unique talents, rather than engaging in a little self-promotion. If this sounds like your situation, its time you make a plan and get proactive about it.Start by making a list of your skills and talents. Then, make a list of the daily tasks you do at work. Identify areas of mismatch and also think of opportunities to fill in the gaps, and bring them to your manager. The point is not to simply tell your manager how unhappy you are but to come with ideas to alter your responsibilities to better draw upon your unique talents. You may not get everything you wish for, but sometimes small tweaks to your daily routine can make a big difference in making you feel appreciated.5. Take on a challenge.If your workplace routine has left you feeling stifled and bored, chances are you need to challenge yourself more. Shake things up by saying yes to a new opportunity that comes your way, even if it seems daunting or over your head. Giving yourself a chance to get out of your comfort zone by taking on a n ew responsibility is one of the best ways to get inspired again. If your manager doesnt offer any projects that catch your eye, pitch one of your own6. Cultivate better work-life balanceTheres more to life than work, yet many Americans find it difficult to balance their personal and professional lives. Unfortunately, the more pressure you feel to put in long hours at work, the less productive youll be.Workers who are satisfied with their work-life balance are21% more productive than their peers. Instead, take a step back. Figure out ways to boost your productivity at work while remaining committed to a fulfilling personal life. Advocating for flexible work time or work-from-home opportunities can help you recharge and feel inspired again.This article was originally published on Kununu.

3 Interview Tips to Show You Deserve the Job

3 Interview Tips to Show You Deserve the Job3 Interview Tips to Show You Deserve the JobYou passed the phone screening after the lengthy online job application. Now, you have been called in for the job interview to meet in-person. If you think you only need to prepare for the interview with a nice outfit and great resume, the interview will not go well. Do not think you deserve the job just because of an interview. Read ansicht easy interview tips to the show the company you deserve the job1. Research the company inside and outNo one is saying you should be a stalker but it certainly may feel like it. But what you are really doing is the appropriate work to know the company (and if you should work there). Learn how to talk about the company by researchingYelp reviewsGlassdoor reviewsEmployees on LinkedInCompany blog and social mediaCompany homepage and what they say about their company cultureFind out who is working there, what they believe and prepare to talk about it.2. Show you ar e confidentConfidence is not arrogance. Showing confidence works when you do the followingDress appropriately for the interview. Show you care by how you dress.Use professional business language. Not informal language such as, Wassup or Hey man.Carry yourself in a positive demeanor. Make eye contact, be friendly, and use firm handshakes.Unfortunately, people given the advice to fake confidence usually end up coming across as insecure or arrogant. Confidence is a state of being comfortable and flexible not a state of pretending you are too good for a job or an expert. Great ways to make yourself confident include practicing all the popular interview questions. You can also practice some of the curveball interview questions.3. Always ask informed questions at the endIf you have done the steps in 1 this will be a million times easier. Informed questions are not, Can I come to work at 900 am instead of 800 am. Try these questions out for size in your next interviewHow would you describe your company culture?Is this a position where I am taking over work or creating a new path?Where do you see this company 5 years from now?How is performance measured by this company?These are professional, informed questions you will want answers to whether you realize it now or not. Even if it seems a little rehearsed, your preparation will reflect positively on you.The one tip left out and whyThe tip of common courtesy was left out specifically because showing courtesy should be a reflex response when meeting people and interviewing for a job. Treat everyone you meet with the same courtesy you expect. It is a Universal truth when building business relationships First impressions are forever.So, remember to always do the followingTreat every person you meet with respect and kindness.Smile and be courteous to others.Always say Please and Thank you when required.Represent yourself as if you were the ambassador of your own career.You will not be right for every job you interview for but at the end of the day, you want employers thinking, What a good person. He/she should be working here.