NFIB

Keep Yourself at Peak Performance Throughout the Day
11/ 13/ 2003

by Jeffrey Moses

If you're working longer hours than ever (and who isn't?), maintaining peak performance throughout the day is the key to success. Many of us go from one important task to another, without the chance to take a breather or even eat lunch. It's necessary to be at our best at every moment, but to do so often requires paying attention to our own energy level -- and taking steps to re-energize when we're flagging.

The most important aspect of re-energizing is to recognize when we're slowing down and catch ourselves before becoming overly fatigued or stressed. Every few hours ask yourself if you're feeling mentally alert, reasonably relaxed and physically energetic. If you feel that you may need revitalization, follow these steps:

Take a short break from work. Stand up. Step away from your computer. Excuse yourself from a meeting for a few minutes. As difficult as these may seem, realize that a brief break will increase your overall productivity the rest of the day.

During your break, arch your back and breath deeply and slowly. Arching your back helps release stress that builds up from hunching over your work. Breathing deeply helps your mind recharge and re-focus.

If you're feeling extremely stressed or fatigued, find a quiet place and sit with your eyes closed for five to 10 minutes. If you're familiar with meditation techniques, use this time to unwind. Don't think of it as time wasted.

Throughout the day, practice maintaining an optimistic attitude. Worry drains energy, while searching for and finding solutions to problems is a proven energizer. Share this concept with a friend or associate at work and agree to remind each other to look on the positive side of every situation. Creative problem solving usually increases a person's energy level, while negativity breeds negativity. Don't spend time with people who enjoy talking negatively about others or your company.

Remember that the body undergoes natural biorhythms through the day. It's important to work with these and not struggle against them too much. Every individual has his or her own inner biorhythms, but most people are freshest from the hours of 9 and 11 a.m. From 11 a.m. to noon, energy often flags, and along with it physical stamina and mental alertness. Eat lunch earlier rather than later. Your short- and long-term productivity will benefit.

Late in the afternoon (4 or 4:30 p.m.), most people feel another drop in energy level. This is a good time to practice your stress reduction/energizing techniques. If you're hungry, eat a high-protein snack. Avoid fueling up with sugary colas or pastries. They'll only let you down in an hour or so, making you hungrier and more tired than before. Unfortunately, this is the time of day when stress levels are usually highest in the workplace. Deadlines are coming down to the wire, and people are pushing themselves to get everything done before they leave for the day. Try not to get caught in this. Instead, pace yourself, working steadily but without stress through the late afternoon.

When working through the dinner hour and into the evening, you may feel moments of fatigue, mental unclarity, and even dizziness. If so, take a break. Stretch. Get outside for a few minutes. Few people can go full steam throughout an eight, nine or ten hour workday. When you take time to eat dinner and recharge your batteries, you may find that working into the evening can be productive and rewarding.

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