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10 Surprising Ways to Improve WorkPerformance

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Good information is Powerful!

Spending plenty of hours at work does not equate to effectiveness. In most scenarios, everyone has the skill and talents to produce at efficient levels in their various jobs, but one thing is lacking- productivity. 

According to research by Udemy, 54% of all workers are underperforming, and 20% are yet to clinch significant career growth. Why? Because they lack productivity, discipline, ability to eliminate distractions, and ways to improve their performance. 

Work performance indicates how well you do a job, task, or responsibility. It involves core self-evaluations (CSE) to assess your locus of control, self-efficacy, esteem, neuroticism, and the success of your work life. Here are ten surprising ways to improve your work performance and hit your career growth targets. 

Begin With Clear Goals And Plans 

Succeeding at work requires the right mindset to view each day as a masterpiece. To become more productive, begin your day by setting work goals and plans to achieve them. Ensure it is realistic under your set time frame and follow up with unique plans. 

Always consider your unique selling points and weaknesses from the previous day and improve the next day. Does social media distract your work? Do you spend more time chatting away during break or lose focus quickly? Start your day by making precise evaluations and tailored plans to improve performance. Furthermore, divide your objectives into tiny bits and review them consistently throughout the day. 

Eliminate Distractions 

Interruptions are one of the most significant threats to work performance. Let’s face it: the social media notifications, news, and media are exciting but a big distraction to your efficiency at work. More problems can arrive when you do the right thing at the wrong time. You’re not alone. A neuroscience study asserts that the human brain can focus on tasks for two hours, after which it needs a 20–30-minute break. 

It’s natural to desire something else off work, but now you’ve set clear goals, be disciplined enough to sidetrack distractions. Begin by putting your smartphone on no-disturb mode, working in a quiet environment, rewarding yourself after set milestones, and including short breaks between work. 

Prioritize Good Health 

Having a sound body and mind is vital to improving work performance. Start by learning different wellness at work lifestyles for better efficiency. In most scenarios, workers are usually engrossed with their job without having time off for personal health and grooming. Despite having tight schedules, you need to take some time off for your health’s sake. 

Begin by going to the gym at least once every week. Trek or cycle to work if feasible, reduce excessive consumption of sugary drinks and snacks during the day, and eat healthily. Socialize with coworkers to improve mental health. You can also engage in mind exercises by reflecting on your goals in life which helps to refresh and enhance your performance for the subsequent work periods. 

Quit Multitasking 

Understandably, they are times when workload exceeds allocated time. This scenario is prevalent in busy workplaces; for example, in hospitals, it is not abnormal for a junior doctor to attend to multiple records and patients and answer different queries due to the looming number in wait. 

You may assume that productivity means doing multiple tasks per time, but you’re affecting your output and job quality. According to research, multitasking can hinder productivity by as high as 40%. 

Instead of handling extra work per time, prioritize important ones and deal with them first. It’s okay to decline additional work that may interfere with your job. Work on time management and focus, and eventually, you realize more success per time.

Take Breaks 

Mental exhaustion at work is real. It is normal to feel overwhelmed with plenty of tasks on your table, lack the motivation to succeed at goals, and burn out from the long working hours. If you experience any of these, take breaks to improve your work performance. 

Your timeout can be a short coffee break, a small chat with colleagues, or even a vacation. Visiting the gym, doing some yoga, or hanging out with family and friends are also creative ways to take breaks. Do anything acceptable off the rigors of your job to refresh your mind and body.

Practice Effective Time Management 

Time can be a resourceful factor for assessing productivity. For example, the amount of work you do per hour reflects your performance. Many workers have talent and know what to do but waste time at tasks due to a lack of motivation or insensitivity to deadlines. But this can change. 

If you’re consistently not hitting your realistic work targets, learn time management skills to become more efficient. Begin with planning each task with an allocated time, and minimize time-wasting opportunities like social media or unnecessary small chats with coworkers. There are also applications like Pomodoro, which help to sensitize your mind to deadlines. 

Complete Each Work You Start 

No matter how appealing a new task is or boring your current one is, you should always complete every work you start. Doing the opposite can be self-appealing at the moment because you’re doing the one that makes you happy. But this act creates a loop of delayed problems that’ll eventually danger performance. You can start by completing each task before a new one. Add more time to ensure the present one is on your schedule. Remember to prioritize workloads and concentrate on one at a time.

Be Early To Work 

Do you want to skyrocket your performance levels? Then take responsibility and be early to work. Form the habit of starting your job earlier than usual. Punctuality helps you to be accountable, reliable, and more productive. Being early also helps you tackle huge workloads and minimize exhaustion. You can start being punctual by planning your day, setting alarms, and conditioning your mind to be better each day. 

Assess Your Performance Regularly 

Self and external work assessment is essential to discover areas to improve your work performance. Learn to ask for constructive feedback on tasks you finish each time. Begin by asking your superiors or coworkers about the quality of your work. They’d often leave a compliment and, at other times, reveal areas to improve. Be happy to accept criticism as it is the only way to grow and improve your work performance.

Quick Thought About Interests… Basically, the More You Have, the Better!

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Be Interested...

Be interested… fascinated, even… in the world around you and stay interested… fascinated, even… every day of your life. That’s the advice I heap on just about everyone I know. I may not (or may, depending on who I’m talking to!) say the exact words, but I convey the exact thought.

When we are interested in as many things as possible, we not only make life more interesting, we make ourselves more interesting. We open up a whole world of reasons to look forward to the next moment.

Have you ever embarked on a new hobby and found yourself so excited to learn more about it or taken up a new sport and get practically giddy at the thought of perfecting your skills?!

The world if FULL of interesting, fascinating subjects and hobbies – pull up a seat and find a handful!

Some of my own interests.. just to expand your own thought bubble a bit:

  • Cooking and recipes
  • Bible Study
  • American History
  • Old Movies
  • Baseball
  • Ancient Egypt (especially Cleopatra)
  • Harriet Tubman
  • Presidents and First Ladies
  • Cats
  • Amelia Earhart
  • Bird Watching
  • Flower gardening
  • Biographies and auto-biographies
  • Reading Agatha Christie mysteries (over and over again)
  • Bigfoot… yes, of course I’m serious, why do you ask?!?!
  • Tea
  • Poetry
  • Word Find Puzzles (obsessed, y’all)

The world is a buffet of interests and they’re just waiting for you to fill your plate! ~ Joi

4 Ways You Can Try To Quit Smoking

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Healthy New Habits

In 2020, there were nearly 31 million adult smokers in America –– and the majority of them have tried to stop. Unfortunately though, an article posted by the Partnership to End Addiction early last decade indicated that only about 6% of those who try to kick the habit succeed in doing so.

The same article noted that the designation of certain public places as smoke-free (which we’ve seen even more of since) actually encouraged smokers to quit. At the same time though, individuals who want to cut out their smoking habits need more than this kind of public incentive. People also need to try their own ways of quitting –– and ultimately, it’s about each individual finding what works for them.

Here, we’ll look at four methods that have helped people quit.

1. Cold Turkey

The cold turkey method is a challenging approach because it means determining decisively that a given puff of smoke will be the last. There is no gradual reduction in nicotine and the person goes from smoking numerous cigarettes a day, to quitting flat-out.

To most smokers, this undoubtedly sounds difficult –– and it is. But it’s also doable! An article we posted previously referenced a piece by Jean Dare Roberts, entitled “A Divorce From Tobacco”, which recounted how a man who once smoked up to eight cigars a day and “ate” chewing tobacco was able to conquer the habit via the cold-turkey method. But if you are not ready for this approach, there are still other options.

2. Nicotine Pouches

Nicotine replacement products have been used for many years to help people quit smoking, and with considerable success. When people try to quit, it is natural to feel symptoms of withdrawal, and these can in turn hinder the effort. Thus, a method that revolves around the gradual reduction in nicotine can be highly effective; it cuts cigarette use without leading to withdrawal symptoms.

Nicotine replacement has traditionally revolved around patches and gum (and a few other products). Of late however, pouches have become the trendy force in the sector. Nicotine pouches are (roughly) 1.5-inch, tobacco-free packets that give a nicotine dose to the user when they are placed in the mouth between the gums and upper lip. They are discreet to use and come in a variety of flavors (mint, berry, and coffee, to name just a few). And while they’ve only been sold in the U.S. for about six years, Prilla reports that there are around 1 million nicotine pouch users in the U.S., with many of them being former cigarette smokers and chewing tobacco users. This –– coupled with the fact that pouches already accounted for 91% of sales in the “modern oral nicotine” category in 2021 –– indicates that they’re proving useful to people attempting to quit smoking.

3. Healthy Snacks

As mentioned, it is natural to experience withdrawal symptoms (like mood changes, fatigue, hunger, and cravings) while trying to smoke fewer cigarettes. But heading off cravings can actually make all of this easier to manage, essentially by distracting the mind (and mouth, for some). And in some cases, something as simple as a healthy snack can help.

An article at SFGate specifically pointed to fruit and raw vegetables as foods that can help in this way. Foods high in soluble fiber, such as oats, beans, and nuts, can also be useful in that the fiber slows down digestion –– making the eater feel full, and thus less inclined to want something in their mouth.

Ultimately, the goal with this method is to replace the smoking habit with something healthier that occupies the mouth, stomach, and/or mind, reducing the focus on smoking.

4. Hypnosis

While some may shrug off the notion of hypnotists being able to help, there are instances in which this method has appeared to be successful. A few years ago, The Atlantic wrote about hypnosis to help quit smoking, and acknowledged that the numbers are “fuzzy,” and experts can’t agree on the effectiveness. The same piece, however, quoted a hypnotist suggesting that 50% of his patients were able to quit with help from hypnosis. There are also anecdotal reports from patients who swear by the method.

To be clear, no scientific evidence backs the notion that hypnosis aids smoking cessation. But it can still be a useful option to explore. In most cases it will help a person to relax and focus on positive change; in some, it may lead to quitting.

Quitting smoking is never easy, but there are various ways to go about it. Try these options, and you may just find out what works, and start on your way toward a healthier lifestyle.

Simple Ways To Make Your Working Life Easier And Less Stressful

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If you enjoy your job, you’ll find that your life is more fun and that you advance faster in your career, but that’s not always easy.
Even if you find a role you love, there are many issues that can arise at work that can lead to stress and agitation.

UK staff work the most hours out of any European country. So it’s clear that we need to be focusing on making our working lives as easy and comfortable as possible.
In this article, we’ll explore some ways you can reduce your stress levels when at work and enjoy your job more.

Understand The Source Of Any Issues
The first step when trying to streamline and improve your working life is to think about any problems you might have. Then, think about the cause of these issues and if there’s any way you can work around it. For example, you may know that someone often causes problems by setting you tasks with a short turnaround time. So consider approaching them calmly and asking them to stop doing this. Together you can work out an approach that works for both of you.

Learn To Control Your Emotions
Often, conflicts and issues arise at work due to our feelings about particular actions. Suppose you notice that you’re experiencing a specific emotion regularly, such as anger. In that case, you need to learn constructive ways to control and manage it. Consider taking an online anger management course from the experts at ZandaX to reduce your anger’s impact on your working life. By being proactive and taking a course, you can improve your working and personal lives.

Talk To Your Co-Workers
Something as simple as talking to others about how you feel and what’s making your work life challenging can be a great way to reduce your personal burden and stress. Sometimes, you might find that your sources of stress are shared by others, so you can work out ways to deal with them or ask for the help you deserve. Also, talking is a valuable way to understand your emotions better and generally release any tension you might be feeling. Make sure that you don’t blame your colleagues and talk to them calmly and respectfully.

Set Yourself Personal Goals
If you don’t have goals to work towards, then you might feel aimless and struggle to motivate yourself at work. While your employer might set you professional targets, you should also think about setting yourself personal work goals. These will help you feel more energised about your role and drive you towards further success. Setting yourself goals also helps you feel more in control of your career, so it can be a useful approach for anyone who feels stuck in a rut at work.

Create A Comfortable Working Environment
The space in which you work can have a significant effect on your productivity and general working experience. As such, you should work to create a comfortable working environment and promote positivity and motivation. Consider using motivational posters and colourful artwork to brighten up a dull space. If you’re working remotely, you have more control over where you work and its décor, but if you work in a communal office, you also have a say. Discuss how you can enhance your workspace with your team leader or office manager. Then work with them to create a working environment that’s productive and comfortable for everyone that works there.

Consider Ergonomic Furniture
As well as your mental well-being, you also need to think about your physical health when you’re identifying sources of stress and optimising your working environment. Suppose you sit on uncomfortable chairs or at a desk that’s the wrong height for your body. In that case, you might be causing unnecessary pressure on your body. This can make you stressed and agitated, so try to find a way to be more comfortable at work. Ergonomic furniture is an ideal solution to explore, particularly if you work in an office and have to sit down all day or do a physically demanding role. There are many products out there that are designed to make you feel more comfortable and reduce your physical pain.

In Summary
Every role can be stressful at times. Sometimes, there’s nothing you can do but get through a stressful situation. However, if the stress is constant and not caused by a situation at work, you need to work out ways to manage it and improve your situation. These tips should help you create a more fun and enjoyable working environment. When you start enjoying your role, you might find that you’re more motivated and better prepared to deal with your job. You’ll end up in a better position than you were, both mentally and professionally.

Exercise Options That Will Improve Your Physical and Mental Health

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Time to Get Moving!

We all know that exercise in general will improve your mental health. Even a session in the gym with its awful music and oppressive mirrors can make you feel good when you come out. It might be the endorphins, it might be the sense of achievement, it might be the energy.

But sometimes you simply need something different. We’re not all made for enjoying the gym. We’re not against exercise, but in a better package. The best would be one that improves our mental health while we’re at it. Well, we’ve got lots of suggestions. Take a look at our guide to exercises that will improve your mental health.

How Exercise Can Improve Your Mental Health
Before going into detail about the individual exercises that will benefit your mental health, you should know the reasons behind this. Exercise is a natural remedy for anxiety and some mental health challenges. It can help you to relieve stress, boost your energy and provide you with a fresh release of endorphins. Any type of exercise in this regard will help, with certain individuals getting more out of it than others.

Some marginalized groups experience unique concerns and mental health challenges due to historical experiences, or even cultural differences. This is why July is known as Black, Indigenous, People of Color Mental Health Month. The Mental Health America organization dedicated the month to help increase public awareness of mental illness in these groups. There are experts out there providing personalized mental health care specializing in BIPOC mental health, to help those that are marginalized get the help they need. In the short term, exercise can help manage some mental health concerns. However, in the long term, it will be beneficial for mental health treatment and support to become more accessible.

Give Your dog A Workout
Everything’s more fun with a dog. A long walk will be fun in itself, but if you really want to give your fur baby a workout, that means you’ll need a workout too. Get on your running shoes or break out the bike and hit up a nature trail.

If you have a smaller fur baby, there is a fascinating trend of doggy yoga right now, where you’re using your dog as somewhat of a weight.

Getting a dog has lots of mental health benefits to begin with, but if you need a boost of endorphins, you can cause a double whammy of mental health benefits by adding your dog to the mix.

Dancing
Dancing, no matter what style you’re going for, is always fun. There is a reason you pay lots of money to get into the club when you’re in a state where the best place for you is your bed – it’s fun.
If you don’t fancy the club though, since you’re likely to be making yourself as unhealthy as you are working to get healthy, you can look into some dance classes so that you can learn some moves.

Nail Beyonce’s Single Ladies with a street dance class or put some fire in the belly with some tango.

There are lots to choose from, and they all have different benefits, but a few staples are the cardio exercise, the confidence, and the fun of dancing. You’ll soon forget any woes when you’re dancing, to the point that some experts tell you to just get up off the sofa and start to dance in order to get your brain into releasing some endorphins.

Look into tango, theatre, tap, folk, swing, etc. They all offer extra target points for exercise and a bit of character that might appeal. Then there are more sensual dances like pole and burlesque. They all have their own means of getting your body sweating. Pole, for example, is about core strength and muscles, since holding yourself by your thighs or one arm isn’t the easiest thing.

Skating
If you’ve got a rink nearby, you should look into skating. Ice skating or roller skating? It doesn’t matter. As long as you’re gliding around, you’ll use all the muscle groups in your body and greatly improve your balance and coordination.

Besides, if you look into roller blading, it’s likely you’ll come across a roller derby where you can dance as you glide, for an extra source of fun. And if you don’t, you can skate through your nature-filled park for an extra helping of mental health aid.

Getting outdoors, indoors
Look, sometimes the weather just isn’t permitting for excursions. We all know that getting out into nature is great for the mental health, and that’s perhaps true in the moment. But if you’re in an area that is constantly raining or cold, that won’t last.

Luckily, there are a lot of sport complexes around the world that like to offer you a chance to do your favorite nature-based sport no matter the weather. So, try rock climbing. It’s more of a partner sport, where you won’t be too out of breath to chat, so you might make a friend while you’re there.

And some places even have indoor ski slopes. No longer will it take a cross-continental flight to get the skis or even snowboard out, and instead you can enjoy the cardio burn of continually skiing indoors.

And in the meantime, stick a few plants in your bedroom to get the effect of nature in your home.

Getting Defensive
If you would like to incorporate a bit of power and personal safety into your exercise you might want to look at Krav Maga, boxing, and kickboxing. That’s just a sample. There is capoeira, karate, kung fu, muay thai, tae kwon do, and tang soo do for striking styles. You’ve got jiu jitsu, wrestling, luta livre, Russian sambo, and sumo, in the ground-fighting styles. Throwing styles include, judo, shuai jiao, hapkido and aikido. If you want to incorporate weapons you can look into kali, iaido or kendo and for a low impact option you can look into baguazhang, chi gong and tai chi. These low impact options are especially useful for your mental health as they have an element of meditation to them.

Gain confidence to be able to handle anything life throws at you, while actually learning what it takes to get yourself out of a dangerous situation. Or simply focus on your mental health with an exercise option that likes to incorporate meditation.