By Aleida Lopez Gimenez

Modern lifestyles are becoming increasingly busy and difficult to balance. We work longer hours, and we take on more responsibilities and commitments. This way of working and living is detrimental to our mental health, physical health, and even productivity levels.

It might seem counterintuitive, but having a super busy schedule won’t help your productivity. Instead, slowing things down a little bit can have a positive effect on your performance. Read on to find out more about how to slow things down and increase your productivity:

Taking Time Off

Having unrealistic expectations regarding our own productivity can lead us to fill every little hole in our schedule and leaving little to no time to rest or, simply, do nothing. However, this desire to tick every box can be frustrated by uncontrollable lack of motivation, problems in focusing, and even health scares that can range from catching a cold to more serious issues.

The reason why constant griding is actually not productive at all is that, when our energy levels are too low, we can’t find enough fuel to burn. Taking time to rest and to break our busy routine, simply leaving a blank space in our schedule, will help us detach from work and personal stressors and reset our energy.

Vacations are also beneficial to your wellbeing and can boost your performance. The accounting firm Ernst & Young carried out an internal study which showed that for each additional ten hours of vacation employees took, their year-end performance reviews improved by 8%.

In 2006, the accounting did an internal study of its employees and found that for each additional 10 hours of vacation employees took, their year-end performance ratings from supervisors (on a scale of one to five) improved by 8 percent. Frequent vacationers were also significantly less likely to leave the firm. Studies conducted in other companies also showed that vacation decreased risks of depression, heart attacks, and other serious health issues.

Sleep Is Crucial

A hectic life tends to take a toll on our sleep, and we sometimes overlook the damage sleeping less than 6-7 hours can cause. Also, even if we manage to get to bed early, high-stress levels can cause insomnia and other sleep disturbances. Poor sleep can cause many health issues, from depression and anxiety to diabetes and heart failure.

Regarding productivity, longer sleeping hours are also correlated to increased productivity. A study on Stanford University basketball players’ sleep patterns proved that a 10-hour sleep routine dramatically improved their athletic performance: free-throw and three-point shooting increased an average of 9%.

Besides a good night's sleep, napping has also been proven to help productivity. Contrary to what it might seem, taking some time to sleep during the day can help you make the most out of your work hours. Researcher Sara Mednick has found proof that naps, as well as nocturnal sleep, have a restoring effect. They prevent perceptual deterioration and burnout and, therefore, improve performance.

Meditation and Working Out

How many times have you ditched your meditation session or workout because you “don’t have the time”? Being too busy is often an excuse to avoid doing things we already know would have a positive impact on our wellbeing. However, we usually fail to consider the negative impact of forgetting about self-care.

Research shows that mindfulness and meditation have a positive correlation to productivity in the workplace, aside from increasing wellbeing and reducing stress and burnout. Concretely, meditation helps revitalize the mind, as it is a great tool to let go of concerns and stress. It induces a “relaxation response” in the body, which has physiological changes in metabolism, heart rate, respiration, blood pressure, and brain chemistry. Taking things slow will help your “reset” your mind and your body and help you make the most out of your time.

Similarly, introducing exercise in your daily routine will not only bring you physical benefits but will also make you more productive. A study found out that productivity increased with improved muscle strength and decreased body mass index. That is why it is important to schedule regular workouts, as investing time in exercise will help you in your work performance and in achieving your productivity goals.

Conclusion

To sum up, slowing down in your everyday life can boost your work and personal performance. Find moments and mechanisms to reset, clear your mind, and recover your energy levels. Taking some time off, sleeping properly, and introducing meditation and exercise into your life will help you make the most out of your time, that is, being more productive.