Too much work and not enough time to get it all done do? You’re definitely not alone. But don’t think late nights at the office or pulling all-nighters is the way to solve your problem. Sneaking in those extra hours could be exactly what your boss doesn’t want you to do—even if she doesn’t realize it yet.
While a 40-hour work week is thought to be the “traditional” structure of a full-time job, few Americans are actually following that 9-to-5 work-week schedule. In fact, a recent Gallup poll showed that 50% of U.S. employees say they are working more than 40 hours, clocking an average closer to 47 hours per week. That’s almost a full extra business day—yikes!
Deadlines, peer pressure, management expectations, and more can all be to blame, but it turns out those extra hours can hurt your productivity in the long run. The longer you work, the less time you have to focus on activities outside of work that can improve your wellbeing, such as exercising, cooking a healthy meal, or spending time with loved ones. Longer work days can also lead to fewer hours of sleep, which eventually takes a heavy toll on productivity.
The Centers for Disease Control and Prevention cites studies that find “a pattern of deteriorating performance on psychophysiological tests as well as injuries while working long hours.” The CDC also reports “the 9th to 12th hours of work were associated with feelings of decreased alertness and increased fatigue, lower cognitive function, [and] declines in vigilance on task measures.”
No doubt, it’s important to focus on ways to make the most out of your workday so you don’t feel the need to work longer hours. Here are some tips to help you feel more productive, accomplished, and refreshed.
Avoid Distractions
Limit your time on social media and other distracting websites during the workday.
Make Friends with To-Do Lists
Creating lists to map out priorities and deadlines will help keep you on track. And checking an item off your lists feels really satisfying.
Take Breaks
If you’re feeling restless or a sense of writer’s block, take a breather. Studies show small breaks (think: a short walk outside) can help get your creative juices flowing again.
Sleep More
There’s nothing like a successful night’s sleep to prepare you for a productive workday. Aim for 7 to 8 hours of sleep each night to keep you energized and ready to tackle daily tasks.
Want to bring more great health tips to the office? Learn how Fitbit Wellness can help your company develop a successful wellness program, create engaging challenges, and improve employee health.
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
Emma Leyton
Emma Leyton spreads the word about healthy living for Fitbit Group Health. A lover of all things related to health and wellness, Emma has a passion for workplace wellbeing and how it positively impacts peoples’ lives. You can find her commuting everywhere by foot, running the hills of San Francisco, roasting brussels sprouts in her oven, and blending smoothies in her Vitamix.
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