Work Smarter, Not Longer: Small Tweaks to Boost Your Health and Productivity

It can often feel like there are simply not enough waking hours in the day to do everything on your list. Are you one of the many people who opt to increase the length of your workday so you can fit everything in?⁠ Longer work days may seem like the best solution but they really aren't. A longer work day means less rest, less sleep and more screen time.

So much of our day is spent looking at a screen. It is even worse for the many who have made the shift from working at the office to working at home. We often don't even get the break from our screens to attend meetings because many of those are being done virtually now too.⁠

There is always a lot of talk about the importance of getting up from your desk and walking around for a bit or taking a few minutes to stretch, but it can be very easy to fall into the trap of believing that taking a break from your work will only set you back and make it more difficult to get a job done.⁠

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In fact, nothing is further from the truth. There are many benefits to stepping away from your desk for a short break. Some of these include:⁠

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Increased productivity⁠
⁠Improved mental health and well being⁠
⁠Restored focus and attention⁠
⁠Increased creativity⁠
⁠And many, many more!⁠

Why Breaks are a Game-Changer

Walking away from your desk for as little as 10 minutes can lead to profound improvements in both your mental and physical health. A quick pause allows your brain to reset, helping you return to your tasks with renewed energy and focus.

The key is to integrate small tweaks into your routine that create consistent productivity and holistic well-being. Here are some practical tips to elevate your workday while supporting your overall health:

1. Stay Hydrated

Proper hydration isn't just about quenching thirst—it’s a powerful tool for boosting productivity and concentration. Research shows that even mild dehydration (as little as 2% of your body weight) can negatively impact your mood, increase fatigue, and hinder your ability to stay alert.

Pro Tip: Keep a water bottle at your desk and aim to drink throughout the day. You can even set reminders (I use Waterful) to sip water at regular intervals.

2. Prioritize Quality Sleep

We often underestimate the power of a good night's sleep. Sleep is crucial for memory retention, better performance, and even immune system strength. It also greatly reduces stress, enhances mood, and improves decision-making capabilities.

How to improve your sleep habits:

Establish a consistent sleep schedule by going to bed and waking up at the same time every day.
Limit caffeine intake, particularly in the afternoon.
Try a 10-minute bedtime meditation routine to relax your mind and prepare for restful sleep. (I love using the Calm App (30 day trial from YES), InsightTimer, or Balance)

3. Protect Your Eyes with the 20/20/20 Rule

With so much screen time built into our workdays, eye strain has become a significant concern. The 20/20/20 rule is a simple yet highly effective method to reduce visual fatigue: every 20 minutes, take 20 seconds to look at something 20 feet away. This brief exercise relaxes your eyes and prevents the discomfort caused by prolonged screen use.

Bonus Tips for Eye Health:

Use anti-glare screen filters or computer glasses.
Try apps that reduce blue light from your screen to give your eyes some relief.

4. Leverage Tools to Build Healthy Habits

Incorporate tools and apps into your day to remind you to take breaks and stretch. One tool I personally love is Stretchly—a break reminder app that prompts you to step away from your desk at regular intervals. It’s been a game-changer for my productivity and well-being!

Question for Readers:Do you use any tools or apps to remind yourself to step away, stretch, or relax during the day? Let me know in the comments—I’d love to hear what works for you!

5. Incorporate Movement Into Your Day

Sitting at your desk for long periods can take a toll on your body and mind. Incorporating small bursts of movement throughout the day can improve blood circulation, boost energy levels, and prevent stiffness. Even a brief 5–10 minutes of light physical activity can go a long way.

Ways to add movement to your workday:

- Take a quick walk around your home, office, or outdoors.

- Try simple desk-friendly stretches to relieve tension in your neck, shoulders, and back.

- Use a standing desk or alternate between sitting and standing while working.

- Set a timer to remind yourself to move every hour.

- If you work at home, add a pull up bar at your door, so each time you get up or start a new task you do a pull up, you can equally do this with a push up routine.

Regular movement doesn’t just benefit your body—it helps refresh your mind, making it easier to focus and stay efficient throughout the day.

Final Thoughts

Boosting your productivity isn’t about working longer hours—it’s about working smarter. By incorporating small but impactful tweaks, such as staying hydrated, prioritizing sleep, and taking short breaks, you can improve your mental and physical health while getting more done in less time.

Remember, the goal isn’t just to perform better at work—it’s to feel happier, healthier, and more balanced overall.

Start making these changes today, one step at a time, and watch your productivity soar!