Why Looking After Your Health Improves Your Productivity

“If you don’t take care of your body, where will you live?”

- Gary Keller, The One Thing

 

Why Looking After Your Health Improves Your Productivity

In this blog I will explain you how your health seriously impacts upon your time management and productivity. I also share five essential tips that personally helped me boost my focus, improve my concentration and increase the quality of output.

One of the things I have learnt from personal experience over the years is, there is an undeniable link between your health and your productivity. When I was younger I suffered from an eating disorder. I was constantly yoyo-ing between surviving on as little as 800 calories a day, then comfort eating and bingeing on sugary foods. Of course, this had a huge negative impact on my health and also my focus & productivity. With such little energy, I confused my body with huge spikes of sugar followed by nothing for days. It is no wonder I struggled with focus and concentration. My output and productivity was inconsistent & shaky most of the time.

 
Alice Dartnell Life Success Coach Consultation London Gary Keller book “The One Thing”, Poor Health Habits ‘Four Thieves’ productivity

As Gary Keller explains in his book “The One Thing”, poor health habits are one of the ‘Four Thieves’ that can rob you of your productivity.

What is the Link Between Health and Productivity

Have you ever noticed a drop in your energy, focus or output in any of these scenarios?

  • Eating a big meal at lunchtime and then struggling to focus in the afternoon?
  • Struggling on a Monday because you've overindulged at the weekend?
  • Had to crash and burn after consuming too much caffeine or sugary snacks?
  • Felt the onset of a headache coming because you haven't drunk enough water?
  • Noticed you're more irritable or have less patience when you're tired?

When we look after our health, we automatically start to improve everything else. We get out what we put in, so what are you putting “in”? How is your sleep, eating habits, nutrition, fitness and mental well-being?

As Gary Keller explains in his book “The One Thing”, poor health habits are one of the ‘Four Thieves’ that can hold you up and rob you of your productivity. As Keller says, personal energy mismanagement is a silent thief of productivity.

Being busy is not an excuse. In fact if you're busy it is even more important to look after your health and well-being. I have noticed talking to clients and networking, that busy people, especially business owners and entrepreneurs, think they can save time by skimping on sleep, skipping meals, not taking breaks and not doing any exercise.  

I am sure like me, you have already seen first-hand the undeniable inextricable link between your health and your productivity. Neglecting your health will reduce your productivity.

 

Alice Dartnell Life Success Coach Consultation London alarm Clock

Sleep is an essential and sacrificing sleep means sacrificing productivity and your mental & physical health

The Importance of Sleep

So what's wrong with shaving the odd hour off of your nightly sleep? When there seems too much to do we often work late and sacrifice sleep. However, always remember the importance of a healthy sleep routine! Self care and sleep are important for effective time management. A life of all work and no relaxation and sleep can compromise your health and ultimately your productivity.

Getting adequate amount of sleep is essential for your well being and most people need 7 to 8 hours sleep every night. As Adam Uzialko writes in his article How Sleep Is Essential to Work and Productivity in the Business News Daily, sacrificing sleep also means sacrificing productivity and, in the long run, your mental and physical health. 

As the  National Institute of Health says in its article NIH Offers New Comprehensive Guide to Healthy Sleep, Studies have linked sleep to our ability to learn, create memories, and solve problems. Sleep has also been tied to mood. Without enough sleep, a person has trouble focusing, and responding quickly. In addition, mounting evidence links a chronic lack of sleep with an increased risk for developing obesity, diabetes, cardiovascular disease, and infections.

In his ground-breaking book, The One Thing”, Gary Keller writes, "Protect your sleep by determining when you must go to bed each night and don’t allow yourself to be lured away from it."

As Rachel Montañez writes in her article, 3 Essential Tactics For Conquering Sleep Deprivation And Burnout on the Forbes web site, sleep deprivation and burnout go hand-in-hand. In fact, the National sleep foundation says, “sleeping less than six hours each night is one of the best predictors of on-the-job burnout.”

I used to be someone whose motto was “I’ll sleep when I’m dead”, but after suffering burnout last year, I’m now 100% committed to putting my health first. I now appreciate how a lack of sleep can also have serious consequences and can lead to a burnout. In my article Burnout – What it is, what the warning signs are and how to prevent it , Dr Eleanor Akaho, shares her personal experiences of burnout, explains signs and symptoms of it and gives her tips how to recover from it.

 

 

Alice Dartnell Life Success Coach London Tips Improve your healt productivity sleep Pomodoro Technique hydration steps max lenz

Top Tips for Improving Your Health and Productivity

Top Tips for Improving Your Health and Productivity

Need to improve your health and productivity? These are some of the best tips and techniques that have worked for me!

Tip 1: Get enough sleep every night

As we discussed above, sleep is an essential part of wellness, and a lack of sleep will reduce the quality of your work and your productivity.

As the Sleep Foundation explains in their recent blog on sleep hygiene, paying attention to sleep hygiene is one of the easiest ways that you can set yourself up for better sleep.

Strong sleep hygiene means having both, a bedroom environment and daily routines that promote consistent, uninterrupted sleep. Keeping a stable sleep schedule, making your bedroom comfortable and free of disruptions, following a relaxing pre-bed routine, and building healthy habits during the day can all contribute to improving the quality of your sleep and increase your productivity.

Tip 2: Practice the Pomodoro technique

The Pomodoro Technique is a time management method developed by the entrepreneur and author Francesco Cirillo in the late 1980s.

When you use the Pomodoro Technique, you will always work in short sprints, which will make sure that you’re consistently productive. I always advocate in my coaching and training on goal setting & time management, that it is best to work in short, sharp bursts. Taking regular breaks will also keep you creative, focused and also free from burning out.

As Dr. Michael Mosley explained in his recent newspaper article, sitting continually is extremely bad for your health and your immune system. Dr. Mosley recommends standing up and walking around every 30-minutes. 

Read my blog Why Pomodoro Technique Increases Your Productivity, to find out how it will transform your time management and help you be more productive, especially if you are working from home.

Tip 3: Keep moving & get out your chair!

When you take your Pomodoro breaks, don't forget to get out of your chair and go for short walks, especially if you do a lot of sitting or computer work.

As the Weight Loss and Healthy Lifestyle Coach Anne Larchy explains in my latest book, How To Work From Home : Whilst Staying Productive, Healthy and Sane:

“Working from home we're much more seated, and often seated on regular chairs and not proper desk chairs, our hip flexors, lower back and shoulders really need attention. Make sure you don’t skip the stretches, otherwise the aches and pains will kick in sooner rather than from old age.”  

Tip 4 : Reduce your sugar intake

You may be surprised to learn that your health and productivity can be improved by reducing your sugar intake. We all realise that when we eat well, we feel better. However, did you know that we also think and perform better?

According to a recent UCLA study, sugar “forms free radicals in the brain’s membrane, compromising our nerve cells’ ability to communicate”. This causes a “foggy” or “out of it” feeling. The study drew strong connections between sugar intake and a reduction in how well we remember instructions and process ideas.

Eat more high protein and high fibre foods, like almonds and lentils, to help you focus and help curb your sugar cravings.

Tip 5 : Drink more water

I start every day with a cup of hot water and lemon as part of my Miracle Morning Routine.  I find it really cleanses and hydrates me. After a long time without hydration whilst we are asleep, it is important to make sure we rehydrate our bodies first thing in the morning.

As the Habit Growth article The Unexpected Benefits Of Hydration On Productivity explains, there are countless physical and mental health benefits of staying hydrated. The human body is made up of approximately 70% water, with certain organs containing much higher ratios than this, so a hydrated body is a healthy body. Dehydration can lead to lack of energy, difficulty in concentrating, and mental alertness, which will effect focus & time management. Dehydration also can lead to headache & dizziness, negative mood and  interfere with a person’s ability to think rationally. A 2013 study by the University of East London showed, that drinking water resulted in a 14% increase in productivity.

Most experts agree that drinking at least 2 litres of water a day will prevent dehydration, although I always drink more. Of course, other beverages (except alcohol) help you to hydrate too, but they often contain loads of sugar, and those sugar dips do NOT do you any good! Although research has proven that low to moderate caffeine intake does not have a negative impact on hydration, you should not drink more than 4 cups of coffee a day.

 

Further Reading

Have you heard of the Pomodoro Technique of time management? Read my blog Why the Pomodoro Technique Increases Your Productivity, to find out how it will transform your time management and help you be more productive, especially if you are working from home.

Are you suffering from burnout? Are you exhausted and irritable? Are you showing the early signs of burnout? In the article, Burnout – What it is what the warning signs are and how to prevent it , Dr Eleanor Akaho shares her personal experiences of burnout, explains signs and symptoms of it, and gives her tips how to recover from it.

 

Find Out More - Join Me on Instagram and LinkedIn!

Get in touch via email, Instagram or LinkedIn

Alice Dartnell Life Success Coach Consultation London Follow me on Instagram

Alice Dartnell Life Success Coach Consultation London Follow me on Instagram

30 Minute Complimentary Discovery and Planning Call

This is our opportunity to get to know a bit more about each other, to look at your goals, how coaching will support you, and how to proceed with coaching if this is right for you!

I offer 1-2-1 coaching packages, as well as courses and group programmes at certain points of the year, so please feel free to still book in a chat with me if you're not looking for 1-2-1 coaching, but interested in courses instead.

This is 100% free of charge, no obligations.

I am excited to talk to you to see how we can create a life by design for you!

Book your place now!

Book your complimentary discovery and planning call here!

Get Your Complimentary "Time Management Review"

I think we can all agree if there’s ONE thing in life we would all want... it’s more time!

In this FREE 20-minute Time Management Review, I am going to support you by helping you to assess where your time management could be improved. Think of this as a "health check-up" for your time, to give you the low down of where you would benefit from making tweaks! 

We’ll work together to look at where you can plug the time leaks in your day, uncover what’s holding you back, and identify how you can boost your productivity to help you work smarter, not harder!

Book your complimentary review now, as spaces are limited and filling up quickly!

Get your complimentary time management review here!

Alice Dartnell Life Success Coach Consultation London  Time Management Review Button

Have You Ever Thought About 1-2-1 Coaching?
What is 2021 bringing you? Muddling through but wanting that extra push and support? Or perhaps you’ve no idea what you want, let alone how you are going to get there!

Coaching helps you get from where you are now, to where you want to be – it’ll give you the skills, tools and knowledge to unlock your potential, reframe your thinking, and overcome obstacles to help you reach your goals. In particular, I specialise in goal setting, time management & mindset, empowering you to create a life by design. So if you’re ready to start living a life you love, then let’s chat.

I have just THREE spots available for new clients opening up in Summer of 2021!!! Get your 1-2-1 coaching spot - call me now!

What My 1-2-1 Clients Are Saying

Alice Dartnell Life Success Coach London Oonagh English DipNT mNTOI - Life Coach and Nutritional Therapist

I initially signed up with Alice to help me with my time management and productivity in my business and everyday life. Alice is a fantastic coach. She is very supportive and kind. I love her honest and straightforward approach. Since working with Alice, I have discovered so many new ways of doing things. She has helped me uncover the root of some of my habitual tendencies and transform them. The amount of care and support she offers is priceless. I highly recommend working with her. 

Oonagh English  - Life Coach and Nutritional Therapist

 

So, whether you are interested to learn more about how I can help you or you are curious about what coaching is, let’s have a virtual coffee and a friendly chat to see if 1-2-1 coaching is for you!

Let's have a friendly chat about 1-2-1 coaching!

lice Dartnell Life Success Coach London UK miracle consultation friendly chat pink

 

Let's Work Together

If you are serious about wanting to make life-long changes and positively transform your life, then I would love to hear from you to see how I can support you.

I have helped a range of people on a huge variety of goals – from suffering with confidence loss, to publishing a book, to enabling a change of direction in life, to small business owners struggling with staff – but my main focus is to support the busy professional who is trying to juggle it all.

I can help YOU through my 1-2-1 coaching, group coaching and my bespoke but life changing courses. Let's Work Together. Sounds good? Take a look at my website to find out more!

Let's work together!

Alice Dartnell Life Success Coach London UK Time Management button pink

Alice Dartnell Life London Success Coach book Power of Habits Charles Duhigg Success Box Book Club How create positive habit

Success Box is your revolutionary monthly membership personal development book club

Success Box Personal Development Book Club

Success Box is your revolutionary monthly membership book club combining the learning and community you expect from a book club with the empowerment and growth you gain in a group coaching environment. All through the effortlessness of a monthly subscription box. You can find out more about Success Box by clicking HERE.

📚 Take inspired action from reading personal development books (not just reading them for the sake of it)  

📚 Accountability with others to prevent procrastination  

📚 Be introduced to new personal development books that you may not have chosen  

📚  Be confident in their worth as all books are vetted 

📚  Empowering and support with a like-minded, driven, inspiring community  

Are you ready for a life-changing monthly meeting, support and community that will inspire you, challenge you and grow you, all through reading and sharing ideas?

Find out more about Success Box here!

lice Dartnell Life Success Coach London UK miracle consultation friendly chat pink

 Alice Dartnell Life Success Coach Consultation London Success Box Personal development Book club

 

 

 

What does it take to successfully work from home?

Alice Dartnell Life Success Coach Consultation London How To Work From Home green blue  book kindle cover

Have you ever wondered what does it take to successfully work from home? My latest book is a hands-on guide for everyone working at home. It will show you in easy to read tips how to work from home, whilst staying productive, healthy and sane.

In informative, easy to read chapters, you will learn how to set up your own dedicated workspace, select the right office equipment and tips for video calling and conferencing. You will also learn the importance of setting and maintaining boundaries inside the home, managing distractions, avoiding procrastination and learn how to establish a routine that suits your lifestyle.

With many people working from home for the first time, this book is a practical guide to show you how to work from home, whilst staying productive, healthy and sane.

On sale for just £2.42 / $2.99!  To purchase your copy click the Amazon button below!

Alice Dartnell Life Success Coach Consultation London Amazon Button UK Alice Dartnell Life Success Coach Consultation London Amazon Button

 

 

Like to Know More - Join Me on Instagram and LinkedIn!

Please share this blog with others if it has resonated with you! I would also love to hear from you! 

Get in touch via email, Instagram or LinkedIn

Alice Dartnell Life Success Coach Consultation London Follow me on Instagram 

Alice Dartnell Life Success Coach Consultation London Follow me on Instagram

Let's Stay in Touch!

Like this article? Then why not share it on social media? Also, sign up to my fortnightly newsletter and you’ll get all my tips & tricks to help you create a life by design, as well as being the first to hear about my events and of course, EXCLUSIVE offers!

My newsletter will also give insight into my daily work as a Life & Success Coach, so you can benefit from learning tools and techniques to improve your time management, mindset and empower yourself to live a Life By Design! No spamming. No Selling of your data. No bombarding your inbox. 

Hit the button below or sign up at the bottom of the page to stay in touch and to receive useful information and offers to help transform your life. 👇👇👇

Alice Dartnell Life Success Coach Consultation London Follow nEWSLETTER

 

This article is written by Alice Dartnell, life and success coach of Alice Dartnell Limited. Alice empowers busy professionals to be successful, transform their lives and achieve more by improving their confidence, mindset and time management.

For more information please see www.alicedartnell.com.

Copyright 2020 Alice Dartnell Limited

 

Disclaimer 

This blog is published solely for educational and entertainment purposes. The author and publisher are not offering it as legal, accounting, health care or other professional services advice. While best efforts have been used in preparing this blog, the author and publisher make no representations or warranties of any kind and assume no liabilities of any kind with respect to the accuracy or completeness of the contents. Neither the author nor the publisher shall be held liable or responsible to any person or entity with respect to any loss or incidental or consequential damages caused, or alleged to have been caused, directly or indirectly, by the information contained herein. Every person and company are different, and the advice and strategies contained herein may not be suitable for your situation. Alice Dartnell or Alice Dartnell Limited is not liable for the contents of any external internet sites listed, nor does it endorse any commercial product or service mentioned or advised in this blog. You should seek the services of a competent professional as appropriate. You are responsible for your own choices, actions, and results. Always consult your own General Practitioner if you're in any way concerned about your health.