Properly use legal time for rest. At lunch, you can read if your work is physical. It is useful for office workers to sit down and stretch their feet several times, walk around, and bow down. Ask the authorities to equip the horizontal bar.
Some even put coolers with water away from workplaces so that employees warm up a little.
Alternate intellectual and physical labor. At lunchtime, go for a workout or just take a walk in the nearest park. Do not use public transport on the way home, but walk part of the way.
How to ensure a healthy sleep and easy to wake up in the morning?
The first rule – fall asleep without sleeping pills. Of great importance is not so much the duration of sleep – someone only needs 5 hours to get enough sleep, but its quality. You need to sleep in complete darkness, if it is not very cold, leave the window a little open to provide an influx of fresh air. Better to go to bed no later than midnight. It is better to go to bed naked, but if you like pajamas, then it should be without synthetics.
Quality sleep relieves the nervous system well. Therefore, it is better not to watch movies at night, but to fully relax. Of great value is sleep in the first half of the night. To fall asleep faster, an hour before night rest is useful to take a walk. You can drink kefir at night, but a heavy dinner is undesirable – the dream will be sensitive, superficial.
Immediately after the alarm rings, do not get out of bed. Morning exercises should not tire, but the movements are best performed with maximum vigor. You can start doing exercises in bed. Stretch, wave your hands, do exercises “scissors” and “bicycle”.
To wake up, you can pour cold water in the morning. But accustom yourself to this gradually, lowering the temperature. You need to start in the summer when you are not sick. In winter, you can get enough oxygen and get enough sunlight by going to the forest skiing, doing Nordic walking. Try not to dress too warm, buy a ski jacket instead of a down jacket. Clothing should be light, not hamper movement.
What to do on the weekend?
Load yourself with household chores just a little. Clean the apartment in parts, on holidays and weekdays, do the general cleaning during the holidays. Saturday and Sunday are well devoted to communication with nature. You can organize a walk in the woods or a trip to the country.
Types of outdoor activities:
- Social. Communication with relatives, friends, loved ones, joint trips to various events, films with your favorite actors, concerts, performances.
- Physical. Gym, massage, swimming.
- Spiritual – prayers, going to the temple, meditation.
By alternating these types of recreation, you will increase productivity. If you like cultural rest, visiting exhibitions and a cinema will help you distract from thoughts about the office. And do not take work home.
Academician Pavlov distributed work time up to a minute. During the day he rested for 2 hours, and at night set aside for 6 hours. Forgetting the change of activity, you are hurting yourself. Multitasking, constant rumors are very exhausting.
Vacation planning
Vacation determines the well-being and working spirit for the year ahead. We will tell you about the recommendations that are given in the book of G. Arkhangelsky “Time for rest: for those who work hard. ” The author writes that the most important thing during a vacation is to alternate passive idleness, lying on the beach with a change in activity.
Switching is an active scenario requiring a lot of energy: it is a sport, hiking. During passive rest, energy is restored. The mistake when planning a vacation is to start with a vacation, not a switch. You probably noticed that in this case, thoughts will still be about accounts and customers. Start with outdoor activities – excursions, hiking, visiting monuments of architecture. So you immediately plunge into a new atmosphere and stop thinking about problems at work.
If it is not possible to visit distant countries, you can do a vacation in the country. In nature, there is everything that is needed to restore strength: fresh air, products of our own production and peace. If you do not grow anything, eat farm products. Surely one of your neighbors in the country has a garden and a kitchen garden.
To avoid surprises like bad weather or a hotel, find out everything in advance. Look at the reviews of tourists. There are sites where you can find the names of travel agencies with which it is better not to deal. Make a list of interesting places you want to see. Settle for wellness if there are healing springs or mud nearby. Balneotherapy (treatment with mineral waters) works wonders. Be sure to consider who to go with. Complainants can ruin a vacation.
Rest, according to the Russian physiologist N. E. Vvedensky, “does not necessarily imply complete inaction on the part of a person, it can be achieved by a simple change of business – by shifting attention to a new field of activity. ”
The higher the employment, the higher the success?
No, the fact is that permanent employment does not mean efficiency. To unload yourself, we recommend two ways:
- Record tasks. This will reduce anxiety and eliminate the need to constantly rummage through the memory in search of an answer to the question: “What should I do now?”
- Perform important and difficult tasks first. So you do not have to constantly think about them throughout the day. Simpler things can be postponed until later.
Leaders: teach subordinates to rest
Talk with colleagues about how to relax. Provide a comfortable workplace for everyone. Pay attention to the comfort of armchairs and the presence of air conditioning in the office. It is better to leave a vacation in two parts of 10-12 days. Nothing motivates an employee more than a personal example of a boss. Long conversations in the smoking room, being late is not for you. It’s better to wake up an hour earlier than not arriving at the right time. It is important to know and understand the goals of the company, to be able to divide large tasks into subtasks.
It is better to control execution unobtrusively. Create a trusting atmosphere for companies – people will spend less energy on sorting out relationships. Do not encourage team discussion of personal life, slander. And no matter, you are an adherent of an authoritarian, democratic or liberal management style. He who has a good rest works productively. Do exercises throughout the office, exercise, go to the gym.
Psychotherapist Alexei Parshin interestingly told about his trip to Italy:
The first visit to this country surprised me with the features of the Italians. I was in the laboratory of the University of Verona, doing my own thing, but suddenly I saw that my foreign colleagues were leaving somewhere. At first I thought a fire started. In fact, they went to drink coffee, because the break at 11 o’clock is an unshakable time. Like lunch at noon. Italians give up their business to give the body a little rest.
When working at a computer, take breaks of 10 minutes every 50 minutes. If you have a car, set an alarm for lunch and sleep in it for 15 minutes. Or close in your office. Your and subordinate’s performance is a curve that first grows up, but then falls down. Therefore, on Monday and Friday, it is better to refuse important events.
