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How to increase your productivity. Our 3 step guide to get more out of your working day.



It’s common to get stuck, transfixed by the bright light of the luminescent screen staring right back at you. Constantly twitching the mouse to stop the computer going to sleep, or is that to stop you from sleeping. Maybe you need another coffee. Maybe through sheer willpower and magic dust from the office wizard, you will get your project done. Wait a minute… It's already 5pm and I only ticked off one task. Another day down the drain.


That’s the worst case scenario, but how do we pull the plug on procrastination’s plans before it sinks its teeth?


Here is our 3 step survival guide for overcoming procrastination.


  1. Start with easy wins


Momentum is a powerful tool. Once you get that ball rolling it can be hard to stop. Starting with a few of your easier tasks will create momentum, and help you feel like you are accomplishing something. When you tick a task off your list, it feels great and motivates you to tackle the next one. All of a sudden you become an unstoppable force of task completion and you end up doing all your work, and have time to clean your desk at the end of it all. Not bad for a day's work.


2. Take regular movement breaks.


The brain can generally only go through 90 minutes of high focus at one time. These cycles are called the Ultradian Rhythm. These periods of intense concentration are usually followed by 20 minutes of low concentration. This would explain why it is hard to maintain a high output on one task after a certain period of time. Here is an experiment for you, when you sit at your desk in the morning and everyone starts working, set a timer for 90 mins. When the timer goes off, see how many people get up to go make a coffee and get some biscuits.


So how do we get over this Ultradian Cycle? Every 60-90 minutes, get up from your desk, and go for a walk. Preferably 10 minutes and preferably outside. Stretch your legs, move and breathe in the fresh air. This will get the blood circulating and give your brain the break it needs. This can also help improve your creativity, 10 minutes of walking outside can help you see a scenario from a different angle or open your senses to different inputs. You could walk past a doughnut shop with the smell of fresh desserts and come up with a solution to your new brand’s marketing campaign, and once you circle back to the office (pun intended), you will be ready to show off your new idea, and share your doughnuts.


3. Binaural Beats


Binaural Beats are like music food for the brain. Research has shown that Binaural Beats at 40Hz can bring about improved cognitive function, improved verbal recall, and improved memory. The suggestion is that it’s best to listen to this for around 30 minutes prior to a working bout. As it takes time for the brain to adjust to the effects.


So give your brain the gift of a cognitive rave prior to high focused bouts of work and reap the benefits.


These are just 3 easy steps you can take to improve your productivity throughout the working day. Give them a try and see your job become a more satisfying and pleasant experience, and don’t forget to bring me back a doughnut.


Josh P

CO-Founder of R.D.A Strength Systems



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