Good Lifestyle

In a perfect world, you get home work, cook a nutritious meal, quality quality with your family, to settle with a good book and fall asleep before 10 hours. But as the real world is far from perfect, evenings tend to be a little more messier. And if you are not careful, you will fall into an absence of ruts in which your bad evening habits are spilling over the next day, put in motion a vicious cycle in which you are less made during your peak hours.

But here is the thing: if you organize your hours of work after work, they can actually strengthen your productivity during daily grinding. So, before passing another night to melt in the couch and rocking a complete season of TV on Netflix, check out these 17 work habits after work that kill your productivity.

One of the first productivity killers after work takes place even before leaving the office. "Most people go to finishing work and it's directly on the train and in their own world," Steve Magress, Race Coach and Author of the BookPeak performancesaidThe cup. "This is not helpful."

Instead, take a moment for which magnon calls "the social recovery" or unzip with friends. This can be as simple as chatting with a colleague in the elevator on something non-working or meeting with your sister for a drink after work.

"If you do not have it, what's going on is that high cortisol level, this slight anxiety, it will stay there," he says. "And that's why many people come into this grind and they will do the same thing: go home, go back to television or scroll twitter and do not give yourself a chance to get off this stress."

Although it may seem to balance as many tasks after the work possible you will allow you to make the most of your time, it can often fire and let you have to restore tasks that could have been treated quickly and correctly the first times. Mit neuroscientifientistEarl Millersaid, "People can not make a multitasking, and when they say they can, they are mistaken themselves." So, instead of trying to build this PowerPoint point while you cook dinner, save yourself time and energy and do it the first time at the office tomorrow morning.

It can be easy to go home and fall into the couch without taking care of the world. But if you are really serious about productivity, you will want to make a plan for the next day. In a study, participants were invited to write a report after Christmas on how they spent their holidays. A group had to specify where, when, and how they would write the report, while another did not create a plan at all. Among the participants who made a plan, 71% handed over the report on time. Of those who did not have, only 32% sent a back.

Your plan could be as simple as a temporary schedule for the next day, you know what your goals are and how you will attack.

Catch up a colleague on a pint or two is one thing. But the closing of the bar on Wednesday is another - and it could have serious effects on your productivity the next day. TheAmerican Journal of Psychiatry noted that the higher your level of blood alcohol, the more you will probably show you will showSIGNS OF DEFICIENCY More than 12 hours later. This means that if you stay at 11 o'clock, you might feel until lunch the next day.

That you stay at the office late or put an overtime after dinner, work longerThis does not mean that you will be more productive. In fact, aSTANFORD UNIVERSITY STUDY Noted that "employee production falls sharply after a 50-hour work week and falls a cliff after 55 hours." This means that people who have put in 70 hours have very little to show for their last 15 hours.

Although you are technically out of schedule as soon as you leave the office, the habits you build at home will follow you at the workplace. And after arecent study I found that employees spend more than 32% of their working day on social media, it could be a habit you want to hit. Try to read a book or watch a movie instead, and help you recycle your brain to stop checking your cell.

Your mother was right: too much television will purify your brain- specification if you leave the time escape you. "If you look in a dark room with a lack of sun, it can screw up your circadian rhythm and disrupt the sleep cycles", John P. Higgins, MD, Associate Professor of Cardiology at the University of Texas Health Science Center of Houston , revealHealth.com. And if there is one thing we can tell you with certainty is that you play with your sleep will spoil you with your productivity.

In the same way that a visit to the ad can leave you in a state that is not exactly up-to-form, engage in a nightcock could be one of the main work habits that kill your productivity. Why? Seriouslyaffect how you sleep, Sporing your natural rhythm and block Rem, as well as wake up at night to hit the toilet. You could feel sleepy when your head hits the pillow, but you will pay for that later.

If you book while your cooking partner dinner, you do not make any favors. "If you need eight hours of sleep forlodge and you sleep for two hours in the afternoon or evening, you risk having less sleep during the night because your body may not require extra sleep, "according toverywellhealth.com. "Your sleep will become more fragmented with more frequent awakening and prolonged periods awake at night." The National Sleep Foundation alsoalert Naps post-work. If you feel the need to get a little rest during the day, it is better to stick 15 to 20 minutes from Naps at the latest at the beginning of the afternoon.

"For the best sleep night, most people should avoid energive training sessions at the end of the evening or just before going to bed," writes theNational Sleep Foundation. And for even more than a boost productivity, spend your training session from the evening in the morning. According to a study conducted by the University of North Carolina, the morning exercise is a great way to Booster Cortisol, which gives you the energy to remain productive all day.

If you are a night night, you know how difficult it can change your ways. But even if you live naturally between 20 hours and 8 am, the rest of the worldis not willing to welcomeYour favorite schedule. That's why, as strong as possible, you have to make sure you sleep well that you have to remain productive. Science says thetask is between six and nine o'clock.

A healthy diet promotes decision-making healthy (and productive!) All day. To keep your productivity on the point, a study conducted by Carnegie Mellon University suggests planning what you will eat for dinner in advance because you are more likely to make better decisions before being hungry. Numerous studies presented by theHarvard Business Review Also suggest that snack throughout the day can increase your productivity, rather than succumbing to a troubling hunger between your three meals allocated a day.

Eating is one of the great joys of life, but the bottom of the bag or two of Candy can have a number of negative results. In addition to having unfortunate effects on your body, junk food can zaple your energy instead of providing you with fuel that nutritional food does. According toInternal business community, Lisa Séfazio, Rd, says that "high fat foods and high sugar are sleeping" This is why "it is important to become heavy on healthy protein and fats and easily carbohydrates" if you are looking to keep Your Energy Up.

Some people feel that it's easier to do things themselves and others do not know how to delegate what needs to be done. But in most cases, it is not necessary - nor wise - to try to do it alone. Whether it's hiring an accountant for not having to spend extra time on your finances orHire a cleaning serviceTo rub the floors, the delegation can sometimes be the secret of productivity.

There are special situations where it is better to leave your spontaneous side take the head. But if your daily goal is to be as productive as possible, it is better to adjust (and paste) a routine that will benefit the most of your time, even after hours of work.

Life of lifenote that "the most affected people have structured routines - and for good reason. Structured routines make you more productive and efficient. Instead of running with a vague idea of ​​what you want to accomplish, the good routine of life can Be transformed into monster productivity. " This is particularly crucial during limited evening hours.

Take an hour of your night to eat a healthy dinner with the people you love has been demonstrated at lower levels of anxiety in yourself and your children, according to a study published in thePediatric Psychology Journal. And when you feel more Zen, you are much more inclined to get through your task list to make the next day.

As you can enjoy the thought of becoming a more rounded individual outside the workplace, a crushing quantity of research really suggests that your productivity and creativity are increased with more frequent mental breaks.

In fact, dozens of studies have been carried out to support the theory that rest and relaxation are essential to keep your brain alert and operate on all cylinders throughout the day. So, rather than taking a plethora of posterior activities to demanding work, try meditation, yoga or old-style sleep to give your brain a thumb a lot needed. If you want to increase your productivity even more, you will also want to know the10 Morning habits destroying your productivity.

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