Posture is more important than most people think. There have been many studies and evidence showing that how you walk or sit affects your work quality.
 Posture affects your work productivity – Photo: Shutterstock |
To understand this better, let’s look at the evolution process of our human ancestors. Millions of years ago, if someone was sitting or lying down, it is likely that they were in a relatively safe position and could be less alert. On the contrary, standing or moving would increase the ability to search for food and become prey.
Today, our bodies still retain some of these elements, said performance expert Max Vercruyssen, who conducts research on human posture. This means that the way you operate will depend on your posture. From here, office workers have more suggestions to improve their work productivity.
Here are three scientifically proven suggestions to help you improve work performance, according to Bloomberg.
Sit upright, resist the post-lunch slouch
Your heart rate increases by about 10 beats per minute if you transition from sitting to standing, significantly boosting reaction time and improving attention, Vercruyssen said. Vercruyssen suggests that each person adjusts their posture, or stands up, when they have a task that requires extra attention and focus.
Try to feel discomfort
According to Vercruyssen, the more comfortable a person feels, the easier it is for them to lose focus, feel tired, and even fall asleep. “Sitting on a hard chair can make you more energetic than sitting on a comfortable chair,” Vercruyssen said.
He suggests that each person categorize and schedule their work using the difficulty factor. If you feel uncomfortable with standing or sitting straight, use this time to perform tasks that require more thinking.
If you still can’t leave your comfortable sitting position, take a few minutes to go to the bathroom or get a drink of water. This will stimulate your brain and pull it out of a lethargic state in the afternoon.
Abandon the lazy posture
It is not surprising to say that when we feel bored or fail, our bodies tend to stagnate and become lethargic. The slouching posture also generates negative thoughts and makes people feel worse.
In a series of studies, health education professor Erik Peper at San Francisco State University asked participants to sit in different positions and then record negative thoughts, negative memories, and strong positive thoughts. People with a lazy appearance have difficulty recalling positive thoughts.
“If you have a lethargic, bored posture, it really changes your physiology. Testosterone levels decrease, cortisol levels increase, and you have more feelings of helplessness and hopelessness. Your brain has to work extra hard to lift up positive emotions and thoughts,” Peper said.
Peper categorizes this effect along with what he calls “shrinking posture” often seen in defeated or fearful animals.
“In the mammal group, this position is used to say ‘Please don’t hurt me,’ but many of us have to be in this position because of furniture design. The result of this is that our bodies evoke the thoughts mentioned above, even though each person does not realize it. We only feel like we are losing energy or initiative if we have to sit all day,” Professor Peper analyzed. Just 30 seconds of changing posture also significantly improves a person’s mood and energy level.
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Frequently asked questions
There are several techniques you can employ to enhance your work performance quickly and effectively. Firstly, set clear and defined goals. Understand your priorities and break down tasks into manageable steps. This helps you stay focused and prevents overwhelm. Secondly, practice the ‘Pomodoro Technique’. Work in focused bursts of 25 minutes, followed by short breaks. This technique improves productivity and helps you stay sharp. Additionally, create a conducive work environment by eliminating distractions and ensuring you have the necessary tools and resources readily available. Proper time management is key; allocate time efficiently and avoid procrastination. Finally, take care of your physical and mental well-being. Stay hydrated, eat nutritious meals, and take regular breaks to stretch and relax your mind.
The Pomodoro Technique is a time management method developed by Francesco Cirillo. It involves working in focused, uninterrupted intervals of 25 minutes, known as ‘pomodoros’, followed by short breaks. After several pomodoros, take a longer break. This technique improves productivity, concentration, and energy levels. It helps you stay focused on the task at hand, prevents burnout, and enhances your overall work performance.
Creating a conducive work environment is crucial for improving your work performance. Start by eliminating distractions like notifications, social media, and noisy surroundings. Ensure you have a dedicated workspace with adequate lighting and comfortable furniture. Keep your workspace organized and tidy, as clutter can be distracting and stressful. Have all the necessary tools and resources easily accessible to avoid wasting time searching for them. Create a positive and inspiring atmosphere by adding personal touches, such as plants or motivational quotes. Maintaining a pleasant temperature and ensuring proper ventilation are also important factors for optimal productivity.
Proper time management is essential for enhancing your work performance. It helps you prioritize tasks, set realistic deadlines, and allocate your time efficiently. By managing your time effectively, you can avoid procrastination, reduce stress, and improve your overall productivity. Proper time management also enables better planning, allowing you to break down complex tasks into smaller, more manageable steps. This helps you stay focused and ensures that you’re not overwhelmed by the scope of the work. Ultimately, it leads to higher quality work and improved performance.
Your physical and mental well-being has a direct impact on your work performance. Staying hydrated and eating nutritious meals provide your body and brain with the fuel they need to function optimally. Taking regular breaks to stretch and relax helps prevent muscle strain and mental fatigue. Engaging in physical activity and getting enough sleep are also crucial for maintaining your energy levels and focus throughout the workday. By prioritizing self-care, you can improve your concentration, reduce stress, and enhance your overall work performance.
