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  • Hey, it's Marie Forleo and you are watching MarieTV, the place to be to create a business

  • and life you love.

  • Now, if you want to be even more productive and feel less burned out at the end of each

  • workday, this episode is going to show you how.

  • Today's question comes from Kelly who writes:

  • Good day, Marie.

  • I love your work and love B-School, so thanks for all that you do.

  • Here's my situation.

  • I work full-time and I'm also a budding entrepreneur.

  • My job hours are 2 to 10pm, so I get a good three hours most weekdays to work on my business,

  • and I'm usually very productive.

  • I recently took some time off thinking I'd be able to get even more done, however I only

  • got in four solid hours before my creative brain seemed to run out of steam, and this

  • happened the whole four days.

  • Do you have advice on taking more effective breaks?

  • Eventually I'd like to work solely on my business, but I'm afraid that I'd only

  • be useful for half the day anyway.

  • Thanks so much, Kelly.”

  • Kelly, I love this question.

  • And I have to say, I love your business BentSentiments.com.

  • I mean, Butch Please and Vegetarian Vagatarian.

  • Now, there's a restaurant.

  • Now, you know, Kelly.

  • The fact that you found it difficult to stay productive on those four days that you had

  • off doesn't surprise me at all.

  • You know, when we push ourselves and work really hard, like 10 to 14 hours a day consistently,

  • fatigue tends to build up.

  • And then once we do take a break, all that fatigue really starts to come to the surface

  • and often we need longer times to recover.

  • You see, unlike computers, which are built to work at high speeds running multiple programs

  • at once over long periods of time, we humans are not designed to work that way.

  • In fact, bestselling author Tony Schwartz says this.

  • “A growing body of research suggests that we're most productive when we move between

  • periods of high focus and intermittent rest.”

  • That's why it's so important, Kelly, to intentionally take smart, effective breaks.

  • Now, there is some interesting research around how to do this.

  • Now, will these strategies work for everyone?

  • Of course not.

  • What works for one person may not work for you.

  • However, these five steps that I'm about to share are a great starting point.

  • And to make them easy to remember, I've created an acronym called RESET.

  • R-E-S-E-T.

  • You ready?

  • Let's do this.

  • Step number one, R stands for review your day and plan breaks in advance.

  • Now, ideally you're gonna plan your work day, including your break times, the night

  • before.

  • And if you haven't seen my video about why planning your day the night before is so damn

  • important, you need to watch that right after this one.

  • But here's what you need to know.

  • According to research, if you decide in advance where and when you're going to take a specific

  • action, you can double or triple your chances of meeting your goal.

  • Now, you might be asking how many breaks should you take and when?

  • Here's a good rule of thumb.

  • Take a five to 15 minute break every 90 minutes of dedicated focus time.

  • Step number two stands for E, meaning make it easy to remember.

  • So in other words, make taking breaks a no friggin' brainer.

  • Put them in your calendar, set up notifications, or set timers on your phone.

  • Because if you're anything like me, once you put your head down and you get into that

  • focus zone, you can be in the cave for hours without ever looking up to like, I don't know,

  • eat or shower or pee.

  • Personally, I've forgotten to do all of those things.

  • Step number three, S, stands for step away from the screen.

  • So meaning during your breaks no email, no social media or web surfing.

  • So put down your phone and close the damn computer.

  • Why, you might ask?

  • Well, a study done by researchers at the University of Illinois and George Mason found that: “reading

  • websites and checking email taxes many of the same mental processes that we use when

  • we're actually working, which actually makes fatigue worse.”

  • So what should you do instead?

  • Move on to step number four, which is: step fourexersate.”

  • Meaning you need to exercise and hydrate.

  • Now, I wanna talk about hydration first, because dehydration is debilitating.

  • Studies at Yukon's human performance laboratory showed that dehydration can negatively affect

  • concentration, reaction time, memory, mood, and can cause headaches, fatigue, and anxiety.

  • So drink a big, tall glass of water, then do something to move your body.

  • Get outside in nature, take a walk around the block, do some stretches.

  • Or, heck, one of my favorites.

  • Take a dance break.

  • In fact, Zach from Team Forleo has a simple five minute dance routine that he does at

  • home and in the studio.

  • Yes!

  • Yes!

  • Seriously though, Harvard Business Review reports that exercise during your work day

  • has benefits like improved concentration, sharper memory, faster learning, prolonged

  • mental stamina, enhanced creativity, lowers stress, and elevated mood.

  • Oh, my goodness.

  • Zach.

  • Did you memorize all of that?

  • Yup.

  • Dance break!

  • Yes!

  • Finally, step number five, T, stands for tune back in.

  • So once you've walked or stretched or danced, take a few deep breaths and tune back into

  • the project you were doing or the next project on your list.

  • Remember, where attention goes energy flows.

  • And what you want to do is redirect your cognitive energy back into focus mode.

  • Now for the RESET recap.

  • Step number one is review your day and plan breaks in advance.

  • Step number two is make it easy, as in easy to remember with simple alarms or notifications.

  • Step number three, step away from the screens, my friends.

  • Step number four isexersate,” exercise and hydrate.

  • And step number five is tune back in.

  • Now, truth be told, I have got so much more to say on this topic.

  • We didn't even talk about the power of naps or the power of meditation.

  • But you've got more than enough to get yourself started.

  • Now, if maximizing productivity and minimizing burnout is something that you want to learn

  • more about, tell me in the comments below and I'll make more shows about it.

  • That was my A to your Q, and I really do hope it helps.

  • Now I want to hear from you.

  • Whether you work with a team or you work for yourself, what are some strategies and insights

  • that have helped you get more done in less time with less burnout?

  • Leave a comment below and let me know.

  • Now, as always, the best conversations happen over at the magical land of MarieForleo.com,

  • so head on over there and leave a comment now.

  • Once you're there be sure to sign up to our email list and become an MF Insider.

  • You're gonna get instant access to a powerful audio training I created called How To Get

  • Anything You Want.

  • It's so good.

  • You're also gonna get exclusive content, special giveaways, and personal updates from

  • me that I just don't share anywhere else.

  • Stay on your game and keep going for your dreams, because the world really does need

  • that special gift that only you have.

  • Thank you so much for watching and I'll catch you next time on MarieTV.

  • Ready to find your voice and sell with heart?

  • We'll show you how.

  • Get started now with our free writing class at TheCopyCure.com.

  • Side effects include enlarged profits.

  • Yay!

  • Yay!

  • We're not on a boat.

  • We're in a moat.

  • Alright.

  • What?

  • What?

Hey, it's Marie Forleo and you are watching MarieTV, the place to be to create a business

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打破職業倦怠,提高工作效率的5個方法 (5 Ways To Beat Burnout and Increase Productivity)

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    Ken Song 發佈於 2021 年 01 月 14 日
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