By According to a meta-analysis of 243 studies published between 1998 and 2018, individuals who work longer hours face a 24.5% higher likelihood of occupational health issues, including both physical and mental strain. Long hours alone rarely translate into better results.
Below are five practices experts highlight as useful for staying productive while avoiding exhaustion.
1. Keep a Short Task List
Limiting the day’s goals to a few important tasks helps reduce stress and improve focus. Long, crowded lists often lead to wasted energy.
2. Take Breaks Regularly
Brief pauses after an hour of work allow the mind to reset. Stretching or walking for a few minutes helps prevent fatigue and improves concentration.
3. Choose Food That Supports Energy
Lighter meals with fruits, vegetables, nuts, and whole grains sustain energy better than heavy dishes. Drinking enough water is also essential for clear thinking.
4. Control Digital Distractions
Constant notifications interrupt workflow. Experts recommend turning off non-essential alerts and checking messages at set times to maintain focus.
5. Protect Rest and Sleep
Adequate rest is vital for the brain to function properly. Without quality sleep and downtime, productivity drops even if work hours increase.
These practices show that smart planning, balanced routines, and self-care create more lasting results than overwork.
