Load Management – During Workday
Balancing focused work while implementing breaks helps with productivity while ensuring continuous self-care and throughout the work day.
Work Habits
Focus Blocks
Work in focused intervals (e.g. Pomodoro Technique).
Tips: Combining focused work with regular breaks allows for sustained productivity while preventing burnout. Breaking up tasks into manageable chunks (25 minutes of work, 5 minutes of rest). Use breaks to relax and recharge.
What the Research Says: Need ref
Task Prioritization
Prioritizing tasks can help manage workloads.
Tips: Assess the resources needed to carry out each task, the amount of effort each will require and the levelof importance. Use of most productive time to tackle more complex and mentally taxing tasks. For more information on these tips see the Load Management Resource Page.
What the Research Says: Time management practices can improve psychological health and alleviate burnout (Hu et al., 2020).
Minimize Distractions
Identify common distractions and minimize them.
Tips: Turn off non-essential notifications
What the Research Says: Need ref
Self Care
Hydration & Nutrition
Tips: Higher Proteins (Adequate protein intake can also be achieved by combining plant-based and animal protein sources), drink plenty of water, limit alcohol, avoid crash diets: Poor nutrition and inadequate calorie intake can cause fatigue. Ensure you are getting essential nutrients. Smaller is better for lunch (prevents feeling sluggish, too full, bloated, tired etc.) For more information on these tips see the Load Management Resource Page.
What the Research Says: Your eating habit can either make you feel sluggish or keep you energized.
https://www.health.harvard.edu/healthbeat/eating-to-boost-energy
Movement
Tips: Incorporate short movement breaks to prevent stiffness and improve circulation. For more information on these tips see the Load Management Resource Page.
What the Research Says: Provides education on stretch breaks, frequency, and why it is important
https://www.workplacewellnessonline.ca/pdfs/Taking%20active%20breaks%20at%20work.pdf
Mental Check-Ins
Tips: Periodically assess your mental state. Practice quick mindfulness exercises if you feel stressed or overwhelmed.
What the Research Says: Need ref