{"id":2644,"date":"2018-11-08T06:39:32","date_gmt":"2018-11-08T14:39:32","guid":{"rendered":"http:\/\/blog.knowledgecity.com\/?p=2644"},"modified":"2024-09-17T07:18:48","modified_gmt":"2024-09-17T14:18:48","slug":"hour-hour-guide-building-perfect-workday","status":"publish","type":"post","link":"https:\/\/www.knowledgecity.com\/blog\/hour-hour-guide-building-perfect-workday\/","title":{"rendered":"Guide to Building the Perfect Workday"},"content":{"rendered":"

Planning out your workday can be stressful. In fact, most of us aren’t really planning it out as much as we’re just trying to get through it. Luckily enough, this helpful hour-by-hour guide will help break things down.<\/p>\n

\"Four<\/p>\n

6:00 a.m. Wake Up and Ditch the Coffee<\/strong><\/h2>\n

Sleep deprivation accounts for about\u00a0$45 billion in lost productivity each year.<\/a>\u00a0Everyone tries to avoid sleep\u00a0debt,\u00a0but don\u2019t blame your morning grogginess on late nights. Waking up tired has more to do with the pattern of sleep rather than the duration. Even with a full night\u2019s rest, if you happen to wake up during your deepest sleep cycle (REM), you\u2019ll end up feeling sluggish and\u00a0disoriented. To get more in sync with your\u00a0<\/em>REM cycle, you’re going to need to put in some work ahead of time. Track your\u00a0sleep cycles<\/a>\u00a0and\u00a0set your alarm<\/a>\u00a0to the hour of lightest sleep. You\u2019ll wake up so refreshed you may not even need the caffeine boost.<\/p>\n

6:10 a.m. Tank up on H2O<\/strong><\/h2>\n

According to Adam Dave, M.D., \u201cconsuming\u00a0a big glass first thing in the morning brings unique rewards<\/a>.\u201d Since your stomach is empty, ten minutes after waking is the perfect time to drink water, because it won\u2019t interfere with digestion. Keep a water bottle on your nightstand so you can reach for it while still in bed. Your body is naturally dehydrated after a long sleep. Immediately rehydrating will help you feel energized throughout your morning.<\/p>\n

7:00 a.m. Load up on Food<\/strong><\/h2>\n

Let\u2019s break down the dangers of missing your first meal. When you wake up,\u00a0blood sugar is usually low. By skipping breakfast, you deprive your body the fuel it needs to stay energized. Fasting until lunchtime can trigger cravings for high sugar snacks, causing you to\u00a0over-eat\u00a0and knock your appetite off balance.\u00a0Here<\/a>\u00a0are some fast and easy recipes to prep before rushing out the door.<\/p>\n

7:45 a.m. \u00a0Have Your Moment in the Sun<\/strong><\/h2>\n

Get outside within two hours of waking up. Exposure to the sun\u00a0triggers the production of serotonin<\/a>. Just a simple\u00a0ten-minute\u00a0walk will get your mind and body moving. \u00a0If your schedule permits, incorporate some exercise to knock out your daily workout before anything has a chance to interfere. Here are\u00a0six benefits\u00a0to\u00a0being a morning exerciser<\/a>.<\/p>\n

9 a.m. \u00a0Tidy Up Your Inbox<\/strong><\/h2>\n

To avoid obsessing over your inbox throughout your workday, dedicate 9 a.m. to just email. In this timeframe, your emails are more likely to be read right away. People tend to focus more on high-priority projects by 10 a.m. so it is best to contact them before they\u2019re too busy to respond. If your recipients are from different time zones, here<\/a>\u00a0are apps to schedule messages in advance.<\/p>\n

9:30 Perk Up<\/strong><\/h2>\n

It\u2019s coffee time when your\u00a0cortisol levels begin to drop<\/a>. Save the coffee break for 9:30 a.m. You avoid building a tolerance to caffeine when you time your coffee breaks just right. While it may be tempting to perk up before even starting the day, early morning caffeine intake\u00a0diminishes its energy-boosting effects<\/a>.<\/p>\n

10:00 a.m. \u00a0Buckle Down on Important Tasks<\/strong><\/h2>\n

Tackle work that requires the most concentration at 10 a.m.\u00a0 The increase in attentiveness makes you less prone to distractions and more likely to get things done. Consider scheduling high priority projects and mentally taxing activities for this hour of your workday.<\/p>\n

10:52 a.m. \u00a0Don\u2019t Just Take a Break, Unplug<\/strong><\/h2>\n

Give yourself 17 minutes to completely detach from your workday. In a study on time-tracking and productivity, the\u00a0most productive 10% of workers<\/a>\u00a0shared one unsuspecting trait -their\u00a0ability to take effective breaks. Specifically, they work in 52 minute blocks, intersected by 17 minute break times. Try taking a short walk around the building or having a quick snack away from your desk. Effective breaks allow your mind to rest so that you can fully engage when it\u2019s time to work again.<\/p>\n

12:00 \u2013 1 p.m. Have a Square Meal\u00a0<\/strong><\/h2>\n

Aim to eat lunch at noon (or at least before 1 p.m.).\u00a0 You may be tempted to stick it out to meet that deadline, but you probably aren\u2019t the most productive when your stomach is louder than your thoughts.\u00a0Here<\/a>\u00a0are six more reasons why you shouldn\u2019t skip lunch.<\/p>\n

1:00 p.m. \u00a0Make Like a Cat and Nap<\/strong><\/h2>\n

A short\u00a020-minute\u00a0catnap can\u00a0extend your alertness.<\/a>\u00a0That means you can finish work strong instead of idly staring at the clock. If there isn\u2019t enough time or your workplace isn\u2019t nap-friendly, use this time on activities that don\u2019t require a lot of mental energy, such as filing, deleting emails, or bookkeeping.<\/p>\n

3:00 p.m. Pocket This Time for a Meeting<\/strong><\/h2>\n

The\u00a0perfect time to have a staff meeting<\/a>\u00a0is when employees are enthusiastic and willing to participate. By 3 p.m.,\u00a0food coma\u00a0wears off and workers regain their attentiveness. Any earlier, employees are sleepy or distracted, thinking about the work on their desk. Any later, employees are eager to wrap up so they can go home.<\/p>\n

6:00 p.m. Socialize (sans smartphone)<\/strong><\/h2>\n

Don\u2019t forget the\u00a0quality<\/em>\u00a0in quality time. Spend at least an hour having a real face-to-face, human connection. According to\u00a0Dr. Robert Brooks, professor of psychology at Harvard Medical School, \u201cWe should consider appropriate guidelines for the use of\u00a0smartphones, tablets, and other devices\u2026so that technology does not interfere with the establishment of positive family relationships.\u201d Refrain from responding to emails or complaining about the busy workweek ahead. Acquainting yourself with the present moment will enrich your relationships and enhance your work-life balance.<\/p>\n

For more tips on improving the quality of your workday, visit KnowledgeCity<\/a>. We have over 30,000 video tutorials in Business, Finance, Technology, Safety, and Compliance.<\/p>\n","protected":false},"excerpt":{"rendered":"

Planning out your workday can be stressful. In fact, most of us aren’t really planning it out as much as we’re just trying to get through…<\/p>\n","protected":false},"author":5,"featured_media":10705,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"content-type":""},"categories":[120,119],"tags":[1339,147,444,68,85,38,671,1037,121,1635],"acf":[],"yoast_head":"\nGuide to Building the Perfect Workday - KnowledgeCity<\/title>\n<meta name=\"description\" content=\"Master your schedule with our guide to building the perfect workday.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.knowledgecity.com\/blog\/hour-hour-guide-building-perfect-workday\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Guide to Building the Perfect Workday - KnowledgeCity\" \/>\n<meta property=\"og:description\" content=\"Master your schedule with our guide to building the perfect workday.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.knowledgecity.com\/blog\/hour-hour-guide-building-perfect-workday\/\" \/>\n<meta property=\"og:site_name\" content=\"KnowledgeCity\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/KnowledgeCity\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-11-08T14:39:32+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-09-17T14:18:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.knowledgecity.com\/blog\/wp-content\/uploads\/2018\/11\/shutterstock_109429292.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"800\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@Knowledge_City\" \/>\n<meta name=\"twitter:site\" content=\"@Knowledge_City\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"KnowledgeCity\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.knowledgecity.com\/blog\/#website\",\"url\":\"https:\/\/www.knowledgecity.com\/blog\/\",\"name\":\"KnowledgeCity\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.knowledgecity.com\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/www.knowledgecity.com\/blog\/hour-hour-guide-building-perfect-workday\/#primaryimage\",\"inLanguage\":\"en-US\",\"url\":\"https:\/\/www.knowledgecity.com\/blog\/wp-content\/uploads\/2018\/11\/shutterstock_109429292.jpg\",\"contentUrl\":\"https:\/\/www.knowledgecity.com\/blog\/wp-content\/uploads\/2018\/11\/shutterstock_109429292.jpg\",\"width\":1200,\"height\":800},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.knowledgecity.com\/blog\/hour-hour-guide-building-perfect-workday\/#webpage\",\"url\":\"https:\/\/www.knowledgecity.com\/blog\/hour-hour-guide-building-perfect-workday\/\",\"name\":\"Guide to Building the Perfect Workday - 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