Means of increasing human performance. How to improve performance and maintain a good mood. Traditional medicine

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Irina Davydova

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Stress, chronic fatigue, ecology and life "on the run" eventually bring the body into a state that is very difficult to get out of. Irritability grows, self-esteem falls, attention is scattered, and there is no strength even to "get up and make yourself a cup of coffee." Not to mention getting the job done.

What exist methods of restoring mental and physical performance ? How to become energetic, active and positive again?

20 methods to improve mental performance

One of the most effective remedies – stable and correct daily routine ... No ginseng roots, energy "energizers" and medicines can compare with it. And it's not just about "8 hours of sleep, period!" (6 hours are enough for one, the other gets enough sleep only in 9-10 hours) - but about a stable and natural regime. That is, morning awakening, daytime wakefulness, evening rest and night sleep. A red-eyed "owl" is a person who is simply too lazy to take care of his health. In fact, owls and larks simply do not exist. The norm is to sleep at night and get up in the morning. And even if it seems like night is a more productive time of day, it's self-deception. Because after a few years of such a regime, the body wears out, and those diseases appear that could easily have been avoided. Ideal: fall asleep before 23.30 and wake up no later than 7.30. A healthy sleep is a complete restoration of strength lost over the previous day.
Easy awakening. It only seems that it is difficult to crawl out from under a warm blanket. In fact, it makes no sense to turn off the alarm 10 times, muttering - "another five minutes ..." - it is enough just to immediately assume the vertical position. After that, we immediately turn on the light, get up, take a contrast shower and go to have a proper breakfast.
Fall asleep properly. This point is also important for establishing a stable regime. Basic requirements: a minimum of light, a ventilated area, a clean (not stuffy) nose, an aromatic bath before bed and a cup of warm milk.
Relax at work ... We do not smoke or drink coffee while watching new messages on the social network, but change the environment, breathe air for 5-10 minutes, move as much as possible - that is, restore blood flow and vascular and muscle tone, and “feed” the brain with useful oxygen. Read also:
Relax outside of work. We open / turn on the computer and mobile phone only when urgently needed. Instead of a sofa and a TV - outdoor games, a bicycle, a swimming pool, rollers, etc. “Refreshing” your space is also a useful process. This is, of course, about cleaning your house at least once a week - on your legal day off. This is movement, and an excellent psychotherapeutic tool, and an automatic projection of cleanliness / order on all his activities ("order around - order in the head").
Diversify your life as much as possible. Namely, we do not rest with those with whom we work (and vice versa), we go to work on different routes and on different transport (if possible, we go on foot), we do not eat only hamburgers and dumplings, we have fun every time in a new place (bowling, cinema, theaters, walks, picnics, etc.).
We give up all bad habits ... Hypoxia of cerebral vessels is the main cause of lethargy at work. It is impossible to increase the efficiency by continuing to resin pack after pack. If you are unable to quit, smoke only outside the office, only alone and very quickly. Without attachments to this "ritual", without coffee with a cigarette, without beautiful lighters and other nonsense.
We create the right lighting in the workplace ... Darkness is a signal to the brain - "it's time to go to bed." And the contrast of the monitor light and the darkness in the room tires the eyes and the visual analyzer.
We will organize the workspace correctly. That is, so that the venous outflow is not disturbed, so that the neck muscles do not strain, and cerebral circulation does not deteriorate.
Train the mind - we give up gadgets in favor of our brain. We count mentally, not on a calculator, remember the phone number, but not look in a book, plot the route without the help of a navigator. The more the brain receives numerical tasks, the more connections between neurons.
We feed our memory. We take care of regular nutrition of the brain with the help of vitamin complexes, carbohydrates (cereals, vegetables, fruits, berries), proteins (minimum meat, more dairy products), fats (fatty fish - at least 2 times a week).
We master breathing exercises. Oxygenating your brain is an essential part of a performance enhancing program. Oxygen starvation is a heaviness in the head, decreased brain activity, drowsiness. One of the simple exercises is holding the air for 3-5 seconds after exhalation. The most effective exercise (for 5-7 minutes): inhaling air from the right, then the left nostril - to activate both cerebral hemispheres.
Aromatic Brain Stimulant ... Make sachets (cloth pads) with rose hips, linden, rose, lily of the valley, hop cones, mint and oregano. Place them under your pillow overnight.
Head and neck massage. This will help improve blood circulation in the cerebral cortex and, accordingly, in the cells of the brain itself. Spend 7-10 minutes daily for massage - just stroking, rubbing, patting, etc. As well as rubbing your earlobes and even rolling them into a tube.
We reset thoughts. When the brain is overstrained, the blood thickens, the stress hormone is released, and the conductivity of the membranes of the brain cells decreases. Therefore, we learn to relax and turn off thoughts with the help of yoga, auto-training, meditation. A good method is to turn off the light and wander around the room blindfolded for 15-20 minutes. The main thing is to deprive the brain of the usual sources of information for sharpening hearing, smell and touch. Thought Zeroing is a great workout for revitalizing brain function and improving memory.
We learn to concentrate the mind on one idea or subject. For 5-7 minutes we concentrate on a point, on a tree outside the window, on a memory or idea, without being distracted by anything else. Such exercises allow you to accumulate energy for solving serious specific problems.
We only think positively. Even if luck has left, and the general condition can be described as “I want to hang a little, but in general - nothing” - just a smile, optimism and humor. We categorically move away from despondency and depression by any means. Laugh heartily, communicate only with positive people, watch good films, learn to see white in black. Happiness hormones increase brain efficiency tenfold.
Learning to concentrate. We do not scatter it into several cases at once, but sequentially process thoughts on each of the tasks, highlighting the most important ones.
We train both hemispheres of the brain. Draw 5 circles with the left hand, the same number of triangles with the right. For everything - a minute. We regularly pass tests (there are many of them on the net) from the series - “memorize the items on the page in 10 seconds and list them in detail from memory”.
Developing the ability of the brain - we do familiar things with our left hand, try new tastes, read good literature, ask ourselves the question "why?" 10 times a day, solve crosswords, collect puzzles, listen to Mozart (proven - activates mathematical abilities), discover creative talents in ourselves, increase the level of estrogen with a regular sex life, we develop vocabulary and gain new knowledge, keep diaries and blogs, etc.

10 best ways to improve physical performance

Cleanse the blood and blood vessels of the brain. In the morning - a glass of water on an empty stomach (with lemon) on even days, a glass of herbal tea on odd days. For lunch, do not forget to eat a clove of garlic, carrots and parsley. 1.5-2 liters of liquid per day is required. We stop eating junk food and "bum-bags", reduce salt to a minimum, and refuse categorically (its regular use leads to serious changes in the nervous tissue). Don't forget about vitamins. We are not fond of veganism (a person cannot live fully without amino acids in meat) and have a proper breakfast!
Fight hypodynamia. That is, we remember that movement is life. We ride bicycles, do exercises, use any free minute to improve blood supply (at least take a walk, and do not sit in a chair, "resting").
Visit the bathhouse regularly (time for "steam" - no more than half an hour). The removal of toxins, the treatment of chronic diseases, the release of negativity with sweat in every sense are the main advantages of the bath.
Skip coffee in favor of mineral water.
Eat enough to get a little satiety and not fall on a bed with a full belly. Overeating inhibits both physical and mental processes.
The best vacation is in nature! Into the forest with a basket, on a fishing trip, in the mountains, for summer cottages, for leaves for a children's herbarium, etc.
Ventilate the room constantly.
Plan your day correctly. The drawn up work plan is order in the head and high productivity of work. Don't forget to include 10 minutes of rest in your plan.
Temper your body. Do not warm yourself like a head of cabbage in winter, sleep with the window open, and walk barefoot more often.
Boost immunity without the help of medicines.

Your body is your personal computer. Its power and work without crashes and freezes depends only on what programs you load into it. Positiveness, health, movement - three components of success in the task of increasing efficiency.

18.10.2014

Personal effectiveness, Self-confidence

Participants of my trainings are always interested in: how to increase their efficiency, how to really manage their mental and physical tone.

The main difference of our time is the growth of labor intensity. To achieve good results in work, we have to work harder and harder, therefore, efficiency must be high. Among my friends who have really achieved success, there are many people who have been working for 10-12 hours without days off. The intensity of labor will continue to increase.

Competition in the labor market is growing every year, and we need to make more and more efforts to remain competitive. To do this, you need to study a lot and process a huge amount of information, master new skills, that is, increase your efficiency.

Naturally, such a rhythm of life leads to high energy costs, and our possibilities are not limitless. But life requires us to always be in good physical and psychological shape. How to improve efficiency, how to maintain our physical and mental tone, because our capabilities are limited by the capabilities of our body, especially if you have to work in an intensive mode for months, or even years?

Here are the liver signals that you are losing your physical and mental tone: anxious sleep, lethargy in the morning, it takes a certain period of time to get in shape, your head works worse, you feel tension in your body, anxiety or despondency prevails in your mood, apathy, constantly you have to force yourself to do something. During the day you are drawn to sleep, you are like a squeezed lemon, and in the evening you cannot fall asleep quickly.

At my trainings, I teach people how and by what parameters to diagnose the state of physical and mental tone. I usually suggest evaluating the following parameters in points from 1 to 10:

Sleep quality. How do you get enough sleep?
Physical tone, feeling of energy, inner strength.
Mental tone: mental clarity, level of concentration, quick wits.
Emotions, your mood.

If your grades on all parameters range from 6 to 10 points, then this is the norm.

If below 6 points to 4 points, this is the lower limit of the norm.

If the scores are below 4 points, your condition needs correction, support and treatment.

It also happens that healthy sleep, optimal physical activity, proper, balanced nutrition no longer give the same effect, and you need to work at the same or even greater intensity, and here the possibilities of psychopharmacology will help you.

Already one third of people in Europe and Japan use various drugs that increase mental and physical performance. I will make a reservation right away that I will consider only those drugs that are sold in a wide pharmacy network without a prescription, have minimal side effects and have long been used to increase physical and mental tone. These drugs increase concentration, memory, associativity, quickness, flexibility and critical thinking, create a reserve of endurance.

There are four main groups of drugs that affect performance

Nootropics, neuropeptides: Aminalon, Gamalon, Piracetam, Nootropil, Phezam, Phenotropil, Cogitum, Semax and Q 10
Vascular drugs that improve the quality of cerebral circulation: Cavinton Cinnarizin, Tanakan, Gingo Biloba, Detralex, Q 10
Vitamins: Neuromultivitis, Berocca Plus, Lecithin
Adaptogens: Chinese magnolia vine, Schizandra

These drugs can be used as prophylactic agents, some of them can be used as ambulances: Phenotropil, Semax, Kogitum, Chinese magnolia vine, Shizandra.

We all know perfectly well that our energy at the level of biochemistry of our body is the exchange of ATP in our body. BUT in order to have the energy we need, we need glucose, water and oxygen. The entire body appears to be working to maintain optimal brain activity.

Our brain uses significantly more energy than all other human organs. The body is an excellent self-regulating system, you just need to create optimal conditions for it so that our brain works more efficiently.

In order to increase efficiency and always be in good shape, you need to fulfill a number of conditions.

First of all - high-quality, sound sleep for 7-8 hours, it is better to go to bed before 12 o'clock at night.

Sleep should be as deep as possible. This requires: a comfortable pillow, a hard mattress, the room should be cool - 20 degrees.

Criteria for healthy sleep: you fall asleep quickly and practically do not wake up at night, you have pleasant dreams or have no dreams at all. In the morning you get up in a good mood, filled with energy and you can quickly get into work. Three or four nights of sleep deprivation reduce our intelligence by 30 percent.

Optimal physical activity. Our body is 30-50 percent muscle and there is a whole science of kinesiology, which studies the functioning of our muscles. If the muscles do not receive the load they need, they gradually atrophy, which leads to a decrease in the effectiveness of the muscle corset, especially in the spinal column. Decreased muscle tone is the cause of decreased performance, including mental performance.

There are three main types of physical activity:

Cardio workouts: running, swimming, aerobic exercise

Strength: simulators, barbell, dumbbells

Stretch marks

Depending on the characteristics of your body, you need to combine all three types of physical activity. Each of these types affects the body, increasing physical tone. If cardio loads are needed to increase endurance and oxygen flow, then weights increase muscle tone and form a muscle corset.

In turn, stretching helps to reduce muscle tension and create additional stimulation of the central nervous system. Regular stressful and sub-stress physical activity on the body contributes to the development of endurance, psychological stability, and increased efficiency.

Be sure to be outdoors. We need oxygen for the body and brain to function optimally. At least half an hour outside. Breathing exercises, full rhythmic breathing, and abdominal breathing can help you get additional oxygen.
A balanced diet is another important factor in promoting optimal brain function.
Regular autogenous training will help you relieve physical and mental fatigue, restore performance, significantly reduce muscle tension, level your mood and tune in to active activity.

I wish you to increase your efficiency, work in drive, enjoy life and be always in joy. I am ready to help you learn all psychotechnics and auto-training in my trainings Stress Management and Emotional Intelligence. You can find a lot of material on this topic in my books on psychology "Joy Management", "Drive Management", "Stress Management", "Emotion Management".

Regular stress and sub-stress loads on the body contribute to the development of endurance, psychological stability, and increased efficiency.

The life of a big city with an endless flow of information in a highly competitive environment makes extreme demands on the human body, forcing not only the body, but also the brain to work for a long time and intensely, sometimes around the clock without a break for lunch and sleep.
Scientists have found that, on average, a person uses only about 10% of the capabilities of his brain, so almost all of us have reserves to increase mental functions and performance.

How to increase the performance of the human brain on your own?

Reconsider your work and rest schedule: do not allow prolonged monotonous activity, try to alternate physical and intellectual activity, evaluate the duration and conditions of sleep.

Sleep plays a key role in the proper functioning of the nervous system. The need for sleep is individual for different people and largely depends on the state of the body (chronic diseases, depression, acute colds) and the impact of external factors (stress, weather, etc.). Usually, a healthy person needs 7-8 hours of sleep to feel good, although these numbers can decrease in summer and increase in winter, due to the length of daylight hours.

Sleep deprivation is one of the most severe tortures for humans. The consequences of prolonged chronic lack of sleep will surely manifest themselves over time, not only with a decrease in mental and physical abilities, but also with serious somatic disorders. Therefore, if you have problems with sleep, and doctors do not find serious reasons for this, then try to learn how to relax - breathing practices, meditations, evening hot baths will help normalize sleep and fill with energy.

So, provide yourself with a comfortable sleeping environment (quiet, dark, warm, no hunger, no danger) and enjoy at least 7 hours. It is important to note that neurophysiologists advise to go to bed before midnight and preferably at the same time every day, which is associated with biological rhythms and the functioning of the human brain.

Reducing or eliminating contact with various artificial psychoactive chemical compounds. Everyone knows about the toxic harm of nicotine, ethanol, drugs, but sometimes the desire to get temporary relaxation prevails. Think about your intelligence if such a pernicious habit has begun to take root in your life.

Nicotine, in addition to negatively affecting the walls of cerebral vessels, affects the receptors of acetylcholine in the tissues of the brain, the main neurotransmitter of the nervous system, but its effect is not subject to the brain. As a result of such stimulation, the release of "hormones of joy" endorphins occurs and a person gets used to an increased dose of happiness. There is also an increase or inhibition of brain activity, depending on the type of stimulated receptors. Over time, the sensitivity of acetylcholine receptors decreases and the body is forced to create new, already pathological, nicotine receptors, which are involved in the occurrence of diseases of the brain and psyche.

Alcoholic intoxication - disruption of the cerebral cortex under the influence of the toxic effect of ethanol. When the occipital part, which oversees the vestibular apparatus, is affected, coordination of movements is impaired. Changes in the "moral" center dulls the feeling of shame and the person becomes more liberated. Damage to brain cells that oversee cognitive abilities impairs memory (memories become fragmentary), a person does not remember what he did and where he was. Excessive alcohol consumption always leads to disastrous consequences for the brain, up to acute psychosis, serious cognitive impairment and serious personality changes.

Narcotic drugs have a short-term stimulating effect on the brain, but then depletion of functions occurs. And if the effect of heroin on the brain today is well studied and it is proved that it blocks the production of its own endorphins in the body, then the effect of spice and various salts has not yet been studied enough. It is known that even a single intake of drugs can destroy a significant part of a person's cognitive functions, especially at a young age. The addict or substance addict quickly loses most of his accumulated mental experience and becomes unable to develop it. The transformation into a "vegetable" occurs rapidly, and the reverse process is very difficult. The reasons for such rapid degradation are not fully understood, but, according to the theory, psychoactive substances destroy neural connections and a person can no longer use the accumulated knowledge.

As a result, quitting drugs, alcohol and smoking are important factors on the path to improving performance and prolonged activity.

Regular brain training: verbal counting, not on a calculator, memorizing any new information, rather than writing it down on a piece of paper or a phone, solving puzzles and puzzles - all lead to an increase in the brain's resistance to mental stress and increased efficiency.

So, pay attention to your life and make it interesting. Don't be a couch potato: visit theaters and exhibitions, public institutions, lead an active life, find a hobby for yourself, and then, most likely, you will not have a question about how to increase your performance.

Carefully assess your physical activity, because during sports, not only does the blood supply to the brain increase, but, accordingly, the supply of oxygen to the tissues increases, which increases its productivity.

The exercise also forces you to temporarily switch thoughts and attention from complex cognitive processes to the current simpler type of activity, which includes the so-called "subconscious mode" and makes it much easier to solve serious intellectual problems.

Group activities, especially with your favorite music, additionally provide an opportunity for a pleasant pastime among like-minded people, where there is an opportunity to feel support and be understood. Any physical activity improves mood, due to the increased release of endorphins and enkephalins into the blood, which also increases performance.

Finally, the most important effect of sports on the brain is to stimulate the growth and development of neural processes and build new neural connections. Initially, it was believed that this process occurs only in those parts of the brain that supervise motor functions, but later it was shown that all areas of the brain, including those responsible for concentration and attention, thinking, memory, are involved in the process.

Therefore, engage in any physical activity that you like. Spend more time outdoors. Do not ignore self-massage and massage, especially the scalp and neck area. Exercise regularly, at least 2 times a week, yoga, qigong, Pilates, boxing, exercise equipment, swimming, gymnastics, walking, running, dancing, football, badminton - everything will benefit your body and will help to increase mental and physical performance and improving mood and energy.

Changing the diet to increase the intake of substances necessary for the brain. Especially useful in this regard is the Mediterranean diet, which is famous for its balanced composition of proteins, polyunsaturated fats and "long" carbohydrates.

Let's start with water, because the brain is 80% water and any lack of water in the body, first of all, will manifest itself as headaches and decreased performance. Therefore, the use of about 2 liters of water per day, as experts advise, is very important for the normal functioning of brain cells.

Nuts, especially walnuts, as a source of polyunsaturated fatty acids and vitamin E are also needed for the brain. An increase in the number of foods - sources of protein (meat, soy, legumes), foods rich in vit group B (eggs, liver) and tryptophan (grain bread, cheese, turkey meat); products with vit and fiber (sea buckthorn, rose hips, currants, citrus fruits, raw vegetables, lettuce, fruits) can increase both mental and physical performance.

It is worth recalling that the main nutrient for our neurons is glucose, so chocolate or sweet tea will do just fine to quickly increase mental performance in students and schoolchildren before the exam.

Overeating, as well as the abuse of fatty and heavy foods, has a bad effect on mental abilities, since at this moment all the body's resources are concentrated on digesting food and absorbing energy. On the other hand, fasting increases the activity of the brain, but not for long, since the reserves of glycogen in the body are very small, and neurons are not able to feed on accumulated fats, like other cells in the body.

Tea, coffee, cocoa and other caffeine-based dietary stimulants trigger the release of dopamine, which boosts brain function. However, after 2 months of regular use of such drinks, the body develops addiction and, according to the tests carried out, there is no increase in cognitive abilities after a cup of coffee. Coffee has been proven to alleviate pain, for example, in the neck of office workers, but in addition to caffeine, it contains trigonelline, a substance that helps restore the processes of the nerve cells of the dendrites and axons that connect them to each other. This means that regular coffee consumption, paradoxically, keeps the brain's mental capacity in top shape. It is important to observe moderation, since caffeine also affects the walls of blood vessels, increasing blood pressure. So, according to studies, people who drink more than 4 cups of coffee a day have a 21% higher risk of death than those who do not drink coffee. This difference is especially pronounced at a young and mature age.

All in all, a protein- and vitamin-rich diet without overeating, moderate consumption of coffee or tea, and plenty of water will help keep your brain in good shape and improve mental performance in adults.

Medicines to improve performance

Traditionally, drugs that improve brain metabolism, the so-called nootropics, are widely used. According to the doctor's prescription, it is also possible to use psychostimulants in low doses, light anti-stress agents, vitamins, adaptogens that improve energy processes and have an antioxidant effect.

Special attention should be paid to drugs that affect the cholinergic system of the central nervous system. So, according to studies, choline alfoscerate, being a supplier of choline in brain tissue and a precursor of acetylcholine, helps to improve memory, concentration, attention, speech and other cognitive functions. The second metabolite of choline alfoscerate, glycerophosphate, is embedded in the membranes of neurons, increasing their plasticity and increasing resistance to aggressive factors.

According to studies by American scientists who compared the effectiveness of the effect on mental abilities of nootropics (oxiracetam, aniracetam, idebenone), food supplements (acetylcarnitine, CDP-choline) and choline alfoscerate in young and middle-aged people, the results of using the latter surpassed those of other drugs. It is important to note that improvements persisted for more than 3 months only after a course of choline alfoscerate administration.

It is interesting to note that in another study on young healthy volunteers, the use of choline alfoscerate at a dosage of 1200 mg for 10 days led to a significant increase in basic intellectual abilities in the subjects, as well as to a significant increase in their mental performance. Thus, it can be concluded that short courses of choline alfoscerate can prepare the brain for serious mental stress, for example, for exams in high school students and schoolchildren, and temporarily increase mental performance.
Choline alfascerate is a rare substance that maintains a functional relationship between the mind and body for the survival of the individual. More than 23 clinical studies using choline alfascerate have been completed and all of them have positive clinical results: attention, mental focus, information recall and other higher mental functions significantly improved.
These drugs include Gliatilin (original choline alfoscerate), which is available in a dosage of 600 mg, 7 ml in a package of 10 bottles (solution) and 400 mg No. 14 (capsules) for oral administration and 1000 mg for intramuscular and intravenous administration.

How to use the drug Gliatilin to improve mental performance?

From all that has been said, it becomes obvious that in order to increase mental and physical performance, first of all, it is necessary to normalize sleep and wakefulness, organize your work process and avoid stress, introduce dosed physical activity on a regular basis, drink enough water and not overeat and give up artificial toxic psychostimulants and energy drinks. It may be worth adding vitamins and brain enhancers as needed. A healthy lifestyle and a positive attitude are the best helpers in increasing mental and, therefore, physical performance.

The need to constantly work and earn a living forces you to squeeze yourself out to the last drop. Without energy recovery, the workflow will feel like hell. Many people solve the problem with liters of coffee and energy drinks. But in the long term, this can cause a big blow to health. Therefore, I will give a fewtips on how to improve brain performance, mental activity and physical activity of a person correctly.

Reasons for reduced efficiency

It happens that immediately after waking up, people feel tired and lack of energy. One or more factors may be responsible for this.

Chronic diseases

This list includes only those diseases, the list of symptoms of which indicates the suppression of the effectiveness of the central nervous system. The result is drowsiness, distraction, clumsiness and an increased sense of laziness - a period when everything seems to fall out of hand. Along with this, chronic fatigue appears and develops. All together are very harmful to those who depend on work.

Excited nervous system

The opposite case, manifested in constant stress and depression. They tend to be very exhausting and prevent neurons from repairing damaged nerves. While they are responsible for attentiveness andhigh efficiency ... The reason for this may be physiological characteristics, as well as taking certain medications, or drinking too much coffee.

Psychological aspect

Occurs when a person absolutely does not like his professional activity. When there is no pleasure in the labor process, as well as material or aesthetic satisfaction, it puts pressure on the psyche and forces you to work "out of the way." Every day seems unbearable, and the ability to work is significantly reduced.

Overwork

Overwork, lack of sleep, lack of days off and holidays only accelerate the approach of this state. If you try to eliminate these reasons in time or reduce them, then you can get in shape pretty quickly.

Wrong schedule

The inability to prioritize leads to the fact that too much energy and time is spent on secondary tasks. This leads to fatigue and lack of energy for the rest of the schedule of the day.

Sweets

They say that sugar is the "white death". In a sense, this is true. Everyone wants to pamper themselves with a chocolate bar, drink sweet soda, or eat a cake. But the extra piece becomes the cause of sleep disturbance and reduced efficiency.

Lack of sleep

This condition provokes a malfunction in the functioning of the central nervous system and, as a rule, causes irritability, depression, and even reduces immunity.

Factors that improve performance

The statement that you can do what you love without getting tired is wrong. Human activities are subject to biorhythms. Everyone noticed that there are days when the work goes like clockwork, and sometimes it is quite difficult to concentrate. If you know your biological rhythms, then during periods of activity you can complete most of the activities, and the rest of the time you can allow yourself to relax a little.
The ability to work also depends on the weather. When it is cloudy outside, a person is prone to drowsiness and laziness. And some, the most meteosensitive individuals, even experience headaches or other pains. But you can psychologically tune yourself to the right wave by closing the curtains and imagining that the sun is shining outside.
Motivation is an important aspect for effective performance. In the case when money is very much needed, the individual is ready to work practically without interruption. Incentives also include a promotion, a good bonus, or a vacation. But it is harmful to be in this regime regularly. Since in the long term this will lead to "burnout" and a decrease in the quality of performance of office tasks.
Times of Day. The peak of activity occurs in the morning period - from 9 to 12 hours. But this is too general a statement. No wonder people are divided into the so-called "larks" and "owls". Some of them really work better in the morning, while others like to work at night. Therefore, everyone should identify for themselves that gap when vitality is in full swing. After all, it is then that you can fulfill your duties in a short time.
Good sleep is another important factor. If the employee does not get enough sleep, this immediately affects the results of his work. Reaction and attentiveness are drastically reduced, which often leads to errors.

How to increase your performance

If you get tired after an hour of work, wake up "overwhelmed" and constantly feel sleepy, but think that it will go away on its own - you are mistaken. You need to adjust your lifestyle and daily routine. Sign up for my and I'll tell you more about how to improve efficiency and forget about fatigue forever. In the meantime, here are a couple of tips on what to do in such situations.

Sleep organization

This is the most important condition for the restoration of vitality. The stereotype that you need to sleep 8 hours a day is only partly true. This is a generalized statement that may not work for everyone. After all, five is enough for some, while for others as many as nine.

The only condition is that you need to fall asleep in the dark. Indeed, in all living beings, including humans, the mode of activity depends on the cyclical change in illumination. It is on it that fluctuations of all kinds of biological processes, called the circadian rhythm, are built. His field of influence includes not onlyincreased efficiency , but the production of hormones, the work of various parts of the brain, the digestive system, etc. Therefore, getting into your biorhythm contributes to good health and maximum efficiency.

Change of activity

Everyone knows that this is the best vacation. But not everyone understands how to use it correctly. It is not enough for designers or programmers to switch to a computer game, and when preparing for a session or writing texts, starting to read a book will not be the best option.

To relax, you need to do a completely different thing. Exercise is good for a sedentary look. This will not distract from the main tasks, but it will increase muscle tone and improve blood circulation.

Workplace order

Chaotically scattered papers, books, pencils and pens, clutter on the shelves or in the table - all this is definitely notimproves performance ... Needless to say, how long it will take to find the right things.

Therefore, for more efficient work, put things in order. Put important documents in a prominent place, put unnecessary stationery in a drawer, get rid of waste paper. And you will see that you will begin to accept the work process with pleasure.

Physical exercise

Especially useful for sedentary office workers. Therefore, at the table, change your position more often, avoid elevators, walk along the corridor. In the evening, walk a couple of kilometers on foot to disperse the blood and stretch your muscles.

Proper nutrition

Fatigue and overwork are often provoked by a lack of vitamins, most of which the body receives through food. You can also purchase complexes of nutrients and minerals to maintain tone.

To improve performance, it is necessary eat less fried and fatty foods. Have you noticed how after a hearty dinner you start to feel sleepy? The reason for this is the incipient process of digestion, when blood is directed to the stomach. Therefore, a smaller part of it goes to the brain, and labor activity is out of the question.

Get rid of annoying aspects

A variety of stimuli tend to be distracting, and also reduce productivity. New e-mails, social media alerts, or ambient noises cause attention to be diverted. Thus, the execution of tasks is extended indefinitely.

Turn off the internet, or at least notifications for the period until you complete everything you need. If necessary, warn colleagues or friends about the inability to reply to their messages.

Time management

Write down all the things you need to do in the day. And be sure to make it a rule to do everything on the list. This will help you focus and prioritize. Such a schedule can also be drawn up for a week or even a month.

Phased execution

Boring and long work does not give pleasure to anyone. Therefore, you can divide it into stages, think over each step and move on to the next only when the previous one is completed.

For example, if you have to sort through a cluttered cabinet, proceed to the first shelf. After completing, praise yourself for a good result and proceed to the second. Or take half of the rack apart and leave the rest for tomorrow.

Encouragement

A good way to raise vivacity, body performance and mood . Often the motivation is monetary reward, the process itself or the result. But sometimes that's not enough. So come up with an extra incentive. For example, for a job well done, go to a cafe, buy sweets, or allow yourself to sit longer with an interesting book.

Competition

You can treat your responsibilities like a competition or a game. Overcoming your own bar on a daily basis will expand the range of possibilities and show that you are capable of more. However, after several such days, you need to slow down. After all, processing accelerates the appearance of overwork.

Medications likea way to improve the performance of the human brain

When fatigue is on the heels, and there is a lot of work, medications seem to be the fastest way to restore energy. This is true, but it's rather difficult to call it easy. Since it is worth taking care of their correct choice, take a responsible approach to this matter. After all, the wrong dosage can completely deplete the central nervous system and make fatigue chronic.

But there are funds that carry minimal risks:

Glycine. It is an amino acid that functions as a neurotransmitter. It establishes a connection with brain receptors, acts on inhibition processes and has a tranquilizing effect or facilitates easy falling asleep.
Vitamin complexes. The benefits of them are known to everyone, but you should not abuse the intake of vitamins and minerals. It is enough to take a month course and take a break.
Adaptogens. These include tincture of ginseng or aralia. They tone the body and increase brain activity.

How you can improve your performance, energy and vitality: 7 easy steps

The most common techniques today are those that achieve maximum results with the least effort. I will describe some of them.

Pareto's law

It says that 20% of the costs bring 80% of the "fruits", and in the second part of the activity, these numbers are reversed. This rule applies to all areas of life. In this regard, all secondary tasks should be performed at a time of low productivity, and priority tasks, on the contrary, when vitality is at its peak.

Three important things to do

Many people schedule their day to help keep the work process organized. Therefore, each morning, identify the 3 most important things for yourself. If you complete them earlier than expected, then you can start on the rest.

"Do less"

A popular technique that has several different approaches. For example, some experts recommend taking a few minutes of distraction during the working day and dedicating yourself to meditation. So you can relieve stress, regain your breathing and concentrate on your duties. Don't overload yourself. After all, it is better to do not so much, but with high quality, than to complete the entire volume, but "slipshod"

Tomato reception

This method, how to increase the performance of the human brain , revealed by Francesco Cirillo. The name came from the fact that the kitchen timer that he used to keep track of time was in the shape of a tomato.

The bottom line is that you should devote 25 minutes to intense work, and then be sure to leave for a five-minute break. After four such stretches, you need to rest longer.

Multitasking - myth or reality

Such a regime is unlikely to make you more productive. After all, when we simultaneously pay attention to several things, it badly affects overall performance. Even though you have adapted well, your effectiveness will be significantly lower than if you take on one duty and complete it from start to finish.

Informational diet

At a time when the streams of information emanating from all directions are enormous, it is as easy to oversaturate them as getting sunstroke in the desert. Symptoms of this are a slowdown in reaction, poor sleep, absent-mindedness. Therefore, it is worth limiting yourself from such noise and trying to get as little unnecessary data as possible. You will see that productivity will increase significantly in a week.

Living on schedule

According to Parkinson's Rule, work takes as much time as it has been allowed to do. So, if you decide that you will complete a specific duty in a week, it will continue for so long. But if you set a more rigid framework, then deal with the task will turn out much more efficiently.

How to overcome fatigue and improve performance : 7 effective ways

By following the rules below, you can definitely find time for rest and privacy.

Daily schedule

Planning helps you get things organized. This makes it easier to concentrate on your daily duties and improve your ability to work. You will be surprised how much you can do if you strictly follow the list.

Complete difficult cases first

Doing so will focus your energies on a more difficult commitment. In any case, you still have to finish them, so why not do it right away?

Appreciate opportunities

Do not include in your daily list what you physically do not have time to accomplish. Do the work in the way that experience and energy allows.

Praise yourself for a good result.

Rewards are a great factor in improving performance, that and has been proven in the experience of many people. After another labor victory, treat yourself to a delicious meal or other surprise. It is much more pleasant to take up service in this way.

Opt out of social networks

Many people devote an enormous amount of time to instant messengers, which negatively affects their productivity. Plus, such sites create information noise, which was mentioned above.

Remember to rest

The body needs a break between exhausting work. Therefore, allow yourself to relax as soon as you have completed your next mini-goal.

Love your activity

Great way,how to restore and improve performance ... After all, the greatest quality is achieved when we are in love with our work.

Toning products

Natural sugar and starch also contribute to the increase in efficiency. In this case, black bread and potatoes are the best helpers. Since ordinary sweets not only lead to excess weight, but also accelerate fatigue.

The concentration of attention is improved by seafood: shrimp, crabs or squid. And strawberries and bananas will help get rid of stress and cheer up.

How to increase the efficiency of the brain, activity and vitality of the body: step-by-step instruction

I will briefly summarize all of the above:

Only good rest in front of it can provide a full-fledged work.
Scheduling your day will make your tasks more organized.
We determine the time when we are most active, and also do not forget about priorities.
Concentrate on responsibilities, and then briefly reverse activities.

And do not forget that if you have the opportunity to ask for help from others - use it. Do not try to solve everything on your own, because by shifting some of the cases, you can pay more attention to important obligations.

Conclusion

Overwork is a common occurrence today. But you can and should fight it. That is why it is worth knowinghow and how to increase the efficiency of the body, about ways to increase to which I told. By observing them, you can make your productivity several times higher and learn how to finish work in just 4-5 hours, despite the fact that it used to take all day before.

Residents of megalopolises more and more often note in themselves a feeling of severe fatigue, which does not leave the mind and body even after weekends and holidays. Not only the rapid pace of life dictated by big cities, food and the environment, but also some negative human habits are responsible for the loss of vital energy. It is enough to make a number of changes in the daily routine in order to increase efficiency and again feel a surge of strength and vivacity.

Instead of pumping your body with caffeine, energy drinks, or, conversely, sleeping pills and alcohol for relaxation every day, you should turn to your biological clock. Some mobile applications on modern smartphones will help you easily determine and build an individual sleep and wakefulness schedule so as not to feel overwhelmed in the morning and count sheep trying to fall asleep late at night.

If you have a sedentary job, then to maintain overall tone, it is enough to devote 20 minutes to training three times a week and walk more. Lack of movement and physical activity negatively affects the overall endurance of the body. This means that you will lose strength, literally doing nothing. You don't have to exhaust yourself with daily cardio and strength training while spending significant time in the gym. The main thing is not to miss classes, even if you are not in the mood and strength to do something, thinking that this will keep you cheerful. Sport boosts your energy reserves by stimulating your body to fight fatigue more easily and recover faster.

Try to keep track of the amount of fluid you drink throughout the day. Even 2% dehydration affects heart function. As a result, the brain receives less oxygen, which reduces your performance and reaction speed. Lack of iron in the food consumed also slows down the circulation of oxygen, which can lead to anemia.

Allow yourself not to linger in the office after the end of the working day and do not miss breaks, even if it is not accepted or you have a deadline. The same goes for projects that don't have a clear timetable and work while on vacation. The division of time directly affects the quality of work. And this pattern is best explained by Pareto's law, known to most as the 20/80 principle.

Mental fatigue occurs due to various fears and increased anxiety of a person. We spend a lot of energy on fears and negative thoughts that often arise out of the blue. To preserve your vital energy, you need to try to abstract yourself from the situation or people that bother you, and also learn how to correctly express your emotions. Various meditation practices and art therapy do an excellent job with this.

Feelings of fatigue can come from sudden spikes in blood sugar. Therefore, from the daily diet, it is worth excluding foods consisting of simple carbohydrates and replacing them with complex ones.

Learn to say no to people, do not allow your personal boundaries to be overstepped, so that later you do not suffer from powerlessness and anger in trying to earn someone's praise.

When you're feeling low on energy, it's tempting to leave a mess and postpone sorting things and documents until tomorrow. However, returning to the office will make you even more frustrated, starting the day in a bad mood. In most cases, the mess does not contribute to good concentration and does not allow you to fully focus on work.

Virtual reality is firmly entrenched in our lives and can completely change our perception of time. Try to limit your internet access, games, and television an hour before bed to avoid blocking melatonin production.

By following these simple tips, you can get rid of fatigue and increase your performance several times over.