If you want to know about the involvement of personnel in the work of the company, you simply need to proceed from the result of their work. More often than not, they speak very beautifully about what is really important. Be that as it may, but the involvement of personnel is reflected in almost all segments of production. This is very well shown in the relationship between employees, the relationship of employees to the management team. This can be seen in the way the tasks are performed by the involved employee. He can do the job creatively, or he can simply say that it is not in his authority. Employee engagement is a key factor in assessing worker performance.

Initially, it should be said that staff involvement is their own choice. We can order employees what he needs to do, but how he does it depends only on himself. Naturally, we, as managers, can show that the employee is valuable to us, motivate him, and promote his professional growth. Unfortunately, this cannot give us 100% guarantees that employee engagement will be at its best. Even the strictest employer will not be able to force the employee to work more efficiently, you can simply motivate and guide.

There are several rules on how you can influence the involvement of staff in the overall business of the company.

Improving staff performance

1. Specific purpose

Personnel involvement is characterized by the fact that each of the employees must understand what exactly the company and its department are doing. Understanding this should greatly improve the performance of everyone. The problem with many employers is that they don't give the big picture to employees. Such examples can be cited: many do not say that if the job is done perfectly, the employee will receive a bonus or 13th salary. You can motivate employees with various bonuses that you come up with yourself. For a more cohesive work, you can give a task to everyone, and with excellent performance, reward everyone together.

2. Select the personnel involved

Many workers say to themselves: "Why work hard if you can just not do it." Such workers are the norm. They are everywhere and this is standard. Usually, such employees do not look at the company from all sides, they do not need this. Employees have enough to do their job so that he would not be fired in the future. How does he navigate, how much work needs to be done? It's simple, he looks at the rest of the workers, and does everything the same. As a result, all the staff repel each other, and there is no result. In order to increase the level of involvement of all staff, initially there should be a couple of people who give their best. Lazy workers simply have no choice in how to adjust.

3. Set the level of employee engagement

What do you think you pay money to your employees for? You know perfectly well why. But do they know this themselves. If you ask them, the staff will answer what kind of functional actions are performed. However, they worry that they have to be polite to every employee, strain the IT department all the time, respect the accounting department. The thing is, they don't see your business the way you see it. Therefore, in order to improve performance, the employer must establish clear standards and rules for staff involvement. The list of conditions must be clear and easy to understand. In addition, you yourself can be a great example.

4. A good worker is a generous employer

The most important factor for improving performance is all kinds of rewards. Publicly reward the employee for good engagement. Let everyone see why the other gets more money. At the same time, gratitude can be shown not only with a prize, but also with words. If you do this in front of everyone, many will want the same. Naturally, you need to be careful here. Due to such motivations, hostility can arise between staff. Think carefully and motivate everyone carefully.

5. Leadership engagement

If you want your staff to be efficient, show the same result yourself. All undertakings come from you. First, all employees rely on the leader. How you show yourself at work will be the beginning of staff engagement. The most important thing is to set a high bar for yourself, then this bar will also stand in front of all staff. If you are lazy, then all employees are lazy.

6. Work from love

When do you think staff engagement will be highest? In the event that they love what they do. Usually, such people are associated with creativity, art, working with children, community service. Usually, such people do not work for money, but for the sake of the profession itself. Naturally, there are fewer such people, but still they exist and exist in every sphere. Therefore, it makes sense to direct employees to love their work. Such methods can be cited: joint recreation, sports, corporate parties. In this way, staff engagement can be enhanced by respecting each other and good relationships.

7. Taking care of staff

Always listen to your employees, their opinions and comments are very important. This does not mean that you must comply with all their conditions and requests. Do everything so that you and the staff feel comfortable. This seriously affects performance. Each person is pleased when they listen to him and talk to him. Employee engagement is the comfort they experience in the workplace. But once again it is worth recalling that everything must be done starting from the company itself and the team.

Scientists have found that the human brain works only 3-10% of its capacity. Nevertheless, our brain is able to receive and process information at a higher level. According to scientists, under normal conditions, the brain uses only 3% of its potential, and as a result of a large amount of work, hard work or lack of time, the productivity of the brain increases from 3 to 10%. If an emergency occurs, the brain activity increases tenfold. As a result, a person, without realizing it himself, performs actions that ordinary life are not peculiar to him. For example, if a dog is chasing him, he jumps over a high fence, and then wonders how he could overcome such a height

A person's performance is directly related to his brain activity, so the level of performance is also constantly changing. For example, yesterday you coped with a lot of urgent matters, but today you are distracted by everything - conversations of colleagues, noise in the corridor, an uncomfortable chair, crushing shoes, foreign smells. Sometimes nothing comes to mind because of personal problems. What to do? Do not create an emergency every time.

We will talk about how to increase your efficiency and improve the productivity of brain activity in today's article.

Microclimate and ergonomics of the workplace

A comfortable microclimate is an appropriate air temperature, surface temperature, humidity and air velocity, thermal radiation. All this should be controlled by the employer, carrying out certification of workplaces. However, the microclimate often depends on ourselves.

Sit in your workplace and observe what annoys you and distracts you from work. Bad light or cigarette smoke? Someone's tart perfume, a cluttered table, or an uncomfortable chair? Let's try to figure it out.

■ Armchair. You should choose the right office chairs and adjust them to fit your parameters.

Make sure that your lower back is in contact with the back of the chair. The back of the chair should support your spine and your back muscles should be relaxed.

Legs should be in contact with the floor, knees bent at right angles. If not, adjust the chair.

The chair must have sturdy armrests... Test them: lean on them with both hands, while the armrests should not dangle.

Adjust headrest for your height.

The wheels should slide easily on the floor and the chair should move in any direction.

When you finish adjusting the chair, make sure everything is in place and that the chair can safely support your back weight.

Our advice. When choosing a chair, stop at those that can be adjusted. Do not forget that the adjustment mechanisms will provide comfort at work and prevent occupational diseases.

If you find it uncomfortable to sit for a long time in a fixed position (in a chair), then opt for office chairs or, if you work from home, on a wide semi-sofa.

■ Monitor. The optimal distance between the eyes and the monitor is 1 meter. It is this distance that does not require focusing from the eyes. If you move the monitor closer, the ciliary muscles near the lens will tense and your eyes will fatigue.

■ Serviceability of furniture and equipment.See if the work surface of the desk is wobbling, the lamps are flickering, the light is falling correctly, the floorboards creak, and the office equipment is working well. If something does not suit you, take action: contact your boss or the people responsible for this work. The more you endure, the more your productivity drops.

■ Workplace order.If you spend more than a minute looking for the necessary paper, you have nowhere to put a cup of coffee, because the whole table is littered with documents, or you are re-looking for information that you just learned (for example, call the help desk again, because the note with the phone has mysteriously evaporated ), you should put things in order. Disorder on the table, clutter of cabinets, drawers, boxes piled into a corner, dust, mold, dried flowers in pots do not at all accompany performance. According to the teachings of feng shui, in such conditions, the positive energy of Qi stagnates, and this leads to a bad mood, nervousness, conflicts, etc.

Get organized. Place urgent documents in a conspicuous place, and file them in folders. Disassemble the stationery. Get rid of the waste paper, and you will see that the waste paper took up the lion's share of the space. Go through the folders and magazines in the closet, determine what it's time to archive. If employees use your belongings, ask them to put everything in its place.

■ Smells. Unpleasant odors, harsh aromas of perfume, cigarette smoke, harmful products of production can unsettle everyone. Ventilate the room more often, go out at lunchtime to get some fresh air, use air fresheners. Most modern aerosols have annihilation properties, i.e. self-destruction when in contact with other odors. And most importantly, do not smoke in the workplace and ask your colleagues to do so!

Physical exercise

A sedentary lifestyle one way or another leads to physical inactivity (it is also called "the disease of civilization"). With limited motor activity, a decrease in the strength of muscle contraction, the functions of the main systems of the body (musculoskeletal, circulatory, respiratory, digestive) are disrupted, pains in muscles and joints occur, it becomes more difficult to concentrate, apathy appears.

Don't overuse the elevator - take the stairs more. Try to walk 2-3 km every day. Attend fitness classes, exercise therapy, pool. Alternate mental and physical loads - this improves mood and increases performance.

Physical education

If the organization does not provide for industrial gymnastics and you do not have the opportunity to exercise without hesitation, we offer you hidden exercises for the office.

• Change positions more often while working at the table. Stretch with pleasure. Take a walk along the corridors.
• For the legs: lift your legs, stretch them, tighten your muscles - stretch your toes and pull them towards you.
• For the buttocks and abdomen: Pull in your stomach and tighten your buttocks.
• For hands: stretch your arms up and to the sides.
• For the neck: Tilt your head back and forth and to the sides as if you want to rest it on your shoulder. Place your hand on the crown of your head, push down and, resisting the pressure, lift your head up. By the way, this is a good exercise against osteochondrosis. Repeat each exercise 10 times.
• For arms and pectoralis major muscle:

- Sitting at the table, grab the edge of the table and make a movement as if you are about to turn it over. Just don't turn the table over for real! Do this movement for as many seconds as your physical fitness allows. Do the same exercise with the other hand.

- Place your hand on the edge of the table and make an effort, as if pressing the table to the floor, preventing it from rising into the air.

- You can combine the two exercises: turn the table over with one hand, with the other - press it to the floor. Change your hands.

• For legs and abs:

- Sit on the edge of a chair, lift your straightened leg so that it does not touch the floor. The higher you lift your leg, the more effective the exercise will be. Try to keep your leg straight. You can raise both legs at the same time, cross them and keep them raised.

- More difficult exercise: sit on the edge of a chair, raise both legs, at the same time rest your hands on the table on top and wake up in this position for a few seconds. If you exercise, you can keep your legs raised for a minute. The exercise is useful in that a whole group of muscles is involved: the rectus and oblique muscles of the abdomen, legs, arms, and the pectoralis major muscle.

• Stand up straight with feet shoulder-width apart. Bend your arms, place your palms on your hips. Lean slightly to the left and press down on your side with your left hand, creating resistance. There shouldn't be any movement. Hold for 3-7 seconds. Do the same exercise on the right side. Repeat 4-5 times for each side.

Proper nutrition

To maintain mental alertness and performance, the body needs animal or plant protein. Sugar raises performance for a very short time: it is quickly broken down in the body. But the sugar compound - starch - can raise mental performance for several hours, so it is useful to eat potatoes, beans, nuts, peas, black bread, rice.

Nerve cells need to be fed with nicotinic acid and B vitamins. Therefore, do not forget about fish, potatoes, buckwheat, oatmeal, millet porridge, eggs, wholemeal bread, dairy products. Dried apricots and raisins also contribute to mental activity. Seeds and nuts can help combat the fatigue that comes with prolonged mental stress.

If you need to increase your concentration, include in your menu dishes of squid, crabs, shrimp, fresh onions - they improve the blood supply to the brain.

Cumin, ginger and carrots improve the metabolism in the brain, thus making it easier to remember. If you have to learn a large amount of material, eat a plate of grated carrots, seasoning it with caraway seeds and sour cream (sour cream is needed to better absorb the useful carotene).

Drinking plenty of fluids is helpful to improve performance. Pay attention to low-calorie kefir, yogurt, sorrel and rosehip tinctures. Rosehip can also be used to make jam.

Psychological secrets

■ Timing. Do you often have the feeling that the day has passed and you haven't done anything global? Naturally, you didn’t sit idle: one thing, then another, but for some reason you didn’t get anything at the exit. It's time to use timing. Do not be lazy, describe your entire working day. Write down what you did and how long it took. We drank morning coffee, visited the operative, went into offices, called on the phone, visited the smoking room (so many times), read email, tidied up the table, read the news on the Internet, looked for a contract that had disappeared somewhere, listened to a colleague who is not distinguished by the brevity of his thoughts. Count how much time it took to work and how much it took for nothing. Typically, at first, the results of wasted time are 50-80%. Of course, you shouldn't get upset, but it's time to draw conclusions for yourself. For example, let's say you determine that you spend a lot of time on the Internet. Are you doing it effectively or is it time to limit yourself? If you have been looking for papers for a long time, work with the nomenclature, maybe it's time to introduce new cases?

■ Intelligent mode. We all know that human activities are multifaceted. Sometime it is more necessary to memorize information, sometime - to analyze. And sometimes you even need to turn off criticality and arrange yourself a "brainstorming". Scientists have figured out how the human brain works over time. Let's see.

6.00–7.00 - long-term memory works best (during this period information is well remembered).

8.00–9.00 - time for logical thinking, it is better to devote it to analysis.

9.00–10.00 - work well with various kinds of information and statistics.

11.00–12.00 - the efficiency of intellectual functions is sharply reduced, so it is not surprising that many people cannot concentrate.

11.00-14.00 is the best time for lunch. In the east, this period is called the "fire of digestion." During this time, food is digested and absorbed in the best possible way. If the lunch was dense enough, the body rushes to digest food in maximum mode. Blood actively rushes to the stomach, less of it gets into the brain, the defense mechanism turns on and the person tends to sleep.

14.00–18.00 – good time for active work. Mental work in later hours is undesirable (this makes the body work for wear and tear). Difficulty falling asleep, nervousness, psychosomatic illness.

21.00-23.00 - time to rest the brain and nervous system.

23.00–01.00 - “subtle” energy is restored. In feng shui practice it is called Qi, in Indian yoga it is called "prana", and modern science understands it as nerve and muscle strength.

01.00–03.00 - emotional energy is restored. If a person slept well all night, the sleep was healthy and calm, in the morning he will be ready for new exploits.

■ Dealing with distractions.We all know how various annoying factors affect us, especially if the work is very urgent and / or voluminous. Sharp phone calls, SMS signal, loud conversations of colleagues instantly reduce performance several times. Moreover, it often happens that you worked with enthusiasm, were delighted that everything turned out so well and quickly, but suddenly some letter came, ruined your mood - and that's it, it's impossible to concentrate!

Why it happens? Distraction is a natural function of human attention. It appears as a result of alternating states of excitation and inhibition of the cerebral cortex during any work. We are most distracted by objects or phenomena that appear suddenly and act with varying strength and frequency. This function is useful because it is the body's reaction to a potential threat to life (for example, is the smell of burning in the hallway felt due to a fire?) And saves the human brain from overload. The negative side of distraction is that it can take anywhere from 5 minutes to several days to return to a previously performed activity! And if distractions appear constantly, then an orienting reflex is formed at all. What to do? There is only one answer: if possible, eliminate the distraction / annoyance factor.

The Internet. For the duration of the task, turn off e-mail, instant messages, go out of the Internet (if, of course, you can do without it when completing the task). If the first time is difficult or uncomfortable, turn off the programs for at least 30 minutes, then for 1–2 hours, etc.

Telephone.Nothing is more unsettling than the shrill signal of a phone, yours or someone else's. Dear colleagues, while working in the office, set the ringer volume to a minimum! You will not miss your call, but you will save the nerves of others.

If the task is very urgent or requires maximum concentration, you can put the phone on silent mode, having warned your colleagues in advance that they will contact you only in an emergency.

Extraneous noise. “We do not swear, we speak it” - this is the name of the story that I want to tell. Somehow one office employee turned to me for advice, very vulnerable and seriously going through life's troubles. Alexey's problem was that seven more people worked with him in the same office. Naturally, the silence in the room was a rarity: everyone was talking, fussing, always late somewhere, then one, then the other's phones ringing ... But that's half the trouble. Two women from this department were constantly sorting out the relationship. They resolved both work and personal issues through mutual reproaches, and sometimes obscene language. They simply did not know how to communicate in any other way. This interferes with work, and Alexei came home in a broken state.

Of course, it is difficult to work in an environment when there is complete fuss around. If it is impossible to agree with colleagues, there is only one way out - earplugs or headphones with music. In the first case, we will simply turn off the negative factor, in the second, we will help ourselves.

Malfunctions. A poorly working mouse, a printer that chews on paper, a freezing computer can bring a person to hysteria. If you notice shortcomings in the operation of your software and equipment, do not leave them unattended - contact the IT department. It may happen that technology and software remind of themselves at a completely inappropriate moment.

■ Working with concentration. What should you pay attention to?

Do only one thing. It's no secret that many employees practice several things at the same time: talking on the phone, typing on a computer, listening to a colleague and at the same time taking out a pen that has fallen under the table with their feet. Real heroism! How can you not remember Guy Julius Caesar? By the way, then he suffered from terrible dizziness.

When doing several things at a time, our brain does not have time to perceive such a volume of information, therefore we are scattered, we cannot complete the work with high quality, we risk missing something important. Let's do an experiment. Place your right and left hands in front of you with index fingers extended upward. Now concentrate on your fingertips at the same time. Does it work? Of course not. Concentration is keeping your attention on only one object, so you can improve the quality of attention by doing one thing.

Biorhythms. During working hours, a person constantly feels either an upsurge or a decline in strength. Observe your biorhythm and try to solve the most important and urgent matters at the moment of the highest activity.

Problem solving meditation.For a better concentration of attention, external and internal peace is necessary. Before starting work, sit down, relax, discard all extraneous thoughts, ideas, problems. Think about how you can achieve the task, how to fulfill the requirements? What information do you already have and what do you need to look for? Where will you look for her? Now you can start the task.

Want some insight? Lie down!

You've probably noticed that lying down is easier to fantasize? Scientists believe that the horizontal position often leads a person to insight (insight). Everything happens because the level of norepinephrine and the activity of the area of \u200b\u200bthe brain - the blue spot, decreases, and this reduces tension, anxiety and activates creative thinking.

Planning. “Don't ask me how the day went,” an acquaintance, the head of the technical department, tells me. "I don't even remember what happened two hours ago." If you have a crazy schedule, making a plan can help solve this problem. It is not at all necessary to start a notebook, because you can use stickers with lists of necessary things to do, create an electronic list, or come up with your own methods. The plan will help you focus on the main thing, prioritize, allocate time. Always use the write-do-rule. After completing one task, mark its completion and start a new one.

■ Competition with yourself.You can treat your activity as a competition, especially if you have an impressive to-do list: “Today, I will not only finish the slide show, but also start to learn the questions for certification. Tomorrow I will continue to work on them, and I can devote the free time to filling the database. I will try not to be distracted by loud conversations and I will not spend much time on the Internet. " Gradually, you will get excited, because it is always interesting to beat your records. The main thing is not to overdo it in quantity and speed and take care of your health.

■ Awards. "If I turn in this report before 11.30, then I'll go to a new restaurant for lunch." No one will take care of you better than yourself, and therefore reward yourself with a pleasant purchase, a trip to your favorite cafe, additional time for a hobby, a cup of coffee with sweets for your successful activity. Isn't that motivation?

■ Anchoring method, or Attempt to enter the image. In order to work effectively, you can put yourself in a state of operability. Writers call this state of inspiration, a visit to the muse, athletes - "to be in shape", artists - "entering the image." How can an ordinary person enter the image?

In psychology, the method of "anchoring" is actively used for these purposes. Each of us meets such "anchors"; they are akin to a conditioned reflex. When we are hungry, we go to the kitchen, when we want to unwind - to the cinema or the park, if we need to work - we sit down at the table. So for performance, you can set the necessary "anchors" and use them. What should be done?

• Choose an "anchor".Someone is inspired by coffee, chocolate, music, oil paintings. What inspires you? The "anchor" must be unique, i.e. these signals should not meet you in a different environment, free, not reminding you of anything, causing you pleasant feelings and inspiration.

• Anchor binding. As soon as the efficiency reaches its maximum, get out the "anchor" as soon as possible: hang a picture of glass on the wall, turn on certain music. For the "anchor" to be attached, it should be repeated several times.

• Using an anchor. Next time, pull out the "anchor" and listen to the impulses within yourself. Imagine you got out a radio and were looking for the right wave. Hear new sensations. They will get stronger over time until you feel the right working attitude. Practice and you will succeed!

On a note. It should be remembered: the "anchor" does not work if you are unwell, have not slept much or are completely exhausted. In this case, you should first put the body in order, and only then do psychology.

We wish you high efficiency and only good mood!

Attention! How to improve performance - Laziness is gone forever

5 reasons for decreased performance

- 5 reasons for decreased performance
- 7 ways to increase your productivity
- 7 tips to improve your stamina
- Products that increase work capacity and mental alertness
- How to increase functionality: step-by-step instruction
- Conclusion

First of all, the causes are chronic diseases, which are based on damage to the central nervous system. There are symptoms such as drowsiness, laziness, clumsiness, absent-mindedness. At the same time, it seems that literally everything is falling out of hand.

At the same time, chronic fatigue begins to develop slowly. This negatively affects performance.

The second reason for a decrease in performance is stress, depression and other phenomena that suppress the work of the central nervous system. In addition to depression, overexcitation, for example, strong emotions, also affects performance. This can also include taking certain medications, as well as excessive consumption of coffee or tea.

Third, not less common reason - overwork. More often than not, factors such as overwork, lack of sleep and poor daily routine play a role. And the lack of vacation and the need to work even on weekends only exacerbate the process. Therefore, it is important to timely identify and be sure to eliminate all these factors. Otherwise, overwork can further develop into chronic fatigue syndrome.

The fifth is the psychological factor. It happens that work is very annoying, while a person does not receive satisfaction from his activity, and also does not receive financial satisfaction from it. In this case, the work is done somehow, which greatly affects the performance.

The fifth common reason is the wrong work schedule. This should also include incorrectly prioritized priorities when choosing primary and secondary tasks in terms of importance.

7 ways to increase your productivity

The tendency to “do less” has become quite popular today. As the name suggests, this area encompasses techniques that can be used to achieve greater results with less effort.

Let's take a look at some of these techniques that increase many times over .. Hope they help you achieve the best results in the shortest possible time.

1. Pareto's law, or the 20/80 principle.
IN general view This principle is formulated as follows: 20% of the efforts give 80% of the result, and the remaining 80% of the efforts - only 20% of the result. Law 20/80 is applicable in almost all areas of life.

Knowing how to use Pareto Law properly will help you not only in your professional life, but also in your daily life. This is a handy little trick that can help you predict the outcome.

According to Pareto's Law, you should do all unimportant tasks when your productivity is low. It is important to prioritize work tasks. Try to complete important tasks at a time of day when your performance is at a high level.

2. Three important tasks.
Many people create a to-do list to help keep their workflow organized.

Take five minutes each morning to write down your three most important tasks for the day. Then focus all your efforts on completing this short list.

Focus on these three main tasks, and if you have time to complete them ahead of timethen you can start doing something else.

3. Do less philosophy.
The Do Less philosophy is very popular in modern life. Different authors suggest different approaches. For example, Mark Lesser recommends taking a few minutes during your workday to meditate. It evens out your breathing, you will come to your senses, relieve stress and be able to better concentrate on the task at hand.

Don't forget to prioritize. Perform important tasks first, and then move on to low-priority ones. Do not overload yourself with a large number of tasks: it is better to do less, but with high quality and with pleasure, than more, but without enthusiasm.

4. Tomato technique.
The tomato technique was suggested by Francesco Cirillo. The technique is called tomato because its author originally used a tomato-shaped kitchen timer to measure time.

The methodology is based on the principle of working for 25 minutes on a specific task without interruption, but after that, be sure to take a break.

Look at your task list and select the highest priority tasks from it.

Then set the timer for 25 minutes and start working without distraction until you hear the timer beep. Each 25 minute period is called a "tomato".

After that, take a five-minute break and turn on the timer again.
After four "tomatoes" (that is, every two hours), take a longer break of 15-20 minutes.

If your task takes more than five "tomatoes", it can be divided into several parts.

This technique helps you work on higher priority tasks, improves focus, and helps you focus better.

5. The myth of multitasking.
Multitasking doesn't make us more productive at all, it's a myth. In fact, when we concentrate on many tasks at the same time, it has a negative impact on our productivity and concentration.

No matter how well you get used to multitasking, your productivity will be much less than if you decided to focus from start to finish on one task.

If you want to be more productive at the assigned tasks, it is better to focus on one task, complete it from start to finish, and only then move on to others.

6. Informational diet.
Nowadays, overloading your brain with information is as easy as getting heatstroke in the Sahara Desert. And even the symptoms are similar: sleep disturbance, distracted attention and delayed reaction. Our brain is overloaded with information noise. In the modern world, people are constantly looking for news, although they already surround us everywhere.

Try to get as little information completely unnecessary for you as possible at least for a week and see how this affects your productivity.

7. Live on schedule.
Remember that there is time to rest and there is time to work. Draw clear boundaries between the one and the other. Start by stopping doing business as soon as you feel you need to rest.

Parkinson's Law states that "work fills the time allotted for it." This means that if you, for example, decide that you will write a report in a week, you will write it all week. But if you put each task in a rigid box, it will allow you to deal with cases much more efficiently. When you have deadlines, you try to get everything done on time, so this is a great motivation.

By following these tips, you will forget about forever.

Tip # 1: Always make a plan for the day.
Scheduling is a very useful thing, even if it is just about the next working day in the office. Train yourself to make a plan every morning by writing down in your planner all the necessary tasks that you need to finish today. Rest assured, every look at this list will enhance your performance.

Tip # 2: Be the first to complete difficult tasks.
After all, if you are faced with a difficult task that you must complete, sooner or later you will still have to tackle it. So why not do it now?

Tip # 3: Always assess your own strengths adequately.
Don't promise what you can't do. Do your job as much as your experience allows you to.

Tip # 4: Praise yourself for all the victories.
Promise yourself a little surprise for a job well done, and you will see that it will become much easier and more enjoyable to do it. The main thing is that the "prize" is really desirable and motivating.

Tip # 5: Give up social media.
Delete bookmarks of social networks on your work computer and you will see - the day is much longer than you thought it was yesterday. By refusing to browse VKontakte, Facebook and Twitter during working hours, you will free up a huge layer of time that will help you do your work much better and faster.

Tip # 6: Don't forget to rest.
From time to time, your body just needs a break in order to correctly perform all the tasks. Take a little rest every time you reach your next mini-goal.

Tip # 7: Love your job.
It's no secret that we do what we like best. Try to treat your work with love, and very soon you will really start to like it.

Products that increase work capacity and mental alertness

In order to maintain clarity of thinking, the brain needs protein, so it is necessary to include in the diet protein foods of plant and animal origin.

The brain is known to need sugar to function, and many people eat sweets. In sedentary work, this is a sure way to become overweight: sugar is quickly absorbed and burned out. It is better to eat foods that contain natural sugars and starch: black bread, potatoes, rice, legumes, nuts, etc. Such food will be digested more slowly, and the brain will have enough food for several hours.

If the brain lacks biologically active substances, it is useless to train memory and perform various exercises. Cells lack nutrition - where should they get it? Of course, only from food. Vitamins of group B and vitamin PP, as well as polyunsaturated fatty acids, are very important.

Include fatty fish, cereals, eggs, dairy products, yeast in your diet. Avocados, raisins, dried apricots and seeds also help relieve fatigue and cope with prolonged mental stress. Take nuts with you to work: pistachios, almonds or walnuts.

The substances contained in squid, shrimps, crabs, and fresh onions will help improve concentration. A piece of chocolate will help you calm down and stop being nervous, just do not get carried away with it.

Strawberries or bananas can also help relieve stress and improve mood.

A simple product - carrots, combined with ginger, caraway seeds and sour cream will help improve memory and vision: after all, it is precisely this that suffers most when working at a computer. Add blueberries, fresh or dried, to your carrot salad and your eyes will thank you.

How to increase functionality: step by step instructions

Step 1... Before we increase our performance, let's take a rest..
There is no full-fledged work without good rest.

Step 2... Let's start planning.
Without planning, you will never have increased efficiency... Therefore, at this stage, get yourself a diary.

So, every night you will need to write down all the planned tasks for tomorrow.
This should be done in the evening, since in the morning the brain is in a sleepy state and does not want to think about any business at all.

Step 3... We prioritize and define our productive time.
All people are different, which means that each person has the greatest performance at different times.

Someone fruitfully works at 7 am, while someone turns on the motor only at 7 pm.

Therefore, determine the time of your greatest productivity.

Now let's get down to prioritization.

Once you've created a to-do list for yourself, see which tasks require you to be most productive. Write these things down for your active time. Small things can always be done in the morning. And not very important can be left for the evening.

Step 4... Concentrating on work.
At work, try to concentrate only on work. Disable Skype, ICQ and other programs. Set yourself a schedule!

From now on, try to concentrate on work and be distracted only by vital problems.

Step 5. We switch.
Once you've done one thing, try to switch to something completely different.

If you did mental work for 2 hours, then the next 30-60 minutes you can go in for sports, routine or household chores.

After brain activity, the body needs rest and switching.

Only in this way will he be able to continue further brain activity.

After reading this article and applying the tips described in it in your work, you will increase your productivity many times over. A nice bonus to this will be a lot of free time that you can spend on yourself and your family.

Material prepared by Dilyara specially for the site

• Make your brain sweat
• Eat right
• Don't overeat
• Wake up easy
• Massage your head

The pace of modern life with its constant overload and stress does not contribute to clarity of thought and mental performance in any way. Inability to concentrate, distraction of attention, lack of interest, weakness, indifference are clear signs of decreased brain performance. You can not betray them much value if they appear in the evening or when you go to bed, because during the night the body will rest and gain strength. But what if the same signs are on the face in the morning? How to increase brain performance?

How to improve brain performance

Make your brain sweat

Exercising the mind improves the neural connections of the brain and creates a reserve of intellectual power. Perform special exercises to develop memory, start learning foreign languages, solve crosswords and solve math problems, play games that develop thinking (for example, in board business games). Strain your gray matter more often, and you will not have to ask yourself the question - "How to increase the performance of the brain."

Surrounded by all sorts of gadgets, we too rarely use our brains. Put the calculator aside and count in your head (if you take out the calculator every time you need to add more than two numbers, you will not be able to increase brain performance, and your mental abilities will weaken from day to day), map out the travel route mentally, without using the navigator , try, without looking into your notebook, to remember the phone number you need (the more numbers spinning in your head, the more new connections arise between neurons).

Eat right

It is known that the brain needs sugar to work, and many, wanting to increase the brain's performance, eat sweets in kilograms. Sedentary work is a sure way to become obese because sugar is quickly absorbed and burned. It is better to eat foods that contain natural starch and sugars: potatoes, legumes, rice, brown bread, nuts, etc. This food will be digested more slowly, and the brain will have enough energy for several hours.

How to eat right to increase mental performance,learn in the article - " Vitamins for the mind - food for memory».

It is not only what we eat is important, but also what we drink. A cup of coffee every hour is not the best way to increase your brain performance. Put a bottle of plain water on your desk and drink a glass every hour, even if you don't feel like drinking. This will save you from heat (it will soon come) and from dehydration of the body (including dehydration of brain cells), which is often the cause of loss of performance and overwork.

Don't overeat

The performance of the brain depends on the amount of food we eat. Scientists from the University of Florida have shown experimentally that satiety leads to dullness and negatively affects mental performance.

During the experiment, laboratory rats were divided into two identical groups. The first group received food in excess, while the diet of the second group was significantly limited.

Regular observations have shown that the body of malnourished rats produces an order of magnitude less cytochrome (a protein that destroys brain cells), which, according to scientists, causes irreparable harm to the brain, and therefore affects the performance of the brain in general, and in particular on decision making process, on development of memory and thinking.

The second group of rats, hungry, responded much better than those who ate as much food as they wanted. The scientists gave the media interview, they summarized the following words: “ Now it is safe to say that hunger is good for health and has a positive effect on increasing brain performance ».

Surely many who overeat during lunch feel that their performance is deteriorating, and pulls to sleep right at the workplace... So don't overeat!

Read useful literature more often

The benefits of reading for improving brain performance, I think, are beyond doubt.

Reading not only increases concentration, but also stimulates the imagination: the content of the book turns into visual images in our heads. Hence, the brain is working. Scientists from the Mayo Clinic (USA) are convinced that reading reduces the likelihood that over time we will be blunt about any reason. " New material is not only new information, but also new images in the head. Any history book will force you to make comparisons with the present, which involves the analytical skills that the right brain is responsible for."Says one of the Mayo Clinic researchers.

Instead of staring at the TV, grab a cognitive book and spend at least 30 minutes reading it (reading for half an hour every day will increase your brain performance).

Speaking of informative and useful literature, I mean Russian and foreign classics, historical and special literature, poetry. But the yellow press (who is with whom, who has more, and who is more expensive), comics and other similar reading are unlikely to have a good effect on increasing the performance of the brain.

Get distracted, rest and get enough sleep

Working without rest always leads to loss of performance. The American Journal of Epidemiology recently published a study that states: “ Fifty-five or more working hours a week (eleven hours a day with a five-day week) lead to rather low indicators in tests for lexicon and quick wits. The best option is 35-40 - hour work week". It is clear that you cannot approach the authorities and say: “ If you want the team to work better, reduce the working time". In such conditions, it is possible to increase efficiency by taking short breaks.

Feel free to scratch your tongue over a cup of coffee with your work colleagues. Here is what Oscar Ibarra, the author of a study conducted at Michigan State University, says: “ Sometimes idle talk is helpful. Those who take breaks from work and chat with co-workers for ten minutes pass the quick wits tests better than those who do them immediately, without talking. And that's why - communicative communication sharpens memory and activates other brain functions, because it requires information processing (for example, to determine if the interlocutor is lying or telling the truth)».

To those who have telework, can control their working hours without fear of being reprimanded for an hour or two break. The main thing is not to sit like a robot and remember that if you get distracted and rest, it will increase your performance.

Do not forget to arrange yourself a weekend (especially for those who work remotely and for themselves). The best vacation is outdoor recreation! Hunting, fishing, hiking in the forest for berries, climbing mountains, barbecues in the country - all these are good ways to give your brain a break from stressful everyday life, recharge with energy and increase brain performance.

And of course, speaking of rest and its effect on improving brain performance, the importance of healthy and adequate sleep should be noted. It is known that lack of sleep and lack of sleep lead to premature fatigue and short-sighted decisions.

Follow a routine: fall asleep every day and wake up at a specific time. Even on weekends, try to stick to your routine.

Wake up easy

Physiologists around the world to increase mental performance advise learn to wake up without an alarm... Getting up at the right time without the aid of an alarm clock will make you feel more sleepy. Therefore, you have more energy and strength, a clearer head and better mood.

Give up bad habits

Much has been said about the dangers of smoking and drinking alcoholic beverages, but there are people who claim that tobacco and alcohol (especially smoking) stimulate the efficiency of brain activity. However, doctors with their numerous experiments (I will not go into details) have proven that the opinion about tobacco and alcohol as stimulants of brain activity is false and unfounded. Tobacco, like alcohol, is not a true, but a false stimulant of work efficiency and productivity. He creates only the illusion of "enlightenment" of the head and a surge of strength. In reality, smoking tobacco and drinking alcohol do not allow focus on study and work, reduce the level of efficiency, reduce the amount of work performed, and also worsen their quality.

Not sure how to improve your brain performance? The first thing to do is quit smoking and excessive alcohol consumption!

Make yourself move as much as possible

Daily exercise will help improve the elasticity of blood vessels and blood circulation, help restore lost neural connections and promote the emergence of new ones, which will lead to an improvement in brain performance.

Massage your head

A head and neck massage improves blood flow in the cerebral cortex, and therefore is beneficial for the cellular cerebral circulation. If possible, visit a professional massage therapist, if finances or time is tight, self-massage will help. Information on how to do self-massage of the head and neck area on the Internet is a dime a dozen. I will only say that if you perform this massage every day for ten minutes for several weeks, you will notice that by the evening the ability to think clearly and clearly will not disappear, and fatigue will not be so obvious.

Use colors and aromatherapy

It has been proven that some smells and colors have a calming effect, while others, on the contrary, are pathogens and irritants for the brain (for more details see the article "Color therapy"). The work of the brain is well stimulated by yellow color - it tones up and invigorates, increases mental performance and cheers up (you can hang a picture above your desk in which this color prevails). Of the scents, citrus and woody aromas are well suited to increase brain performance. Use natural essential oils, not air fresheners.

If you find an error, please select a piece of text and press Ctrl + Enter.

Irina Davydova

Reading time: 8 minutes

A A

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

1. 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. Perfect option: fall asleep before 23.30 and wake up no later than 7.30. Healthy sleep is full recovery forces lost on the previous day.
2. 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 clock 10 times, muttering - "another five minutes ..." - it is enough just to immediately assume an upright position. After that, we immediately turn on the light, get up, take a contrast shower and go to have a proper breakfast.
3. 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.
4. 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:
5. Relax outside of work. Computer and mobile phone open / enable 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").
6. 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.).
7. We refuse everyone bad habits ... Cerebral hypoxia is the main cause of lethargy at work. It is impossible to increase efficiency by continuing to grind 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 for a cigarette, without beautiful lighters and other nonsense.
8. 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.
9. 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.
10. Train the mind - we give up gadgets in favor of our brain. We count mentally, and 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.
11. 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).
12. 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 (within 5-7 minutes): inhaling air from the right, then the left nostril - to activate both cerebral hemispheres.
13. 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.
14. 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.
15. 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. Good method - turn off the light and wander around the room for 15-20 minutes blindfolded. 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.
16. 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.
17. 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.
18. Learning to concentrate attention. We do not scatter it into several cases at once, but sequentially process thoughts on each of the tasks, highlighting the most important ones.
19. 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”.
20. Developing the ability of the brain - we do the usual 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 regular sexual activity, we develop vocabulary and gain new knowledge, keep diaries and blogs, etc.

10 best ways to improve physical performance

1. Cleanse the blood and blood vessels of the brain. In the morning - a glass of water on an empty stomach (maybe 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 a full life without amino acids in meat) and have a proper breakfast!
2. 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").
3. Visit the bath 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.
4. Skip coffee in favor of mineral water.
5. Eat enough to get a little satiety and not fall on a bed with a full belly. Overeating inhibits both physical and mental processes.
6. 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.
7. Ventilate the room constantly.
8. 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.
9. Temper your body. Do not warm yourself like a head of cabbage in winter, sleep with the window open, and walk barefoot more often.
10. 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.