With the recent spike in remote positions, more professionals have been given the opportunity to travel. This newfound freedom does come with one major downfall: staying productive. Whether you are fresh out of college or a seasoned corporate vet, you’ve likely experienced your mind wandering at work. Add traveling into the equation and it can make it even harder to concentrate.
Productivity issues could stem from feeling overwhelmed, stressed, or simply the inability to focus. If you’re struggling to stay engaged at work while on the road, here are a few healthy habits to help you stay on task all day every day!
Get Sufficient Sleep
While many people do not treat it as a priority, sleep directly impacts our daily health and mood. An insufficient amount of sleep can result in difficulty focusing and cause you to become easily distracted. Especially if you are traveling or staying in a new city, it’s hard to justify sleepover sightseeing. Nevertheless, between the lack of concentration and a foggy mind, a poor sleep schedule will be sure to catch up with you during your weekly nine-to-five responsibilities.
To set yourself up for a productive workday, make sure to get at least seven hours of rest the night before. This may be easier said than done. However, implementing certain habits can keep you on track. Here are a few tips for a healthier sleep routine:
- Pick up a good travel novel instead of watching TV
- Aim to schedule your exploring on the weekends
- Have a set to-do list for the following day to reduce stress and put your mind at ease
- Don’t eat or drink too close to bedtime
Drink Lots of Water
One of the most important yet undeserved daily necessities is drinking water. Travels by train, plane, and car alike, it’s essential to bring water with you. With the endless tasks at work piling up, hydration manages to constantly take the back burner. Similar to oil in a machine, water plays an integral part in keeping us functioning properly. Not getting enough water can cause fatigue, mood changes, and trouble concentrating.
To reach the universal water intake goal of nearly two liters each day, you can follow the 8×8 rule. This means drinking a total of eight, 8oz glasses of water throughout the day to keep your body hydrated. While it’s encouraged to drink, even more, the 8×8 rule is a great place to start.
If you find that you have trouble keeping up with the 8×8 rule, there are plenty of other methods to ensure that you are drinking enough water every day. For people who simply forget to hydrate, something like a smart water bottle could be worth looking into. Smart water bottles will sync with your personal device to send reminders to drink water. Whatever route you take, drinking more water will help keep you energized and productive each workday.
Make Screen Time Adjustments
Nowadays, both in-person and remote employees spend a lot more time on digital devices. For remote employees especially, screen time is at an all-time high. Because of this, there has been an increase in cases of computer vision syndrome (CVS), also known as digital eye strain. Symptoms of CVS include dry eyes, blurred vision, and headaches. According to the American Optometric Association, these eye-related issues are caused by the extended use of electronic screens.
While this can impact both productivity and health at work, there are ways to combat the symptoms of CVS. One option is following the 20-20-20 rule, which is when you look at an object 20 feet away, for 20 seconds, every 20 minutes. For a more permanent option, look at investing in a pair of blue light computer glasses. This type of eyewear is designed to help filter harmful blue light from your devices, aiming to protect your eye health which should help you maintain your workflow.
Bring Healthy Snacks
Another way to set yourself up for a productive workday is by having a healthy lunch and nutritious snacks. Sugar and caffeine are a common go-to for many at the start of a workday, especially when traveling, but they are not always the most beneficial choice. While they may jumpstart your day with energy, the crash afterward can negatively affect your productivity.
Healthy snacks throughout the day fuel the brain and give you more sustained energy. A few good snack options include:
- Bananas
- Raw veggies with hummus
- Nuts, such as peanuts or almonds
- Apples with peanut butter
On top of eating healthy snacks, try to have a well-rounded lunch. It can be easy to want to eat out every day, especially if you are in a new city, but the health and productivity benefits of making your lunch will outweigh the fun you would have trying a new restaurant.
Ensure you’re getting the most out of your work and travel experience by taking care of your body and mind. Whether you go across the country or stay close to home, these simple tips can help set you up for a healthier, more focused workday!