Conversely, in an energized and vital state we are able to get more done more easily, and our work will generally be of superior quality. Combined with professional and business skills, having abundant mental and physical energy is the key to success.
The processes in the body that drive energy production are highly dynamic and dependent on several factors. In a way, the human body is no different to a car: for us to get from A to B a few basics need to be in place, such as fuel in the tank (and the right type of fuel at that), water in the cooling system, oil in the engine, and for the tyres to be properly pumped up. If these fundamentals are not satisfied, then performance is impaired. This book is essentially a manual for your body, explaining its inner workings and what is required for you to perform at your peak.
A Great Day at the Office offers a wide range of information and advice grouped into seven key areas:
Diet and nutrition
Sleep
Light exposure
Activity and exercise
Music and sound
Breathing
Psychology
Each area will be explored from a scientific perspective, enabling you to gain valuable insights into the impact specific behaviours have on how you feel and function, as well as on your long-term health and sustainability. In each section, practical guidance is given on the simple and sustainable changes that make a real difference.
But many of us are only too aware that we can sometimes fail to do things we know are good for us, and perhaps persist with habits that hold us back. To this end, the final chapter provides practical tips on how to get healthy habits to stick, as well as unhealthy ones out of our system – with ease.
Not every factor this book covers will require action on your part, as my experience tells me that almost everyone is getting some (possibly many) things right. However, hardly anyone has no room for improvement, so there’s a good chance that within the pages of this book you will find quite a few nuggets that will make a tangible difference to your ability to achieve your goals, from tasks on your ‘to-do’ list, to major life ambitions.
Tried and Tested
The information contained in these pages is based on published (but often unpublicized) research. But more than this, it’s also informed by the collective experiences of literally thousands of people. My work as a doctor, speaker and facilitator has brought me into contact with individuals with diverse wellness and performance issues including fatigue, disturbed sleep, low mood, lack of focus, impaired concentration and burnout. Working with these individuals over time has given me the opportunity to discover what actually works to resolve these challenges and have people brimming with vitality once more.
Much of the information and advice offered in this book is founded in science and published research. As a doctor, I am obviously interested in the underpinnings of the approaches I discuss here, and you may be too. But, as I often tell my clients in talks and workshops, gaining this knowledge is not merely an academic exercise: the focus is always on having individuals leave with practical, sustainable strategies that are effective for improving their condition. Rest assured, the concepts and methods presented here have been tried and tested with countless individuals and have been found to give consistent and predictable results in the real world.
Taking Charge
Anyone who owns a smartphone will know the importance of maintaining charge in its battery. Periodically plugging these devices into the mains is just one of those things we have to do if we want to take advantage of their functionality. The human body is a bit like this, too: we can use it to get stuff done, but we have to put something back. If we drain our ‘charge’ more than replenish it, we can end up suffering from periods of ‘low battery power’ that can put a major brake on our productivity. If severe and protracted enough, this situation can ultimately lead people into a state known as ‘burnout’.
It’s fine to put time and effort into work, even in the long term, just as long as we are regularly doing things that, overall, ‘recharge our batteries’ and keep them from running flat. In many respects, this is what A Great Day at the Office is about.
‘Battery charging’ can happen in a number of ways, including making the right food choices and being physically active. However, it can also take place via ‘activities’ that require little or no effort at all. Examples explored within the pages of this book include getting better sleep, napping, increasing sun exposure, listening to particular types of music, and specific breathing techniques. Other examples of things that might help the ‘recharging’ process include an evening spent at the cinema or theatre, enjoying time with loved ones and friends, getting a massage, or even indulging in a nice, long soak in the bath.
Some people, though, can view these sorts of activities as distractions from work, and therefore in their minds classify them as ‘unproductive’ time. However, another way of looking at them is as opportunities to ‘plug ourselves into the mains’, to ensure we are maximally effective in whatever time we apportion to work. In this way, taking time to ‘recharge’ through relaxation and recuperation may not now seem ‘unproductive’, but essential to our long-term success.
I am not suggesting for one moment that we should never work in the evenings, at weekends or on holiday (I do all of these things on a semi-regular basis, by the way). The key is to be able to live and work in a way that ensures our energy and effectiveness rarely falter, if at all, and that our personal sustainability is assured too.
Maintaining charge in the battery can be particularly important for those whose work is transactional or seasonal in nature, such as auditors or those involved in business recovery or mergers and acquisitions. Going into a busy phase already somewhat depleted is ‘risky business’, to be honest. ‘Doing the right thing’ in quieter times can provide a store of power that can be drawn on when the pressure is on and the going gets tough.
Working Wonders
Here’s a list of the typical benefits to be gained by applying the strategies contained in A Great Day at the Office:
Enhanced energy and vitality
Increased mental focus, concentration and decision-making ability
Improved resourcefulness and creativity
Brighter mood and reduced tendency to anxiety, low mood or depression
Better sleep and heightened energy on waking
The ability to function effectively throughout the day with no mid-afternoon slump
Improved resilience and the ability to maintain high performance, even when the going gets tough
Weight loss without hunger or the need for extensive exercise
Resolution of persistent, troublesome health problems including headaches and digestive issues
Many of these benefits have a direct impact on performance at work, and will significantly enhance your ability to generate high-quality output and ‘get the job done’ – consistently. Moreover, improvements here will likely enrich your professional relationships too, from which myriad spin-off benefits can be yours.
It’s a plain fact of life that when we are energized and mentally alert, we are able to respond to people with more enthusiasm, resourcefulness and vigour. This, in turn, leads others to respond better to us. If you act on the advice here, do not be too surprised if you end up being held in higher esteem