Problems
Blue Light: The high energy of blue light over stimulates the brain- inhibiting melatonin secretion and hippocampus regulation. (International Journal of Ophthalmology, Vol. 11, 2018)
Constant Stimulus: Multitasking limits function of the prefrontal cortex and can add up to 40% productivity loss in a given day. (Journal of Cognitive Neuroscience, Vol. 10, 2021)
Physiological Depletion: Employees who experienced chronic fatigue had a 66% productivity loss due to heightened levels of stress and energy depletion. (Journal of Occupational Medicine, 2012)
Solutions
Change Light Patterns:
Walk in the morning light- even 10-minutes a day can increase vitamin D synthesis, lower cortisol and promote natural evening melatonin production
Set phone and computer screens to lower levels of light after 3pm
Create calming light before bed such as candles
Incorporate Pomodoro Technique:
The Pomodoro Technique is a time management method invented in the late 1980s by Italian university scholar Francesco Cirillo. It uses a timer to break down your tasks into 25-minute focused blocks of time separated by short breaks.
Without breaks, beta wave activity in the brain can rise sharply at the beginning and end of meetings, suggesting heightened stress. Taking tasks in focused spurts with short breaks in between, not only prevents those spikes but causes a dip in beta activity—which correlates with less stress.
Choose the top two or three high level tasks you need to accomplish that day. Mark the calendar, just as you would a meeting, for the 25-minute intervals to complete each task. Turn off all notifications at this time and set an alarm for 25-minutes. It is amazing to see what can be accomplished in a condensed period of time without distraction and short enough to limit burnout.
Implement Intentional Breaks:
We have had many days where the virtual meetings seem to take us from sunrise to sunset. It can be motivating for the entire team to schedule meetings for 25 or 55 minutes. The set time allows for the meeting to stay focused and allow for everyone a few minutes of transition time.
If you find yourself with 10-minutes, here is a gentle yoga flow that will open up energy channels, increase circulation to the brain and boost serotonin.
https://drive.google.com/file/d/1M1Ggley4kGDxvrquwBd2jTltZaWChLfR/view?usp=drivesdk