The year is already in full swing and it’s clear that many of us are feeling the pressure of a busy schedule. Lately, it seems like everyone I talk to is saying the same thing: “Work is so busy”, writes wellbeing coach and peak performance expert, Vesna Hrsto.

To have your most productive year yet and avoid overwhelm, use this simple formula: energy + focus – interference.

Firstly, productivity is not the number of hours we spend working or ticking off our to-do list. It’s about completing the most important tasks.

Energy

“The higher your energy levels, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results”

~ Tony Robbins

It’s hard to imagine someone who is constantly tired being very productive. We need energy to get more done. Energy is the fire that we bring into our work and business, and all areas of our life.

Recently, a client approached me concerned about her exhaustion and anxiety, and its impact on her work. She couldn’t do all the tasks necessary to expand her business or support her existing clients. However, by improving her physical health and energy she was able to almost triple her business as she had the energy to optimise her marketing, bring in new clients, and expand operations.

Nutrition and rest play a huge role in dictating our energy levels, as well as our ability to manage our emotions and focus our attention.

To maintain high energy levels and productivity throughout the day, it’s important not to skip breakfast or consume caffeine on an empty stomach. Have breakfast not long after waking, then any caffeine afterwards.

Opt for cooked meals instead of eating out, as it’s been shown to have a protective effect. Eating three meals and two light snacks will also help maintain energy levels. Avoid the obvious sugars and packaged foods, which will only cause an energy crash.

Getting to bed by 10pm and having a solid eight hours of restorative sleep will help to reduce stress, flush out toxins from the brain, process emotions, and restore energy levels.

Focus

Focus is about channelling that energy into the right places, where it’s going to get the most results in your business, your health, and your life.

When you spread your attention across multiple things at once, it can be tough to make real progress on any one of them. Your mind gets pulled in different directions, and you might find yourself getting distracted or overwhelmed.

Create a ‘to-don’t’ list

Start by writing down everything from your mental to-do list on paper. This only improves focus by getting things out of your head. Then, mark the items that need to be done immediately and have the biggest benefit to your work. Put everything else on the ‘to-don’t’ list for now. Pick one thing and work on it until completion.

By focusing on just one thing, you give yourself permission to dive deep and really understand the nuances and details of that project. You will be able to think more creatively and come up with more innovative solutions, because you’re not constantly switching gears.

Minimise interference

Reducing interference is the last piece of the puzzle to improve productivity.

Peak Performance Coach, Timothy Gallwey, wrote about the ‘Inner Game’ in his books, and described interference as things that get in the way – our inner obstacles that sabotage our efforts to be our best at work.

Interference is anxiety, worry, judgement, comparison, doubts and overthinking. It’s the running commentary in our head that critiques how well we’re doing (or not doing), and it’s generally always putting us down.

Paying less attention to this thinking will allow us to be more present and tap into our full potential. By focusing on the task at hand and being in the moment, we can perform at our best.

Remove common habits that cause distraction and interference including drinking too much alcohol, working late into the night, and social media.

Including even a few of these changes to your routine can make a huge difference to your productivity and performance in all areas of your life.

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