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Performing at your best can be hard as outside pressures damage your productivity. Whether that’s low energy, head fuzz or stress, these factors can influence the quality and effort we put out.
To help keep on top of this, executive coach Ella Zhang provided some tips for remaining on top of your game at work.
Stay energised
Keeping your energy up is essential. Ms Zhang said it’s crucial for staying focused and productive. High energy has plenty of benefits to our work, such as better efficiency, effectiveness, output, and overall accomplishment.
“To optimise energy at work, consider incorporating strategic breaks in alignment with your ultradian rhythm, taking 20 minutes breaks every 90-120 minutes to refresh, recharge, and sustain energy levels throughout the day,” said Ms Zhang.
“You can also practice box breathing, which involves taking slow, deep breaths through the nose while counting to four, then holding your breath at the top of your inhale and counting to four, exhaling slowly and steadily through the mouth and counting to four. This technique activates the body’s relaxation response, calms the mind, and reduces stress. It also increases oxygen intake, promoting a sense of rejuvenation and boosting energy levels.”
She continued: “It would also be beneficial if you find yourself a ‘secret garden’ near the office. Walking outdoors can be more effective for picking up energy than consuming sugary or caffeinated drinks because walking outdoors exposes you to fresh air and increases your oxygen intake, which oxygenates your bloodstream, promotes circulation, and provides a natural energy boost. No mention that sunlight stimulates the production of serotonin, a hormone associated with mood and energy levels.”
Remaining calm
When deadlines and targets are involved, it can be hard to stay calm. Keeping your cool under pressure is crucial to performance, though, which is why it’s so important to take a step back and re-evaluate your stress.
“Remaining calm under pressure is essential for clear thinking and making rational decisions. When faced with a high-pressure situation, panic and stress can cloud judgment, leading to tunnel views and impulsive or ineffective choices of words and actions,” explained Ms Zhang.
“By maintaining a calm mindset, you can assess the situation objectively, weigh the available options, and choose the most appropriate course of action. Calmness plays a crucial role in effective communication and collaboration as well. In tense situations, clear and concise communication becomes even more vital.”
Calmness is a key leadership trait, said Ms Zhang. Composure at the top level can help to reassure those who look up to you.
“Being calm can influence and motivate others, fostering a sense of stability and reassurance, which is particularly important in leadership roles or when working in teams where the ability to inspire and guide others is crucial,” she said.
“Remaining calm under pressure is essential because it leads to better decision making, effective communication, improved wellbeing, and enhanced leadership capabilities. It allows individuals to navigate high-stress situations with clarity and resilience, ultimately achieving more positive outcomes and maintaining a healthy state of mind.”
Clarity and flexibility
Some other areas of focus are clarity and flexibility. Going hand in hand, honing these skills can assist in problem solving and decision making.
Ms Zhang commented: “Mind training, such as mindfulness or meditation practices, is one effective method to cultivate greater clarity and flexibility. Researches indicate that these practices, as little as 13 minutes a day for a consistent eight weeks, lead to positive effects on attention, working memory, emotional regulation, and stress reduction, promote a calm and focused state of mind, increase self-awareness, and improve cognitive flexibility.”
“Another valuable practice is journaling, where you regularly record thoughts, feelings, and experiences. Journaling helps to clarify thinking processes, provides insights into thought patterns and beliefs, and creates a space for exploring different perspectives and options, fostering flexibility in thinking.”
“One beneficial strategy to consider is expanding your circle of influence by engaging with individuals from diverse backgrounds, experiences, and viewpoints. Listening to their perspectives, challenging your assumptions, and remaining open to learning from them broaden your understanding, enhance cognitive flexibility, and encourage a more comprehensive view of various subjects,” said Ms Zhang.
Physical activity is equally important, noted Ms Zhang. Staying active can sharpen the mind.
“Exercise increases blood flow, delivering additional oxygen and nutrients to the brain, which promotes enhanced cognitive functions, such as attention span, working memory, and information processing speed. Moreover, exercise supports neuroplasticity, facilitating the brain’s adaptability and ability to form new neural connections, thus contributing to mental flexibility and skill acquisition,” she outlined.
“It also regulates the body’s stress response, reducing stress hormones like cortisol and releasing endorphins, which positively impact mood regulation, potentially alleviating symptoms of anxiety and depression. Find activities you enjoy, such as brisk walking, swimming, cycling, or dancing, and make them a regular part of your routine.”
Jack Campbell
Jack is the editor at HR Leader.
