Are you struggling to stay productive? You're not alone. Both in professional and personal context, people are confronted with distractions, multitasking, and high-pressure environments on a daily basis. To say that this has a negative impact on your general productivity would be quite the understatement. Time to take control again! But how?
We sat down – or, stood up in MeetDistrict Diegem’s BrainstormRoom – with your fellow Member Iraïs Browaeys who is a renowned Human Performance and Leadership Coach. Iraïs: “For me, productivity is an enormously broad topic and a goal for each aspect of my life. Where does my focus lie, which flow am I in? Am I sitting down too much, etc. So much so that I’ve made it my job”. In today's fast-paced world, being productive isn't just about getting things done—it's about doing them efficiently and effectively. Productivity enhances your ability to achieve your goals, reduces stress, and gives you more time to enjoy life.
Iraïs specialises in productivity management and travels around the world to coach high performing companies like Nike, Salesforce, PepsiCo, Danone, and others on how to manage and balance their mental, emotional, and physical energy in a high-performing environment. If there’s one person who could guide you into implementing a sustainably productive lifestyle, it’s definitely her.
Productivity is about more than just working hard. It's about working smart. According to Iraïs, productivity involves managing your focus, flow, and energy levels throughout the day. She emphasises that the goal is not just to be busy but to be effective in whatever you are doing. High-pressure environments can significantly impact your productivity. Iraïs: "We often multitask and receive numerous notifications, which can hinder our ability to focus and lower our overall performance." To combat this, she advises to focus on recovery and resilience.
Iraïs: “I draw a lot of inspiration from the sports world, where athletes experience immense pressure similar to that in the corporate world. However, athletes spend only 20% of their time in competition, dedicating the remaining 80% to training and recovery. In contrast, business professionals often operate in the reverse ratio, leading to burnout. The average career of a top athlete would last about 10 to 15 years, while a corporate career lasts about 40. We are running a marathon at the pace of a sprint, which is ridiculous! To enjoy a sustainable career, you’ll need to find the right pace.
- Iraïs Browaeys -
Sleep accounts for 60% of our recovery. Research shows that quality sleep improves our overall productivity and well-being, and is connected to everything we do during the day. Have a look at Iraïs' top tips for better sleep:
Avoid scrolling on your phone 30 minutes before bed to stimulate melatonin production, otherwise known as the sleep hormone. When you don’t disconnect, your cortisol levels will stay up and keep you awake, focused, and aware.
Get morning sunlight to activate your body. Really try to go outside and to let that direct sunlight in for a shot of cortisol; which is exactly what our body needs to get up, running, and productive.
Avoid drinking coffee after 15:00 to ensure a good night's sleep, since the caffeine will still run through your body by the time you’re going to bed.
By all means, drink water. Hydration plays a crucial role in maintaining productivity. Iraïs: “Studies show how a 1% decrease in hydration results in a 10% drop in performance. A linear relation, meaning that a 2% decrease results in 20% drop! There is a simple formula to determine how much water you need: 3 times your body weight divided by 100”.
Iraïs emphasises the need to hydrate our brain and to keep it fresh. Iraïs: “An important note: coffee works dehydrating. Which means that for every cup of coffee you drink, you need to compensate with drinking 2 glasses of water. And that’s only to get back to breakeven”.
To maintain a sustainable career, it's essential to balance work and recovery. Burnout occurs when there's too much focus on delivery without adequate recovery time. To avoid this and to significantly enhance your productivity, Iraïs shares some small changes to implement into your life.
Notifications can be a major distraction. Iraïs: “For each time your brain gets triggered by something, you need between 3 to 12 minutes to regain focus. Imagine how much time you’re losing simply by multitasking and not respecting your focus time. Turn off unnecessary notifications and create designated times to check emails and messages”.
Another tip managing notifications is to remove all of your work apps from your home screen. “Seeing a red dot next to your mail app implying you have about 300 unread mails is majorly triggering for your stress levels. Simply swiping them to a second screen will avoid that confrontation when you’re disconnecting from work”.
Start your day with a routine that sets you up for success. Iraïs suggests going outside to get direct sunlight, drinking water immediately after waking up, and doing some kind of exercise. At the end of the day, it's crucial to disconnect from work. Establish a ritual that signals to your brain that it's time to switch off.
Iraïs: “For some people this could be to do breathing exercises, taking out the dog, listening to music on the way home, picking up their kids from school, etc. I like to switch outfits; something easy I can do wherever in the world I find myself.
Iraïs: “During the morning, your brain is the freshest. So plan your most challenging tasks accordingly; avoid starting your day by checking emails, as it can derail your focus and consume your most productive hours”.
Another tip is to implement the 25-50 rule, which implies transforming 30 minute meetings into 25 minute meetings and 60 minute meetings into 50 minute meetings. This allows your brain to reset between sessions, preventing stress from compounding and improving overall productivity. Iraïs: “To prevent the meeting to linger on when your 25 or 50 minutes are over, schedule them in at 5 or 10 past the hour instead of at the beginning of the hour. And when you actually take your 5 or 10 minute micro break afterwards, don’t try to be productive again. Go outside, eat something, shut yourself off. All this will help to keep your brain fresh”.
Iraïs’ expertise makes it very clear; productivity is not just about working harder; it's about working smarter and taking care of your well-being. Let productivity be more than a buzzword—it's a mindset that empowers you to excel in every aspect of your life, from work to well-being. Start today, and make productivity your lifestyle for a brighter, more fulfilling tomorrow.
