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Rituals to improve concentration and productivity

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The rituals They have long been a fundamental part of various cultures and have acquired a new meaning as a tool of struggle fatigueimproving productivity and attention.

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In an urban society accustomed to living under constant pressure both at work and in the family, and in a country that cannot overcome its economic problems, looking for other solutions to the pressure is completely natural.

The search for a exercise routine and awareness of healthy eating are good tools of these decades that help on this path.

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Therefore, having a ritual that allows us to achieve greater concentration and that prepare yourself mentally, It is recommended for more than one.

All humans have transition habits throughout our lives: before and after sleeping, when they come home after a long day at work, etc. Our transition habits allow us to move from one activity to another. How is it better in the morning?

Sweet Awakening.  In the morning, take your time.  Don't run away./Shutterstock.Sweet Awakening. In the morning, take your time. Don’t run away./Shutterstock.

Rituals that will make you feel better

The Spanish site Génesis investigates people’s need to get up with a series of morning rituals that transform the day into something much more More productive.

And he indicates five steps to follow, which seem like a good proposal:

1. Don’t jump out of bed right away

The wake up call is very hard.  Let it run a little./Shutterstock.The wake up call is very hard. Let it run a little./Shutterstock.

The sound of the alarm clock is never pleasant for he tells us that we must arise. In fact, a study conducted in Kawasaki National Institute for Industrial Health revealed that people who literally get out of bed have lower blood pressure and heart rate higher than those who wake up at their own pace.

For this reason (indicates the site) it is advisable to set the alarm a little earlier, with a pleasant sound, and stay lazy in bed for a few more minutes.

2. Log out of your devices

Don't open the nets as soon as you wake up./ Shutterstock.Don’t open the nets as soon as you wake up./ Shutterstock.

Many people sleep with it cabinet next to the bed and as soon as they open their eyes, the first thing they do is check their email and enter social networks. Obviously not the best way to start the day.

Instead, he suggests, connect with your family, your pet or simply enjoy the calm that characterizes the early hours of the morning. You will feel much more relaxed.

3. Follow an exercise routine

Exercise improves our mood and prepares us for a productive day.  Whatever our age or profession Photo: Shutterstock.Exercise improves our mood and prepares us for a productive day. Whatever our age or profession Photo: Shutterstock.

Exercise is good for our health, it improves ours Humor and allows us to be more productive. In fact, you don’t even have to lift weights or run a lot of miles, just follow a morning routine that gives you an extra dose of energy.

The exercise of low or moderate intensity It can significantly increase energy levels and combat fatigue.

4. Eat a good breakfast

Healthy breakfast.  Salmon, spinach, eggs, strawberries, green smoothie, nuts.  Photo from the New York Times.Healthy breakfast. Salmon, spinach, eggs, strawberries, green smoothie, nuts. Photo from the New York Times.

Breakfast is the most important meal of the day, even if we often forget it. A good breakfast will provide the energy what you need to get through the day and will have a big impact on your mood.

A breakfast rich in fiber and complex carbohydrates will help you feel less tired during the day and help you stay alert. It also contributes to improve our short-term memory and stay focused.

5. Plan your day

Prepare your agenda well.  Arriving at work with clear tasks takes away stress and helps concentration and productivity.Prepare your agenda well. Arriving at work with clear tasks takes away stress and helps concentration and productivity.

Plan your day before those unexpected tasks start arriving, visualize what you will do during the day. This way you will feel more in control and you will be less stress.

In fact, time management is a vital skill that will greatly increase your productivity.

What the professionals show

Many of the most admired celebrities start with a gym routine.  Lali Espósito and her routine at Mui Fitness.Many of the most admired celebrities start with a gym routine. Lali Espósito and her routine at Mui Fitness.

He Spanish newspaper El Diario It offers us an intelligent reflection on the attitude of those super professionals who are supposedly full of pressure and how they counteract it with their wake-ups and morning routine.

In an excellent note on his website he tells us: “Bill Gates Start your day with an hour on the treadmill listening to educational audios and then have breakfast with your family. The billionaire founder of Virgin, Richard Bransonhe gets up at five in the morning to play tennis or kitesurf before breakfast. Oprah Winfrey meditate for 20 minutes before going to the gym and having breakfast. Marco Zuckerberg “He always dresses in the same type of sweatshirt in the morning to avoid making unnecessary decisions about his clothes, and then checks Facebook.”

Any of us, however, can observe, by tuning into a professional tennis match, the curious movements that the players make before starting each play. Both usually perform a small ritual that allows them to prepare and concentrate mentally. They are simple movements, which are repeated at every point.

Rafael Nadal's multiple service tics have always given him a supreme level of concentration./ Photo by Patrick Hamilton, AFP.Rafael Nadal’s multiple service tics have always given him a supreme level of concentration./ Photo by Patrick Hamilton, AFP.

Adjusting your pants, touching one shoulder (sometimes both), moving your hair behind your ears, touching your nose and hitting the ball, is a ritual with a first and last name: Rafael Nadal.

He sports psychologistOur researcher James E. Loehr analyzed the benefits of this little habit for the tennis player and discovered the surprising reasons.

  • Firstly, it allows them to improve their concentration before starting the performances.
  • Secondly, it is of great help in stabilizing the heart rate which at the same time improves physical performance and reaction capacity.
  • Third, it helps you manage stress better.
  • According to psychologist Loehr, competitive sport generates certain peaks of stress, which can be positive if we learn to actively reduce them.

The book “Atomic Habits” by American writer James Clear, indicates that goal setting and planning are also key aspects. Taking a few minutes to review our short- and long-term goals, set priorities, and plan the day’s activities gives us a sense of purpose that helps us avoid procrastination.

This allows for greater productivity and a feeling of accomplishment as we progress our goalsno matter how small they may seem.

Source: Clarin

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