HOW TO BECOME A MORNING PERSON

Throughout the day we experience fluctuating periods of increased alertness and sleepiness. For some individuals creativity and mental focus intensifies in the early morning, while others are more proficient in the evening. A person’s internal biological clock or circadian rhythm influences periods of wakefulness at various times of the day. Working against one’s internal biological clock can be challenging, particularly for employees who are most productive in the evening and hold daytime positions. Fortunately implementing a few strategies can yield positive results when seeking to increase morning productivity.

The National Sleep Foundation (NSF) comments further on the role of internal circadian rhythm and wakefulness:

The circadian rhythm dips and rises at different times of the day, so adults’ strongest sleep drive generally occurs between 2:00-4:00 am and in the afternoon between 1:00-3:00 pm, although there is some variation depending on whether you are a “morning person” or “evening person.”

Having adequate sleep each night is a good starting point to increase daytime energy. Allow a period of adjustment as your body adapts to a new sleep schedule. Also, avoid long naps even if the previous evening you slept fewer hours than desired. Limiting hour-long naps contributes to better sleep and increased restfulness at night. As noted by the NSF, “The sleepiness we experience during these circadian dips will be less intense if we have had sufficient sleep, and more intense when we are sleep deprived.” Recommended sleep hours vary depending on the individual’s age, lifestyle, and health needs. In general, adults should get an average of 7-9 hours of sleep each night.

TIPS FOR ADJUSTING YOUR BIOLOGICAL CLOCK:

1. Get a good night’s rest and limit hour-long naps during the day.

2. Adhere to an exercise routine.

3. Limit consumption of caffeinated foods and beverages in the later afternoon and during the evening.

4. Develop a sleep schedule that’s suitable for your lifestyle and health needs.

5. Monitor times of the day when you are most alert and plan your workday accordingly. If possible, plan important work projects during times of the day when energy spikes. On the other hand, tedious tasks can be scheduled when feeling sluggish, as they tend to require little if any mental exertion.

6. Don’t run on empty. Be sure to have a healthy breakfast each morning before heading to work.

7. Incorporate a motivational boost. Mediation, spiritual practice, or preferred activity can be introduced to bring enjoyment to the start of your day.

INCREASE WORK SATISFACTION WITH THESE SIMPLE STRATEGIES

Purposeful employment, career growth, and personal interests are factors influencing professional aspirations. Most individuals have the opportunity to choose a career path, yet vocational choices may present unexpected outcomes. How can we cultivate work satisfaction despite career outcomes? Simple strategies can be implemented to make your daily work shift satisfying and meaningful.

SIMPLE STRATEGIES TO CULTIVATE WORK SATISFACTION:

1. Build a relationship with coworkers. Make an effort to connect with other team members at work. Social interaction with others is a great way to build professional relationships, and in turn enhances job satisfaction.

2. Communicate with your team leader. Brainstorm with your supervisor, providing suggestions that enhance work environments and professional aspirations.

3. Consider occupational requirements. Find creative ways to make meaning of unsatisfying work responsibilities that must take place. Certain job duties seem daunting, yet they provide a beneficial purpose for everyone involved.

4. Focus on the good. Even the toughest occupations have positive qualities. Noticing influential attributes in your current job shifts the focus from the negative, contributing to satisfying careers.

5. Enhance your environment. Small changes can cultivate greater work satisfaction. For instance, individuals who enjoy outdoor settings yet work indoors can decorate their workspace with nature themes, listen to relaxing sounds, and open window blinds for an enhanced setting.

Career outcomes may differ from initial expectations, yet there are ways to increase work satisfaction. The idea is to see the good in your current occupation, while cultivating an environment that promotes work performance. Get excited about your career! Your leap to work satisfaction can start today!

BOOST PROFESSIONAL GOALS WITH THESE NEW CAREER RESOLUTIONS

The excitement of a new year carries the potential for growth and personal development. Career satisfaction is a continuous effort requiring critical thinking and dedication. Do your professional goals need a boost? Take the opportunity this year to enhance your professional aspirations by implementing new career resolutions.

CAREER RESOLUTIONS FOR THE NEW YEAR:

1. Revamp your resume: Update your resume with current contact information, acquired skills, awards, and new credentials. Although you may not be actively seeking employment, job promotions can arise within the company and having an updated resume can be beneficial.

2. Step out of your comfort zone: If you reached the point of expertize in your profession it may be time to step out and try something new. Explore various job roles available in your workplace. Also, reach out to co-workers who can benefit from your guidance and professional experience. Mentoring new professionals is a great way to sharpen leadership skills, along with doing a good contribution.

3. Maintain healthy work-life balance: Including time for personal hobbies and enjoyable activities helps fuel creativity at work. Take inventory on the amount of time invested in work-related activities and time allotted for personal enjoyment. Keeping balance in work and personal activities is crucial in preventing burnout and work overload.

4. Increase your knowledge and skills: There is always opportunity to learn something new. Explore resources available in your workplace and community for career enhancement. Many employers offer educational in-services, courses, and online lectures.

5. Connect with other professionals: Networking is key in career development. Make an effort to connect with others who share like professional goals and aspirations. Networking with other professionals provides support, motivation, and career direction.

6. Practice stress-reduction: Stress has become part of the daily work routine for many employees. Although some stress can be productive, being overly stressed can contribute to burnout and other health concerns. Practice stress-reduction techniques like meditation, breathing, delegation, communication, and planning.