How To Work Less and Achieve More

How to work less and achieve more - Virgin.
com 26/05/2015 12:18 pm
How to work less and achieve more
By Mark Cropley
Professor of Health Psychology
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25 May 2015
Have you ever found it hard to get to sleep

because your brain was stuck on a problem at
work? Or realised you cant relax at home or when
youre out with friends because your head is still at
the oice?
Maybe was a report you needed to complete, or something you said that came
across wrong, or maybe its an upcoming presentation, an important meeting
or an opportunity you cant aord to miss.
All of us think about work outside the workplace, especially if you are lucky
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How to work less and achieve more - Virgin.com 26/05/2015 12:18 pm
enough to have a stimulating and rewarding job. However, a number of studies

suggest that around seventy percent of the population think about work
matters when not at work, and around a quarter of the working population are
troubled by thinking about work issues and these numbers are increasingly all
the time.
Why are more and more people nding it dicult to unwind?
Smartphones, tablets and laptops its never been easier to work outside of
work. But its not just the technology thats to blame. At a time of economic
uncertainty, more people are working longer hours and nish tasks in the
evenings just to keep up with work. As we get better connected and more
accessible, our jobs - previously something that only occupied us during the
working day - have started to dominate all of our time. Today work plays such a
large part in our lives that our thoughts, if we arent careful, can to drift back to
our desks even when we are not physically there.
Image from gettyimages
Why do we need to relax and unwind?
It is clearly important to rest the mind. Successful people work hard but they
also recognise that switching o, relaxing and getting away from work, is not a
luxury but a necessity. Constantly thinking about work without taking time to
relax is very bad for our health and wellbeing long-term.
One study found that people who cant switch o from work were three times
more likely to develop heart disease, largely as they eat more unhealthy sweet
snacks to try to regulate their emotions and distract themselves. The inability to
unwind from work has also been associated with issues such as anxiety,
depression, concentration issues, sleep problems and fatigue. Sleep problems
are one of the most common issues for people who cant switch o from work,
and if you cant get a good nights sleep because youre worrying about work,
youre unlikely to be on top form mentally or physically the next day when you
really have to Entrepreneur
get things done.
So what can be done?
It is becoming more and more important to stay ahead of the game. The key to
success is not only working hard but also nding time for leisure to escape
from work and distract your mind. If youre tired and worn out, its much harder
to be productive and enjoy your work, and youre much more likely to make
mistakes. But if you nd it dicult to relax outside of work there is a remedy.
Here are ten tips you can adopt in order to switch o and relax the mind when
not working.
At the end of the day develop an unwinding routine to signal the brain that
you are leaving work. Wash your coee mug, and tidy away your work
station. Clear the clutter to clear the mind.
On the commute home try to unwind by listening to music or playing
puzzles. If you drive, listen to the radio.
As soon as you enter your house, put away and hide anything to do with
work (e.g., clothes, laptops, briefcase, lunch boxes etc.).
Find time during the day to give yourself 15-20 minutes just to relax, to let
go, to reect and unwind.
Find something outside of work to distract the mind. Develop a hobby that
requires you to focus your attention on something else apart from work.
Dont make working during the evening a regular habit. If you have to work
during the evening, dont work too late and set yourself a time limit and
stop.
Make time to socialise with family and friends. When socialising make it a
habit not to check emails or send work related texts.
Plan and take regular mini breaks and holidays. An estimated forty percent
of workers dont take their full holiday entitlement.
Try to exercise and eat healthily.
Dont take on too much at work and dont be embarrassed to say no to
work.
Some jobs are inherently more demanding and mentally taxing than others. As
we move away from a manufacturing to a knowledge economy, learning to ick
the o switch is become an increasingly essential skill for survival. We need
balance in our lives. Remember all work and no play made Jack a dull boy. If we
dont nd time and learn to switch o, we are all in danger of burning out
before weve even reached our best.
The O Switch by Professor Mark Cropley is published by Virgin Books on

June 25th.
This is a guest blog and may not represent the views of Virgin.com. Please
see virgin.com/terms for more details. Thumbnail from gettyimages.
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How to work less and achieve more - Virgin.

com 26/05/2015 12:18 pm

How to work less and achieve more

Have you ever found it hard to get to sleep

enough to have a stimulating and rewarding job. However, a number of studies

Why are more and more people nding it dicult to unwind?

Image from gettyimages

Why do we need to relax and unwind?

So what can be done?

The O Switch by Professor Mark Cropley is published by Virgin Books on

MORE FROM VIRGIN by Taboola

What makes a great thinker?

What employee wellbeing means in a start-up

What employee wellbeing means in a start-up

FROM THE WEB Sponsored Links by Taboola

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You'll Never Believe What Is In A Slim Jim

Also post on Facebook Posting as Davydd Kelly Comment

Facebook social plugin

How to work less and achieve more

In focus: Flight month

Where is UK job growth coming

Pitch to Rich 2015: Judges

Why could London become the next

Where is UK job growth coming

Expert tips: Managing cashflow as a

Create a great place to work by

My top 10 quotes on dreams

LEADERSHIP AND ADVOCACY

Is your job making you ill?

TIDAL waves: The musicians who

What impact can Pitch to Rich have

In focus: Women in business

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Get personalised content

2015 virgin.com. All Rights Reserved.

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