It is not uncommon for people to have a 60-hour work week occasionally, but some individuals find themselves with this kind of schedule often. If you are one of them, you may feel overworked. This can affect your health and productivity.
It can cause work-related problems including job burnout. This is quite ironic because, at a time when you need to be putting all your energy into your work, burnout can make you feel like doing anything but that.
Here are some tips to help you survive the 60-hour work week.
1. Remember to take breaks
Although it is important to stay focused on your work, it is equally crucial to take periodic breaks from it. This may sound counter-intuitive. If you take time away from your tasks won’t that mean it will take longer to complete them?
The opposite is true. After working on something for a very long time, you may find yourself losing focus. Your ability to concentrate will improve after you take a short break.
2. Keep an exercise routine
A particularly busy time at work may not be the best time to begin a new fitness regimen, but if you already work out regularly, don’t stop now. While you may not have time for your usual early morning jobbing, if that’s your thing, you can fit in workout sessions.
Exercise relieves stress and, with a 60-hour work week, you may be experiencing plenty of it. Job stress can cause many health problems, so the less you have, the better. Find time for fitness, either before work or when you get home. If that isn’t possible, take a walk during your lunch hour or any breaks you can fit into your busy schedule.
3. Make time for fun
Many people faced with having to work for 60 hours a week may envision a schedule that looks like this: Go to work, come home, sleep, go back to work, come home, sleep, and so on. That leaves room for nothing else.
You have to fit something pleasurable into that routine, or you will be miserable. While you may not have time to do it more than once or twice a week, you can find a couple of hours a week to go to a movie, watch your favorite TV show, go on a picnic, or just hang out with your friends and loved ones. If you don’t make time for fun, you could come to resent your job.
4. Drink plenty of water
It is imperative to stay well-hydrated, not just for your body, but also for your mind. Water is essential for brain function, if you’re having trouble concentrating, it may be time for a water break.
Do you find water boring? Add slices of lemon, orange, or apple (or all three) to it to give it a light flavor without a lot of calories.
5. Avoid working seven day week
When you have a lot to do, it may seem better just to keep going without taking any days off at all. That’s a terrible idea. It will be nearly impossible to sustain that kind of schedule without your work and health suffering greatly.
You may not be able to take an entire weekend, or any two consecutive days, off, but you should try to keep one full day work-free. You need at least that much time to refresh your body and mind. When you return to work, you will be in a much better state to do your job well.
Get enough sleep
Experts believe adults should sleep an average of eight hours each night. Some may need a little more and others a bit less. It may feel like getting a good night of uninterrupted sleep is an impossible dream, but without it, you may be plagued by fatigue and difficulty concentrating during the day.
Sleep experts advise you to try to get to bed and wake up at the same time every day, including days you don’t have to go to work. A short nap—no more than 15 to 20 minutes—could help refresh you during the day.
Did you find these tips helpful? Share your thoughts!