14 tips for more focus, concentration and energy when working from home

For some it has long been normal. For the majority, however, it is more of an unusual consequence of Corona and the lockdowns, with which you first have to get firm. For some this is easier, for others it is very difficult. For some it is a blessing, for others a curse - and for others a curse and blessing at the same time: the home office. In current times, more and more people are moving their workplace into their own four walls. Not everyone finds it easy to bring in structure and find their rhythm. The tips in this article are intended to help you focus and concentrate on working from home and at the same time enjoy the new freedoms that come with it.

First of all: According to Stanford University study productivity within your own four walls increases by 13%. So take advantage of the opportunities and feel really satisfied at the end of the day - not just with your work performance, but completely satisfied. That's how it's done:

TIPS FOR PERFECT WORKING CONDITIONS IN THE HOME OFFICE

In the home office, you are responsible for things like the workplace or working environment, which up until now has been a kind of made nest that you only have to sit down in. In order for this new freedom to feel good, it is important that you create your workplace in such a way that cosiness, productivity, mindset and professionalism are in harmony.

1. SET UP YOUR WORKPLACE

Even if it sounds tempting: working from the couch or out of bed should be the exception. The laptop pool images that are familiar from digital nomadism are also more myth than reality. It is much more advisable to find a fixed place to work. This makes it easier for you to separate work and free time. You also get a business atmosphere that makes it easier for you to get down to business. Ideally, you set up a room or separate area especially for this purpose.

2. ALIGN WORKPLACE

Perhaps you have the opportunity to set up your workplace in such a way that your gaze can wander a little, for example out of the window into the countryside. In any case, make sure that you always have enough daylight available. However, make sure you sit in the shade. Too much sun is neither good for your body nor for your concentration.

A notice: A number of studies indicate that plants in the workplace increase productivity. This is because they absorb carbon dioxide and give off oxygen. This keeps the air quality in your four walls fresh. So maybe you make sure that your home office is not only “green” but also “green”.

3. STRUCTURE WORKSPACE

It works best with structure. Not only in the mind, but also in the workplace, order helps to work efficiently. It has been scientifically proven that clutter is not conducive to working from home. At least research has shown that the brain has trouble focusing fully when there is clutter. A clear workplace in the home office is a prerequisite for most people in order to be able to work productively.

So keep your workplace clean to bring structure to your processes. If you tidy up your desk as the last official act before the end of the day, it will also help you to end the working day. You also feel a lot more motivated with a clean desk. On the other hand, if it is untidy, this implies a loss of control and creates negative stress.

4. INVEST IN EQUIPMENT AND TECHNOLOGY

Without the right equipment, you will not be able to work successfully and in a focused manner in the long term. Equipment you should get for the perfect working atmosphere:

• Laptop, WLAN, possibly a monitor, keyboard and mouse
• Mobile phone with large data volume for on the go and when travelling
• Noise canceling headphones with microphone for video meetings
• Repeater for good internet throughout the apartment
• whiteboard or bulletin board
• (ergonomic) office chair
• creative and practical storage options such as boxes and folders
• possibly a standing desk to change posture and change scenery
• tools like asana , Slack , Skype, Zoom , the Google palette or WhatsApp can be used for planning, collaboration and better communication in the home office

START YOUR DAY RIGHT - AND INVEST IN YOURSELF FIRST

Doesn't it feel great when you start your day knowing that you've already done something for yourself or invested in yourself? Yes, I think so too! :) This feeling is the ultimate boost for motivation. This makes getting up fun! Even better if it also helps you start the day focused and focused.

5. START THE DAY IN A GOOD MOOD AND HIGHLY MOTIVATED

Sports: Sport in the morning is the absolute classic. Morning workout is not only very healthy. Studies also show that early exercisers are more alert, sleep better and have more energy. Exercising in the morning helps you be more productive and focused.

Yoga: Yoga stretches, stretches and moves your body properly. You will not only wake up faster, but also start the day by creating a positive and energizing mood in you. Yoga is not considered a source of strength and energy for nothing.

Meditation: Meditation is a very mindful and also very healthy way to start the day. The benefits of meditating in the morning include a clear mind, good mood, and improved focus and productivity throughout the day.

Breathing: Correct breathing strengthens the brain. Breathing exercises such as the Wim Hof ​​method enrich your cells with oxygen. This wakes you up and provides energy, focus and concentration. Alternating breathing Nadi Shodana, on the other hand, awakens your creative spirit.

Morning ritual: Guayusa is the perfect morning energy boost. It is not for nothing that the indigenous people of Ecuador traditionally drank the tea as a stimulant before or during the hunt. Alternatives with a similar effect are cocoa, bulletproof coffee or bulletproof guayusa. You can read more about Guayusa's unique powers later in this article.

TIPS FOR YOUR EVERYDAY WORK IN THE HOME OFFICE

Working from home gives us completely new freedoms in many ways. At the same time, it requires us to assume personal responsibility in some areas. Use the resulting opportunities for yourself, your well-being and your motivation!

6. REFLECTION

Start your working day with a reflection and ask yourself the following questions:

1. What did I do yesterday?
2. What could I do and what not?
3. What are the tasks today?

Reflection helps you align your focus. Prioritize your tasks and work through them one after the other. At the end of the day you will have accomplished more.

7. EAT A LIVE FROG FIRST

“Eat a live frog first thing in the morning and nothing worse will happen to you the rest of the day” Mark Twain once said. What did he mean? Get the unpleasant tasks done first instead of procrastinating. This will keep you motivated for the rest of the day.

8. SET TIMER

The risk of distraction is great within your own four walls. No boss looking over your shoulder. But non-stop push-up news, smartphone, social media, Netflix, cleaning, doing laundry, entertaining the children, etc. In the home office, you are quickly tempted to put other "important things" in front. So set an (internal) timer and let it go - whether it's 30, 60, 90 or 25 minutes à la Pomodoro Technique are - everything else is left. As so often in the home office (or in life), it is also important that you discipline yourself! The more you do this, the more productive you will be.

9. USE BREAKS

After you have worked productively and exclusively on your actual task in your interval, you can also take a short break afterwards. Make them active, switch off, leave your desk and reward yourself, for example...

• ...with a healthy smoothie,
• a few pull-ups or burpees,
• a little walk
• a little housework,
• a short play or cuddle session with your family (or your pet),
• or a few deep breaths in the fresh air.

After the break, we continue motivated. Planned downtime during work promotes productivity because it allows you to be more concentrated and focused during the work phases.

10. GIVE YOURSELF MOVEMENT

Movement promotes concentration. So don't just consciously use the breaks to keep your body going. For example, you can walk around your apartment during a phone call. You still have 30 emails to write? It doesn't matter, try speech recognition - it works perfectly now! Occasionally work while standing, for example at your kitchen table - or at your specially set up standing desk.

11. HEALTHY DRINKING

Since the coffee machine is probably not far away, the already high coffee consumption in the home office may increase again if you are not careful with it - or up Coffee alternatives like Guayusa switch. At the same time, it can happen that you drink less with your colleagues because of the lack of breaks. Less water, mind you. So make sure you always have enough to drink nearby. A drinking bottle can help, with which you can better measure how much you have drunk.

12. SMART EATING (INSTEAD OF EMOTIONAL EATING)

Home office is also a big challenge for your eating habits. The refrigerator is only a few steps away, so the temptation for sweets is correspondingly greater. If your working day is more stressful and negative feelings arise, people like to use it to relieve stress or frustration. This happens especially when you are under time pressure and there is little time left for healthy and conscious eating. “Emotional eating” is influenced by factors such as stress, pressure, frustration and lack of exercise. So be careful here! Take time for one of the most important things in life: healthy and conscious eating!

7 short tips for the home office to strengthen your focus with smart eating habits:

1. Introduce regulated meals
2. Don't eat at work
3. Cook fresh and healthy
4. Shop healthier
5. Question hunger
6. Enjoy consciously
7. It's not good to work on a full stomach

13. FIND A (GOOD) ENDING

Stick to your predetermined working hours. Then really close the laptop. Regeneration is important to be able to process information effectively. Avoid going straight to bed from the desk. Especially when you've been staring into the blue light of your electronic devices all day. You don't want your thoughts to revolve around your work when you fall asleep, do you? Too long blue light interferes with falling asleep. Treat yourself and your eyes to relaxation and close your devices in good time before you go to bed.

14. GUAYUSA POWER! WHY GUAYUSA IS SO INTERESTING FOR ENTREPRENEURS AND HIGH PERFORMERS

Through the more complex Composition of its ingredients Guayusa has a significantly different effect than coffee, for example, but is comparable in terms of caffeine content. Guayusa makes you extremely awake. At the same time, the contained L-theanine reduces mental and physical stress reactions, which leads to relaxation.¹,² The coupling of the two ingredients caffeine and L-theanine sharpens the senses and transports you into one state of relaxed alertness . This improves memory performance and increases stress resistance.3,4,5 The effect of the ingredients, in conjunction with the tips for working from home, can help you more focused, focused and productive to work - and to get through the day with less stress. Guayusa is even considered by the natives of the Amazon Enhancement of creative thoughts used. So if you work in a job that requires you to do a lot of creative work yourself, you might want to get to the bottom of this myth as well.

CONCLUSION

The time you spend in the home office is lifetime. It should also be put to good use: productive, efficient and inspiring - but also enjoyable. Maybe the home office is a challenging change for you. However, if you use the advantages in a targeted manner, you can not only increase your productivity, but also enjoy completely new freedoms. Create an environment that allows you the right focus on your work, is familiar to you and bears your signature. Also, take care of yourself during your day-to-day work and use this time wisely. The most important things are: Commitment and self-discipline!

HARNESS THE POWER OF GUAYUSA

Have you got a taste for it too? Then secure your package now, try the natural functional food of the Amazon hunters - and let yourself be enchanted!

Sources:
1. Lu K, Gray MA, Oliver C, Liley DT, Harrison BJ, Bartholomeusz CF, Phan KL, Nathan PJ. Theacute effects of L-theanine in comparison with alprazolam on anticipatory anxiety inhumans. Hum Psychopharmacol Clin 2004;19:457-65.
2. Yokogoshi H, Kato Y, Sagesaka YM, Takihara-Matsuura T, Kakuda T, Takeuchi N. Reduction effect of theanine on blood pressure and brain 5-hydroxyindoles in spontaneously hypertensive rats. Biosci Biotechnol Biochem 1995;59:615-8.
3. Haskell CF, Kennedy DO, Milne AL, Wesnes KA, Scholey AB. The effects of L-theanine, caf-feine and their combination on cognition and mood. Biol Psychol 2008;77:113-22.
4. https://www.bfr.bund.de/cm/343/getraenke_mit_isolated_l_theanine.pdf
5. Dodd FL, Kennedy DO, Riby LM, Haskell-Ramsay CF. A double-blind, placebo-controlled study evaluating the effects of caffeine and L-theanine both alone and in combination on cerebral blood flow, cognition and mood Psychopharmacology (Berl). 2015 Jul;232(14):2563-76. doi: 10.1007/s00213-015-3895-0. Epub 2015 Mar 13.