by Dr Neha | Mar 25, 2021 | Health
Distractions have become a familiar sight in the modern workplace and can help us to fall into a trap known as cognitive fixation. This may sound counterintuitive, but considering that you are interrupted every 11 minutes and it takes 25 minutes for the brain to refocus on the original task, it’s best to try to avoid distractions at work. When you work in a high-stress environment, such as a corporate office, distractions can help you get out of the furrows we know as “cognitive fixation.” According to a survey conducted by Udemy, distractions at work affect your performance and productivity potential. Researchers have found that the more time you spend at work, the more time you lose to distracted office workers. The survey also found a marked increase in those who said they found it harder to focus on their work than those in the office.
While it is important to stay in touch with your staff to avoid cabin fever, it is vital to stay on track and make progress. Steps that workers can take to stay focused include silencing their phones and staying away from areas where they might otherwise be tempted to turn their attention to. Each tool is a distraction in itself, and when you work in a small office with little space and lots of distractions, it can make you overfocus.
What Is The Pomodoro Technique?
The Pomodoro technique is a time management framework that describes some of the most effective methods for improving productivity, and it is one of my personal favorites.
To help you and your team stay focused and efficient while fighting stress and maintaining a work-life balance, here are some tips that can help you.
Pomodoro technology is popular with people who work from home because it helps you manage distractions. It encourages you to work in blocks of 25 minutes, known as’ Pomodoro sessions’, with each block ending with a five-minute break.
According to a survey, the most effective way for remote employees to stay productive is to take a break. Research has shown that office workers take shorter breaks than outlying workers, while longer breaks have been shown to boost productivity.
Encourage workers to leave the office when they are particularly exhausted and distracted, to eat a healthy snack, walk to their house, or call a friend. Whether your employees work from home or not (not that there is anything wrong with taking a nap), good employees tend to buckle down and manage their time well.
Tips to get more efficient at work-
Remote workers are often more productive at home than in the office because they can work from home. Workers who do not commute for hours can start work earlier and manage their commuting time and their work is most productive.
Share your work schedule with other households so they know when you are taking a break, eating lunch, or no longer working.
Another way to eliminate distractions is to divide your projects into daily goals and stick to them. That is easier said than done, and therefore a productivity system can help to stay on track. As much as I want to claim the status of a highly productive person, the best thing I can do is say that I work for myself. By reading articles, checking out books, and asking questions of productive people, I gathered some of the good advice I could find to stay focused. These productivity tips will help you maximize your efficiency and achieve more as long as you spend less time on the go.
If you’re just rolling out of bed and trying to get to work, it can set the mood for the day. A better way to become more efficient is to make small changes and introduce healthier habits.
Showering, doing hair, getting ready, putting on work clothes, and really preparing yourself for a productive working day can do wonders to boost your mood and performance. An online study, work from home, or in-office job should be treated with the same attitude.
This way you prepare yourself and set a productive and positive mood for your working day. It is wonderfully liberating to set your own schedule, but it is important to set your schedule and work when you find the time because if you wait until you feel like working from home, distractions come to the side and swallow the time.
Setting a timetable and sticking to it is one of the most important aspects of a productive working day, not only for you but also for those around you.
by Dr Neha | Mar 18, 2021 | Health
You can prepare for success by planning what you will eat the next day, as well as the rest of your meals for the day and night.
Nutritious breakfast with protein, fiber, and healthy fats to get blood sugar back on track and reduce cravings throughout the day. Recognize that eating processed foods and sugar is likely to make you crave more of these foods. The aim is to increase fiber and antioxidants and replenish nutrients and energy. Prepare to have food to choose from the next day and have one or two healthy snacks to avoid making less healthy choices.
HEALTHY GUT HEALTH
The best ways to improve your gut health are to eat probiotic foods such as yogurt and sauerkraut, take probiotics, eat plenty of fiber and eat a healthy diet of fruits, vegetables, whole grains, legumes, and nuts.
Two studies have found that you can increase your metabolism by 24-30% within 1-1.5 hours and your blood pressure by 30-40% within 2 hours.
This equates to 96 extra calories burned for every drink you drink throughout the day, so the practice of this simple habit has two major benefits. A study has shown that a 30-minute meal every 30 minutes during the first 2-3 hours of the day increases your weight loss by 44-37%. This is a great way to save calories from extra foods you don’t eat, which can lead to slow but steady weight loss – over time you lose.
It also teaches you to pay more attention to and listen to your body, which is the best way to stay healthy and feel good in the long term. Start your day with a healthy breakfast, lunch, and dinner to provide your body with the nutrients it needs to stay healthy.
The first steps towards a healthy lifestyle can be overwhelming, but if you want to regain your health or just increase your level of activity, you will realize that simple changes are enough to make a difference. Eating healthy doesn’t have to mean eating protein powder or eating a dozen proteins for breakfast. Some of my favorites are a cup of coffee, a glass of water, and a piece of fruit for lunch or dinner.
Smart swaps in the kitchen or more frequent lacing of hiking boots can be a good start, but not the only one.
The best advice I can give you is if you are trying to live a healthy lifestyle and also lose things from your shopping list.
A nutritious diet can also improve your health and quality of life in old age. I think there are times when you crave sugary treats, but don’t be like me and crave them.
MOVE STEP BY STEP WITH YOUR DIET
Again, making too many changes at once can backfire, and restricting your diet can make you crave the very foods you’re trying to avoid. You probably have a list of things you already know you should do for a healthy diet. I recommend eating fruits, vegetables, nuts, seeds, whole grains, legumes, fruits, and vegetables and not processed foods.
Drinking water not only keeps you hydrated and improves the function of your body, but also keeps water flowing while maintaining weight. However, in the effort to maintain healthy habits, it is important to increase water consumption. If your primary goal is to get in shape and eat right, give water the attention it deserves.
Drink a large glass of water after each meal, and the feeling of fullness you will feel could help reduce your calorie intake. A healthy diet of fruits, vegetables, whole grains, nuts, and vegetables is the key to a healthier diet. Beans, eggs, and nuts are also great to supplement your daily consumption, as well as fruits such as bananas, apples, oranges, and oranges.
Plan to stay good that way you can keep your energy up and stay positive, and you can play at an elite level every day. Some habits make your life easier and give you a great body and a powerful mind on auto-pilot.
Look for a healthy eating plan, understand where to start, and get a personal nutritionist to give you the best and healthiest dietary plans.
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by Dr Neha | Mar 15, 2021 | Health
Studies show that a weighted blanket can help you fall asleep faster, longer, and wake up more refreshed and relaxed. Factors such as the right pillow, the temperature of the bed, and even the type of pillow you sleep on can affect the quality of your sleep. Indeed, a recent study by researchers at the University of California, San Diego School of Medicine concluded that sleepers who used heavy blankets fell asleep more easily, and also reported that they slept more calmly overall and felt “refreshed than usual” when they woke up in the morning.
Although studies have shown that the calming effect of a weighted blanket can help children and adults suffering from anxiety, insomnia, autism, and ADHD, conclusive research is limited. Anecdotally, however, many users report that blankets help them fall asleep faster and sleep better at night. If you show a lack of concentration or impulse control, you may feel restless at night and wake up cranky in the morning.
If you don’t practice good sleep hygiene, a weighted blanket won’t help you sleep better either. This includes reducing caffeine intake before bed, ensuring that the sleeping environment has a pleasant temperature, and reducing the time before bed on the screen. The same applies to sleep: those who stay cool at night sleep more comfortably and better.
We did hours of research to find the best-weighted blanket you can buy. We tested several models under different conditions, such as cold, warm, hot, dry, wet, and cold again.
If you have concerns about the health effects of a weighted blanket or other sleep hygiene practices, it is a good idea to consult a doctor who knows your medical history and can offer you a solution that works for you. Wrapping yourself in a heavy blanket may seem trivial, but it could help you calm your body and mind.
Although science has not proven that weighted blankets solve all sleep problems, a small number of studies have shown their effect. Although research on the subject is limited, people with mental health problems reported a 60 percent reduction in anxiety after using a 30-pound blanket with weight. In one study, 63 percent of subjects felt less anxiety in the hours after using a weighted blanket, while 78 percent believed that the blanket was a sedative.
When sleepwalkers used a weighted blanket in a small study published in the Journal of Sleep Medicine and Disorders, they found improved sleep quality. Some say heavy blankets can help some people sleep better, and maybe reading and meditation can help others. Either way, studies make it clear that they can get nine hours of sleep if they “can,” and if they are ready for it.
About 40 million people in the US suffer from long-term chronic sleep disorders, and 20 million Americans occasionally have trouble falling asleep. However, you do not need to have any disturbances such as stress or anxiety to be affected by sleep. Fear of the test or presentation the next day can keep you up at night, explains Roberta, a professor of psychology at the University of California, San Diego School of Medicine.
The gentle pressure that a weighted blanket creates could also help produce serotonin, a calming hormone, she adds, but there is no accurate data to support this. You think that being weighed down makes you feel safe like you’re being hugged, which helps you calm down and fall asleep, says Roberta, a certified sleep expert. For preparing your body to rest, calm your heart rate and breathing, and apply the pressure of a balanced blanket. It might help you calm the body down so it gets the sleep it needs to wake up refreshed.
While weight therapy is often used as a calming strategy, it is also based on deep touch and pressure, which can help calm the nervous system’s excitement levels by stimulating the release of serotonin and dopamine. Studies have shown that stimulation of low pressure can reduce parasympathetic arousal and increase calm, but studies have not yet found evidence that it can reduce or increase autonomic arousal. Weighted blankets try to mimic the calming effect of a newborn’s nappy, which increases the feeling of security through the pressure and the body’s shell. Weighted blankets and other companies that sell blankets recommend buying a blanket that weighs 10% of your body weight to achieve a maximum calming effect.
Weighted blankets can create a calming pressure that promotes good sleep, as well as an elevated serotonin level that allows you to relax into a deeper restful sleep. Prices range from $100 to $250 for a blanket, making it one of the most expensive blankets on the market.
You can definitely go ahead and buy one if you’re awake all night and trying to get good sleep, and if that helps, definitely come back later and give us feedback on the comment section.
by Dr Neha | Mar 11, 2021 | Health
Keeping a stable sleep plan, making your bedroom comfortable and trouble-free, following a relaxed pre-bed routine, and building healthy habits throughout the day can all contribute to ideal sleep hygiene. Attention to sleep hygiene is one of the most important aspects of a healthy lifestyle. Strong sleep hygiene means having a bedroom environment and a daily routine that promotes steady, uninterrupted sleep and prevents insomnia. This prepares you for a healthier, more productive day and a better sleep experience for the rest of your life.
What affects your sleep?
Your quality of sleep depends on various factors like exercise, your stress or anxiety level, the temperature of the room, your body temperature or even your table light.
Good sleep hygiene means putting yourself in the best position to sleep well every night. Optimize your daily habits to ensure you sleep well at night and wake up well. Resting is a process that allows you to use positive habits to ensure better sleep. Good sleep hygiene means you can sleep well every night, not only at night but also during the day.
At the same time, creating a pleasant bedroom environment can be an invitation to relax and doze off, and at the end of the day a sign of well-being and health with no sleep issues.
Preparation and follow-up play a crucial role in preparing for a quick and solid sleep. Poor sleep habits are one of the most common reasons for poor quality sleep, and changing these habits can take time, but the effort pays off by making it easier and easier for us to fall asleep when sleep time turns.
What should you do to get proper sleep?
Try to create as much as possible a consistent routine that you follow every night to strengthen healthy habits and approach your bedtime. Remember, it’s not all or nothing, and you can start with small changes and work your way up to healthy sleeping habits, also known as sleep hygiene.
In each of these categories, you will find specific measures you can take to ensure that you fall asleep quickly and easily and wake up well-rested. One of the most effective ways to help you fall asleep is to make your bedroom a place of comfort and relaxation.
This tip may seem obvious, but it can help you to deal with insomnia, overcome age-related sleep problems and achieve a good night’s sleep. We all forget to sleep, and this contributes to the fact that we can no longer sleep so well or sleep through the night. Anxiety, worry, or improper breathing can lead to insomnia.
In a study from 2002, the most common symptoms associated with insomnia and bad sleep quality were excessive worrying and anxiety among patients, with 85% of patients facing insomnia because of anxiety.
As we age, we often experience sleep disorders such as early waking, getting drowsy earlier, and experiencing less deep sleep. Sleep disturbances, daytime tiredness, and waking up earlier are not a normal part of aging.
To promote healthy sleep patterns, it is best to maintain a regular routine, limit afternoon naps, minimize pain and fatigue, and limit television. Talk to your doctor about the wide range of medications that may affect your sleep like a conventional sleeping pill or other sleep aids, and to detect possible side effects such as sleep apnea, drowsiness, insomnia, headache, irritability, fatigue, and mood swings. Meditation for a few hours can also help an individual relieve stress and anxiety and help reduce insomnia.
Regulate your diet and hydration, but give yourself snacks and sleep-promoting food before bed can be beneficial. Try to stick to the recommended guidelines for the amount of sleep, not worry much, and remember to have enough sleep regularly.
If you feel you are getting too much sleep or that it is affecting your work or private life, talk to your GP to discuss any problems you have with your sleep, such as sleep apnea, drowsiness, insomnia, headaches, irritability, fatigue, or mood swings. Getting too little or too many hours of restful sleep a night can be problematic not only for your health but also for other aspects of your life.
The inner clock of your body is set to expect sleep night after night at a certain time of the night. Set up a wake-up and sleep cycle that goes back and forth between waking up every day at the same time and going to bed at different times every day of the week, including the weekend.
Waking up at the same time every day is a great way to set the clock, but try to stick to this routine to avoid a Monday hangover. Those who did not sleep well the night before can strengthen themselves by an additional sleep phase the following night.
How to get rid of insomnia?
If you have trouble falling asleep and sleeping at night, you probably have insomnia and afternoon hours naps can be a culprit. If you sleep for more than 30 minutes during the time of day, the body’s internal sleep cycle, also known as the circadian rhythm, can be disrupted, making it difficult to fall asleep at the scheduled bedtime. Avoid watching TV, reading, working in bed, or getting your laptop or mobile phone into bed because it disrupts your sleep by making your brain stay awake longer and makes it a restless night of pseudo sleep which slows you down.
Restricting your bedroom to sleep primarily helps you connect it to sleep by making you fall asleep faster and feel more refreshed in the morning. Disturbed sleep is also associated with liver or heart problems.
One of the most helpful ways to fall asleep faster is a relaxation routine you perform at night before bed. This is because your body gets used to falling asleep at a certain hour of the night, but waking up at different times of the day can cause a physiological condition similar to jet lag, which can prevent you from getting deep, quick sleep when you need.
There are several factors that affect your sleep quality and prevents you from getting deep sleep. Meditation and regular exercise can also help you get a quick sleep. These are the few steps mentioned above that you can start with to achieve restful sleep, get rid of insomnia, and create a peaceful environment.
by Dr Neha | Mar 8, 2021 | Depression
Loneliness can be caused by so many different factors, but in the long run, it can affect our emotional and physical health. The first step to overcome loneliness is to recognize how you feel and what impact it has on you. Your feelings can help identify what factors contribute and help build skills that work for you. You can reduce your loneliness and enrich your life by valuing yourself and familiarizing yourself with tools that boost your mood.
Setting small goals and working actively on them every day can help to combat the feeling of loneliness and develop a positive perspective. We can suggest strategies to combat loneliness, such as meditation, regular exercise, or help you work on factors that may contribute to this.
Membership in a club or attending a social event, such as a group of friends, family, or outer circle, is a great way to build meaningful relationships with other people in your community and those around you. Occasional feelings of loneliness can be problematic, even if you do something to alleviate the loneliness.
Talk to a mental health expert, if your feelings about loneliness turn into a sense of hopelessness, and the current situation worsens. If your social health is unbalanced, this can lead you to a lonely and isolated state, even if you can learn to be your own best friend. You need to focus on actions that give you back life and energy.
Now we look at some of the best natural ways to return to normal, healthy, and healthy social relationships with friends and family. If you feel disconnected from others because you feel deep down that you are not worthy of connection, you can overcome the deeper cause of loneliness by working on your self-confidence and self-esteem. Boosting your self-esteem (self-confidence) will help you feel good and will attract more positive people into your support network.
Loneliness can be a pervasive, and uncomfortable emotional state that persists even when others are around you. Many people feel lonely because they seem to be alone, while many others endure intense loneliness because of the people they know and love.
While it is common to feel lonely occasionally during recovery, this can often be overlooked because it is a natural part of the human experience. The root of loneliness is the lack of connection we feel between ourselves and our fellow human beings. It can be helpful to isolate oneself from the loneliness we experience, whether alone or with friends, family, or even your outer circle.
Many of us need moments of solitude to have space and time to think long and hard, to do tasks that are important or difficult to do outside of distraction, and to experience less stimulation and more of ourselves.
It is natural to long for company, and when we are affected by emotional loneliness, where we miss our loved ones or miss friends or close colleagues, it is important to remember that loneliness is comparatively less common than sadness. We all experience it.
Alternatively, people who experience the negative effects of loneliness can be a lot. While we may choose to be alone, which can be a positive thing, if it is not a conscious decision, we may feel disconnected from others. The process of positive self-speech requires practice but can be part of a simple cure for loneliness.
Chronic Loneliness
Chronic loneliness can lead to increased stress, depression, anxiety, and even suicide, as well as depression and suicide attempts. When you choose online therapy, you can learn all about positive self-talk techniques and they can greatly improve your life. One of the best ways to combat these negative feelings is through the use of meditation, yoga, meditation practice, and other forms of mindfulness meditation.
Those already struggling with feelings of loneliness and social isolation can watch “The Cure” on Netflix. It is not easy to deal with loneliness, but if necessary, there is professional help. There are effective ways to deal with our loneliness, and there is much that can be done to regain our sense of value and belonging.
First of all, it is important to note that even if you feel lonely now, you are not alone. Life coach Jo Painter explains: “Loneliness has a scale and a spectrum, with extreme, constant loneliness and occasional loneliness at both ends. Even if someone can experience both at the same time, it is important that we take a step back and take into account the fact that when we feel lonely, we are not alone and enjoy our time with ourselves”.
While most introverts often need time alone to recharge, they also want to feel connected to other people. Feeding people we are not so close to can be a good start.
Although everyone is different, loneliness can be quantified by the number of friends a person has, the amount of time they spend alone, and other factors. Psychologists sometimes distinguish between loneliness (the absence of an intimate partner) and the absence of a larger social network. More than half of older adults who have lost a partner in the past five years describe themselves as lonely, according to an AARP study.
Loss of intimate partners is a major trigger for loneliness, according to the American Psychological Association (APA) and the National Alliance on Mental Illness.
Hence, we can conclude that loneliness can be caused by various factors, but there are certain ways by which you can overcome it. Medication might be the best for you, but there are other ways too. If you have any other ways that helped you overcome loneliness, please let us know in the comment section.
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