By Dr Attia Anwar
Working hard and getting fatigued is still considered a productive thing and a virtue by some people. In fact, fatigue is the most counterproductive thing. To truly reach your goals, you must prevent fatigue before it occurs. This is what smart working, instead of hard working, is all about. Constant fatigue produces changes in your mind and body, and it has a withering effect. So if you think you will be more resilient by constantly working hard, that is not true.
Mental work alone can make us tired. The chief cause of fatigue is our mental and emotional attitude. It is the worry and boredom associated with sedentary work that make us tired, but also anxious and depressed sometimes. If we use good working habits, we can reduce our fatigue. Order is the first law of heaven. So keeping our desks and desktops in order will bring us productivity. Clear things that are not of immediate importance. Organize your workplace to organize yourself. Doing things in order of importance is a second good habit to prevent fatigue. You should have a to-do list, preferably from the previous night, of the four or five most important things that need to be done. They should be done first thing in the office in order of priority. Make your decision promptly if you have all the facts at hand. Don’t keep putting it off. Learn to delegate your tasks that do not necessarily need to be done by you. You can organize and supervise them.
Stressful approach leads to depression, and constant sympathetic activation can lead to high blood pressure and cardiovascular diseases
Resting before you get tired is also important. It prevents fatigue and worry. Fatigue accumulates. If we rest before we are tired, we get more work done. We become more productive. If we rest more than we work, chances are we can get four times the work done compared to people who continuously work without taking breaks. We don’t think fatigue is a big deal while working; rather, we think working hard and getting tired is something good to achieve our goals. However, fatigue decreases our ability to respond correctly and saps our energy. We may have some days when we have to work without breaks for good reasons. We can cope with that by taking rest afterward, but if we continue with this routine and repeat this work pattern every day, it will place stress on our health and affect the quality of our life and work. We must learn to manage our fatigue by balancing and pacing ourselves throughout the day. If we ask a runner of a race how they pace themselves, they will tell you that, depending upon the length, type, environmental factors, and their personal health, they make a strategy. Without considering these things and running at their top speed, instead of performing, they may start puking after a mile of running.
One study analyzed elite performers and concluded that more rest can maximize achievement. This is true for physical labor, mental work, and complex work. What we do when we arrive at work is start working hard. Maybe we have our lunch at the desk and work without breaks and get fatigued. This strategy is totally counterproductive. If we measure in terms of what we achieve or the amount of work we get done, it will be less than that of those who take breaks. It also takes a toll on general health. This hurried, stressful approach leads to depression, and constant sympathetic activation can lead to high blood pressure and cardiovascular diseases. Top performers tend to practice in focused sessions not lasting more than 90 minutes. Working in bursts and taking frequent breaks ensures recovery and prevents exhaustion. Our body responds to fatigue by feeling tired, having a headache, and feeling irritable. Fatigue can also present in the form of impaired cognitive function, lack of motivation, and decreased immunity. Common causes of fatigue are insufficient or poor-quality sleep, long work hours, irregular work schedules, excessive workload, time pressure, and lack of work-home boundaries.
General measures to prevent fatigue are good nutrition, proper sleep, exercise, and mindfulness. The most effective way to combat fatigue in the workplace is to take regular breaks throughout the workday. Short, frequent breaks like stretching exercises, a small walk, or deep breathing can renew focus and energy. The work environment should be well-designed, with proper lighting, proper seating arrangements, and a comfortable temperature to prevent fatigue. Implementation of a flexible work schedule can make people work during their most alert and productive time. They can manage their energy levels more effectively. Offering flexible work hours or remote work can sometimes help people work more effectively and increase productivity. Educating people in the workplace about the bad effects of fatigue and burnout is important. Understanding the importance of rest and recovery can lead to the adoption of healthier habits both in and out of the workplace. It is important to assess the workload for your team to ensure that people are not overwhelmed. Excessive workload results in burnout. There should be a culture of teamwork and an even distribution of tasks. Early signs of fatigue are decreased concentration, slow reaction, and irritability. These signs should be addressed promptly, and severe fatigue or major problems should be prevented. Paying attention to fatigue management enhances productivity and increases the overall health and well-being of people. This will lead to a positive and sustainable work environment.
To increase your endurance and achieve your goals, whether you are an athlete, physical laborer, or office executive, you have to take breaks before the signs of fatigue appear. We must learn to pace ourselves and manage our fatigue throughout the day. By using this principle, we will get more work done in every form, whether it is physical or mental. This is a skill that does not come easily to many. By continuous practice and reminding ourselves to slow down and take small breaks, we can increase our endurance.
The author, Dr. Attia Anwar, is a consultant family physician with a postgraduate degree from the Royal College of GPs UK. She is a strong advocate of health and well-being and wants patient participation in decision-making regarding health.
Disclaimer, these articles are meant to increase general awareness about health and wellbeing. they are not substitute for individual medical consultation.
