5 healthy habits that can boost your productivity

Feeling overwhelmed and unproductive? You’re not alone.

New research from Vitality has shone a spotlight on how productivity and our health are intrinsically linked.

The findings show that productivity loss has more than doubled in the last decade and that Brits’ worsening mental and physical health, such as stress and fatigue, is making it harder than ever to stay productive.

Similarly, 9 in 10 Brits admitted to experiencing high levels of pressure or stress at work in the past year, which resulted in one in five workers taking time off due to poor mental health.

Meanwhile, shifting work environments and the need for more investment in health and wellbeing programmes for employees is also hampering productivity, Vitality’s research found.

Adopting healthy habits throughout the working day can make a huge difference to our health; helping you to feel more energised and building resilience. 

“Any incremental improvements are beneficial,” says Dr Katie Tryon, Vitality’s Director of Health Strategy.

So why not give one of our five healthy habits a go during your next working day and see if you feel the benefits?

Go with your flow

Ever find yourself flying through tasks in the morning, only to hit a wall by mid-afternoon? That’s likely because your energy levels naturally rise and fall throughout the day.

But you can work with these peaks and troughs in energy to your advantage. The key? Self-awareness.

Pay attention to when you are most focused throughout the day and prioritise that time for deep analytical tasks – think about the tougher items on your to-do list and use this time to tackle them.  

It’s also important to recognise when your motivation is low.

“Motivation will come and go and it’s important to set up those habits so that when we are experiencing low motivation, they will support your wellbeing and productivity,” says Jonny Kibble, Vitality’s Head of Exercise and Physical Activity.

On your energy lulls, opt for tasks that require less critical thinking, whether that’s a good admin task or catching up on emails.

Scheduling jobs in this way can help you stay consistent with your workload.

Get in motion

Movement isn’t just about the physical health benefits, it’s a powerful tool for boosting focus and energy.

Research shows that regular activity increases blood flow to the brain, which sharpens our concentration and improves problem-solving skills.

“Getting outside when it's bright can improve our energy levels and our mood”

Yetunde Bankole, Vitality’s Head of Mental Health and Wellbeing

But if you’re stuck at a desk all day or just struggling to find time, getting enough movement can be challenging.

“When you have a lack of energy or motivation, incorporating movement – whether that’s a 20-minute walk or stretching between tasks – can help,” says Yetunde Bankole, Vitality’s Head of Mental Health and Wellbeing.

If you’re working from home, another way to build movement into your routine is by creating a ‘fake commute’.

Taking a short walk before the start of your working day can help your brain switch into ‘work mode’ and feel more prepared for the day ahead.

Press pause

Distractions in the working day are all around us. From incoming emails to virtual meetings or ‘Have you got 5?’, it can make the day feel like a never-ending series of notifications.

But there’s a way to regain your focus. Practising mindfulness can boost your attention and concentration, leave you feeling calmer and enhance your overall productivity.

Don’t be put off if you’re new to this. It only takes 10 minutes and you can start small, building them into your day little by little.

Even a few minutes of mindful breathing can help to relieve stress and clear your mind.

Meanwhile, apps such as Vitality partner Headspace offer guided sessions to help you regain your focus.

Vitality members can enjoy a Headspace subscription on us with a qualifying insurance plan. Log into the Vitality member app to find out more.

Read more about mindfulness and how it could help you: Mindfulness explained: How to find a calmer, happier you | Magazine | Vitality

Feed your brain

A healthy diet not only holds benefits for our overall health, but higher productivity too.

Studies show that specific nutrients play a vital role in cognitive function and our emotions.

For example, omega-3 fatty acids, found in foods like salmon and walnuts, are essential for our brain health due to their anti-inflammatory properties and support of brain processes.

Additionally, opting for snacks, like nuts, or adding a source of protein to breakfast, can provide sustained energy without the highs and lows associated with foods that are higher in sugar.

By nourishing our body with foods that are supportive of our brain function can help boost productivity and support our overall health.

Read more about plant-based foods that can boost your brainpower: Best Vegan Foods for Brainpower | Magazine | Vitality

Thrive on your terms

It’s easy to fall into the trap of being online or feeling needed 24/7. But the truth is, constantly pushing yourself to be available can lead to burnout.

Setting boundaries to protect our energy and focus is therefore key to productivity.

Research reveals that stepping away from work, even for a short time, alleviates fatigue and improves the quality of work.

“Smaller, frequent breaks help us be more productive and get more work done, but also at a better quality,” explains Kibble.

“You need to pour into yourself first”

Yetunde Bankole, Vitality’s Head of Mental Health and Wellbeing

Boundaries are not just about managing your time, it’s also recognising your limits.

Knowing when to step back is important and gives you time to recharge.

“You want to be able to keep giving to these different demands and what you’re passionate about, but to do that you need to pour into yourself first,” explains Bankole.

By respecting your boundaries and limits, whether that’s through breaks, walking, rest, or saying ‘no’, you will not only maintain your productivity but support your long-term wellbeing too.