When was the last time you just felt off? Your motivation to do your job was not there. Some might describe it as a low-level depression. No matter what you did, it was just hard to get into what your role at work called for that day. We all have off-days. No one maintains peak performance indefinitely. What do you do to keep moving forward during these times?
Start by trying to determine what is going on. Are you physically spent from lack of rest or multiple days of overwork? Are you burned out from the type of work you have been doing? Is something weighing heavily on you? Did you carb-load in your last couple of meals and your blood sugar levels have plummeted? All of these can be causes of just feeling off.
Next consider what you can do about it?
#1 Physically Tired
If you are physically tired take some time off…the afternoon, a couple of days if it is convenient and available to you. When not an option, some deep-breathing exercises can be helpful to get more oxygen into your brain. I use the 4-7-8 method. A 20-minute power nap can do wonders as well. Some great inventors were very successful using these to extend their day.
#2 Burned Out
If you are burned out, try reframing your work. Search for more meaning and purpose behind the tasks you are doing to provide some motivation to keep going. Sometimes it is as simple as just going to bed early. I usually wake up the next day reset and ready to get back at it. If you are trying to do deep focus work, make sure to take breaks and get outside if possible. Your mind needs a short break every 25 minutes and a longer one every 2 hours.
#3 Carrying A Burden
If something is weighing heavily on you try talking to a trusted friend, mentor or counselor. Many times, the other person doesn’t need to say a thing. Just the process of hearing yourself put words to what is going on can do wonders to remove the weight. If you do reach out to someone, make sure they can be counted on to be supportive when you really need them. Journaling can be helpful as well.
#4 What Are You Eating?
If your diet is coming into play, pay more attention to what you eat for breakfast and lunch. Highly processed foods and sugar can spike your energy then drop you like a bag of rocks. Try including some healthy proteins into the first two meals of the day. Have some low sugar snacks handy when you are sinking between meals. Pay attention to your caffeine intake. Try to use it only when needed during your day and not as your wake-up method or constant companion.
#5 Can’t Shake It
If you still feel off, review the work needing to be accomplished and tackle the more menial tasks first. Start with the easiest to get some momentum. When possible, put off the more mentally taxing parts of your job until tomorrow. Your highly focused work is not going to be your best efforts today so try to make some progress in areas you know you can be successful. If there is no way around doing some focused work, consider doing it in increments (click here to see more about focus strategies and the Pomodoro Technique). Taking bite-sized chunks with regular short breaks can help you be productive even when you are feeling off.
We all have days like these from time to time. Understanding why can help you take the necessary steps to work through it until you are back on your A-game again.
What are some strategies you use?
