How to boost productivity: simple habits that could help

We see you. Your to-do list is growing, your energy’s draining... and even figuring out how to be productive can feel like another task. Whether you’ve had a sleepless night or you’ve been lost in a scrolling black hole, it can feel almost impossible to get ideas flowing again. With tips from Senior Nutritionist Alexander Thompson, discover practical habits to help you stay focused and tackle that looming deadline.

Many of us see productivity as getting stuff done... and lots of it. While that’s one definition, productivity can also mean doing tasks more effectively and managing time well. Think quality, not quantity. A productive day should leave you feeling accomplished, not burnt out – and hopefully with a little time to wind down too.

There are several reasons you might feel unproductive, and these can vary from day to day. Some reasons could include:

• stress: it may be difficult to focus on work if your mind’s elsewhere

• inflexible schedules: you might not have enough time to take breaks or work during your most productive hours

• inefficient planning and delegation: poor planning and waiting for information can slow tasks down

• low motivation: if a task is boring or has little reward, you may not feel ready to work

• the wrong environment: bright lights, distractions or lots of noise can impact focus

• illness and certain health conditions: you’re less likely to work efficiently when you’re feeling under the weather. Conditions like ADHD may also impact your working style and affect steady, prolonged productivity

• your period: you might notice a drop in energy and motivation just before or during your period

Prioritise... well, prioritisation

It’s boring, but a good old-fashioned list is key for working out what’s most important. Jot down everything from most to least important (or just make a list of whatever comes to mind, then rearrange in a second draft). Of your important tasks, work first on the ones that are also urgent.

Consider the ‘rocks, pebbles and sand’ analogy: you have some rocks, pebbles and sand and a jar to fit them all in. If you put in the sand first, the rocks won’t fit. If you put in the rocks first, you can pour in the sand to fit around them. These represent bigger and smaller tasks on your to-do list: sometimes it’s easy to while away too much time on small tasks, leaving you to panic when that big deadline comes through. By getting big and urgent tasks done first, you can breathe a sigh of relief, then peck at small tasks when you have less time and energy.

Break down larger tasks

If just doing a task doesn’t come naturally to you – even if it’s familiar – it might be because your brain pictures it as a dozen tiny steps. Try listing every step in your head like it’s a recipe – and don’t be afraid to feel silly. Want to go to the gym? Put your workout clothes on. Grab a drink. Pack a clean towel. Download your playlist. Put your shoes on. Get in the car. Drive to the gym. Head to the lockers... and so on. Slowly, that ‘one simple task’ might become a little clearer.

Time blocking

You’ve got one small task and the whole day to do it... bliss. Or is it? Perhaps you’re the type who spends the day thinking about the task, only to complete it at the last minute. Try creating a timetable for your day, blocking out each task as you would a meeting in your work schedule. Walk 10-11am, supermarket 11am-12pm, lunch 12-1pm... you get the idea. Some people also find a visual timer useful: these let you ‘watch’ time ticking down and may be especially handy for people who struggle to conceptualise how long it takes to do a task.

Try the Pomodoro technique

Maybe you’ve heard of the Pomodoro technique, where you focus for a certain amount of time and then take an allocated break. This is usually 25 minutes of work with a five-minute break, but you can find different variations or create your own. Evidence is mixed as to whether this technique helps, but it’s easy to give it a try – all you need is a timer.¹ Though it’s simple, the clearly defined windows are designed to help you stick to distinct ‘work’ and ‘break’ times. Need a fun fact to tickle your brain? Pomodoro is Italian for ‘tomato’, and the technique’s supposedly called this because the creator used a tomato-shaped timer.²

Reducing distractions

You start your task with a fresh head... and suddenly the dog’s barking, your emails are pinging and that load of laundry looks appealing. Guilty. This doesn’t have to mean working in a silent, empty room – it just means reducing the distractions you feel responsible for. If a messy house is leading you astray, try working in your local café or library. Or if you’re getting distracted by messages, don’t be afraid to turn on a strategic Do Not Disturb.

Body doubling

This one’s a bit of a Marmite approach, but body doubling is essentially having someone around to hold you accountable for your to-do list. It’s not exactly a teacher breathing down your neck – it could be a friend hanging out as you clean your house or working in a busy coffee shop to give the illusion of people ‘checking up’ on you. You could also join online body doubling meetings with strangers, where you all quietly work on your own tasks and check in after an agreed amount of time to hold each other accountable. For some, it sounds hellish – for others it’s a useful technique.

Habit stacking

That growing list of ‘easy daily habits’ might not actually be that easy. You might be more likely to remember them by ‘habit stacking’ – that is, piggybacking a new behaviour on top of an already established one.^3,4 That could be taking your vitamins as you brew your morning coffee or doing your Kegels on the bus (nobody will know). If there’s one part that’s already ingrained into your daily routine, you’re more likely to remember the whole ‘stack’ – et voilà, a tiny new routine.

Delegating where relevant

Say it with us: effective delegation is not lazy. Ask yourself: am I the best person to get this done? Of course, this doesn’t mean passing your chores onto the nearest unwilling person. It’s more about:

• passing tasks onto someone with more time and as much (or more) expertise

• giving others the opportunity to learn new skills, with your supervision

• helping you work efficiently on a more important task

• minimising time blockers – if you’re in meetings all day, you’re probably not the best person to deliver an urgent task

Identify your most productive times

Prone to a 3pm slump? If you can, try shuffling your workload to fit your most productive times. Say you’re most alert after about 10am: wade through your emails while the coffee kicks in, then power through the tough tasks for the rest of the morning. If you have the flexibility, you could make this work around your week or even your monthly cycle.

It all depends on what works for you, but you might find it useful to:

• work somewhere with no distractions, such as out of the house or in a quiet office booth

• listen to gentle instrumental music designed for focus and studying

• set specific work and break times, for example with the Pomodoro method

• use earplugs or headphones to minimise noise

• set your notifications to ‘do not disturb’

• identify your most productive hours and use them to your advantage

As well as these, be sure to take regular breaks, get plenty of sleep, eat regular meals and stay hydrated (this should be about six to eight cups of fluid a day) to keep your energy up and help you concentrate on the task ahead.⁶ “Drinking enough fluids contributes to normal cognitive function,” Alexander explains.⁶

Beating procrastination and mastering your focus is easier said than done. But once you’ve found the techniques that work for you, hopefully your next big project will be smoother sailing. And don’t forget to look after yourself: “it’s best to focus on a broad range of dietary & lifestyle factors. Good sleep habits, managing stress and keeping physically active can also all support a better attention span,” says Alexander.^10,11 That said, if you consistently find focusing or motivation difficult, it’s a good idea to speak to your GP for advice. Not ready to start yet? Instead, find out the key nutrients for brain health or discover tips to improve your memory...

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.