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We have a bonus guest blog for you this week from guest writer Anne Harris! As busy business professionals, whether you are a business owner, manager, entrepreneur, or even a busy employee it is a hard balance to manage your time between work and health. Some things we don’t realize in the journey to success in the business world are that working long hours for years without a vacation will eventually lead to burnout while focusing too much on your private life during your work day will run your business into the ground. The recipe for a balanced and productive life is somewhere in between.

In this article, our guest writer is going to present four tips that we find crucial for improving your performance at work as well as your overall health and wellbeing.

1)     Don’t skip your breakfast / Eat your breakfast

A large number of people skip breakfast. For instance, The Daily Meal reported in 2015 that more than 50% of Americans skipped their first morning meal.

Some busy people don’t eat in the morning because they work long hours at night and then can’t get up early enough to eat at home.

Others have children so it’s complicated for them to organize a meal at home in the morning. Also, they know that the kids will eat at school.

However, if you skip breakfast, you won’t be able to start your engine properly at the beginning of your workday. In other words, you won’t provide enough energy for your brain, which might result in lower productivity.

You might kick-start your brain with coffee on an empty stomach. Still, it could have a negative effect on your health if you already suffer from any intestinal issues.

Therefore, we suggest having a proper breakfast before leaving home.

You can read more about all the benefits of having breakfast in a post on our blog.

2)     Get more sleep whenever possible

There was a period of time when media were crazy about people who claimed to sleep less and work more. As a matter of fact, such a lifestyle was largely supported by some CEOs of large companies, as well.

While there are business owners who would like their employees to work as much as it gets, they’re still a minority.

In the last few years, more and more scientific magazines and journals stress out the importance of proper sleep.

For instance, the Harvard Business Review published an interview with Marc Effron, president of the Talent Strategy Group. In that conversation, he claims that sleep is extremely important for great performance at work.

Apart from him, numerous successful entrepreneurs, from Jeff Bezos to Bill Gates, say that getting a good night’s rest makes employees more productive.

However, many regular people can’t sleep those seven or eight hours a night for many reasons. Some of them have just become parents. Others take their work home with them.

That’s why it’s important to fall asleep whenever possible. For instance, taking a nap on a commuter train or on your sofa before the kids come back to school will help you regain energy for that day.

Of course, you should get the largest chunk of your sleep during the night. Therefore, avoid late dinners or gigs during the work week. 

3)     Make a weekly workout schedule

It goes without saying that the lack of physical activity is bad for many different reasons.

And yet, even though everybody knows that leading a sedentary lifestyle can ruin their health, many people still defy common sense.

On the other hand, there’s a certain number of people who try to make a change but they fail every time they start a workout routine.

In order to succeed in this, it’s important to choose one or more activities that generate the least amount of stress for the person in question. For instance, if you weigh 300 pounds and you start running, you’ll feel both mentally and physically weak.

But if you start with longer but slower walks and then move on to brisk walks, you’ll be able to jog after a few months.

The same recipe goes for any other physical activity. It has to be a mentally pleasant activity in order to keep you inspired.

By establishing a regular pleasant exercise routine, you’ll invigorate your body and refresh your mind. As a result, you’ll have more energy at work and for your private stuff.

No matter what activity you go for, read Haruki Murakami’s quotes about running and apply them to your activity.

4)     Stay at home when feeling sick

This is a burning issue in many companies mostly because some enterprises don’t allow for paid sick days.

If you work for such a company, you should either fight for your rights or find another job.

To cut a long story short, coming to work when you have flu or high temperature is counterproductive.

First and foremost, the issue can spread to other employees, which will reduce both the manpower and work productivity.

Apart from that, you’re running the risk of deteriorating your condition. That would eventually cost you and your employer much more.

Not treating flu and other medical issues properly over a long period of time can cause some severe issues.

Because of that, it’s strongly recommended that you stay at home when you have flu or any other similar condition. Employed people who live on their own should think about ensuring short term care to get well as soon as possible and get back to work.

Also, make sure that you visit a doctor so that you can bring a note to work. That way, your managers will know that you really were sick when you were absent from work.


Our recipe for a successful and healthy lifestyle contains the following ingredients: a regular and balanced diet, enough sleep, proper workout, and fast recovery when being sick.  Each of these features is mutually connected with others, which is imperative to place all of them on your agenda. Apart from that, we strongly recommend that you don’t waste time in a work environment that prevents you from leading such a life. The more you appreciate yourself and your health, the more satisfied you’ll be with your life. As a result, all these things will lead to higher productivity at work and better organization of your private life.

I hope you enjoyed this fantastic guest post and would love to hear your feedback or any tips you use to improve your overall productivity at work and take care of your health and well being!

Wishing you a week of health, wellness, and productivity,

Ricci-Lee Hotz, MS, RDN

Denver’s Dancing Dietitian

A Taste of Health, LLC

“Improving Quality of life one bite at a time”

AuthorBio: Anne Harris is an HR specialist working for She eagerly shares her knowledge with her audience on various blogs. When she isn’t writing or attending wellness conferences, she likes to pack her rucksack and ride her day away on her bike or spend time with her friends.