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Could lack of sleep be affecting your performance at work?

Just like eating healthily and exercising, we all know that getting enough sleep is good for us. But you might not realise just how much of an impact that a lack of sleep can have on your work. The amount of sleep that you need will vary from person to person, but if you regularly get less than 7 hours of sleep per night, you may start to notice the following effects at work:

Inability to concentrate- If you frequently struggle to focus on your work, and find yourself missing things as they have slipped your mind, it could be down to tiredness.

Decision-making- Bill Clinton once said “Every important mistake I’ve made in my life, I made because I was too tired”. A serious lack of sleep can cause cognitive impairment, so if you have an important meeting coming up then make sure you are well rested for it.

Inefficiency- By skipping the snooze button and heading into the office early you might think you’ll have time to get more done, but in fact if you have not had sufficient sleep you will be less efficient and less productive, so those extra hours could be wasted.

How to stay awake in the office

If you’ve hit an afternoon slump, try one of these ideas:

Get outside- When you’re busy it seems like you have no choice but to eat lunch at your desk, but even a 10 minute break from the office can help you recharge enough to make your afternoon more productive. Exposure to natural light is a great midday wake up, as is exercise, so a quick walk around the block can make all the difference.

Moderate your caffeine- Although it can be tempting to mainline coffee when you’re tired at work, drinking too much caffeine can keep you from falling asleep at night. Try not to drink caffeine after 2pm- if you can’t live without hot drinks try swapping to herbal teas.

Hydrate yourself- Dehydration affects brain function, so keep a bottle of water at your desk and make sure to drink from it throughout the day, especially if you are craving sugary snacks as it is easy to mistake hunger for thirst.


10 tips to become a better leader

10 Tips to Help You Be a Better Leader

10 tips to become a better leader

Getting enough sleep is important not just for our health, but in order to function as a good leader. This, combined with a positive team, honesty and much more is the perfect recipe for great leadership.  Follow these 10 tips closely and you yourself could be on the way to becoming a great team leader which can improve the efficiency of both your colleagues and your business.

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Boost Your Productivity With These 5 Tips

How many times have you reached the end of the working day only to find that you have barely made a dent in your ever-growing to-do list?


However good your intentions may have been that morning, if you are not working efficiently then this can happen all too often.

We’ve got 5 tips to share with you, from the most productive people we’ve worked with:

1. Get enough sleep
To get the most out of your day, start the night before by making sure that you get enough sleep. Take time to wind down and try to avoid looking at screens right before bedtime- the blue light they emit stimulates your brain which can make it harder to get to sleep. Wake early and try to include some exercise- a 30 minute walk is a great way to kick-start a productive day.

2. Prioritise your task list
Stephen Covey coined the phrase ‘Keep the main thing the main thing’, along with ‘Begin with the end in mind’, one of the 7 Habits of Highly Effective People. Remembering these rules can help us focus on the work that matters and to avoid getting caught up in distractions of the day that hold us up from reaching our goals.

3. Get the right fuel
Tempting as it might be to skip meals because you simply ‘don’t have time’, you need energy to keep you working at your best. Breakfast is essential to prepare you for a productive day, and if you can try to eat lunch away from your desk- even a 10 minute break from looking at your screen can make for a much more productive afternoon.

4. Beat the clock
Challenge timings to fit more into your day- if you feel that meetings always drag on far longer than necessary, why not see if a 60 minute meeting can be squeezed into 30 minutes? If you have been dreading a certain task, set yourself a timer and dedicate your focus to it fully- you may be surprised how quickly you get it done!

5. Make 1 Minute Count
In the seminal One Minute Manager, Ken Blanchard and Spencer Johnson explain how just 60 seconds spent giving one to one praise, coaching or correction can have a substantial impact on the staff we manage, and consequently our own time.



The Power of Reflection

How often do you take time out to reflect on your business?


To be more effective and productive, sometimes you need to take a step back and review things- past successes, future plans, and perhaps those which didn’t go as expected.

In reality we don’t always get a chance to reflect as often as we should thanks to the fast pace of life in the business world, and so we are forced into making speedy decisions on the go without always having the chance to think them though. This can increase the risk of bad choices being made, as it is through reflection that we learn from our mistakes. By having clear plans we are able to make good decisions with conviction.

The benefits of reflecting 

Reflection sets us up for success, as it can help to bring clarity to our thoughts and enables us to work out the goals that are most important to us. It also provides an opportunity to come up with new ideas, by giving our thoughts the space they deserve.

If you struggle to remember the last time you took some extended time to reflect, then consider booking in some time over the coming months- whether individually or with your team. Facilitated discussions can be a great way to come up with new ideas as well as providing an opportunity for team building.

Time to get out of the office

Taking time away from your desk can help to allow reflection, and Team Building London offer refreshing and motivating activities to get you and the team in a different frame of mind.

From the bustling markets, to the iconic historic buildings of the city, London provides the perfect backdrop to inspire reflection and change for your business.

Contact us today to find out more.