Tag Archives: hour

How to Start Making Use of Your Extra Hour

extra_hour_webThe end of Daylight Savings Time in America means night falls quicker and the sun rises earlier, which gives you an extra hour each day – but not for long. Before you fall into the routine of your past schedule, make use of that extra hour with these tips to help boost your career or job search.

Even though you may have a regular schedule now that the time change has passed, there are still some extra steps you can take to make a difference in your job search or career.

1. Catch up on sleep

Sure, this sounds counter-productive, but using that extra hour to catch up on ZZZs will make you more successful. Why?

According to The Sleep Foundation, many Americans show up to work drowsy and say they turn in sub-par work performances on a regular basis. A Sleep in America® poll found that 29% of people admitted to sleeping or feeling sleepy at work in the previous month, and 12% were late to work in the last month because of sleepiness.

Get your sleep, and you’ll get better results.

2. Tackle a to-do list

If your to-do list is covered in dust, it’s time to get to work. Put in extra effort to complete little chores like freshening up your resume or sending out requests for references without having to make time in your regular schedule.

3. Begin reading a helpful book

Career-enhancement books or articles on job seeking contain useful and valuable information. Sadly, many job-seekers are too busy looking for work to sit and read. Take an extra hour to find articles or books that are inspiring, creative, educational, helpful, and engaging.

4. Start an exercise program

Counteract the grogginess that comes the end of Daylight Savings Time with a brisk walk in the fall air or by hopping on that bike that’s been sitting in the garage. Regular exercise helps with your career and motivation as well.

According to new research, workers who participated in some form of physical activity experienced significantly lower instances of depression and burnout at work.

5. Pamper yourself

Take the extra hour and use it to treat yourself to light meditation, yoga, a pedicure, a massage, or whatever helps you relax. Stress from work or job hunting can take its toll, so finding time to indulge in your hobbies or relaxation may be just what you need.

6. Organize your workspace

Whether you work at an office or from home, time to arrange and organize your desk or workspace is time well spent. Messy homes and work areas not only give a bad impression to co-workers and clients, they also add to daily stress by leaving you feeling anxious and overwhelmed.

7. Sign up to volunteer

Volunteering is a great way to add spark to your resume in between jobs and add to your skills. Volunteering also shows recruiters that you are a “do-er,” not someone who waits around for opportunities. Contact your local charity to find opportunities to help others while also helping your career.

How do you plan to use your extra hour? Do you have some ideas that we’ve missed? Share your advice in the comments section below.

Movin’ On Up is brought to you by Express Employment Professionals.

Lunch Foods to Keep you Energized at Work

Lunchenergy_Jan_2012_webWe’ve all been there – 2:30 p.m. rolls around and our eyelids feel like they weigh 50 pounds. We start yawning, then stretch and squirm at our work station to stay awake. The mid-day food drain can impact your productivity at work and can be frowned upon by co-workers if you’re constantly yawning at meetings.

It’s time to ditch the drowsy and embrace the energy at work. By changing a few habits during your lunch break, you can find the energy you need to last the day and work stronger than ever. Here are some fun food ideas to help you stay awake and avoid the urge to take a nap at your desk.

Why Am I So Sleepy?
After eating, your body is diverting blood flow for the digestive process. While this blood flow can energize you, the heavier, fattier foods cause sluggishness. Eating sugary foods greatly increases blood sugar levels, causing the pancreas to release insulin. This causes the body to change the insulin into several enzymes until it finally gets into the brain and is converted into serotonin, a neurotransmitter that makes you feel sleepy.

Like a Checkbook, Keep it Balanced
One of the best ways to keep yourself fueled throughout the day is to make sure your lunch is complete with carbohydrates and low-fat protein. The good kind of carbs come from fiber in foods like fruits and vegetables, nuts, beans, and whole grains.

One of the best ways to combine these foods is with the classic sandwich. You can combine whole-grain breads, wraps, or pitas with high protein foods like lean meats, such as turkey, chicken, tuna, cheese, or eggs. You can complete it with assorted greens, sprouts, onions, tomatoes, or cucumbers to help give you some extra long-lasting carbs to keep you energized.

Eating sandwiches every day may get boring and you might get back in the habit of eating out. To add some variety to your lunch, consider bringing leftovers from previous dinners. They are a great food to bring because you can control the calories and portions to ensure it will be healthy yet filling. It wouldn’t be hard to cook a little extra at nights and bring your black bean casserole, soup, or chili to work throughout the week.

Less is More
Many starchy and carb-loaded foods take time to expand in your stomach to tell your body that it’s full, which causes you to still feel hungry after eating. Big meals take more effort to digest, which works your body harder and results in less oxygen and nutrition reaching your brain.

Another way to keep your energy level up during work is to spread your meals into smaller portions throughout the day instead of a big meal at lunch. Eating frequent, healthy snacks will keep your metabolism going and help you feel energized. Foods like fruits provide long-lasting carbs full, leaving you feeling energetic hours after consumption. Eating fiber in granola and oatmeal can also help keep you from feeling hungry and give you a vigorous boost as the day continues.

You don’t have to struggle keeping tempo with your after-lunch work schedule. If you eat healthier, smaller portions, you can maintain a high level of energy while feeling full and content all day. What are some foods you like to eat at lunch that keep you going all day?