Are you wasting your lunchtime? Three things you can do at lunch to boost your productivity and well-being

Lunchtime for most people is a time to eat a sandwich and maybe surf YouTube without the fear or guilt of slacking off. However, it can be so much more. This free hour that comes along in the middle of the workday can be a powerful boost to your productivity if you know how to use it. In this article, I will share 3 things you could be doing at lunchtime and how they can boost your productivity. Let us begin.

#1. Exercising

At one point in my life, I was a full-time father, full-time husband, full-time employee and full-time business owner (does that math even add up?). Needless to say, I was immensely time-pressured and could hardly find time for myself. In fact, that was a major catalyst in my deep-dive into productivity hacking, but that’s a story for another time.

In any case, I knew how important my health was but I just could not find time to exercise. I tried the 5 am workout routine but it was not sustainable – something would always come up to sabotage me – crying child, legs of lead etc. And working out after work was too difficult as I was often exhausted from my day job and had a lot to get done on my business.

Then I discovered lunch hour workouts. Lunch hour workouts were great for me. And once I started practising it, I could easily identify two reasons why.

Contained workday

By working out during lunch, I could contain my workouts within my work day and still have time when I got home. This might not seem like a big deal—after all, you might think to yourself, “Anthony, I don’t run a business. I go to work, come home and then go to work again the next day.” I hear you. But indulge me for a minute.

If you believe in the benefits of exercise for your health and wellness, how often have you come home too tired to exercise and then felt guilty for skipping yet another workout? How often have your “resolutions” to get fit been frustrated by poor (or non-existent) scheduling of your workouts? Yeah, me too.

...the quality of our lives is measured in the quality of our days.

Planning your workouts into your lunch is a powerful habit-anchoring technique. It involves you tying something you may not do otherwise (exercise) with something you already have developed a strong habit of doing (going to work). In other words, it is easier to become that person who works out during lunch that to become the person who simply works out.And if you could achieve most of your commitments – including exercise - within the work day, you can come home guilt-free and be present with your family, dog, friends or PlayStation.

Greater productivity at work

What would you say if I said there was a way you could have two mornings in one day? If you haven’t read my post on the law of the morning, you might say “uhhhh….”

Whatever your response, I am sure you recognise how fresh and energized you feel in the morning. Indeed, research suggests that most people are more productive in the mornings and their productivity drops as the day goes on. That was certainly the case for me. By midday, usually, I would have gone from morning turbojet to noon-time tortoise pace.

Enter lunch hour workouts!

My lunch hour workouts were a veritable reset button for my brain such that, after the workout and a quick shower, it really felt like I was starting a new day. It was like having 2 fresh starts in one day. Or two “mornings” as it were.

This worked wonders for my productivity at my job. I would get back to my office and pound away effortlessly while my colleagues dragged their feet to the nearest coffee shop for yet another shot of caffeine.

This productivity boost should not surprise. Exercise - especially vigorous exercise – has been shown to stimulate creativity as well as improve immune function and mood. In other words, movement is good for you physically, mentally and emotionally.

How much exercise do you need? It varies but as little as 20 minutes has been shown to produce immense benefits. So, try exercising at lunchtime regularly. You might be pleasantly surprised.

#2. Have lunch with a colleague

I know many of us like to eat our lunch at our desks. We are by ourselves and we can sneak in a few minutes of work while we are at it. Here’s my suggestion – don’t do it!

If you will eat at your desk, close all work-related windows (or at least ignore them) and focus on eating – and getting pleasure from your food. Better still, move somewhere else to eat. Change your environment and, once you are there, focus on eating – and enjoying the food.

There are many reasons why this is important, from helping you relax and rejuvenate your body more purposefully to training your mind to be more present and helping with your concentration.

And while eating alone is ok, eating with a friend or colleague is even better! This has many benefits including emotional boosts, social networking and increased creativity and mental flexibility. Yes, you read that right. Eating lunch with others helps your creativity. I explain how below.

Gather, associate, create

In the 1960s, a young psychologist by the name of Sarnoff Mednick got curious about what makes people creative. He wanted to know how the “manifestly creative” as he put it, worked their magic. Were they simply blessed by the gods?

Well, after studying many of these gifted souls, he came to an interesting conclusion.Mednick discovered that creative people are just like the rest of us except for the fact they are exceptionally good at using associative memory. That is the aspect of memory that makes connections between ideas and concepts. They are creative inasmuch as they are associative.

But what does this have to with booking lunch with Alan from accounting?

Well, you cannot associate concepts you do not have. And lunchtime is about the only time (outside of happy hour) where you can interact in a relaxed setting with your colleagues. I cannot tell you how many light-bulb moments I have had during or following a stimulating discussion over lunch or coffee with colleagues.

Rubbing minds and picking brains are activities we should all do more. We add to our “bank” of perspectives and concepts. It feeds our creativity and problem solving indirectly by giving us more material to associate and, hence, more potential to create. And if we feed our bodies and relationships at the same time, that’s about as productive as you get.  Body, mind and soul? Check.

#3. Take a nap

If you have been a reader for a while, you probably saw this one coming. Midday naps, like midday workouts and showers, are a powerful reset button. Sleep is especially powerful because it refreshes the brain.

A 30 – 45-minute nap at lunchtime can feel amazing! I usually alternate between naps and workouts throughout the week and find this to be a healthy balance. Try it too! Or any combination that works for your schedule. For more on sleep, read this post here.

But when do I eat?

I hear you—aside from number 2, the other 2 suggestions here do not involve eating which is ironic considering “lunch” is a meal.

Well, here is where a little creativity comes in and I challenge some traditional views on eating based on increasingly convincing research. The big 3-meal model is dated. We now know that our bodies are MUCH better off if we snack regularly (usually every 90 minutes or so) on healthy, nutritious foods than if we abstain for 3 large feasts 3 times a day.

For me, I like to have it all. So I will usually have a decent breakfast, snack throughout the day during work and have a good dinner with my family in the evening. This way, I stay fueled throughout the day rarely experiencing any slumps and still get to eat 2 hearty meals. Usually, by lunchtime, whether I decide to workout or take a nap, I am not hungry. At worst, I am a bit peckish, so I just go back to snacking.

But what do I eat?

That depends on what you like but as a general rule, I recommend you avoid highly processed foods especially those containing high amounts of sugar. This is because processed sugar causes drastic swings in your energy levels which has a negative effect on your mood. Anyone who has experienced the infamous sugar rush and subsequent crash can raise their hands and testify.

Instead, opt for snacks that will feed your energy in a stable way throughout the day – nuts, vegetables, low-sugar protein bars etc. What you want is a steady supply of fuel.

Alternatively, just divide your lunch into smaller portions and nibble away throughout the day. You can grab these “mini-bites” during intermittent breaks between periods of heavy focus. You don't even need to leave your desk for these mini bites. These bites are really fuel for your output so think about them as must-haves, not nice-to-haves.

Enjoy your lunchtime

Lunchtime is a lovely time to reset your body and mind. You can do that through diverse ways as you have seen in this article. Try them out and adapt them to your needs and schedule but above all, have fun with it and remember that the quality of our lives is measured in the quality of our days.

Make the most of every single one you have.Until the next article, be your best and do your best.