Strategies To Reduce Mental Fatigue
By Jill Jonas, MSOT, OTR/L · May 28, 2021
Here are some tips and strategies to help with mental fatigue:
- Set aside time to plan and prioritize the tasks you need to accomplish for the day. Make a list and keep the expectations realistic. Be sure to allow a little time cushion for unexpected interruptions. Carving out this time to make decisions in advance will provide a reference to keep you on track and avoid undue stress and pressure to make decisions quickly.
- Reduce distractions and focus on one thing at a time. For example:
- Emails: If you are frequently interrupted by email notifications, simply log out of your email account. Incorporate time throughout the day to chunk the time you spend on emails. By intentionally checking and responding to email on your terms individual emails won’t veer your attention away from a task you are trying to check off your to-do list.
- Conversations with co-workers: Using a good set of noise-canceling headphones or ear protection is another way to keep your attention focused. They also provide a visual cue to others so they will think twice before interrupting you.
- Give yourself a break. When you notice your concentration waning and find yourself reading the same sentence over and over, you’re overdue for a break. Taking short breaks throughout the day can actually improve productivity and your mental fatigue. When you start working on a task, set a timer (20-25 minutes is a good place to start). When the timer goes off, take a short active rest break; stretch, step outside to observe the weather and sounds or do a short meditation in addition to the usual bathroom or snack breaks. Set the timer again and continue what you were working on or move to the next task, etc. Adjust the length of time to your personal needs to optimize your productivity and focus.
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