We all make bad decisions; the problem is that we don’t always know because we don’t stop to think in other options or in the consequences, for example, of sitting for hours in front of the computer.
Perhaps you have done any of the following activities, without realizing ite how harmful they can be to your mental and physical health. A little reflection can help you make better decisions and improve your life.
1. Do easy tasks in the morning
Do not start with the easy activities in the morning. Some researchers say that willpower wanes as the day progresses, so it makes sense to work on tasks that require a lot of focus and concentration in the morning.
Others disagree that willpower is a finite resource. However, it makes practical sense to start with the most difficult tasks, because you never know what conflicts in the agenda will appear in the course of the day.
2. Check email constantly
Research suggests that switching from one task to another (for example, researching and looking up a new email) takes up to 40% more time than doing it once. Even when you think you’re being more productive with the multitaskingyou probably aren’t.
Designate specific hours to check and respond to emails.
One simple solution, from psychologist Ron Friedman, is to mute your phone’s notifications so you don’t get alerts, or close the mail tab while you’re working on something important.
3. Choosing foods that seem nutritious, but are not
Don’t believe in trends, know what you eat. For example, bottled juices, smoothies, or smoothies they may seem nutritious, but they are usually loaded with sugar and calories. In contrast, many people think that eating eggs will contribute to high cholesterol, but that is not entirely true. Find out before starting a diet and / or go to the nutritionist.
4. Listening to (wrong) music while you work
Illustration: Jenny Yu
You may feel more productive when you listen to music while you work, but you probably aren’t. Listen to music before work to relax, but not while you’re at it.
Business Insider journalist Shana Lebowitz points out that, in almost all cases, performance on intellectual tasks (thinking, reading or writing) drops significantly when listening to music.
But really, it depends on what you listen to and what task you need to do. Just as music can improve your performance (for example, when listening to Mozart) it can also make it worse.
The exception is when performing tasks that are repetitive or monotonous, such as working on an assembly line or driving for long periods. In that case, it is valid to listen to music to cheer up.
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5. Sitting for a long time
One of the disadvantages of using computers as a work tool is that they keep us sitting down for too long. Working days are usually up to 8 hours in most countries, and sitting in front of a screen mainly affects your posture and eyesight.
It is important that during your sedentary work hours you stop and walk at least every half hour to lessen the havoc in the body, but also to incorporate a series of exercises that will take very little and that in the long term could improve your health.
6. Staring at a screen for hours
As reported by Erin Brodwin of Business Insiderstaring at the computer all day can cause eyestrain, leading to symptoms like dryness and blurriness.
The suggestion is to apply the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for at least 20 seconds. This recommendation was made by Rahul Khurana, clinical spokesman for the American Academy of Ophthalmologists, to Business Insider’s Kevin Loria.
7. Passively browse social networks
Scientists say that there are two different ways to use Facebook: passive and active.
Active use involves direct exchanges with others. Consider posting status updates and comments on other people’s posts. Passive use involves consuming information, such as simply scrolling through the newsfeed. Most of the time, we use Facebook passively.
However, a study published in the Journal of Experimental Psychology: General suggests that passive use of Facebook can make us feel worse, possibly because we feel jealous of the (seemingly) glamorous lives of everyone they publicly broadcast.
So instead of just searching, consider sending an old friend a message or commenting on someone’s happy photo.
8. Sleeplessness or staying up late
Scientists have identified a common phenomenon that they call ‘procrastination of bedtime’: that is, «not going to bed at the scheduled time».
For example, you keep watching episode after episode of a not-so-interesting series or TV show.
This can be dangerous. In some cases, sleep loss can be as deadly as smoking. Turn off the TV and get ready for bed. You will be grateful tomorrow and years after.
9. Match dozens of people on dating apps without messaging any of them
Online dating doesn’t have to be a game of speed: racking up as many leads as you can in the shortest amount of time.
In fact, The Verge reported that Helen Fisher, a biological anthropologist and Match.com’s chief scientific officer, said the biggest problem with dating apps is «cognitive overload.»
Fisher added that «the brain is not well built to choose between hundreds or thousands of alternatives.» She advises people to stop when they have found nine potential matches.
10. Keeping your mobile phone on your desk at work
It is not enough that your phone vibrates. Actually, turning off the phone is not even enough.
In research published in the Journal of the Association for Consumer Research it is indicated that the mere presence of the cell phone nearby can damage cognitive performance, even if you are not aware of its influence. The best solution seems to be leave your phone in another room.
11. Wait until the afternoon to take a break from work.
Take your mid-morning break. A 2015 study published in the Journal of Applied Psychology points out that the more time passes since the start of the workday, the less useful the break is. Breaks taken earlier in the day are more likely to replenish energy, focus, and motivation.
Interestingly, that same research found that you don’t necessarily have to engage in non-work related activities during a break. Just make sure you are doing something that you enjoy and choose to do. Moving forward on a work project you’re excited about could be even more restorative than exploring social media.
12. Increase the level of anger with your partner
The most powerful word to defuse a conflict is «ouch.» Are expressing vulnerability instead of putting up defenseswhile encouraging your partner to do the same.
One way to reduce conflict is to show some empathy. Tell your partner that you understand where their anger is coming from, even if you don’t yet.
* Illustrations: various artists on Pinterest
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