Effective methods of improving performance – train mind and body

How to improve performance? Read on Lady-Magazine.COM The most effective working capacity recovery methods. Learn how to restore and improve performance

Stresses, chronic fatigue, ecology and life «on run» Over time, lead the body into a state, get out of which is very hard. Irritability increases, self-esteem falls, attention dissipates, and no strength «get up and make yourself a cup of coffee». Not to mention to finish work.

See also: The best tricks of time management – how to do everything and not to get tired?

What are there Methods for recovery of mental and physical performance? How to become energetic, active and positive?

20 methods of improving mental performance

1. One of the most effective means – Stable and correct day. No ginseng roots, energy «Energizheser» and medicines do not go with him in comparison. And it’s not just about «sleeping 8 hours and point!» (there are 6 hours enough, the other is poured only for 9-10) – and about sustainable and natural mode. That is, morning awakening, day wakefulness, evening rest and night sleep. Red-eyed «owl» – This is a person who is just laziness to engage in his health. In fact, the owls and the larks simply do not exist. The norm is to sleep at night and get up in the morning. And even if it seems that night – more productive time, this is self-deception. Because after a few years such a regime, the body is wearing, and those diseases that could be easily avoided. Perfect option: Fall before 23.30 and awaken no later than 7.thirty. Healthy dream is a complete restoration of forces lost for the previous day.
2. Easy awakening. It only seems to be difficult to crawl out of a warm blanket. In fact, it makes no sense 10 times off the alarm clock, muttering – «Another five minute ..» – just enough to immediately take a vertical position. After – immediately turn on the light, we get up, we take a contrasting shower and go to breakfast correctly.
3. Fall asleep right. To establish a stable mode, this item is also important. Basic Requirements: Minimum Light, Burned Room, Clean (Not Laybed) Nose, Aromatic Bath before Sleeping and Warm Milk Cup.
4. Rest at work. Do not smoke and do not drink coffee for watching new messages in the social network, but by changing the situation, 5-10 minutes to breathe air, we move to the measure of possibilities – that is, we restore the bloodstream and the tone of vessels and muscles, and «Kormim» Brain with useful oxygen. See also: Gymnastics in the office – the best exercises right at the computer.
5. Rest outside of work. Computer and mobile phone open / turn on only by acute necessity. Instead of sofa and television – mobile games, bike, pool, rollers, etc. «Refresh» your space is also a useful process. Speech, of course, about cleaning in your house at least once a week – in your legal day off. This is the movement, and excellent psychotherapeutic agent, and the automatic projection of purity / order for all its activities («order around – order in the head»).
6. Maximum diverse your life. Namely – do not rest with those who work with anyone (and on the contrary), we go to work with different routes and on a different transport (if there is an opportunity – we go on foot), do not eat one hamburgers and dumplings, having fun every time in a new place (bowling, Cinema, theaters, walks, picnics, etc.).
7. Refuse all bad habits. Hypoxia of the vessels of the brain – the main reason for the inhibition at work. Improving performance, continuing to resize a pack for a pack, impossible. If you cannot quit unable – smoke only outside the office, only alone and very quickly. Without binding to this «Ritual», without coffee under a cigarette, without beautiful lighters and other nonsense.
8. Create proper lighting in the workplace. Darkness is the brain signal – «It’s time Binky». And the contrast of the light of the monitor and darkness indoors tires the eyes and the visual analyzer.
9. Properly organize workspace. That is, so that the venous outflow is not disturbed, so that the muscles of the neck are not strained, and the brain circulation did not deteriorate.
10. We train the mind – I refuse gadgets in favor of your brain. We consider mentally, and not on the calculator, I remember the phone number, and not looking in the book, we pause without the help of the navigator. The more the brain gets numeric tasks, the more connections between the neurons.
11. «Kormim» your memory. We care about regular brain nutrition using vitamin complexes, carbohydrates (cereals, vegetables, fruits, berries), proteins (minimum meat, more dairy products), fats (fatty varieties of fish – no less than 2 times a week).
12. We master breathing gymnastics. Basin saturation with oxygen – the most important part of the program to improve performance. Oxygen starvation is a heaviness in the head, a decrease in brain activity, drowsiness. One of the simple exercises – air delay for 3-5 seconds after exhalation. The most effective exercise (for 5-7 minutes): air inhalation is right, then the left nostril is to activate both brain hemispheres.
13. Aromatic brain stimulator. Make Sasha (tissue pads) from rosehip, linden, roses, valley, hop cones, mint and souls. Put them at night under the pillow.
14. Head and Neck Massage. This will help improve blood circulation in the cerebral cortex and, accordingly, in the cells of the brain itself. Massage Daily give 7-10 minutes – just stroking, rubbing, patting, etc. As well as the rubbing of the urchin and even rolling them into the tube.
15. Reset thoughts. When the brain overstrain the blood is thick, stress hormone stands out, and the conductivity of the brain cell membrane is reduced. Therefore, we learn to relax and turn off the thoughts with the help of yoga, autotraining, meditation. Good method – turn off the light and 15-20 minutes wander around the room with knit eyes. The main thing is to deprive the brain of the usual sources of information to exacerbate hearing, smell and touch. «Zeroing thoughts» – Excellent training for activating brain functions and memory improvement.
16. Learning to concentrate the mind on one idea or subject. 5-7 minutes concentrate on any point, on a tree outside the window, on the memoil or the idea, without being distracted anymore. Such exercises allow you to accumulate energy to solve serious specific tasks.
17. Thought only positive. Even if luck left, and the general condition can be described as «I want to hang a little bit, but in general – nothing» – Only smile, optimism and humor. Categorically derived from despondency and depressed by any ways. Laugh from the soul, communicate only with positive people, look good movies, learn to see white in black. Hormones of happiness increase brain efficiency in tens of times.
18. Learning to concentrate attention. Do not dissipate it immediately to several cases, but we consistently process thoughts for each of the tasks, highlighting the most important.
19. We train both hemispheres of the brain. Left hand draw 5 circles, right – as many triangles. On everything is a minute. We regularly pass tests (there are many online) from the series – «Remember items on a page for 10 seconds and list them in detail».
20. Develop the ability of the brain – We make usual things with your left hand, try new tastes, read good literature, once 10 per day we ask yourself a question «why?», I solve crosswords, we collect puzzles, listen to Mozart (proven – activates mathematical abilities), we open creative talents in yourself, increase the level of estrogen regular sexual life, develop vocabulary and get new knowledge, lead diaries and blogs, etc.

10 best ways to increase physical care

These recommendations will be most effective to stabilize health and improve performance in their harmonious combination with previous items:

1. Clean the blood and brain vessels. In the morning – a glass of water is an empty stomach (possible with lemon) on even days, a glass of herbal tea – on odd. For lunch, do not forget to eat clove of garlic, carrots and parsley. 1.5-2 liters of fluid per day – be sure. Nutrition fast food and «homeless packages» stop, salt we minimize, from Glutamata Products refuse to categorically (its regular use leads to serious changes in the nervous tissue). Do not forget about vitamins. I do not enjoy vegans (without amino acids in meat, a person cannot fully live) and breakfast as it should!
2. Burn with hypodynailia. That is, remember that the movement is life. We ride bicycles, make charging, any free minute we use to improve blood supply (at least walk, not sit in the chair, «Resting»).
3. We regularly attend the bath (Time by «steam» – no more than half an hour). The withdrawal of toxins, treatment of chronic diseases, exit from then negative in all senses – the main advantages of the bath.
4. Candle coffee in favor of mineral water.
5. Eat so much to get enough, not fall on the bed with a full belly. Overeating slows down and physical and mental processes.
6. The best holiday – in nature! In the forest with a basket, fishing, in the mountains, on the country kebabs, behind the leaves for children’s herbarium, etc.
7. Constantly ventilate the room.
8. Plan your day correctly. The compiled work plan is an order of head and high productivity of work. Do not forget to include a 10-minute relaxation plan.
9. Place the body. Do not insist like a kochan cabbage in winter, sleep with an open window, more often go barefoot.
10. Enhance immunity Without the help of medicines.

Your body is your personal computer. Its power and work without failures and freezes depends only on what programs you download. Positive, Health, Movement – Three Success Success In the task of improving performance.