Overtime work is an employee’s responsibility to complete their work outside of working hours or work beyond working hours. For some employees, they try to avoid it by completing their work on time.
However, overtime work is often unavoidable. The causes are very diverse, such as orders from superiors, replacing absent coworkers, revisions, to spikes in customer demand for products or services.
Overtime Work Tips
Overtime work can be done occasionally. However, if done repeatedly or in the long term, it can have a negative impact on health. Whether it’s physical health or mental health.
So that it doesn’t affect health and productivity, there are some tips that can be done. Here are the tips.
1. Recognize Work Style
Everyone has a different work style. Some focus when listening to music, some are more comfortable working in a quiet atmosphere.
So that overtime work is completed quickly and stress is reduced, recognize and follow the work style that suits you best. Don’t hesitate to work in a way that makes you feel more productive and comfortable.
2. Maintain Nutritional Intake
Healthy food helps maintain energy and stamina over time. Choose nutritious food so that the body stays fit and does not tire easily.
The right nutrition will support overtime activities and maintain concentration. Some important nutrients are glucose, carbohydrates, choline, magnesium, vitamin B, and minerals.
Glucose is the brain’s main fuel. According to experts, the brain works optimally with 25 grams of glucose in the blood. This amount is equivalent to one banana.
Natural sources of glucose can be found in rice, fruit, nuts, and wheat. Avoid artificial glucose from instant foods because it is not good for the body.
Carbohydrates maintain the stability of the body’s energy. Carbohydrates can be found in potatoes, brown rice, sweet potatoes, yogurt, fruit, and milk. When carbohydrate intake is balanced, the body stays fit throughout the day.
Choline is important for brain function and memory. This nutrient is found in eggs, wheat, and peanut butter. In the body, choline turns into acetylcholine which helps the thinking process.
Magnesium and vitamin B play an important role in converting food into energy. Magnesium is found in nuts, oatmeal, and broccoli. Vitamin B can be obtained from fish, vegetables, and fruit.
Not drinking enough water causes dehydration and impaired concentration. To stay focused, drink at least 8 glasses of water every day. Drinking enough water helps the body stay fresh and energetic.
3. Set a Diet During Overtime
Choose the type of food that suits your work hours. If you stay up late, you should eat light but nutritious foods. Avoid heavy foods that make you sleepy easily.
4. Optimize Work
To make overtime work more efficient, try simplifying tasks or using automated tools. For example, create an email filter to divide incoming messages according to priority.
In addition, you can also set an automatic reply for non-urgent emails. This method makes work finish faster and the body doesn’t get tired quickly.
5. Do Light Exercise
Even though you are busy working overtime, still make time for light exercise. Light exercise can be done by doing simple movements at your desk such as stretching your legs and arms.
Also, do eye exercises by looking away from the screen every now and then. This activity helps maintain health and increases focus.
Rather than overtime work, working effectively is more advisable. Reporting from the Instagram account @nbaholding, several tips exist for working effectively to avoid overtime. First, do the more difficult work. Second, dare to refuse work beyond your abilities. Third, don’t procrastinate. Fourth, divide each job into small tasks. Finally, try to stay focused. /endah
