5 Scientifically Proven Ways to Improve Your Productivity at Work

I have been seriously studying the science of productivity since 2010, when I was in graduate school. Since then, I have wanted to learn how to increase and improve my productivity in a sustainable way while avoiding burnout.

At the time, I was writing my thesis for my degree in business administration and I also started a business with my father.

At first I asked myself: “Is it hard to write a thesis? And is it hard to start a business?”

It only took me a few weeks to figure out that the answer is: VERY HARD times two.

Especially if you are winging it or trying to get results through hard work. Pure strength and willpower are not sustainable. After going around in circles and making no significant progress, I decided to take my productivity as seriously as my business and my thesis.

In fact, I prioritize my personal productivity over everything else. I used a scientific approach to accomplish more and improve my work performance.

In just four minutes, I’m going to share with you five scientifically proven ways to increase your productivity. All of these tips are based on science, research evidence, and 14 years of personal experience.

While these tips may seem obvious, you will be at least twice as productive as 99% of the population if you actually apply them. live by the following advice.

Tip 1: Start with micro-productivity

Research has shown that micro-productivity, or breaking your work down into smaller, manageable tasks, can significantly help you increase and improve your work performance.

This method reduces cognitive load, making the task less intimidating and easier to accomplish. As a result, you get more done in less time.

This advice seems so obvious, but it never fails. I honestly think many intelligent people tend to dismiss simple advice. because It’s simple, I was like that too, but it’s a big mistake.

Jack Welch, former CEO of General Electric, said it well:

“Don’t make the process harder than it is.”

When working on a large project, break it down into smaller tasks. Then tackle each one individually.

You’ll make it easier for yourself to get started. And when you start, you usually keep going.

Tip 2: Use the Pomodoro Technique

You’ve probably heard or read about this technique before. If you’re already using it, great. Keep going.

But if you haven’t, here’s a little reminder to get started. Remember, the most important thing is to start. Too many people fail to get things done because they never start.

The Pomodoro Technique involves a few simple steps:

Divide your work into 25-minute intervals with short breaks in between. This allows you to focus and work productively without burning out.
For your short breaks, it is generally advisable to take only 5 minutes. For long breaks,
Use a timer or app to track your intervals and breaks. (I use the Be Focused app).

You can also enhance this strategy by incorporating Flow into your Pomodoro workflow.

By doing this, you will find yourself completing your tasks more efficiently while giving your mind and body the necessary breaks throughout the day.

I’m always amazed at how well this super simple technique works.

Tip #3: Stop multitasking

Multitasking may seem like a great way to be more productive, but research suggests otherwise.

Research suggests that multitasking often causes us to make more mistakes, retain less information, and changes how our brains work.

Instead of trying to do everything at once, focus on one task at a time. This will allow you to devote your full attention and effort to each task, resulting in higher quality work.

Also try to eliminate distractions as much as possible. Close unnecessary tabs on your computer, put your phone on silent or in another room, and let others know that you need uninterrupted time to work.

By avoiding multitasking and focusing on one important task at a time, you improve your work performance and avoid making mistakes.

Tip 4: Set specific and ambitious goals

Research also shows that people who have specific, ambitious, but achievable goals perform better than those who set vague goals.

The key words here are “specific” and “challenging.” You need to be clear about your goal, and it needs to be challenging enough that you find it difficult, but not so difficult that it becomes impossible for you.

Want to run a marathon but struggle to cover 2 kilometers? Try running 5 km a day. This should help you build your endurance.
Want to make more money? Spend an hour or two a day improving your income-generating skills or start working on your side hustle.

So always set goals and be specific about what you want to achieve. Specificity is key.

Tip #5: Practice mindfulness

Mindfulness is about focusing on the present moment without judgment.

For me, the biggest benefit of mindfulness is improved focus. Every time I meditate, I feel like I have more clarity. And the best part is that meditating daily over a longer period of time will change your mindset forever.

Studies suggest that focusing on the present can have a positive impact on health and well-being. These are essential if you want to improve your productivity at work.

Although I no longer meditate every day, I did meditate every day for almost three years. Since then, my ability to focus and tune out foggy thoughts has remained intact.

Incorporating mindfulness into your daily routine can be as simple as taking a few minutes each day to focus on your breathing, paying attention to your surroundings, or even enjoying your morning coffee without distraction.

If you want to use a guided meditation app, I recommend Waking Up. It’s my favorite app.

Improving your productivity at work isn’t just about working hard

It’s about creating habits and systems that allow you to achieve more in a sustainable way. Productivity isn’t just about willpower. It’s about having strategies that don’t rely solely on it.

Author Greg McKeown describes productivity well in his book, Essentialism:

“It’s about investing your time and energy as wisely as possible in order to operate at our highest point of contribution by doing only what is essential.”

So stop going around in circles and start implementing these evidence-based strategies to get more done.

Order The Stoic Path to Wealth

My new book, The Stoic Path to Wealth (Portfolio / Penguin)is now available.