Late nights and observing Ramadan can be tiring. If you are taking part this year, these ten tips from Rowad Ehlela of Evolve can help you out.
Fasting in Ramadan can have many detrimental effects on workplace productivity if mismanaged. In a highly commercial environment, people are often under pressure to perform in their respective roles. To ensure you are achieving set objectives at work and optimising your potential, it is imperative that work flow is effectively managed and that you are readily prepared for your day-to-day tasks. Eating habits, workload management and effective thinking play a major role on productivity in Ramadan. These ten tips will help you ensure that you stay productive at work and have a healthy Ramadan.
1. Psychosomatic alterations
Psychosomatic alterations refer to the mood alterations your body goes through during Ramadan. A number of studies have investigated the effect on mood and irritability of individuals during the Ramadan fast. These studies invariably show a decrease in subjective feelings of alertness and an increase in lethargy and irritability during the daytime fast. Firstly, it is important to recognise the seismic shift in mood and make the effort to better communicate with colleagues and counteract the natural feeling of lethargy. Give yourself a reward system for getting work done. This will enhance your mood and encourage productivity.
2. Hydration
It is essential that you are rehydrating your body at the earliest opportunity and staggering your intake of fluids from iftar to suhoor. Avoid fizzy drinks and stick to water or non-sugary juices. Three-to-four litres are to be consumed to ensure you are replenishing your body of that lost hydration throughout the day. A glass of coconut water is an excellent recommendation as it is full of electrolytes like sodium, magnesium, calcium and potassium and provides your body with an influx of nutrients, which would have to be sourced from multiple foods otherwise.
3. Workload management
It is vitally important that you take into consideration the effects fasting has on energy levels and overall concentration. Focusing on the most important tasks in the morning when energy levels are at their highest will ensure that work isn’t overly demanding throughout the day and you can set about the more routine day-to-day tasks having expended your energy on the most important tasks.
4. Exercise
Maintaining a regular exercise plan is often neglected by those fasting during the Holy Month of Ramadan. Regular exercise releases endorphins into the system and balances out the high intake of food consumed during this time. Exercise speeds up the metabolism, making for more effective digestion. I would recommend training one hour after a light iftar meal, lasting no longer than 45 minutes and at a moderate level to ensure you are not overworking the body. Twenty minutes of cardiovascular training, followed by some moderate weight training, is ideal.
5. Sleep and circadian rhythm
Your body relies on the circadian rhythm to dictate when you sleep, eat and feel at your most productive. It is important to recognise that, during Ramadan, people often stay awake throughout the night, thus feeling lethargic and tired at work, making for increased procrastination. Maintaining a regular sleeping pattern and managing your late night eating around sleep is going to ensure you are fresh for work the following day. Ensure your eight hours are had.
6. Nutritional preparation (iftar/suhoor)
What you eat in non-fasting hours plays a huge role in how you are going to feel at work. Slow digesting carbohydrate foods such as brown rice, oatmeal and brown pastas are excellent for maintaining energy throughout the day. It is important that your body receives a balanced diet in order to maintain productivity at work. Restocking those nutrients, anti-oxidants and proteins lost throughout the day is vital. Strategically assess your intake of foods, regain those lost nutrients and protein via fish, chicken and plenty of vegetables to be at your cognitive best the following day.
7. Coping mechanisms
During Ramadan, individuals can often face challenging moments in the workplace. Taking a moment to compose yourself when the fast becomes overbearing or those headaches from looking at that computer screen all day are signs it’s time for a break. Take intermittent breaks, say 10-15 minutes, three to four times a day to refocus yourself, rest your head and close your eyes for a few minutes. Focus on your breathing and take slow and deep breaths in through the nose and out through the mouth. Alternatively, find an open area for a little stretch, which can help blood flow and relieve stress around the neck and lower back, especially for those in an office setting.
8. Avoid distractions
Ramadan is notorious for easily distracted workforces. When you’re feeling drained physically, it is easy to get distracted by the Internet and idle chat among colleagues. To maintain productivity, you must take yourself away from these pitfalls. Creating a task list can help ensure you get what needs to be done at work checked off. Avoid all remotes, telephones and other hand held distractions that will pull you away from your work.
9. Avoid mental torture
Gossiping amongst colleagues about what’s on the menu for iftar will only leave you feeling more exhausted and hungry. Avoid pointless food talk and use that time to concentrate on work, which will only help to pass the time of day.
10. Stay refreshed
Rather than napping in the office due to a lack of sleep or a procrastinating attitude, take time to refresh, cleanse your face with some cold water, and take a shower if working from home. Keep your body refreshed and your mind will follow suit. Do all of these and you can make the most of your time in the workplace during Ramadan.
