20 Bad Habits That Are Making You Less Productive

There are a number of unhealthy habits many people do daily, and analysis exhibits these habits actually damage our productivity, particularly at work. The extra conscious we’re of how these items are affecting our productiveness, the extra proactive we might be at taking duty for our decisions.

On this checklist, I will break down among the commonest examples of unhealthy habits that stifle productiveness and a few methods you possibly can break them.

Desk of Contents

Bad Habits Examples List

How to Break a Bad Habit

Dangerous Behavior Examples Record

1. Dashing within the morning.
2. Skipping breakfast.
3. Tackling the straightforward stuff first.
4. Checking and responding to emails as they arrive in.
5. Checking social feeds.
6. Maintaining your cellphone with you at work.
7. Black gap looking.
8. Working by means of your lunch break.
9. Not lively listening.
10. Saying ‘sure’ to each assembly.

Dangerous Habits That Are Making You Much less Productive

1. Dashing within the morning.

When the morning rush turns into a behavior, there might be unfavorable penalties to your sense of well-being and your total productiveness.

Why this behavior is unhealthy:

While you begin off your day in a frenzied mind-set, you are not giving your mind any time to decompress, reset, and put together for the day. As an alternative, you are pumping it with adrenaline very first thing within the morning, which may trigger you to crash afterward.

Tips on how to break this unhealthy behavior:

In case your mornings lack time and house to breathe, strive waking up 10–half-hour earlier and beginning off with a fast meditation session.

Attempt the free app Headspace to start out: It provides you 10 free guided meditation periods, with the choice of signing up for a month-to-month subscription.

2. Skipping breakfast.

Whether or not you blame it on being too rushed (see #1) or simply not feeling hungry, consuming a well-rounded breakfast simply is not a precedence for lots of people.

Why this behavior is unhealthy:

While you’re sleeping, you are fasting — that means you get up with low blood sugar. That low blood sugar is strictly why many people really feel drained, apathetic, and even just a little irritable very first thing within the morning. It isn’t you; it is your inherent want for the sustenance that, you recognize, retains you up and working as a human.

Tips on how to break this unhealthy behavior:

What about changing meals with espresso? Positive, the caffeine rush out of your morning espresso might help disguise the signs of low blood sugar — however it will not fulfill your want for meals. In truth, it will probably trigger you to crash later within the day, which may actually hurt your productiveness.

Prioritizing a wholesome breakfast is a key to boosting productiveness for the remainder of your day.

Attempt wholesome breakfast meals which have the fiber, protein, nutritional vitamins, and minerals that’ll offer you power. Keep away from breakfast meals with added sugar like sugary cereal and pastries.

3. Tackling the straightforward stuff first.

It may be very tempting to get all the straightforward duties out of the best way first earlier than tackling the robust stuff. That is very true whenever you’re dreading that difficult activity.

Why this behavior is unhealthy:

Tackling probably the most troublesome duties in your to-do checklist early on within the day is definitely higher on your total productiveness. Researchers have found that willpower is a finite useful resource that steadily decreases all through the day, in line with the ebook The Willpower Intuition. So your mind is a lot better at dealing with the toughest duties at first of the day whenever you’re extra targeted.

Tips on how to break this unhealthy behavior:

Mornings additionally are likely to lend fewer distractions, making it simpler so that you can get issues accomplished. My colleague James Gilbert suggests that people “make the most of morning hours to crank by means of meaty tasks with out distractions, and save any calls or digital conferences for the afternoon.”

Making a to-do checklist is the best strategy to prioritize duties successfully. Everybody has their very own to-do checklist type, so check out this list of the best to-do list tools and apps out there and see which of them work greatest for you.

4. Checking and responding to emails as they arrive in.

Electronic mail is meant to assist us do our work, not distract us from our work. So why does it at all times really feel like a productiveness suck?

Why this behavior is unhealthy:

In an effort to remain on prime of a continually overflowing inbox, it may be tempting to verify and reply to each electronic mail as quickly because it is available in. Receiving electronic mail notifications in actual time actually would not assist. However continually switching duties between work and electronic mail can actually damage your productiveness.

Tips on how to break this unhealthy behavior:

That can assist you focus in chunks of time, flip off these pesky electronic mail alerts and restrict checking your electronic mail to specified breaks.

In case you’re nervous about lacking an essential electronic mail, strive choosing “Necessary mail notifications on” and Gmail will notify you for emails it thinks are essential to you based mostly on previous exercise.

To show off alerts in Outlook: On the “Instruments” menu, click on “Choices.” Open the “Preferences” tab and click on “E-mail Choices,” then “Superior E-mail Choices.” Below “When new gadgets arrive in my Inbox,” clear the “Show a New Mail Desktop Alert (default Inbox solely) verify field.

5. Checking social feeds.

The entire “simply distracted” factor goes for social media notifications, too. The urge to verify for social media notifications makes it laborious to verify our Information Feeds “simply this as soon as” — and often leads to loads of senseless looking.

Why this behavior is unhealthy:

As my colleague Scott Tousley says, “We’re head over heels in love with distracting ourselves.”

My colleague Alec Biedrzycki solves this drawback by eradicating all social networks from his toolbar bookmarks. “Even when I do not imply to browse them, some uncontrollable impulse subconsciously clicks on them after I expertise downtime,” he says. “You will get sucked in with out realizing it (and even meaning to), so eliminating the gateway to these networks retains me on monitor.”

 

Tips on how to break this unhealthy behavior:

To show off notifications for social media so that you just’re in charge of whenever you verify these apps. You are able to do this within the apps themselves or within the settings of your smartphone.

6. Maintaining your cellphone with you at work.

Elevate your hand when you panic whenever you notice you do not have your cellphone with you—whether or not you are sitting at your desk, attending a gathering, grabbing espresso, or heck—even going to the toilet. (I am responsible of this, too.)

Why this behavior is unhealthy:

Smartphones are some of the distinguished distractions on the planet. And whenever you preserve your cellphone with you at work, you are placing your productiveness ranges in danger.

A study in the Journal of Experimental Psychology: Human Perception and Performance discovered that when individuals who had been performing a activity that required intense focus obtained a textual content or name on their cellphone, they’d extra incorrect solutions and had been extra prone to make fast guesses. Individuals who obtained notification of a name — even when they didn’t decide it up — had been 3X extra prone to make errors. In truth, error rates were about the same whether or not or not folks answered that decision or textual content.

Why does receiving that textual content or name damage our productiveness a lot? Researchers from that examine say that, though the precise second of interruption is short-lived, our ideas are disrupted for a significantly longer interval, making it robust to refocus.

Tips on how to break this unhealthy behavior:

There are loads of other ways to curb your cellphone habit. The best is to show your cellphone on silent and put it away when you’re at work. If that is not chopping it, strive an app like Forest. This app will immediate you to plant a digital tree whenever you begin working, which “grows” over the course of half-hour. The extra 30-minute durations you do not use your cellphone, the bigger your forest will develop; however when you depart the app, you will have to start out once more.

7. Black gap looking.

You understand the sensation whenever you seek for one thing work-related, then click on on a associated video, and earlier than you recognize it, you are knee-deep into TikToks about constructing a tiny home in the course of a distant forest?

Why this behavior is unhealthy:

It is a harmful facet impact of getting a job that requires web analysis. It is one factor to mindlessly browse the net exterior of labor or whenever you’re on a break. (In truth, I’ve a great list of the best sites and apps for wasting time on the internet for occasions like these.) But it surely’s one other completely whenever you’re alleged to be doing precise work.

That is what Tousley likes to name “black gap looking,” and it is turn into some of the productivity-sucking psychological addictions on the market.

Tips on how to break this unhealthy behavior:

You would possibly really feel like getting misplaced within the black gap is inevitable, however there are instruments on the market that may assist you to forestall it from taking place. For instance, StayFocusd is a Google Chrome extension that breaks the black gap looking cycle by blocking distracting web sites after a set period of time.

8. Working by means of your lunch break.

Consuming at your desk would not simply make you delinquent. According to HBR, it is also “unhealthy for considering, unhealthy for creativity, unhealthy for productiveness, [and] unhealthy on your physique.”

Why this behavior is unhealthy:

To be truthful, when you’re amongst these individuals who take lunch at your desk as an alternative of taking a break, it will not be your fault. Maybe it isn’t constructed into your workplace tradition, or possibly you’ve got a deadline that is pressuring you to squeeze each waking second out of your day.

However taking the noon break might be mentally rejuvenating — and, in some ways, extra productive than plugging away at your desk between mouthfuls.

Tips on how to break this unhealthy behavior:

One of the best ways to take a lunch break is to take away your self out of your desk or workspace and eat someplace else — like a cafeteria, restaurant, or public park. Higher but, construct your community at work by consuming with a colleague. (Here are some more ideas for what to do during your lunch break.

9. Not lively listening.

One of many unhappy penalties of being continually distracted is the epidemic of solely half paying consideration — and considering that is OK. You would possibly suppose that any time another person is speaking and you are not, meaning you are listening. However, as my colleague Andrew Quinn wrote in his post on bad conversational habits, it would not. “The true query is who’re you listening to when [someone else] is speaking,” he wrote. “I am prepared to wager a superb portion of the time, you are truly listening to the voice in your head.”

That, otherwise you’re studying that electronic mail that simply got here in. Or checking to see why your cellphone buzzed. While you’re in a gathering, how a lot can you actually be paying consideration when your laptop computer is open?

Why this behavior is unhealthy:

Not solely cannot listening fastidiously price you relationships, it may possibly additionally price you within the time it takes to make up for no matter info you missed.

Tips on how to break this unhealthy behavior:

Turning into an lively listener is a important a part of becoming more emotionally intelligent. This implies actually, really taking note of what persons are saying — and it is a talent that’ll set you aside in each your skilled and private life.

10. Saying “sure” to each assembly.

Being “within the zone” is whenever you lose your self in no matter you are doing — a lot so that you just lose monitor of time. It is one of many keys to each happiness and productiveness at work.

Why this behavior is unhealthy:

Nothing disrupts that circulation like a gathering. Particularly an pointless one. It seems that the typical individual wastes 31 hours in unproductive meetings monthly. These pointless conferences are ones the place you or the organizer is not ready, you did not actually should be there, and so forth.

Tips on how to break this unhealthy behavior:

Wish to get these 31 hours again? Listed here are just a few strategies:

• Ensure you are solely attending conferences you truly must attend. In case you do not see your self actively contributing to the group, politely let the assembly requester know that you just will not be capable of attend.
• In case you’re the one calling the assembly, ship invitees a word, description, or some type of heads up alongside together with your calendar invites. This’ll give them an concept of why they had been invited or should be there. Attempt an app like Do or Solid to assist preserve your conferences organized and actionable.
• Schedule conferences in bulk when you can. It is a strategic approach to make sure the time you do have exterior of conferences is spent as productively as attainable, because it takes folks an average of 23 minutes to refocus after switching duties.

Talking of which …

11. Multitasking.

Multitasking can appear inevitable in our fashionable, ever-connected existence. However it may possibly make us less productive and enhance errors and stress.

Why this behavior is unhealthy:

Keep in mind that unhealthy behavior of not listening? Individuals do this loads throughout conferences after they attempt to multitask — whether or not it is studying and responding to emails and messages, scrolling by means of their Twitter feeds, or one thing else.

Tips on how to break this unhealthy behavior:

Getting out of the behavior of multitasking is troublesome, however actually doable. Eradicating notifications out of your work pc (see #5) and placing away your cellphone (see #6) are two nice methods to start out. Different concepts embrace establishing a no-laptop rule for conferences, utilizing the Pomodoro Technique (the place you’re employed in sprints in a approach that enhances the physique’s pure ultradian rhythm), and planning your day in blocks that embrace built-in breaks.

12. Taking part in together with your cellphone earlier than mattress.

Have you ever ever lay in mattress with the lights off and spent a couple of minutes scrolling by means of your cellphone to answer last-minute texts and emails, verify Instagram, or scroll by means of TikTok? Now, elevate your hand if these jiffy have ever was half an hour, forty-five minutes, and even an hour.

Think about how rather more sleep you could possibly’ve gotten that night time when you’d merely gone to mattress whenever you first turned the lights off.

Why this behavior is unhealthy:

But it surely’s not simply in regards to the quantity of sleep — it is also in regards to the high quality of sleep. Studies have shown that individuals who stare upon a backlit display screen proper earlier than mattress truly report having lower-quality sleep — even after they get simply as a lot sleep as somebody who did not take a look at their electronics earlier than mattress. It’s because presence and absence of sunshine inform our brains whether or not or not they need to launch the sleep hormone melatonin that makes you drained. As a result of the LED lighting emitted by the screens on our digital gadgets is so just like daylight, it may possibly trick our brains into considering it is daytime, inflicting us to remain awake for longer.

Tips on how to break this unhealthy behavior:

One of the best ways to interrupt this behavior? Purchase an alarm clock that is not your cellphone, and cost your cellphone in a separate room so that you keep away from the temptation of checking it altogether. In case you’re nervous about lacking an emergency name, then strive sending these last-minute texts 30-60 minutes earlier than you hit the hay. It will imply you get extra sleep and better high quality sleep, main you to function at peak productiveness the next day. (Read this blog post for recommendations on getting probably the most out of your sleep.)

13. Ethical Licensing

Ethical licensing is a typical indicator of decrease productiveness at greatest and a quick monitor to a performance improvement plan at worst. Utilizing a superb deed to cowl up a foul one is morally improper and may turn into a foul behavior earlier than you recognize it.

Why this behavior is unhealthy:

As soon as developed, this kind of unhealthy behavior could cause you to procrastinate in your work, take shortcuts, miss deadlines, and depart your staff in a lurch. It may appear far-fetched at first to chop corners when no one is watching, however after it is turn into a behavior, it may possibly wreak havoc in your productiveness and work life stability.

Tips on how to break this unhealthy behavior:

As an alternative of banking good actions to compensate for a poor motion each now and again, decide to doing what you say you’ll and following the foundations set out by your office. In case you really feel as if the rules go in opposition to your individual morals, carry this up together with your supervisor or contemplate on the lookout for a brand new alternative.

14. Sitting down too typically.

In case you work a sedentary job, it might be troublesome to recollect to face up every now and then. That is very true when you take part in loads of conferences and calls

Why this behavior is unhealthy:

Sitting for too long is expounded to a number of well being points like hypertension, excessive blood sugar, and different metabolic points. All of this cannot solely result in a decrease high quality of life, however doubtlessly demise.

Tips on how to break this unhealthy behavior:

Standing up for a couple of minutes every hour can do wonders on your psychological and bodily well being through the workday. For one, you interact extra muscle groups whenever you stand which is nice for sustaining correct posture and mobility. Along with that, you will flow into blood circulation which might help you suppose extra clearly.

Use a software like a health watch to remind you to face all through the day. Or, use a free timer in your desktop or cellphone to provide you with a warning when it is time to get up for a second.

15. Poor prioritization.

Have you ever ever woken up and instantly felt like duties, occasions, and requests had been taking place to you quite than you selecting to take part in them? This may be the results of poor prioritization.

Why this behavior is unhealthy:

While you’re not in charge of your priorities every day, it is not going that you will get to the duties and actions that you just wished to. You may be in response mode—prioritizing all the pieces for everybody else.

Tips on how to break this unhealthy behavior:

To enhance your prioritization, there are just a few methods you possibly can strive. Creating a list is a well-liked strategy to give attention to what you intend to get accomplished every day. Some folks schedule every hour of their day in a digital calendar—outfitted with reminders and alarms to maintain them on schedule. Whether or not you go the guide or digital route, prioritizing your day very first thing within the morning can break the unhealthy behavior of poor prioritization.

16. Over-planning

Simply as we talked about above, prioritizing your day is a good behavior to start out doing to turn into extra productive. However over-planning can result in some unhealthy habits as effectively.

Why this behavior is unhealthy:

Planning each second of your day with out room for private issues, pressing duties, journey time, and a second for reflection can result in burnout—particularly when you’re mindlessly following a script you’ve got created for your self.

Tips on how to break this unhealthy behavior:

As an alternative, get snug with the thought of flexibility in your day. Goal for not more than 5 to seven must-do duties per day and depart just a few hours open. That approach, you will be ok with prioritizing what it is advisable to do whereas nonetheless having time (and a transparent thoughts) to assist others, or just relaxation and recharge for the following day.

17. Being late.

Higher late than by no means, however by no means late is healthier. Punctuality is a talent that isn’t innate in most individuals, it’s one thing all of us should study as youngsters and apply continually as adults. The important thing to not creating the unhealthy behavior of being late within the first place is to worth your individual time and the time of others.

Why this behavior is unhealthy:

While you’re late, you not directly inform the opposite individual that your time is extra invaluable than theirs. And I get it—generally issues come up and being late is unavoidable. That is the place immediate communication comes into play to rectify the state of affairs. However when you’re at all times working out of time, speeding by means of the door, or becoming a member of a gathering a minute or two delayed, this may very well be a foul behavior within the making.

Tips on how to break this unhealthy behavior:

Time administration greatest practices are prevalent, and nearly anybody you ask can have a tip or trick so that you can strive. One tip specifically that works effectively to extend productiveness is including buffers to your digital calendar. For instance, in case you have a gathering from 2:00 to three:00 and one other from 3:00 to three:30, add a 5 minute buffer between the 2 by both scheduling the primary assembly to finish 5 minutes early or begin the second assembly 5 minutes late. Doing this prematurely when sending your assembly invites is vital—everybody will perceive what time the assembly begins and ends, even when it is an unconventional scheduling apply.

18. Gossipping.

Gossipping is a foul behavior that many people disguise as venting, however there’s a difference between the two. Venting is dialog with a starting and finish—often accomplished in a secure house— that’s sometimes exterior of labor with individuals who might provide assist or recommendation. Gossipping, however, is a poisonous unhealthy behavior with the aim of being distracting and unkind.

Why this behavior is unhealthy:

Gossipping is thought to tank the productiveness of everybody who engages with it. Even when you’re solely listening, you are spending time and power consuming unhelpful info when you could possibly be targeted on work.

Tips on how to break this unhealthy behavior:

In case you’re the deliverer of the gossip, take a second to replicate in your priorities. Are you content together with your profession? Are there areas of your life the place you’d prefer to see change? If sure, then speak to a trusted mentor, pal, or advisor quite than gossip about others. In case you’re surrounded by gossip however need to keep productive, take away your self from the setting by taking a stroll, transferring your lunch break to a distinct time, or assembly new folks through the lulls within the day.

19. Not reflecting on objectives for the week.

Going from week to week with no time in between for reflection and purpose setting is a certain strategy to see a productiveness dip in some unspecified time in the future.

Why this behavior is unhealthy:

With out reflection, it may be troublesome to see the place your progress alternatives are, predict roadblocks, and be proactive in your work. In case you’ve ever heard of individuals feeling as if they’re on a hamster wheel, not reflecting on their objectives every week is a contributing issue.

Tips on how to break this unhealthy behavior:

A easy 15-minute check-in on the finish of the work week might be all it is advisable to develop a wholesome behavior of reflection and purpose setting. Right here are some things to think about throughout this weekly evaluation:

• Did I obtain my objectives for the week?
• What made me completely happy?
• What went improper?
• Who did I assist/who helped me?
• What am I grateful for this week?
• What are my objectives for subsequent week?

20. Poor Communication

After we talk clearly and well timed, productiveness improves in consequence. However poor communication can turn into a foul behavior for a lot of causes which not solely impacts you and your work however these you work together with, too.

Why this behavior is unhealthy:

Poor communication as a foul behavior is fairly clear: sending last-minute emails or Slack messages, asking unclear questions, or leaving stakeholders out of the loop are all examples of poor communication that when accomplished continuously or along with each other, can turn into a foul behavior.

Tips on how to break this unhealthy behavior:

To interrupt the behavior of poor communication, preserve two phrases in thoughts: be proactive.

In case you’re estimating {that a} mission can be later than anticipated, even by just some days, talk it as early as you notice. Your staff will respect you taking accountability, however they respect the truth that they’ll plan round this inconvenience effectively prematurely.

1. Analysis the unhealthy behavior.

Earlier than you possibly can start breaking a foul behavior, it’s a must to perceive why the behavior exists to start with. Nearly all habits serve a necessity and have a set off. However these two issues could also be troublesome to uncover on the floor degree.

As an example, in case you have a foul behavior of being late, the necessity shouldn’t be that you’ve got extra time in your day. It is probably that it is advisable to prioritize your day higher. With just a little extra planning, you’ll see your time-bound commitments approaching and provides your self sufficient time to fulfill them.

2. Set a practical purpose.

When you perceive the necessity your unhealthy behavior serves, you possibly can set a practical purpose round breaking the behavior. Breaking unhealthy habits doesn’t occur in a single day, and it might not even occur within the first week of the strictest behavior administration practices. The important thing right here is the phrase “real looking.”

A typical purpose for individuals who need to break unhealthy habits is to do it inside three weeks. However as soon as these three weeks are up, you will want a sustained sense of motivation to maintain up the nice behavior. So set a purpose round the way you’d prefer to really feel when you drop the unhealthy behavior. Sustaining this sense will assist you to keep the course and kick the unhealthy behavior for good.

3. Change your routine.

Routine is likely one of the greatest influences of a foul behavior. This alone could make or break your probabilities of success in kicking a foul behavior.

If you recognize your thoughts goes on autopilot round 3pm at work, you will need to interrupt that routine earlier than it begins. You are able to do this by setting an alarm, scheduling a espresso chat with a coworker, or taking a stroll to redirect your thoughts away from the unhealthy behavior.

Though altering your routine alone will not cease the behavior in its tracks, it’s going to make it tougher so that you can preserve the behavior which provides you the house to exchange these unfavorable actions with constructive ones.

4. Restrict alternatives to try unhealthy habits.

The environments we spend probably the most time in can affect each good and unhealthy habits. To mitigate advert habits, it is essential to restrict the alternatives the place we might interact in them. This will likely imply altering your environment extra typically or limiting contact with individuals who encourage unhealthy habits.

And this tip goes for each distant staff and in-office people. Dangerous habits can develop in each environments, so it is your duty to be trustworthy with your self about when and the place unhealthy habits sometimes happen as a way to enhance your productiveness.

5. Ask for assist.

Nipping unhealthy habits within the bud is difficult sufficient, however going by means of it alone could make it rather more troublesome. Teaming up with a assist community or an accountability associate might help you ease into the change with out judgment or grand expectations.

Somewhat than relying by yourself willpower, you possibly can lean in your community for assist as you get used to the adjustments you are making in your worklife to be extra productive. And whereas all of us attempt to be on our A-game, everybody has a foul behavior or two to interrupt, so you’ll want to return the favor to them when the time comes.

6. Implement a rewards system.

Breaking unhealthy habits does not imply we should not be rewarded for our progress. In truth, utilizing rewards might help you keep on the nice behavior wagon for much longer than when you relied on sheer willpower alone.

Make word of small niceties that you just take pleasure in (and which might be applicable in relation to the behavior you are breaking) to deal with your self whenever you surpass a milestone. Simply make sure that you do not develop new unhealthy habits within the means of breaking an outdated one, like spending exterior of your finances, creating unhealthy wellness habits, or imposing in your family and friends that can assist you rejoice too-frequent milestones.

7. Be affected person.

Final however not least, be affected person with your self. Since unhealthy habits can have an effect on productiveness, it is sensible that productiveness could not enhance instantly and even after you’ve got hit your first milestones towards creating good habits. Improved productiveness comes with time, repetition, and incorporating a number of good habits constantly at scale.

With regards to ending advert habits and starting good ones, benefit from the journey. You may probably study loads about your self, your work ethic, and the setting round you with the intention to forestall unhealthy habits earlier than they kind sooner or later.

This publish was initially revealed in March 2016 and has been up to date for comprehensiveness.