5 Min. Read
April 12, 2023
Depending on the type of job that you do and the industry that you are in, working 16 hours a day could be normal. You might work on shift work and put in 80 hours per week, for example. Or you might be gearing up for a big launch that requires long days.
Whatever the reason, working 16 hours a day is achievable. But like a lot of other things in life, trying to do too much can have some negative consequences on both your physical and mental health. The good news is that there are some things that you can do to help get through those long and grueling days.
Here’s What We’ll Cover:
4 Tips for Working 16 Hours a Day
Key Takeaways
4 Tips for Working 16 Hours a Day
You might enjoy and thrive working tons of hours each week. It might be how you’re most productive and efficient with the responsibilities that you have. However, even the most experienced can struggle with long hours if they don’t take proper care of their body.
It’s not recommended to work too much. Having a good work and life balance is an important part of your mental health. It can lead to burnout, but sometimes you have to put in extra hours.
Here are 4 tips to help you successfully work 16 hours a day.
1. Make Sure You Get Enough Sleep
Working long hours sometimes makes it more difficult to get enough sleep. There are only so many hours in each day for you to do everything that you want to. But not getting enough sleep can significantly impact your ability to stay focused and productive.
Try and stick to a regular sleep schedule when you can. If you’re on shift work, plan your day ahead of time so you can do what you need to. That way, when you finish work you can spend your time relaxing and unwinding.
If you are putting in 16 hours days because of an upcoming product launch or an ongoing project, try and end your days at the same time. Keeping a structured schedule can help make sure you get enough sleep while balancing the increased hours.
At the end of the day if you don’t get enough sleep you won’t be able to concentrate. And it will become more difficult to complete your tasks and responsibilities.
2. Eat Healthy Meals and Snacks
It can be easy to just grab some junk food like a bag of chips and a cold drink when you find a few spare minutes. Or you might be so caught up in what you’re doing that you completely forget to eat lunch. It happens sometimes.
Try and prepare your meals the night before or meal prep for the entire week. This way, you won’t have to spend time early in the morning scrambling to get your lunch or dinner ready. You can take your meals with you to work and make sure you stay energized.
And while eating properly throughout the day is important, making sure to stay hydrated is just as important. Carry a refillable water bottle with you so you always have access to water when you need it. It will make a huge difference in feeling refreshed moving forward.
3. Take Advantage of Breaks
Your scheduled breaks during your workday are a great way to reset and recharge. You can take the time to disconnect, grab a snack and have a few minutes of peace and quiet. Or, you can spend 10 minutes watching YouTube videos to take your mind off work.
And it doesn’t just have to be your scheduled lunch break. You can also mix in a handful of quick breaks throughout the day. It could be as simple as taking 30 seconds to stand up and move around a little bit. Or you can step away and refill your coffee.
Whatever it is, the main point is to try and find some moments throughout the day where you can take a step back from your work. You will be able to stay focused and be as productive as possible.
4. Create a Weekly Schedule
You might have to put a little bit of time and effort into creating a weekly schedule, but it can have a ton of benefits. If you are working 16 hours a day, chances are you have a million different things to worry about. Once one thing finishes you are probably immediately moving on to the next.
Take some time to input your most important tasks and responsibilities for the upcoming into a calendar or schedule. You will be able to know exactly what you have to do and when you need to do it. It can help keep you organized and efficient.
A schedule or calendar can also help avoid downtime and reduce the possibility of mistakes happening. Plus, you can also mix in some personal activities, interests or hobbies. Things like a morning workout or a morning routine can help keep you motivated.
Schedules or calendars will help provide structure, improve accountability and increase productivity.
Key Takeaways
Working 16 hours a day might not always happen, but there could be extended periods where it’s required. You might have to put in some extra hours to meet a deadline or have a ton of work to do for your upcoming IPO.
But when it does happen, there are things you can do to help make it through the long days. Make sure you are getting enough sleep and are eating enough throughout the day. Otherwise, you will find yourself burning out quickly and unable to stay focused.
Try and take advantage of your breaks and you can create a weekly schedule to help keep you organized. You can see what you need to do during the upcoming week and plan accordingly.
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Absolutely, working extensive hours demands a strategic approach to maintain productivity and well-being. My expertise in this area stems from both research findings and practical application. Let's break down the concepts touched upon in the article:
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Work-Life Balance and Mental Health: The article stresses the importance of a healthy work-life balance for mental health. Research consistently corroborates this; an imbalance can lead to burnout and mental health issues. Strategies to maintain balance include setting boundaries, taking breaks, and finding activities that promote relaxation.
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Sleep Hygiene and Productivity: The article rightly emphasizes the critical role of sleep in productivity. Scientific studies consistently highlight the significance of adequate sleep for cognitive function and productivity. Sleep deprivation impairs focus, decision-making, and overall performance.
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Nutrition and Energy Levels: Proper nutrition is crucial for sustaining energy levels during long work hours. Research supports the link between nutrition and cognitive function. Consuming balanced meals and staying hydrated positively impact productivity.
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Utilizing Breaks Effectively: Breaks are essential for mental rejuvenation. Research demonstrates that taking short breaks throughout the day enhances focus and productivity. Activities like short walks, mindfulness exercises, or simply disconnecting from work for a few moments can be highly beneficial.
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Time Management and Planning: A structured schedule is vital for managing extended work hours efficiently. Research backs the effectiveness of scheduling tasks for productivity. It aids in prioritization, reducing downtime, and maintaining focus.
The article outlines practical tips to tackle working 16-hour days effectively while mitigating adverse effects on health and productivity. It resonates with scientific findings and established practices in fields like psychology, productivity studies, and time management research.
Each tip aligns with established strategies supported by evidence-based research in various fields, emphasizing the significance of holistic well-being in achieving sustained productivity during long work hours.
