Increasing work productivity is probably something that all of us are interested in. When working in an office environment or as a freelancer , we all have to discipline ourselves, avoid wasting time to improve work productivity.

Statistics show that an average employee wastes 2.1 hours of work per day. So every 11 minutes of work, we are distracted by email, Facebook, “gossip”… And then it takes us up to 25 minutes to re-focus on work.

In today’s world full of distractions, it’s hard to stay focused to increase productivity and take better control of your work. But that is not an impossible task. Here are 5 new ways that have been proven effective in improving and increasing productivity:

1. Working in 90-minute time cycles

New research shows that working in 90-minute cycles increases productivity. As you plan your workday from the night before, break it down into 90-minute chunks of time focusing on completing a project/task. Turn off email, Facebook, Twitter… Set an alarm clock for 90 minutes and work uninterrupted until the alarm goes off. After every 90 minutes, take a short walk, exercise and drink water.

2. Make a to-do list

Make a list of all the things you need to do during the day, both for work and in your personal life. Then, plan to do the hardest or most important tasks at a time when you’re both physically and mentally energized. For example, if you are a morning person, do them in the morning.

3. Get enough sleep

With the pace of life getting busier and busier, people will have less time for sleep. But remember, if you don’t get enough sleep, your productivity will be significantly affected. You can do the following experiment: for 2 weeks, get 8 hours of sleep a day. Then evaluate: how do you feel physically and mentally? What have you achieved at work? You will definitely see the difference. So, no matter how busy you are, set aside 7-8 hours a day to sleep.

4. Plan a break time

The digital age makes people always “online” with phones, computers, TVs… Thus you will be interrupted continuously and do not have time to recharge yourself. Instead, try to go “offline” on weekends, spend time with family, exercise, read books and rest. Many people have done this and say that when they resume work on Monday, they feel relaxed, refreshed and ready for the task.

5. Move your body

Take some time every day to be physically active. You can go to the gym, go for a walk after lunch, walk or cycle to work, or simply do some stretching before going to bed. Exercise also contributes to significantly improving your work productivity.