Working 7 Days a Week (Schedule, Tips, Health Issues in 2022)
Is working 7 days a week possible? While working seven days a week might have a negative impact on your mental health and long-term productivity, there are numerous strategies to manage such a schedule. Understanding the different approaches might help you prevent burnout and increase job satisfaction.
Why is it crucial to keep track of a seven-day workweek?
Adding structure to your workweek might help you feel more in control of your life. Not only that, but it may also present you with several advantages in both your personal and professional lives. Here are a few reasons why managing a seven-day workweek is beneficial:
Better mental health
Reducing stress can help you keep your sanity, offer you more peace of mind, and increase your mental clarity. When it comes to work, establishing a habit and maintaining a timetable might assist reduce stress. This helps you to prepare for the upcoming week's events adequately.
Making a timetable for your seven-day workweek might assist you in prioritizing your responsibilities and keeping your attention throughout the day. Staying concentrated leads to increased productivity and, as a result, a higher work output.
More work-life balance
While working seven days a week may make you feel exhausted, arranging your schedule appropriately might help you achieve a better work-life balance. In essence, a timetable helps you combine your work with your family, leisure interests, and everyday commitments. This might lift your spirits and increase your job happiness.
What does working 7 days a week do to your body?
On the other hand, decades of study backs the 40-hour workweek, demonstrating that working longer may have major negative consequences for one's health, family life, and productivity. Working long hours has been shown in studies to raise your risk of depression, heart attack, and heart disease over time.
Can a job work you 7 days a week?
Your work hours could determine the amount of days that you are legally able to work for a single company, per week. According to most states and federal law, working 7 days a week is not legal. Unless the work is part-time, usually in 4-hour shifts rather than 7-hours shifts.
Is it healthy to work 70-hours per week?
According to research published in the American Journal of Industrial Medicine, regularly exceeding this level (40-hours per week) might harm your health. According to the study, working 61 to 70 hours a week increased the risk of coronary heart disease by 42%, while working 71 to 80 hours increased the risk by 63 percent.
How will I know if I'm overworked?
Here are the symptoms of being overworked:
- Having a strong lack of energy.
- Anxiety before and after work hours.
- Feeling like you can't keep up with your regular life.
- Feeling disconnected from family or friends.
- Stressed at work.
- A short temper.
- Lacking focus on a social life or your daily obligations.
- Avoidant of leisure activities.
If you're feeling overworked, make family time or relaxation time. Focus on working fewer hours and finding a greater work/life balance.
Is working 50-hours per week healthy?
Heart disease, cancer, and diabetes are just a few of the physical and mental ailments that have resulted. According to a Canadian study, women who worked more than 45 hours per week had a 63% higher chance of getting type 2 diabetes than women who worked 35-40 hours per week.
What are extreme jobs and extreme workers?
These terms refer to those who want to work 70-hours per week. Harvard Business Review identified 10 common traits of severe employment. It determined that a responder is an extreme jobholder if at least five of them are present and work 60 hours or more per week.
According to this criteria, 21% of the high earners studied by HBR in the United States have brutal occupations.
Tips when trying to work 7 days a week
While it may appear challenging to keep up with a seven-day workweek without jeopardizing your health, various strategies might help you remain on top of your workload. You'll be more prepared to succeed throughout this workweek if you have the correct approach. To assist you in managing working seven days a week, use the categories and ideas below:
Focus on meals
When you work seven days a week, you don't have much time to prepare and cook food. It might also lead to you making poor food choices. Here are some valuable hints for maintaining a healthy diet when working full-time:
Make your meals ahead of time
Spend time preparing your meals ahead of time to guarantee you have a ready-to-eat dinner. You'll have less time to prepare your next meal with a busy schedule. Cook your meals in advance and put them in the freezer for later use. You may also keep your leftovers in the fridge or freezer for another day of the week when you have a lot of work to do.
Keep yourself hydrated
Whether you guzzle your water or sip it throughout the day, make sure you're getting enough water to stay hydrated. To stay hydrated during the day, have a glass of water accessible. It keeps you hydrated, but it also keeps your brain functioning and performing at its best. Healthy hydration can also help you concentrate better and feel more refreshed and invigorated as the day goes on.
Snack on healthful foods
When hunger hits, junk food may appear to be a quick and straightforward solution, but nutritional snacks may help feed your body while also keeping it fed. Make sure you have healthy alternatives, such as nuts or other protein-rich foods. These might help you feel satisfied for a longer time.
Keep snacks close by
Keep snacks in your workspace to give you an energy boost when you need it. Instead of needing to stop working when you are hungry, a nearby snack allows you to keep working until lunchtime or the conclusion of your shift.
Caffeine use should be limited
Caffeine may help you remain awake for a short time, but only for short. Caffeine overdose can result in a caffeine high followed by a caffeine crash. It can also have adverse side effects, including nervousness and gastrointestinal issues. While you don't have to eliminate caffeine from your diet completely, make sure you aren't overdoing it. Caffeine consumption should get limited to avoid undue burnout.
Focus on sleep
Changing your sleeping patterns can boost productivity and simplify managing a whole week of work. Here are some sleep-related suggestions for working seven days a week:
Avoid working from your bed
While working from your bed may be a convenient choice, it's essential to keep your work and sleeping environments distinct. Working from your bed might lead to you falling asleep during your shift, reducing your productivity.
Establish a distinct workspace, such as an office, where you can execute your job obligations each day if you work from home. This can also help your brain distinguish between these regions and their proper functions.
Before going to bed, stay away from caffeinated beverages
Caffeine can keep you awake, but it can also make it difficult to sleep when you need to. Caffeine should get avoided as much as possible before going to bed. Avoid consuming coffee or tea at night to get a good night's sleep.
Get adequate rest
According to experts, adults should strive for an average of eight hours of sleep every night. You'll be more focused, energized, and productive throughout the day if you do so. All of these factors contribute to improved overall work performance.
To assist in the training of your body, establish a sleep regimen
Every day, try to get up and go to bed at the same hour. You may even do this exercise on weekends to help it become a habit. If you must nap, limit yourself to no more than 20 minutes to avoid disrupting your sleep routine.
Aside from making personal changes, you may also change your workday to better balance a hectic workweek. To help you handle a seven-day workweek, follow these work-related tips:
Take frequent brief breaks
When you're feeling unmotivated, it's very beneficial to take a break. Make an effort to get up from your desk or office and take a brief hiatus during the day. Consider taking a stroll or getting together with friends for a short lunch. When you return to work, this can help you be more productive. It can also make you feel energized and give you a fresh perspective. When you get back to work, you're more likely to come up with new ideas and viewpoints that you hadn't considered before.
Make a list of your priorities
Make your most critical projects a priority and dedicate most of your time to them. Consider planning out your workday the night before so you know what has to get accomplished first. In essence, this assists you in better preparing for the next day. It enables you to begin your workday in a positive frame of mind.
Adjust your work schedule to coincide with your peak hours
Spend the majority of your workday, if feasible, on your most productive hours. Start your shift early in the morning if you're an early riser, and focus on your most vital responsibilities throughout this time. Work late into the evening and night if you're a night owl. Aligning your work schedule to peak hours can boost your productivity, output, and overall job quality.
Determine your objectives
Set quantifiable and attainable objectives for yourself as you work your way through your seven-day workweek. Having a goal to work toward can help you stay focused while increasing your productivity. You can establish long-term or short-term goals, such as completing a particular project by a specific day next week. Reward yourself for achieving a goal if it helps. For example, if you finish a task ahead of schedule, treat yourself to a bit of a break.
Stick to a routine
To assist you in managing your duties, make a timetable and stick to it. Make a list of the tasks you need to complete in your personal and professional lives. Then, for each activity, set aside time. For example, you may schedule your most critical work projects, meals, exercises, lunches, and grocery shopping for a specified period.
Writing out your timetable might help you stay focused during your target hours. Here's an example of a timeline you may adapt to your requirements and responsibilities:
- 6:15 a.m.: Get ready for the day.
- 6:30 a.m. to 7:15 a.m.: Workout.
- 7:15 a.m. – 7:45 a.m.: Get dressed.
- Commute time.
- 8 a.m. to 11 a.m.: Work
- 11 a.m. to 12 p.m.: Lunch
- 12 p.m. to 6 p.m.: Work
- 6pm. to 7 p.m.: Run errands.
- 7:30 p.m. to 8:00 p.m.: Dinner should be prepared and consumed.
- 8 p.m. to 9 p.m.: Read or watch television
- 9 p.m. to 9:30 p.m.: Make plans for the next day.
- 9:30 p.m. to 10 p.m.: Prepare for bedtime.
- 10:00 a.m. to midnight: Sleep.
Time to unwind
While working seven days a week consumes a significant amount of your time, there are still ways to achieve a better work-life balance. Here are some pointers to help you handle a seven-day workweek while still having time for fun:
Exercise on a regular basis
Maintain an exercise schedule during the workweek, especially if you're currently doing so. To keep in shape and decrease work-related stress, fill your leisure time with your chosen kind of exercise. Regular exercise, whether it's a bike ride, a hike, a dancing class, or a lengthy stroll, may greatly influence both your mental and physical health. It can also make you feel more invigorated and eager to tackle your professional obligations.
Make time for rest
Make time to relax during your workday. After a hard day, relaxing can help reduce stress and enhance your mental health. Taking a warm bath or resting with an excellent book or music are two decompressive methods. Spend at least 30 minutes doing something you like every day, every week, or as time permits, even if you don't have much time to spare when working seven days a week. Scheduling downtime might help you retain your sanity throughout a demanding week by making you feel like you still have some control over your life.
Make time for pleasure
While it's essential to perform your professional responsibilities, it's equally critical to enjoying life. Even if you work a seven-day week, there are still ways to strike a work-life balance. Make time in your calendar for a pleasant activity or a get-together with pals. For example, you might go to a museum, an amusement park, or have supper with your family and friends. Changing up your routine at least once or twice a week will boost your mood, mental health, work performance, and overall job satisfaction.
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