How To Workout When You’re Tired. And why it’s the best thing for you

1. Set the Temperature to 72F / 22C

Do you remember how HOT classrooms were in summer?

Okay, I’m Australian, so I had it worse than most. But really, I’m sure most people can remember the classroom temperature being really uncomfortable most of the year around.

This not only distracting, it’s also proven to dramatically decrease your grades!

In other words, you’ll  struggle to learn when it’s so hot! You’ll get fatigued, tired, and want to stop studying.

If you’re falling asleep while studying you really need to check the temperature in your study space.

Here’s proof:

A study from Westview High School regulated classroom temperatures and tested students following their lessons to determine the impact of temperature on tests scores.

The results were remarkable!

Students do better at 72 Fahrenheit:

  • 61 Fahrenheit / 16 Celsius: Average student score was 76%
  • 72 Fahrenheit / 22 Celsius: Average student score was 90%
  • 81 Fahrenheit / 27 Celsius: Average student score was 72%

The key takeaway here is this: you need to make sure your room temperature is comfortably around 72F / 22C if you want to make your studying more efficient. If you do this, you’ll find you’re less likely to get tired when studying.

Summing Up

If you liked these suggestions, you might also like our related posts:

To sum up, here’s my top 13 tips for how to stay awake when studying:

  1. Set the Temperature to 72F / 22C
  2. Ditch your seat!
  3. Seek Natural Lighting
  4. Skype a Study Buddy
  5. Do a HasFIT Routine on YouTube
  6. Hydrate
  7. Don’t Over Study
  8. Chew Gum
  9. Study using your Learning Style
  10. Study the Easiest thing when you’re Most Tired
  11. Just do it in the Morning
  12. Use the Premack Principle
  13. Use a Website Blocker

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6. Breathe deeply

In traditional Buddhist practice, it is said that you need to breathe deep into your stomach instead of the top half of your lungs. Doing this has a calming effect but it can also serve to wake your mind up as it gets you focussed on something internal. Every time you feel yourself slipping away into the deep abyss of sleepiness try and bring your mind back to your deep breathing.

2. Take a quick and short break

What better thing can you do when you’re tired? Just take a short and quick break. There is no point to press on and continue working when your brain is stuck.

Whenever I’m feeling tired and exhausted when writing articles, I will just stop, take a quick break for a few minutes, and then come back to my writing again.

In 2011, a study was carried out by professor Alejandro Lleras from the University of Illinois to determine the effect of prolonged work or study without breaks.

Professor Alejandro divided his 84 subjects into 4 groups:

  • The control group was asked to work non-stop for the 50-minute duration
  • The switch group and the non-switch group memorized four numbers before the work period began, and both groups were told to inform the research team if any of these digits appeared on their computer screen during the 50-minute duration.
  • The numbers appeared twice on the computer screens of those in the switch group, but they never appeared on the screens of those in the non-switch group.
  • The digit-ignored group was also shown the same set of numbers, but told to simply disregard them if they appeared on their screens.

Researchers discovered that for the control, non-switch, and digit-ignored groups, their performance progressively declined until the 50-minute mark.

However, the switch group remained sharp and on-task for the entire duration.

And professor Alejandro concluded that the switch group that performs better because they were allowed 2 brief diversions when they perform the task.

In other words, you need to take breaks to distract yourself from over-focusing on your task at hand.

This is why technique such as the Pomodoro and the

This is why technique such as the Pomodoro and the 50-10-50 methods work.

It is easy to understand. You work for 50 minutes, and then you take a 10 minutes break.

You want to keep your mind fresh and avoid being overwhelmed by putting too much attention until you feel exhausted and can’t focus.

Hence, whenever you’re feeling tired and exhausted, stop your work and take a short break. You can come back to your work later once you feel more refreshed.

13. Foam Rolling

This is also known as self-myofascial release (SMR), which is used by Physical Therapists for muscle recovery and to prevent muscles from becoming overactive. This can help improve your movement and is stress-free. Be sure to focus on your hips.

Zumba or Dancing

Dancing can help improve your energy, boost your mood, and lower stress in ways similar to aerobic exercise. Plus, it can feel much more attainable than going on a run or hitting the treadmill when you’re groggy. “If you like Zumba or dance, go to YouTube and search for a quick dance workout or hit your favorite class,” says Sherman. “If that doesn’t appeal to you, put on your favorite music and dance your heart out.”

Even if you’re feeling fatigued, there are plenty of workouts for when you are tired.

You might be surprised to find that getting active can actually help you feel better so download Aaptiv today and start moving!

#3 Avoid distractions

You know what they are. Time and energy drainers. Those 10+ social media accounts. Notifications from everyone doing everything, all the time. It’s impossible to focus with such a stream of disruptions. And how are you to stay productive when you get interrupted every couple of minutes?

It is not just that you are distracted and interrupted. It is also that you need some time to recover and get back to the task you were on. But there’s more to this issue. Distractions make you waste precious energy. Being tired, you already don’t have enough energy.

When tired, we struggle with a strong tendency to procrastinate. To be fair, we always struggle with our tendency to procrastinate. However, when tired, this tendency is harder to control. After all, we are limited in resources. Secondly, we still feel the need to engage in something. Why? Our anxiety makes us prefer to be active doing nothing rather than resting.

Distractions are most costly when you are tired.  They don’t allow us to stay productive. Worse even, they don’t even allow us to rest properly. Hence, disband all distractions.

Put your phone away, or turn it off all together. Close or block all apps that might distract you. There are several solutions you can use to stay productive. Hack away at anything you don’t need to get the job done.

Once you’ve cleared your space, you can finally focus. Sure, you could also deactivate email and other work-related notifications. Or you could use an intelligent communication solution that filters what is urgent from what is not.

#10 Engage with your co-workers

Conversations at work are typically perceived as a time waster. Usually, people expect you to do you work and leave the chit chat for latter. This typically happens in most organizations.

To be fair, meetings are an exception to this rule. In meetings, most people expect you to contribute even though you might rather be silent.

Here’s the issue, however. Conversations boost productivity. To be fair, talking to team members is often the right thing to do. You can stay productive and help others stay productive with the right words. Clearly there are many benefits to conversations at work. They boost self esteem while contributing to networking and team cohesion.  However, any sort of human interaction or engagement can boost your productivity.

The main idea here is that workplace socializing helps you stay productive, this study shows. It does not matter whether socializers talk about work or sports. The more they socialize, the higher their productivity.

Having a brief conversation with someone increases brain activity in areas which then offer an indirect boost to productivity. But this effect is even greater when we’re talking to ourselves. In fact, talking to ourselves can help us set and reach goals and motivate ourselves.

It’s not just rehearsing for a presentation, or revisiting a scripted procedure. In the long run, what we tell ourselves helps us develop intrinsic motivation. It adds to how we deliberate on tough calls. Moreover, it helps us stay productive and focused.

The implications are clear. When you’re tired, and still have a lot of work to do, talk to someone. Give it three, maybe five minutes. Say hi, or maybe make coffee for a colleague. Any sort of exchange will inherently boost your productivity. And if there’s no one to talk to, try talking to yourself.

How to stay awake and on task at work when you’re already tired

So now we are in the situation where it is too late to look at the cause – you are already at work and you are already tired. In this situaiton you should try one (or some!) of the following ideas:

Light Weight Lifting

Lifting weights is a good option when it comes to workouts for when you are tired. “If you lift weights, go lighter than you normally lift, to start,” says Sherman. “If your energy seems to climb, go to your normal routine. Mix it up with exercises you may not normally do with less weight.” View our strength training workouts in app today.

7. Stair Climbing

This targets major muscle groups of the lower body, so you’ll be burning plenty of calories, even in a short duration. You don’t really have to think about much; just climb! Use the machine at the gym, an aerobic step, your stairs at home, or hit the football bleachers at your local high school.

Conclusion

It is normal for you to feel tired and find it difficult to focus on your work, especially when you don’t get enough sleep or after taking a heavy lunch.

But you don’t have to let the rest of your day ruins and wasted just because you’re feeling tired. Apply the 7 methods above and do something about it.

You can still be productive even when you’re tired. The key is to handle your state properly. Just like what Tony Robbins wisely said:

“The number one key to success in life is to master your own state. If you can manage and master your states, there’s nothing you can’t do.”

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