When things get like this, you may sometimes wonder when you will ever be able to take a break. It may seem counterintuitive, but taking time for yourself when you are very busy is essential for maintaining maximum productivity.



This is particularly true in knowledge work, where creativity, concentration, ingenuity, and problem solving are important parts of the job.

Some studies suggest that performance can decrease by as much as 25% when people work an excess of 60 hours per week for prolonged periods of time. This performance degradation can often negate almost all the benefits of the extra time spent at the office.

The cause of the decreased productivity is often physical and mental fatigue, which leads to slower work, more mistakes, and wasted time. Another common problem is "presenteeism," where you are physically present at work but distracted and unfocused.

Here are some tips that will help you make some time for yourself, no matter how busy you get.

Schedule time for yourself - If you have trouble finding time to relax, put it in your schedule. Give yourself one hour on certain days to do an activity you truly enjoy. Work on a hobby, do some exercise, go for a walk, or read a book. It doesn't matter what you do, as long as you enjoy it. These breaks will help you renew your energy and concentration.

Adding non-work activities to your schedule will give you extra motivation and focus for the times when you are working.

Exercise - Daily exercise is good for you. Not only does it keep you looking and feeling your best, it helps boost energy and concentration. This makes you much more productive at work.

According to an MSNBC report, 60% of workers that participated in a recent British study indicated that taking an "exercise break" during the day boosted their time management, mental performance, and ability to meet deadlines. Researchers found that exercise provided a performance boost of up to 15%. It also improved worker's overall mood at the end of the day.

The type of exercise, the duration, and the intensity didn't seem to matter. The effect was observed over a wide range of activities including yoga, strength training, aerobics, and playing pick-up basketball during lunch.

I've found that taking a couple of small 15-30 minute breaks during the day is a great way to renew your focus, concentration, and energy. This is specially true for creative knowledge workers who have to concentrate intensely for long periods of time over the course of a typical workday.

Exercise is a great activity for break time because it not only gives you an immediate energy boost, but it also helps you release stress and deal with job pressures. Some activities to consider during your breaks include light stretching or talking a stroll outside. If you'd rather not sweat too much while at work, you can save more intense physical activity for lunchtime (when you can shower) or after work.

Why not give it a try? Schedule a couple of 15-minute breaks during the next week and get active. See for yourself if it helps you become more productive.

Eat right - It takes just as much effort to grab a soda out of the fridge as it does a bottle of water or a healthy snack. Make good food choices and you'll notice that you have more energy and stamina to get through a grueling workday. Doing this may require a little bit of extra planning, but it is definitely worth it. Stock up on healthy snacks like fruits or a salad that you can have during your breaks.

You Can't Do Everything - Are you having trouble finding time for everything? If you want to be an effective time manager, you must realize that you simply cannot do it all; you have to choose certain things over others. Time management and prioritization can help you spend more of your time on the things that really matter to you.

Spend time with family and friends - Your relationships are very important. It is easy to forget that when you are very busy. Even if you don't have time to go out and do something with a friend, you can still take the time to call them to see how they are. Having a wonderful conversation with a friend can be a truly reenergizing experience.

You're not perfect - Perfectionism can keep you much busier than you need to be. Learn to differentiate between tasks that deserve excellence and tasks that just need to get done. Do you really need to triple check that email that you are sending to your colleague?

Start making some regular time for yourself as part of your weekly routine. Remember that in order to be productive, you need to be fresh and energized. Taking good care of yourself is not only healthy, but it boosts your productivity as well.