How to Work Long Hours


Many people have a regular work schedule, consisting of 40 hours a week. However, situations occasionally arise in which a person may need to put in more hours. These long work hours can take a toll on a person's health. According to a study at the Finnish Institute of Occupational Health and University College London, conducted over many years and culminating in the years 2002 through 2004, people who work more than 10 hours a day are 60 percent more likely to develop heart disease. This is truly alarming, but there are steps a person can take if he has to work extra hours.

  • Get a good night's sleep. Aim for around eight hours. Put aside all thoughts of work and other stresses if possible. One way to accomplish this is to try reading a book before going to bed, thus taking the mind off worries.

  • Eat a good breakfast. You will need the energy to get through a stressful and long day, so you must not skip this meal. Good breakfast ideas include hard-boiled eggs, whole grain breads or yogurt. Allot an extra 20 minutes to eat.

  • Make a list. A list forces you to write down the items that need attention for the work day ahead. Place the most important tasks at the top. This list will keep you on track and focused at work. For example, if you need to call customers right away, that should be at the top of the list.

  • Take breaks every few hours. With long work hours, you need to get away from the work area every now and then. You can take a short walk for 10 to 15 minutes and get some fresh air.

  • Eat lunch. Again, food is important because it provides much-needed energy. The lunch can be anything from a soup and salad to a grilled chicken sandwich on whole grain-bread. Try not to eat junk food like chips and chocolate.

  • Look at a picture of a loved one. If you work at a desk, place pictures on it. If not, carry a picture of someone close and pull it out every now and then. A picture can be motivating and may remind you why you're working so hard.

  • Set a personal work goal. This can be something simple, such as obtaining a certain number of sales for the month. This can keep you focused and motivated. Once the goal has been reached, reward yourself.

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