How to create a 5-year career development plan (with examples)


Best performance in the workplace is essential for a company’s growth and high levels of productivity, but what you can and cannot do is easy. A Google search for “work performance” will give you 4,180,000,000 results in less than a second. To say that work performance is a buzzword is a completely understated expression.

Everyone and their mothers are interested in finding the latest gadgets and hacks to optimize workplace productivity and productivity. Companies are sandwiched between rocks and difficult places as they try to navigate the unknown waters of working from home while keeping employee productivity levels high. Sadly, if a company prioritizes the essential elements to create a quality corporate culture, Employee trustAnd if you show a high level of empathy before the pandemic, most people will not fall into this situation.

Work performance, a very subjective term, basically comes down to finding ways to maximize employee time, energy, and use of results. Because they can be measured and used as productivity markers. Time is fixed and cannot be changed, but energy levels are fluid in nature and can be depleted over time unless people know how to use them, and the result is The final product of productivity. They can be measured and, frankly, are usually independent of the time and energy it takes to reach the final goal.

Really understand how Improve workplace performance, You need to understand what controls these factors.

The brain controls everything. As a result, no single “hack”, pill, cure, or product to maximize productivity at work is the cure. The brain is not dual. It is complex and requires many factors to function at the highest level. Therefore, if you really want to improve your performance at work, you have to invest a lot in maintaining to maximize your brain and cognitive output.

1. Move your body to activate your brain

It’s an eternal blockbuster, as there is a dramatic increase in research showing how effective exercise is in improving cognitive processing of brain function if the effects of physical movement can be packed into tablets. Will be.

Physical exercise has traditionally been used to improve our body structure, lose weight, and increase cardiovascular endurance, but in studies that show beneficial effects on mental and psychological processing. As the numbers increased, the game changed completely.

Physical exercise is one of the most influential activities you can perform to improve your mental performance, which improves your performance in the workplace. It can alter DNA expression, improve mood, provide mental clarity, and create emotional molecules that can change the way the brain processes information.

Movement significantly increases blood flow to the frontal lobe, a region of the brain involved in cognitive processing, high levels of thinking, and maintenance of mental alertness. It also promotes oxygenation to the body and improves the body’s ability to generate energy and maintain mental concentration for long periods of time. Exercise is one of the most efficient ways to activate your brain, but it can also help you lose weight and can negatively impact your productivity.

Studies show that visceral fat that accumulates around the body can reduce the concentration and concentration of the brain due to the inflammatory markers that fat produces throughout the body. By losing weight and exercising, you can reduce the inflammatory process that is blocking the drainage pipes of the treatment, while at the same time improving circulation and oxygenation to the tissues that need it most. And what do you guess? It doesn’t cost you a penny to take the initiative to get out and move.

Studies show that just 10 minutes of physical activity can bring significant benefits and can significantly improve the brain’s ability to update internal software to enhance memory and processing power.

2. Take a break to get the workload ahead of time

People love to talk about The number of hours they spent on work, Forums and LinkedIn posts filled with individuals bragging about how many hours they spent on the project in a week. This may sound great in theory, but we know it’s full of errors and lies, as it’s incompatible with what neuroscience teaches about brain function.

Studies show that the maximum processing time is about 90 minutes before a decline in the quality of cognitive processing can be seen. If you go this long way without a break, simple processing errors and mistakes will start to increase significantly. This means that you will not be able to go back in time to fix the error.

It also means that the brain can no longer perform at the level it originally started, making it more difficult to complete the task and taking longer to complete the project. We’ve seen this run in endless scenarios, but when taken from emergency care or surgery, they have important implications.

Studies show that doctors who perform medical procedures and make diagnoses between 17 and 19 hours have the same mental abilities as individuals who are drunk with .05BAC. Does it make you think twice about booking your next surgery?

Taking a break from work doesn’t mean you have to sit and scroll on social media sites or troll Reddit. You need to get away from work, replenish your energy storage, and do something that stimulates your brain.Take a walk, laugh with colleagues, close your eyes Meditate For a few minutes, you can significantly improve your work performance and recovery time without losing productivity.

3. Sleep as your life depends on it (because it does)

Sleep is a superpower. All living things in the animal kingdom are sleeping to some extent. This provides fairly compelling evidence of the importance of sleep and its role in our general health.

Sleep is not just a break. Multiple chemical and physiological processes occur during sleep to help regenerate tissues and bring the body back to high levels. We now know that while we sleep, the fluid in the brain (cerebrospinal fluid) increases in both flow and velocity, helping the brain remove toxins that accumulate throughout the day. .. This internal housekeeping is an important component of brain health and is theorized to be a characteristic sign of an aging brain.

Sleep is also a factor that affects our mental health. It allows our brains to process information all day long and raise theoretical future situations through dreamy and clear cognitive states.

Memories are also filtered, integrated, and stored at various sleep stages. This can have a significant impact on work performance and long-term productivity. If your boss needs to constantly remind you of previous conversations in the meeting room, do you think your boss will trust you in the main tasks and projects to get your next promotion?

Your memory can serve as your best friend at work. Therefore, prioritizing sleep and making it a lifestyle staple is an important factor in your career path and can significantly improve your performance at work. In addition, sleep dysfunction can be one of the earliest signs of aging, especially in the early stages of neurodegenerative diseases such as Parkinson’s disease, MS, Alzheimer’s disease, and dementia.

4. Immediately track the path to success with intermittent fasting (IF)

Food will always be the fuel that powers our internal combustion engine, so why do so many people make such poor food choices?

For many, it’s usually easier to blame food than to blame our decisions and actions about choosing food. Inadequate food choices can reduce brain function, promote excessive amounts of inflammation and high levels of blood sugar, and destroy the walls of immune and self-healing mechanisms.

It’s no exaggeration to say that in general, if your food comes from the ground, you’re probably safe to eat, without drawing a line in the sand about which diet or diet guidelines to follow. .. With this in mind, there are more important warnings to consider. Intermittent fasting (IF)..

Fasting has been around for thousands of years and has played a central role in religious ceremonies for thousands of years, but has recently gained public attention due to its amazing ability to extend lifespan and protect our DNA. I am.

Fasting from foods, especially those that raise blood sugar levels, can have a significant impact on the body’s ability to repair and maintain internal housekeeping. This is a constant battle that never ends. Fasting from food allows the body to send the coveted resources to the gut, brain, and other remodeling projects of the body, facilitating a sort of “garbage removal” scenario to improve cell efficiency and output. increase.

Fasting can reduce old cells that lower inflammation levels, lower blood sugar levels, increase insulin sensitivity, and slow down the rest of the chain of commands. These senescent cells are old cells that consume a lot of energy for the body to destroy, so they maintain and slow down other cellular processes. It keeps the rest of the course all day long, like a slow group of golf.

Fasting can also store additional energy in our brain through the production of ketones, which are produced from the breakdown of fat in the body. This process serves multiple purposes: to get rid of unwanted weight and to fuel the brain with high octane fuels. And what’s the best part about fasting? It doesn’t cost you anything. zero. Nada. Zip. It reduces your grocery bill, helps you lose weight, raise your energy level, sleep better, have more libido, and help your brain work better.

Put everything together

It’s always up to you to decide how to implement these tools. No one else can make these choices for you. So, if you want to take the game to the next step to achieve its promotion, finish a project, or improve your internal status, choose and own one of these habits. Next 30 days.

The goal of this is to be a lifestyle, not a diet or short-term focus. You can also take our cake and eat it. It just requires hard work and dedication on your part.

These habits may seem daunting, but brushing your teeth, taking a shower, and dressing for the day can be daunting to you as you grow up. Remember that it was a job like that. As you do them more often, your habits will be easier and your brain will be able to get the job done with less energy and spiritual real estate.

By turning these tasks into everyday habits, you can maximize your personal and professional life neurologically and cognitively. Make difficult choices now to lead an easy life later.

Other tips for excellence in the workplace

Featured Photo Credits: Austin Distel via

How to create a 5-year career development plan (with examples)

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