Lifestyle self-audit part 1

slide2This is the part where you review aspects of your lifestyle to become aware of what you’re doing, or not doing, that may be causing you stress and reducing your effectiveness in the workplace.

By the way, there are no right or wrong answers. What we’re doing is looking at information so that you can make informed choices. Nobody is perfect at any of this stuff but the more aware you are of what you’re doing, the better placed you’ll be to make those informed choices that may not only improve your productivity but your lifestyle outcomes as well.

Health and fitness


Write down your vital statistics: age; height; weight; waist measurement. Enter ‘body weight’ into your search engine of choice and use one of the online calculators to determine your ideal weight, and then do some research to see what that means for you.

Record the results of your research. Remember, this document is classified: For Your Eyes Only.


Take a look at your profile in the mirror the next time you’re naked. What’s your honest assessment:

  • Trim, Taut and Terrific,
  • Fat, Flabby and Floppy, or
  • Somewhere in between?

Need some help deciding? Would you post that image on Facebook?

So, what’s the verdict on your body weight:

  • Underweight
  • Within acceptable range, or
  • Overweight?

And, what’s the verdict on your body image:

  • Terrific,
  • Could use some work, or
  • Could use a lot of work?

Analysing your data

Do you need to lose some weight? Do you need to get fit?

There are only two real options for addressing weight issues: changing your diet and exercise.

If you’re within the acceptable range for your age, keep doing what you’re doing. But, if you’re in one of the other categories, consider making some changes to your diet and exercise regime. You might want to consult with a physician before embarking on any exercise if you’ve been a couch potato for a while, but most of us can start simply by increasing the amount of walking we do every day.

1 (7)Food and other things you swallow 

Keep a log of what you put into your mouth for a week. Sounds pretty easy, doesn’t it? But be warned, you’ll probably find this more of a challenge than keeping a time log, because of the greater temptation to cheat. You need to resist that and record everything you eat, drink or put into your mouth, including all those things that you know aren’t good for you.

Get yourself a small note book and carry it with you for the week. Write down everything you put into your mouth.

Analysing your data


  • How much of what you eat is fresh food? By fresh food, let’s agree we mean stuff that doesn’t come in a packet, bottle, tin or plastic container.
  • How much of what you eat is processed food? That’s the stuff that does not meet our definition for fresh food.

Now, here’s the kicker that goes with that one. What’s actually in that processed food you’re eating? Ever read the labels? Some of those ingredients with the fancy scientific names are there to stop the food deteriorating. Some are there simply for their taste adding features. Several of those ingredients are commonly known as sugars, which are suspected of contributing to both the obesity and type 2 diabetes epidemics sweeping the parts of the world consuming the western diet. Type ’sugar in food’ into your search engine of choice to read both sides of the sugar argument, and think about how much sugar you’re probably consuming without realising it.

If you’re overweight, you’ll need to make some changes to your diet if you want to lose weight and feel more energetic. The weight loss mantra used to be: eat less, walk more. If you take a look at what they’re saying these days, it’s not so much about eating less but eating consciously or being more aware of what you’re actually putting into your body.

If you need to make changes to your diet, don’t go on a diet. You’ll be better off if you make some informed choices about what you eat, and decide to make a lifestyle change to eating healthier food, and not a short term effort to lose weight.

Brain chemistry

  • How much alcohol are you consuming daily? Weekly?
  • What other substances are you putting into your system that mess with your brain chemistry?
  • Are you still smoking, despite all the health warnings?

If you’re consuming substances like alcohol and drugs that mess with your brain chemistry, there really are only two viable options if you want to increase your productivity: abstinence and moderation.

If you’re taking recreational drugs or dabbling in narcotics, you might want to ask yourself why, and spend some time with your answer or excuse.

There are other ways of coping with stress that don’t mess with your brain chemistry. One way is meditation. Another is running. You don’t have to poison yourself. You have choices.

This is a draft of material that will eventually appear in Everyday Productivity, the next title in my Everyday Business Skills books.  Please feel free to offer feedback in the comments.

Peter Mulraney has forty years experience working in schools, banking, and government. He is the author of the Inspector West crime series, the Living Alone series of self-help books for men, Sharing the Journey: Reflections of a Reluctant Mystic, The New Girlfriend and Everyday Project Management.

Lifestyle impacts on productivity


By lifestyle, I mean how you’re living your life. In this chapter we’re focusing on what you do when you’re not at work. One of the reasons I chose to start with lifestyle is that it’s something you can address without drawing attention to yourself at work. It’s also an easy way to show you that you can do something about your behaviours – once you become aware of them and their potential consequences beyond your front door.

Sleep deprivation

If you’re still wondering what influence your lifestyle choices could possibly have on your productivity, type ‘sleep deprivation’ into your search engine of choice and hit ‘enter’.

Here’s a list of some of the effects of sleep deprivation* you’ll find that relate directly to work performance.

  • Reduced alertness
  • Shortened attention span
  • Slower than normal reaction time
  • Poor judgement
  • Reduced awareness of the environment and situation
  • Reduced decision-making skills
  • Poor memory
  • Reduced concentration
  • Increased likelihood of mentally ‘stalling’ or fixating on one thought
  • Increased likelihood of moodiness and bad temper
  • Reduced work efficiency
  • Loss of motivation
  • Errors of omission – making a mistake by forgetting to do something
  • Errors of commission – making a mistake by doing something, but choosing the wrong option
  • Micro-sleep – brief periods of involuntary sleeping that range from a few seconds to a few minutes in duration.

*Source: Better Health Victoria

Living in separate boxes


We tend to divide our work and home lives into separate boxes and ignore the impacts each has on the other. You’re no doubt familiar with stories about workaholics, people who destroy their family lives by spending too much time at work. Those stories actually illustrate the interconnectedness of the different parts of your life, so it’s really not all that surprising, when you think about it, that your home life can impact your work life, and, therefore, your productivity. And, it’s not just your sleeping pattern. It’s all those things, like the following, that can cause you stress.


If things are going well in your relationship with your significant other, chances are you’re feeling good about going to work and the state of your relationship is not distracting you from the task at hand. If, on the other hand, you’re experiencing some relationship issues, you’ll probably be finding it difficult to concentrate on the job. You may even be having some trouble sleeping, and we’ve already seen what that can do. This is one aspect of your life you can do something about if it’s causing you stress and impacting on your productivity. You might only need to talk to your partner. You might need to make some behavioural changes or get help to sort out your issues. You may need to end the relationship. Point is, you can either do something about it or simply hope it will go away. The choice is yours.



Most money problems are self-inflicted. Sure, there will be times when something comes out of left field that you weren’t expecting but, if you’re honest with yourself, you’ll know that your money problems are the result of spending more than you earn. Take a look at your credit cards. They exist to allow you to do just that.

If you’re worrying about how you’re going to pay this month’s bills when you’re supposed to be working, you will not be as productive as you could be. The good news is money problems are fixable, if you’re prepared to exercise some self-control when it comes to spending. But, again, the choice is yours to make.

Health and fitness

Sometimes you can be your own worst enemy, especially when it comes to how you look after your body. You eat fast food. You settle for being a couch potato. You mess with your brain chemistry by drinking too much alcohol or using so called recreational drugs and narcotics, or overusing medical opiates. You reduce your lung capacity by smoking cigarettes or weed, despite all the health warnings on the packet. If you’re a ‘party animal’, you might want to go back and read that list of effects of sleep deprivation, and ask yourself why they do blood tests and impose sleep restrictions on pilots and people operating machinery in underground mines. You might only be operating a computer but you’ll face the same problems.

When you think about it, you don’t need to be a rocket scientist to work out that if you’re overweight, unfit, and mess with your brain chemistry and lung capacity, you probably won’t be at your best when you turn up for work.

But there’s more to wellbeing than physical fitness and healthy eating habits. There’s also how you look after yourself from a mental or spiritual perspective. If you want to operate optimally in the workplace, you need to give yourself some downtime and have some fun. You’re not going to be productive if you’re running on empty most of the time. Fortunately, there are ways of addressing these issues but they all require one thing: self-discipline.

Family responsibilities

The extent of your family responsibilities changes with time. If you have young children they get sick, they have trouble sleeping, and they’re involved in all sorts of things. If you have elderly parents you may end up with carer responsibilities. Point is, if you have family responsibilities there will be times when they impact on your work commitments. If they’re regular and ongoing, it’s probably a good idea to discuss them with your employer and plan around them. There is no point in trying to hide them. That’s a stress you don’t need. Sometimes you have family emergencies and you either can’t go in or you need to leave work early. You need a plan for how you’re going to handle those emergencies that includes how you’re going to meet any critical deadlines.

If your employer is unsympathetic to supporting you meet your family responsibilities, it may be time to find a new job or to seek help from your wider family or the community. Sometimes people only need to be asked.

The next step is to conduct a self-audit of your lifestyle choices. A self-audit can help you become aware of behaviours that may be impacting on your productivity – if you’re honest with yourself. Your findings will either confirm that you have no issues or that you have a few things to attend to in your own time that may help you increase your productivity.

This is a draft of material that will eventually appear in Everyday Productivity, the next title in my Everyday Business Skills books. Over the next few weeks I’ll be writing a series of Everyday Productivity posts, and providing you with an opportunity to download a free copy of the workbook to complete the exercises designed to help you get the most out of the content. Please feel free to offer feedback in the comments.

Peter Mulraney has forty years experience working in schools, banking, and government. He is the author of the Inspector West crime series, the Living Alone series of self-help books for men, Sharing the Journey: Reflections of a Reluctant Mystic, The New Girlfriend and Everyday Project Management.