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The 8-8-8 rule, the technique that helps you be more productive and improve your self-esteem

Experts advise that getting the right balance of sleep, leisure and work is key to improving self-esteem as well as becoming more productive all around.


Personal well-being is one of the key factors both for performing in the workplace and for gaining a better quality of life. In this sense, and to avoid problems such as lack of sleep, stress, tiredness or other conflicts that reduce self-esteem, there is a rule that helps you to be more productive and improve your mood.

This is the 8-8-8 rule, which consists of 8 hours of work, 8 hours of leisure and 8 hours of sleep. Using this formula, psychology experts agree that there are more chances of repairing the problems mentioned above. Regarding the first eight hours, that we dedicate to our job, special emphasis should be placed on the tasks that require the greatest effort and concentration to be as productive as possible.

See also: Could a high-protein diet help you get a deeper sleep?

In statements collected by the magazine ‘Telva’, psychologist Sara Navarrete explained that the key is to optimize the work period by focusing on tasks that require greater dedication. “With the simple fact of learning to distribute the hours of the day in these three groups we will have already achieved a great step toward that goal”, she explained. Regarding the leisure period, the expert points out that this period begins once the working day is over.

The main thing when it comes to leisure is not so much complying with the eight hours but rather disconnecting 100% by dedicating yourself to different activities, such as playing sports or going for a walk. “Our mind and our body need to rest, not only sleeping, but changing activities,” she told the aforementioned magazine. In this sense, our cognitive health would also benefit.

Lastly, an adequate sleep routine will help to meet the expected goal. Just like what doctors and neurology specialists recommend, sleeping eight hours a day is a routine that will help us perform at our best in our work and also throughout the day. To sleep faster and more efficiently, he recommended putting mobile devices away “at least an hour before bedtime.”

Other actions that he recommended to avoid taking longer to sleep include eating dinner at least an hour before going to bed, as well as “not drinking coffee in the afternoon, taking a bath before going to bed, or reading for 15 or 20 minutes before turning off the light”. A good night’s sleep can help you wake up with a great sense of personal satisfaction and, therefore, more optimistic. It also helps to experience lower rates of high blood pressure, diabetes, obesity, and other chronic diseases.