If this challenge works as it should, your doctor may put you on a regular prescription of Imprimis Group blog posts. Our posts have always been good for your mind, but now we’re taking that concept one step further. We want to prove to you that combining the proven effects of sunlight, eating right, and just a fractional increase in exercise can have a powerful effect on your productivity.

Just say “YES” to these three simple challenges—we’re only asking you to make minor, incremental changes—and in a week, you may see a whole new, more productive you. Then share your experience with us on Facebook!

Challenge #1: Get 15 Minutes More Sunlight Each Day

Many people we know tell us they suffer from the “winter blues,” otherwise known as seasonal affective disorder during the colder months. They often assume lack of sunlight has something to do with it, and this is definitely a major component, according to some recent studies:

• The Swiss Federal Institute of Technology discovered that employees working in natural light achieved higher levels of energy than those working under artificial light—and most of us work under fluorescent bulbs!
  • This study also confirmed that controlled daylight can reduce eyestrain, which also aids productivity.
  • Exposure to daylight suppresses melatonin, leading to more restful sleep in the evening, and perpetuating a healthier circadian rhythm, which improves energy and reduces stress.
• A study detailed in the New York Times showed 40 percent higher sales at checkout counters located underneath skylights than underneath artificial light.
• According to research by S. News & World Report, getting more natural sunlight results in better sleep, a happier outlook, and protection for autoimmune diseases.

You don’t have to suffer from seasonal affective disorder to feel the effects from a lack of sunlight. For this challenge, make it a point to get 15 minutes of additional sunlight each day. Just be sure to use sunglasses and sunscreen, as necessary.

Challenge #2: Boost Dopamine Levels with Small Dietary Changes

In our last article, we talked about the powerful effect of the neurotransmitter dopamine, known as the “motivation molecule.” The influence of dopamine on your body actually extends far beyond motivation; it boosts your ambition, daily drive, focus, concentration, attention, memory, mood, sleep, and overall health. It fights any ADD tendencies you may have, better enabling you to plan your day and avoid distractions. It gets your competitive juices flowing, and makes you feel even better about your small incremental achievements. When our body has enough dopamine, according to MedHelp, we are rewarded with feelings of bliss and pleasure, and we feel more focused.

The following foods increase your dopamine levels in five ways: they ensure that more dopamine is made, reduce its breakdown, improve its circulation, create more receptors for the neurotransmitter, and make those receptors work harder.

For this part of the challenge, incorporate more of these 10 dopamine-enhancing foods into your diet for the week:

1. Apples
2. Bananas
3. Beets
4. Chicken
5. Cheese (especially cottage cheese)
6. Eggs
7. Fish
8. Legumes (Beans)
9. Watermelon
10. Wheat Germ

Note: If you have any medical conditions or dietary restrictions, please do not change your diet without first consulting your doctor.

Challenge #3: Get at Least 15 Minutes of Exercise Each Day

According to research from the Brookings Institution, “Most of your cells contain components called mitochondria, often referred to as the cell’s “power plant.” Mitochondria produce the chemical that your body uses as energy, known as ATP. Physical exercise stimulates the development of new mitochondria within your cells, meaning that your body will be able to produce more ATP over time. That gives you more energy to exert yourself physically, but it also means more energy for your brain, boosting your mental output.”

In fact, a study by the institution revealed that upgrading to light or moderate intensity workouts results in considerable improvements in energy and a reduction in fatigue.

Livestrong says “Exercise helps improve all aspects of your life, including work and productivity.” Among the benefits it cites are:

• Alertness and Energy, due to increased blood flow to the brain.
• Optimum Physical Health, by increasing stamina and reducing body weight and susceptibility to disease.
• Improved Mental Health, through reductions in feelings of anxiety and depression, and increases in the neurotransmitter serotonin, which stimulates mood and emotion.
• Illness Prevention, including a reduction in susceptibility to influenza and the common cold, as well as type 2 diabetes, obesity, hypertension, and heart disease, all of which suppress energy and work productivity.

For this part of the challenge, if you have not been exercising regularly, talk to your doctor about starting an exercise regimen. Otherwise, get at least 15 minutes of exercise each day, which may include low intensity exercise like walking, as well as increasingly higher levels of intense exercise like power walking, running, cycling, cardio machines, weight lifting, or swimming.

Often, so many of us attribute declining productivity to losing interest in our work, when in fact, the culprit may be deficiencies in sunlight, the right foods, or exercise. Take our 1-week challenge and see for yourself what small changes in each of these areas can do to dramatically improve your productivity at work, and your overall health and happiness.

After a week, remember to share your experience with our community on Facebook!