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155 Ways to Reward Yourself for Reaching Your Goals

Last Updated on November 26, 2020

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Does this sound familiar?

You start a new habit, only to quit in frustration a few days later.

Unfortunately, this is a common experience for many people who want to lose weight, increase productivity, or stick with a new exercise routine.

Why does this happen?

Well, one reason folks struggle is because it’s really hard to stay consistent when they don’t see immediate results from their behavior change.

Fortunately, there is a simple way to stick with your habits, goals, and tasks:

Reward yourself whenever you reach an important milestone or achieve a specific goal.

Having something to look forward to makes it easier to stick with a habit when you’re feeling a lack of motivation (or when you’re simply too tired to get started).

In this post, I’ll go over 155 ways to reward yourself for completing a goal or task.​

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WARNING: One thing before we get started, any reward you choose shouldn’t derail your goals or habits.
For instance, if you’re focusing on weight loss and you achieve a breakthrough, don’t pick a food reward, because that completely defeats the purpose of your accomplishment. Keep this rule in mind as you go through this list.

(Side note: One way to ​​reward yourself is to start ​each morning on the “right foot” by learning something new. So join over 1 million others and start your day with the latest news from Wall St. to Silicon Valley. This newsletter is a 5-minute read that’s informative, witty and FREE!)

What You Will Learn

Entertainment Rewards

  • Do a fun activity with your kids. (Here are 88 enjoyable activities you can do with your kids.)
  • Enjoy a laugh at a local comedy club. (In fact, watching successful comics is a great way to improve your humor skills.)
  • Go to a carnival, festival, or arts and crafts show.
  • Go to a concert.
  • Go to an art gallery.
  • Indulge your senses with a season pass to the theater or opera.
  • Learn a new skill. Sign up for a class to learn a skill you’ve always wanted to learn.
  • Listen to an awesome podcast. Here are 23 motivational podcasts, 17 meditation podcasts, 27 funny podcasts, and 19 happiness podcasts that you can check out.
  • Listen to music that motivates, energizes, or relaxes you.
  • Marathon your favorite show on Netflix.
  • Plan a night out with your friends.
  • Play a Wii game.
  • Play pool.
  • Play your favorite online game.
  • Attend a drag show. Check out a drag show in your area because why not? Read this first though: How to Attend a Drag Show for the First Time
  • Attend a sporting event.
  • Subscribe to a premium Spotify membership.
  • See a movie in the middle of the day when the theater’s not full.
  • Sing karaoke. Check out karaoke channels on Youtube.
  • Take a cooking/pottery/photography class.
  • Throw a big party.
  • Visit the museum. Start with the “free” museums.
  • Watch (or re-watch) a movie at home.
  • Watch all the cute animal videos on YouTube you want.
  • Watch bloopers and funny videos on You Tube.

Food Rewards

  • Enjoy this green superfood drink in the morning.
  • Buy your favorite pastry or cake.
  • Cook your favorite dish. Use all those expensive ingredients.
  • Treat yourself to a meal kit delivery service for a few weeks instead of cooking.
  • Drink a glass (or two!) of wine.
  • Eat at your favorite restaurant.
  • Give in to your sweet tooth by buying your favorite candy.
  • Enjoy your lunch outdoors.
  • Make a gourmet dessert.
  • Make your own chocolate fondue.
  • Order in.
  • Take a break from work and buy your favorite ice cream or frozen yogurt.
  • Treat yourself to a smoothie or milkshake.
  • Buy some fancy cheese and crackers.

Free Rewards

  • Call (or spend a day with) a friend or family member who makes you smile.
  • Color. ​Check out these fun adult coloring book options.
  • Create a personal sanctuary. Create a private space at home where you can relax.
  • Dance and sing.
  • Designate a lazy day and do absolutely nothing.
  • Do a crossword puzzle or word search.
  • Draw or doodle.
  • Engage in a little gardening.
  • Enjoy a bubble bath or a long shower.
  • Enjoy an at-home spa day.
  • Go screenless for an hour –specifically take a break from social media.
  • Host a game night and play classics such as Pictionary, Twister, and Charades with friends.
  • Knit, crochet, cross stitch, embroider, or sew.
  • Lie in a hammock.
  • Light candles or, better yet, light scented candles.
  • Play poker or another card game with friends.
  • Re-organize your closet.
  • Sit on a porch swing.
  • Take a selfie.
  • Take a short break during the workday.
  • Take photos.
  • Visit the library or bookstore all by yourself.
  • Volunteer at the local shelter.
  • Write a note to a friend or family member you haven’t spoken to in a while. Include a note about how you’re thankful for how they’ve positively impacted your life. (Here’s a simple process for writing a great thank you note.)

Self-Care Rewards

  • Book a session with a personal trainer.
  • Get a manicure or pedicure (or both).
  • Get a new hairstyle or try a fresh hair color.
  • Get a new tattoo or piercing.
  • Get fitted for a new sports bra.
  • Get fitted for workout shoes at a running store.
  • Get some new shades for outdoor exercise.
  • Get yourself a bottle of fancy shower gel or lotion.
  • Head to a salon to get your eyebrows waxed or threaded.
  • Hire someone to clean your house.
  • Invest in some moisture-wicking workout socks to avoid sweaty feet!
  • Invest in a fitness tracker to motivate you even more.
  • Put off today’s to-do list until tomorrow.
  • Meet a friend on a Saturday morning for a cappuccino or brunch.
  • Pamper yourself with a week at a luxury spa.
  • Practice mindful writing.
  • Shave your legs and put clean sheets on your bed.
  • Sign up for a charity walk or running event.
  • Sign up for a healthy subscription box.
  • Sign up for a yoga/Sumba/pole dancing class.
  • Take a day off work for no reason at all.
  • Take a five-minute self-esteem breather.
  • Take a guilt-free nap.
  • Take time to do your hair and makeup.
  • Take your car for an inside-out cleaning.
  • Treat yourself to a massage or facial.
  • Try a new mindfulness exercise (Here are 71 great suggestions to get started.)
  • Try aromatherapy—a safe and natural way to treat various ailments.
  • Watch a YouTube makeup tutorial and experiment.
  • Wear a new scent that pleases you.
  • Wear something that makes you feel confident.
  • Work on your hobby or a craft project that you enjoy. (You can get started with these 55 hobbies for women and 60 hobbies for men.)
  • Write in your journal. (Here are 33 journaling ideas to get you started.)
  • Schedule a professional portrait shoot.
  • Go to sleep early.

Shopping Rewards

  • Begin a “rewards savings.” Reward yourself with money. Every time you reach a goal, add $5, $10, or $20 to your “rewards savings” account.
  • Begin a collection—be it stamps, action figures, sports memorabilia, etc. Enjoy the thrill of seeking, owning, and growing your collection.
  • Brighten up your goal calendar with stickers. Use stickers to highlight achievements and emphasize deadlines.
  • Browse a flea market, antique shop, or thrift store. Maybe you’ll finally find that one piece of furniture you’ve been looking for.
  • Buy a car or home stereo, or a big screen TV. Reserve this splurge for when you achieve big goals.
  • Buy a fancy new water pitcher or bottle—a perfect reward for meeting a fitness goal.
  • Buy a lottery ticket.
  • Buy a new painting for your living room or bedroom. Brighten up your surroundings with a new painting or wall décor.
  • Buy a new app. Whether it be a game app or something related to your goals, buy that premium app you’ve been wanting for a while.
  • Buy a new book and read it. Buy a hardcover copy of a book on your reading list and schedule uninterrupted time to read it. (We have an ever-growing list of over 250 books that we recommend checking out.)
  • Buy a new purse or laptop bag. This is another splurge reward you can give yourself when you achieve a significant milestone.
  • Buy a new workout DVD. Give yourself permission to try a new workout once you reach a previous goal. This also helps keep exercise interesting.
  • Buy a new workout outfit—a perfect reward for meeting a weight goal.
  • Buy a plant for your bedside table or garden. Plants in your workspace promote happiness and productivity.
  • Buy a small personal blender for smoothies and protein shakes.
  • Buy and hang a bird feeder and sit and watch the birds enjoy.
  • Buy one thing off of your Pinterest boards.
  • Buy or make a special piece of jewelry.
  • Buy something that will make your job more enjoyable, like a new picture frame or a desk toy.
  • Buy yourself a fresh bouquet of flowers to display in your home.
  • Buy yourself a nice journal to write reflections, emotions, goals, and dreams in.
  • Buy yourself a pretty scarf or hat and wear it.
    Give someone an unexpected gift.
  • Buy a glossy entertainment magazine and read up on the latest celeb and fashion news.
  • Buy some brand-new makeup.
  • Buy a pair of high-end wireless headphones.
  • Buy colorful shoelaces to perk up your walking shoes.
  • Redecorate your bedroom.
    Shop sales racks for discounted clothes and accessories.

Travel and Outdoor Rewards

  • Adopt a dog, your new walking buddy.
  • Build a fire and enjoy its comforting warmth.
  • Discover a local hot spot or tourist site you’ve never taken the time to visit.
  • Enjoy a leisurely morning walk at the park.
  • Take a nice hike by yourself or with friends.
  • Enjoy the blooms at a botanical garden.
  • Find a peaceful place to sit and do nothing for a while, soaking up the sun or feeling the gentle breeze.
  • Fly a kite.
  • Go bowling with friends.
  • Go camping and enjoy some fresh air.
  • Go canoeing, paddle boarding, kayaking, or surfing.
  • Go for a nice bike ride.
  • Go for a swim.
  • Go geocaching.
  • Go horseback riding.
  • Go star gazing.
  • Go to the mall and window shop (or people watch).
  • Have a picnic for some quality family time.
  • Plan a weekend getaway with your significant other.
  • Plant a tree in your backyard.
  • Play Frisbee.
  • Sit at the beach when it’s empty because everyone else is at work.
  • Spend a Saturday night at a quaint bed-and-breakfast.
  • Spend a week visiting your favorite national park.
  • Take a cruise to Hawaii and learn to snorkel.
  • Take a joyride with friends or family.
  • Take a mini-vacation.
  • Take a riverboat or sailboat ride.
  • Visit a pick-your-own farm or orchard and harvest sunflowers, strawberries, apples, and other homegrown treats.
  • Visit a winery, take a tour, and sample the product.
  • Visit the dog park.
  • Watch the sunrise or sunset.

Final Thoughts on Rewarding Yourself

As you can see, there are plenty of ways to reward yourself. Some are small rewards that are a few minutes long and don’t require any money, while other rewards can be both costly and life-changing (in a positive way). When using this list, make sure that the rewards match the accomplishments.

Is there a reward that you enjoy that isn’t on this list?

If so, comment below and tell me all about it.

And don’t forget to share this post!

Finally, If you’d like to start your morning on the “right foot” then join over 1 million others and start your day with the latest news from Wall St. to Silicon Valley. This newsletter is a 5-minute read that’s informative, witty and FREE!

Spotlight 9, Grammar Check 2

На данной странице находятся лексико-грамматические упражнения с ответами по английскому языку из учебника Spotlight 9 из раздела Grammar Check, Module 2.

Exercise 1. Put the verbs in brackets into the correct infinitive or -ing form.
Упражнение 1. Поставьте глаголы из скобок в правильную инфинитивную форму или форму с окончанием -ing.

1. Sue promised (study) harder.
2. The suspect denied (steal) the old woman’s purse.
3. Her parents don’t let her (stay) out late.
4. After (do) the household chores, I always relax on the sofa.
5. I really look forward to (visit) EuroDisney at Christmas.
6. The new James Bond movie is worth (see).

1. Sue promised to study harder. – Сью пообещала работать упорнее.
2. The suspect denied stealing the old woman’s purse. – Подозреваемый отрицал кражу кошелька у старой женщины.
3. Her parents don’t let her stay out late. – Ее родители не позволяют ей засиживаться допоздна.
4. After doing the household chores, I always relax on the sofa. – После выполнения дела по хозяйству, я всегда отдыхаю на диване.
5. I really look forward to visiting EuroDisney at Christmas. – Я на самом деле с нетерпением жду посещения парка “Евродисней” на Рождество.
6. The new James Bond movie is worth seeing. – Фильм о новом Джеймсе Бонде стоит посмотреть.

Exercise 2. Choose the correct answer.
Упражнение 2. Поставьте глаголы из скобок в правильную инфинитивную форму или форму с окончанием -ing.

1. I suggest ….. London this New Year’s Eve. How does that sound to you?

a. visit
b. visiting
с. to visit

2. It was really kind of David ….. you a lift home.

a. to give
b. give
с. giving

3. The man refused ….. the policeman’s questions.

a. answer
b. answering
с. to answer

4. I can’t decide what ….. to the dinner tonight.

a. wear
b. wearing
с. to wear

5. James offered ….. me up from the airport.

a. to pick
b. pick
с. picking

6. Diana eventually admitted ….. the window.

a. break
b. breaking
с. to break

1. I suggest visiting London this New Year’s Eve. How does that sound to you? – Я предлагаю посетить Лондон в канун этого нового года. Как тебе это?

2. It was really kind of David to give you a lift home. – Со стороны Дэвида было действительно вежливо подбросить тебя до дома.

3. The man refused to answer the policeman’s questions. – Мужчина отказался отвечать на вопросы полицейского.

4. I can’t decide what to wear to the dinner tonight. – Я не могу решить, что надеть на ужин сегодня вечером.

5. James offered to pick me up from the airport. – Джеймс предложил забрать меня из аэропорта.

6. Diana eventually admitted breaking the window. – Диана наконец созналась в том, что разбила окно.

Exercise 3. Helen is a vet. Use the ideas below to talk about her, as in the example.
Упражнение 3. Хэлен ветеринар. Воспользуйтесь нижеприведенными идеями, чтобы рассказать о ней, как показано в примере. Пример:

• spend/hours/treat/sick animals
Helen spends hours treating sick animals.

• spend / hours / treat / sick animals
• manage / combine / work and family life
• hope / build / her own animal hospital
• can’t stand / see / stray animals
• sometimes / find it difficult / handle large animals
• would like / travel / round the world

• spend / hours / treat / sick animals
Helen spends hours treating sick animals. – Хэлен проводит много часов за лечением больных животных.

• manage / combine / work and family life
Helen manages to combine work and family life. – Хэлен удается совмещать работу и семейную жизнь.

• hope / build / her own animal hospital
Helen hopes to build her own animal hospital. – Хэлен надеется построить свою собственную больницу для животных.

• can’t stand / see / stray animals
Helen can’t stand seeing stray animals. – Хэлен не может видеть бездомных животных.

• sometimes / find it difficult / handle large animals
Helen sometimes finds it difficult to handle large animals. – Хэлен иногда трудно обходиться с крупными животными.

• would like / travel / round the world
Helen would like to travel round the world. – Хэлен хотела бы путешествовать вокруг света.

Exercise 4. Put the verbs in brackets into the correct infinitive or -ing form.
Упражнение 4. Используйте правильную инфинитивную форму или форму с окончанием -ing.

Getting your teens to tidy up!

Saturdays can be hectic if you work all week. You want (invite) friends over for dinner, but the house is a mess. You seem (spend) most of the day tidying up after your kids. You just hate (shout) at them all the time but don’t know what (do).
Well, you should (make) some changes! Prepare a list of chores and ask your children (choose) the ones they would prefer (do). Maybe you could even (give) them a small reward such as baking their favourite chocolate cake if they manage (complete) their tasks. Before you know it, everyone will look forward to (help) out at home and you will enjoy (be) at home at the weekends!

Getting your teens to tidy up!

Saturdays can be hectic if you work all week. You want to invite friends over for dinner, but the house is a mess. You seem to spend most of the day tidying up after your kids. You just hate shouting at them all the time but don’t know what to do.
Well, you should make some changes! Prepare a list of chores and ask your children to choose the ones they would prefer to do. Maybe you could even give them a small reward such as baking their favourite chocolate cake if they manage to complete their tasks. Before you know it, everyone will look forward to helping out at home and you will enjoy being at home at the weekends!

Заставить своих подростков убраться (в квартире)!

Субботние дни могут быть лихорадочными, если вы работаете всю неделю. Вы хотите пригласить друзей на ужин, но в доме беспорядок. Кажется, что вы на уборку в доме за вашими детьми вы потратите большую часть дня. А вы очень не любите кричать на них все время, и вы не знаете, что делать.
Итак, вам нужны небольшие изменения! Подготовьте список домашних дел и попросите детей выбрать те, которые они предпочли бы сделать. Может быть, вы дадите им небольшую награду в виде их любимого шоколадного торта, если им удастся справиться со своими заданиями. Не успеете оглянуться, как каждый с нетерпением будет ждать возможности помочь по дому, а вы будете наслаждаться пребыванием дома на выходных!

1) Do you go
2) We’d better
3) My parents don’t let me
4) I can’t stand
5) I’d rather
6) Do you mind
7) I can’t help
8) It’s no use

A) doing the ironing. I find it very boring.
В) trying to make him change his mind. He’s so stubborn.
С) laughing at his jokes.
D) live in a house than in a flat.
E) doing everyday chores?
F) take the dog for a walk now before it gets too late.
G) jogging every day?
H) stay up late.

1) Do you go jogging every day? – Ты каждый день совершаешь пробежки?

2) We’d better take the dog for a walk now before it gets too late. – Нам лучше вывести собаку сейчас, пока не стало слишком поздно.

3) My parents don’t let me stay up late. – Мои родители не разрешают мне засиживаться допоздна.

4) I can’t stand doing the ironing. I find it very boring. – Я терпеть не могу гладить белье. Для меня это скучно.

5) I’d rather live in a house than in a flat. – Я бы лучше жил в доме, а не в квартире.

6) Do you mind doing everyday chores? – Ты против того, чтобы делать домашние дела?

7) I can’t help laughing at his jokes. – Я не могу удержаться от смеха от его шуток.

8) It’s no use trying to make him change his mind. He’s so stubborn. – Бесполезно пытаться заставить его изменить свое мнение. Он упрям.

• share • rent • spend • live • tidy • have

Дайте свои ответы на вопросы.

Living Preferences Questionnaire

Would you prefer 1)…….. in the city or in the countryside?

Would you rather 2)…….. a house or a flat?

Which room of your house do you like 3)…….. time in?

Would you mind 4)…….. your room with your brother/sister?

Do your parents expect you 5)…….. your room yourself?

Do your parents allow you 6)…….. pets in your house?

Living Preferences Questionnaire
Опросник по вашим жизненным предпочтениям

Would you prefer to live in the city or in the countryside? – Вы бы предпочли жить в городе или в сельской местности?
Возможный ответ: I would prefer to live in the city because there are a lot of shops, cinemas and other things to do. – Я бы предпочел жить в городе, потому что здесь есть много магазинов, кинотеатров и других вещей, чтобы заняться.

Would you rather rent a house or a flat? – Вы бы лучше арендовали дом или квартиру?
Возможный ответ: I would rather rent a house than a flat. – Я бы предпочел арендовать дом, а не квартиру.

Which room of your house do you like to spend time in? – В какой комнате вашего дома вам нравится проводить время?
Возможный ответ: I like to spend time in my bedroom, bacause it very cozy. – Я предпочитаю проводить время в своей спальне, потом что она очень уютная.

Would you mind sharing your room with your brother/sister? – Вы против того, чтобы делить вашу комнату с вашим братом/сестрой?
Возможный ответ: I don’t mind sharing my room with my brother/sister, because I love them very much. – Я не против делить свою комнату с братом/сестрой, потому что я их очень сильно люблю.

Do your parents expect you to tidy your room yourself? – Ваши родители ожидают от вас самостоятельной уборки в комнате?
Возможный ответ: My parents expect me to tidy my room, because they know that I prefer doing everything on my own. – Мои родители ожидают от меня самостоятельной уборки в комнате, потому что они знают, что я предпочитаю все делать самостоятельно.

Do your parents allow you to have pets in your house? – Ваши родители разрешают вам иметь животных в доме?
Возможный ответ: My parents allow me to have pets in our house, because they know that I love animals very much. – Мои родители разрешают мне иметь животных дома, потому что они знают, что я их очень сильно люблю.

I was really excited to hear that you are planning to visit Russia over Christmas. Here is what you need (know) before you come here.

Remember (take) heavy clothes and boots with you. You don’t have (bring) your skis. You can rent equipment for skiing here. It’s worth (visit) the Grand Kremlin Palace in Moscow. Don’t forget (take) a tour at the magnificent Hermitage Museum. It’s one of the largest museums in the world. How about (go) ice skating? Ice rinks are not very expensive and I’m sure you’ll have a great time. Try (relax) in a Russian style sauna and then roll around in the snow. Afterwards, your skin will be really smooth.

Well, that’s all for now. Call me when you get here.

I was really excited to hear that you are planning to visit Russia over Christmas. Here is what you need to know before you come here.

Remember to take heavy clothes and boots with you. You don’t have to bring your skis. You can rent equipment for skiing here. It’s worth visiting the Grand Kremlin Palace in Moscow. Don’t forget to take a tour at the magnificent Hermitage Museum. It’s one of the largest museums in the world. How about going ice skating? Ice rinks are not very expensive and I’m sure you’ll have a great time. Try relaxing in a Russian style sauna and then roll around in the snow. Afterwards, your skin will be really smooth.

Well, that’s all for now. Call me when you get here.

Я была по-настоящему рада узнать, что ты планируешь на Рождество посетить Россию. Вот, что тебе надо знать, перед тем как приехать сюда.

Не забудь взять с собой теплую одежду и обувь. Тебе не надо привозить с собой лыжи. Ты можешь взять напрокат все оснащение для катания на лыжах здесь. В Москве стоит посетить Большой Кремлевский дворец. Не забудь взять тур в великолепный Эрмитаж. Это один из самых больших музеев в мире. Как насчет того, чтобы покататься на коньках? Катки не очень дорогие, и я уверена, что ты отлично проведешь время. Попробуй расслабиться в русской бане и потом поваляться в снегу. После этого у тебя кожа будет по-настоящему мягкой.

Ну, на данный момент все. Позвони мне, когда прибудешь сюда.

2) Mr Smith is too tired to work. – Мистер Смит слишком устал, чтобы работать.
3) James is old enough to drive a car. – Джеймс весьма стар, чтобы водить машину.
4) It is windy enough to go windsurfing. – Весьма ветрено для занятия виндсерфингом.
5) The exercise is too difficult to do. – Это упражнение слишком сложное для выполнения.

Exercise 9. Wayne and his family have recently moved to a new town but Wayne does not like it. Use the ideas below to talk about it, as in the example. Use too or enough.
Упражнение 9. Уэйн и ее семья недавно переехали в новый город, но Уэйн он не нравится. Используйте нижеприведенный ключевые слова, чтобы построить предложения на данную тему. Используйте too or enough.

• house – old
• bedroom – not spacious
• neighbours nosy
• neighbourhood – crowded
• garden – narrow
• garage – not big

• Wayne’s new house is too old. – Новый дом Уэйн слишком старый.
• Wayne’s new bedroom is not spacious enough. – Новая спальня Уэйн не достаточно просторна.
• Wayne’s new neighbours are too nosy. – Новые соседи Уэйн слишком шумные.
• Wayne’s new neighbourhood is too crowded. – Новый район Уэйн слишком переполнен людьми.
• Wayne’s new garden is too narrow. – Новый сад Уэйн слишком узок.
• Wayne’s new garage not big enough. – Новый гараж Уэйн не достаточно большой.

4 Common Reasons You Can’t Focus On Your Work (And How To Destroy Each One)

You know those days, right? The ones when you can’t seem to get anything done?

You spend a few minutes tapping away in a Google Doc, followed by an embarrassing amount of time falling down the YouTube black hole. You answer a single email before grabbing your phone for a not-so-brief scroll through Instagram.

Despite a lengthy to-do list, you just can’t focus on anything—and it’s infuriating. You know you need to get stuff done, yet those looming deadlines aren’t enough to convince you to actually buckle down and focus.

What gives? Why can’t you zoom in on the task at hand? And, more importantly, how can you give your attention span a much-needed kick in the pants?

Reason #1: You’re, Like, Really Tired (And Killing Off Brain Cells)

Are you yawning at your desk? Do you feel bleary-eyed, foggy, or like you’re trudging through cement? Are you debating a third (ok, fourth) cup of coffee?

I have news for you: You’re overtired, and it’s really hindering your ability to concentrate.

One study from the University of Pennsylvania School of Medicine shows a direct correlation between sleep deprivation and impaired cognitive function—including your working memory and cognitive speed. Another facet that really takes a nosedive? Vigilant and executive attention.

That means not catching enough zzz’s can really sabotage your focus.

Here’s what’s even scarier — continued lack of sleep might actually destroy your brain cells. As part of a study published in The Journal of Neuroscience, when mice were deprived of sleep, the researchers discovered that locus ceruleus neurons (LCns) in the mice’s brains—which are essential for the brain’s alertness—began to die off.

Since these neurons were continuously firing without enough rest, they became damaged and were eventually destroyed. The mice lost a whopping 25% of their LCns after just three days of 4-5 hours of sleep.

Scientists hypothesize that the same thing could happen in human brains. So, basically, a lack of sleep could quite literally kill your brain cells. No wonder it’s so hard to focus when you didn’t get a good night’s rest.

So, What Can You Do About It?

Your first instinct might be to scramble for another caffeine boost, but that’s really just a bandaid.

In lieu of putting your head down and napping at your desk, there are a couple of things you can do to wake yourself up without slapping yourself across the face.

One of the best things you can do is head outside for a quick walk. Not only does that get your blood pumping, but it also exposes you to natural light. Research published in the International Journal of Advances in Chemical Engineering and Biological Sciences states that some exposure to daylight enhances your attention, as well as your work performance.

And, instead of reaching for the coffee pot, grab a big glass of water instead. 75% of Americans suffer from chronic dehydration, and sleepiness is one of the most common symptoms. So, chugging some water might be just what you need to perk up again.

Of course, these quick fixes can help when you feel bogged down in the middle of your workday, but they’re no replacement for actually getting a full night’s rest.

Evaluate and rearrange your schedule to ensure that you’re giving yourself enough rest each night (according to the National Sleep Foundation, you should be getting anywhere from seven to nine hours) and can show up to work feeling alert and recharged.

Reason #2: All News Is Bad News (For Your Focus)

There’s no shortage of distractions in your average workday—and I’m not just talking about the colleague who keeps dropping by or the seemingly endless meetings that break up your day.

You have a life outside of work, and it’s hard to check personal to-do’s at the office door. When big things are happening outside of the office—whether they’re good or bad—it becomes increasingly tough to set those aside and tackle your work. That’s because your emotional state is directly tied to your level of focus.

Let’s look at both positive and negative events here. We’ll follow the cliché and start with the bad news first. To put it simply, negative news has a severe impact on our mood.

“In particular. negative news can affect your own personal worries,” says British psychologist Dr. Graham Davey, in a HuffPost article about the negative news cycle. “Viewing negative news means that you’re likely to see your own personal worries as more threatening and severe, and when you do start worrying about them, you’re more likely to find your worry difficult to control and more distressing than it would normally be.”

While that quote is related to news programming in particular, it can be applied to any sort of negative news you receive—such as an upsetting update about a family member’s health. It sends you into a funk that tanks your mood and makes it that much tougher to dedicate your attention to your task list.

What about good or exciting news, then? Shouldn’t that have the opposite effect? It does, but that’s not necessarily a good thing.

When you’re pumped about something, it increases your adrenaline. Adrenaline can be great, but levels that are way too high can actually lead to anxiety, which results in decreased work performance.

It’s called the Yerkes-Dodson Law, and it basically states that there’s an optimal arousal level for getting your stuff done. And, a thrilling event puts you way too far past that optimal level—which makes it hard to concentrate.

Just think, if someone asked you to generate an important report immediately after you were told you’re getting promoted, it’s probably going to be tough to focus. You’re way too hyped up, and that amped emotional state makes it almost impossible to handle even the most routine tasks.

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