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Yes, it’s that time of year again, when most of the U.S. gains an extra hour of sleep as we “fall back” from daylight savings to shorter days, colder nights, and standard time. This Sunday, November 2, at 2 a.m local time, we will turn back our clocks to 1 a.mand that will last until March 8, 2026 (when we will once again usher in daylight saving time). Although getting an extra hour of sleep sounds like a win, heres what really happens to your health when the clocks change. Darker nights disrupt the body’s natural clock Darker evenings actually disrupt our bodys natural circadian rhythm, our mood, and our metabolism, according to Dr. Zaid Fadul, CEO of Bespoke Concierge MD. Light is your body’s main ‘time-giver’ that sets your internal clock,” said Fadul, whose practice specializes in integrative medicine with a focus on sleep. “When evenings get darker sooner, your brain releases melatonin earlier, shifting your sleep schedule and throwing off your rhythm.” He added, This disruption affects hormones like cortisol and insulin, lowering insulin sensitivity and increasing stress while also impacting serotonin and dopaminethe chemicals that control your mood and motivation. The one-hour clock change also creates “social jet lag,” disrupting your body’s schedule, especially if you’re naturally a night owl, Fadul explained, noting, “Your sleep quality tanksparticularly the deep REM sleep your brain needsleaving you foggy, tired, and less alert during the day. While getting extra sleep doesnt hurt, the issue is most prevalent in the spring, when people lose an hour of sleep. And that can have other impacts on health. How the time change impacts sleep and health Research shows a spike in heart attacks and cardiovascular issues after the switch to daylight saving time in the spring. Moving the clock forward or backward also alters the timing of when heart attacks occur in the week following these time changes, according to research presented at the American College of Cardiologys 2014 Annual Scientific Session. The time change also affects night-shift workers morewhich include a substantial number of the population, such as nurses, police, firefighters, and doctors. The best way to adjust your internal clock Here are Fadul’s recommendations for readjusting your internal clock after the time change. Morning light: Get outside for 10 to 20 minutes of natural sunlight within 30 to 60 minutes of waking up (no sunglasses, unless you really need them). Exposure to morning light is the fastest way to reset your clock. Evening light hygiene: Dim your lights two to three hours before bed and ditch the overhead lighting. Keep screens on warm mode with low brightnessor better yet, put them away. Consistent wake time: Wake up at the same time every day, even if you slept poorly. If you’re dragging, take a quick, 20- to 30-minute nap before 3 p.m. to recharge without messing up your nighttime sleep. Meal timing: Load up on calories and protein earlier in the day, and finish dinner at least three hours before bed. This supports your insulin rhythm and helps your body know when it’s time to wind down. Caffeine and alcohol: Cut off caffeine about eight hours before bedtime. Avoid alcohol during the adjustment windowit might help you feel drowsy, but it wrecks your sleep quality. Movement timing: Take morning or lunchtime walks to get natural light and movement together. Skip intense late-night workouts for the first two to three days after the time changes. Workouts might fire you up when you need to be winding down. Temperature cues: Keep your bedroom cool, around 64 to 66 degrees Fahrenheit (18 to 19 degrees Celsius). Take a warm shower one to two hours before bedthe cooling effect afterward signals your body that it’s time to sleep.
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Imagine starting a new job where your onboarding feels personalized just for you, with an AI assistant guiding you through training, introducing you to teammates, and checking in on how youre settling in. That level of personalization in the workplace isn’t just a concept for the future – its already here and happening more rapidly than many HR departments anticipate. AI is transforming HR in the workplace. In 2026, AI wont just take over repetitive tasks, but it will fundamentally change how companies hire, onboard, coach, and retain employees. The result is HR teams that are more strategic, data-driven, and more human than ever. After more than a decade working in HR tech for small businesses and startups, Ive seen that when AI is thoughtfully applied, it can enhance both efficiency and empathy. When used effectively, AI helps HR leaders focus less on paperwork and administrative tasks and more on the employees. AI is helping HR leaders drive meaningful change and streamline operations, all while preserving the human touch thats at the heart of great workplaces. Heres how I see AI reshaping HR in 2026 and the years to come: Streamlining Operations with AI AI is already automating many of HRs most time-consuming tasks, from managing benefits to answering employee questions. IBMs Ask HR platform, for example, is automating hundreds of roles previously devoted to automating answers to common inquiries. This kind of change allows HR professionals to redirect their time toward strategy, culture and engagement. AI is managing software and systems that previously couldn’t communicate. There are 5,700 pieces of payroll and HR software, most of which dont talk to each other and need someone to manage them. The task of managing this software is ideal for AI automation, especially workflows, onboarding/offboarding, compliance & audits, and high-priority HR employee requests. Its not always about efficiency. As automation advances, companies must ensure the human experience doesnt get lost. The next generation of HR tools will blend speed with compassion, using AI to make employee interactions smoother and more supportive. Personalized Onboarding Workflows The first 90 days are critical for the retention and productivity of new hires. AI-driven onboarding systems can now customize each step of the process, tailoring introductions, training plans, and check-ins based on each role, skills, and personality. Instead of one-size-fits-all onboarding, new hires receive an experience that feels relevant and personal from the first day on the job. That level of automation and personalization not only accelerates ramp-up time but also builds a stronger sense of belonging, individualizing the journey for every new team member. Digital Coaching and Real-Time Support Coaching used to be an extra perk reserved for executives. Now, AI-powered tools and confidential chatbots embedded in Slack or Teams are bringing that level of guidance to everyone. These integrated tools can offer personalized collaborative feedback, monitor engagement trends, and provide employees with a safe, always-on space for support and sharing. The result is an environment where learning and growth become endless and available to all. Doing More with Leaner Teams In the startup world, especially, founders are increasingly scaling HR functions before hiring senior HR leaders. With AI platforms now able to assist with recruiting, compliance, and employee engagement, small teams can manage complex workforce needs effectively. Some are spending way too much time in the weeds of HR, manually tracking state registrations, scrambling to handle onboarding paperwork and worrying about payroll accuracy and compliance. With AI-powered tools, companies can focus on scaling their business and let the software ensure that every detail is done right. This ultimately gives founders their time back and makes HR a solved problem. This newer and more lean HR model allows startups to focus on strategy and workplace growth rather than administrative tasks, demonstrating that technology and AI tools can democratize access to quality HR, rather than replace it. Keeping Humans in the Loop The best AI systems will never replace the responsiveness and creativity of HR professionals. Instead, theyll enhance and complement those skills. A human-in-the-loop approach ensures that technology supports human judgment, rather than replacing it. When humans and AI work together, HR teams can build workplaces that are not just efficient but also resilient and more connected. The future of HR isnt about replacing people with algorithms. Its about empowering people with better tools, platforms and resources. AI will take care of the repetitive so that humans can focus on trust, connection, and culture in the workplace. The true promise of AI in HR is not about losing humanity but enhancing it.
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E-Commerce
Improving your work life doesnt always require sweeping changes. Sometimes, the most effective strategies are the simplest ones, whether thats protecting time for personal care, restructuring your day for better focus, or carving out moments with family. These small adjustments can reduce stress, restore balance, and promote better productivity and focus. Here, Fast Company Executive Board members share the simple changes theyve made that have significantly improved the quality of their work lives and why these shifts are worth considering. 1. DESIGNATING ‘OFF-LIMITS’ HOURS I protect my time, headspace, and energy. I have designated hours every day that are “off limits,” dedicated to my workout, personal matters, and focus time. I do not allow myself to take any “urgent” calls or meetings, unless there’s an absolute emergency during those dedicated hours. I treat those daily hours just as vital as I treat my meeting hours. – Slma Shelbayah, Shelbayah Consulting 2. TURNING OFF PUSH NOTIFICATIONS I turn off notifications on all devices for email and Slack to avoid the temptation to check messages when they come in and instead batch-read and respond. Doing so helps avoid context switching, which is far more costly than we like to admit. Also, when on vacation, I actually remove the email and Slack icons from my phone’s home screen to add a slight extra hurdle to checking messages too frequently. – Kurt Donnell, Freestar 3. BLOCKING TIME FOR STRATEGIC IDEATION I block time on my calendar for strategic ideation, review of decisions made during the week, and reflection on whether I am making decisions and engaging in work consistent with my values. I also work the calendar rather than it working me. – Jay Bhatt, Deloitte 4. WALKING AND BRAINSTORMING IN THE MORNINGS In the mornings, when it’s not too hot or too cold, I go for a walk and I talk with Perplexity voice mode, organizing my day, brainstorming my challenges, thoughts, and more. This way, I get my steps in and don’t waste the precious morning alertness on useless things. – Al Sefati, Clarity Digital, LLC 5. HITTING A DAILY STEP GOAL Hitting 9,000 steps a day was a game-changer. Even with 14 hours behind a desk, walking eased my hip and back pain. One day, a man I always passed waved and thanked me. Hed started walking too. A small change not only improved my life, but also inspired someone elses. – Louis Camassa, Rithum 6. SUNDAY JOURNALING I struggle to turn off my “productivity” brain. One Sunday, I sat down and wrote. Not a to-do list, not an emailjust a journal entry. Messy, unfiltered, just for me. It felt like exhaling. Now, I make it a practice. Sunday journaling is my pause button, my moment to get all the stuff out of my head and onto paper so I can start the week with a little more clarityand a little less noise. – Irina Soriano, Seismic 7. PROTECTING DAILY FOCUS TIME One simple change I made was setting boundaries around focus time. I protect a few hours each day where Im fully present with my workno emails, no noise. It works because it restores clarity, reduces stress, and turns tasks into creative flow. Protecting your energy is the greatest upgrade to your work life. – Sudhir Gupta, FACTICERIE 8. DEDICATING WEEKENDS TO NATURE I have dedicated my weekends to being outdoors in nature, hiking, and totally disconnecting from work. This time away from work allows me to recharge, think clearly, and come to work on Monday not feeling burned out. Making this change was slight. As well as taking this time for myself, I am also more focused, energized, and satisfied with work. – Gianluca Ferruggia, DesignRush 9. SETTING ASIDE TIME FOR FAMILY One simple change Ive made is to block out several times during the day to spend with my toddler son. Those moments reenergize me, give me perspective, and actually make me more productive when I return to work. Its a reminder that recharging doesnt always mean stepping away completelyit can mean leaning into the things that bring you joy outside of business. – Kristin Marquet, Marquet Media, LLC 10. SAYING NO TO THE WRONG PROJECTS I decided to stop accepting new projects unless they were genuinely committed to safety excellence. Many organizations claim to prioritize safety or that it is a corporate value, but often, their actions tell a different story. By saying no to clients lacking a true commitment to safety, I preserve my focus and energy for work that genuinely resonates with me and aligns with my core values. – Shawn Galloway, ProAct Safety, Inc. 11. OPTIMIZING MY WORK ENVIRONMENT I have optimized my work environment for productivity. I run my company from a home office in a high-rise apartment. I chose this property purposefully because of the cityscape view. I have the latest MacBook Pro, use Ethernet, and have everything organized. I also have inspiring artwork in the property, as well as home plants, and an external monitor. My office is “epic,” so to speak. – Leon Sylvester, Soberclear 12. GOING TO THE GYM DAILY I go to th gym every single day. It’s like making my bed. I feel like I’ve accomplished something by just showing up. It doesn’t have to be intense. Maybe I’ll make a phone call while walking on the treadmill or maybe I’ll just ride the bike and scroll through my emails. Other times, I will push myself on the weight machines and grow my overall confidence, seeing my strength increase over time. – John William Patton, ProVention Health Foundation 13. LIMITING PRIORITIES TO TACKLE EACH WEEK Ive stopped trying to solve everything at once. Instead, I focus on three to four priorities each week that will truly move the business forward. While its not always easy to let go of smaller tasks, this approach has made me a stronger leader and colleagueand its also given me back valuable time. – Martin Pedersen, Stellar Agency 14. CHOOSING A WORK LOCATION BASED ON TASKS Here’s a simple change thats improved my work life. Ive started to work for my day. I head into the office for the moments that truly mattercollaboration, connection, big conversationsand I work from home when I need quiet focus to knock out thoughtful tasks without interruptions. Its been a game-changer for both productivity and balance. – Britton Bloch, Navy Federal Credit Union 15. CLEANING UP MY DIGITAL WORKSPACE The change I made was cleaning up my digital workspace. Every week, I clean folders and files, and even unsubscribe from unnecessary emails. Clutter in the digital world creates hidden stress. By simplifying my digital environment, I cut the friction, save time hunting for information, and reduce the overall mental overload. Its like decluttering an office, but the one I carry in my pocket. – Volen Vulkov, Enhancv
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E-Commerce
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