How to Boost Your Energy to Power Your Work Day & Achieve Your Goals
Entrepreneur, PR pro, or 9-5 high flyer – how do some people seem to kick the butt out of life like complete badasses? Rule one – you need to feel genuinely energised every morning – otherwise you'll never have the drive, focus and strength to succeed and climb your mountain and keep coming back for more! Many successful business leaders, entrepreneurs, and solopreneurs, say that energy is the foundation of success – you need to wake-up and just feel like you can take on the world and win. Here are six little secrets to energising you day to achieve your goals and feel awesome:
1. Karma work environment
The modern working day is super busy and you probably have a million and on things on your mind – with emails stacking-up, calls to make and more tasks being added by the hour. This is where decluttering and becoming more organised can work wonders – with workplace delegation, setting e-reminders, making organised 'to do lists', and keeping your calendar up-to-date all great ways to take back control. Creating a beautiful, clean and tidy workspace, whether at home or the office, is also a proven way to increase your calmness and promote productive energy.
2. Control your body clock
Low quality sleep is crushing to mental and physical energy, so it's crucial to try and stimulate refreshing shut-eye time on a daily basis. Ideally, make sure you get a dose of morning light for 20-30 minutes, to boost your brain and program your body clock to stay alert during the day, and wind-down in the evening. The second key tip is to ways to truly relax and switch-off in the evening is crucial if you're trying to avoid insomnia – meditation Apps, yoga and exercise can all be god-sends. Having a wind-down routine is particularly important if you burn the midnight oil long after the standard '9-5' finishes, or if you work night shifts. Long hours and stress disrupt the body clock, making it harder to relax and get to sleep, with your working day still going round and round in your mind.
3. Exercise like a badass
Exercise can be a great energiser, so finding time to train is the perfect way to increase your performance and productivity at work. However, for maximum benefits, focus on intense sessions that last 30-45 minutes; this maximises positve hormone production, helps reduce stress and prevents exercise turning into something that causes fatigue and reduces mental energy. Resistance training and high intensity interval training are great options for letting out stress and going back to work feeling like a badass who can handle anything.
4. Journaling & Meditation
Two must-have accessories for business professionals in 2018, are a journal (either digital or hard copy) and a meditation App. These stress-busting tools are an excellent and proven way to help combat the chronic stress that often causes symptoms of fatigue. Daily journaling, preferably first thing in the morning, or before bed, is a way of crystallising your thoughts, writing down emotions, setting goals for the day and focusing on gratitude – something that supports positive brain chemistry and thus more energy. Meditation is the perfect compliment, eliciting a clearer mind less energy sapping negative thoughts and worries.
5. Make time for fun and relaxation
However effective your strategies for boosting and maintaining high levels of energy at work – it's inevitable that you'll still experience a little burnout on a weekly or monthly basis. Making time for genuine 'off time' where you can switch off your phone and email, and get away from everything work related and just enjoy yourself, is highly rewarding for your energy levels. Many people aiming high in their careers, hate taking time off – they feel guilt and often think they're losing out on something by not focusing on their business or job. Generally, this is just a subconscious thought and feeling, and a few hours, or ideally a complete day off once a week, will leave you full of energy to push-on with your work, with renewed energy. Science has proven that having fun changes brain chemistry and boosts energising feel-good hormones and neurotransmitters.
6. Work nutrition for super-charged energy
Eating a balanced and nutritious diet is a no -brainer when it comes to boosting and maintaining your energy levels at work. With so many diets recommended by experts, it's hard to know where to start – and thinking about it and preparing it becomes energy zapping in itself. However, finding a good fitness and nutrition App is a useful way to estimate your calorie, carbohydrate, protein, fat and fluid requirements for peak performance, as well as guiding your towards any body goals. Once you know what your body needs, you can focus on hitting your target, but typically most workers will perform best by eating a balanced breakfast, lunch and dinner, with 2-3 healthy snacks:
Eat breakfast: Breakfast refuels energy stores and minimises morning lethargy. Include slow release carbohydrates such as whole grains and fruit, and some protein (e.g. Glass of milk, protein shake, eggs). Wholegrains and and eggs contain crucial B Vitamins which are excellent for brain energy. Adding Neubria Charge is the ideal way to kick-start the day.
Drink plenty of water: Mild dehydration is a common and often overlooked cause of fatigue. Drink about 6-8 glasses of water a day, not just when thirsty.
Eat protein and carbs in combination, especially at lunch: Proteins contain tryptophan, the precursor of serotonin, a neurotransmitter that promotes a calm, relaxed feeling, and helps fight emotional fatigue. Eaten with protein, carbohydrates may boost the brain's intake of tryptophan. Proteins also contain tyrosine, a precursor to neurotransmitters dopamine and norepinephrine, promoters of alertness, attention and motivation. At lunch, opt for lean protein to help keep the mind attentive and alert, and unrefined carbohydrates to provide glucose to elevate energy and mood. Eating foods with a low glycaemic index, where sugars are absorbed slowly, may help avoid the slump in energy that typically occurs after eating quickly-absorbed sugars or refined starches. Foods with a low glycaemic index include whole grains, high-fibre vegetables, nuts and healthy oils such as olive oil.
Use caffeine carefully: Caffeine fights fatigue, increases alertness and also enhances reaction speed and ability to think clearly for up to three hours. But coffee can also cause irritability, jitters and insomnia. It’s therefore smarter to use a caffeine source such as guarana which has been shown to deliver the benefits but not the side effects of caffeine. Also include sources of compounds such as theanine and green tea, which further enhance the benefits and reduce the side effects of caffeine.
Get enough calories: Use an App to estimate your calorie needs and consume effective levels of nutrients, which vary depending on gender, body type and activity levels.
Our brains and bodies only have a certain amount of energy on a given day, so it's important to remember that fatigue is normal and is designed to coax us into relaxation and deep sleep at the end of the working day. However, we're also designed to have high energy levels, focus and concentration when you wake-up each morning – so if you don't, make sure you put these tips into practice.