Have you ever returned from vacation only to feel more exhausted than you did before you left? Vacation is supposed to be relaxing and a time to recharge our batteries. Often, it has the opposite effect. Why is that?
Pure and simple, life is busy. We are so connected to everything that it’s almost impossible to get away from it all. We have so many demands on our time. It’s often a struggle to find the energy for all of them.
We’re not going to solve this massive life issue anytime soon. However, we can find ways to optimize our energy to be more effective in our day to day lives.
The Importance of Feeling Energized
You know the feeling. The heaviness of your limbs, coupled with the intense mental push to just stay put for a few more minutes, is tempting. You may manage to force your body and mind into motion, but it is not easy.
Everything in life is easier when you feel energized. You accomplish more tasks in less time and, more importantly, feel fabulous while you do it. In short, we are far more productive when we feel energized. It’s not always easy to capture that feeling, but there are small ways to boost your energy throughout the day.
Finding energy doesn’t have to be difficult or time-consuming. You can pick up a little extra perk in a matter of minutes if you know what to do.
Start Sleeping Soundly
The best thing you can do to feel energized all day is to get a good night’s sleep. If you wake feeling rested and refreshed, you’re already on your way to energized. Take a hard look at your current nighttime routines to see if some little tweaks could lead to more significant changes.
Create a Nighttime Ritual
Rituals can trigger many reactions in our bodies, so why not use that to our advantage? Set a routine for yourself. Stick with it to signal your body that it’s time to wind down, relax, and prepare to sleep. Follow the routine in the same order every night for a week to see what happens.
- Read a chapter in a book or article in a magazine.
- Drink a cup of caffeine-free tea, like chamomile or lavender.
- Put on low-key, relaxing music.
- Ending your day on a positive note will help you drift off to a peaceful sleep.
Mind Your Bedtime
Most people know that a consistent sleep schedule is critical for newborns, but it’s actually beneficial to people of all ages. Going to bed at the same time every evening helps your body and mind prepare for sleep. It’s also the best way to ensure you get enough sleep every night.
Unplug and Tune Out
Drifting off to peaceful tunes is one thing, but falling asleep to the flickering lights of a television screen is something different. Make an effort to turn off the television at least an hour before bed.
Don’t make the mistake of swapping the big screen for a smaller one, either. Turn off your phone and put it away well before bedtime. You don’t really need to check your email or scroll through social media feeds up until the moment you close your eyes. There’s a good chance those habits are affecting your quality of sleep!
Clean Up at Night
Do you have a habit of leaving dishes in the sink to do the next day? Make a small change. Wash those dishes, put away your clothes, and tidy up a bit before you start your nighttime ritual. Devoting a few minutes to cleaning up at night makes for a clean slate in the morning.
Take a Moment to Reflect
It’s tempting to just dive into your day, but taking a moment to clear your mind sets the mood for the day. Ignore your phone because those emails and social media feeds can certainly wait. Instead, go over your goals, practice positive reinforcement, or listen to some music. Get inspired and be more productive.
How to Start the Day Off Right
What does your morning look like? If you’re hitting the snooze button or downing a pot of coffee to boost your energy levels, you might want to reevaluate your routine. We’re certainly not suggesting you drop your coffee habit altogether, but with a few of these tips, you could dial it back a bit.
Skip the Snooze
Hitting the snooze button doesn’t give you much extra sleep, even if you do it ten times. Think about it, if you hit snooze, you doze off for a few minutes before your alarm goes off again. How much do you actually get from that few minutes? There are more effective tactics you can use to gain an energy boost.
Jump Out of Bed
Okay, maybe you don’t need to leap out of bed in the morning but take a minute to shake off the sleep. Getting physical first thing in the morning can be as simple as standing up, taking a few deep breaths, and stretching your limbs.
If you’re feeling it, try some yoga or a brisk walk to start your day off right. Moving in the morning gets your heart rate up and your body going.
Grab a Glass of Water
Hydration is critical to our bodies and minds, so why not start your day with a glass of water? You lose fluid overnight, which can leave you feeling groggy in the morning. Replacing some of that water first thing can go a long way and help you feel energized.
Eat Breakfast
You need actual energy to make your body function. Choose a healthy breakfast with plenty of fruits and veggies to start your day off right. Try to avoid processed foods and anything high in sugar. Instead, try some high-energy foods for a boost at breakfast.
- Avocados go with eggs, in smoothies, or as part of a breakfast burrito to give us healthy fats, fiber, vitamins, and minerals.
- Add almonds to granola or oatmeal for some extra protein, fiber, healthy fats, and B vitamins.
- Bananas are a breakfast staple. Not only can you eat one on the run, but they also contain a lot of potassium and other vitamins.
- Chia seeds may look like nothing, but they pack a lot of nutrition, including antioxidants, proteins, and fiber. Also, they expand in fluids, which means they help you feel full longer.
Rise and Caffeinate!
Let’s talk about that coffee. If you refuse to sacrifice your morning cup of joe, there’s nothing wrong with that. Try to choose a good coffee that tastes great while giving you an energy boost. Additionally, splurging on your coffee gives you a treat you can look forward to each morning.
Improving Your Daily Energy Levels
There’s more to day to day life than sleeping well and starting the day off right. A lot of exhaustion sets in later in the day, after lunch or later, and leaves you struggling to push through until bedtime. Those are the times to dig deep and employ additional energizing strategies.
Mind Your Mental Status
When it comes to energizing yourself, the biggest obstacle is your mind. Think about the people who survive horrific situations because of their willpower. There will be times you need to dig deep to scrape out the last bits of your energy to make it through the day. You’ll manage it if you can reframe your thoughts.
- Don’t cave to the negative thoughts. Assess the situation ahead of you and embrace that it will be a challenge then build a plan.
- Cut the complaining. Like other addictive behaviors, complaining creates a cycle of negativity that ultimately drags you down. It doesn’t solve your problems, and it zaps some of your energy.
- Surround yourself with supportive people. It is okay to cut loose people who bring you down, only contribute negativity to your life, and drain your energy.
Make Time for Fun
A life ruled by work and responsibility with no outlet for fun is sure to be exhausting. Stress is exhausting and adversely effects your overall health. You need to unwind and even laugh. Your brain needs rest, a reprieve from the day to day demands.
Plan time to have fun or feel pleasure every day. Eat a piece of exceptional dark chocolate or play a silly game on your phone for a few minutes. Do something that makes you smile and switch gears, even for a moment or two.
Take a Time Out
We learn about time outs at an early age. They work because they make kids stop and take a break from the source of their problem. Once they can process calmly, they can react appropriately. It’s foolish to believe we no longer need that disconnection as adults.
Even adults can benefit from walking away. It is acceptable to excuse yourself from a stressful situation. Take a walk or head to the restroom to breathe and regain composure before returning to the situation.
Removing yourself from a stressful situation is preferable to other, more extreme actions. Time outs allow everyone involved to reevaluate a situation. You may be surprised to find out that other people appreciated the time out as much as you did.
Practice Gratitude
You’re sitting in rush hour traffic, and nobody is moving. It’s been a long day, and you still need to get the kids, make dinner, and handle bath times. That’s a long list even if you don’t have to add in homework help somewhere. Are you exhausted just picturing it? Don’t give in to those thoughts.
Instead, take a deep breath. Consider this moment a mandatory timeout and use it to pivot your focus. View the time in traffic as a few moments to yourself to regroup. You are on the way to pick up your beautiful kids. Picture them lighting up when they see you.
Accentuating the positive side of a situation allows you to feel good about it. Not only will your stress levels drop, but you should also get enough of an energy bump to handle the nightly routine.
Give Back When You Can
It’s easy to get caught up in our hectic lives and lose sight of the world around us. Focusing on our problems creates negative energy, but shifting to help other people can give us positive energy. It is not an easy shift to make, but it is worthwhile.
You don’t have to volunteer hours of your time to feel better. Donate useful items to a shelter, mow the lawn for an elderly or injured neighbor, or pick up some extra work from an overwhelmed colleague. By helping others, you contribute to a cycle of positivity.
Finding a Boost at Work
How many times have you dreamed about napping at work? You know, just a little power nap to give you a boost to get through the rest of your day. It’s common to feel tired at work and desperate for an energy infusion. Thankfully, there are plenty of little activities to help you out.
Caffeinate Wisely
Caffeine in the morning can boost your mood and alertness. However, in the afternoon, caffeine can have the opposite effect. When you grab that coffee late in the day, it can impact your sleep pattern and throw you off the next day.
Take a Walk
Get moving to increase your heart rate and make your muscles work. A brisk walk around the office, or preferably outdoors where you can breathe fresh air, is sure to revitalize you.
Are you dreading an afternoon meeting? Suggest a change of venue that gets everybody moving. Walking meetings can be more productive because they boost creativity since physical activity energizes people.
Schedule Breaks
You should move around and switch tasks at regular intervals. Whether you sit at a desk or stand at a counter, you need to change position every hour or two. Walk to the restroom or go fill up your water bottle.
Stay Hydrated
Speaking of water, drinking it is essential to your overall health. Walk to fill up a water bottle and try to empty it again before your next break. Staying hydrated will keep you energized.
Eat Healthily
Minding your lunch is a step toward better energy in the afternoon. Processed and high sugar foods can disrupt your blood sugar levels and make you feel tired. Pay attention to what you’re eating at lunch, and see if you can make some changes.
You can also keep nutritious snacks at your workstation or in your bag. Peanut butter and crackers, granola, nuts, and fruit, are all excellent options for energy-boosting afternoon snacks.
Experiment with Scent
Inhaling sharp scents can give you a boost. Certain scents, like peppermint and lemon, can improve alertness when you’re waning. Even the smell of coffee brewing can have a positive effect on energy levels.
What to Do When You’re Feeling Job Burn Out
Is your daily grinding getting you down? If you’re feeling more than an afternoon lull at work, you may be suffering from burn out. Don’t worry, it’s perfectly normal and doesn’t mean you need to find a new job. Instead, try to re-energize yourself and breathe life back into your career.
One way to fight burnout is to switch up your day. If you find yourself in a rut where you do the same tasks day in and day out, why not reach out to another department about cross-training. You can learn a new skill, gain a fresh perspective, and help out some coworkers.
Does your company have employee wellness activities? If so, it’s time to participate. If not, suggest introducing helpful sessions like yoga classes and walking meetings. You may be surprised by the positive outcomes.
Get Excited for Athletic Activities
It’s been a long day, and the last thing you want to do is hit the gym. You know it’s good for you but making a beeline for home sounds much nicer at the moment. Skip the excuses and get energized for your workout. You’ll be happy you did.
Eat Properly
On days you plan to work out, you need to eat right. Skip the simple carbs and focus on fast-digesting proteins with complex carbs. Oatmeal is an excellent option that will fill you up and give you an energy boost. Vegetables are always a good choice, or you can make your own protein bars.
Remind Yourself Why You Work Out
Sure, you know it’s good for your health, but a lot of the effects are long-term or seemingly invisible. You won’t lose weight or tone a specific muscle group overnight, and it’s tough to see the impact on your heart. Sometimes, seeing is believing, and these long-term effects aren’t particularly motivational.
Why not look at more immediate effects of exercise? Maybe you don’t snap at family members, or you sleep better on nights you work out. Write these discoveries down to use as reminders when you need motivation.
Change Your Routine
Doing the same activities every day can make you dread the actual workout. If you switch things up and embrace exercise you enjoy, you’re more likely to find the energy to go through with them. Don’t forget to consider competitive activities, like team sports. Look for adult leagues in sports you enjoy.
Refine Your Input
Consider what you’re listening to before and during a workout. If your playlist isn’t inspiring anymore, try a podcast or inspiring audiobook. Biographies of inspiring people can encourage you to perform better and even try new activities.
Find Energy When You’re Sick
Possibly the most significant energy suck is an illness. How are you supposed to be productive when you’re sick? Unfortunately, there’s no magic wand to eradicate a cold, and if you don’t have a fever, you probably need to work.
When you feel like crap but can’t miss more work, you’re not entirely out of luck. While you’re going to have to work through being less than 100%, you can make things a little easier.
Rearrange Your Schedule
Nobody wants to be around you if you’re coughing and sneezing, so try to reschedule meetings that aren’t absolutely necessary. When possible, give yourself an extra day or two for recovery. You may be surprised at how accommodating people can be.
Don’t forget to plan for extra sleep. Try to go to bed early and sleep a little later or factor in an afternoon nap.
Practice Mindfulness
Yes, you feel terrible. It’s easy to get caught up in your misery and allow it to snowball in your head. Instead, try meditation to relieve some of the mental misery associated with illness. Focus on what works, what you can do, and being present.
Say Yes to Meds
Between a stuffed-up nose, cottonmouth, a sore throat, and a headache, you’re struggling to sit upright. You don’t have to suffer through all of it, though. Take some medication to help you manage the most troublesome symptoms.
Hydrate and Caffeinate
Drinking fluids when you’re sick is common sense, but what you drink matters. Water is always best, but you can try tea as well. Some teas have a little caffeine and healing properties when infused with certain herbs and spices. You will get an energy boost and prevent dehydration.
Keep in mind, coffee is okay when you’re sick, but be sure to balance it with plenty of other fluids. You may want to avoid alcohol because it can leave you dehydrated.
When You’re Too Sick Stay Home
Use common sense when you’re sick. You don’t want to spread your virus around the entire office because nobody will thank you for that. If you’re the boss, be sure to set a good example for your team. Stay home if you’re too sick to be productive.
Digging Deep for Energy When You’re Feeling Down
Everybody goes through periods of self-doubt and feeling down. You can either let the negative feelings spiral or recognize them and work your way back up. Finding a way to energize yourself when things aren’t going your way can be a challenge, but it is not impossible.
Stop the Negativity
When you focus on the negative, two things happen. First, you reinforce those thoughts until you believe them. Second, you allow negative thoughts to grow and expand to other aspects of your life.
For example, you lost your job. It’s embarrassing, frustrating, and scary. Sitting at home and dwelling on the job loss is a sure path toward a downward spiral that could adversely affect other areas of your life.
Instead, set your alarm to get up at your usual time. Revamp your resume and set a schedule to search for a new job. Fill your time with purposeful acts and seek out positive steps to change the focus of your thoughts from job loss to a unique opportunity.
Embrace Your Loved Ones
You don’t necessarily have to hug them, but it might help. If you need to re-energize because you’re feeling down, seek out friends and family for support. Interacting with others can boost your mood, and it will definitely help you block those negative thoughts.
Try to get out of the house. Visit family or grab a cup of coffee with a friend to connect with your support system. Reminders that you have people in your corner is a huge mental boost.
Set Small Goals
The worse you feel, the harder it is to re-energize. You don’t have to jump from one end of the spectrum to the other in a day or even a week, but small gains will eventually get you there. Start small, like waking up at a set time or making a social date with a friend two days per week.
Accomplishing a goal, no matter how small, gives you a victory and infuses some positivity into your life. Build on the small goals to create patterns and boost your self-esteem.
What to Do When You’re Truly Struggling
Sometimes we can’t re-energize ourselves alone. Severe mental health conditions, like depression, can cause fatigue and make it difficult to break the cycle of negativity. If you are struggling and can’t find a way to re-energize, you may need to seek help from a professional.
Speak with your friends and family or reach out to an anonymous helpline. SAMSHA (Substance Abuse and Mental Health Services Administration) is open twenty-four hours per day, seven days per week, 365 days per year. They can connect you with local services and are entirely confidential.
Finding Energy When You Need It Most
We all lead busy lives and continuously feel the pressures of too many responsibilities and commitments. The world doesn’t stop just because we are sick or overworked, so we often need to find a way to push through. It’s no wonder we struggle to find energy sometimes.
In some cases, you just need to stop and take a timeout. Only you can make that decision, but you are now equipped with ways to find extra energy when you need it.