We all have moments during the day when our energy level is low and we cannot focus on our activity. In addition to preventing us from performing our tasks effectively, reduced energy can have a detrimental impact on our ability to build strong working relationships with our colleagues and clients.
There are several reasons why low energy can occur suddenly at any time of the day and is different from person to person. For example, the circadian rhythm of some people leads to a decrease in energy levels at certain times of the day or excessive dependence on caffeine.
Fortunately, there are a lot of ways you can raise your energy level and keep it stable throughout the day.
Here are some tips.
Before you do anything, take a few moments to plan. Make sure you prioritize important tasks and include breaks and exercise. A to-do list is very useful, established either at the end of the previous working day or at the beginning of the new day.
- Exercise regularly
One of the most effective ways to stimulate energy is to make your blood flow through your body through exercise. Whether it’s a brisk walk in the morning or a walk to the gym, exercise can increase the flow of oxygen to the brain and eliminate feelings of fatigue. If you find it difficult to go to the gym in the daily schedule, then you can opt for walking home, you can get off before a station when you go or return from work or you can install an application that allows you to do light exercise even and at the office (check out https://www.youtube.com/watch?v=dM0rrWFbMpg).
- Eat healthy snacks
What you eat is a key part of maintaining a healthy energy level. When it comes to snacks, unfortunately, many people choose the easy option and go for a tasty, high-fat snack that will lower the energy level.
Healthy snacks, such as nuts, seeds, fruits, can slowly release energy and you will make sure that you do not suffer from a decrease in energy during the day.
- Clean your workspace
Studies have shown that cluttered offices can have a detrimental impact on energy levels and productivity and lead to less clarity and calm. Take a few minutes each morning to get any mess off your desk and watch your mood and energy levels get better.
- Find out what chronotype you have
Chronotype is how the circadian rhythm is set to manage the energy level during the day. There are four chronotypes – dolphin, lion, bear and wolf – that govern every energy you feel at different times of the day.
- 50-55% of people are falling into the category of bear: organized sleep program, but usually do not feel rested. On weekends, they stay up late and then find it difficult to keep up with the rhythm of the workweek.
- 15% of people fall into the lion category: waking up early, fulfilling most of their obligations in the first quarter of the day and can not stay energetic until the evening.
- 15-20% of people belong to the wolf category: they hate the morning, go to bed late and postpone their alarm in the morning. He is usually late for work and has to drink three cups of coffee to wake up.
- 10% of people are “dolphins”. They have restless sleep, often suffer from insomnia and spend the night reading or having conversations on the internet.
By identifying what chronotype you are, you can create a system that works in harmony with your circadian rhythm to have a productive day.
- Drink plenty of water
What is the only nutrient that has been shown to improve daily performance, except for the most demanding activities? It is not a precious drink, but water. If your body is fluid-free, one of the first signs is a feeling of tiredness.
- Analyze your habits
We suggest an audit of your daily activities to find out what your activities are squeeze energy. Do you skip breakfast and rush to work? Maybe, like many of us, resort to something sweet or caffeine to quickly stimulate energy only to feel tired later.
Making a small change can help you get great results. For example, in a 2013 study, researchers at the University of Sussex found that workers who left their office for lunch at the beach or in a park were much happier on return than those who ate their lunch at the office or an on-site café. Those who eat in the office experience a decrease in the level of happiness after lunch. If you have lunch outdoors, not only do you rest your eyes, but it also helps you with your emotional energy.
- Don’t overwork your eyes
There are many consequences of eye strain. Workdays require hours of sitting in front of the computer. This could also cause lower energy levels and blurred vision, red eyes and difficulty concentrating.
Blinks at least 15 times in one minute. Frequent blinking of the eyes has positive results on the eyes. Also, try to rest your eyes for an occasional minute.
- Alternate tasks
Plan your time so that your day is full of a variety of tasks. Working on the same task for long periods decreases the energy level. With a little organization, you can make sure that every day is varied, ensuring a high level of energy and high productivity.
- Choose a job you enjoy
Of course, if you don’t like your job, maintaining high levels of energy and motivation will be impossible in the long run. Instead, when you have a job that you love, you will have the enthusiasm and desire to achieve as much as possible.
It is important to show that you have energy at work. Prove that you are serious and responsible!