This is a dilemma: You want to be super productive. The goals are known and the pre-requisites are in place. Ambitions are high. But somehow when the time of doing it comes, the action is missing.
It could be laziness, procrastination or anything else. For different people, it could be different reasons why they are not getting into the action mode.
The one we will focus on here is the lack of energy and lack of mood to accomplish the goals. Especially when the targets are known and it’s action time.
Humans are emotional beings. We are not robots that work with the same level of energy every day and produce the same amount of output. Our performance graph is not linear but there are things that are in our control. If they are fixed, the performance graph will surely go up.
Listed below are the top 10 tips to increase the energy levels:
1. Audit yourself daily
Auditing yourself is one of many ways to redirect your mind towards the right things. The easiest way to begin self-auditing is to start a daily mindfulness practice. A time in the evening or morning where you sit for 5 minutes and think about the past 24 hours. What were the events that took place during that time? what were the conversations like? notice when and where you felt a shake in your energy levels? Getting aware of it will help you strategise against energy drainers.
One example of energy drainage can be the people in your association.
If you feel this is the reason, simply decrease your time around them. By no coincidence, your performance will skyrocket.
If possible, do these audits every few hours a day. Stay aware of your energy levels throughout the day. If it is decreasing at any point, you will know why it is happening. Later in the evening, you can plan to minimize them.
2. Be precise with your actions
I love the act of taking a thing off the checklist quickly. In fact, many of us like to do it. But do you know, sometimes trying to do it quickly can actually increase the time of achievement?
And it can lead to frustration, health issues and lethargy.
To move forward, sometimes you need to step back. Cut that checklist into half, take breaks and slow down whenever things are not happening according to your plan.
There is nothing more important than your health and peace of mind. Identify the three big rocks to move forward for a day and don’t try to conquer the whole world.
Use finite energy in the right place and do things that make you happy.
3. Increase Energy Levels with Caffeine
Caffeine helps increase alertness, so having a cup of coffee can help sharpen your mind.
As a result, your focus on work will improve.
But make sure that you don’t overdose on it. Use it judiciously otherwise it could be a source of Insomnia.
If you are somewhat addicted to caffeine, try to increase energy levels without caffeine by limiting its use.
4. Exercise to Increase Energy Levels
Regular exercise can boost your endurance and improve muscle strength. It is not only about Aesthetics but a total change in lifestyle.
Exercise improves the way you feel, the quality of your life and your physical and psychological state.
Moreover, with Exercise, your sleep quality will improve.
People working in offices often stress out due to a lack of tiring physical activity.
Exercising is the way out of it. The cells in the body get more energy to burn and the oxygen circulates better with Exercise and this helps release the stress from the body and helps elevate mood. But remember too much exercise is also not good because an intense workout will only make you tired and not energized due to muscles fatigue.
Below is a small 2 min video Illustration of what exercise does to your body.
5. Drink Water to Boost Energy Levels
Your body is mostly made up of water. Every organ in your body needs water to function properly.
If you are not drinking enough water, dehydration will affect your fitness.
Make sure you drink enough water every day. And if you sweat a lot due to weather or have a kind of work that keeps you physically active, you will need a little more water.
Try drinking water frequently and you will see the changes in your energy levels.
Additionally, older people observe sensations of thirst less frequently, they may require a conscious effort to drink more often.
To have an idea of whether you are drinking enough water or not, check out the video below:
6. Eat breakfast
Next in tips to increase energy levels is a morning breakfast.
People who eat breakfast every morning report less fatigue and stress than people who skip it.
As the day wears on, the energy levels keep going down and the high fibre meals if consumed in the morning, will keep you going for the day.
As a result, your body won’t get too stressed out compared to your body without a morning meal.
Also, the energy level will also don’t get anything close to total drainage.
Lack of sleep can result in lethargic, grumpy and tired feelings. If you feel this way, you may need to consider your sleeping hours.
7 hours is the recommended sleep time for a healthy adult, although there is a variation, some people need a little more and some need a little fewer hours of sleep.
If you can’t sleep the recommended number of hours, there is a way to reduce the bad feelings of lethargy, grumpiness and tiredness.
Before going to bed, slow down a little and involve yourself in relaxing behaviours. This could be taking a bath, reading a book or getting into bed half an hour before your sleep time.
Avoid using the phone at bedtime. This behaviour is associated with poor sleep quality, lack of sleep and drowsiness during working hours.
Below is a 2 mins video of what Dr Daniel Siegel says about using the phone at bedtime:
8. Eat for Energy
The basic function of food is to provide enough energy to your body, that it can function properly. But unfortunately, there are many people who live to eat rather than eat to live.
Up to this level is somewhat fine, but when you crave food that is fatty, sugary and unhealthy, your health starts heading south.
Try to avoid foods that are rich in sugar. or refined starches.
Food is a way to increase energy levels naturally. Eat foods that increase energy levels and have a low glycemic index.
Some foods to increase energy levels through a low glycemic index include whole grains, high-fibre vegetables, nuts, and healthy oils such as olive oil.
Proteins have almost 0 glycemic indexes. Make protein-rich foods a part of your everyday diet.
9. Avoid Smoking and Limit Alcohol
Everyone knows these are bad habits and are more harmful than beneficial. And it is not easy to leave them altogether with a single intention.
But there are people who have left these bad habits. Maybe take some inspiration from them. Watch their documentaries and videos and see how you can take help from their experience.
Alcohol especially in the daytime is a disaster for health. It has the sedative effect that can totally drain your energy and won’t let you complete any important work in the daytime.
Similarly, avoid the 5 pm cocktails if you want to survive the evening.
Try to limit Alcohol to times that you don’t mind your energy wind down.
Likewise, smoking is also a widespread bad habit. Tobacco is used in smoking and it is nicotine in tobacco that is very stimulant. It speeds the heart rate, raises blood pressure and stimulates brain-wave activity associated with wakefulness.
As a result, disorders like insomnia happen and it becomes harder to get to sleep in time.
The output is that you can wake up with cravings.
10. Move more often
Naturally, our bodies are made in a way that prefers movement over staying still. A moving person is more energetic than the one who stays still most of the time.
You can use a fitness app to track how much you are walking in a single day and improve that number with time.
Basically, anything that goes against nature is unhealthy. And it is your common sense that will tell you what is natural and what is not.
We, humans, are here on Earth for thousands of years and there is a basic order that we have to follow. Otherwise, we will be going against things that are not in our DNA and that can make things very uncomfortable.
Also, if you look in nature, you will see the order in everything around you. You can cheat on it sometimes but don’t make bad habits a permanent thing.
Try to make these tips part of your everyday life and you will notice an increase in productivity very quickly.