Energy boosters for increased productivity -
It makes me feel more energized throughout the day. It is part of my morning routine, and I usually do a workout five days per week. My training always includes some cardio, generally jogging.
My motivation is not a competition, but I decided to participate in a 10k to challenge myself to improve. I noticed that at the beginning of the race, everyone was full of energy. However, as the race progressed, runners began to slow down or walk from fatigue.
Some had to stop completely to catch their breath. While some were accomplishing the goal of crossing the finish line, others struggled to take the next step.
Thinking about the race gave some insight about two of the pillars of productivity — time and energy. Everyone knows how important it to be a good time manager, but it is equally important to manage our energy.
If you think about it in the context of a typical workday, everyone has the same 8 hours, but not everyone has the same level of energy. Time is finite. Once time is spent, it is gone forever.
However, energy is a renewable resource. If you know what to do, you can make improvements to increase your productivity. Energy, when used efficiently together with Time and Attention, will help you move forward with your goals and help you get more done.
This is something that we have discussed in our article about the TEA Framework. When you have the Energy and Attention but you have no Time, you feel overwhelmed. When you have the Time and Energy but you have no Attention, you are distracted.
Finally when you have the Time and Attention but you have no Energy, then you are Exhausted. Not all hours are created equal. Some people feel at their best during the morning hours. Others feel like their day starts in the afternoon or evening. This is part of your genetic code called a chronotype.
In his book, When: The Scientific Secrets of Perfect Timing , author Daniel H. Pink explains that we all have a daily rhythm that includes a peak, a trough, and a rebound. The peak is when you have the most energy and your best focus. You cannot change how you wired on the inside, but you can learn how to increase energy and focus.
Based on several scientific studies, our bodies feel tired and go into sleep mode when it does not get enough natural light. This is the same reason why, during winter months shorter days, longer nights we feel tired. Regular fluorescent light, although bright, tends to make you feel sleepy towards the end of the day.
Those who were using natural light or blue wavelength light which is similar to natural light were more active towards the end of the day compared to the former.
Another great thing about using natural light or blue light is that it increases alertness which helps with cognitive functions.
More and more companies use natural light as an office perk because more employees believe that they can work better in this type of environment. If you work from home and have more flexibility with your workspace, pick a spot near a window. Although artificial, the HappyLight can boost your energy as well as your mood.
You can also go outside during the day and take a short walk. No problem. As early as my preschool years, I remember our teacher would ask us to stretch out our little bodies during class.
I never truly understood why until I was training as a trainer for a call center. The effects of a second stretch are immediate. We want to loosen those muscles to fight this lethargic feeling. I was a trainer for 5 years and I would notice my trainees would start losing focus after our lunch break even if they had enough sleep the night before.
This the usual time that I would ask everyone to stand up, stretch, and walk around the training room. Immediately after, I would see that they get energized and would participate more. Aside from stretching during your work hours, you can also add this to your morning ritual to increase your energy levels early on.
Every time you stretch, you realign your body that helps improve blood circulation to your muscles and your brain.
Here are some stretching techniques you can do after waking up to make you feel more alert and energetic for the day:. Upward Stretch. Breakfast: The most important meal of the day? Energy-boosting breakfasts include healthy protein sources like eggs and Greek yogurt, plus slow-burning carbs from whole grain cereals and breads.
Tight on time? Try these on-the-go breakfast ideas. Supersizing that sandwich may be the reason for your midday fatigue. Try switching to a smaller but still satisfying lunch and include some of these energy-boosting foods.
A little sugar may go a long way — but in the wrong direction. Consuming sweets can provide a quick boost, but it only leads to a sugar crash that leaves you even less alert. Mantantzis K, et al. Sugar rush or sugar crash? A meta-analysis of carbohydrate effects on mood. Not mealtime yet?
Have a snack to help boost your energy. Try an ounce of cheese, a handful of nuts, or another high-protein snack to stay alert. To avoid dehydration and its sleepy side effects , just keep sipping. The Institute of Medicine recommends that women drink about 9 cups and men drink about 13 cups of water per day.
Packed with active compounds called phytochemicals, a mug of green tea can perk you up in the afternoon without making it tough to fall asleep that night.
Plus, its nutritional benefits are enough to make anyone wide-eyed. Dietz C, et al. Effect of green tea phytochemicals on mood and cognition. Upping your afternoon power stores may be as simple as chewing gum seriously.
According to a study, gum chewing boosts energy and enhances work performance. Allen AP, et al. Chewing gum: Cognitive performance, mood, well-being, and associated physiology. This may be a no-brainer, but getting enough sleep is vital to staying energized throughout the day. Here are some solutions to help you drift into dreamland.
Sometimes the best remedy for fatigue is simply to shut your eyes. Learn how to power nap 20 to 30 minutes of snooze time to get that midday boost you really need.
Give your body and mind a break by taking five to do something besides work! Use these tips to relax in 5 quick minutes before getting back to the grind. Need a quick burst of energy?
Splash some cold water on your face or stick your head in the freezer for a few seconds. The chill will wake you up for sure. Instead of emailing a co-worker down the hall, take a trip to their cubicle and talk in person.
Make it a brisk walk to get exercise, stretch your legs, and give your eyes a break from staring at the screen. Working on the same project for 5 hours? Switch gears to stay stimulated and keep things fresh. Powell SK. Mindfulness, multitasking, and you.
Listening to uplifting music can boost alertness, attention, and memory. Riby LM. The joys of spring: Changes in mental alertness and brain function. Shih YN, et al.
Elucidating the relationship between work attention performance and emotions arising from listening to music. It seems like somewhere between 1 and 3 p.
our brains go on vacation, leaving the rest of our bodies exhausted and rereading sentences five times without making any progress. Eat high-protein foods and small meals without added sugar. Drink green tea to keep the energy flowing and avoid those pesky coffee jitters.
Get outside to stretch your legs, and follow the rule to give your eyes a break. You should feel perked up in no time. Finally, maintain solid habits during the workweek to stay on your game, like getting enough sleep at night and easing up on booze during happy hour. A few simple adjustments could help you prevent the midday slump.
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Toxic positivity is when you you project positivity, even if you're feeling bad.
Productivit Endurance nutrition for female athletes products we Maintaining long-term success are useful for our readers. If you buy through links on this page, we may Endurance nutrition for female athletes a small commission. Productiviity News Today fro shows you brands and products that we stand behind. Getting regular exercise, eating a balanced diet, maintaining low stress levels, and getting enough sleep each night can all help maintain good energy levels. Can vitamins and supplements also help? Sometimes, people might need an extra boost of energy when life gets busy or during particularly intensive exercise. Here, we look at some of the most effective vitamins and supplements for boosting energy levels. Increaswd leadership are often looking for increaded to increase employee productivity. Our incresaed are Endurance nutrition for female athletes with long work hours, constant electronic distractions Body composition and disease risk often unhealthy eating on the run. On top of that, the CDC reports that nearly a third of Americans are sleep-deprived. Over time, employees who are lacking energy can zip quickly down the road to burnout. This leads to increased absenteeism and turnover, and decreased productivity and innovation.
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