Habits you should follow to boost your energy and productivity
1. Get enough sleep
It may seem like giving up, but many of us don't get enough sleep every night, and some of us even do things that cause us to be late for bedtime.
The unsatisfying truth is that sleep deprivation can lead to serious consequences. In addition to a lack of energy, you can suffer from everything from mental health-related disorders to physical ailments such as cardiovascular disease.
Other symptoms include poor decision-making ability, lack of attention, and fatigue, but fortunately, you can treat yourself to getting the best sleep ever when you:
- Draft a sleep schedule based on your daily schedule.
- Make your bedroom cave-like; That is, it should be cool, dark, and quiet.
- Gradually reduce energy consumption. This is done by avoiding electronic devices at least an hour before bedtime.
- Stop drinking coffee at least six hours before bedtime.
- Wear socks when going to sleep.
- Follow an evening routine that includes progressive muscle relaxation exercises.
- Take advantage of the use of new bedding, pillows, and covers.
It's okay to nap too; just try to keep naps no longer than 20 minutes and not too late in the afternoon.
2. Fight fatigue with the right diet
Your mealtimes and the type of meal are small steps towards getting a good night's rest. Here are some recommendations for a healthy diet from the Australian Victoria State Department of Health:
- Stay hydrated, but don't drink large quantities if you don't feel like staying up all night. Stop drinking water about four hours before going to bed.
- Eat foods rich in carbohydrates, such as cereal or wholegrain bread, for breakfast.
- Do not reduce the number of meals.
- Eat healthy foods, such as fruits and vegetables. You can also enjoy eating low-fat dairy products and lean meats.
- Try to eat six small meals instead of three large meals to prevent overeating.
3. Close the Open Loops
Fitness instructor Amanda Bucci asks, "Have you ever thought about doing something for weeks, months, or maybe years but haven't done it yet?" For example, have you been putting off going to the dentist or doctor? Or did you put off going to the post office to send a package? This is what is called "open loops," and although you don't realize it, they quietly drain a lot of your energy. The reason for this is that they take up valuable space in your subconscious mind.
"Instead of wasting effort by remembering what you didn't do, take an hour, a day, or a week to close the loop and get it done," Bucci advises.
4. Avoid ambiguity
There is something called seasonal affective disorder. Many people feel more lethargic during the colder months of the year because they are not exposed to much natural light.
However, a study conducted by Professor Mirjam Muench, assistant research professor at the Sleep/Wake Center in New Zealand, also stresses the need for natural sunlight.
He compared the effects of natural and artificial lights on humans, and the result was that those who work under radiant lighting were more fatigued at the end of the day, while those who were lucky enough to work somewhere with natural light were actually more active at the end of the workday.
5. Express gratitude
Another way to get some sunshine is to go for a walk—even during the winter—and as an added bonus, a walk gets your body moving and gives you a chance to clear your mind. But you can enhance your daily walk time by practicing gratitude.
Jon Gordon, professional speaker, energy coach, and author of Become an Energy Addict, explains that taking a 10-minute walk and saying thank you is a technique that “combines the power of gratitude with the positive effects of walking and exercise,” which causes “your brain to fill with neurotransmitters and release the feel-good endorphins. Gordon adds: "It's a simple yet effective exercise that revitalizes the mind and body and builds mental and physical muscle."
6. Choose your company carefully
We are social creatures by nature, so even a study conducted at Harvard University 79 years ago found that participating in social life helps us live longer and happier.
However, not all social relationships are created equal. Spend some time alone and think about your relationships. If there are toxic people out there who drain you of your energy, cut them out. Spend more time with those who are positive, supportive, and give you an energy boost.
7. Avoid stress and workload
As Harvard Health Publishing points out, “Emotions caused by stress take enormous amounts of energy.” It adds, “Talking to a friend or relative, joining a support group, or seeing a therapist are all ways that you can help to relieve stress.
You can also try relaxation therapies such as meditation, self-hypnosis, and yoga. Another factor that drains our energy is fatigue, which is caused by many factors, including professional, family, and social commitments.
The authors suggest, "Try to simplify your to-do list and define the tasks that are most important, and do less of the tasks that are less important." Also, don't hesitate to ask for help or delegate some of your responsibilities, and don't feel guilty if you have to say no to anything.
8. Stretching
"Looking at a computer screen for too long can cause eye strain, which can eventually lead to headaches, dizziness, and general fatigue," says Adina Smarandache, an internal medicine specialist at Scripps Coastal Medical Center. The answer to that is to live by the rule of 20.
Here's how to apply this rule: Set a timer or reminder every 20 minutes at this time, then look somewhere 20 feet away for 20 seconds. It's a simple way to rest your eyes, which will also replenish your body's energy, and while you're taking a quick break, invest this time to do stretching movements, whether it's raising your hands up or bending your elbow. It reorganizes your body and restores blood circulation.
9. Play Music
Musician Ray Charles once said, “Music is powerful, and when people listen to it, they can be moved by it; they respond to it.” He was right, of course, As music is an amazing force of nature, and in fact, it was found that music:
- Helps you focus on your work more.
- Improves cognition and mood.
- Stimulates your mind to pay attention.
- Enhances mental and physical performance.
- It encourages you to work faster and more efficiently.
- Raises morale in the work environment.
While listening to your favorite songs, the dopamine hormone can be released. Just note that there are exceptions; for example, listening to certain words can be distracting.
10. Control the mess
A little mess isn't so bad, but too much can take a toll on your mental and physical health. All the dust from not tidying up your desk can make you allergic. A messy desk can cause anxiety, stress, and procrastination; it's no wonder people describe mess as "suffocating".
Although housework may not be the most exciting, you need to take the time to clean and organize your workplace at home, donate clothes you no longer wear in your closet, and even clean out your inbox and computer files.
Don't stress yourself out, though, and follow simple steps, e.g., between meetings, clear the desktop, throw out the trash, and during your next break, organize your drawers. Before you know it, your entire workspace will be clean and mess-free.
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