Most of us strive towards success when it comes to working. No matter what job you do, it requires effort and a high level of productivity. However, it’s not always easy to stay on top of your game. Balancing between meetings, deadlines, and (potentially) nervous clients can leave you drained at the end of the day. No matter how good you are at multitasking, keeping up with daily obligations at work doesn’t always come easy. We’re all familiar with quick fixes that boost our energy like a cup of hot Columbian, but their effects tend to subside quite fast.
In most cases, they leave us even more exhausted than we used to be. If you want to keep your energy levels high throughout the day, you need long-term solutions. The bad news is that there isn’t any magic potion that can do the job. The good news is that there are other, simple yet effective ways that will make you more alert and focused at work. Here are some ideas about how to boost your energy levels without burning out.
1. The power of sleep
A good night’s sleep is crucial for your overall health. The same as a diet and physical activity, it regulates many processes in our body and keeps our hormones balanced. However, the amount of sleep an average adult gets has decreased over the past decade. Whether you suffer from insomnia or you’re just overworked, sleep deprivation can cause many health problems. So if you want to increase your productivity in the office, make it a habit to sleep at least seven hours during the night. If you have the chance, you can also take so-called power naps which usually take between 5 and 25 minutes to reset your brain. Sleep improves various brain functions like cognition, concentration, and memory performance. Getting your beauty sleep will turn your energy beast mode on.
2. Keep your body moving
If you exercise regularly, you know how good you feel after a workout. You get your circulation going, your brain gets a fresh dose of oxygen, and your energy levels go through the roof. Naturally, your mood changes (for better) and you’re ready to tackle every task that comes before you. For this reason, think about incorporating some simple office exercises into your work routine. Go for a brief walk around the office or a floor. Take full five minutes and just walk, focusing on your breathing technique. If you don’t have enough space to do the walk in your office, do some squats at your desk. Simple stretching for a couple of minutes will also do the trick. By keeping your body moving, you’ll stimulate your mind and stay focused for longer periods of time.
3. Eat your way to better productivity
You have probably heard the phrase “You are what you eat.” As clichéd as it may sounds, foods you eat can make or break your day. Aside from the numerous benefits healthy diet has on our physical health, it also has a great impact on our mental health. One of the greatest ways to take care of yourself is to bring home-cooked meals to work. However, there will be days when you won’t manage to do that. Don’t worry. Luckily, fast food isn’t the only option. In case you crave a home-cooked meal that will boost your energy levels, you can always have performance meals delivered to your office. They are both nutritious and delicious. Foods with high nutritive value will enhance your brain performance and provide you with enough energy to go through your workday without burning out.
4. A berry a day keeps fatigue away
Sweets, just like coffee, may give you a quick energy boost, but they will take it back from you with a blink of an eye. If you want to stay efficient in the long run, you should choose your snacks strategically. Berries, and especially blueberries are a fantastic choice for a mid-day snack. They are full of antioxidants which neutralize free radicals and help get rid of the toxins in our body. They also help the body to naturally defend against stress. Better mental health boosted energy and memory, as well as the better focus, are just some of the benefits blueberries have on our brainpower. If you don’t like blueberries, you can replace them with a cup of green tea which is another great source of antioxidants.
5. Stay hydrated
We all know how important it is to stay hydrated throughout the day. Since the average adult body consists of 60 to 70% of water, it is clear that even a small deficiency of water can do great damage to our health. Studies have shown that dehydration directly affects the cognitive function of your brain. Our days at work can sometimes get so hectic and crazy-making that they stop us from realizing how dehydrated we actually are. In order to avoid headaches and mood swings, make sure you take between 2.2 and 2.5 liters of water per day. This will increase your memory function and concentration and ensure you stay awake and full of energy throughout the day. Another great tip is to add a few slices of your citrus fruit to your h2o. Vitamin C will spark your focus and leave you feeling refreshed and energized.
6. Prioritize your “to-do” list
As you may know, your energy levels tend to decrease during the day. Morning is the time when our energy and focus are at their peaks. That’s why you should prioritize your tasks in accordance with this fact. While sipping your morning coffee, take some time to make your daily “to-do” list. The most challenging and time-consuming tasks should be done first since you’re most focused at the beginning of your workday. After you’ve successfully tackled the most difficult tasks on your agenda, you can now deal with those less challenging. Finish with those routine tasks that require least effort. By doing this, you’ll spend your energy effectively and avoid stressing out over an important project at the end of the workday.
7. Organize your desk
If your office desk is a mess, there’s a great chance your thoughts will be too. One of the key tips to staying focused and organized both in and out of the office is a neat working space. No matter how big your desk is, there are many easy ways to deal with its messiness. First of all, get rid of all the necessary junk like scrunched pieces of paper, broken pens, and other useless things. Get some file organizers and sort the documents lying around your desk. Sharpen your pencils, empty your bin, and get a stack of some colorful post-its. This may seem like an unnecessary step, but trust me, it’s definitely a game-changer. Keeping your desk neat will help you stay focused and more productive.
Staying focused and productive doesn’t have to be difficult. Fortunately, there are ways that can make the process easy and fun. By following these tips you will incorporate some healthy habits into your daily routine which can benefit you in many ways. Taking care of yourself means that you will have more energy to handle everything that’s on your plate that day, but more importantly – you’ll do it with a smile on your face.