Do you feel sluggish every morning? Are caffeinated drinks becoming a daily necessity to get through the day? If this sounds familiar, you should get rid of quick fixes that only provide temporary relief and start to develop an energy management strategy. It may seem overwhelming to start, but once you see the results of a happier and healthier lifestyle, you will be more motivated to continue.
What is energy management?
Consider your energy as a finite resource. It is like money in a bank account. Each person starts the day with a specific amount of money to spend. It varies based on their age, health, sleep patterns, stress levels, and lifestyle. As a result, you will see multiple transactions throughout the day. These transactions are when you withdraw energy from your account and deposit it into your account. Although you cannot always control what activities drain your energy, you can take steps to increase your energy deposit.
These are some tips to boost your energy levels and lead a more productive, happier, and healthier life.
1. Consume nutritious food.
Healthy eating is key to well-being. However, it is common to view healthy eating solely as a means of losing weight. The 2015 Dietary Guidelines for Americans recommends a balanced diet that includes fruits and vegetables, lean meat, low-fat dairy, and whole grains to provide optimal energy. You indeed are what you eat. You can get different foods from every food group to provide you with various nutrients that will keep you going throughout the day. Fresh and frozen fruits and veggies are best, along with orange vegetables like carrots and sweet potato. For healthy protein, there are many choices of fish and legumes. In addition, try to consume 3 ounces daily of whole-grain bread, cereals, rice, and pasta.
2. You should sleep seven to eight hours each night.
It seems that getting more sleep is a healthy habit that many people should improve upon. What prevents us from getting at least seven hours of sleep every night? How can you improve your sleep disruptions? Sleep deprivation can lead to serious health issues and negatively affect your motivation, energy, and mood. It is the best thing you can do for your health and well-being to prioritize sleeping.
3. Keep company only with the best.
Maximize the time you spend with people you love being around. It will be a great way to feel energized and exhilarated when you connect with positive people and share similar interests. Negative outlooks, complaining often, and poor choices can drain your energy. Select the people you keep.
4. Avoid news overload.
News is a great way to stay informed about what’s happening around the globe. It can be educative, entertaining, or even uplifting. But, unfortunately, the news is too often filled with stories of suffering. These stories can distort your worldview and cause you not to recognize the goodness around you. While you cannot avoid these stories entirely, it is possible to reduce your exposure to them when you can, particularly during times of difficulty.
5. Get regular exercise.
Do you feel lethargic for half the day? Are you tired of doing simple chores like grocery shopping or household chores every day? Contrary to what some might believe, the 150 minutes of weekly physical activity recommended by Americans’ Physical Activity Guidelines for Americans can help increase your energy balance and not diminish it. How? Exercise can relieve stress and tension, strengthen muscles, and increase endurance. This will help your body work more efficiently in other activities and physical tasks.
6. Do something meaningful every day.
What is your passion? Is there a talent you are passionate about that you want to share or practice more of? You can do something that you love every day, no matter how simple it is. By putting effort into the things that are most important to you, you can use and reserve your energy in a way that brings out the best in yourself.
7. Good thoughts can be shared with others.
A compassionate outlook is another way to conserve your energy. This is known as kind attention. You can try this: Make eye contact and smile at a stranger while thinking, “I wish you well.” This positive act can instead help you avoid judging the person. Judging others can make us feel guilty about ourselves. This can lead to a negative inner dialogue that can become exhausting.