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9 Energy Hacks to Stay Motivated When You’re Exhausted

9 Energy Hacks to Stay Motivated When You’re Exhausted

Americans work a lot. The vast majority of us go above and beyond the typical 9-5, Monday-Friday routine, working between 45-55 hours per week. So when energy starts to lag and the day gets that much longer, most of us turn to chemicals and quick fixes to get the boost we need. It’s hard to stay motivated.

But in the long term, the second (or third) cup of coffee, the after-lunch 5-hour energy shot, or the bag of peanut M&Ms you down at 3 A.M. are doing more harm than good. You’re cheating yourself with sugar and caffeine.

Fortunately, there are other energy hacks you can implement that will work as well, if not better than, the elevator-Snickers at way past go to bed time. Here are nine such hacks to stay motivated and how to implement them into your schedule starting this week.

Screen Detox Before Bed

We are hard wired to sync up with the light cycles around us. So when our brains are fully stimulated for hours up until the minute we lay down to sleep, it’s that much harder to get a good night’s sleep and in turn stay focused the next day. Even if you fall asleep immediately, the quality of sleep is low.

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To avoid this and ensure you get the full night of quality sleep you need to jump out of bed refreshed, avoiding screens for 1-2 hours before bed every night. Better yet, when you wake up also avoid looking at your phone for 30 minutes to an hour. You’ll feel more relaxed and more energized, reducing those mid-day crashes.

What a Good Breakfast Looks Like

For years you’ve heard that you need breakfast to start the day properly, but most of us do it incorrectly. We either cram something down real quick so that we feel like we’ve covered our bases or we wait too long.

Your body doesn’t need 1,000 calories first thing in the morning. A banana and a large glass of water will get you moving much faster than a sugar-laden donut. Small snacks until lunch will keep you moving at a steady pace until your next meal.

Visualize Your Day with Clear End Goals

Visualization is a powerful technique used by many of the world’s most successful people. The human mind processes images thousands of times faster than any other form of stimuli, to the point that if you visualize yourself completing a task, your body will respond as if you did.

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Michael Phelps has famously visualized tens of thousands of races he never swam. So effective was his habit that when his goggles filled with water during an Olympic final, he not only finished the race, he won in record time.

Listen to (the right) Music While Working

Music can motivate and push us through spells of low energy, but you could be listening to the wrong kind of music. Music with human voices can keep you from 100% focusing on what you are doing – it’s how we’re wired.

Classical music, instrumentals and even techno or EDM are better suited for work. For a service that takes this to the next level, check out [email protected], an app and web service that plays continuous productivity focused music in these styles.

A Twenty Minute Focus Hack

One of the most famous hacks in productivity circles is the Pomodoro technique. Put simply, this requires that you focus intently for 20 minutes on a given task and then take a five minute break. There are software tools that will help you do this, tapping into the natural timeframe your mind is willing to sit still and focus on one action.

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Not only does the Pomodoro technique engage you in much greater stretches of focus, it also forces you to break up your tasks and goals into bite sized chunks – which itself has been shown to have many positive benefits.

Build a To Do List You Can Trust

A good To Do List is the cornerstone of productivity. One of the most famous “To Do List gurus” is David Allen, author of Getting Things Done. The basic idea behind this philosophy is that when something comes up, you write it down and place it in your “inbox”. At set intervals during the day, you review your inbox and categorize tasks accordingly – either doing them, delegating them, or scheduling them for later.

When you do this consistently, you reach a point at which you can fully trust your to do list – putting the stress of remembering what’s next out of your brain entirely.

Go For a (Short) Jog

Physical exercise does a LOT of things for the mind – too many to list here. It releases endorphins, reduces cortisol levels, stimulates muscles and nerves, and keeps your brain active. In short, even if it makes you physically tired, good exercise will jump start the brain. A good mid-day jog will keep you going through the toughest schedule.

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Patch Together a Standing Desk

Sitting is bad for productivity. Your body actually changes both chemically and physically when you sit down, and the result for many people is a less focused, lower energy level, even if they follow every other tip in this article.

Hence the recent popularity in standing desks. But standing desks can be very expensive. So if you want to give it a go without investing in a custom built desk, build one yourself. You can either follow the instructions here or grab a spare filing cabinet on top of which you can place your monitor and keyboard.

Give Your Mind a Jumpstart Mid-Day

At a certain point, your mind is going to get distracted. Whether it’s a repetitive task or a midday crash, you’re going to find it hard to get back into the swing of things at a certain point.

Changing venues, going for a walk, talking to a co-worker, or running up and down the stairs can break you out of whatever loop you’re currently stuck in and jump start your mind enough to get back into the swing of things.

Not every tip above will work as quickly or as effectively as a quick shot of caffeine for everyone. But if you start making small changes to your lifestyle to match this list, you’ll almost certainly see results that will allow you to get more done with your day.

Featured photo credit: Check List/Gerardo Hernández Arias via flickr.com

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Published on May 20, 2019

How to Prevent Inaction from Leading to Regret

How to Prevent Inaction from Leading to Regret

Time.

When you think of this construct, where do you see your time being spent?

As William Shakespeare famously wrote “I wasted time, and now doth time waste me…”

Have you used your time wisely? Are you where you want to be?

Or do you have unfinished goals to attain… places you want to be, things you still need to do?

The hard truth is, that time once passed cannot be replaced–which is why it is common to hear people say that one should not squander time doing nothing, or delay certain decisions for later. More often than not, the biggest blocker from reaching our goals is often inaction – which is essentially doing nothing, rather than doing something. 

There are many reasons why we may not do something. Most often it boils down to adequate time. We may feel we don’t have enough time, or that it’s never quite the right time to pursue our goals.

Maybe next month, or maybe next year…

And, before you know it, the time has passed and you’re still no where near achieving those goals you dream about. This inaction often leads to strong regret once we look at the situation through hindsight. So, take some time now to reflect on any goal(s) you may have in mind, or hidden at the back of your mind; and, think about how you can truly start working on them now, and not later.

So, how do you start?

Figure Out Your Purpose (Your Main Goal)


The first important step is to figure out your purpose, or your main goal.

What is it that you’re after in life? And, are there any barriers preventing you from reaching your goal? These are good questions to ask when it comes to figuring out how (and for what purpose) you are spending your time.

Your purpose will guide you, and it will ensure your time spent is within the bounds of what you actually want to accomplish.

A good amount of research has been done on how we as humans develop and embrace long-term and highly meaningful goals in our lives. So much so, that having a purpose has connections to reduced stroke, and heart attack. It turns out, our desire to accomplish goals actually has an evolutionary connection–especially goals with a greater purpose to them. This is because a greater purpose often helps both the individual, and our species as a whole, survive.

Knowing why it is you’re doing something is important; and, when you do, it will be easier to budget your time and effort into pursuing after those milestones or tasks that will lead to the accomplishment of your main goal.

Assess Your Current Time Spent

Next comes the actual time usage. Once you know what your main goal is, you’ll want to make the most of the time you have now. It’s good to know how you’re currently spending your time, so that you can start making improvements and easily assess what can stay and what can go in your day to day routine.

For just one day, ideally on a day when you’d like to be more productive, I encourage you to record a time journal, down to the quarter hour if you can manage. You may be quite surprised at how little things—such as checking social media, answering emails that could wait, or idling at the water cooler or office pantry —can add up to a lot of wasted time.

To get you started, I recommend you check out this quick self assessment to assess your current productivity: Want To Know How Much You’re Getting Done In A Day?

Tricks to Tackle Distractions

Once you’ve assessed how you’re currently spending your time, I hope you won’t be in for too big of a shock when you see just how big of an impact distractions and time wasters are in your life.

Every time your mind wanders from your work, it takes an average of 25 minutes and 26 seconds to get into focus again. That’s almost half an hour of precious time every time you entertain a distraction!

Which is why it’s important to learn how to focus, and tackle distractions effectively. Here’s how to do it:

1. Set Time Aside for Focusing

One way to stay focused is to set focused sessions for yourself. During a focused session, you should let people know that you won’t be responding unless it’s a real emergency.

Set your messaging apps and shared calendars as “busy” to reduce interruptions. Think of these sessions as one on one time with yourself so that you can truly focus on what’s important, without external distractions coming your way.

2. Beware of Emails

Emails may sound harmless, but they can come into our inbox continuously throughout the day, and it’s tempting to respond to them as we receive them. Especially if you’re one to check your notifications frequently.

Instead of checking them every time a new notification sounds, set a specific time to deal with your emails at one go. This will no doubt increase your productivity as you’re dealing with emails one after the other, rather than interrupting your focus on another project each time an email comes in.

Besides switching off your email notifications so as not to get distracted, you could also install a Chrome extension called Block Site that helps to stop Gmail notifications coming through at specific times, making it easier for you to manage these subtle daily distractions.

3. Let Technology Help

As much as we are getting increasingly distracted because of technology, we can’t deny it’s many advantages. So instead of feeling controlled by technology, why not make use of disabling options that the devices offer?

Turn off email alerts, app notifications, or set your phone to go straight to voicemail and even create auto-responses to incoming text messages. There are also apps like Forrest that help to increase your productivity by rewarding you each time you focus well, which encourages you to ignore your phone.

4. Schedule Time to Get Distracted

Just as important as scheduling focus time, is scheduling break times. Balance is always key, so when you start scheduling focused sessions, you should also intentionally pen down some break time slots for your mind to relax.

This is because the brain isn’t created to sustain long periods of focus and concentration. The average attention span for an adult is between 15 and 40 minutes. After this time, your likelihood of distractions get stronger and you’ll become less motivated.

So while taking a mental break might seem unproductive, in the long run it makes your brain work more efficiently, and you’ll end up getting more work done overall.

Time is in Your Hands

At the end of the day, we all have a certain amount of time to go all out to pursue our heart’s desires. Whatever your goals are, the time you have now, is in your hands to make them come true.

You simply need to start somewhere, instead of allowing inaction waste your time away, leaving you with regret later on. With a main goal or purpose in mind, you can be on the right track to attaining your desired outcomes.

Being aware of how you spend your time and learning how to tackle common distractions can help boost you forward in completing what’s necessary to reach your most desired goals.

So what are you waiting for? 

Featured photo credit: Photo by Aron Visuals on Unsplash via unsplash.com

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