Modern day life constantly demands our time, attention, and energy. We put pressure on ourselves to juggle more tasks as we increase our workloads to get more things done quicker. Instead of accomplishing enough to be satisfied, we are often left feeling overwhelmed, exhausted, disconnected, and unfulfilled.
This frantic lifestyle not only diminishes the quality of our results, it’s also impossible to maintain. Something has got to give eventually and if it’s not your relationships and happiness, it will become your health. Just like a car needs regular maintenance to perform well and batteries need to be recharged, our bodies need nurturing, rest, and rejuvenation.
Although working burnout style is an easy habit to slip into when you have a lot of tasks to accomplish, research shows that workers get no more done when they work 50-hour work-weeks than when they work 40-hour work-weeks. So, what does that say for working 70 plus hours a week? These extra unproductive hours are usually spent engaged in disruptive activities such as answering emails, phone calls, and unnecessary meetings, or recovering from stress, lack of sleep, and sugar or caffeine lows.
The best way to balance out our demanding lifestyle and become more productive at what we do, including work, is to manage our energy. Do more activities that recharge you and give you energy, so you can can be more successful in what you choose to focus your energy on.
While building up an executive marketing and design career over the past 14 years, I have successfully been able to accomplish all my work tasks within a 40-hour work week. This left me time for rest, travel, hobbies, building relationships, and being a competitive athlete. I did this by managing my energy outside of the office, so when I was at work I had the energy to be more productive and successful.
Here are five energy management tools and activities you can do to create more clarity, productivity, and success in your life.
1. Start your day right.
How you start your day has a big influence on how productive you are for the rest of the day, and I’m not referring to how much coffee you drink. Setting a relaxed mindset and making sure your body and brain receive adequate nutrition is vital for productivity. If you wake up with worry, fear, or any other troubling emotions, do what you can to get back into a calm state. Remember you choose how you feel; no one else can dictate that. Express your thoughts in a notebook, meditate, or exercise to get the tense energy out.
Next, feed your body and brain healthy food. Aim for natural non-processed food that isn’t going to give you a sugar crash later on or encourage junk food cravings. Feed your body and mind what it needs to create success.
2. Visualize success.
Visualizing success paves the pathway to tangibly achieve success. Just like athletes visualize their race over and over in their heads, visualizing your day going well energetically and mentally sets you in alignment with your goals.
Each morning, create a plan of how you want your day to go by visualizing all your goals. Visualize the main tasks, meetings, or conversations of that day going well. Play out the events in your head one at a time using only positive thoughts and emotions.
At a neurological level, our brain doesn’t know the difference between what actually happens and what we visualize. The brain reacts very similarly to both real and imagined experiences. That’s why chronic worriers feel the stress in their body like the potential disaster has already happened. Visualizing success can decrease fear and worry, as your brain has already experienced a positive outcome.
3. Set a strict finish time.
Before starting work, set a hard deadline of when you will finish. Knowing you only have a certain amount of time to complete your tasks often leads to more focus and less temptation for distraction. That’s why cramming students can get more study done close to the exam time since they have no choice but to solidly focus.
If you are a serial workaholic and can’t see yourself finishing when you plan to, then make solid commitments after work. Reserve a dinner table, book a yoga or exercise class, buy tickets to an event, or park your car somewhere you have to move at your finishing time. In other words do whatever it takes to get 1-3 tasks done for that day within the allotted time. It’s amazing how much your productivity increases when you have focus and are not multitasking/time-wasting.
4. Meditate or exercise during your lunch break.
Taking a mental and physical break from work allows you to relax, recharge, and return with more focus. Throughout my professional career, I have been very consistent in taking at least a 1-hour lunch break to do exercise, yoga, or meditation. No matter how busy I am that day, I know taking a break will provide me with more energy and focus to be more productive when I return. In fact, during heavy workloads and intense deadlines my exercise/meditation break is one of the main tools to reduce my stress and recharge me to continue to focus.
Choose a cardiovascular activity such as a 45 minute spin class, weights workout, or running, to increase the adrenaline in your body and provide more creative energy for when you return. If you don’t have a gym near your workplace or a shower in the building for exercising outside, try meditation. Get some fresh air and sit in a park to do your meditation, listen to a guided meditation, or practice mindfulness while walking.
5. Set boundaries.
Having the strength to say “no” and setting your boundaries keeps your energy in tact and increases productivity. Get clear on what you need in order to do a good job then say no to people, meetings, extra work, disruptive activities, and tasks that don’t serve your highest good and ultimately the company’s success.
Assess and pick only tasks and activities that you need to complete to move forward. If someone wants to have a 2-hour meeting and ramble on, make it clear you only have 20 or 30 minutes, then get out of there. If someone wants to disrupt you with emails and phone calls when you are trying to focus, tell them you have a deadline and you will get back to them another time. If other people want you work long hours and burnout with them, go to the gym or do yoga then return the next day much more refreshed and sharp.
To eliminate time-wasting and burnout habits you need to take a stand and try a different approach. Even if you stand out from the crowd, the results will speak for themselves, both professionally and personally. To be more successful and productive than the crowd, you need to break free from the crowd.
Featured photo credit: Pixabay via pixabay.com